The Scarsdale Medical Diet
If you ask me about a good diet to follow, intending a short-term low caloric intake or the consumption of special food for a certain time in order to lose weight, I’ll probably answer that you just need to change your lifestyle choices adopting healthy habits that promote long-term weight control and health, and eat clean.
But if you ask me again, I’ll definitely answer: The Scarsdale Diet.
The Phenomenal Success of The Scarsdale Diet
Although the name sounds pretty scary and difficult to pronounce, The Scarsdale Diet (SDM), can be described as a simple, palatable, uncomplicated diet that claims the ability to help people lose an average of one pound per day.
Yes, I said one pound per day. I know it’s hard to believe, but the phenomenal worldwide success of this diet is due to one reason: it works.
Many of you probably tried dieting, and many of you probably heard about a diet from a friend. It is not always prudent: there are so many fad diets promising dramatic results but extremely dangerous for your heath.
The Scarsdale diet, although can be seen as bad from diets naysayers, is a safe regimen and a must-try-diet for those who wants to lose a few pounds in a short period of time, in my opinion. It provides, indeed, plenty of nutrients and interesting food choices which makes it a safe and not a boring diet. I’m not saying it will be easy either but it is worth it.
Also, it can really help to develop a lifetime pattern of good eating habits. According to Samm Sinclair Baker - The Complete Scarsdale Medical Diet - “You may not be consciously aware of it”…while you on the SMD plan, but built-in factors are changing your eating habits.”
Diet Description & Key Rules
But… What is the Scarsdale Diet?
The Scarsdale Diet (SDM) is a rapid weight loss regiment classified as a low-calories diet. Actually, the average calories intake is 1,000 Kcal and the nutrients ratio is slightly different from the usual person’s food intake. See chart below:
PROTEIN intake is more than tripled – Up from 10-15% to 43%*
FAT has been cut down from 40-45% of the typical American diet to 22.5%
CARBOHYDRATES are also cut down from 40-50% to 34.5%
For those reasons The basic Scarsdale Diet is to be observed for maximum two weeks at a time, after this period you can keep dieting with the Keep-Trim Program (maintenance program) for other two weeks.
Fast enough?
Here some fundamental rules:
- Don’t substitute. The difference between the SMD and other diets is that you do not have to count calories or weight out each portion so, to eat exactly what is assigned is a must.
- Don’t drink alcohol
- Don't use sugar. Go for Stevia instead.
- Between meals you can eat only carrots, celery as much as you want
- No need to count calories or weight portions: you can eat as much as you want.
- Beverage allowed: regular black coffee, decaffeinated black coffee, tea, club soda with lemon if you like and, of course, water!!
- Prepare salads only with lemon, vinegar as dressing. Oil, mayo or other rich dressing are not allowed (of course)
- Cook your meal without using butter, margarine or other fats. Yes to Lemon.
-Meat has to be lean. Chicken and Turkey without skin.
-Do not exercise during the diet. This diet does not allow enough calories for people with an active lifestyle. I suggest you to stop your cardio or weight out for a while. You can go for a walk or do some yoga instead.
The Menu
BREAKFAST EVERY DAY:
½ Grapefruit – If no available, use seasonal fruits.
Better if:
1/2 cup diced fresh pineapple
or 1/2 mango
or 1/2 papaya
or 1/2 cantaloupe or a generous slice of honeydew, casaba, or other available melon
1 slice of protein bread, toasted
Coffee or tea (no sugar, no milk added, no cream)
MONDAY
LUNCH:
Assorted cold cuts (any between meats, chicken, turkey, lean cold beef, lamb, lean ham – No Salami or Bologna)
Tomatoes (raw sliced, broiled or stewed)
Coffee/Tea/Diet Soda
DINNER:
Fish or shellfish
Salad (as many greens and veggie you wish)
1 slice of protein bread toasted
Grapefruit or seasonal fruit
Coffee/Tea
TUESDAY
LUNCH:
Fruit salad (any combination, as much as you want)
Coffee/Tea
DINNER:
Broiled, lean hamburger
Tomatoes, lettuce, celery, olives, Brussels sprouts, or cucumbers
Coffee/Tea
WEDNESDAY
LUNCH:
Salmon Salad or Tuna (NO oil YES lemon or vinegar dressing)
Grapefruit or seasonal fruit
Coffee/Tea
DINNER:
Sliced roasted Lamb (remove fat)
Salad with Tomatoes, Lettuce, Cucumbers, Celery
Coffee/Tea
THURSDAY
LUNCH:
Two eggs, any style (NO fat used in Cooking)
Low-Fat cottage cheese
Zucchini, or string beans, or raw sliced or stewed tomatoes
1 slice of protein bread toasted
Coffee/Tea
DINNER:
Chicken (Roast, broiled or barbecued – NO skin, NO fat)
Spinach, green peppers, string beans
Coffee/Tea
FRIDAY
LUNCH:
Assorted Cheese
Spinach
1 slice of protein bread toasted
Coffee/Tea
DINNER:
Fish or shellfish
Salad (as many greens and veggie you wish)
1 slice of protein bread toasted
Coffee/Tea
SATURDAY
LUNCH:
Fruit salad (any combination, as much as you want)
Coffee/Tea
DINNER:
Roast Turkey or Chicken (NO skin, NO fat)
Lettuce and Tomatoes Salad
Grapefruit or seasonal fruit
Coffee/Tea
SUNDAY
LUNCH:
Turkey or Chicken Cold or Hot
Mixed Veggie (Tomatoes, carrots, cabbage, cauliflower, broccoli)
Grapefruit or seasonal fruit
Coffee/Tea
DINNER:
Broiled Steak (any cut – Remove Fat)
Lettuce, tomatoes, celery salad
Brussels sprouts
Coffee/Tea
Seems easy, right?
Can’t wait to give it a try?
Click here for the two-weeks printable menu
If you found this article interesting but you want to know more about The Scarsdale Medical Diet I really recommend you get the book by H.Tarnower, M.D & Samm Sinclair Baker -The Complete Scarsdale Medical Diet where you can find good tips, recipes and all the answers to your questions.
