Martin Katahn's Rotation Diet?
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marriscool
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I started the rotation diet on January 6 th this year.....to be honest, i didn't follow the recipes and made up my own variations, but still adhering to the calorie allowances.....i have to say i found it relatively easy to follow, because there is real structure to the diet, you don't get bored, and "fall off the wagon".I have to say the 600 calorie days are rather low and tough going, but you console yourself that it's only 3 days and you can see the results so quickly.
I had a huge chunk of weight to lose...i started the diet at 16 stone, and lost around 16 lbs in a month on the first rotation,8 lbs on the second... 8 months on, and im tipping the scales at 10 stone 7 lbs , which is perfect for my 5 ft 7 inch frame(i'm female).
I would like to get down to 10 stone, so i'm planning to do the rotation one more time.My tips would be to drink lots of water, don't exercise on the low calorie days, ie the 600/900 days, your energy levels will tend to be rather low, and keep the faith.Despite what people may say, this diet DOES work.....it's the only diet that has worked for me in 15 years of trying to lose weight.....i feel like a new woman, and can't get over the compliments i've received.
Seeing as it is quite a radical diet, i would first check with your gp first, but if you feel you can cope with the low calorie aspect of some of the structure, i'd say go for it...it does work.
I had a huge chunk of weight to lose...i started the diet at 16 stone, and lost around 16 lbs in a month on the first rotation,8 lbs on the second... 8 months on, and im tipping the scales at 10 stone 7 lbs , which is perfect for my 5 ft 7 inch frame(i'm female).
I would like to get down to 10 stone, so i'm planning to do the rotation one more time.My tips would be to drink lots of water, don't exercise on the low calorie days, ie the 600/900 days, your energy levels will tend to be rather low, and keep the faith.Despite what people may say, this diet DOES work.....it's the only diet that has worked for me in 15 years of trying to lose weight.....i feel like a new woman, and can't get over the compliments i've received.
Seeing as it is quite a radical diet, i would first check with your gp first, but if you feel you can cope with the low calorie aspect of some of the structure, i'd say go for it...it does work.
aloe1
New member
Dear MGR - I am sure that if one continued to exercise and eat sensibly after losing weight with the rotation diet one would keep it off. However, that is not my usual mode. I did gain back 2 pounds but was satisfied with that level, consider it my goal weight and stayed there quite a while. I always seem to move in 2 pound increments so I would jump 2 and then cut back on eating to get back to my goal weight. If you neglect your weight long enough to gain back 8 pounds or more you would just need to do another diet cycle.
I must confess that I overindulged in zuchini cake and ended up 4 pounds over my goal so I have been trying to keep at about 1800 calories for three weeks. I am 2 weeks into that effort and was back at goal weight today even though I exceeded the 1800 several times.
I don't feel that the diet slowed my metabolism or affected me adversely in any way.
I must confess that I overindulged in zuchini cake and ended up 4 pounds over my goal so I have been trying to keep at about 1800 calories for three weeks. I am 2 weeks into that effort and was back at goal weight today even though I exceeded the 1800 several times.
I don't feel that the diet slowed my metabolism or affected me adversely in any way.
aloe1
New member
rotation diet again
Since I find myself 6 pounds over my goal weight (and have enjoyed every calorie that got me here!) I am going to do another rotation diet 3 week cycle. I'm starting today with a goal of eating just 900 calories a day for 3 days. I don't celebrate Christmas or New Year's so I want to get a head start on those that will be resolving to lose weight come Jan. 1. My plan is to have 3 300 calorie meals a day and only snack on free vegetables (like celery, radish, spinach, zuchini) or use a safe fruit if I need to to survive. (The diet has you choose one fruit called your safe fruit to use when you really feel the need for something extra. It keeps you safe from eating things that would do a lot more damage to your weight loss goals.)
Since I find myself 6 pounds over my goal weight (and have enjoyed every calorie that got me here!) I am going to do another rotation diet 3 week cycle. I'm starting today with a goal of eating just 900 calories a day for 3 days. I don't celebrate Christmas or New Year's so I want to get a head start on those that will be resolving to lose weight come Jan. 1. My plan is to have 3 300 calorie meals a day and only snack on free vegetables (like celery, radish, spinach, zuchini) or use a safe fruit if I need to to survive. (The diet has you choose one fruit called your safe fruit to use when you really feel the need for something extra. It keeps you safe from eating things that would do a lot more damage to your weight loss goals.)
MysticRealm
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I love this line. Sounds like you looked super healthy on this diet haha. I know that post is a million years old but it really shows how bad such a low calorie diet must be for you!
aloe1
New member
Well, I guess that's not exactly the kind of compliment I would want! I agree that such low calorie levels should not be maintained for lengthy periods, but the diet was designed to give a much quicker weight loss than can be attained at a 1200 or higher calorie level. Mr. Katahn found that traditional methods didn't have a good success rate for people who really need to lose a lot of pounds. And I'm sure we've all heard ad nausem of the health risks of obesity.
Just one more 900 calorie day tomorrow and then I will be at 1200 calories for the next four days.
Just one more 900 calorie day tomorrow and then I will be at 1200 calories for the next four days.
aloe1
New member
"Cheat" days
After 3 days of 1000 calories and 3 days of 1300 calories I am now going to the 1600 calorie level. Weight was 2 pounds lower after the first day, another 2 pounds lower after the second day and then has stayed at that level. Just read a BFFM interview that states that leptin levels fall, causing fat burning metabolism to fall after just 7 days of dieting! The solution: a "cheat" day with higher calories built into your diet on a weekly basis. I like that idea! The "cheat" day also helps keep your appetite under control and alleviates some of the psychological oppression that leads to diet failure. I'm on my second 1600 day and I think I'll do one more tomorrow and then go up to 1900 for my cheat day.
After 3 days of 1000 calories and 3 days of 1300 calories I am now going to the 1600 calorie level. Weight was 2 pounds lower after the first day, another 2 pounds lower after the second day and then has stayed at that level. Just read a BFFM interview that states that leptin levels fall, causing fat burning metabolism to fall after just 7 days of dieting! The solution: a "cheat" day with higher calories built into your diet on a weekly basis. I like that idea! The "cheat" day also helps keep your appetite under control and alleviates some of the psychological oppression that leads to diet failure. I'm on my second 1600 day and I think I'll do one more tomorrow and then go up to 1900 for my cheat day.
aloe1
New member
What level of calories is enough to overcome hunger?
Okay, now 2 and 1/2 weeks into the 3 week rotation. Weight hadn't budged since the third day of the diet so I was motivated to get back to a lower calorie level. After completing 3 days averaging 1150 calories I am 2 pounds lighter and hoping to fight the hunger a few more days to complete the cycle.
I admire people who can slog away week after week with a moderate calorie reduction and lose great amounts of weight. Myself, whether it's 1000 calories or 1800 calories or even 2100 calories of good wholesome foods I am still hungry. So if I can go to the lower levels a bit and lose the weight a little quicker it works better for me.
Okay, now 2 and 1/2 weeks into the 3 week rotation. Weight hadn't budged since the third day of the diet so I was motivated to get back to a lower calorie level. After completing 3 days averaging 1150 calories I am 2 pounds lighter and hoping to fight the hunger a few more days to complete the cycle.
I admire people who can slog away week after week with a moderate calorie reduction and lose great amounts of weight. Myself, whether it's 1000 calories or 1800 calories or even 2100 calories of good wholesome foods I am still hungry. So if I can go to the lower levels a bit and lose the weight a little quicker it works better for me.
Thanks.
Thanks Aloe for all your postings. I've had the book since '86 and grabbed it from the shelf yesterday. Was up all night reading - I'm doing my research to get started on January 4. Next is to make a grocery list. The menu is simple, doesn't seem too expensive, and the lunches look like something I can bring to work (instead of eating horrible frozen diet meals - like eating cardboard). I have 40 lbs to lose.
Thanks Aloe for all your postings. I've had the book since '86 and grabbed it from the shelf yesterday. Was up all night reading - I'm doing my research to get started on January 4. Next is to make a grocery list. The menu is simple, doesn't seem too expensive, and the lunches look like something I can bring to work (instead of eating horrible frozen diet meals - like eating cardboard). I have 40 lbs to lose.
aloe1
New member
Three weeks completed
I began in December saying I was 6 pounds over goal weight. I end the three week cycle 6 pounds lighter. Now I would like to lose at least 2-4 more pounds so I will see if I can continue on at the 1800 to 2100 calorie level, having treat days or meals as needed so I don't feel ravenous or deprived. I also need to get more motivated to exercise, I'm doing about 20 minutes most days but it would be good to increase it. I was probably closer to the men's 1200/1500/1800 calorie level than to the 600/900/1200 Mr. Katahn recommends for women but the results are about a 2 pound a week loss which is universally recognized as a safe sensible level.
I began in December saying I was 6 pounds over goal weight. I end the three week cycle 6 pounds lighter. Now I would like to lose at least 2-4 more pounds so I will see if I can continue on at the 1800 to 2100 calorie level, having treat days or meals as needed so I don't feel ravenous or deprived. I also need to get more motivated to exercise, I'm doing about 20 minutes most days but it would be good to increase it. I was probably closer to the men's 1200/1500/1800 calorie level than to the 600/900/1200 Mr. Katahn recommends for women but the results are about a 2 pound a week loss which is universally recognized as a safe sensible level.
aloe1
New member
You're welcome! I've posted to help myself be motivated. I wish you much success! I'm 3 days into transition week; I've had an average of 1850 calories per day. Started at 180, now at 174 and holding.
Day 2 of 600 Calories
Lost two pounds - of course we all know that it is water weight. This is not hard to follow, and so far, I'm not feeling hungry. I've been able to resist hamburgers and french fries being eaten in front of me by my DH. Bless his heart!!
Thirty eight pounds to go!!! Spinning class tonight.
Lost two pounds - of course we all know that it is water weight. This is not hard to follow, and so far, I'm not feeling hungry. I've been able to resist hamburgers and french fries being eaten in front of me by my DH. Bless his heart!!
Thirty eight pounds to go!!! Spinning class tonight.
aloe1
New member
Hey mamondon! Amazing you could do the 600 cal days and not be hungry and resist temptation - way to go! Water or fat, it's always good to feel two pounds lighter!
Jericho - actually, the fluctuating calorie levels make it more fun and doable for me.
Down another pound now to 173.
Jericho - actually, the fluctuating calorie levels make it more fun and doable for me.
Down another pound now to 173.
ChefChiTown
New member
The only rotations that go on when I'm dieting are the ones of my toilet paper rolls. Seriously, eating healthy gives me the dumps.
I started the rotation diet on January 7th. My mom had great sucsess with this diet and I feel I will also. She droped over 30 lbs on it and has kept it off for over 20 years. I would strongly sugest reading the whole book and getting reved up for the hard part. Dr. Katahn's has some great advice and very practical tips. Today is my fourth day, I made it through the 600/cal section and feel great. For the most part I felt like I was eating plenty of food. With all the free veggies you could eat it keeps you full. I am a sugar binger and that is what i feel is the hardest part for me.
Please keep posting on this thread I would love to hear how its going for you.
Please keep posting on this thread I would love to hear how its going for you.
Day 8 - down 4 pounds
Day 8 - Well, I'm down 4 pounds. Started at 163. 4 and weighed in this morning at 159.4. Did okay during the weekend. It is a little harder to do being home on the weekends - much easier when you are at work and are busy. I wanted a hot dog so bad!!!! 34.4 pounds to go. I also had a temporary crown put on last week, trained employees all week and went to the gym 3 times.
Day 8 - Well, I'm down 4 pounds. Started at 163. 4 and weighed in this morning at 159.4. Did okay during the weekend. It is a little harder to do being home on the weekends - much easier when you are at work and are busy. I wanted a hot dog so bad!!!! 34.4 pounds to go. I also had a temporary crown put on last week, trained employees all week and went to the gym 3 times.
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