What is it
The scarsdale diet was born in the late seventies thanks to the American cardiologist, Herman Tarnower.
It is a diet that strongly limits the intake of fats and carbohydrates without forcing a careful calculation of calories.
According to its inventor, it allows a weight loss of up to ten kilos in just fourteen days.
How does that work
The proposed dietary formula for a period of two weeks is: 20% fat, 35% carbohydrates, 45% protein.
After 14 days, the formula needs some variation; It is advisable to stick to a maintenance diet, similar to the first, but with a higher intake of carbohydrates and fats.
If in the future you recover a few lost pounds, you can start the diet again. In this case it is not necessary to complete the entire plan, but one week should be enough.
The rules to follow
- Do not take alcoholic or sugary beverages;
- Only carrots and celery snacks are allowed between meals;
- Reduce fat as much as possible: remove fat from meat and avoid seasoning foods with oil, butter, margarine or other fats;
- To sweeten do not use sugar, but sweeteners (or sweeteners) low in calories;
- Eat fresh fruit;
- Do not overload the stomach.
To promote the elimination of nitrogenous waste, coming from the metabolization of proteins, it is necessary to increase the consumption of liquids.
An example of a diet for 14 days
Breakfast is scheduled for every morning: half a grapefruit (if it is not available, a fresh seasonal fruit), a slice of wholemeal bread, coffee or tea with sweetener.
The following table shows the foods provided for lunch and dinner:
| Lunch | Dinner | |
|---|---|---|
| First day | Lean beef (alternatively chicken or fish), salad or cooked tomatoes and a coffee or tea | Crustaceans or lean fish, prepared fat-free, lettuce salad (or other vegetables), grapefruit or melon |
| Second day | A fruit salad (any) and a coffee or tea | Lean burgers, grilled or cooked vegetables, of different kinds (tomatoes, carrots, cucumbers, zucchini, peppers, etc.) |
| Third day | Tuna or salmon salad and a grapefruit or melon | Lean pork, mixed salad, coffee or tea |
| Fourth day | Two eggs with low-fat cheese, pumpkin or zucchini or Brussels sprouts, a slice of toast, a coffee or tea | Grilled chicken (fat-free and skin-free), spinach, green salad or green peppers, coffee or tea |
| Fifth day | Low-fat cheese (fior di latte, ricotta), a slice of toasted wholemeal bread, spinach and a coffee or tea | Lean fish or shellfish, vegetables of different kinds of choice (tomatoes, carrots, lettuce, zucchini, peppers), a slice of wholemeal bread roasted, coffee or tea |
| Sixth day | A fruit salad (any) and a coffee or tea | Grilled chicken, tomato and lettuce salad, a grapefruit, or a fresh seasonal fruit, coffee or tea |
| Seventh day | Roast chicken or turkey, tomatoes and salad (or carrots or broccoli or cabbage), a grapefruit or melon and a coffee or tea | Lean beef, mixed vegetable salad, zucchini, tomatoes, cucumbers |
The second week includes a menu similar to the one proposed for the first.
Warnings
Despite being drafted by a doctor, the Scarsdale diet has some limitations. First of all, the program should be suspended after two weeks because it could be dangerous to health, due to the high protein intake.
Practicing sports, during this diet cycle, could lead to glycemic drops and illness. It is preferable to limit yourself to moderate activities or a few walks.
In addition, grapefruit, widely mentioned in the diet, interferes with the metabolism of many drugs. Therefore, ask your doctor or pharmacist for advice if you are following a drug therapy.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.