Diet Roller coaster: description, menu, recipes

Do you want to quickly lose excess weight? The roller coaster diet gives amazing results: up to minus 15 kilograms in three weeks! Get a list of allowed foods, menu options and get your weight back!

• Reviews from those who have lost weight

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/09/2020

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The roller coaster ride is an unforgettable experience, fear and delight at the same time. The diet of the same name looks no less exciting for the body. Easy to use, original and effective, at the same time, a system that is categorically not recommended by doctors. Based on constantly fluctuating calories, it puts the body into a state of stress, but in the blink of an eye it gets rid of extra pounds. Is the rollercoaster diet worthy of attention and why has it been at the peak of popularity for many years?

General rules

The presented diet is a tough, but very effective way to lose excess weight. Depending on your lifestyle and metabolism, you can get rid of 5-10 kg in 3 months of limited nutrition.
The diet does not necessarily require giving up your favorite foods; it is enough to reduce the amount of food you eat. The author of the diet is American psychologist Martin Katan, who proposed his own nutritional system that can accelerate even the slowest metabolism . The recommendations for those losing weight were the results of the psychologist himself - during the testing process, Martin Katan was able to lose 35 kg. A limited nutrition system allows you to avoid the well-known “plateau” stage, when weight stops changing and despair sets in. Initially, the diet was called “rotation”, but it was the “Roller Coaster” that took root in the Russian-speaking segment.

The essence of nutrition is based on the fact that the body is given a kind of shake-up, which does not give a signal for the accumulation of reserves in unnecessary places. The most important rule is to adhere to daily caloric intake and recommended timing. Replacing days with different daily caloric content, as well as alternating them, is unacceptable. In this case, the result will be disastrous.

results

Mostly “roller coaster” allows you to get rid of 3-10 excess kg. The number of kg lost in a particular case is determined by the initial weight and duration of the diet. The most difficult are the first 3 days. Often there is severe hunger with dizziness. But the developer of the diet considers it acceptable these days to eat apples, cucumbers, and low-fat kefir. It is also possible to temporarily reduce physical activity, then, after stopping the diet, restore its level so that the achieved effect is consolidated.

Photos before and after the diet

Authorized Products

The presented diet has a fairly diverse menu, which allows you to prepare very tasty dishes. All permitted products are subject to one restriction - they must have a minimum calorie content. From drinks you can drink any tea (herbal, green, black), coffee. You can make compote from dried fruits. Fermented milk products must be strictly low-fat or with a minimum percentage of fat. This applies to milk, cottage cheese, kefir and natural yogurt.

During the diet, you can even eat bread: whole grain or rye. Among porridges, it is better to give preference to cereal porridges cooked in water. Meat should also be lean, with turkey, beef and chicken being a priority. Seafood consumption is allowed in moderation. You can use berries, fruits and vegetables as snacks.

Table of permitted products

Fully or partially limited products

Not only fats, but also high-calorie foods are prohibited. All fast food and baked goods are prohibited. Alcohol-containing and carbonated drinks are not suitable for the diet. Fatty meats are prohibited: lamb and pork. You should not eat fatty fish. It is unacceptable to use nuts as snacks. A variety of marinades, pickles, smoked meats, canned goods and semi-finished products are prohibited.

Table of prohibited products

Example menu

Menu for 600 kcal

Menu for 900 kcal

Menu for 1200 kcal

What to remember

• The principle of the method is to force our body to live “under stress”: not to have time to adapt to the changed diet, thereby not slowing down the metabolism.
• Nutrition follows a 600/900/1200 diet and requires careful calorie control.
• Food can be either from the sample menu or at your discretion - products can be replaced with others. The main thing is not to deviate from the norm for the energy value of food.

That's all for today. I’ll be glad to hear your opinion in the comments and don’t forget to subscribe to my blog updates.

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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.

Menu from 4 to 7 days

For the next four days, it is planned to create a diet consisting of 900 calories. More attention should be paid to breakfast and lunch, but dinner can be made light, consisting of fruits, vegetables or fermented milk drinks.

Sample menu from days 4 to 7:

• breakfast – 1 green apple (50 kcal), 3 rice cakes (100 kcal) and a pack of low-fat cottage cheese (200 kcal);
• lunch – 200 g of borscht (70 kcal), 100 g of buckwheat porridge steamed with boiling water (90 kcal), 200 g of steamed pike perch (200 kcal);
• dinner - 100 g of seaweed salad, boiled egg, crab sticks, onions and butter (130 kcal), 100 g of zucchini pancakes (80 kcal), a glass of low-fat kefir (80 kcal).

These four days are easier to bear than the first three. If you wish, you can make main meals less caloric, for example, remove one of the dishes to eat it as one of the snacks - this will make it easier for the body to tolerate the diet. If a little time passes between meals, the digestive system will have time to digest everything without stress.

Contraindications

• period of exacerbation of any chronic diseases;
• pathology of the urinary tract, digestive system;
• heart disease;
• the presence of psycho-emotional overload;
• period of pregnancy and lactation ;
• hard physical labor.

At first glance, the list seems quite small, but it is important to understand that in the presence of any chronic diseases, the “Roller Coaster” diet can be extremely stressful for the body and worsen the condition of the person losing weight. It is highly recommended to undergo a medical examination before starting a strict diet.

Drawing conclusions

So, you can try your luck on the “Roller Coaster,” especially if you suffer from significant excess weight. You just need to prepare yourself psychologically in advance for the fact that it will not be easy. It is also recommended to speak with a qualified doctor and draw up a sample menu. A good result requires some sacrifices, but it's worth it! And if you do not have the contraindications listed above, then go ahead - there are only 3 weeks left to a slim figure!

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Advantages and disadvantages

Let's sit on the swing

And consider all the pros and cons

Difficulties and disadvantages

• Firstly, of course, these are contraindications.

Since this is in any case a food restriction, it would not hurt to consult a doctor. The method is contraindicated for all people with chronic diseases, kidney disease, gastrointestinal tract, heart disease, as well as pregnant women and nursing mothers.

• Secondly, you need to constantly count calories.

And also the advantages

• Availability of products used
• Weight loss up to 5.5 kg or more
• Stimulation of metabolism, normalization of eating behavior

Important Terms

• as a snack during the day, you can eat up to 400 grams of fruits or vegetables with a high water content: apples, pears, watermelons, cucumbers, this rule will help avoid feelings of hunger and reduce the risk of breakdown;
• lean foods should predominate in the diet;
• try to eat healthy, exclude carbonated drinks, all baked goods;
• Every day you need to drink about 2 liters of water throughout the day;
• ready-made sauces and ketchups must be completely excluded during the diet;
• salt should be replaced with herbs; if complete refusal is impossible, reduce consumption to ¼ teaspoon;
• foods cannot be baked with oil or fried;
• Vegetable oil must be present in the diet: either in its pure form or in salads (2 teaspoons, without heat treatment), it is better to give preference to flaxseed or olive oil;
• coffee and tea without cream can be consumed in unlimited quantities;
• The last meal should be no later than 6 pm;
• If the diet turns out to be ineffective, it can be repeated after 3 months.

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!

Adviсe

• Before starting a diet, it is recommended to purchase a kitchen scale, this will help in calculating the calorie content of foods by weight. Self-discipline plays a crucial role in dieting.
• The first 3 days will be the most difficult. This must be taken into account so as not to break. Use vegetables and fruits that are high in water and low in carbohydrates as snacks when you feel hungry. Try to eat small portions every 3-4 hours.
• With a low fat content in the diet, the condition of the nail plates, hair and skin sharply worsens. This can be compensated for by taking special vitamin complexes and using cosmetics with oils for daily care.
• It is not recommended to go to the gym while dieting. Simple walking, yoga or Pilates classes, and cycling will be more effective and safer for the body. Intense training exhausts an already weakened body. Try not to use the elevator and, if possible, walk the extra stop instead of taking the bus.
• If you still couldn’t refuse to attend a festive feast, then the advice here is simple - instead of a piece of chop or cake, eat fruits or vegetables.

Benefits and harms

In addition to losing extra pounds, the author promises additional benefits, such as stimulating metabolic processes and regulating eating behavior.

However, you must be aware that nutrition according to such a program is not a joke and can cause serious harm in case of any, even minor diseases, when the body needs to be nourished and strengthened, and not take away energy. Therefore, this technique falls into the category of diets that cannot be prescribed independently without consulting a doctor.

Comments from nutritionists

Nutritionists agree that 1200 kcal per day for a woman is very little. A sharp restriction of daily caloric intake can lead to hormonal changes in a woman’s body (including menstrual irregularities), fatigue and loss of strength may appear. It is recommended to consult with your doctor before starting a diet, so as not to cause irreparable harm to your health.

In young girls (under 25 years of age), metabolism is accelerated, and such experiments can take place without any consequences. It is known that professional models live for several years on a diet that is limited to 1000-1500 kcal per day. However, it is important to remember that every body is different.

You can resort to such a strict diet as a “Roller Coaster” when excess weight has been gained very quickly and in large quantities. In some cases, such diets are prescribed for medical reasons, when extra pounds interfere with a planned surgical operation or pose a health threat. Losing dozens of extra pounds gained over the years using this method is very dangerous and uncomfortable, so be sure to consult with doctors and nutritionists before switching to a limited diet.

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

Diet Roller Coaster: Reviews and Results

The presented diet is particularly popular. On the Internet you can find various reviews about Martin Catan's roller coaster diet: the weight really goes away and, if certain rules are followed, it does not return for a long period of time. The diet is not fast and allows you to form healthy eating habits. An undeniable advantage, according to those losing weight, is the absence of the “plateau” effect, which spoils the final results of almost all long-term diets. Many describe that fat on the Martin Catan diet is well removed from the stomach and hips, especially if you remove high-carbohydrate foods from the diet.

Advice from those who have already lost weight: you don’t need to waste time counting calories before each meal preparation; it’s better to spend a couple of hours in advance, calculating the amount of food in detail. A kitchen scale is a must. One of the inconveniences is the feeling of hunger. It can be reduced by rational distribution of foods and drinking enough water.

Diet rules

“Roller coaster” is a diet that should be followed for at least 3 weeks, and everyone is free to determine the maximum duration for themselves. This is determined by the desired result.

So the diet prescribes nutrition for the first 3 days to the level of 600 Kcal daily. The normal calorie level for the next 4 days should be considered 900 Kcal. Then you should stick to a caloric intake of 1,200 kcal per day for a week. Then again, for 3 days you should not go beyond the ceiling of 600 Kcal in terms of calorie content, and for the next 4 days - beyond the limit of 900 Kcal.

It is possible to use any products to create a menu. The composition of the diet determines work capacity and mood. For this reason, some people, trying to stretch out the consumption of a chocolate bar, which contains 600 kcal, for the whole day, are faced with failure in following the diet, since they simply cannot cope with hunger.

Therefore, you should provide yourself with fiber that gives a long-lasting feeling of fullness. This substance is contained in grain bread, crispbread, vegetables, and fruits.

The first 3 days of following this diet will be the most “hungry”, but for this very reason they are the most useful. Indeed, during these days the body begins to “play rollercoasters”. He himself will decide for you that you will always have such nutrition, and will prepare to reduce calorie expenditure and store reserve fats.

Adaptation to a diet with a higher calorie content occurs over the next 4 days. The result is a week. Next, the satiety of the diet increases slightly and the body gets another week to get used to it.

In the 3rd week everything will happen again: 3 days of being hungry, 4 days of being a little more filling. If you want to continue to be on a diet, the 4th week will be the most satisfying (2nd week), while on the 5th week the diet of the 1st week will be repeated again, etc. You should alternate until the desired weight loss is achieved.

This diet does not provide a specific menu; it is better to extremely reduce the proportion of fat. The body stores these substances too easily and quickly; for this reason, the effectiveness of the diet may decrease.

Many note the sustainability of the effect achieved as a result of this diet. Weight is lost slowly and comfortably. The body will not have time to consistently switch to any specific food intake regimen included in the diet. Thanks to this, although some stress is provided to him, shock is still excluded. This is similar to the situation when, for example, a person suddenly goes on a radical diet, while before and after it he consumes sweet and fatty foods in maximum quantities.