Roller coaster diet menu. “Roller Coaster” diet: minus 10-14 kg in 2 weeks (5 menu options)

Those who have followed a diet at least once know very well that the most intense weight loss is observed exclusively in the first days. Later, a person notices that his weight does not change even with the poorest diet, and sometimes it increases. This can be explained quite simply: the body, not receiving the required amount of required substances, switches to “saving mode”, which does not allow it to quickly consume energy. Metabolism slows down, vigor disappears and is replaced by a loss of strength. It is at this stage that many people despair, because they have to give up a lot, but there is no visible result. And this is where the “Roller Coaster” diet comes in handy, reviews of which are mostly positive. Her menu is quite simple, and the results are impressive.

The Roller Coaster Diet

What is the peculiarity of the technique? The creator of the diet is the American Martin Catan, who in the mid-eighties published a book containing a detailed description of this nutritional pattern. The author himself claims that the diet helped him lose 30 kg. For those who plan to try it for themselves, Martin Catan promises results of up to 6-8 kg in 3 weeks.

Why does our diet require drastic changes?

So, Katan, tired of his excess weight, decided to change his diet and approached the problem from a scientific point of view. He is a psychologist by profession, so he knew firsthand how women suffer due to unsuccessful diets. Even if the results were impressive, the weight quickly returns after a while. Therefore, Katan decided to investigate the problem of such blatant injustice.

Martin Catan and his stress-free diet

He managed to find out that every person’s body strives to acquire fat reserves for a “rainy day” or a stressful situation. And each method of losing weight (especially hard) is a strong stress, which disrupts the previous rhythm of life. But if such a state drags on, all systems get used to it, and stress gradually develops into everyday life. You have to survive somehow. As a result, the person gets better again. This especially applies to women, whose bodies are more prone to accumulating strategic reserves (after all, they have yet to be given the gift of life).

Women's tendency to be overweight

When Martin Catan realized all this, he created a completely new approach to nutrition, designed to support the body in good physical condition. It turned out that constant stress is required to burn fat regularly . Moreover, it is exclusively stress that cannot harm mental or physical health. When the calorie intake is sharply reduced, this always initially leads to weight loss, but for the results to be really good, the number of calories consumed must be periodically reduced and then increased again. This way, the body will not have time to get used to the new diet, therefore, weight will not increase.

When Katan tested the technique on himself, he managed to lose more than 30 kg. Since then, the psychologist has managed to publish several books that have helped millions of women lose weight; Moreover, even for men a special diet was developed. And the fact that Katan proved by his own example the effectiveness of the technique makes the diet known as the “Roller Coaster” very popular.

Note! Initially, the technique was called differently - Rotation diet (translated from English - alternating, rotational). But due to the fact that it was confused with a diet for allergy sufferers (their rotation involves regular alternation of foods to prevent the accumulation of allergens) and the BUC sports nutrition scheme (here carbohydrate foods alternate with protein foods), an original name was invented - “Roller Coaster”.

Principles of the Roller Coaster Diet

What do nutritionists think?

My clients often ask: how to lose weight and do it so that the kilograms don’t come back. Very simple! Roller coasters are ideal for this purpose. True, in the first week you will have to say goodbye to the gym, but what could be more pleasant than losing weight at home in a comfortable environment? And the results are truly impressive.

Alina Podlesnaya, fitness trainer

The Katana diet gives me conflicting opinions. Of course, the number on the scale is encouraging, but how will this affect digestion... For patients with gastritis and ulcers, such a diet is strictly contraindicated, and healthy people should not get too carried away with it.

Miroslava Krylova, gastroenterologist

I once lost weight on a roller coaster myself, and it worked. A huge advantage of this type of nutrition is that you can choose your own dishes and products; you just need to study the calorie table or contact me for advice.

Igor Melnik, nutritionist

Key features of the diet attraction

We learned that to lose weight most effectively, you need to alternate the number of calories you eat. Therefore, now we will only tell you what exactly the American psychologist managed to introduce into world practice. Martin Katan stretched the entire course over 21 days, so for those who want to quickly lose a couple of kilograms (as, for example, with a military diet for 3 days), the “slides” are unlikely to be suitable. But people who do not have a passion for sports and healthy lifestyles in general will certainly like them. And it is for them that this original power system is primarily designed. During the entire 3 weeks, a person losing weight must carefully observe the caloric intake of food and not go beyond the key stages of the method.

Counting calories on a diet

In practice, all this will look something like this.

Option #1

1. First stage. Lasts 3 days, daily calorie intake should not exceed 600 kcal.
2. Second phase. Its duration is also 3 days, but the calorie content of the daily diet increases to 900 kcal.
3. Third stage. For the next three days you need to consume 1200 kcal per day. After this, our circle seems to close.
4. Fourth, fifth, sixth stage. For all 9 days, the nutrition plan should be based on the same principle, i.e. every 3 days the daily calorie content should increase (from 600 to 1200 kcal).
5. Seventh, eighth, ninth stage. Another repetition of the first three stages. It turns out that during the entire 21 days the first 3 stages of the course are repeated three times.

Key Stages of the Roller Coaster Diet

It is worth noting that for the first 2 weeks after completing the course, it is advisable to limit your diet (no more than 1200 kcal per day), which will help consolidate the results obtained.

Option No. 2

There is another scheme - it is recommended by those who have experienced gastronomic “slides”. It lies in the fact that for the first 3 days you need to consume no more than 600 kcal per day, for another 4 days the daily calorie content should not exceed 900 kcal. After this, you need to maintain a daily volume of 1200 kcal for another 7 days. The total duration of the diet, again, is 21 days, after which you need to eat for at least 2 more weeks in such a way as to consume no more than 1200 kcal per day. This, according to experts, should strengthen the result.

Quitting the diet

As often happens, after a diet, the body urgently begins to store fats in reserve. "Roller Coaster" is no exception. To prevent the kilograms from returning after losing weight, you should return to your usual diet as slowly as possible. In addition to consolidating the result, the correct exit from the diet will help restore the body.

So, first of all, you need to decide on the daily calorie intake after the program:

• 1300 kcal - this is exactly the energy value of the menu needed daily for two weeks.
• 1800 kcal – third week.

Afterwards, you can return to your normal diet, calculating calorie content taking into account age, gender and individual characteristics of the body.

Since the basic principle of the “Roller Coaster” method involves the rejection of fats, it is with their introduction into the menu that you should be as careful as possible:

• First, butter and dairy products are introduced with a gradual increase in the percentage of fat content.
• Next come vegetable oils and nuts.
• After fatty meat and fish.

Lastly, baked goods, sauces and alcohol are introduced into the menu of those who have left the weight loss system. To prevent lost weight from returning in the future, you should completely avoid unhealthy foods, fast food and sugary carbonated drinks.

Reviews from nutritionists about “Roller Coaster”

Almost all diets that offer only 600 kcal per day are harshly criticized by nutritionists, because if the calorie content is less than 1200 kcal, this can lead to a sharp deterioration in health. Therefore, it is proposed to slightly adjust the described technique so that it gives good results with minimal risk. This scheme also provides for “jumps,” i.e., periodic changes in caloric content, but in a different mode: the first stage is 1200 kcal, the second is 1400 kcal and the third is 1600 kcal. When the cycle is completed, it must be repeated 2 more times to make a total of 21 days.

The first 3 days of the diet will be the most difficult.

If you prefer a less gentle version of the “slides”, be prepared for the fact that the first 3 days will be the most difficult : a sudden reduction in calories consumed can lead to dizziness, insomnia, migraines and general weakness. If we talk about physical activity, which further stimulates the process of losing weight, then when “riding” on a roller coaster, it must be approached extremely responsibly. Intensive loads during this period are extremely difficult due to the insufficient supply of “energy sources”. Therefore, during the diet you need to engage in less active sports (cycling, yoga, etc.).

Note! In this case, there are no foods that are prohibited for consumption - you can eat almost anything, but do not forget to monitor the calorie content. You can even eat a bar of chocolate, thereby meeting your daily calorie requirement, although this does not apply to the chocolate diet.

Nutritionists recommend creating a menu in such a way that calories enter the body “proportionally” and a balanced diet is maintained. It is also advisable to give up sweets, fast food, baked goods and anything fried. You can also give up animal fats and use fatty acids instead. As for vegetable fats, you shouldn’t give them up. Other recommendations: do not combine carbohydrates and proteins in one meal, drink at least 1-1.5 liters of liquid daily to “drown out” the feeling of hunger.

Replacing harmful foods with healthy ones

It will be great if you begin to “accustom” your body to a new regime as you “ride” the “slide.” To begin with, reduce the load along with the calorie intake, and then, increasing it, slowly increase it. For example, at the first stage it is advisable to focus on corn/oat flakes, fruits, herbs and vegetables. At the second stage, the menu can be slightly diversified by adding fruits, cereals, whole grain bread, chicken eggs and lean meat. But the third stage is truly heaven: you can eat almost everything, including dairy products, potatoes, lean fish and meat. But don't forget to limit calories!

Whole grain bread - what is it?

Product Lists

The diet is varied and allows you to cook amazing dishes. The only limitation is that they should all be as low-calorie as possible. And not only fats are prohibited, but also harmful foods that should not be included in a healthy diet.

Allowed:

• drinks: black coffee, tea (black, green, herbal), dried fruit compote;
• dairy products with a minimum percentage of fat content: kefir, milk, cottage cheese, natural yogurt;
• rye and whole grain bread;
• cereals and porridges made from them (preferably cooked in water), bran;
• vegetables;
• fruits, berries;
• eggs;
• lean meat (chicken, beef, turkey);
• seafood.

Prohibited:

• baked goods, white bread, confectionery;
• carbonated drinks, alcohol;
• fatty dairy products;
• fatty meat (pork, lamb);
• fatty fish;
• vegetable and butter;
• nuts;
• semi-finished products, canned food, smoked meats, pickles, marinades;
• fast food.

Arm yourself with calorie tables and nutritional supplements to follow the “Roller Coaster”. Everything low-calorie and with a minimum amount of fat automatically falls into the list of permitted products, everything else is prohibited.

Other Important Diet Tips

Here are some useful tips that will help you when working on your ideal figure. You may know about some of them, but others will be a pleasant discovery.

1. Despite the fact that the “Roller Coaster” is based on maintaining calorie content, give preference to healthy eating, and it is better to avoid carbonated drinks and baked goods altogether.
2. Don't eat after 18:00. Yes, this rule also works here.
3. As snacks, you can eat vegetables and fruits that contain a lot of water - cucumbers, apples, etc. (no more than 400 g for the whole day).
4. There are no restrictions regarding coffee or tea (without cream or sugar).
5. Be sure to consume vegetable oil, both in its pure form (2 teaspoons per day) and in salads. Give preference to flaxseed or olive oil.
6. Drink at least 1-1.5 liters of water daily (more is possible).
7. Avoid eating fried or baked foods with oil.
8. Avoid ready-made sauces and ketchups altogether during the course.
9. Limit the amount of salt (no more than ¼ teaspoon per day), you can replace it with herbs.
10. If you do not get the desired result, you can “ride” the “Roller Coaster” again, but at least after 3 months.

Video – Losing weight with the “Roller Coaster” diet

Menu for 600 kcal. The 600 calorie diet that beat diabetes.

An extreme low-calorie diet developed at the University of Newcastle, UK, also called the 600-calorie diet, has been found to be extremely effective in helping people with type 2 diabetes control their blood glucose levels.

The Newcastle University study examined 11 people with type 2 diabetes who reduced their food intake to 600 calories per day for 8 weeks.

Panorama of Newcastle with the famous "arch".

As with other very low-calorie diets, you should consult your doctor before starting this diet.

What does the Newcastle diet include? The diet was based primarily on:

600 calories, i.e. 75% came from branded nutrition product lines, including nutritional formulas, bars and drinks. I think it could be any other line that would accurately guarantee the intake of 600 calories with a balanced content of dietary fat and minerals.

The remaining 200 calories came from low-starch vegetables.

❗ The diet is called the “600 calorie” diet (strangely, not the “800 calorie” diet) due to the predominant presence of 600 calorie meal replacements in it.

In the 600 calorie diet, the main thing is those 600 calories.

What is the effect of this low-calorie diet on the body?

An extreme low-calorie diet (usually based on formulas, bars and drinks, and non-starchy vegetables) is reported to encourage the body in people with type 2 diabetes to push out fat clogging the pancreas, helping to wake up insulin-producing cells.

Is it possible to talk about curing type 2 diabetes?

The study showed a noticeable improvement in blood sugar levels to the extent that participants appeared to be cured. However, study participants will need to undergo further dietary therapy and exercise to ensure that the results are maintained and to prevent or delay the return of diabetes symptoms.

25% of the diet consists of vegetables.

“We welcome the results of this study because it shows that type 2 diabetes can be reversed. However, this diet is not a simple solution and we strongly recommend that such a radical diet should only be undertaken under medical supervision. Although the number of participants in this study was small, we look forward to future results, particularly to see whether the diabetes reversal is sustained in the long term,” said study team leader Ian Frame.

You may also be interested in my other publications on the topic:

Don't worry, keep your blood sugar under control daily. Remember to visit doctors, endocrinologists and diabetes specialists. Diets are carried out under the supervision of your attending physician! Subscribe to my channel and put it on!

Recommended Roller Coaster Diet Menu

An important advantage of the method is that any food can be included in the diet. In this case, you just need not to eat after 18:00 and not exceed your daily calorie intake.

First stage. Day 1, 2 and 3 (600 kcal)

Breakfast. For breakfast you can eat low-fat cottage cheese (150 g), 2 tbsp. l. oatmeal with milk or one boiled egg (optional).

Menu for the first stage of the “Roller Coaster” diet

Lunch. You are allowed to eat one fruit, any fruit - peach, apple, tangerine, kiwi, etc.

Dinner. You can eat 200 g of vegetable soup (pepper, broccoli, carrots) with a piece of bran bread or a handful of crackers.

Afternoon snack. You are allowed to eat an apple, grated carrot or 4 boiled egg whites with herbs.

Dinner. For dinner you can eat 100 g of stewed chicken or fish + one tomato or cucumber +

What is typical is that you can alternate all these products, change them for others, based on calorie content and similar composition.

Food calorie table

Second phase. Days 4, 5 and 6 (900 kcal)

Breakfast. Now you can eat an omelet with milk (only 1 egg); low-fat cottage cheese (150 g), mixed with kefir, as well as finely chopped fruits and berries; oatmeal with milk (also 150 g).

Menu for the second stage of the “Roller Coaster” diet

Lunch. Dry cracker and 200 ml of juice (any except banana and grape).

Dinner. Vegetable soup (150 g), stewed veal, fish or chicken (100 g), as well as a salad of cucumbers, tomatoes or fresh cabbage (also 100 g).

Afternoon snack. No more than 200 g of yogurt or kefir (necessarily low-fat) is allowed.

Dinner. Stewed chicken, fish, veal (100 g), as well as tomato or cucumber salad +

Third stage. Day 7, 8 and 9 (1200 kcal)

Breakfast. Today for breakfast you can eat an omelet with milk (2 eggs); cottage cheese (200 g), mixed with kefir, as well as berries or fruits; buckwheat, oatmeal (also 200 g) with milk.

Menu for the third stage of the “Roller Coaster” diet

Lunch. All you can have is one apple or a glass of grated carrots.

Dinner. No more than 150 g of chicken soup (you can use fish or veal instead of chicken), 100 g of baked meat and 150 g of cabbage salad (use only olive oil).

Afternoon snack. Berries, fruits (no more than 200 g).

Dinner. You can eat 200 g of cheese casserole with apples and a raw egg, or, alternatively, baked potatoes with vegetable salad. To improve your mood and speed up fat burning, enjoy. You can also just eat a large fruit or vegetable salad.

1200 kcal is the amount contained in 2.5 Snickers bars

During the entire course, you can safely drink coffee and tea (only without sugar!), still mineral water, and herbal infusions. As for physical exercises, we talked about them above.

Note! A lack of fat in the diet can negatively affect the condition of hair, nails and skin, so use cosmetics with oils every day.

Advantages and disadvantages

Advantages:

• persistent weight loss: the lost kilograms do not return after the end of the diet;
• a variety of permitted foods with minimal fat content;
• guaranteed result;
• improvement of metabolism;
• simplicity of the scheme;
• a detailed description of the correct exit from the diet;
• developing healthy eating habits.

Flaws:

• limiting fats in the diet is fraught with problems with hormonal levels, for which their presence is very important;
• deterioration of skin, hair and nails;
• “hungry days” are difficult to endure;
• full physical activity is impossible;
• you need to weigh each portion so as not to exceed your daily calorie intake;
• During the diet, you will have to refuse invitations to celebrations with feasts, because they will pose too great a risk of failure.

Who is the diet contraindicated for?

The weight loss technique described in the article is contraindicated:

• pregnant women;
• mothers who are breastfeeding;
• people suffering from periodic exacerbation of any disease;
• people with chronic kidney, gastrointestinal and heart diseases.

If you do not belong to any of the listed categories, you can safely stock up on precision kitchen scales - “Roller Coaster” will help you find your ideal figure!

Video – Martin Catan Diet

Contraindications

A significant drawback of the “Roller Coaster” weight loss method is its impressive list of contraindications:

• pregnancy;
• lactation;
• age under 18 and after 60 years;
• unstable blood pressure;
• psycho-emotional stress;
• hard physical work;
• any diseases that are chronic or in the acute stage;
• severe pathologies of the liver and kidneys.

To prevent aggravation of health problems and to avoid developing new diseases, you must undergo a medical examination before starting the marathon.

Important! If the person losing weight has a strong immune system, the dietary “attraction” is quite acceptable and should be tolerated easily. If you have problems with your immune system, it is advisable to refuse such a weight loss plan, otherwise your general condition may worsen sharply.

No less unpleasant is a number of side effects that are quite likely if you follow the nutritional system:

• headache and dizziness;
• sleep disorders and insomnia;
• nose bleed;
• nervous overexcitation;
• disorders of the kidneys;
• decreased performance, loss of strength.

If the symptoms look obvious and bother you on a constant basis, you should abandon the “attraction” and immediately consult a specialist.

How to achieve better results?

In order to simplify the preparation of a nutrition plan, we recommend that you select low-calorie foods in advance and make a list so that you end up with, for example, 600 kcal.

You need to make a meal plan in advance

These products can be prepared as a whole or eaten separately. For example, on the first day you can eat 100 g of egg white and 200 g of chicken fillet, potatoes, bell peppers or apples. Very good, I have to agree.

Mute the feeling of hunger, from which you will suffer especially greatly at the first stage, with plenty of water (from 1-1.5 liters per day), and do not forget about proper sleep - you should sleep at least 8 hours a day (this is how metabolic processes will occur with utmost efficiency). Don't neglect your daily walks.

Note! If you are afraid of falling out, don’t worry – Martin Catan has taken care of everything! To outwit your body, have several snacks a day - fresh vegetables containing a lot of fiber and water, as well as watermelon or apples are suitable for this. Typically, such snacks should not be taken into account in the daily diet.

Recipes

Oatmeal cooked with kefir (calorie content 102 kcal per 100 g of dish)

Main ingredients:

• whole grain oatmeal 200 g;
• low-fat kefir 500 ml;
• fruits (any citrus fruit, such as orange) or low-calorie berries (cranberries).

Recipe

• In the evening, pour kefir over the oatmeal, cover and leave overnight at room temperature;
• In the morning, add pieces of fruit or berries.

Cold cucumber soup (only 35 kcal)

Main ingredients:

• fresh cucumbers 200 g;
• unsweetened natural yogurt 200 ml;
• green onions 1 bunch;
• ice 4 cubes.

Recipe:

• Peel the cucumbers, chop and blend in a blender;
• chop the onion coarsely;
• blend all ingredients in a blender until foamy and add ice cubes.

Grilled meat with vegetables (only 140 kcal)

Main ingredients:

• lean beef 250 g;
• cherry tomatoes 150 g;
• zucchini 50 g;
• eggplants 50 g;
• garlic 2 cloves;
• lemon juice concentrated 3 tbsp. spoons;
• parsley 3 sprigs;
• dill 2 sprigs;
• unrefined olive oil 2 teaspoons.

Recipe:

• crush the garlic and mix the resulting mass with lemon juice and olive oil;
• place the meat in the prepared garlic marinade for 2 hours;
• Grill the soaked meat on both sides;
• Also bake eggplant and zucchini cut into slices on the grill;
• Place the meat on the plate first, and vegetables around the edges and on top;
• cut the cherry tomatoes into quarters and carefully place on a plate;
• chop the greens and sprinkle them over the finished dish.

Reviews of “Roller Coaster: Are the Results That Good?”

And real reviews say that the diet is quite easy to tolerate, since, first of all, a person does not have to deny himself everything for too long. However, this does not mean that you can make adjustments to your caloric intake whenever you please.

Zhenya's review of the diet

Angelina's review of the "Roller Coaster" diet

Lyudmila's review of "Roller Coaster"

Experts' opinion

Most nutritionists agree that 1200 kcal/day is the minimum for a healthy adult woman. A decrease in the nutritional value of the daily diet leads to weakness, loss of strength and disruption of hormonal functions, in particular, the menstrual cycle may be disrupted for several months. Therefore, before starting the “Roller Coaster” diet, you need to consult a doctor so as not to harm the body with such severe dietary restrictions.

At a young age (up to 25 years), the metabolism is so active that such experiments can take place without any special consequences. For example, professional models live for years on a diet of 1000–1500 kcal/day, but they quickly become popular due to their age, and often their figure changes dramatically and irrevocably for the worse.

Strict “roller coaster” diets can be used if excess weight was gained quickly and the total body weight at the time of starting the diet is not much higher than normal. Sometimes such diets are prescribed for medical reasons - if weight poses a health threat or weight loss is necessary before surgery. Getting rid of dozens of extra pounds accumulated over the years in this way is very uncomfortable and dangerous, and this should only be done under the supervision of a doctor.

Advantages and disadvantages

If all rules are strictly followed, Martin Catan's nutrition system ensures lasting results. Perhaps the main advantage of the American specialist’s diet can be considered a flexible menu, which allows you to lose weight and improve your health without giving up your usual dishes. As a result of long-term adherence to the program, a person gets used to a balanced diet and, as a rule, does not want to return to junk food. Along with the listed advantages, the Katana technique also has a number of disadvantages. Diet roller coasters cause:

• insomnia;
• headache;
• frequent breakdowns;
• decreased performance;
• mood swings;
• constant hunger.

What is the essence of the diet?

When following the roller coaster diet, you can eat anything as long as you don't exceed your calorie intake limit. The table of energy content in foods indicates that some calories are contained in vegetables, mushrooms, low-fat dairy products, cereals, and fruits. Their consumption will help prevent the negative effects typical of a number of diets (hair loss, brittle nails, etc.).

Meat:

Fish:

Sausages, smoked meats:

Eggs, mayonnaise:

Dairy products:

Pasta:

Potatoes, legumes, cereals:

Fruits, berries:

Vegetables:

Sweets, desserts:

Soft drinks:

Alcoholic drinks: