The Scarsdale Diet is a weight loss plan that gained popularity in the 1970s. Created by Dr. Herman Tarnower, a cardiologist from Scarsdale, NY, it promises significant weight loss in a short period. This article provides a detailed look at the Scarsdale Diet meal plan, its rules, potential benefits, and drawbacks, offering a comprehensive overview for those considering this approach to weight loss.
Origins and Development
Dr. Herman Tarnower developed the Scarsdale diet plan in the 1970s to help his patients achieve better weight loss results. Inspired by success stories, Dr. Tarnower launched "The Complete Scarsdale Medical Diet Plus Dr. Tarnower’s Lifetime Keep-Slim Program” in 1979. The Scarsdale diet started as a two-page diet sheet made by Tarnower to help his patients lose weight for better heart health. After many individual success stories, Tarnower published the book “The Complete Scarsdale Medical Diet” in 1979.
Core Principles of the Scarsdale Diet
The Scarsdale Diet is a structured eating plan designed to produce quick results by drastically reducing calorie intake. The diet offers a clearly defined meal plan that minimizes the need for calorie counting and food tracking. It is based on eating proteins, carbohydrates, and fats in the portions 43% protein, 22.5% fat and 34.5% carbohydrates. The diet allows a mere 1,000 calories per day regardless of your age, weight, sex, or activity levels. It's heavy in protein, consisting of 43% protein, 22.5% fat, and 34.5% carbs.
Duration
For the Scarsdale diet plan to work, you need to follow it strictly for 14 days. The Scarsdale Diet typically lasts for 14 days. This short-term focus is intended to kick-start weight loss quickly. The diet was only ever recommended to be followed for a total of two weeks. You can’t continue the diet below to four or even three consecutive weeks.
Beverages
Drink at least 4 cups (945 mL) of water per day but can also enjoy black coffee, plain tea, or diet soda. Drink at least 945ml (about 31.95 oz) of water a day. Permitted beverages include water, tea, coffee, diet soda, zero calorie soft drink or club sodas. Coffee and tea may only be sweetened with artificial sweeteners. Some basic beverage rules include no alcohol, milk, cream, honey or sugar.
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The "Keep Slim" Program
After the 14-day initial diet, you’re allowed to introduce a few banned foods, such as bread (up to 2 slices per day), baked goods (as a rare treat), and one alcoholic beverage per day. While you’re still expected to follow the list of approved foods, you’re allowed to increase your portion sizes and calories to allow more flexibility.
Tarnower suggested following the Keep Slim program until you notice your weight increasing. If you regain weight, you’re instructed to do the 14-day initial diet again.
Foods Allowed on the Scarsdale Diet
A small selection of foods is permitted on the Scarsdale diet. As you’re only allowed 1,000 calories per day, it’s crucial that you monitor your portion sizes and stick to the approved foods. Although it seems contradictory, the diet recommends that you eat until you’re satisfied.
Foods allowed on the diet include:
- Raw, non-starchy vegetables: bell peppers, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, green beans, leafy greens, lettuce, onion, radishes, spinach, tomatoes, and zucchini
- Fruits: choose grapefruit whenever possible; otherwise apples, blueberries, cantaloupes, grapes, lemon, lime, mangoes, papayas, peaches, pears, plums, starfruit, strawberries, and watermelon
- Wheat and grains: only protein bread is permitted
- Meat, poultry, and fish: lean beef (including hamburger), chicken, turkey, fish, shellfish, and cold cuts (except bologna)
- Eggs: yolks and whites but prepared plain - without oil, butter, or other fats
- Dairy: low fat products, such as 2% milk, cheese slices, and cottage cheese
- Nuts and seeds: only six walnut or pecan halves per day, on occasion
- Seasonings: most herbs and spices are permitted
- Beverages: unsweetened black coffee, tea, and water, as well as zero-calorie diet soda
Foods to Avoid
The Scarsdale diet forbids numerous foods, including many healthy ones like sweet potatoes, avocados, beans, and lentils. There are no stated reasons why these foods are prohibited. Though grapefruit was originally the only fruit allowed, updated versions now permit most fruits - but reserve them as a treat.
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Foods to avoid include:
- Vegetables and starches: beans, corn, lentils, peas, potatoes (white and sweet), pumpkin, and rice
- Fruits: avocado and jackfruit
- Dairy: full fat dairy including milk, yogurt, and cheese
- Fats and oils: all oils, butter, ghee, mayonnaise, and salad dressings
- Wheat and grains: most wheat and grain products (e.g., bagels, bread, breakfast cereals, cookies, crackers, doughnuts, pancakes, pasta, pita bread, pizza, sandwiches, tortillas, and wraps)
- Flours: all flour and flour-based foods
- Nuts and seeds: all nuts and seeds except walnuts and pecans (in limited amounts)
- Meat: highly processed meats, such as bologna, sausage, and bacon
- Sweets and desserts: all sweets and desserts, including chocolate
- Processed foods: fast food, frozen food, potato chips, premade dinners, etc.
- Beverages: alcoholic beverages, artificially sweetened drinks, most fruit juices, soda, and specialty coffees and teas
Sample Meal Plan
The Scarsdale diet recommends eating the same breakfast each day. Snacks are banned, but you’re allowed carrots, celery, or low sodium veggie soups if you can’t wait until your next meal. Furthermore, you aren’t permitted to cook with oils or other fats and cannot add spreads to your protein bread.
Breakfast (Every Day):
- One half of a grapefruit - or any fruit in season
- One slice of protein or whole grain bread, toasted, no spread
- Coffee or tea - no sugar, cream, milk or honey
Here’s a 3-day sample menu for the Scarsdale diet:
Day 1
- Lunch: Salad (canned salmon, leafy greens, and vinegar and lemon dressing), plus fruit, as well as black coffee, tea, or diet soda
- Dinner: Roast chicken (no skin), spinach, half of a bell pepper, string beans, and black coffee, tea, or diet soda
Day 2
- Lunch: 2 eggs (no fat), 1 cup (162 grams) of low fat cottage cheese, 1 slice of protein bread (no spread), plus fruit, as well as black coffee, tea, or diet soda
- Dinner: a lean hamburger (a large helping allowed), salad (tomatoes, cucumbers, and celery) with lemon and vinegar dressing, and black coffee, tea, or diet soda
Day 3
- Lunch: assorted meat slices, spinach (unlimited amounts), sliced tomatoes, and black coffee, tea, or diet soda
- Dinner: a grilled steak (all fat removed - a large serving allowed), Brussels sprouts, onions, half of a bell pepper, and black coffee, tea, or diet soda
Additional Meal Ideas
- Grilled chicken salad with spinach, broccoli, bell peppers, and radishes. Use a dash of olive oil, lemon, and herbs for dressing.
- Grilled fish with a side of sautéed zucchini, and green beans in minimal olive oil.
- Tuna salad with lettuce, tomatoes, and onion. Season with herbs, lime juice, and a dash of olive oil.
- Turkey slices with a side of steamed asparagus and cauliflower.
- Egg salad (using both whites and yolk) with celery, lettuce, and a sprinkle of herbs.
- Lean beef steak with Brussels sprouts and broccoli, seasoned with permitted herbs.
- Chicken Caesar salad (no croutons or heavy dressings) with Romaine lettuce and a sprinkle of low-fat cheese slices.
- Fish tacos using protein bread, filled with grilled fish, lettuce, tomatoes, and radishes.
- Turkey and spinach wrap using protein bread.
- Shrimp stir-fry with bell peppers, green beans, and snow peas.
- Beef salad with arugula, spinach, and cherry tomatoes. Dash of olive oil and lemon juice as dressing.
- Chicken and vegetable skewers with bell peppers, onions, and tomatoes.
- Egg white omelet with spinach, mushrooms, and a sprinkle of low-fat cheese.
- Grilled salmon with side salad of lettuce, cucumber, and radishes.
Potential Benefits of the Scarsdale Diet
Despite its unrealistic weight loss promises, the Scarsdale diet has a few redeeming qualities. It’s simple and straightforward for those who are looking for exact instructions, which take away the second-guessing that many diets involve. Furthermore, it promotes high protein foods alongside vegetables at each meal. Depending on your routine eating pattern, this may improve your diet quality. Finally, the Scarsdale diet is quite cheap and doesn’t require expensive food or equipment.
- Simplicity: The Scarsdale diet plan stands out for its simplicity. The diet offers a clearly defined meal plan that minimizes the need for calorie counting and food tracking.
- Accessibility: Most foods in this diet are available in local grocery stores, so you won’t have to endlessly search for rare ingredients. What makes the Scarsdale diet such a hit is that it is inexpensive. You can get all your items from the local grocery store. In addition, the portion sizes are small.
- Short-Term Weight Loss: The Scarsdale diet’s main claim is that it can help you lose weight in 14 days via a protein-rich, low calorie diet consisting of mostly lean meats, eggs, low fat dairy, leafy vegetables, and some fruit. Since the diet permits just 1,000 calories per day - well below the recommended calorie intake for any adult - you will likely lose weight.
Criticisms and Potential Downsides
The Scarsdale diet has been met with tremendous criticism by the medical community. It’s no secret that the Scarsdale diet is not supported by health experts and medical professionals.
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- Restrictive Nature: This 1000-calorie diet is highly restrictive. It prohibits many food items as discussed earlier, and these are essential for you.
- Lack of Sustainability: Without a doubt, sticking to a list of foods so religiously and avoiding your favorite snacks is just not sustainable. The calorie-restricted nature of the diet can trigger a metabolic slowdown. Designed for rapid weight loss, the Scarsdale Diet emphasizes short-term results rather than sustainable lifestyle changes.
- Nutritional Deficiencies: In fact, it may lead to nutrient deficiencies given its dangerous requirements to eat a meager 1,000 calories per day and eliminate entire food groups like whole grains, starchy vegetables, avocados, full fat dairy, nuts, and seeds.
- Unhealthy Calorie Restriction: According to research, an average man and woman should consume 2500 and 2000 calories a day, respectively. And for weight loss, they should reduce the calorie consumption to 2000 and 1500 calories a day, respectively.
Health Risks and Considerations
The Scarsdale diet has numerous downsides and side effects that may endanger your health. As such, it’s best to avoid the diet.
- Yo-Yo Dieting: You’re meant to follow the Scarsdale diet for 14 days, then the Keep Slim maintenance program. However, you’re supposed to return to the Scarsdale diet if you begin to regain weight. This recommendation proves that the diet is not only unsustainable but also prone to weight cycling, likewise called yo-yo dieting.
- Prioritizes Weight Loss Over Health: Rather than improving overall health, the Scarsdale diet focuses on extreme food restriction and near-starvation techniques to trigger rapid weight loss. The basis of the diet is that weight loss is paramount to health. Sadly, this diet fails to recognize that your health is more than just a number on the scale.