For most people, the phrase "roller coaster" is associated with an exciting attraction. Not everyone knows that this is also the name of the popular and one of the most effective diets. For over 20 years, she has been in the twenty most effective.
Martin katana concept
The concept of weight loss, developed by Martin Catan in the 80s of the last century, is based on the principles of continuous variation in the calorie content of a person’s daily diet. In the modern beauty standards, many people are wondering how to lose weight. The Katana diet is based on scientific fact. If you constantly change the diet, the human body simply does not have time to adapt to either a lack of food or its excessive consumption. Thus, being in a constant state of stress, we lose weight. There are several options for nutrition during weight loss according to the concept of Martin. Roller Coaster is a diet whose reviews are highly controversial. Some praise this method of weight loss for its effectiveness, while others note that the system is extremely complex and tiring, so not everyone is able to master it. In any case, the choice is always yours.
Diet principles
Before you start eating in accordance with this diet, it is important to learn its basic principles. So, the first rule of losing weight from Martin Katana is the exclusion of animal fats from the daily diet. Of course, we are not talking about a complete rejection of these components, but only about their exceptional limitation. The second rule, which is indicated by almost all real diets, is the consumption of a certain limited number of calories per day. As for the rest, here you are completely free to choose. Experts advise you to get a special table of calorie content of individual products and ready meals. Such a structured list will help you create a healthy menu for every day and lose weight, minimizing the negative impact on your body. Thanks to the constant jumps in calories, the Roller Coaster diet got its name. The menu is characterized by constant changes from the minimum number of calories to the maximum allowed.
Lose Weight on a Roller Coaster
In the classic version, they sit on the "slides" for three weeks, reinforcing the action of the system with regular physical activity (40-60 minutes daily). In the first three days, it is allowed to consume absolutely any set of products with a total calorie content of 600 kcal. This is considered the most difficult period when a feeling of hunger is present almost constantly. At this time, you should not resort to active physical exercises, wait until the body learns to generate the energy necessary for its life directly from adipose tissue. Many do not withstand the very first period of the Roller Coaster system. A diet, reviews about which can be negative at first, then brings the desired result, and every day eating on the new program is becoming easier. From the 4th to the 7th day, the number of calories allowed for consumption increases, now you can eat 900 kcal foods.
Remember that meat must be lean and fish must be white and not fat in any way. It is completely impossible to leave the body without fats, therefore it is preferable to use them not of animal but of vegetable origin, say, lettuce salad with olive oil. If we talk about dairy products, choose low-fat. A detailed diet is unlikely to be needed here, because the main thing is the number of calories consumed.
The second week pleases with the next increase, now you can eat up to 1200 kcal. Do not forget to limit the amount of fatty foods, exercise actively, walk more often. However, after such relaxation, new stress follows. The allowed amount of calorie content of daily food consumed from 15 to 17 days is again reduced, only a menu of 600 kcal is allowed. Eating is recommended slowly, often in small portions. This will help to cope with the raging appetite. From 18 to 21 weight loss according to the Martin system, the permissible norm is 900 kcal. At the end of the diet, you can gradually return to your usual diet, without fear of returning with such hard lost pounds.
What are the benefits?
Those who have already tried many ways to lose weight, know that the main disadvantage of a low-calorie diet is slow metabolism. Many people are familiar with the situation when at first the kilograms quickly leave, and then the weight seems to stand still and every new 500 grams are given with great difficulty. A completely different thing is the rollercoaster (diet). The reviews confirm that overweight is steadily decreasing and does not return again at the end of the program. It is thanks to this advantage that Martin's concept has gained such popularity. It is very important to remember this, because sometimes we need just fast weight loss, for example, before the upcoming holiday. No one will like it if the weight suddenly “rises” and the desired results cannot be achieved by the due date.
Roller Coaster Diet: Menu
Since the power system from Katana has long won popular love, you can find all kinds of variations on the menu in the media. Many girls, for example, completely fill the daily diet with sweets, while boasting that the weight is losing anyway. However, this attitude to your own body subsequently affects the skin and the gastrointestinal tract. Therefore, it is better to eat a variety of healthy foods. To the eternal question “How to lose weight?” The diet developed by Katan answers as follows:
The first 3 days:
1. Fat-free cottage cheese for breakfast (about 200 g), the second morning meal is extremely useful, here you can afford any non-nutritious fruit or berries (200 g).
2. For lunch, it is preferable to eat something liquid, say, vegetable soup with diet bread.
3. Do not ignore snacks, once a day, after lunch, it is allowed to use four egg whites with greens.
4. For dinner, boiled fish (100 g) is perfect.
Next 3 days:
1. For breakfast, grated apple and oatmeal in water (100 g) are recommended. A little later, you can eat a cabbage salad seasoned with olive oil, and a little cottage cheese.
2. For lunch, you can eat a salad of fresh vegetables and boiled chicken or fish of your choice (100 g)
3. Do not forget to eat a glass of low-fat kefir and bran.
4. The final meal can be varied with shrimp (100 g)
The final 3 days:
1. Start the day with porridge on the water, add a tablespoon of vegetable oil.
2. Extra breakfast - low-fat yogurt and a glass of kefir.
3. Dine on chicken breast with fresh vegetables, one small potato is allowed, always baked in the oven.
4. You can eat fruit in limited quantities.
5. For dinner, vegetable salad and boiled fish (100 g) are great
What to expect and what to remember?
During a 21-day weight loss, you can eat at once, and distribute food for the whole day. It is also noteworthy "Roller coaster" (diet). Reviews, of course, say that it is better and more useful to eat food several times a day, in small portions, this allows you to at least sometimes forget about the feeling of hunger. However, the first option is also valid, and is used mainly by those who simply can not afford 4-5 meals a day due to a busy work schedule. Martin’s system does not include the consumption of fatty foods, but if you can’t resist eating a hamburger, remember that it exceeds 1.5 kg of apples in calories. Won't you regret what you ate in a few hours, when the hunger returns and all the allowed calories are spent? Diet is not recommended for adolescents, as it can have a harmful effect on the still forming organism due to constant stress for the latter.
Contraindications and results
Martin’s technique is not suitable for everyone and has a number of strict contraindications. First of all, one should not adhere to this diet for people suffering from metabolic disorders and various chronic gastrointestinal diseases. Sudden jumps in the amount of food taken cause an excessive secretion of gastric juice, which will not do any good, for example, with gastritis. Of course, pregnant and lactating mothers, too, will not fit the Roller Coaster diet. Results with careful observance of all the rules are not long in coming. On average, you can lose up to 10 kg, but if, in addition to restrictions on food, go in for sports, the final figure may be higher. It is important to note that a noticeable result lasts a long time, the weight does not return again for several days or weeks, as is the case after other weight loss programs. After some time, if desired, you can repeat the course and achieve the perfect figure.
Kremlin diet
No less popular today is the method of weight loss, which consists in observing 7 basic rules:
1. Control the amount of food eaten.
2. Do not overeat.
3. Eat plenty of greens.
4. Drink water continuously.
5. Take multivitamins.
6. Calculate your capabilities wisely. The Kremlin diet, like any other, is not suitable for people with poor health.
7. Be sure to take breaks between cycles.
General recommendations
At first it was extremely difficult to put up with an overpowering feeling of hunger. To dull it, you need to drink plenty of fluids (best of all ordinary water without gas). It is better to refuse salt altogether or replace it with sea salt. It is advisable to spend as much time as possible in the fresh air and sleep at least 8 hours a day.