Conference rocks::weight_control

    I've been on many diets in my life (loosing 30 lbs. or so at a time)
    on "fad" diets and I've ALWAYS gained back more! 
    
    Not to be repetitious, but Weight Watchers has a balanced, HEALTHY,
    program---it is a slower weight loss; but it really works and many
    who've reached goal have stayed there!
    
    I haven't finished loosing all my weight yet, but with the class
    support, etc. I'm going to continue all the way to goal (75 lbs.
    more to go---lost 13 already)                    
    
    Being an "experienced" dieter I knew, for myself anyway, that I
    HAD TO BE IN THE RIGHT FRAME OF MIND TO LOOSE WEIGHT.  Starting
    a diet when I really DIDN'T want to loose weight was a waste of
    time.  
    
    But this time I feel a lot stronger and am more committed to stick
    with it.
    
    Good Luck to all at becoming HAPPIER and HEALTHIER!!!
    
              - SANDY
    

    I have found that the Rotation Diet has worked extremely well for
    me.  I have been following it since the end of January, using the
    pattern of three weeks "on" (i.e., one rotation) and one week "off."
    I am very careful to make sure I'm eating a balanced and nutritious
    diet, however, and I take a vitamin/calcium supplement as well.
    
    I don't regard it as a fad diet at all.  Rather, I see it as an
    eating program that promotes a maximum amount of weight loss in
    a short time span, which is important to those of us who have a
    lot of weight to lose.
    
    The Rotation Diet offers more than just a "diet."  The author, Martin
    Katahn, stresses exercise--something equivalent to an hour a day
    walking--as well as calorie reduction in losing weight.  And he
    provides a couple of chapters that explain how to maintain your
    weight loss.  
    
    I have never done so well in a weight-reduction program in my life,
    nor stuck with anything so long.  I think the varying calorie counts
    keep me from becoming bored or too hungry.  
    
    Give it a try.  But be sure to read the whole book to reap the benefit
    of Katahn's experience and advice; after all, he *is* a psychologist.
    Nothing could be simpler.
    
    --Kirby

    I have to agree with Kirby on all points!
    
    I currently am in Day 5 of week #1 and have yet to be hungry. Boredum
    is snuffed out by the changes every couple of days.
    
    The book is my "Bible" as I read it over and over again. The key
    to this diet is the metabolic rate. In many diets once you cut
    down on your intake the body starts to slow down it's metabolism
    to hold on to what it has...thus you need far less food to maintain
    your body weight....but Kahan gets you to INCREASE your metabolic
    rate so that you eventually will establish a lower body weight (let's
    say for example you go from 200 lbs to 175 lbs or a loss of 12%
    of body weight) but not significantly lower your caloric intake
    by the same percentage because your body burns more calories per
    24 hour period due to the increase in metabolism.
    
    Not really a fad diet....close to Weight Watchers except that you
    get that break every three weeks to teach you weight maintenance.
    
    Mike

    Does anyone have full details of the book, I'd like to try and get
    hold of it here.  I started with the diet about 1 month ago after
    reading an article about it in a magazine, and lost 6lbs in the
    first 2 weeks.   In week 3 I wasn't able to stick to it because
    of personal problems, but lost another 4 lbs anyway, I am now back
    at work and trying to get back to normal, I'm going to watch my
    diet then start the rotation again on Sunday, as I find that easier
    to manage from a shopping point of view.
    
    I don't think its a "FAD" it sound really sensible to me
    
    Good luck
    
    Jenni

    I'm a little tardy with my progress report on this diet.
    
    After 7 days I found myself down about 10 pounds and not feeling
    bad at all. I followed the menus in the book 100% with the help
    of my wife...who continues on the WW diet.
    
    I noticed I was eating a lot more fruit than I normally do and boy
    was I taking in the water...to the tune of almost a gallon a day.
    It wasn't so bad...about a 16 oz. glass in the morning, ice tea
    (no sugar) at 10, then another 16 oz. at lunch, another ice tea
    at 2, and then between 16 and 24 oz at supper and all of a sudden
    I found I had consumed around 80 oz.
    
    I never drank any diet sodas although I had one (allowable) light
    beer because I stayed within the calorie range.
    
    The menus are not boring...something new all the time...chicken,
    fish, flank steak, pork chops, tuna, fruits, veggies...all nutritious
    stuff.
    
    Unfortunately I had to go to a family get together and splurged
    a little...but drank a lot of water. Sure I gained a little back
    but a day or two back on the plan and that stuff came right off.
    
    I doubt that I'll lose another 10 pounds after week #2 but I'm
    certainly looking to lose around 5-7.
    
    I'll try to get the basic diet guidelines in here as soon as I have
    time.
    
    Mike

    I'm a newcomer to this conference who has decided that 225 was most
    definitely as overweight as I wanted to be. I'd taken the Rotation
    Diet out of the library a few months ago, and put the principles of it
    into effect about 3 weeks ago (just started the actual diet this week -
    am currently on day 4). By just following Katahn's general guidelines,
    I substituted my evening snacks of potato chips & whatever w/ fruit,
    and began going for noontime walks here at MRO. In the 3 weeks, I was
    down to 215. Now at the 4th day I'm at 210. Goal for the end of the
    1st rotation is 200 or (hopefully) lower, which I haven't seen in 
    over a year. I'm shooting for 175-180 which I haven't seen in 10 years.

    I definitely DO NOT regard this as a fad diet. For those who aren't
    familiar w/ it, the basic principles are as mentioned in a previous
    note by Mike, 3 week periods of dieting w/ increased exercise (walking).
    For men, its 3 days at 1200 calories, 4 days at 1500, followed by a
    week at 1800, then repeat the 1200/1500 for the 3rd week. Then STOP
    dieting for however long you'd like. By the end of week 3 you should be
    walking briskly for 45 minutes a day. The exercise is what keeps the
    weight off (will let you know when I get there). For women, its 
    600/900/1200 calorie increments. When you feel hungry, you have a
    "safe" fruit (apple, orange, tangerine, peach, grapefruit, & a few
    others that I can't recall off hand).

    So far, so good. The meals are excellent (at least for the men, my wife
    is also on the diet w/ me & we're using the separate diet plans rather
    than having the man follow the woman's diet & increase portions. She's
    pretty hungry and complaining that her meals are getting monotonous -
    lots of chicken the first week, but she's gonna try the alternate
    menus which give more variety). She's lost 4 lbs. in 4 days.

    I have to agree w/ Mike about the book being my Bible. There is something
    about the way that Martin Katahn writes that just gets me motivated. I
    don't regard him as just another quack trying to make a buck off a diet
    book. For those who are interested, the hardcover is available at Bradlees
    for $16, I found the paperback at Caldor for $4.50. Will post progress
    reports in the progress note next week. I'm off for my walk.

    -Dom

    Figured I'd post a progress report here after my 1st 3-week rotation
    on this diet. Total loss over the 3 weeks was 15 lbs. Dropped from
    215 to 200. I am absolutely sold on this diet. The weight loss, as you
    can see was dramatic which kept up my motivation to make it thru the
    entire 3 weeks without cheating (which I can honestly say I didn't
    cheat). I was not the least bit hungry on this diet, although it was
    tough going from week 2 (1800 calories) to week 3 (back to 1200 calories),
    but my "safe" fruit helped me on that 1st day of week 3. I'm also up
    to 45 minutes of walking a day which is the key to this diet.

    This week is my maintenance week - no dieting this week, although I'm
    continuing to watch what I eat. But its nice not to have to measure
    quantities. Will probably go back on it next week for another 3 week
    rotation and hopefully another 10-15 lb loss. Needless to say, I am
    extremely happy with the results. My total loss over the past 6 weeks
    has been 25 lbs.

					    -Dom

    Congratulations on an impressive loss!  Please keep us posted.
    
    
    Paul

    All year long I've been losing, gaining, losing, gaining. What I
    lacked was 'commitment' and sensible guidelines. I purchased the
    paperback of the rotation diet, studied it thoroughly and have started
    following Martin Katahn's guidelines. They adapt well to my lifestyle
    and the book itself is very encouraging. The hardest thing for me
    so far is to incorporate the water...I'm not used to drinking so
    much water. < 8-8 oz glasses per day> However, the 45 minute walk
    with my dog in the evenings feels GREAT. At this point I only walk
    at 3 MPH, but hope to work up to 4 MPH very soon. Yesterday was
    my day One and I weighed in at 218. After 24 hours I had dropped
    two pounds when I weighed in this morning at 216.
    
    Katahn points out that by incorporating the diet and the excersise
    program, that for every 20 pounds of fat you lose, you will gain
    about 2 to 3 pounds of muscle. I haven't had _real_ muscels for
    years dah-lings! ;-) This could well be a first! ;-)  ;-)
    
    I'll keep you posted...and I plan to be more active in this conference.
    This time I have made the "commitment" necessary to becoming the
    size I *really* want to be!
    
                                          -sunny-

    re: -1
    
    Funny you should ask.... ;-)
    
    Actually, she is overweight and before we started our walks I picked
    up this ungainly monster, >>who was not all that *happy* to be picked
    up ;-)>> and popped onto the scales. I subtracted my weight from
    our combined weight and she weighs in at 88 pounds. >> Big Puppy,
    eh? << I will probably weigh her on a monthly basis, that is unless
    *you'd* like to come to my home and daily weigh 80+ pounds of unhappy
    puppy. ;-)  ;-)  ;-)
                                   -sunny-

    Re: .4
    
    Jenni,
    
    I hope you've found a copy of the book now, but in case you haven't...
    I just found a copy in the bookshop in Union Street (Smelly Alley)
    in Reading.  They've several copies on the right-hand side as you
    walk down, under the heading "Health", price �3.50.
    
    Alison

    If anyone in the UK is interested in this diet, you may like to
    know that they are serialising it in "The Independent" on Tuesdays.
    
    It started this week (19-APR) with a preamble (basically the history
    of the diet).  The diet itself starts next Tuesday (26-APR).  Reading
    about it again has prompted me to start on the diet myself (from
    today).  I'll record my progress in WORDS::PROGRESS.
    
    Ali

    At the beginning of week 2 on this diet, it seems to be working.
    I have lost 6lbs (but have stayed at my present weight (8st = 112lbs)
    
    Most of the food is good too.  I like the recipes in the book. 
    My boyfriend shares the meals, and enjoys them  too, although he
    is not on any diet.  I especially like the fact that the diet includes
    cheese, because if I were deprived of cheese I know I would binge!
    
    My only complaint about week 1... no potatoes at all!!  I'm looking
    forward to my baked potato on day 2 (I think) of week 2.

.15>    I have lost 6lbs (but have stayed at my present weight (8st = 112lbs)

    	How did you lose weight but stay at your present weight?
    
    -mike z

    AAh, Mike,
    
    What I meant was I lost 6lbs, but my weight had not gone down for
    a few days.
    
    Ali

    Have just finished week three on the rotation diet.
                                           
    I found week 2 was too much for me.  There was just too much to eat.
    At the end of week one I had lost three pounds but this went back
    on again with week 2.
    
    So at the end of week 3 I had lost three pounds!  Unfortunately,
    despite being very careful, it all went back on again in three
    days.  So I am back where I started.
                                 
    What did I do to put it back on?  Well I had a couple of glasses
    of wine and a bigger portion of rice one evening.  Next day I
    had some baked beans and a couple of cheese scones.
    
    It doesnt take much to put it on again....
    
    disappointed.

    Did you read the chapter in the book on increasing your calories?
    The author suggests that you only raise calories by 300 a day for
    3-4 days, then another 300, etc. until you're at the calorie level
    at which you want to stay.
    
    Also, he has a special (1 day I think) diet for taking off the
    'week-end binge' in the book.  It works!  
    
    Good luck.
    
    mary
    

    re.19
    
    Mary,
    
    The one day diet to get rid of the weekend binge sounds just what
    I need.  Last weekend it was my birthday, so I ate out, and then
    my (vegetarian) sister came to stay, so I had to abandon the exact
    diet plans for her (the Rotation Diet does not really seem to cater
    for veggies!).
    
    However I have looked for it in my book, and cannot find it, unless
    you are talking about the one day water loss diet.
    
    Do you still have a copy of it?
    
    Ali

    I'll look it up tonight and either enter it or tell you what chapter.
    
    The plan can be modified to be vegetarian.  He also has a few menus
    in their for vegetarians.  You can subsitute beans, rice, pasta,
    or other carbs (potatoes) as long as you keep the calories the same.
    For example, if you are allowed 3 oz chicken (assume 210 calories),
    you can subsitute the same number of carb calories (ie, 1 1/2 cups
    pasta, etc.).  I tried this for awhile and it worked pretty well.
    
    Currently I'm 'resting' from the diet, ie, maintainence.  I've been
    doing that for about a month now and am trying to find the willpower
    to cut the portions and watch the weight go away.  It IS a good
    diet, my problem is also the week-ends!  
    
    Good luck and I'll look it up tonight.
    
    mary
    

    If you have the book, the pages you want to study are 138-147
    (Guidelines for making a successful transition to maintainance).
    
    Point 1	He says the most important guideline is to not increase
    		increase food intake too quickly.  He suggests after
    		the 21 day rotation go to 1200/1800 (woman/man) for
    		3 days, then 1500/2100, etc.
    
    
    Point 2	One-day water loss diet (for those of us who DID increase
    		food intake too quickly!)
    
    			Up to 1 pound extra-lean been, fish or chicken
    
    			Up to 2 cups of low-fat cottage cheese
    
    			Asparagus, broccoli, fresh pineapple or melon
    			and citrus fruits.
    
    		You can use this diet for two days if necessary.  You
    		can also eat all the named fruits and vegetables.  Do
    		NOT follow this diet for more than 2 days.
    
    
    By the way, my boss has completed either her second (or third)
    rotation and has lost 30 pounds already.  It works!
    
    Good luck.
    
    Mary
    

    Re .22
    
    Thanks, Mary,
    
    I'll give it a try next time I binge.
    
    Ali

    Diana,

    Try not to get too discouraged about only a 3 lb loss. I'm assuming
    that you are doing the daily walking (should be up to 45 minutes at
    the end of the 3rd week). And you also should continue walking after
    completing the diet. Take a week or so off, then give it another try.
    My only other guess is that British ounces differ from U.S ounces
    (am I correct in assuming this?). 

    One other suggestion: Stick *exactly* to the diet. I did so for my
    first 2 rotations and found that it worked well (15 lb loss, followed
    by a 10 lb loss). On the 3rd rotation I did a lot of subtituting, and
    only lost 5 lbs. (of course I was also getting closer to goal & the 
    weight was coming off slower).

    On a more personal note, I managed to put back 15 of the 40 lbs I
    originally lost by giving up on the good eating habits I'd developed
    during the diet (attribute it to winter blahs and the like). (At least
    I didn't gain it all back & came to my senses). Well, I'm back on it 
    again & have already dropped 5 lbs in 5 days. So, does it still work? 
    Do I still endorse this diet? You bet. Hopefully, I'll be able to keep it 
    off this time. 
						    -Dom


    (Anybody manage to find the audio tape "Maintaining the Rotation Diet"?)

I wanted to share my experience so far with the Rotation Diet.  Week One was 
great; I wasn't hungry except for day Two, when I ate my "emergency fruit"; an 
apple.  I found that I was learning things about food combining and how much of 
a food/food group I could be eating.  I found the diet to be very different 
from Weight Watchers.  I was on Weight Watchers for only two weeks and found 
that I felt awful.  WW contains too much protein for my comfort.  

SUBSTITUTIONS

I have problems with cow products, although the 1oz of cheese each day is not 
enough to bother me.  Yoghurt does not bother me but cottage cheese bothers me 
very much; in the Substitute Menus of the Rotation Diet, plain yoghurt is put 
in instead of cottage cheese.  Goat Milk is available at the grocer, and since 
it is not lowfat, I use half as much to total the same calorie amount.

I read the part of the book about water retention and the foods recommended for 
being diuretic.  I then realized that quite a few of those diuretic foods are 
on the three-week rotation plan.  My body has been ridding itself of water like 
crazy.  I missed work yesterday with diarrhea and I believe this is a result of 
the way the diet is effecting my body.

I did not implement the exercise routine for the first two weeks (I started 
week Three today...put off starting it for two days because of the diarrhea and 
stomach upset) but I did start it up today.  I lost four pounds in two weeks. I 
consider this to be good, as the other three diets I tried over this past year 
showed much slower results; I'm convinced that things that were happening in my 
life and with my body before I retained 30 extra pounds have a lot to do with 
having screwed up my metabolism.

Moodwise, I have noticed more mental clarity.  I feel more in-control of myself 
and more self-assured.  I believe the diet helps attain a better life balance 
in me.

Keep On Keepin' On
Meredith

I forgot to add; I am a vegetarian.  There is a part of the book which says 
that combining 1/2 cup of beans plus 1/2 cup of rice creates a complete protein 
that is equivalent to 3oz meat.  I found Lentil Pilaf by Near East Foods to be 
quite delicious; it is made of lentils, rice, carrots and spices.  Spices can 
be a real key on the Rotation Diet.

    
    	For the past 5-6 months I've been trying to lose 10 pounds.
     I've been going to the gym 5 days/week, cycling 35 minutes.  I
     cut down (not quite out) chocolate, ice cream, etc. and tried to
     keep the calorie count between 1200-1600.  I lost and gained the
     same 3-4 pounds during that whole time...bummer.
    	I'm happy about getting into the habit of exercising regularly,
     but I'm frustrated about the lack of weightloss & inches.  After
     reading about the Rotation Diet here, I felt that it would be the
     way to finally drop those 10 pounds.  I found the book in the library
     but haven't been able to find it in a store - looked in Caldors,
     Bradlees, Annie's Book Swap, & 2 book stores.  Does anybody know
     where it can be found in the Framingham to Worcester area?  I
     guess I could keep renewing it from the library.
    	Well, anyway I'm on Day 2.  This is the first really strict
     diet that I've been on.  I'm realizing that it's important to
     plan and prepare ahead.  What do you do about all those 1/2
     quantities (1/2 banana, 1/2 cantaloupe, 1/2 grapefruit)?  Does
     a banana keep for 2 days?
    
     Audrey
    
    

     Hi Audrey,

     I hope the Rotation Diet works for you.  I used it last year (like you,
     to get rid of those 10lbs).  It worked very well, although I have been
     bad at maintenance, and binged over the holidays.  I am going back on
     it again at the beginning of next week.  This time I intend to make the
     maintenance work.

     >>                         What do you do about all those 1/2
     >>quantities (1/2 banana, 1/2 cantaloupe, 1/2 grapefruit)?  Does
     >>a banana keep for 2 days?
    
     I dealt with the half quantities by cutting the whole fruit in half, and
     covering the exposed flesh with cling film.  I was surprised at how well
     this works for bananas! (just don't put your half banana in the fridge,
     though; the skin will go black!)
    
     Good luck!

     Ali

I do the same as Ali with the bananas, only I don't put them in the fridge. THe 
top slice is a bit brown so I take it off; below that, it's good.  The 
grapefruit, I stuff in a Ziploc.  There are 3 halves a week and then a melon 
half.  I substitute the final grapefruit half for the melon half, since good 
melon this season in Colorado is hard to find, anyway.

    
    Any regular bookstore should be able to special order the book for you. 
    All they'll need is the title and author, though ISBN will make it a
    little easier.
    
    Beverly
    

    
    Thanks for the advice!  I'm glad today is the last 600 calorie day
    for this week.  I'm feeling a little light-headed and don't have
    a lot of energy.  I am taking advantage of my safe fruit and the
    free vegetables, otherwise I think I'd have a stomach ache from
    the lack of food.  I have lost 3 lbs so far (yeh!) and my skin looks
    and feels better too.  The weekend will be a challenge, but I'm
    prepared for it food-wise.  Spent last night peeling, chopping,
    slicing, shredding and then storing all those free vegetables. 
    I'm feeling pretty committed to making it thru the next 18 days.
    
    Audrey
    

     "The Rotation Diet" by Martin Katahn

     Publisher: Bantam

     ISBN: 0-553-17353-7

    
    Regarding .31 - I did finally find the book & made it thru two weeks
    of the diet.  I lost 4 lbs on the diet (138 to 134) and have kept
    it off since January.  Last week I decided it was time to get off
    the plateau, so I'm on day 3 and have lost 3 lbs.  This time around
    I am taking an appetite suppressant.  I've never tried one before,
    I was surprised that it actually works!  My stomach hasn't growled
    once during these past three days on a 600 calorie diet.  My goal
    for this rotation is to break 130 (128-129 would be nice) & then
    maintain this weight for a month or two.  My long-term goal is
    125 which I hope to achieve before the end of the summer.  
    	I believe that the rotation diet works better for me than being
    on a never-ending 1200 cal/day diet that's supposed to yield a 1-2
    lb loss per week.  For some unknown reason, it doesn't work for
    me and I get really frustrated.  And when I get frustrated, oh no,
    watch out - fridge attack!!!
    	Hope to make it thru the 21 days this time.
    
    Audrey
      
    

      I picked up a copy of the Rotation Diet Cook Book which has come
      out here (the UK).

      I would recommend it for anyone who is using the diet, especially
      if you are on it for more than one rotation, or, like me, using
      the women's plan (fish, chicken, fish, chicken....).  In particular
      there are several vegetarian recipies in the book, and the advice
      on substitutions is more comprehensive (and easier to find).

      The range of "free vegetables" is larger too.

      Given with each recipe is an estimation of the time it takes to make
      the dish, plus information about calories, fat, etc.. in the dish.
      In fact it's a useful book for anyone who is watching their weight.

      Enjoy!

      Ali

    Just curious.  I've just spent my lunch-hour reading through the
    replies to this note.  As an observer, I can't help but notice that
    the original folks who started this note have 'dissapeared'.  My
    question is to those who have/had started this diet and then faded
    into the background.  What happened?  Please answer as I'm seriously
    considering this diet but don't want to end in failure after the
    1st rotation.
    
    Vivian

    Hello Vivian,

    I've used this diet on and off several times, and as far as I have
    ever been able to stick to a diet for more than two weeks, this one
    has been a good one to follow.

    If you follow it to the letter, it is a very well-balanced diet, and
    I did not find myself getting bored.  I did lose weight fast, too, and
    the reason I did not keep it off is that I went straight back into my
    bad old ways (at the moment I'm not on a particular diet, just trying to
    learn good eating habits to fall back into when I next diet and stop
    dieting!).

    The diet does give very sensible advice about exercise, and about eating
    for life, as opposed to just to lose weight, so I think it is a good
    program.

    A couple of drawbacks I suppose: for women it can be rather boring - fish,
    chicken, fish, chicken, fish! (does this apply to you?  I'm not sure if
    Vivian is the male or female spelling...), and the suggestions for
    vegetarians are not very imaginative.  However if you buy the Rotation Diet
    Recipe book which is out in paperback now, that does make things easier for
    both women and vegetarians.

    Good luck!

    Ali

    Thanks for the info.  FYI, Vivian is the female spelling (at least
    thats what my mother told me).
    
    
    Cheers, Viv

    
    I've tried the diet twice - both times I didn't make it past the second
    week, but I think I should add that I usually don't get through one week 
    of a strict diet.  I felt hungry alot of the time on the diet and I
    think the thought of reducing the caloric intake from 1200 calories in
    week 2 to 600/800 calories in week 3 did me in both times.  I just
    didn't have the will-power or endurance to last three weeks.
    
    The good news is the 4 lbs that I lost on the diet has stayed off. Now
    I've been bouncing between 129 & 134.  Seems like every time I get to
    129, I sabotage my efforts by sugar/chocolate binging.  What I'm
    currently using as a guide is the Fit or Fat Target diet.  It's a
    long-term eating plan rather than a short-term weightloss plan.  For
    me, I have to learn to eat correctly and take sweets/fats and such in
    moderation.  I want to get off this cycle of being really good and then
    really bad.  
    
    I'm not trying to discourage you Vivian.  The book has some good
    information in it and the diet may suit you.  Best of luck in whatever
    you pursue!
    
    Audrey
    
    

    Audrey;
    
    Could you posssibly give me/us some info regarding the "Fit or Fat
    Diet"?  I fall into the category of individual who constantly needs to
    try different approaches to weight control.  I've yet to try the
    Rotation Diet (lack of committment, as is always the case).  But have
    decided to make a public announcement right this minute.  NOW HEAR
    THIS, after work TODAY, I am stoping by the book store and purchase 
    the rotation diet book.  I WILL let you all know about my progress.
    
    Vivian

    
    The "Fit or Fat Target Diet" emphasizes decreasing the amount of FAT
    in your diet.  It advises you to eat:
    
    		2 servings from the Meat group
                2 servings from the Milk group
                4 servings from the Bread & Cereal group
                4 servings from the Fruit & Vegetable group
    
    Your selections are, of course, low in fat and sugar.  There is a food
    analysis sheet that you fill out daily to determine your food intake
    in regards to empty calories (sugar, fat, & alcohol), nutritious
    calories, fiber, and also the percentage fat consumed.  I did this for
    2 weeks and it was very educational.  There were days where I ate
    less than 1300 calories but my fat % was greater than 25% - other days
    where I ate 2000+ calories and my fat intake was only 7%!  I _really_ 
    like this plan.  I haven't been filling out the sheet, but I still
    try to follow the basic plan and principles.  Over the past month, I
    have noticed a loss in size.  I try to ignore the scale now and instead
    get my body fat percentage tested every 6 months, which the diet also
    recommends.  
           The one thing that the Rotation Diet has in common with the
    Fit or Fat diet is the fat reduction and the 2nd thing (just
    remembered) is the emphasis on exercising.  I still use some of the
    recipes in the Rotation Diet - there were some good ones. 
    	   Best of luck!  Let us know how it goes.
    
    Audrey
    
    

    Hello!!!  Anyone out there??????
    
    Well, I've scanning this file looking for weight loss ideas and this
    one has me interested.  No one has written in here for so long though
    I'm having doubts!!   How'd everyone do?  I noticed you talked about
    walking.  I am getting a Stairclimber soon and I'd like to use that. 
    Do think that would be ok?  Does it have to be walking?  
    
    Please respond!!!
    
    Thanks,
    renee

    Hi Renee,
    
    Stairclimber, or any other exercise would be adequate (including
    walking).  The rotation diet worked for me, but, alas, I didn't
    continue the exercise & menus (maintainence) and the weight has
    slowly returned (but not ALL of it thank goodness!).
    
    So, I would encourage to try it and let us know how your doing
    (give ME some inspiration to get back in it anyway!).  Of all
    the diets, I liked this one the best.  
    
    Remember, eat less fat and walk!
    
    good luck.
    
    mary
    

    It's a while since anyone's added anything to this topic.  But I like
    the sound of this diet so I'm going to give it a try.
    
    The first "rotation" takes 3 weeks, and the numbers suggest that a loss
    of about 5 pounds should be possible in that time.  Today I weigh 170
    pounds exactly: on 4th December I'll add another reply and tell you if
    it worked for me!
    
    Brian