Rotation diet meal planner

rotation diet plan

Rotation Diet is designed In 1986 by the obesity expert Katahn. He designed a regimen that involved the rotation of a daily caloric intake that alternates with foods with which to achieve the greatest possible weight loss. With Rotation Diet you must follow a strict routine for three weeks and the next one is possible to eat all the favorite food without restrictions.


3 day rotation diet

Rotation diet principle

The Rotation Diet reduces the overall caloric intake without causing the body to go into a “starvation mode,” which leads to weight gain when eating normally again.

The plan recommends a rotation of diets of different levels of calories, which creates a deficiency of calories sufficient to produce a significant loss of weight, without causing the body to decrease its metabolic rate.


How it work?

This diet suggests two rotation cycles, each followed by an unrestricted period of one to four weeks.

The idea is that very low calorie diets cause a reduction in the metabolic ratio, which causes a rebound when the diet is left and eaten normally.

To preserve essential functions, the body decreases its metabolic rate at which calories are burned while at rest.

The Rotation Diet advocates different levels of calories for men and women, and recommends a very low diet for three days, followed by a lower calorie restriction for four days and then a week of light restriction.

Women are allowed:

600 calories per day for 3 days

900 calories per day for 4 days

1200 calories per day for 7 days

Men are allowed:

1200 calories per day for 3 days

1500 calories per day for 4 days

1800 calories per day for 7 days

This level of restriction may cause more hunger than most are willing to tolerate.


Food during the rotation diet

During the first three weeks you should avoid foods that contain carbohydrates, especially during the first three or four days of the diet. From the fourth day, a small amount of limited carbohydrates can be introduced and then they can be said again by goodbye for the next three or four days.


Allowed vegetables and fruits

Allowed vegetables are asparagus, celery, cucumbers, chicory, lettuce, spinach, watercress and zucchini.

The diet suggests “safe” fruits as refreshments; These include oranges, apples, berries, grapefruit, melon, peaches and pineapple.

It also recommends normal portions, based on the food pyramid, and there is no specific restriction on caffeine and alcohol.


katahn rotation diet menu

For breakfast you can have some cereals with a little skim milk and during the first three days you can include a citrus juice. At lunch time you should take a yogurt with a small spoonful of wheat germ and half a banana. At dinner time you should have a green salad with broccoli, green beans, aubergines, carrots, etc. and a little rice along with a fish fillet grilled, grilled or roasted.


Examples of first four days

Day 1

During day 1, enjoy bran, millet, rice, corn or wheat germ for breakfast, with a garnish of fruits such as grapefruit grapefruit juice, lemons, melons, watermelons, grapes, including juice ‘grapes and raisins, dates or kiwi fruit. Students can enjoy chamomile coffee and tea. Eat vegetables and nuts for lunch. Artichokes, endive, escarole, mushrooms, zucchini except squash, broccoli, cabbage, kale, cabbage, radish, turnip and watercress are allowed. Cashews, sunflower seeds, pumpkin seeds and coconut are also allowed. For dinner, try one of the following products: meat, pork, lamb, venison, rabbit, bass, catfish, cod or shellfish, but absolutely no live poultry, including eggs. Finally, sweeteners, condiments and oils, use rice syrup, date sugar, yeast, tartar cream, horseradish, pepper, poppy seeds, sunflower oil, wheat germ oil, canola oil or coconut olive oil.

Day 2

During the second day, enjoy bananas, apricots, cherries, peaches, plums, plums, pears or papaya for breakfast, with a side of healthy fats such as avocado, peanuts, such as peanut butter, almonds or walnuts. nuts with a cup of sarsaparilla tea. Eat vegetables and beans for lunch. Eggs, beets, asparagus, leeks, onions, green beans, carrots, sweet potatoes and turnips are allowed. Students are authorized to all legumes, such as black, kidney, navy and soybeans and lentils. For dinner eat sole, halibut, herring, sardines, shad, whitefish, sardines or poultry, including eggs, but absolutely no meat. Finally, sweeteners, condiments and oils, use beet sugar, honey, carob, chives, garlic, oregano, sage, anise, caraway, coriander, dill, fennel seeds, red pepper, white pepper, oil of avocado, peanut oil or soybean oil.

Day 3

During the third day, enjoy barley, corn including cornmeal,  oats, rye, spelled, wild rice for breakfast with a garnish of fruits like mangoes, lemons, oranges, including orange juice, tangerines, raisins, watermelon, blueberries, cranberries, including cranberry juice, or figs with a cup of comfrey tea, black tea, green tea or Pekoe tea. Eat vegetables and nuts for lunch. Lettuce, pumpkin, cucumbers, zucchini, Brussels sprouts, cauliflower, mustard greens and chicory are allowed. Brazil nuts, macadamia nuts and pistachios are also allowed. For dinner, eat meat including beef, goat, lamb, dolphin fish, tuna, mackerel, salmon, trout or caviar, but absolutely no poultry. Finally, sweeteners, condiments and oils, use brown sugar, corn syrup, molasses, malt, rosemary, mustard seeds, cloves, cocoa powder, butter, safflower oil, corn oil, oil, oil olive or linseed oil.

Day 4

During the fourth day, enjoy the quinoa or buckwheat for breakfast with a garnish of fruits such as bananas, blackberries, strawberries, raspberries, peaches, apples in the apple or pineapple juice in pineapple juice, a cup of tea rose hips , mint tea, mint tea or tomato juice. Nuts, pine nuts, sesame seeds and tahini are also allowed. Eat vegetables and beans for lunch. Spinach, chard, onion, celery, okra, green pepper, pepper, potatoes, tomatoes, potatoes and alfalfa sprouts are allowed. These beans are also allowed chickpeas, beans, mung beans and peas. For dinner they eat sea trout, snapper, swordfish, pike, yellow perch, black sea bass, turkey, eggs or chickens, but absolutely no meat. Finally, sweeteners, condiments and oils, use pure maple syrup, ginger, cinnamon, bay leaf, basil, marjoram, thyme, nutmeg, parsley, paprika, chili powder, black pepper, vanilla and sesame oil.

simple rotation diet,

Paleo rotation diet

The rotation diet is a not a plan. It is very valuable method that can be applied to your Paleo eating plan. In a Rotation diet, you can get a variety in your diet by consciously rotating certain foods.


Rotation diet app

It is a famous app and you can find it easily in itunes site for apple phones. It develops and manage your rotation diet in fast and easy way. It’s the best way to plan and organize your multi-day menu around various food sensitivities. Put your energy into living, instead of on your diet.


Advantages of this diet

When calorie intake is restricted for three or four weeks in a continuous manner, weight loss is required as the metabolism slows down after three weeks to adapt to the changes that this diet introduces. During the rest week you can consume all the favorite dishes without having to prohibit any of them completely.



It can be difficult to live with only 600 calories for the first three days so it is essential to consult with the doctor before starting this diet and advise whether it is advisable or not to follow it according to the needs of each person.

Another disadvantage is that when you return to normal caloric intake, sometimes you eat too much, which leads to a completely reverse effect, that is, to an increase in weight, so you should not fall into the temptation to take favorite foods in large quantities in any case.



This diet is extremely low in calories and should only be attempted with medical supervision.

The Rotation Diet will allow a significant loss of weight, but it will also lead to hunger and serious dehydration, so it is very likely that people will abandon the program.

The rotation aspect of this diet seems to be a ruse, but those who can tolerate this level of calorie restriction will lose a significant amount of weight in a short period.

However, whether or not you ultimately maintain weight loss, it is most likely due to what you ingest after returning to your way of eating rather than the diet.

A psychologist and obesity expert devised this program, and its strength lies not in the recommended diet, but in the many suggestions that are given for the management of behavior in relation to food and appetite.


Read also: keys to a successful diet

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