Free's Rotation Diet Diary

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Free1

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Moving over from the Rotation Diet Thread:

I have used Katahn's Rotation Diet 3 times previously over the past 22 years and it worked every time. Ten years ago, I lost 78 pounds on the RD.

Currently, I have one day left on my 21 Day Rotation and I have already lost 24 pounds.

The main reason for the success of the RD is that it does not slow your metabolism. Also the psychological reward of the rotation and breaks from the 1200/1500 is inherently motivational.

The Rotation Diet works best in combination with Katahn's T-Factor Meal Plans which are designed to reduce your intake of Fat grams. The 21 Day Calorie Tracking Chart in the T-Factor is very helpful in keeping count of your calorie intake.

If you are like me and you find it difficult to prepare and keep track of meal plans of the RD/T-Factor, you might want to try Healthy Choice Frozen Meals which have the calorie, fat gram, carb gram and protein gram count on every package. Healthy Choice Meals are tasty especially with a little K-Paul's Seasonings.

Another reason for the success of the RD/T-Factor plans is that they emphasize exercise of at least 45 minutes per day. Let's face it, if we had continued to exercise like we did in high school, we probably would not have needed months of dieting.

For my RD break week I thinking about increasing my calories by 100 a day from 1800 to 2400 in a week to keep my metabolism up. If I start to put on any pounds I will drop back down from the calorie level that caused weight gain. Has anyone tried increasing your calorie level 100 calories a day during the break week?

Although I am in wk 4, I still lost another pound on 1800 calories. So far I have lost 25 lbs. in 1st rotation. I will continue to increase by 100 calories a day until I stop losing, then I will know the calorie intake at which I maintain my weight.

Btw, I exercise 90 minutes per day. 30 mins. before breakfast. 30 mins. at 5:30 pm and 30 minutes in the evening.
 
1900 calories yesterday and my metabolism has not decreased. It appears that I lost a fraction of a pound but since I do not have a digital scale I can't weigh exactly.
 
Sounds like the Rotation Diet is working very well for you. I too have used it successfully. I am interested in the modifications that you have made to the diet, especially how do you go increase 100 calories a day? I guess you aren't using the menus in the book?
 
4LoFat said:
Sounds like the Rotation Diet is working very well for you. I too have used it successfully. I am interested in the modifications that you have made to the diet, especially how do you go increase 100 calories a day? I guess you aren't using the menus in the book?
Click to expand...

The beauty of the Rotation Diet is that you can eat whatever you want. I have combined the RD with the T-Fact Diet to cut my fat intake to a minimum but basically I am still eating my favorite foods just in smaller quantities. I have also incorporated the 6 week body makeover plan in that I eat 3 small meals combined with up to 6 snacks throughout the day so that I am never hungry and my metabolism does not slow.

Here's my basic meal Plan:

Breakfast

Pack of Apples & Cinnamon Oatmeal with 1/2 a Banana and Black Coffee

Approximately 200 Calories


Morning Snack

Kirkland's Red Grapefruit Snack -- 50 Calories

8 Raw Almonds -- Approximately 50 Calories


Lunch

Healthy Choice Meal -- Approximately 200 to 300 Calories depending on which part of the rotation I am in; or Fast Food Grilled Chicken Sandwich w/o Mayonnaise -- 370 Calories


Afternoon Snacks

An apple, orange, banana, grapefruit, almonds, or a carrot and celery stalk (with a little low fat ranch and K-Paul's no salt seasoning) -- Approximately 30 to 100 Calories


Supper

Any meal of approximately 300 to 500 Calories


Evening Snacks

Same as lunch snacks or Special K with Fruit (200 Calories with low fat milk)



Beverages

Green Tea, Black Coffee and lots of water.

I usually have a 4 oz. Glass of Red Wine at Lunch and Supper unless I am in the 1200 Calorie Rotation and can not add the 100 Calories in 4 ounces of Red Wine.


That's it in a nutshell. Basically I never get really hungry with all the snacks throughout the day.
 
Thanks, but if you are like me, no diet works long term with exercise and a change in eating habits.
 
I wish I had a good digital scale to determine my weigh accurately but it appears that I have stopped losing weight.

2000 Calories and 90 minutes of exercise yesterday. I will add another 100 calories today and see what happens. I had some crapping in my legs and I was tired so I did not exercise this morning. I will cut back to 60 minutes of exercise today.
 
It is hard to tell on my scale but it looks like I may have put back on a pound or 2 on 2000 Calories and 90 minutes of exercise which would mean my metabolism is way below the average.
 
Sorry you hit the proverbial Wall on your diet. You might want to consider leveling off at 2000 Calories to see if your weight stabilizes. If you don't mind me asking how much do you weigh?

Try to keep up your exercise routine, otherwise, you may put back on more pounds.

You can get a good digital scale for about $25.00. That would make things a lot easier for you.
 
Duh?

I finally figured out why my weight increased yesterday. I loaded up on Almonds in my snacks. Today I am going to stick to fruits and vegetables and see what happens. Also I am going to stay at 2000 Calories for a second day and continue to exercise for 90 minutes.
 
What do you do when you go off this diet? Do you continue to try to eat low calorie or do you eat whatever you want and put on weight again?

Any digital scales are fine if pay a reasonable amount for them. If you pay almost nothing for them dont' expect them to work. Buy some with a fairly small increment. Mine are 200g and that's fine. I can't remember what i piad about $40 about 5 years ago now. They are still going well. BUt i am in Australia.

How can you tell if your metabolism is slowing or speeding up? Surely it would take a while to know for sure.

I think exercising every day for so long is not a good practice. Your body needs to recover from such intensive exercise.
 
Free said:
Duh?

I finally figured out why my weight increased yesterday. I loaded up on Almonds in my snacks. Today I am going to stick to fruits and vegetables and see what happens. Also I am going to stay at 2000 Calories for a second day and continue to exercise for 90 minutes.
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Yep. There are 14 Fat grams in 24 almonds. Did you forget about the T-Factor? IMHO T-Factor as a diet book is not nearly as good as The Rotation Diet but the one thing about it is that it really drums in the need to reduce Fat grams. I guess you learned the hard way.
 
4LoFat said:
Yep. There are 14 Fat grams in 24 almonds. Did you forget about the T-Factor? IMHO T-Factor as a diet book is not nearly as good as The Rotation Diet but the one thing about it is that it really drums in the need to reduce Fat grams. I guess you learned the hard way.
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:bigear:

Basically I focused so much on using the almonds to round off my calorie intake that I forgot about the fat grams. Today I am using dried plums in combination with oranges, bananas and apples to round off my calorie intake. I like to increase calories in 50 and 100 calorie increments. It is just easier to keep track of that way. Yes, I learned the fat gram lesson the hard way, but I won't repeat that mistake. I may eat almonds again in a day or two but I won't eat 50+ again.:banghead:
 
fortyfour said:
What do you do when you go off this diet? Do you continue to try to eat low calorie or do you eat whatever you want and put on weight again?

How can you tell if your metabolism is slowing or speeding up? Surely it would take a while to know for sure.

QUOTE]

It has been 10 years since I was last on the Rotation Diet and lost 78 lbs, so I don't remember exactly what my diet was like once I went off it. I do know that I love pizza, peanut butter, ice cream and chips and eventually I went back to eating junk and over the 10 years I gained all the weight back plus about 15 pounds.

Once I go off the Rotation diet this time, I am determined not to go back to my old eating habits except for pizza which I continue to eat now just smaller portions which more vegetables and less meat and cheese.:driving:

You are right I don't know if my metabolism has changed. I just appear to have put back on a pound or two. Thanks for the info on digital scales. I ordered a Taylor 7519 today, it had great reviews. It was $35 with shipping from Walmart online.

Re: exercise, I just walk, row and bike, so I think I can handle 90 minutes. Up until about a year and a half ago, I was exercising that much and I keep in good shape despite my poor eating habits, then I stopped exercising and ballooned up about 50 pounds.
Click to expand...
 
Glad you ordered the digital scale. Trying to diet without a good scale is like flying blind. Hope you can continue to increase your caloric intake in 100 calorie increments. I am very interested in how that turns out since I will be going back on the rotation diet in 2 weeks and it would be nice to be on 2400 calories by the end of the 4th week.
 
Good news. I had 2050 calories and still lost most of the weight that I gained back simply by exchanging the almonds in my diet from the day before for more fruit yesterday. I have decided to stop my increase in calorie intake at 2100 per day for the rest of the week.
 
I decided to take fortyfour’s advice and cut back on my exercise to 30 minutes of moderate exercise (walking, cycling or rowing) on Sunday. Also I plan to start my rotations on Sunday so my intake is 1200 calories on the light exercise day.
 
Here is my modification of the Rotation Diet:

First 3 days 1200 calories per day

Next 4 days 1500 calories per day

Next 7 days 1800 calories per day

Next 3 days 1200 calories per day

Next 4 days 1500 calories per day

Next 7 days 1800 increased by 100 calories
per day to 2400 calories per day

This is a 4 week rotation instead of the 3 week rotation of Katahn's Diet.

Here's my revised Diet as of 5/20/11

Here's my basic meal Plan:

Breakfast
Pack of Apples & Cinnamon Oatmeal with 1/2 a Banana and Black Coffee

Approximately 200 Calories


Morning Snack
Kirkland's Red Grapefruit Snack -- 50 Calories

Fruit and/or Almonds -- Approximately 50 Calories to 150 Calories


Lunch
Healthy Choice Meal -- Approximately 200 to 300 Calories depending on which part of the rotation I am in; or Fast Food Grilled Chicken Sandwich w/o Mayonnaise -- 370 Calories


Afternoon Snacks
An apple, orange, banana, grapefruit, almonds, or a carrot and celery stalk (with a little low fat ranch and K-Paul's no salt seasoning) -- Approximately 30 to 100 Calories


Supper
Any meal of approximately 300 to 500 Calories


Evening Snacks
Same as lunch snacks or Special K with Fruit (200 Calories with low fat milk)



Beverages

Green Tea, Black Coffee and lots of water.

I usually have a 4 oz. Glass of Red Wine at Lunch and Supper unless I am in the 1200 Calorie Rotation and can not add the 100 Calories in 4 ounces of Red Wine.


That's it in a nutshell. Basically I never get really hungry with all the snacks throughout the day.
 
Free said:
Good news. I had 2050 calories and still lost most of the weight that I gained back simply by exchanging the almonds in my diet from the day before for more fruit yesterday. I have decided to stop my increase in calorie intake at 2100 per day for the rest of the week.
Click to expand...

Glad to hear you got your fat grams under control and got your weight back down, but why stop at 2100. I thought you planned to go up to 2400?:bigear:
 
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