The Roller Coaster diet, like a ride of the same name, provokes cyclical stressful situations. If a person’s diet is radically changed, after a few days the body, accustomed to a certain norm of daily calories, will not have time to react to the changes that have occurred in the form of an increase or decrease in the number of calories. As a result, losing weight will happen pretty quickly.
Material Content:
Basic Roller Coaster Diet Rules
This food system, developed by American psychologist Martin Catan, is based on the following principles:
- restriction of consumption of animal fats;
- daily observance of the established calorie norm and their regular calculation;
- performing physical exercises.
Dietary "swings" with a certain periodicity change their speed, expressed in kilocalories.
Their number increases in stages through established time periods:
- Three days - a daily indicator - no more than 600 kcal. At the first stage, a feeling of hunger may appear, so it is necessary to reduce physical activity, limiting yourself to daily walks. The body must learn how to generate energy from adipose tissue.
- The next four days, calorie content is not more than 900 kcal per day.
- Then for seven days the daily rate rises to 1200 kcal.
- Then the first seven days are repeated.
With a strong feeling of hunger, you can eat some fruits or vegetables and drink low-fat kefir.
Advantages and disadvantages of a diet
One of the main advantages of the developed system is the absence of stress associated with starvation, and, consequently, discomfort, from which it is easy to become discouraged and abandon the planned changes.
This is an important advantage, because being in a depressed state, losing weight is much more difficult.
The Roller Coaster diet is notable for the variety of permitted foods. Properly compiling your daily diet, you can get a complete set of vitamins and minerals, including a large amount of fiber. Eating is permissible not by the hour, but as necessary.
Due to the normalization of metabolism after losing weight and leaving the diet, weight is not returned.
However, overeating in any case is not worth it.
The benefits of the diet:
- the real result is immediately noticeable;
- metabolism is normalized;
- proper eating behavior is developed;
- there are no "hungry hours";
- you can eat any food, while observing certain standards for calorie content;
- there are no contraindications for healthy people;
- systems can be adhered to for a long time;
- the presence of a sustainable result;
- the rhythm of life does not depend on the moment of eating.
Disadvantages:
- a number of inconveniences associated with the need to count calories and weigh prepared meals every day;
- not everyone is shown a diet with a reduced number of calories;
- doctors do not recommend reducing the daily norm below the border of 1200 kcal, but instead of the ratio of 600-900-1200, you can go to 1200-1400-1600. The main thing is to avoid a sharp difference in calorie values;
- lack of fat often provokes a negative effect on the condition of the hair, skin, nails.
It is difficult to follow a diet at the festive table. However, there are solutions to such situations: replace cakes with fruits, and fried pork with jellied fish.
Allowed and Prohibited Products
The composition of the products and the cooking method according to the presented food system practically does not differ from other methods.
- Low-fat meats, low-fat dairy products, vegetables, unsweetened fruits, vegetable oils, white fish, and cereals should be consumed.
- Limit sweets and flour products.
- Instead of purchased juices, cook freshly squeezed without sugar.
- Due to the use of slowly digestible foods, satiety can be felt for a long time, and the presence of fiber in vegetables stimulates the intestines.
- The proper functioning of the gastrointestinal tract and its cleansing is facilitated by heavy drinking: the norm of daily water consumption is 1.5-2 liters 30 minutes before meals and one hour after eating.
- Tea and coffee should be drunk without sugar.
- Useful are herbal teas, fruit drinks, dried fruit compotes. A large amount of fluid will help satisfy your hunger.
- It is recommended to eat boiled food, you can cook steamed and grilled, refusing fried foods.
The basic rule is that products are selected by calorie content in accordance with the above steps.
Sample menu for 7, 21 days
You can make a menu for 21 days, and even more so for a week, from any products, the main thing is to keep within the set number of calories. But this does not mean that you can eat one chocolate bar all day and get 600 Kcal. You need to intelligently select products and group them. It is better to set the diet, taking into account the second breakfast and afternoon snack, in order to come to a five-time meal and reduce the intervals between sets.
The first stage is three days. Not more than 600 Kcal;
1 day:
- cottage cheese;
- egg whites 2;
- broth, boiled chicken;
- pear 1;
- steam fish (cod), celery;
- kefir.
2 day:
- cheese 5 g;
- cabbage with carrots and olive oil;
- mushroom soup;
- kefir;
- grilled turkey.
3 day:
- oatmeal in milk;
- fish soup;
- yogurt;
- stewed vegetables with chicken;
- kefir, 3 prunes.
The second stage is four days. Norm - 900 Kcal.
1 day:
- granola with jelly;
- cabbage sauerkraut, boiled meat;
- nectarine;
- Boiled potatoes. Canned fish.
2 day:
- fried eggs, freshly squeezed juice;
- 5 walnuts:
- soup with mushrooms and broccoli;
- plums
- rice, beef steam cutlets, cucumber.
3 day:
- Omelet with cheese;
- grated carrots;
- beetroot soup;
- apple or berries;
- seafood 150 g.
4th day:
- cornflakes with milk, kiwi;
- an Apple;
- baked potato;
- seafood;
- cottage cheese casserole.
The third stage is seven days, the norm is 1200 calories.
1 day:
- porridge (buckwheat, oat, rice, millet);
- a pineapple;
- chicken noodles;
- ham, vegetables;
- cabbage rolls lazy, lettuce with tomatoes.
2 day:
- low-fat cottage cheese with berries, toast;
- green cabbage soup, 2 slices of rye bread;
- Apple juice;
- beetroot salad with garlic;
- beef steak.
3 day:
- low-fat cottage cheese with dried fruits;
- cream soup with oyster mushrooms or champignons. Bran bread;
- an Apple;
- grilled chicken breast. Broccoli.
4th day:
- egg, toast with butter;
- Kiwi, hazelnuts - 10 pcs.;
- chicken cutlets, boiled potatoes;
- kefir 1%;
- tuna salad with pine nuts.
5 day:
- oatmeal with raisins;
- vegetable soup. Beef meatballs;
- grapefruit;
- slightly salted herring. Baked potatoes.
6 day:
- porridge (oat, buckwheat, rice, millet);
- grilled fish. A tomato;
- berries;
- potato zrazy with minced chicken, cauliflower.
7 day:
- omelet with tomatoes;
- yogurt;
- borscht. Chicken Salad;
- cabbage cutlets with sour cream, beef stroganoff.
From 15 to 21 days - the final one. It is necessary to repeat the diet of the first and second stages.
The Roller Coaster diet menu can be made using the calorie tables, which show indicators for every 100 grams of the product.
Fruits:
- bananas - 61;
- grapes - 70;
- cherry - 52;
- pear - 55;
- lemons - 41;
- plums - 47.
Vegetables:
- white cabbage - 27;
- cauliflower - 28;
- potatoes - 89;
- onions - 48;
- green onions - 21;
- leaf lettuce - 94;
- carrots - 36;
- cucumbers - 15;
- tomatoes - 18;
- apples - 22.
Milk products:
- milk - 62;
- fat-free cottage cheese - 230;
- cheese - 192.
Meat products:
- beef - 155;
- low-fat pork - 245;
- smoked sausage - 520;
- boiled sausage - 290.
Fish:
- salmon - 190;
- zander - 72;
- herring - 230;
- cod - 65.
Other products:
- sugar - 390;
- honey - 320;
- walnuts - 812;
- champignons - 22;
- eggs - 75;
- butter - 775;
- vegetable oil - 872;
- buckwheat - 329;
- rice - 332;
- rye bread - 201;
- wheat bread - 230.
Way Out of Martin Katan's Diet
The transition to the usual number of calories is carried out according to the proposed scheme:
- After 21 days of the diet and over the next two weeks, you must go to the menu, in which 1200 kcal is consumed every day.
- Then, over one week, gradually increase calorie content to 1800 kcal.
- Next, bring it to 2500 kcal.
- Continue four to five meals a day.
- Drink up to two liters of water.
- It is advisable to engage in feasible physical exercises daily.
Performing all steps ensures consistent weight loss.
What result can be achieved
If you strictly follow the recommendations of Martin Katan, there is the prospect of achieving weight loss in seven days in the range of three to six kilograms, in 18 days - up to ten kilograms.
Contraindications
If there are problems with the gastrointestinal tract, kidneys and liver, it is better to gradually switch to a healthy diet without injuring the body with the stress changes characteristic of this food intake system.
And also the diet is contraindicated in the following cases:
- with any chronic ailments;
- during an exacerbation of diseases, including acute respiratory viral infections;
- during pregnancy and breastfeeding.
The proposed methodology for eating is beyond the scope of a standard diet. This is a whole system of proper nutrition, with which a person is not deprived of the opportunity to enjoy their favorite dishes. The main thing is to remember and constantly adhere to the meal schedule, the principle and time of use of each product.
