Martin Katahn's Rotation Diet?

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Thank you Cate. Can't come to Tasmania or bring you spring but let's both use this forum for inspiration.

Week One completed - three pounds lighter. Not a big deal some might think but my stomach is flatter, my jeans are looser and I'm ready to continue on. I haven't been as hungry as I used to be on a diet. I've had a lot of delicious food. The only thing I haven't been able to have are all the convenience snacks and treats. I go into Aldi's (a low price German grocery chain) and must move past candy, wine, chips, crackers - even the dried fruits and nuts have too many calories to indulge in. Must say no to cookies and granola bars and finally get to milk, egg, yogurt, cottage cheese and the produce section. They have good brown rice and quinoa and whole wheat pasta, delicious stewed tomatoes and tuna, good low fat mozzarella and string cheese, frozen chicken breasts. Hummus is a healthy dip with raw veggies but can't buy that because I tend to eat too much of it.

Beginning Day 8...
Had Greek yogurt, orange and honey for breakfast; Brown rice topped with cabbage and mozzarella for lunch; cucumber, radish, and broccoli plus some low fat ranch dressing for a snack; tuna rice vegetable casserole for supper; two clementines for last snack.

Total calories: 1150
Exercise: one hour hike
Goal for today - 1400
 
3 lbs lighter is a big deal. I'm going to aim for a kilo 1st week, which is a bit less. Well done on a good week aloe.
 
A goal of a kilo the first week is a good start. Wishing you a good first week and thanks for the encouraging words.

Finishing Day 8

I'm pleased to see that I can have a well balanced diet for 1400 calories with vegetables, fruit, protein, nuts, 3 servings of dairy (for calcium as well as protein) and whole grains. And tomorrow I have the luxury of 300 more calories!

Breakfast- apple walnut greek yogurt and a slice of bread; lunch - grilled cheese sandwich and carrot sticks; snack - fruit and low fat ice cream shake;
supper - asparagus frittata, a few baked sweet potato fries, and a spoonful of sunflower butter.

Total calories - 1400
Exercise - 20 minutes gardening
Goal for tomorrow - 1700
 
Finishing Day 9...

Thanks again Cate - that's one reason I like to post, to remind myself you can cut calories and still enjoy eating! More challenging though when you want to eat out. Which we did today so the calories will be a guess.

Greek yogurt with strawberries, a slice of ww bread and sunflower butter for breakfast; corn chips, chicken enchiladas, lettuce, rice and refried beans for lunch (at Mi Pueblo restaurant); corn chowder for supper.

Total calories: Breakfast + supper = 700 calories, no snacks so allowing 700-1000 for the lunch out calories would be 1400-1700
Exercise: 20 minutes weights and stretching
Goal for tomorrow: 1400
 
Beginning Day 11...

The halfway point of my three week program. Ate out again yesterday, but no ill effects on the scale. Actually down another pound but I won't claim 179 till I see it two more times.

Breakfast - same as yesterday; lunch - pizza rye crisp (just top rye crisp with pizza sauce and mozzarella and bake in cold oven set at 425 for 10 minutes) plus red and orange mini sweet peppers; no snacks; supper - potato salad on mixed lettuce bed, 2 hard boiled eggs, chocolate pudding.

Total calories: 1700
Exercise - does running up and downstairs for laundry count?
Goal for today - 1400
 
Beginning Day 12...

Oatmeal and orange for breakfast; brown rice topped with broccoli, marinara sauce, and mozzarella plus half a pear for lunch; yogurt with strawberries for snack; brown rice, salmon burger, and green salad for supper. (I was really filled up by this and had no desire for an evening snack.)

Total Calories: 1475
Exercise: 10 minutes each indoor biking and rowing
Goal for today: 1625 calories
 
Beginning Day 13...

Hadn't planned to have a cheat day but I'm going to call it that.
Oatmeal and pear for breakfast; spaghetti, salad and a bit of chocolate for lunch; caramel apple sundae for snack; tater tots, chicken strips and carrots for supper; slice of ww bread, dates and prunes, and cottage cheese for evening snack. Was 179 yesterday but weighing in at 180 today.

Total calories: 2400
Exercise: 90 minute slooooow hike
Goal for today: 1400 calories
 
Beginning Day 14...

Back down to 179. Breakfast - Strawberries and Greek yogurt, slice of ww bread; lunch - corn quinoa macaroni and low fat cheddar with fat free frank slices; balsamic coleslaw - snack pecans and fruit shake; supper - Hormel turkey chili with corn and salsa and 4 corn chips.

Total calories: 1450
Goal for today: 1650
 
Beginning Day 16...

178.8 today. Finished off the second week pretty casually without writing things down, but believe it was 1700 calories. Yesterday had greek yogurt, pear and walnut plus a slice of ww bread for breakfast; brown rice topped with green beans in marinara sauce and mozzarella for lunch; pecans, fruit shake, and a slice of ww bread for snack; kitchree (brown rice and spicy lentils) and salad with tahini dressing for supper.

Total calories: squeaked in at 1400
Exercise: need to get back to it - had my nose in a book instead
Goal for today 1100
 
Beginning Day 17...

Pretty easy to get in the groove if you only focus on three weeks - and I've just got 5 more days till maintenance time. Weighing in at 178.4 but won't claim to be at goal weight till I see it again for two more days.

I wasn't keen about going down to 1100 calories again, but I had already bought my zucchini - that's what I use for afternoon snack on low cal days. I slice it and cook it on a non stick griddle or fry pan for 4-5 minutes per side till browned. Then sprinkle on some garlic powder and Italian herbs. Seems way more substantial than just celery and cucumber sticks.

So it was Greek yogurt and apple for breakfast; lean turkey burger on a homemade kamut bun for lunch; zucchini for snack plus a piece of whole wheat bread; browned potato slices topped with broccoli, low fat cheddar an turkey bacon for supper.

Total calories yesterday: 1100
Exercise: 30 minutes of weights in the garden
Goal for today: either 1100 or 1400.
 
Already Day 20...

Weighed in yesterday at 177.2, today 178.0, which is my goal weight. Had 1100 calories Friday, 1400 calories Saturday, 1600 calories yesterday.
Gardened for 2 hours on Friday, rested on the Sabbath and Feast of First Fruits.
Goal for today
 
Finished off the three week rotation with a day where I a LOT although it was all healthy food, which put me back up a bit - then day 22 ate out at Mi Pueblo but skipped afternoon snack and had a light supper of salad and corn on the cob. Yesterday morning weighed in at 178. Yesterday had oatmeal for breakfast; barley/rye/oat pumpkin waffles with mango passion fruit juice for lunch; yogurt and grapes for snack; Italian vegetable lima soup and a piece of string cheese for supper. I had been wanting some bean soup after reading a Mediterranean diet cook book. None of the recipes used dried baby limas so I just used my usual recipe with bay leaf, onion, garlic carrot, celery, tomato paste plus some fresh basil and oregano. It was very good. Up a bit this morning so will need to eat light today.
 
Checking in again - maintaining a weight between 178 and a80. If it hits 181 for three days I'll start a new rotation. Having berry fest now - we have some blueberry, raspberry, and blackberry bushes and we have about a pint a day of mixed berries to enjoy. Fun to pick them out in the backyard with many flowers blooming.
 
Doesn't look like this thread has been active for a while, but thought I would post anyway.

I had a lot of success on this plan years ago, and am doing it again now. I am on my 3rd week.

So far my loss is:
Week 1 = 10 pounds
Week 2 = 5 pounds

Pretty pleased with that, 15 pounds in 14 days! I have not cheated at all on the plan, and have not struggled to stay on it.

Hoping to lose a few more pounds during this low-cal week!
 
Hello LosingItForGood! Happy to see that you have been successful again with the rotation diet with no cheating or struggling. Marvelous!
I am happy to report that I maintained my weight at 180 over the winter. This in spite of the fact that beginning in mid-November I developed some horrible back pain which continued on through mid - January when I also began experiencing pain in my neck and shoulders, especially the right shoulder blade. Turns out that pain was from a broken rib which healed quickly but the back pain, while improved, is still keeping me from reaching low and makes putting on socks hard. Anyway, found out that I'm now only 5' 4" instead of 5'6" and lack of exercise has turned my once tight abs into a dual roll of flabby flesh. So to improve the situation my goal is to reach 170. I have been eating a bit less due to the back pain, so I am now at 178. I don't think I will do a rotation but am planning for three 500 calorie meals a day with limited snacks to keep calories between 1700 and 2000.
 
I'm only weighing myself once a week and only looking to lose a pound a week to hopefully avoid a lot of saggy skin. On target today at 177. This is the first time in my life when it's been easy to eat less because my appetite has shrunk.
 
Continuing on to weigh in at 176 this morning. I usually have a footlong sub but thought I would get a 6 inch yesterday. But Subway charges almost as much for the 6" as it does for the footlong sub with cheese and vegetables! As I suspected, I couldn't finish the 12 inch but brought half home to finish later. So as long as this smaller appetite continues shouldn't be a problem to keep on to the goal. Went to a physical therapist for my back Thurday and felt horrible yesterday from the first session and a new sleep position he recommended that left me feeling pretzelfied after 15 minutes of it. I won't be doing that again but will do the four simple exercises he gave me and hope they will help. Feeling some better this morning.
 
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