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The
Rotation Diet
Theory:
When you use the Rotation Diet,
you alternative your caloric intake over a three-week period in order to
achieve a dramatic, quick weight loss without predisposing yourself to
that frustrating, rebound weight gain that tends to follow the use of
every other low-calorie diet.
Women use a mixed diet consisting of a wide variety of goods and
approximately 600 calories per day for three days, followed by 900
calories per day for four days, and then a week on 1200 calories per day.
You then do the 600/900-calorie rotation once again.
Men use a mixed diet of approximately 1200 calories per day for three
days, followed by 1500 calories per day for four days, followed by a week
on 1800 calories per day. The
1200/1500 rotation is repeated once again.
Then you stop dieting. It is very important that you take at least a brief
vacation from dieting. After a
week’s or a month’s vacation from dieting (it’s up to you) you go on
the Rotation Diet for another 10-, 15-, or 20- pound weight loss
Free
vegetables
Certain foods have so few
calories that you can eat them in unlimited quantities. They include:
asparagus, celery, chicory, Chinese cabbage, cucumber, endive, escarole,
lettuce, parsley, radish, spinach, watercress, zucchini
Safe fruits (if vegetables are
not satisfying, and you feel hungry between meals or are tempted by some
rich dessert). They include
apple, berries, grapefruit, melon, orange, peach, pineapple, tangerine
Allowable
Beverages
You must have eight 8-ounce
glasses of water each day. Use ice water with a piece of lemon or lime if
you find it difficult to drink the required amount, or use seltzer.
Avoid artificially sweetened beverages.
Up to two cups of coffee or tea are permitted.
You can also use herb teas in moderation.
Important
Word about Salt
The use of salt will impede your
weight loss. Learn to use
herbs and spices in place of salt.
Standard
Portions
- Vegetables
-1/2 cup
- Meat,
fish, and fowl – women 3 ounces of cooked weight during the 600/900
rotation and 6 ounces on the 1200 rotation; men 6 ounces of cooked
weight on the 1200, 1500, and 1800 rotations
- Grain
foods – 1 slice of bread, 1 ounce dry cereal, ½ cup of rice, 5
whole wheat crackers
- Milk
products – 8 ounces of low-fat milk, 1 ounce of hard cheese, ½ cup
of low-fat cottage cheese
Sample
Menu Plan Day 1 Women (Men may use the
same plan a women with the addition of all of the following each day: 2
more grain servings, 50 percent larger portions of meat, fish, or fowl, 1
tablespoon of butter, oil, or regular salad dressing, 3 safe fruits
- Breakfast;
½ grapefruit, 1 slice of whole-wheat bread and 1 slice of cheese,
no-cal beverage
- Lunch:
1 scoop of salmon (2 ounces canned in water), unlimited free
vegetables, 5 whole-wheat crackers, no-cal beverage
- Dinner:
Baked Chicken (3 ounces cooked), 1 serving each of cauliflower (1 cup)
and beets (1/2 cup), 1 apple, no-cal beverage
Martin Katahn, Ph.D. 1986.
New York
: W.W. Norton & Company
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