Are you game for losing weight without upsetting your body’s metabolism? Chart out a rotation diet plan for yourself and reduce your excess flab, without compromising on your favorite dishes.

Rotation Diet

Do you wish to reduce weight? However, does the thought of missing out on your favorite food hold you back every time you start off with the diet plan? If yes, then why don’t you go for a rotation diet instead? Normal diet plans tend to get monotonous over a period of time. Moreover, due to reduced intake of food, symptoms like nausea, headache and constipation pop-in. So, wouldn’t it be great to trim down the increased waistline without tampering with the metabolic rate of your body? This is the secret behind rotation diet, a concept developed by psychologist and obesity expert Martin Katahn. With three weeks of calorie restriction in a month, the fourth week is supposed to be a vacation from the diet, with no restriction on what you eat. Katahn’s theory comprises of the researched fact that the body's metabolism slows down with adjustment to the diet change after three weeks. This is the very purpose of a rotation diet. The vacation week is permitted to make a person stick to the diet plan for a long time. If you religiously follow the rotation diet plan, you are bound to reduce weight with such calorie restriction over three weeks. Moreover, not being deprived of your guilt pleasures is an added zing to stick by the rules. Let us now see what exactly a rotation diet plan comprises of.
Rotation Diet Plan
A typical rotation diet focuses on low calorie content for the first three days followed by moderate calorie diet or the next four days. A small level of calorie control in the diet is maintained in the week ahead. The diet cycle is to be repeated for the third week. Besides this, a minimum of thirty minutes of exercise is also advised to maintain a healthy body. Since men and women have different caloric requirements, the diet plan is framed accordingly. The first three weeks being a low calorie week, a person should avoid high calorie foods with high fat and carbohydrate content. If one wants effective results in a month, a big NO to carbohydrates in the initial 3-4 days is the key strategy. A small amount of it in the fourth day and then again a cut-off for the next 3-4 days will help one slim down quickly. A rotation diet plan is an effective means to control allergy towards certain food items. Besides preventing new allergies, it also helps one to identify the food that is causing allergy. Allergy rotation diet plan includes the intake of biologically related foods like eggs, prawns, beef and shrimps for 2-3 days, waiting for the next 3-4 days to observe the result. Through this process, one gets to know the allergen and hence can control further aggravation of allergy by preventing the particular food type.
  • Following a diet plan, even if it is as flexible as rotation diet can often leave you hungry. Consuming vegetables such as cucumber, spinach, lettuce, asparagus and fruits such as apple, pineapple, peach, orange and grapes can keep you full besides checking on your calorie intake.
  • In order to make a rotation diet plan a success, it is essential to educate the concerned person about diet compliance, appetite and how to deal with hunger. Thus, proper counseling on behavioral management plays an important role in the proper functioning of a rotation diet plan.
  • For far-reaching effects, this diet plan recommends mild and moderate exercise on a daily basis.
  • One must also increase the water intake capacity while following this particular diet plan.
  • Artificial sweeteners are a strict no-no for people who are following rotation diet plan.
  • One of the prime benefits of a rotation diet is that unlike other diet charts, it does not put a restriction to your calorie intake all through the plan and hence creates a fine balance.
  • There is a gradual increase in the amount of calories consumed with each passing week. This helps the body metabolism create a specific pattern of its own.
  • You can decide your own vacation week as per your body’s preference without having to follow any restrictive approach even when you feel like your body needs a break.
  • Since there is an increase in calorie intake every week coupled with a vacation period, the metabolic activities of your body remains unaffected.
Sample Rotation Diet Plan Menu
  • 1ounce cereal with 8 ounces skimmed milk
  •  Include citrus fruits during first 3 days
  • 1cup yogurt, with 1tsp wheat germ along with half banana
  • Zero calorie green salad with vegetables like broccoli, carrot, beans, brinjals
  • ½ cup rice with broiled or grilled fish
Rotation Diet Schedule for Men
  • 1200 calories per day for first 3 days
  • 1500 calories per day for next 4 days
  • 1800 calories per day for next 7 days
During Vacation Week
  • 1800 calories per day for first 3 days
  • 2000 calories per day for next 4 days
Rotation Diet Schedule for Women
  • 600 calories per day for first 3 days
  • 900 calories per day for next 4 days
  • 1200 calories per day for next 7 days
During Vacation Week
  • 1200 calories per day for first 3 days
  • 1500 calories per day for next 4 days

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