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Diet "Roller coaster"/diet of Martin Katan

Characteristic of a diet	Final assessment
Prodolzhitelnost:21 day	3,5 of 5 Feature of a diet "Roller coaster" – change of daily caloric content that allows to avoid adaptation of an organism to a low-calorie diet.
Recommended частота:раз in 6 months
Speed of loss of weight:
Safety:
Variety of products:

The author of a diet "Roller coaster" – the American psychologist Martin Katan. This power supply system he developed in the eighties the XX centuries, and as he itself claims, with its help got rid of 31 kg of excess weight. The diet "Roller coaster" is quite popular and now as it guarantees considerable weight reduction – about 10 kg in 3 weeks.

Diets the statement is assumed as a basis that alternation of daily caloric content as it activates metabolism helps to achieve weight reduction. On "Roller coaster" it is offered to change each three days daily caloric content: 3 days of 600 kcal, 3 days of 900 kcal, 3 days of 1200 kcal, then the cycle are repeated.

Rules of a diet "Roller coaster":

It is strict to observe the daily caloric content of a diet, it is forbidden to interchange the position days;
It is not necessary to exclude from a diet completely fats, even in "hungry" days. It can slow down metabolism, so, reduce weight loss speed;
The diet has to be various. Though the range of products strictly is not limited, you should not gain day norm of calories at the expense of a chocolate or cookies, the menu has to include useful low-calorie products, substances, containing everything necessary for an organism;
In day it is necessary to drink 2 liters of pure still water;
Every day it is necessary to spend not less than an hour in the fresh air;
Duration of a dream should not be less than 8 hours.

Weight will quicker leave, and the diet will be easier transferred if to accompany it with physical exercises. However you should not exhaust an organism with power trainings, it is better to choose yoga, Pilates, walking and driving the bicycle.

Upon termination of a diet it is recommended to adhere within two weeks to a diet with the daily caloric content of 1200-1500 kcal, it will help to fix a habit to eat less caloriely, than to a diet, and will prevent return of the dumped kilograms.

Диета «Американские горки»/Диета Мартина Катана: правила питания

Advantages

In 21 days of "Roller coaster" it is possible to get rid of 8-10 kg, and sometimes and more – the more there was an initial weight, the plumb will become more essential.

The diet "Roller coaster" does not assume refusal of the majority of products that allows to make a diet various, it can be adapted easily under any food preferences.

Shortcomings and contraindications

Martin Katan's diet has low caloric content, is much lower the minimum, established nutritionists for weight reduction (1200 kcal). Because of the insufficient caloric content and nutritional value of the menu deterioration in overall health is quite often noted: weakness, bystry fatigue, headaches, drowsiness or opposite, difficulties with backfilling, irritability. It increases risk of failure.

The American diet is contraindicated at any diseases of an acute or chronic form, to pregnant women and the feeding women, teenagers, the elderly and weakened people.

What products are resolved?

Fast meat, bird and fish;
Seafood;
Dairy and lactic products of low fat content;
Vegetables;
Unsweetened grades of fruit and berry;
Kashi on water;
Vegetable oil for seasoning of salads.

What products are prohibited?

Fat, acute, smoked, salty products and confectionery.

Useful tips

Council 1: Hunger between meals is recommended to be satisfied, drinking a cup of hot water.

Council 2: If sharp restriction of daily caloric content causes serious deterioration in health, it is possible to pass to softer option of a diet: 3 days of 1200 kcal, 3 days of 1400 kcal, 3 days of 1600 kcal.

Whether you know that:

People who got used to have breakfast regularly have obesity much less often.

Top-5 main reasons of obesity

Obesity is called by a disease of 21 centuries, for the last 100 years by the number of the people suffering from excess body weight, considerably increased...

First breakfast	200 g of cottage cheese.
Second breakfast	1 orange or handful of berries.
Lunch	200 g of vegetable soup with a handful of bran.
Lunch	Steam omelet from 4 ovalbumins with greens.
Dinner	100 g of boiled fish.

First breakfast	100 g of porridge with 1 grated apple.
Second breakfast	100 g of cottage cheese, 150 g of cabbage salad, piece of black bread.
Lunch	100 g of boiled chicken or fish, 200 g of salad from fresh vegetables.
Lunch	200 ml of kefir, handful of bran.
Dinner	100 g of boiled shrimps.

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