The Scarsdale Diet has been around for some time. Developed by Dr. Herman Tarnower, this diet promises an unreasonable one-pound-per-day weight loss while you limit your food intake to specified amounts of fruits, vegetables and mostly lean sources of protein. It encourages the use of artificial sweeteners and herbal appetite suppressants to speed up weight loss. There is no calorie counting, but meals are limited to breakfast, lunch and dinner. Snacking is not allowed. A strict meal plan must be followed exactly which is low in carbohydrates and high in vitamins and minerals. Herbal appetite suppressants are often encouraged. The diet is high in protein, low in carbohydrates and moderate in fat. You can be on this diet from seven to fourteen days. The Scardale Diet is a low carb, low calorie,lots of water eating plan.Drinking lots of water flushes your system and makes the weight come off faster. Although the Scarsdale diet was one of the first low carb diets, it has lost popularity to other low carbohydrates programs such as the Atkins Diet, or the Zone Diet. The rigid eating program must be followed exactly, whereby the plan lasts for 7 - 14 days. Thereafter people then have difficulties finding a eating plan where they won’t put the weight back on. Exercise This plan doesn't advocate exercise for weight loss. It recommends no strenuous exercise for those over 40, unless exercise has already been an integral part of the day. Truthfully, the limited caloric intake provides inadequate fuel for anyone hoping to even walk vigorously for 30 minutes a day. The Zone's eating plan is a combination of a small amount of low-fat protein, fats, and carbohydrates in the form of fiber-rich vegetables and fruits. Proteins should be eaten with every meal and at every snack. Carbohydrates should be twice the size of the protein portion. These include vegetables, beans, and whole-grains. "Unfavorable carbohydrates" such as brown rice, pasta, bananas, bagels, etc. should be eaten in smaller portions. The classic Scarsdale Diet Rules of the road: Drink at least 4 glasses of water or diet soda per day. You can add the following to your foods: herbs, salt, pepper, lemon, vinegar, Worcestershire, soy sauce, mustard & ketchup DAY 1 BREAKFAST coffee or tea with sugar substitute & 1/2 grapefruit any amount of lean beef, chicken or fish + LUNCH tomato salad + coffee or tea broiled fish + tomato and lettuce salad + DINNER grapefruit or melon DAY 2 coffee or tea with sugar substitute & 1/2 BREAKFAST grapefruit LUNCH any amount of fruit salad + coffee hamburger (without bread) and all the DINNER cooked vegetables you desire DAY 3 BREAKFAST coffee or tea with sugar substitute & 1/2 grapefruit
LUNCH tuna salad + grapefruit or melon 2 lean pork chops + mixed green salad + DINNER coffee DAY 4 coffee or tea with sugar substitute & 1/2 BREAKFAST grapefruit 2 eggs + cottage cheese + 3 oz. squash + 1 LUNCH toast + coffee chicken ( grilled or broiled w/o skin ) + DINNER spinach or green pepper + coffee DAY 5 coffee or tea with sugar substitute & 1/2 BREAKFAST grapefruit all the dry cheese you want + spinach + 1 LUNCH toast broiled fish + cooked veggies or green salad DINNER + 1 toast DAY 6 BREAKFAST coffee or tea with sugar substitute & 1/2 grapefruit LUNCH fruit salad (as much as you want) + 1 coffee broiled chicken w/o skin + tomato and lettuce DINNER salad + grapefruit or melon + coffee DAY 7 coffee or tea with sugar substitute & 1/2 BREAKFAST grapefruit cold or hot chicken + tomato & lettuce salad LUNCH + grapefruit or melon + coffee DINNER lean beef + mixed salad + coffee Finding a weight loss diet that suits you will depend on how much weight you want to lose, what your lifestyle is like and whether you are very health conscious, thereby making sure that you are getting all the nutrients you need in your daily diet. Remember, you want to feel healthy and look great
THE SCARSDALE MEDICAL 14-DAY DIET
Where no portion is indicated, you can eat as much as you like. Eat until you are satisfied, not stuffed. Between meals you can snack on carrots, celery, and low sodium vegetable broth BREAKFAST EVERY DAY: One half grapefruit -if not available,use fruits* in season One slice of protein bread**, toasted, no spread added Coffee /tea (no sugar, cream or milk, no honey)
MONDAY
Lunch: Assorted cold cuts*** Tomatoes - sliced, broiled, or stewed Coffee/Tea/Diet Soda/Water Dinner: Fish or shellfish, any kind Combination salad, any greens and vegetables as you wish One slice protein bread toasted Grapefruit - if not available, use fruits in season Coffee/Tea/Diet Soda/Water
TUESDAY
Lunch: Fruit salad, any combination of fruits [substitute lunch recommended - see bottom of page] Coffee/Tea/Diet Soda/Water Dinner: Plenty of broiled, lean hamburger (see Meat & Poultry link for info) Tomatoes, lettuce, celery, olives (limit 4), cucumbers and/or Brussels Sprouts Coffee/Tea/Diet Soda/Water
WEDNESDAY
Lunch: Tuna fish or salmon salad (oil drained off) with lemon and vinegar dressing Grapefruit, or melon, or fruit in season Coffee/Tea/Diet Soda/Water Dinner: Sliced roast lamb***, all visible fat removed Salad of lettuce,tomatoes,cucumbers,celery Coffee/Tea/Diet Soda/Water *** Can be subsituted with fish, seafood, chicken or turkey, or veg protein
THURSDAY
Lunch: Two eggs, any style (no fat used in cooking) Low-fat cottage cheese Zucchini, or string beans, or sliced/stewed tomatoes One slice of protein bread, toasted Coffee/Tea/Diet Soda/Water Dinner: Roast, broiled or barbequed chicken (skin and visible fat removed before eating) Plenty of spinach, green peppers, string beans Coffee/Tea/Diet Soda/Water
FRIDAY
Lunch: Assorted cheese slices (preferably lowfat) Spinach, all you want One slice of protein bread, toasted Coffee/Tea/Diet Soda/Water Dinner: Fish or shellfish Combination salad (any fresh vegetables desired, raw or cooked) One slice of protein bread, toasted Coffee/Tea/Diet Soda/Water
SATURDAY
Lunch: Fruit salad, any combination of fruits [substitute lunch recommended] Coffee/Tea/Diet Soda/Water Dinner: Roast turkey or chicken Salad of tomatoes and lettuce Grapefruit or fruit in season Coffee/Tea/Diet Soda/Water
SUNDAY
Lunch: Cold or hot turkey or chicken Tomatoes, carrots, cooked cabbage, broccoli or cauliflower Grapefruit, or fruit in season Coffee/Tea/Diet Soda/Water Dinner: Plenty of broiled (grilled) steak, all visible fat removed before eating; any cut of steak you wish- sirloin, porterhouse, London broil, etc. Salad of lettuce, cucumbers, celery, tomatoes (sliced or cooked) Brussels Sprouts Coffee/Tea/Diet Soda/Water
*allowed fruit substitutes READ the FRUITS link on the left for more detailed info. **protein bread substitutes READ the PROTEIN BREAD link on the left for more info & list. ***cold cuts your choice - lean meats, chicken, turkey READ the MEAT & POULTRY link on the left for more info & list. NOTES: Cooking with herbs, seasonings, spices, grated onion, minced parsley is recommended. Salt, Non-stick vegetable spray, cocktail sauce, ketchup, chili sauce & mustard are all permitted, but should be used within MODERATION. Vegetables not permitted are corn, peas, potatoes, lentils and any beans, except green or waxed. Where no portion is indicated, you can eat as much as you like. Eat until you are satisfied, not stuffed. Between meals you can snack on carrots, celery, and low sodium vegetable broth Count your calories - they should be between 850 - 1000 a day.
SCARSDALE MEDICAL DIET- SUBSTITUTE LUNCH
If you wish, you may substitute the following lunch for any lunch, any day, on the Scarsdale Medical Diet. One half cup low-fat pot cheese or cottage cheese, mixed with One tablespoon of low-fat sour cream Sliced fruit, all you want 6 halves of walnuts or pecans, whole or chopped, and mixed with the above or sprinkled over the fruit Coffee/tea/no-sugar diet soda of any flavor (Tip: puree the cottage cheese & sour cream to make a whipped topping, serve over mixed berries & top w/ chopped nuts for a "sundae")