Rotation diets follow a simple premise---diet for a while, then take some time off. Such a diet is meant to trick your metabolism and keep your dieting morale high. Your calories are severely restricted during the diet phase, so you need to consult a doctor before trying the rotation diet.
History
The original rotation diet was developed by Martin Katahn, director of the Vanderbuilt University Weight Management Program. Katahn struggled with weight issues for 35 years, dieting but regaining weight. After a heart attack, he cut out sweets, fats and alcohol. He dieted for three weeks, then went back to eating more regularly, then repeated the diet plan. He continued in this vein and did not regain his lost weight. In his book, "The T-Factor Diet," which is an advance over the rotation diet, Katahn says that from a psychological standpoint, it is unwise to restrict food intake for a long time frame. He also says he repeats his diet for quick weight loss whenever he feels the need.
Process
Under the original rotation diet, you eat low-calorie and low-fat foods during the three-week diet phase. For the first three days of dieting, you get to consume 600 daily calories if you are a woman and 1,200 calories if you are a man. On the next four days, you raise your calorie intake to 900 calories if you're a woman and 1,500 calories if you are a man. The following seven days, you get 1,200 daily calories if you are a woman and 1,800 calories if you are a man. The fourth week is your "off" week.
Under newer versions of the diet, you consume about 1,000 calories daily if you are a woman and 1,500 calories daily if you are a man. You also watch your fat intake. You get 20 to 40 g a day if you are a woman and 30 to 60 g a day if you are a man. After dieting for 21 days, you take a week off.
Features
You are required to drink eight 8 oz. glasses of water daily when you follow this diet. You also get to have "free" vegetables that contain so few calories, you can eat as much as you want, including celery, asparagus, watercress, lettuce and cucumber. While dieting, you must avoid artificially sweetened drinks because they can stimulate your cravings for junk foods and sweets.
Potential
Over the three weeks, Katahn says you'll lose 9 to 12 lbs. with the plan. On average, you'll lose 5 lbs. the first week, 2.5 lbs. the second week and 5 lbs. the third week when you follow the plan. If you are a man, you are likely to lose more weight than a woman, according to "Best of Health," by Sheldon Zerden.
With the updated version, outlined in Katahn's book "The T-Factor Diet," the author says it's possible to lose 21 lbs. in the diet phase.
Theories/Speculation
The theory behind this type of diet, sometimes referred to as calorie shifting, is you will prevent your metabolism from adapting to a low-calorie regimen by shifting, or rotating, the amount of calories you take in. Your metabolism is based on more than just calorie intake, however. Your age, gender and muscle mass all play a role, notes Leia Kedem of the American Dietetic Association. However, you may lose weight quickly on this plan because you don't deprive yourself for a long period of time, but do take in fewer calories than you need the majority of the time. Over time, taking in fewer calories than you utilize leads to weight loss, Kedem notes.
Warning
Severely restricting calories can be detrimental to your health, according to the Diet Spotlight website.
Fasting can cause fluctuations in your blood sugar. It also can affect your electrolyte levels. These factors can be especially problematic if you have diabetes or kidney problems, notes registered dietitian Dawn Jackson Blatner, an American Dietetic Association spokeswoman from Chicago and author of "The Flexitarian Diet."
References
- Diet Spotlight: The Rotation Diet Review
- "The T-Factor Diet"; Martin Katahn; 2001
- "Best of Health"; Sheldon Zerden; 2004
- American Dietetic Association: "EatRight"; Calorie Shifting; Leia Kedem; March, 2009; page 7
- Dawn Jackson Blatner; Registered Dietician, American Dietetic Association spokeswoman and author of "The Flexitarian Diet"; Chicago, Illinois
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