Diet Plans
Basics of Rotation Diet Plan
The Plan Basics
The basic thing is altering your calorie intake in a round-about manner. The calorie counts for men and women are separate. Follow a low calorie diet for three or four weeks and then shuffle the calorie intake in the forth coming weeks. Women should start with 600 cal/day and continue this value for three to four days. After that, the calorie count can be increased to 900 cal/day. This plan can be maintained for one week. In the second week, the calorie count can be increased to 1200. For men, the diet should start with 1200 cal/day for initial three days. It can be increased to 1500 cal/day and 1800 cal, in the second week. The fourth week is always a break period from the stringent diet chart of three consecutive weeks.
Foods To be Eaten During the Plan
You must prepare a chart for yourself regarding the foods you need to consume during this plan. As the first three weeks is a low calorie week, avoid high calorie foods. High fat and high carb fats must be excluded during the first three weeks. For ultimate fat loss, carb rotation diet plan is the most effective way to lose weight. In this plan, you must say a big NO to carbohydrates during the first three or four days. In the fourth day, intake some amount of carbohydrates (limited) and then again bid goodbye to carbohydrates for the next three to four days. This is a very effective way to lose weight by rotating intake of carbohydrates.
This plan is a good method to control allergy towards certain food items. It prevents allergies and also helps you to identify the food that causes allergy in the body. Allergy rotation diet plan includes biologically related foods (e.g. eggs, prawns, beef, shrimp, etc.) on the same day, for two to three days and then waiting for three to four days to observe the result. This way you can know the food causing allergy and control further aggravation due to the particular food type.
For breakfast, you can eat 1 ounce cereal with 8 ounces skimmed milk. You can include citrus fruits during the first three days. In lunch, take 1cup yogurt, with 1tsp wheat germ along with half banana. Plan your dinner with zero calorie green salad, vegetables (broccoli, carrot, beans, eggplant, etc) and half cup rice with broiled or grilled fish.
Advantages
When you restrict your calorie intake for three to four weeks continuously, you are bound to lose weight. It’s a very good scheme for losing weight in a systematic way. The body metabolism slows to adjust to the change of diet after three weeks. The break week is much pleasurable, as you can consume your favorite delicacies without banning them completely.
Disadvantages
Sometimes, it’s very difficult for you, to live on only 600 calories for the first three days, which is almost the level of starvation. This leads to nausea and severe hunger pangs in some females. Although exercise is a part of rotation diet plan, this low calorie conditions fails to meet the body’s daily supplements. When the dieter gets back to normal calorie intake, he sometimes overeats. This leads to a reverse effect, i.e. weight gain.
You should not be tempted to overeat your favorite food during the vacation week, nullifying its effectiveness. Rotation diet plan gives you enough liberty to lose weight in a wonderful way.
Diet Menu Ideas
This diet plan should be started when consumption of same kinds of foods everyday has resulted in a weight loss plateau, and your diet has failed to burn down the extra pounds gained by you. Nutritionists and health experts say that you should alter the total calorie count by reducing it and increasing it every alternate day.
This diet plan is extremely easy to follow and you will get the desired results within a month’s time. The digestive system gets accustomed to similar foods, if you do not alter your menu. If you chalk out a graphical representation of a monotonous diet, you will find a flat line on it. Consuming different types of food creates a metabolic confusion that further helps you to utilize energy more effectively. This ultimately results in weight loss. This way you are ‘shifting’ your calories to achieve the weight loss goals. In order to plan a diet for yourself, you need to check the calorie content of each food, calorie requirement of your body, and how much calorie do you burn each day (metabolism rate). If you are unsure of the shifting diet plan, here is an example of the menu, which will help you decide:
Day 1
Day 1 starts with setting up a calorie baseline for yourself. The maximum amount of calorie permitted is 2000. So, on the first day you have the liberty to consume food that will sum up to 2000 calories, which is required by your body. You can include the following list of items on day 1.
- Boiled eggs
- Milk
- Cereals
- Brown rice
- Assorted vegetables
- Strawberries
- Nuts
- Dried fruits
- Bananas
Day 2
On this day, you will follow the plan where you can add extra 300 calories to the standard value. So your gross calorie intake is up-shifted to 2300. You can achieve the extra value by adding protein rich foods to your diet along with complex carbohydrates. Stay away from junk food. Rather opt for the healthy food to increase your calorie requirements.
- Scrambled eggs
- Tuna salad
- Protein shakes
- Fruit juices
- Roasted beef
- Low fat cheese
- Whole wheat pasta
Day 3
On day three, you need to subtract 500 calories from the standard value. This way you direct your body to consume less food, thereby altering your metabolic rate. Now your calorie intake goes down to 1500. This phase is extremely important and you have to rely on natural sources of proteins to fulfill the requirement.
- Egg white
- Boiled chicken
- Citrus fruits
- Vegetable soups
- Fish fillet
- Tofu
- Skim milk
- Soy beans
Day 4
On day four, you once again go back to the basic calorie line, i.e., 2000 calories. Day 4 completes one cycle of the plan. The extra calorie will come from saturated fatty acids and proteins. So the following items should be consumed during the last day of this diet plan.
- Oatmeal
- Legumes
- Turkey
- Milk shakes
- Nuts
- Sea fish
- Banana
- Raspberries
Follow this plan for a month to get the desired results. Also, it is good practice to note down the foods and the number of calories you are consuming, so that it’s easier for you to remember and calculate.
Fruit Diets for Weight Loss
As the name suggests, you must have concluded that in this diet, one is expected to include only fruits during the day. However, following are the popular 3 types of plans that include consumption of different food items along with fruits to lose weight.
Fruit Detox Diet Plan
A detox diet is meant for internal cleansing of the body, which also aids in weight loss. The fruit detox diet also helps in making the skin smooth and supple. The foods that you can consume while on this diet are all fresh fruits, juices, raw vegetables, and fresh fish. One is also encouraged to have nuts and seeds (unsalted) in this detox diet plan. You can have a single fruit whenever you are hungry and also for breakfast, lunch, and dinner. This diet can last for 7-10 days.
Fruit Flush Diet Plan
The fruit flush diet was created by Jay Robb. This fruit diet plan, which lasts for 3 days, is also a detox diet and helps in weight loss. On the first day of the diet, the person is supposed to have protein shakes with protein powder (without sugar). On the remaining days, one can have fresh fruits every 2 hours or whenever hungry. This is to be accompanied by a meal containing lean proteins (turkey, chicken, fish) and raw fresh vegetables (preferably, green leafy). Along with this, sufficient amounts of water should also be consumed for a proper detox.
Grapefruit Diet Plan
The grapefruit diet lasts for 12 days. This is a low-calorie and low carbohydrate diet plan which aids in weight loss through the medium of a healthy diet. When on this diet, a person is expected to consume grapefruit raw and in juice form as it is believed to aid in quick fat burning. At the same time, one can also have a vegetable salad, egg, bacon, meat, fish, coffee, and tea during the day. When organizing the grapefruit diet meal plan, one should take care not to consume more than 1,000 calories daily.
Apart from these popular plans, there are several other simpler plans like the all-fruit diet where one should have only fresh fruits for breakfast and meals during the day. This diet can be continued for more than a week. But then, it is a fad diet as one should exclude all other foods and simply have fruits. On the other hand, the vegetable and fruit diet is also a version of the fruit diet, where a person can include raw or boiled vegetables, vegetable juices and salads in the daily meals.
Although it is a healthy diet plan, it cannot be continued for a longer period as it is a fad diet. The diet lacks in carbohydrates and fats which are essential for gaining energy and hence, people are not recommended to follow this diet for long. You should consult the doctor before going for it.
Lacto Ovo Vegetarian Diet; Everything You Need To Know
A Lacto ovo vegetarian diet includes vegetables, dairy products, and eggs while refraining from other animal food products. It is...
Does the McDougall Diet Really Work?
According to Dr. McDougall, it is the diet that controls your destiny and not the ‘genes’. This Buzzle article reveals...
Is Zen Monk Diet Plan Good For Healthy Lifestyle?
The Zen monk diet is a spiritual one, where it practices strict dietary rules that include only vegetarian-based eats. Learn...
-
Vegetarian Diet6 years ago
Lacto Ovo Vegetarian Diet; Everything You Need To Know
-
Diet Plans9 years agoFree Diets that Work Fast for Women
-
Diet Plans9 years ago
Fruit Diet Plan
-
Healthy Eating9 years agoHow to Grow Sprouts
-
Paleo Approved Foods9 years agoYummy Paleo Approved Foods!
-
Healthy Eating9 years agoBenefits of a Healthy Diet
-
Diet Plans9 years agoCalorie Shifting Diet
-
Healthy Eating9 years agoHealthy Diet Snacks