Martin Katahn's Rotation Diet?

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I have completed the 3 week rotation and am now 5 pounds lighter than when I began! I averaged 1500 calories a day, burned about 800 calories of fat per day so my maintenance level should be about 2300 calories. I am going to stay around 1800 calories during this transition week and try to then average 2100 calories a day as my new norm.
 
Hello, My Mom and I are beginning the Rotation Diet. We are planning to follow the diet closely. We have both done the Rotation Diet in the past with suceess. I usually don't get hungry on the low cal days. It is when the calories go up that I get more hungry. My Mom has the same response. For the past month I have been doing weight training exercises at the gym with a little cardio (10-30 minutes)and only lost 2 lb. Hopefully I will have more sucess combining exercise and diet. The night before starting diet I weighed in at 190 lb. On the morning of Day 1 - 188lb. Day 2 in the morning I was at 186.4 lb. A great idea for a free snack that can be made ahead of time is - 1/2 apples and 1/2 grapefruit cut up together. The citrus keeps the apple from browning. I add a little splenda and it is delicious. I'll post updates. luckychick
 
I just finished Day 2 lunch and cheated a little by adding a bit of Smart Balance Light (original with flax) buttery spread and a teaspoon of Smucker's Strawberry Jam to a slice of Pepperidge Farm Whole Grain Double Fiber bread. It was probably around 30 calories and made the bread a whole lot easier to eat.



I was wondering what type of whole grain bread and whole grain crackers you choose. Also, for Day 3 what type of peanut butter and no- cal dressing do you use. There are so many options at the store... it is hard to decide. I try to buy what is healthiest with the best taste.



Another question I was wondering.. Do you eat all of the meal at one time of do you wait a little between each item to make it last longer?



For dinner had Panko Breaded Tilapia (Costco); carrots with Old Bay seasoning, broccoli, grapefruit/apple mixture. Any suggestions on other ways to season carrots?


Thanks,

luckychick
 
I finished the 1st 3 days - Woo Hoo! At the start of the 4th day. I am weighing 184 lb. and I can feel a difference in my clothing.


Last night I added a piece of fish and some free veggies because I was going to work out. I hope the weight loss continues.
 
I'm still doing the rotation diet... now finishing Day 5 dinner. In place of the 3oz beefsteak or hamburger patty I had a Morning Star Farms Chipotle Black Bean Burger.


Anyone else doing the rotation now?
 
Hi, All!

I'm just getting ready to begin the Rotation Diet. I am reading the book now, and it really sounds very doable. I have fasted in the past, so I don't think I'll have a huge problem with the low-cal days. I plan on doing at least an hour of walking/running five days each week, along with Callanetics for my strength training. I'm either beginning the plan on the 14th or 15th. I will be posting here to help keep me accountable. My plan is to do five rotations with one week breaks in between each one. I think that will get me to my goal weight. Sadly, I am starting out at 182, and my goal weight is 127, so I have 55 pounds to lose.


Luckychick, it sounds like you're really doing great on this plan. You're done with your first week, right? How much weight did you lose? I am so curious to find out! Best wishes, and keep it up!
 
RDFive.. I am glad you are about to begin. Our weight goals are similar. I am still at 184. When I calculate from the morning of Day 1 that is only 4lb that I lost. My Mom is doing the diet with me and she lost 6lb.


I have been following the diet pretty closely although I have made a few changes. Like the last 3 nights I have eaten 2-3 steamed Maryland blue crabs along with my dinner. They are not that many calories and mainly protein but they are salty with the Old Bay. I just couldn't resist them... it is near the end of the season.


I also drink a lot of hot tea sweetened with Splenda. I am not sure if that is keeping me from loosing more weight. I don't have the book anymore. I just have a chart I made of what to eat each day.


Overall, I do feel much better, my clothes fit and look better on and I feel that I am tightening up. I have been working out 3x a week at the gym. I realize that I need to dedicate more time to doing cardio and am going to begin adding that in this week 2-3 days.


I am going to stick with the Rotation diet because it keeps me eating a whole lot healthier than I was and I know that will lead to the results I want eventually.


Lots of luck to you and keep posting. It has helped me to be accountable too.
 
Luckychick, it's too bad that you don't have the book any longer. I don't know if it can be bought on Ebay or not. I actually found the book at a thrift store, and it immediately caught my eye. I have tried so many diets in the past, and none of them made as much sense to me as this approach to losing weight. Atkins works, but who can stay away from carbs forever? I couldn't, and so I gained back every pound that I lost, with interest. I've been on diets where you can only eat four or five different foods, I've fasted and refrained from eating at all, I've tried protein shakes, I've even done the HCG diet, and lost a ton of hair along with the weight. The problem with all the other diets is that they promise quick weight loss, but they don't teach you how to maintain, and they don't teach the importance of revving up your metabolism with exercise.


Anyway, I didn't mean to ramble on and on. I'm just so excited to have found this plan, and I really feel like it's going to get this excess weight off for good. There's a lot of foods in the plan that I really enjoy eating, and I am a HUGE iced water drinker, so I think it will be easier than the other diets that I've been on.


Sadly, I would have to say that the salty crabs probably did have an effect on your weight loss. He does say in the book that we should stay away from salt, and just try to season our foods with different herb seasonings. This is the one thing that will be the hardest for me, I know, because I like a lot of salt on my foods, but I think I can handle it as long as I can use a substitute. I'm not sure about the tea with splenda. I know he also says that we shouldn't use artificial sweeteners at all, and that we should only have two cups of black tea or coffee per day. Have you ever tried stevia or xylitol as a sweetener? They are both completely natural and do not have any effect on blood sugar levels or on weight loss. I usually use xylitol, just because I like the taste better, and it doesn't seem to have the aftertaste that stevia has.


It sounds like you're doing good on the exercise! Keep posting, and let me know how it's going for you and your mom, and I plan on posting frequently also.
 
Hi RDfive and luckychick! Glad to see some other people posting. Just reporting in to say that I finished the transition week but final weight loss is 4 pounds rather than 5. However, don't let that discourage you because I was using the higher men's calorie level. I wish you both much success!
 
Hi, aloe. I actually thought about using the mens plan, but I'm just in too much of a hurry to get the extra weight off. I've carried it around on my body far too long. Three years now! Sounds like you're still doing pretty well, though. I will start posting a lot more once I actually start the plan. I'm thinking it will probably be on Sunday, just because that will make it easier to keep track. I am hoping to lose what Katahn states in his book is the average amount lost by women on each rotation. 12.5 pounds. At that rate I can be back down in my size 5/6 clothing by the end of January, which would be fantastic. My goal is to be really toned and thin by Spring, when the weather starts turning nice again. I don't want to spend another summer in my baggy, fat clothes again! I'm so glad that there are several of us doing this plan at the same time. It seems like it makes it easier to stay accountable. Best wishes to all of us!
 
Just got back from the Feast of Tabernacles at the Lake of the Ozarks. I enjoyed a lot of great restaurant meals. The day I left I weighed in at 174 - six pounds lighter than when I began my last rotation. I was pleased to find myself still at 174 and want to maintain at this level. Didn't count calories today but I will begin tomorrow, with 2100 calories as my limit. Hope the rest of you are continuing on and enjoying success.
 
Hello everyone,

I'm going to start the rotation diet tomorrow, I'm hoping it will help me get thru the holidays without regaining what I've lost, plus lose more.

I've been on this yo yo ride for years . Every year I start over, on Jan 3 2011 I weighed 232 pounds. By Apr 19 (follow up Dr. appt, ) 219 pounds by unhealthy eating. June 3 back to 232, celebrated wt lost by eating good on my birthday 4/21 and didn't stop or weigh until June 3 . I've lost 32 pounds since June 3 2011 by following WW points plus (found all info I needed on line,couldn't afford to join ) along with exercising 60-90 minutes 5 days a week.weighing and logging all foods eaten every day. I still give in to my cheat days,sweets... but this is the first time in over 25 years that I've been under 200..I look forward to reading the post about the diet..hope it works for me..30 pounds more to go.
 
Hello everyone, I am very excited to report that I have completed the 1st rotation and 2 weeks of maintenance. Now I am on day 3 of the 2nd rotation. I ordered a copy of the book from ebay and tried to follow the maintenance plan although I did add in a few treats.


Here is a report of my weight loss by day just incase it may help someone. I am curious if the weigh loss for the 2nd rotation will follow a similar pattern.


1st Rotation

Day 1 - 188

Day 2 - 186.4

Day 3 - 185.6

Day 4 - 184

Day 5 - 184

Day 6 - 184.4

Day 7 - 184

Day 8 - 184

Day 9 - 184

Day 10 - 184

Day 11 - 182.4

Day 12 - 181.8

Day 13 - 182.8

Day 14 -

Day 15 - 181

Day 16 - 180.2

Day 17 - 180.4

Day 18 - 178.8

Day 19 - 178.8

Day 20 - 178.2

Day 21 - 178


During maintenance I didn't weigh in every day

Day 1 - 178.8

Day 2 - 179

Day 7 - 176.8

Day 10 - 175

Day 11 - 175.6

Day 12 - 174.6


2nd rotation

Day 1 - 174.4

Day 3 - 174.2


Good luck to everyone!
 
Today I weighed in at 173.4lb. I am on Day 4 of Week 6. So, I am down 15lb from the start on October 1st. I am so happy! :hurray:


The rotation diet is so easy to follow each day. It is great to know what my next meal will be and I really love finding the right ingredients that will make the meal most tasty and healthy.


It was a challenge finding the whole grain pancake mix that I was going to use today. I ended up choosing Hodgson Mill - Multi Grain Buttermilk Pancake Mix with Milled Flax Seed & Soy. A 1/3 cup serving has 150 calories; 2g fat; 5g fiber; 450mg Omega-3 oils and 10g protein. I think the nutritional facts are just for the mix and not the milk, egg or oil added.


For the pancake mix I added skim milk, Smart Balance Omega oil (natural blend of canola, soy & olive oils) and an all natural egg.


I only used 1.5 teaspoon instead of the full 1 T outlined in the meal plan of Wild Harvest Organic 100% pure maple syrup grade A dark amber and it was perfect.


Now I have to get my lunch together...
 
Hello Everyone! I am starting the Rotation Diet today! This is the diet that jump-started my 75 pound weight loss approximately 10 years ago. I did the Rotation Diet and lost 20# then I switched to a different diet and lost 20# and then switched to another diet 2 more times. It seems like I can only lose 20 pounds on any one diet, but that's ok as long as the weight comes off.


The reason I'm starting with the Rotation Diet this weight loss round is it's the only diet I remember and I remember it because it was so easy to do. The food is healthy normal, everyday food (no gourmet meals that take hours to prepare and shop for).


My goal is to lose 20 # and then maintain it for 2-3 months and then lose another 20# till I reach my goal weight. I have quite a lot of weight to lose (over 100#) and I want to give my body a chance to adjust and my skin time to shrink.


For breakfast today, I had: 1 egg cooked in 1t. olive oil

1 slice toast w/ 1t. olive oil

1/2 grapefruit


Snack: 1 apple

2 walnut halves


I've found adding a good oil each time I eat also helps weight loss.


I wish everyone the best on this diet, and I'm so glad I found this forum to share and be accountable on.
 
Good luck Lynsu! I like your tip for adding the good oil with each meal.


My Mom and I just started another round on Sunday 12/12. I am starting this rotation at 167.4.


I didn't follow the maintenance as closely as my Mom and she has lost a few more lbs than me. She also goes to the gym everyday to do 40 minutes of cardio. I go 3x a week for strength training. I keep wanting to add in cardio because I know it really makes a difference but don't seem to have enough time.


Hopefully we can all get through the holidays without going too far astray from our weight loss plans. I think being on the rotation diet will help because even if we have to go out for one meal we can still eat the rest of our meals healthy.


Hope everyone keeps posting. It is great to hear how everyone is doing.


Michelle
 
Hi, everyone!

You must forget all the theories about callories. All you need in order to maintain your

weight, is to eat as much as possible raw food like any oher animal on this planet.

The human body is an animal body and needs raw vegetable food, in all its forms.

Start eating asa much as possible raw organic vegetable food and all your health

problems will be gone forever.


Thank you very much!


George Balaur
 
Hi everyone! Glad to join this post to encourage me to stick to the Rotation Diet! I started on January 4th at around 190 pounds. I am 31 years old, 5'5" and have been overweight my entire life. I'm hoping to keep repeating the RD with just a week in between till I lose somewhere around 50 pounds and like many of you am hoping to be held accountable! I am not planning to weigh myself till the end of the first rotation since I do not want to get discouraged if I haven't lost much weight. Thanks Michelle for posting your weight on all those days though because it's inspiring to see that even if you plateau for a few days, if you stick to it the weight will come off later, great job on your success to all of you! I have a wedding to attend in March and that will be additional motivation for me.


I am trying to stick to the 600/900/1200 rotation, tracking my calories using the My Fitness Pal app on my iPhone, and eating what I like but avoiding starches and trying as much as I can to stick to a 40 carbs/30 protein/30 fat %, though I don't always reach that goal. I am also eyeballing my portion sizes and hope I am not underestimating my calories.


I am exercising using an elliptical and a weight training dvd, but unfortunately not very consistently, so I am trying to stick to at least every other day and hope to work out every day. I stand for 8 hours a day at my job so it can be tough some times but I want to be pleasantly surprised when I step on the scale after three weeks on the diet so I'd better step it up. My clothes don't really feel much looser and it's day 9 of the diet today.


A good high protein snack I recommend is Greek Yogurt, I like the Fage brand (some greek yogurt brands like Greek Gods don't have a lot of protein), with 23 grams of protein per cup! Chobani is also high protein. I like to mix in no sugar added jam (sweetened with juice). I've been adding walnuts too but they are super high in calories. Sorry if my story was too long :) Good luck to all!
 
I've never posted anything before -- did not get my email w/ information as to what to do, yet. Maybe it'll come tomorrow? If anyone can help me understand the process, that'd be great!
 
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