Today is day five and the hardest day yet almost gave in to a pit wrap from Pita Pit. It was healthy but still almost 500 cal. So I did my tuna on whole wheat, veggies and fruit. Dinner is over and I feel very full. I think my stomach is getting smaller because the 300 cal increase is making me feel much more satisfied. Monday is my first weigh in day. I started this diet at 218lbs. I am 5' 11" and have a BMI of 28.5
Martin Katahn's Rotation Diet?
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aloe1
New member
Way to go boolane 21 and mamondon! You make it all sound so doable!
I am in my first maintenance week, have bounced around a little from the 173 to 175 and now back to 174 - I like to weigh myself everyday to keep myself honest and motivated. I will enjoy hearing further reports from both of you. Why I might even be motivated to do one more rotation!
Everybody on the board seems to have weight goals that are so much lower than mine. I'm 5'6 1/2" and a size 14/16 and although 174 puts me into an overweight BMI level, I have a Prevention article that says 23-33% body fat is a healthy range for a woman my age (59) and according to my Accu-measure calipers I am at 30% now. I really don't want to get much smaller because I like my clothes and don't want to have to replace them! The highest weight I have ever been is 186, and the clothes didn't fit then!
I am in my first maintenance week, have bounced around a little from the 173 to 175 and now back to 174 - I like to weigh myself everyday to keep myself honest and motivated. I will enjoy hearing further reports from both of you. Why I might even be motivated to do one more rotation!
Everybody on the board seems to have weight goals that are so much lower than mine. I'm 5'6 1/2" and a size 14/16 and although 174 puts me into an overweight BMI level, I have a Prevention article that says 23-33% body fat is a healthy range for a woman my age (59) and according to my Accu-measure calipers I am at 30% now. I really don't want to get much smaller because I like my clothes and don't want to have to replace them! The highest weight I have ever been is 186, and the clothes didn't fit then!
aloe1
New member
New ticker
Happy to be 173 again today. Tried on my favorite slim suit skirt and it fits just the way I like. But I still want to lose a few more pounds because there are some other other things that are still snug. Mainly I am posting this to see if I can get a ticker on the post.
Happy to be 173 again today. Tried on my favorite slim suit skirt and it fits just the way I like. But I still want to lose a few more pounds because there are some other other things that are still snug. Mainly I am posting this to see if I can get a ticker on the post.
I am looking forward to today. I work a 12 hr. shift, it's really easy to maintain my diet at work. The hardest part is not giving into the temptation to sample all the great food I prepare. I am a sou-chef and I work with a lot of heavy cream based sauces. If I have to sample one of them I simply dip the spoon in and out of the sauce coating it very little. I am not looking to lose so much weight that I am super skinny, I just want to feel good about myself when I look in the mirror. I am tall so I carry my weight really well, but I have a lot of belly fat I need to get rid of and I think this diet will do that for me
People I didn't know well at work would come up and ask me if I was dying of cancer
Or maybe it shows how socially impaired people can be and yet still function in the working world. Sheesh. Not really the recommended way to strike up a conversation with your coworker.
Or maybe it shows how socially impaired people can be and yet still function in the working world. Sheesh. Not really the recommended way to strike up a conversation with your coworker.
Hi, Aloe - it's me.
Aloe, I just scanned through your posts on this thread starting last year and really appreciate that you kept them up. I'm the one that commented on this thread ages ago (when it was very stale) suggesting that people actually read the book before they started trashing this diet based on that they read on the back cover.
I actually followed this diet about 20 years ago when the book was new. And yes, it worked very well for me and my husband. We both kept the weight off for several years, then drifted into bad habits and gradually gained it back a little bit at a time. As you said, if you actually follow the maintenance principles in the book it is a totally sustainable (and not particularly radical) lifestyle plan.
I particularly enjoy your posts because we have so much in common: I'm 60, between 5-6" and 5-7" and not built to be willowy. I got down to about 180 on that long ago diet and I looked and felt great. I'm trying to get down there again. Like you, any kind of reducing diet makes me ravenous, so I do better following a low-calorie diet for a limited period rather than a long-term constantly hungry diet. Haven't used the Rotation Diet for a long time, but maybe I'll dust off the old book and give it a run.
Kudos to you for staying with it.
Aloe, I just scanned through your posts on this thread starting last year and really appreciate that you kept them up. I'm the one that commented on this thread ages ago (when it was very stale) suggesting that people actually read the book before they started trashing this diet based on that they read on the back cover.
I actually followed this diet about 20 years ago when the book was new. And yes, it worked very well for me and my husband. We both kept the weight off for several years, then drifted into bad habits and gradually gained it back a little bit at a time. As you said, if you actually follow the maintenance principles in the book it is a totally sustainable (and not particularly radical) lifestyle plan.
I particularly enjoy your posts because we have so much in common: I'm 60, between 5-6" and 5-7" and not built to be willowy. I got down to about 180 on that long ago diet and I looked and felt great. I'm trying to get down there again. Like you, any kind of reducing diet makes me ravenous, so I do better following a low-calorie diet for a limited period rather than a long-term constantly hungry diet. Haven't used the Rotation Diet for a long time, but maybe I'll dust off the old book and give it a run.
Kudos to you for staying with it.
aloe1
New member
Thanks!
Welcome back sharoo! We do seem to have a lot in common. Glad my postings were of interest to you. I hope we can keep this going because several people have mentioned that it's the only way they've been able to lose weight and it's good to have the rotation diet as an option for those of us who seem to need this type of system. I wish you much success with your next rotation!
Welcome back sharoo! We do seem to have a lot in common. Glad my postings were of interest to you. I hope we can keep this going because several people have mentioned that it's the only way they've been able to lose weight and it's good to have the rotation diet as an option for those of us who seem to need this type of system. I wish you much success with your next rotation!
aloe1
New member
I have just finished my second week of maintenance. I have been mostly at the 2100 calorie level occasionally going a bit lower to 1800 or 1900. I am amazed to report that I haven't been hungry. Maybe my stomach has finally shrunk a bit. Weight has bounced about a little but I was pleasantly surprised to see 172 this morning. Haven't seen that in quite a while. Had half a large pizza for lunch so we'll see what that does!
I am anxiously awaiting updates from others.
I am anxiously awaiting updates from others.
cbsfitness
New member
I once wrote a rotation diet that went with a specific training program designed to gain and/or hold onto muscle and lose fat. The macronutrient ratios and caloric intake was aligned to the goals of the particular day's workout program. It worked quite well for the client. I had to use a bit more complexity than what you all are using but, the principle is the same.
Nice going in finding a nutrition plan that works for you.
Nice going in finding a nutrition plan that works for you.
aloe1
New member
Still in the game
"Had half a large pizza for lunch so we'll see what that does!"
Well, that popped me right back up to 175. Weight has been bouncing in 174-176 range since then. After apple pie and cookies on the week-end I decided it was time to really cut back. Had yogurt with orange, honey and wheat germ for breakfast, vegetable beef soup and a couple rice cakes for lunch, 2 pieces of soy bologna, radish and celery sticks and a T. of low fat ranch dip for afternoon snack, 3/4 cup of brown rice with 1/2 cup lentils and steamed greens for supper for a total of 1000 calories for the day. I was hungry before bed so had a piece of bread and a grapefuit to bring the total to 1200. Lifted weights for 10 minutes and used rowing machine for 10 minutes and stretched for 10 minutes.
Thanks cbsfitness!
"Had half a large pizza for lunch so we'll see what that does!"
Well, that popped me right back up to 175. Weight has been bouncing in 174-176 range since then. After apple pie and cookies on the week-end I decided it was time to really cut back. Had yogurt with orange, honey and wheat germ for breakfast, vegetable beef soup and a couple rice cakes for lunch, 2 pieces of soy bologna, radish and celery sticks and a T. of low fat ranch dip for afternoon snack, 3/4 cup of brown rice with 1/2 cup lentils and steamed greens for supper for a total of 1000 calories for the day. I was hungry before bed so had a piece of bread and a grapefuit to bring the total to 1200. Lifted weights for 10 minutes and used rowing machine for 10 minutes and stretched for 10 minutes.
Thanks cbsfitness!
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aloe1
New member
Dear dietary diary...
Eating light again today: apple and honey in yogurt for breakfast, minestrone and a cheese/turkey deli meat thin round sandwich for lunch, fruit and veggies for snack, roast chicken, sweet potato and salad for supper brings me to 1100 calories. I'll probably have a 100 calorie packet of popcorn before bed. Rode the stationary bike for 10 minutes and did Brill core exercises for 10 minutes.
Eating light again today: apple and honey in yogurt for breakfast, minestrone and a cheese/turkey deli meat thin round sandwich for lunch, fruit and veggies for snack, roast chicken, sweet potato and salad for supper brings me to 1100 calories. I'll probably have a 100 calorie packet of popcorn before bed. Rode the stationary bike for 10 minutes and did Brill core exercises for 10 minutes.Down 9.5 pounds
Hi Aloe:
Well, I'm down 9.5 pounds - I was 10 lbs down, but went up 1/2 lb this morning. I'm on the 1200 calorie this week. We had a bad snow storm a couple of weeks ago and I had to leave my car down the road in a neighbors paved driveway. So the grocery shopping went by the wayside for a week until our long driveway was drivable. 153.5 lbs at 5'3" - 56 years old. Another 28.5 to go. I've also been doing some aerobic workouts lately and have started lifting weights with a trainer. So 9.5 lbs in 6 weeks beats a blank. I'm very happy with that and the size 12 pants are getting looser.
Hi Aloe:
Well, I'm down 9.5 pounds - I was 10 lbs down, but went up 1/2 lb this morning. I'm on the 1200 calorie this week. We had a bad snow storm a couple of weeks ago and I had to leave my car down the road in a neighbors paved driveway. So the grocery shopping went by the wayside for a week until our long driveway was drivable. 153.5 lbs at 5'3" - 56 years old. Another 28.5 to go. I've also been doing some aerobic workouts lately and have started lifting weights with a trainer. So 9.5 lbs in 6 weeks beats a blank. I'm very happy with that and the size 12 pants are getting looser.
aloe1
New member
Motivation
Good Job, Mamondon! Hope you are continuing to be successful! I got tired of watching calories and posting but now that it's heading toward spring time to get motivated again.
Here in the 170's I'm at a size 16. I kind of like that size because I can shop in regular stores or plus size stores. I was shopping for a creamy white or ecru blazer and couldn't find one in the plus size on line stores or any regular stores till I looked at Victoria's Secret. Ordered the jacket, skirt, a sweater and a dress and now I've got to be serious about keeping in the low 170's so I don't stray to 18. Hope they all fit!
Of course, we were out of town to day and ate at a restaurant. Had a hamburger, some potato salad and a piece of lemon meringue pie so thought that would cause big trouble but found they weren't as high cal as I feared. Had a salad with cheese and some bread and an orange for supper and am now at 1650 calories. (Had yogurt, and orange and a piece of toast for breakfast.) I want to learn how to enjoy treats at a restaurant and eat light and healthy the rest of the day so this is a start. Usually I would have had a salad at the restaurant and pigged out later on boring food.
Not quite sure what my eating plan is, but I'm adding more exercises from a program called the "Bottom Up" - something I used to do years ago. Did upper body, legs and back today and found it enjoyable. Lower and mid body yesterday seemed harder and did cause some soreness. The exercises are focused on body shaping using light weights.
Good Job, Mamondon! Hope you are continuing to be successful! I got tired of watching calories and posting but now that it's heading toward spring time to get motivated again.
Here in the 170's I'm at a size 16. I kind of like that size because I can shop in regular stores or plus size stores. I was shopping for a creamy white or ecru blazer and couldn't find one in the plus size on line stores or any regular stores till I looked at Victoria's Secret. Ordered the jacket, skirt, a sweater and a dress and now I've got to be serious about keeping in the low 170's so I don't stray to 18. Hope they all fit!
Of course, we were out of town to day and ate at a restaurant. Had a hamburger, some potato salad and a piece of lemon meringue pie so thought that would cause big trouble but found they weren't as high cal as I feared. Had a salad with cheese and some bread and an orange for supper and am now at 1650 calories. (Had yogurt, and orange and a piece of toast for breakfast.) I want to learn how to enjoy treats at a restaurant and eat light and healthy the rest of the day so this is a start. Usually I would have had a salad at the restaurant and pigged out later on boring food.
Not quite sure what my eating plan is, but I'm adding more exercises from a program called the "Bottom Up" - something I used to do years ago. Did upper body, legs and back today and found it enjoyable. Lower and mid body yesterday seemed harder and did cause some soreness. The exercises are focused on body shaping using light weights.
aloe1
New member
176 for 3 days now so I feel justified in claiming it. I am enjoying my new weight training program, having mixed some new exercises from "Bottoms Up" with old ones I had been doing to make a 30 minute total body workout which I hope to do twice a week. Nearing 60 I think it takes more time for the muscles to recover so I'm not going for 3 times a week.
I see Prevention has a new 1600 calorie diet where you eat 4 400 calorie meals a day. I like that format but it leaves me hungry so I'm adding a bit more and will see if I can cut down a bit each week and get used to that level eventually. So far I'm doing pretty well with my goal of learning how to eat out. If we have lunch out I just figure on skipping the afternoon snack and feel free to have 800 calories, which generally keeps me feeling satisfied till supper.
I see Prevention has a new 1600 calorie diet where you eat 4 400 calorie meals a day. I like that format but it leaves me hungry so I'm adding a bit more and will see if I can cut down a bit each week and get used to that level eventually. So far I'm doing pretty well with my goal of learning how to eat out. If we have lunch out I just figure on skipping the afternoon snack and feel free to have 800 calories, which generally keeps me feeling satisfied till supper.
johndouglas
New member
This is a wonderful opinion. The things mentioned are unanimous and needs to be appreciated by everyone.
I appreciate the concern which is been rose. The things need to be sorted out because it is about the individual but it can be with everyone.
Thanks,
EDIT: not just a spam link, a failed one at that.
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aloe1
New member
Time for another rotation
Still at the 176 to 178 pound level and really want to be 172 or lower. My son is graduating May 2 so that is motivation to be serious. Just time enough for another rotation and gardening time so that keeps me from thinking about the hunger too much. However, my motivation is not really strong so I am going for the 1200/1500/1800 calorie level plan. I am keeping up the new weight training program and had 1225 calories yesterday. Eating out today again but will do my best to stick to the 1200 level again today! I try other ideas, but always have to come back to the rotation to really lose even a few pounds. I feel a little silly with all the other people on the boards who lose huge amounts of weight but we all have our struggles and our goals!
Day 1 down, 20 days to go!
Still at the 176 to 178 pound level and really want to be 172 or lower. My son is graduating May 2 so that is motivation to be serious. Just time enough for another rotation and gardening time so that keeps me from thinking about the hunger too much. However, my motivation is not really strong so I am going for the 1200/1500/1800 calorie level plan. I am keeping up the new weight training program and had 1225 calories yesterday. Eating out today again but will do my best to stick to the 1200 level again today! I try other ideas, but always have to come back to the rotation to really lose even a few pounds. I feel a little silly with all the other people on the boards who lose huge amounts of weight but we all have our struggles and our goals!
Day 1 down, 20 days to go!
Keep it up, Aloe
I'm down to 151. My friend's wedding is one of my motivations. And my friend has lost over 40 pounds following the point system on WW online. She is going to look great for her wedding. And I want to wear a really cute dress that I haven't worn for years (still stylish) and it is a size 6!!! I think going to the gym and lifting weights has helped a great deal. Muscle is heavier than fat, but fat takes up a lot more room in your body.
I'm down to 151. My friend's wedding is one of my motivations. And my friend has lost over 40 pounds following the point system on WW online. She is going to look great for her wedding. And I want to wear a really cute dress that I haven't worn for years (still stylish) and it is a size 6!!! I think going to the gym and lifting weights has helped a great deal. Muscle is heavier than fat, but fat takes up a lot more room in your body.
I would love to post on the Over 55 club, but I cannot find it. Could you respond and put a link to that forum in your answer? Thanks.
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