Scarsdale Diet Plan – Overview
The Scarsdale diet is a popular one introduced in the 1970s by Dr. Herman Tarnower in the book “The Complete Scarsdale Medical Diet.”
In the book, followers of the diet are recommended to stick to the Scarsdale meal plan for between 7 and 14 days. But what is the Scarsdale diet, how does it work, and how effective is it?
What is The Scarsdale Diet and Should You Follow This Plan?
Let’s start by reminding you that your health comes first and that you should not start any diet without consulting a nutritionist or physician.
You don’t need to spend weeks to lose weight on the Scarsdale Diet. By following only a 14-day program, many people can meet their weight loss goals.
The purpose of the 43 percent protein, 22 percent fat, and 35 percent carbohydrate amounts determined in the Scarsdale diet plan is to keep the number of calories from not exceeding 1,000 per day, while still keeping you full.
This facilitates weight loss in the most effective way possible.
Low calories and carbohydrates in the Scarsdale Diet plan can cause fluid loss and thinning of fat tissue. Therefore, continuous application is not recommended.
However, after completing the diet in 14 days, you can take a break for 14 days and start again. While doing this diet, at least 2 kilometers of walking a day and preferably regular exercise should be done.
For this reason, cardiovascular patients are not recommended to follow this diet due to the high protein, which can lead to higher cholesterol.
Although the protein ratio is high, it is not rich in calcium due to the absence of milk and dairy products in this diet, and problems may arise due to the lack of a variety of recommended foods and beverages.
Who is the Scarsdale Diet Not Suitable For?
Postmenopausal women
Adults over the age of 50
Those with kidney or liver disease
Pregnant women
Alcohol addicts
Scarsdale Diet Plan
You can apply for this program for 7 to 14 days. You can use greens, salt, pepper, lemon, vinegar, Worcestershire sauce, soy sauce, mustard, or ketchup in food.
Day 1
Breakfast: Optionally, coffee or tea. Half a grapefruit and a slice of whole-wheat bread.
Lunch: 1 tomato (sliced, grilled, or steamed) with coffee or tea.
Dinner: A slice of protein bread, unlimited seasonal salad. Grilled fish or shellfish with a grapefruit.
Day 2
Breakfast: Optionally, coffee or tea. Half a grapefruit and a slice of whole-wheat bread.
Lunch: Seasonal Fruit salad.
Dinner: Grilled hamburger, unlimited tomatoes, and celery, cucumber, or Brussels sprouts.
Day 3
Breakfast: Optionally, coffee or tea. Half a grapefruit and a slice of whole-wheat bread.
Lunch: Tuna fish salad and salad prepared with plenty of seasonal vegetables.
Dinner: Lean steak is prepared on the lean grill, and green salad is prepared with unlimited seasonal vegetables.
Day 4
Breakfast: Optionally, coffee or tea. Half a grapefruit and a slice of whole-wheat bread.
Lunch: Two eggs cooked to your will, cheese, beans and tomato, a slice of whole wheat bread, tea or coffee.
Dinner: Grilled meat, unlimited green beans, spinach or green peppers, and a slice of whole-wheat bread.
Day 5
Scarsdale diet plan – 5th-day meal plan
Breakfast: Optionally, coffee or tea. Half a grapefruit and a slice of whole-wheat bread.
Lunch: Various slices of fatty cheese, spinach, a slice of whole wheat bread, tea, or coffee, according to your preference
Dinner: Unlimited seasonal salad with grilled fish or shellfish and a slice of whole-wheat bread.
Day 6
Breakfast: Optionally, coffee or tea. Half a grapefruit and a slice of whole-wheat bread.
Lunch: Fruit salad prepared with seasonal fruits.
Dinner: Roast turkey or chicken according to your choice (grilled will be better). Unlimited seasonal salad, your choice of coffee or tea, and a grapefruit.
Day 7
Scarsdale diet plan – 7th-day meal plan
Breakfast: Optionally, coffee or tea. Half a grapefruit and a slice of whole-wheat bread.
Lunch: Cold or hot chicken or turkey, tomatoes, carrots, cooked cabbage, broccoli or cauliflower, a grapefruit, or a slice of melon.
Dinner: Grilled steak prepared on the grill with lettuce, cucumber, celery, and tomato.
Printable (PDF) Scarsdale Diet Plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread. | Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread. | Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread. | Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread. | Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread. | Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread. | Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread. |
| Lunch | 1 tomato (sliced, grilled or steamed) with coffee or tea. | Seasonal Fruit salad. | Tuna fish salad and salad prepared with plenty of seasonal vegetables. | Two eggs cooked to your will, cheese, beans and tomato, a slice of whole wheat bread, tea or coffee of your choice. | Various slices of fatty cheese, spinach, a slice of whole wheat bread, tea or coffee according to your preference | Fruit salad prepared with seasonal fruits. | Cold or hot chicken or turkey, tomatoes, carrots, cooked cabbage, broccoli or cauliflower, a grapefruit or a slice of melon. |
| Dinner | A slice of protein bread, unlimited seasonal salad. Grilled fish or shellfish with a grapefruit. | Grilled hamburger, unlimited tomatoes and celery, cucumber or Brussels sprouts. | Lean steak prepared on lean grill and green salad prepared with unlimited seasonal vegetables. | Grilled meat, unlimited green beans, spinach or green peppers, a slice of whole wheat bread. | Unlimited seasonal salad with grilled fish or shellfish, a slice of whole wheat bread. | Roast turkey or chicken according to your choice (grilled will be better). Unlimited seasonal salad, your choice of coffee or tea, a grapefruit. | Grilled steak prepared on the grill with lettuce, cucumber, celery and tomato. |
See Also:
One Meal a Day Weight Loss Diet (OMAD Diet)
Best Intermittent Fasting Apps