Rotation diet: general instructions for women
The Rotation Diet does not lead to a reduction in your metabolic rate. I mean by this that you will need just as many calories to maintain yourself at a lower weight after you finish the diet and follow my instructions for maintenance as you did before you began the diet. Unlike other quick-weight-loss diets, the Rotation Diet does not make it easier for you to get fat all over again, after you stop dieting.
Women follow a rotation plan during Week 1 that includes approximately 600 calories a day for three days, followed by 900 calories a day for the next four days. In Week 2, you eat approximately 1200 calories a day for the entire week. In Week 3, you repeat the 600/900-calorie rotation. You can repeat the menus of Week 1 during Week 3.
It is very important for women to follow the Week 2 menus, which call for an increase in food intake to around 1200 calories. If you do not, you may reduce your metabolic rate. In addition, the increase feels like a feast and does wonders for your motivation. After what feels like a week of hardly being on a diet, you will be eager to get back on the 600/900-calorie rotation once again for another quick weight loss. Your weight loss in Week 2 will, of course, be less than in Weeks 1 and 3, but the increase in calories helps prevent regaining weight after you finish your diet. This protection is worth the temporary slowdown.