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ROTATION DIET AND GUIDELINES TO MAKE SUCCESSFUL TRANSITION TO MAINTENANCE: INCREASING FOOD INTAKE SLOWLY

If you increase food intake too quickly, you will probably increase both calories and sodium. Assuming that you have just completed the twenty-one days of the Rotation Diet, do not increase your food intake to more than 1200 calories for each of the next three days if you are a woman, and 1800 calories a day if you are a man.

To make the transition to maintenance as easy as possible, we suggest that women in the Vanderbilt Weight Management Program use the 1200-calorie menus of Week 2 of the Rotation Diet, and men the 1800-calorie menus.

If you want to be absolutely sure you will not gain weight, use the Week 2 menus for a whole week. When our participants use the Week 2 menus for a full week, they usually lose about two more pounds. You may do this, too, if you like, since it gives some insurance against water retention when you add more calories next week. The two additional pounds that you lose in the fourth week after beginning the Rotation Diet will be ALL fat loss.

After women have been on the 1200-calorie menus for at least three days (or a week, if you prefer), they should increase to 1500 calories. Stick with 1500 calories for three days, using the 1500-calorie menus that I have laid out for men, if you wish to make it easy for yourself.

With daily brisk activity of at least forty-five minutes, women should be able to reach a daily intake of around 1800 calories sometime during the fifth week after beginning the Rotation Diet. Use my 1800-calorie menus as guides. You can, if you like, consider this week your "vacation from dieting" and start all over again next week. But I always took at least a month off between rotations and you may be happier and more successful if you do the same. It gives you practice in maintenance and keeps motivation at peak levels.

After spending three to seven days on 1800 calories, men also go up by 300-calorie increments, first to 2100 calories for three days, then to 2400 calories.

Thus, no matter what your sex, you see that you must think in terms of 300-calorie increments until you determine where your weight will stabilize with your new level of physical activity. Since we are all different, it must necessarily be a testing process.

For those of you who don't wish to follow my menus, and for men going up to 2100 and 2400 calories, to be on the safe side I would suggest adding only extra servings of fruits, vegetables, and lean meat, fowl, or fish to meet the 300-calorie increases. You can build your own menus using my recipes, since these recipes will give you the calorie contents for each serving. In general, note the following:

Half-cup servings of all vegetables except free vegetables will contain around 25 calories.

The average-size piece of fruit will run around 60 calories, with small fruits (such as a plum) containing around 40 calories and large fruits (a large apple) containing about 80 calories.

You can consider lean meats, fish, and fowl to contain about 55 calories per ounce, and you will not be far from correct. But watch out for the fat! Fatty meats can run over 100 calories per ounce.

What about the "goodies": desserts, candy, alcohol?

If you choose to include dessert, snack foods, or alcohol, rather than the fruits, vegetables, and lean meat, fish, or fowl that are preferable when you first increase calories, you should add only one serving of such foods on any given day, until you determine just how such increases affect your weight. Since no one can predict exactly what will happen until it's tried, it's up to you to find out for yourself. If your weight goes up on just one serving, you can be absolutely certain that it is due to water retention. It is impossible to gain a pound of fat on one serving of any dessert or one glass of wine! (You may gain more than a pound of water if you get into salty snacks, however. But again, it is not a gain in fat weight.)

If you use all of the other guidelines, you should not gain a single pound during your transition to maintenance. If you gain any weight at all, you will stabilize at a point very close to your lowest weight. Then, if you eliminate, for just one day, all of the dessert foods, alcohol, and salty snacks that put you at the high point in your water balance, that increase in water weight will drop off just as quickly as it was gained. Working in this way you can find out how susceptible you are to water retention from desserts, alcoholic beverages, and salt, and you can be certain that as you add or eliminate them from your diet you are simply playing with a pound or two of water weight.

Are there some foods that affect your metabolic rate, so that eating them can elevate that rate and help you stay thin?

Yes, there is a way that the food you eat affects your total metabolic needs and it is very important for you to understand how it works so you can put the principles to work in order to help you maintain your losses in the future.

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