Rotation Diet Menu

The Rotation Diet was developed by Dr. Martin Katahn in 1987 as an alternative to more traditional diet plans. The concept was to allow for dieters to feel less restricted in what they eat, making the experience less unpleasant. Typically, the diet consists of four-week cycles. During the first week, men start by consuming 1,200 calories the first three days and 1,500 during the next four. In the second week, 1,800 calories are consumed each day, and during the third week, the first week's cycle is repeated. In the fourth week, no diet limitations are in place. For women, each day's calorie restriction is 600 less than for men. For a sample diet plan, please see the resource area below.

Theory

The theory behind the rotation diet is to allow the dieter to consume their favorite foods in unlimited quantities for one week out of every four to avoid monotony and to prevent the abandoning of the diet prematurely. It also attempts to allow the dieter to increase calorie consumption during the dieting period.

Breakfast

Cereal is a major breakfast component of a rotation diet. This includes fortified cereal and hot cereals such as oatmeal, and any milk added should be fat-free. In addition, fruits such as berries, bananas, and grapefruit are permissible, as are whole grain bagels and English muffins. Breakfast meats such as bacon and sausage should not be included.

Lunch

Typical lunch foods include an unlimited amount of vegetables, as well as some cheese and clear soup. Meat can be included during this meal, as long as it is a high-protein, low-fat item such as tuna packed in water, salmon or sardines. Clear soup and fruit are permissible, as well as fruits such as apples or oranges.

Dinner

At dinner, more meat is allowed as the diet progresses, as long as it is not fried. Baked chicken, broiled or cooked fish, and lean cuts of beef are acceptable, as are unlimited salads and vegetables. Grains such as rice and vegetables may also be included. At the latter stages of the cycle, small desserts such as chocolate chip cookies can be consumed.

Off Week

During the fourth week of the cycle, the dieter may indulge in his or her favorite foods without quantity limits. This phase is likely the most attractive feature of the diet since no specific calorie count needs to be followed. However, this can also be a potential drawback since some dieters could have a tendency to overindulge during this period, which could limit the progress made in the previous three weeks. At the conclusion of the fourth week, the cycle is repeated until the weight loss goal is achieved.