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The diet that consumed Nashville.


"Women will average a loss of approximately two-thirds of a pound a day for 21 days. Heavier women will lose as much as a pound a day. Men may lose even more.

"If you have a tendency to retain water, as many overweight persons do, you may lose as much as two, or even three, pounds a day during the first three days.

"Many individuals lose two to three inches around the waist and buttocks in just three days. And in three weeks or less, you can be one or two dress or pants sizes smaller."

Who has the nerve to make such statements? His name is Dr. Martin Katahn, Ph.D., the director of the Vanderbit Weight Management Program in Nashville, Tennessee.

Katahn looks nothing like a man who used to be overweight. At 57 he is slim and wiry; he exercises regularly, and his pulse rate "hovers right around 120/80."

Twenty years ago, however, Katahn was 75 pounds overweight and hypertensive. "I had to lie down on a couch for an hour in order to bring my blood pressure down to 140/90," he says. "I certainly know the effort involved in lugging around an extra 75 pounds of fat."

Recollections of his "butterball" days go back even further. He was, he confesses, "one of those fat kids who had no memory of ever being thin." Instead, he vividly recalls "not being able to run fast enough to keep up with my playmates. . .and becoming so fat by the age of four or five that I couldn't even bend over in my snowsuit to make snowballs."

By the time he was 12, Katahn's weight problem and genetic predisposition had given him varicose veins and attacks of thrombophlebitis that put him in bed every few years for as long as a month. No doctor could provide a successful treatment: "I had to discover it for myself at the age of 50," he says.

Katahn tried several reducing diets, but he always regained the weight. Then, while playing table tennis in 1963, in the Vanderbilt University psychology department, he suffered a heart attack and realized he would have to reduce his weight if he wanted to go on living. And he did. He developed a new method for taking off weight quickly enough to provide motivation, yet allowing some "forbidden" foods.

In his book The Rotation Diet, just published by Norton, Katahn outlines the specific methods that allow overweight people to lose up to a pound a day and "never get it back." The diet recently gained nationwide attention after the city of Nashville, Tennessee, adopted it and set a goal of losing one million pounds of fat. Wendy's, a fast-food hamburger chain, is also promoting the diet in 35,000 restaurants across the country.

"When you use the Rotation Diet, you alternate your calorie intake over a three-week period, in order to achieve a dramatic, quick weight loss," Katahn says. "Women use a mixed diet consisting of a wide variety of foods, rotating from 600, to 900, and then to 1,200 calories a day. Men rotate from 1,200, to 1,500, to 1,800 calories a day.

"When you stop dieting," he says, "weight loss has been so easy and so successful that, if you have more wieght to lose, you will want to continue. But it is very important to the success of the Rotation Diet that you take at least a brief vacation from it." You can return to the diet in a week, or even in a month--it's up to you--and begin "rotating" for another 10-, 15-, or 20-pound weight loss.

Your motivation will never be greater. Katahn points out: "How many times have you had to force yourself to stop dieting in order to ensure success? With other diets, you soon begin to feel so deprived, and weight loss becomes so frustratingly slow, that you end up quitting in disgust.

"Not so with the Rotation Diet," Katahn says. "You will be itching to get going once again. The rotation is the key to your success. "Even if you have up to 75 pounds to lose, the Rotation Diet is the surest way to get that weight off easily and quickly, and keep it off."

Katahn's daughter Terri provided the following Rotation Diet recipes. Because using salt will impede weight loss, use none at all in food preparation, or add only the smallest amount, to taste.

Yellow Squash with Dill (Makes 4 servings) 4-6 yellow summer squash 1 medium onion 1 tablespoon margarine Salt, pepper, and dill weed to taste Cut large summer squash in half; leave small ones whole. Steam over oht water until tende. Meanwhile, saute onion in margarine and seasonings until translucent. Put cooked squash in bowl, top with onion, and serve. Contains approximately 46 calories per serving.

Sweet Pepper Lamb (Makes 8 servings) 2 1/2 pounds lean lamb meat (shoulder o leg roast) 2 cups low-salt beef or vegetable bouillon 2 large cloves garlic, minced or crushed 1/8 cup dried parsley 2 teaspoons rosemary 1 teaspoon sage Salt and black pepper to taste 2 whole fresh red peppers, cored and seeded, cut into strips Preheat oven to 350 [deg.] F. Trim visible fat from lamb, and place lamb in roasting pan. Pour bouillon over lamb and add spices. Arrange strips of red pepper on top of lamb. Cover and bake for 1 hour, 15 minutes. Contains approximately 191 calories per serving.

Baked Fish in Spring Herbs (Makes 4 servings) 1 tablespoon vegetable oil or margarine 1 pound fish fillets (sole or flounder works best) 1 lemon 1 teaspoon each dried parsley, chives, and rosemary Melt margarine and pour into shallow baking dish. Arrange fillets in dish. Cut lemon in half, and squeeze about 1 tablespoon juice from one-half of lemon over the fillets. Sprinkle with herbs. Slice remaining lemon into thin slices, and arrange on top of fillets.

Bake at 500 [deg.]F. for 12-15 minutes or until fillets flake easily with fork. Each four-ounce serving contains about 115 calories.

Mustard Seed Dressing (Makes 12 servings) Blend together: 1/4 cup olive oil 1/4 cup vinegar 1/4 cup water 2 large cloves garlic, crushed 1 teaspoon whole mustard seed 1 teaspoon thyme leaves 1/2 teaspoon oregano 1/2 teaspoon basil 1/4 teaspoon dill weed Salt and fresh-ground black pepper to taste Dash soy sauce (optional) Contains approximately 40 claories per serving.

Royal Indian Salmon (Makes 4 servings) 4 salmon steaks, 1 inch thick 1/4 cup chicken or vegetable bouillon 2 tablespoons lemon juice 1/2 teaspoon crushed fennel seeds 1/4 teaspoon cumin 1/4 teaspoon ground coriander Dash of salt and fresh-ground black pepper Place steaks in shallow glass pan. Pour bouillon and lemon juice over steaks. Add seasonings. Marinate, covered, in refrigerator for at Least 2 hours; turn steaks occasionally. To cook, place steaks on foil-covered broiling pan. Spoon 2 teaspoons marinade on top of each steak. Place under broiler for 6-8 minutes, or until slightly brown on edges. Turn steaks over, spoon on remaining marinade, and broil for additional 6-8 minutes. A 6-ounce serving contains approximately 330 calories. Note: This dish has a delicate flavor--not too spicy or hot in the way many people expect Indian cooking to be.

Crab Quiche with Crumb Topping (Makes 2, serves 8) 2 packages frozen crab meat 2 cups skim milk 2 cups grated Cheddar cheese 6 eggs 2 teaspoons dried parsley 1/4 teaspoon pepper 1/4 teaspoon marjoram 1/4 teaspoon garlic powder 1/4 teaspoon nutmeg 2 cups Pepperidge Farm seasoned bread crumbs 1/2 tablespoon margarine Layer crab in bottoms of two empty pie pans. Combine all other ingredients except bread crumbs and margarine, and put half of mixture into each pie pan. Bake at 350 [deg.]F. for 30 minutes. Top each quiche with 1 cup bread crumbs and dot each with 1/4 tablespoon margarine. Bake 15 minutes more. Cut into slices and serve. Contains approximately 333 calories per serving.

Raspberry (or Peach) Kuchen (Makes 12 servings) This variation of the blueberry kuchen uses half-and-half instead of sour cream and is decidedly different in taste. 16 pieces zwieback 1 teaspoon cinnamon 1 quart raspberries (or any other berry or fruit. Try substituting 6 sliced peaches instead.) 3/4 cup brown sugar 2 eggs 1 cup half-and-half Crush zwieback and pour into bottom of 9x9" square pan. Sprinkle with half the cinnamon; layer fruit on top. Top with brown sugar and remaining cinnamon; bake 10 minutes in 400 [deg.]F. oven. Beat eggs and half-and-half together. After the 10 minutes are up, pour dairy mixture on top of fruit and bake at 350 [deg.]F. for 40-45 minutes more. Contains approximately 110 calories per serving.

Spinach Dip (Makes 60 1-Tablespoon servings) 1 package frozen spinach, thawed and drained 1 cup plain, low-fat yogurt 1 cup cottage cheese 1/4 cup minced fresh parsley 1/2 teaspoon oregano 1/2 teaspoon dill weed 1/2 teaspoon garlic powder, or one clove garlic, crushed 1/2 teaspoon onion powder, or 3 green onions, chopped 1/2 teaspoon lemon juice Salt to taste Dash Tabasco sauce Drain spinach in colander (squeeze moisture out). Combine all ingredients in a bowl and chill several hours. If you prefer a smoother dip, blend yogurt and cottage cheese together in a blender or food processor, then add remaining ingredients. Serve with fresh sliced vegetables: cucumbers, radishes, mushrooms, carrots, and celery. Contains approximately 7 calories per serving.
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Copyright 1986 Gale, Cengage Learning. All rights reserved.

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Title Annotation:includes recipes; The Rotation Diet
Author:Stoddard, Maynard Good
Publication:Saturday Evening Post
Date:Jul 1, 1986
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