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The Rotation Diet

Description:

Dr. Martin Katahn’s Rotation Diet is unique in that you get one week off your diet every month. His theory is that dieters fail because they get bored eating the same foods day in and day out. In addition, their metabolism slows to keep their bodies from starving, causing them either to maintain their weight or even gain. Reducing food intake also causes headaches, fatigue, constipation, and other problems that make it hard for you to keep it up long-term. Therefore, by taking regular breaks from your diet, you will end up losing more weight. He also advocates that you take up a daily 30-minute exercise routine along with your diet, because without exercise, you will gain back any lost pounds.

 

Dr. Katahn lost over 75 pounds on his diet.

 

The Rotation Diet is different for men and women. However, on both plans, you can have almost any non-starchy vegetable in unlimited quantities, as well as “safe fruits.” The original Rotation Diet published in 1987 called for a “safe fruit” three times a day, but he has since changed it to unlimited amounts. Dr. Katahn calls these unlimited foods your “insurance policy” so you’ll never go hungry.

 

During the first three days of the Rotation Diet, women must limit their calories to 600 per day and follow the “core menu.” Over the next four days they may have 900 calories, and then during week two, they may have 1,200 calories. During week three, women are to repeat week one’s plan. After 21 days, they can have 1,200 calories the first three days, and then 1,500 for four days. At this point, they “take a vacation and allow their weight to stabilize for one to two weeks before repeating the Rotation Diet.” Their calorie level should be around 1,800 to 2,000 calories a day during “vacations” to maintain their weight loss.

 

Men follow the same plan except they have 600 calories more per day by adding two more servings of grain, 50% larger portions of protein, one extra tablespoon of fat, and three more safe fruits to each basic menu plan.

 

See: Katahn, Martin (PhD). The Rotation Diet (New York: Bantam Books), 1987.

Created: 1987

Categories: Fad

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Meetings: No

Books: No

Sample Menu:

600 CALORIE MENU

 

BREAKFAST – One ounce fortified cereal, 8 ounces skim milk, ½ cup berries or other fruit

 

LUNCH –  ¾ cup yogurt, ½ banana, 1 tablespoon wheat germ

 

DINNER – Three ounces broiled or poached fish, ½ cup rice, 1 cup broccoli, 1 cup tossed salad of unlimited vegetables with no-calorie dressing

 

900 CALORIE MENU

 

BREAKFAST – Same as 600 calories

 

LUNCH – Two ounces canned salmon, unlimited vegetables, 1 teaspoon mayonnaise, 1 slice whole-wheat bread, one orange

 

DINNER – Three ounces baked chicken, ½ cup pasta, rice or other grain, 1 cup greens like spinach, one apple

 

1,200 CALORIE MENU

 

BREAKFAST – ½ whole-grain English muffin, 1 tablespoon peanut butter, 8 ounces skim milk, ½ cup fresh fruit

 

LUNCH – Sandwich made from one ounce cheese, one slice whole-grain bread and one slice tomato; one orange, small serving of clear soup

 

DINNER – Four and a half ounces cooked lean meat, beets, salad with unlimited vegetables, ½ cup sliced peaches

 

1,500 CALORIE MENU

 

BREAKFAST – 8 ounces skim milk, one cup hot cereal, two tablespoons raisins, ½ grapefruit

 

LUNCH – Four sardines with sliced tomato, unlimited vegetables, one slice whole-grain bread, one apple

 

DINNER – Four ounces cooked fish, broccoli, one cup squash, ½ cup brown rice, two gingersnaps, eight ounces skim milk

 

1,800 CALORIE MENU

 

BREAKFAST – Eight ounces yogurt with one cup berries, whole-grain bagel

 

LUNCH – Two ounces water-packed tuna, two slices whole-grain bread, unlimited vegetables, fruit

 

DINNER – Four and a half ounces baked chicken, carrots, eight ounces skim milk, two chocolate chip cookies

 

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