Rotation Diet: Quickly, Suddenly and Forever Fit

Experts always made us assured that losing weight should be slow, gradual, slow steps that will also constitute a change in dietary and lifestyle habits in order to prevent the return of lost pounds, the yo-yo effect that usually it occurs after a rapid weight loss that is even faster weight gain.

However, in recent times in our country more and more fans have a rotational diet devised by Dr. Martin Katahn, and he argues that this kind of diet can lose half a kilogram of weight per day, and offers, based on their own experience, solutions to losing weight, never to return.

In short, the rotary three-week diet is a diet program that with an interval of one or two weeks may be repeated until the desired weight. The first three days of the diet it is allowed entry only 600 calories a day, four days 900 calories a day, then a week 1200 calories a day, and the third week is a repeat of the first seven days with 600 and 900 calories a day.

This is followed by a pause during which mandatory gradually introduce new foods in the diet and thus establishes that help and hinder you maintain weight. If you need to lose weight yet again can take a three-week rotation program diet.

Rotation Diet Benefits

Whether you have food sensitivities or not, a rotation diet has many benefits:

• prevents food addictions and allergies;

• provides a variety of fresh, nutrient-rich, unprocessed foods;

• cuts down on saturated and trans fatty acids, sodium, and refined sugars;

• can prevent, and often times correct, digestive problems.

Control Environment

In the book on a rotation diet Dr. Katahn offers numerous explanations, examples, notes that to achieve the best effect, there are three conditions: – the goal must be clear; – should adopt an action plan which must specify all the details concerning the conduct; – it is necessary to adopt a winning spirit, because the trait of successful people apart from the rest is that they never give up.

Dr. Katahn gives four instructions that will help the successful application of rotary diet. One should take control of the social environment, to ensure that the family, friends and co-workers know that you begin a three-week diet. If people from the environment can affect your behavior, but I usually they can do it, you will be more successful with their cooperation.

You need to download and control of the physical environment, which threatens to pull out all the diet, but at home and in the workplace to introduce incentives that will help to not falter. Before the start of the diet should acquire all the food that will be consumed during the diet, and it should make a plan to increase the daily energy consumption by an additional 200 calories, and exercise daily. Of course, every diet, including rotary, tempted to trespass and sometimes eat something that is not part of the plan.

For such problems, Dr. Katahn has prepared a “safe food”, fruit and vegetables, whose consumption will not harm the implementation of the child. The author claims that people who apply rotational diet with only minor violations, on average, can expect to lose more than 2.3 pounds in the first week, about 1.1 kilos in the second week and again to 2.3 pounds in the third.

And just a word of advice for those who eventually opt for rotation, or any other diet: before beginning certainly should consult with your doctor, especially if there are any health problems.

Herbal Salt

Crush half teaspoon of basil, dill quarter teaspoon, a quarter teaspoon salt, a quarter teaspoon of thyme, celery seeds quarter teaspoons and a quarter teaspoon dehydrated parsley, and put in a small glass. A pinch of the herbal salt has seven times less sodium than regular salt.

Evening Salad

Half a carrot cut into thin, one stalk celery, thinly sliced, or a quarter of green peppers, chopped salad or green vegetables, cut a quarter of red cabbage or four sliced mushrooms, two thin slices of sweet onion. A bowl of this salad, which contains the amount for one evening has about 40 calories and can be attached to her low-calorie salad dressing and season with the herbal salt.

Low-Calorie Salad Dressing

Stir in the vessel 60 milliliters quality olive oil, 60 milliliters of water, 60 milliliters of wine or fruit vinegar, a crushed garlic clove, a half teaspoon salt, one teaspoonful of dried tarragon. Before use, leave the sauce to rest for a few hours, always re-shake before use. It contains about 33 calories per tbsp.

Different for Women and Men

A rotation diet is different for men and women. We have already mentioned that women rotate 600-900-1200 calories per day during the three weeks of the diet. The men were the first three days of restricted calorie intake to 1200 calories, then four days at 1,500 calories, in the second week of 1800 calories a day, and in the third week of returning to 1200/1500 calories.

Safe Vegetables and Fruits

Some foods have so few calories that they can be eaten in unlimited quantities. It is certain vegetables that can be added to each meal and can be eaten and instead of snacks. Safe vegetables include asparagus, bean sprouts bamboo, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chard, greens, cucumbers, green beans, kale, lettuce, mushrooms, onions, radishes, spinach, pumpkin, tomatoes, turnips, chestnuts, beans, and zucchini.

Choosing safe fruit is very important from a psychological point of view. This choice is a symbol of efforts to lift the weight. This fruit should always carry with you to work and should always be available at home. Even if during rotation 600/900 per day, eat two to three servings of fruit a secure, will not be total input to add more than 150-200 calories, but will still lose weight.

Safe fruits are apples, berries, grapefruit, grapes, melons, oranges, peaches, pears, pineapple.

Water is the best choice of liquid; it can be to add a slice of lemon to improve the taste. Tea and coffee should be limited to two cups a day, herbal teas are good in moderation, but avoid those that have laxative properties. To change a good soup.

Menu

In the book on a rotation diet offered are different menus, recipes, serving size, calories table, shopping lists … Here’s an example of what a menu of the first-week rotation for women.

First day:

Breakfast: half a grapefruit, one slice of whole wheat bread and one slice of cheese (30 grams), drink without calories;

Lunch: a fist-sized chunk of salmon (60 grams), unlimited safe vegetables, five integrated crackers, non-caloric beverage;

Dinner: roast chicken (90 grams prepared), one portion of cauliflower (200 grams) and the cycles (100 gram), an apple, a drink without calories.

Another day:

Breakfast: half a banana, 30 grams of cereal with lots of fiber, 240 milliliters of skim milk, a drink with no calories;

Lunch: fist of cheese curd (120 g), unlimited safe vegetables, one slice whole wheat bread, a drink without calories;

Dinner: poached fish fillets (120 grams prepared), by one portion of broccoli (200 grams) and carrots (100 grams), half of grapefruit drink without calories.

Third day:

Breakfast: a slice of whole wheat bread, one tablespoon of peanut butter, apples, drink with no calories;

Lunch: tuna (60 grams) packed in water, or three secondary sardine, five integrated crackers, unlimited secure vegetables, non-caloric beverage;

Dinner: beef steak or hamburger (90 grams prepared) portion asparagus, Watching portion salads, salad sauce without the calories, a slice of cheese (30 grams), an orange, a drink without calories.

Fourth day:

Breakfast – half a banana, 30 grams of whole cereal, 240 milliliters of skim milk, a drink with no calories;

Lunch: tuna salad (with 60 grams of tuna in the aqueous brine), unlimited safe vegetables, two slices of wholemeal bread, mayonnaise teaspoon or low calorie salad dressing, half grapefruit drink without calories;

Dinner: roast chicken (90 grams prepared), 100 g of carrot, evening portion salads, a slice of cheese (30 grams), an apple, a drink without calories.

Fifth day:

Breakfast: 200 grams of berry fruits, one portion of the cheese curd (120 g), five integrated crackers, non-caloric beverage;

Lunch: three sardines or tuna (60 grams of tin in an aqueous brine), unlimited safe vegetables, two slices of bread, a tablespoon of low-fat mayonnaise or salad dressing, half grapefruit drink without calories;

Dinner: beef steak or hamburger (90 grams prepared), one portion of peas (100 grams) and broccoli (200 grams), one slice of cheese (30 grams), an apple, a drink without calories.

Sixth day:

Breakfast: half a melon, a slice of cheese (30 grams), one slice of whole wheat bread, a drink with no calories;

Lunch: one hard-boiled egg, unlimited safe vegetables, two slices of whole wheat bread, one teaspoon of low-fat mayonnaise or salad dressing, half a grapefruit, a drink without calories;

Dinner: poached or baked fish fillet (90) grams, per single serving of asparagus (200 grams) and peas (100 grams), an apple, a drink without calories.

Seventh day:

Breakfast: half a banana, 30 grams of cereal with lots of fiber, 240 milliliters of skim milk, a drink with no calories;

Lunch: 200 grams of berry fruits, one portion of the cheese curd (120 g), two slices of bread, non-caloric beverage;

Dinner: roast chicken (90 grams prepared), by one portion of cauliflower (200 grams) and carrots (100 grams), an apple, a drink without calories.

In the second week, women can add a snack mid-morning, mid-morning and evening, every day can add one tablespoon of butter, margarine, oil or salad dressing, all within the limits of 1200 calories per day.

 

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