Diet "Roller Coaster" (Martin Catan Diet) - Menu, Reviews, Results, Tips

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2024-01-15 19:51

Roller Coaster Diet (Martin Catan Diet)

The author of the roller coaster diet is American psychologist Martin Catan. He developed this nutrition system in the 80s of the twentieth century and, as he himself claims, with its help got rid of 31 kg of excess weight. The roller coaster diet is quite popular nowadays, as it guarantees a significant weight loss - about 10 kg in three weeks.

The diet is based on the statement that alternating daily calories helps to achieve weight loss, as this activates metabolism. On the "roller coaster" it is proposed to constantly change the daily calorie content: three days - 600 kcal, three days - 900 kcal, three days - 1200 kcal, then the cycle repeats.

Roller Coaster Diet Rules:

1. Strictly observe the daily calorie intake. It is forbidden to change days in places.
2. Fats should not be completely excluded from the diet, even on "hungry" days. This can slow down your metabolism, and therefore reduce your rate of weight loss.
3. The diet should be varied. Although the range of foods is not strictly limited, you should not gain your daily calorie intake from chocolate or cookies. The menu should include healthy, low-calorie foods that contain all the substances the body needs.
4. Drink 2 liters of clean non-carbonated water a day.
5. Spend at least an hour in the fresh air every day.
6. Sleep should not be less than eight hours.

Weight will go away faster, and the diet itself will be easier to tolerate if it is accompanied by exercise. However, you should not exhaust the body with strength training; it is better to choose yoga, Pilates, walking or cycling.

At the end of the diet, it is recommended to adhere to a diet with a daily calorie content of 1200-1500 kcal for two weeks, this will help to consolidate the habit of eating less calories than before the diet, and will prevent the return of lost pounds.

The Advantages of the Roller Coaster Diet

For 21 days of "roller coaster" you can get rid of 8-10 kg, and sometimes more - the more significant the initial weight, the more significant the plumb line will become.

The diet of the "roller coaster" diet is varied, involves the rejection of a few foods, it is easy to adapt to any food preferences.

Disadvantages and contraindications of the roller coaster diet

Martin Catana's diet has a low calorie content, significantly lower than the minimum established by nutritionists for weight loss (1200 kcal). Due to the insufficient nutritional value of the menu, a deterioration in general well-being is often noted: weakness, fatigue, headaches, drowsiness or, on the contrary, difficulty falling asleep, irritability. This increases the risk of breakdown.

The roller coaster diet is contraindicated for people with any acute or chronic illness, adolescents, elderly and debilitated people, pregnant and lactating women.

What foods are allowed?

• Lean meat, poultry and fish.
• Seafood.
• Low fat dairy and lactic acid products.
• Vegetables.
• Unsweetened fruits and berries.
• Porridge on the water.
• Vegetable oil for salad dressing.

What foods are prohibited?

Fatty, spicy, smoked, salty foods and confectionery.

Roller Coaster Diet Menu

An example of a one-day menu for 600 kcal:

First breakfast 200 g of cottage cheese. Lunch An orange or a handful of berries. Dinner 200 g of vegetable soup with a handful of bran. Lunch Steam omelet of 4 egg whites with herbs. Dinner 100 g of boiled fish.

An example of a one-day menu for 900 kcal:

First breakfast 100 g oatmeal with grated apple. Lunch 100 g of cottage cheese, 150 g of cabbage salad, a slice of black bread. Dinner 100 g of boiled chicken or fish, 200 g of fresh vegetable salad. Lunch 200 ml of kefir, a handful of bran. Dinner 100 g of boiled shrimp.

Approximate one-day menu for 1200 kcal:

First breakfast 200 g of buckwheat porridge with 1 tbsp. l. vegetable oil. Lunch Kefir or yogurt. Dinner Baked potato, 200 g of boiled chicken breast, fresh vegetable salad. Lunch 2 oranges, or 2 apples, or a banana. Dinner 100 g of cottage cheese or boiled fish, 150 g of stewed vegetables.

Useful Tips

Tip 1. Hunger between meals is recommended to drown out by drinking a cup of hot water.

Advice 2. If a sharp restriction of daily calorie intake causes a serious deterioration in well-being, you can switch to a milder diet option: three days - 1200 kcal, three days - 1400 kcal, three days - 1600 kcal.

Diet characteristic	final grade
Duration: 21 days	3.5 out of 5 The peculiarity of the "Roller coaster" diet is a change in daily calorie content, which avoids adaptation of the body to a low-calorie diet.
Recommended frequency: every 6 months
Weight loss rate:
Safety:
Variety of products:

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