Martin Katahn's Rotation Diet?

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Day 17 completed, 4/5 of the way through the perfect three weeks...
Peach yogurt with Fiber 1 cereal - 240
Cheesy broccoli and rice - 350
Watermelon - 50
Curried lentils and rice, carrot sticks - 370
Soy crisps and pan grilled zucchini -110
Exercise - 3 hours of shopping for jeans
Calories for the day - 1080
Weight today - 179.8

Back to a goal of 1400 calories for today - it's psychologically way easier for me to alternate these low calorie days rather than have 3 1100's in a row.
Just one more day of 1100 tomorrow for this rotation. Not really too hungry yesterday, till night time - than tolerable and really kicking in now. But that's okay because today is fresh and I've got plenty of calories to spend (comparatively speaking!) Even at 1100 a person can have delicious food - just not much of it. And you feel light and fit so it's really worth it. Tried on the skirt and it's sitting nicely below the navel - at higher weights it hikes up to where the circumference is smaller, making it shorter plus having a very rounded belly area. Belly still a bit round. If I can burn a couple more pounds of fat it will look flat and the skirt will be just a bit loose. It hasn't fit that way for nine years.

 
Day 18 completed...
Greek yogurt with grapes and fiber 1 - 280
Arby's classic roast beef with side salad and lite Italian dressing - 410
Fruit shake, walnuts, slice of ww bread - 300
Pizza potatoes with green beans and mushrooms - 380
Radishes and low fat ranch dressing - 30
Total calories for the day - 1400
Exercise - 10 minute bike machine (forgot to row)
Weight today - 180.2

This is the final 1100 calorie day. Fiber 1 didn't seem to do it's job of averting hunger - pretty ravenous by late lunch time but OK the rest of the day.
6/7 of the 3 weeks has been completed. This is the first rotation I've successfully done in several years. Feeling good.
 
Day 19 completed...
Apple molasses Greek yogurt with fiber 1 -270
Italian corn rotini, corn on the cob - 490
Chicken breast, sweet potato, salad - 340
Fiber 1 cereal, 3/4 cup - 90
Calories for the Day - 1300
Exercise - 30 minute weights and stretches.
Weight today - 179.2

Had an extra 100 yesterday so will shoot for 1300 instead of 1400 today. Should be easy, right?
 
Day 20 completed, on to the last...
Muesli with yogurt, milk, apricots, and raspberries - 310
Browned potato slices topped with broccoli and low fat cheddar - 300
Low fat ice cream - 240 (and by the way, it doesn't have any more sugar than regular)
Tuna fish salad sandwich with lettuce and tomato - 370 (this was very filling!)
Dr. Oz gorp - corn chex with a tiny bit of raisins, sunflower seeds, and chocolate chips - 120
Total calories - 1330
Exercise - 10 minutes indoor bike, 10 minutes rowing (which is getting easier)
Weight today - 179

Feeling good and confident I will indeed complete with rotation and go on to maintenance. Three weeks ago I said I would go up by 100 calories a day on the fourth week, today I am thinking I will go up to 1700 tomorrow. But for today I'll finish off with 1400 calories.
 
:party:
Day 21 completed!
Cottage cheese and tomato, bread and sunbutter - 320
Tomato rice soup, string cheese, and sweet red pepper - 505
Zucchini and slice of ww bread, couple of pecans - 90
Tuna rice casserole - 380
Cucumber with ranch dressing, tea - 55
Total calories - 1350
Exercise - 40 minute walk
Weight today - 179

Now the transition to maintenance - Katahn says "if you have problems controlling your appetite, you are not as likely to begin to overeat after only three weeks of dieting as you are if you had forced yourself to endure several more weeks or months of deprivation. Long periods of dieting build up powerful hidden impulses to binge." Originally I had thought the fourth week would be going up by 100 calories a day for the week, but now I think I will do at least three days of 1700 and perhaps the whole 7, since I still have 1 more pound to lose for the September challenge and to reach my ticker goal. Nevertheless, I said I would be happy if I were four to six pounds lighter, and I am!





:party:
 
Transition Day 1
Peach grape yogurt, walnut, fiber 1 - 290
Baked mozzarella mushroom spaghetti, salad - 480
Fruit shake, bread and sunbutter - 300
Turkey, potato, carrot hash - 370
Sweet red pepper, cuke, and radish with ranch dressing - 70
WW bread plus one string cheese - 200
Total - 1730
Exercise - too tired
Weight today - 179.2

Really hungry last night even after the evening snack, making it difficult to sleep. Most hunger I've had since beginning. Wonderful to have plenty of calories left at the end of the day for snacking but probably smart to have a bigger breakfast and less at night.
 
Told my husband yesterday that I had completed the 3 weeks and was 6 pounds lighter. That evening when I was getting my vegetable snack he said "What good is it to lose weight if you're just going to gain it back?' That comment might have been justified if he hadn't made it about radishes and cucumbers!
 
Greater weight loss with intermittent dieting
At the end of the study period, the researchers found that the men who took 2-week breaks from dieting lost more weight than those in the continuous diet group.

What is more, the team found that 6 months after ceasing the calorie-restricted diet, men who had engaged in intermittent dieting had maintained a weight loss of around 8 kilograms more than men who continuously dieted.

The researchers say that their findings indicate that a 2-week on, 2-week off approach to dieting may be more effective for weight loss and maintenance than continuous dieting.

https://www.medicalnewstoday.com/articles/319474.php

Looks like the Rotation Diet was ahead of it's time!
 
Transition day 2
Shredded wheat, wheat germ, raisins, walnuts, chia seed, milk - 570
Corn penne with mozzarella and sauce, orange mini-peppers - 425
Grape Greek yogurt - 200
Roast chicken, baked potato, carrots - 475
Total Calories - 1675
Exercise - too busy
Weight today - 178.8

Had a bigger breakfast and 6 ounces of chicken at supper and that did keep me from being hungry at night while still being within calorie limits.
Goal for today 1700 calories, and lift weights.
 
Transition day 3
Raspberry banana bread, molasses milk - 495
Vegetable soup, string cheese, raspberry banana bread - 430
Low fat ice cream - 240
Salmon patty, potato, salad - 365
Egg, hummus, cucumbers and radishes - 170
Total calories - 1700
Exercise - 30 minute walk, 30 minute vacuuming session getting weight room ready.
Weight - 178.8

Used a recipe for pineapple bread from the Katahn book and a banana bread recipe to make a bread with just 1 tablespoon of oil and 3 tablespoons of honey and molasses. It was good. Also made Thursday's vegetable soup from the book and it was very bland. I put in some basil and thyme but perhaps needed more, plus it could use some tomato in it. I've been very tired - a combination of low calories, extra work, and still building back my blood after a donation a couple weeks before the rotation began. Quite comfortable at the 1700 calorie day yesterday. Today is the Feast of Trumpets so I will go up to 2000 if I need it to feel well fed.
 
Transition Day 4
Pear and raspberry yogurt with fiber one and walnuts. Chicken vegetable stir fry. Cottage cheese and veggies, Strawberry raspberry rice muffin cakes, rye krisp crackers with hummus.
Total calories - 1970 (and still felt hungry that evening)
No exercise
Weight today - 179.0
Okay, that was fun but I guess I'll go back down to 1700 for four more days trying to get rid of one last pound. Glad to see the low sodium soy sauce and the higher calories didn't result in pounds up.

I'm going to try to somewhat follow what Sharoo wrote earlier in this thread:
...If I do the rotation at the right point in my larger cycle, I should see 6-8 pounds weight loss in 4 weeks. Then I do whatever it takes to maintain that loss - another partial rotation or just holding steady at 1600. As long as I don't give in to hunger and start over-eating I should see another couple of pounds disappear unexpectedly at some point in that 2-week period...

My variation will be to continue on at about the 1700 calorie level till I weigh 178 for three days, then transition up.
 
Transition Day 5
Grape Yogurt, fiber one, walnuts, 2 boiled eggs, mixed legume and vegetable soup, pita cheese sandwich with lettuce and tomato, baked potato, lemon pepper cod, salad, toast with apple butter. (last meal with in restaurant, calories more approximate than usual.)
Total calories - 1600
Exercise - 30 minutes weights and stretches
Weight today - 179.2
Wasn't much hungry yesterday, maybe thanks to breakfast which had every possible item said to keep hunger at bay - protein, fiber, and fat.
 
Transition Day 6
Grape yogurt, whole wheat toast, macaroni and cheese with beef hot dog slices, red pepper, raspberry yogurt parfait, tuna sandwich, hummus, carrot and rye crisp
Total Calories - 1750
Exercise - 10 minutes each indoor biking and rowing
Weight today - 178.8

Amazing that you can have one and a half sandwiches made with a whole can of tuna for 350 calories. Very filling - and yet I was still hungry in the night. Got up and had a glass of water and stretched and was able to get to sleep. One last day of the transition week to finish today.
 
Transition Day 7
Crispy oat cereal, milk, orange, rye bread and cheese, egg, low fat ice cream, 2 slices bread, Mexicali chicken patty, potato, salad, triscuits, cucumber
Total calories - 1700
Exercise - none
Weight - 178.8
Was hungry last night but just had a cucumber. Getting very tired of counting and recording and staying low cal. But I want that one more pound off for the September challenge and to meet my goal.

 
Maintenance Day 1
Grape yogurt with walnuts and fiber 1, schwarma chicken, rice, collards, green beans, salad, hummus, falafel, red lentil soup, cheesy broccoli and rice.
Total calories - hard to say but I kept breakfast and lunch small and didn't snack so I'm counting it as 1700.
Exercise - 10 minutes biking
Weight today - 179.0
I was really beat yesterday and recently. Combination of donating blood, cataract surgery, then increased exercise and lower calories I think. As the title says I'm now considering myself on maintenance and calorie limit today is 1800 but I can have cheat meals and incorporate more treats than were allowed on the three perfect weeks and transition.
 
Maintenance Day 2
Grape yogurt with fiber one and walnuts, whole wheat pizza, vegetable soup, bread and sunflower butter, 1 T chocolate chips, potato egg frittata and pepper strips, molasses milk and crispy oat cereal
Total calories - 1800
Exercise - none
Weight today 179.4
 
Maintenance Day 3
Raspberry Greek yogurt with crisp topping, cottage cheese and tomato, rice, chicken, lentil soup, collards, beans, falafel, hummus, salad, pineapple,
rice pudding, 3 BIG cookies
Total calories - over the moon
Exercise - 50 minute walk
Weight today - 178.4
I have heard of people actually losing weight after a cheat day but certainly never experienced it! Had "linner" at the same restaurant we went to on day one but actually had more to eat there plus the cookies. Didn't eat late and did feel hungry in the night but certainly expected the weight to be up and not down today. Still going to try to eat much lighter today and keep the 178.4 going.
 
Maintenance day 4
Greek yogurt with raspberries and crisp topping, turkey hash, baked lentil chips, low fat blueberry ice cream, Spanish quinoa, tablespoon of tahini. carrot and hummus
Total calories - 1810
Exercise - 60 minute walk
Weight today - 178.4
Quite comfortable at 1800. Just one more day at 178 and I can own it.
 
Maintenance day 5
Grape yogurt with fiber one and walnuts, Italian green beans on brown rice, cottage cheese and tomato, walnuts and grapes, sweet and sour lentils on brown rice, salad with chees and sunflower seeds, pecan larabar (dates and nuts).
Total calories - 1700
Exercise - 2.5 hours of gardening (pruning, tying back raspberry canes, tending compost)
Weight today - 177.8
Should have eaten more yesterday since I am fasting today for the Day of Atonement (also known as yom kippur). Was hungry last night but not right now. That's okay, fasting is to humble us so being famished and weak is part of the process. Good news is that I've seen 177 for the first time on the new scale. Even rounding that up to 178 means I have met the September challenge!
 
 
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