What is the Scarsdale Diet, How Is It Made, Is It Weight Loss?

There are some diets that still remain popular even if they are in the past. Scarsdale diet and one of them. It became famous in the late 1970s. Dietitary Dr., a cardiologist at Scarsdale, New York. Based on the best-selling book by Herman Tarnower. 

The diet promised to lose up to 2 kg in less than 9 weeks. It was highly criticized by the medical community for being overly restrictive.

But does this diet really work? Request Scarsdale diet Things to know about ...

What is the Scarsdale diet?

Scarsdale dietstarted as a two-page diet written by Tarnower to help heart patients lose weight. Tarnower published "The Complete Scarsdale Medical Diet" in 1979.

Only 1000 calories per day are allowed on the diet, regardless of age, weight, gender or activity level. A diet consisting of 43% protein, 22.5% fat and 34.5% carbohydrates is predominantly protein.

Numerous healthy foods are prohibited, such as snacks, potatoes, rice, avocados, beans, lentils.

Tarnower died a year after his book was published. After a short time Scarsdale diethas come under criticism for its extreme restrictions and unrealistic promises of weight loss. Therefore, his book is no longer in print.

What are the rules of the Scarsdale diet?

Scarsdale dietThe rules of the disease are contained in Tarnower's book “The Complete Scarsdale Medical Diet”.

Among the main rules is a diet rich in protein. You should limit what you eat to 1.000 calories a day. CarrotSnacks are prohibited, except for celery and vegetable soups.

It is necessary to drink at least 4 glasses (945 mL) of water a day, and you can also drink black coffee, plain tea or diet soda.

Tarnower states that the diet should only last 14 days. Then, "Keep Slim", that is, weight maintenance program is started.

• Weight maintenance program

After the 14-day diet, a few prohibited foods and beverages are allowed, such as bread, baked goods, and one alcoholic beverage per day.

The list of foods eaten while dieting continues in the weight maintenance program. Allowed to increase portion sizes and calories to allow for greater flexibility.

Tarnower recommends following a weight maintenance program until you notice weight gain. If you regain weight, you can repeat the 14-day initial diet.

What to eat on the Scarsdale diet

Foods allowed in the diet include:

Non-starchy vegetables: Peppers, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, green beans, leafy greens, lettuce, onions, radishes, spinach, tomatoes, zucchini

Fruits: as much as possible grapefruit choose. Apple, melon, grape, lemon, peach, pear, plum, strawberry and watermelon can also be eaten.

Wheat and grains: Only protein bread is allowed.

Meat, poultry and fish: Lean beef, chicken, turkey, fish, shellfish, cold cuts

Egg: Yellow and white. It should be prepared plain, without oil, butter or other oils.

Milk: low-fat products such as cheese and cottage cheese

Nuts: Just six walnuts a day

Spices: Most herbs and spices are allowed.

Beverages: Zero-calorie diet soda with unsweetened coffee, tea, and water

What can't be eaten on the Scarsdale diet?

Vegetables and starches: Beans, corn, lentils, peas, potatoes, pumpkin, rice

Fruits: Avocado and jackfruit

Milk: Full-fat dairy products such as milk, yogurt, and cheese

Fats and oils: All oils, butter, mayonnaise and salad dressings

Wheat and grains: Wheat and most grain products

Flours: All flour and flour-based foods

Nuts: Walnuts, all nuts and seeds

And: Processed meats such as sausage, sausage and bacon

Desserts: All sweets, including chocolate

Processed foods: Fast food, frozen food, potato chips, ready meals, etc.

Beverages: Alcoholic beverages, artificially sweetened beverages, juices and specialty coffees and teas

Does the Scarsdale diet make you slim?

• The diet allows only 1000 calories per day. You'll likely lose weight because it's less than your daily calorie intake.
• This is because weight loss is dependent on a calorie deficit. So you burn more calories than you take in.
• Scarsdale diet recommends getting 43% of daily calories from protein. High protein dietsIt gives weight loss by providing satiety.
• Therefore, you will likely lose weight in the first 2 weeks of the diet. But very low calorie diets cannot be sustained due to excessive restriction. You will likely gain weight when you stop dieting.

What are the harms of the Scarsdale diet?

• It is quite restrictive. In many cases, restrictive eating impairs the ability to control food intake. It increases the risk of overeating.

• It prioritizes weight loss, not health. The basis of the diet is that losing weight is very important for health. Unfortunately, this diet does not acknowledge that health is more than just a number on the scale.

Scarsdale diet 3-day sample menu

Scarsdale dietrecommends having the same breakfast every day and drinking warm water throughout the day. Snacks are prohibited. But carrot, celery or vegetable soups are allowed if you can't wait until the next meal.

Here Scarsdale diet A sample menu for 3 days:

the xnumx.g

Breakfast: 1 slice of protein bread, half a grapefruit, black coffee, tea or diet soda

Lunch: Salad (tinned salmon, leafy greens, vinegar and lemon dressing), fruit, black coffee, tea, or diet soda

Dinner: Fried chicken (skinless), spinach, green beans, and black coffee, tea, or diet soda

the xnumx.g

Breakfast: 1 slice of protein bread, half a grapefruit and black coffee, tea or diet soda

Lunch: 2 eggs (skimmed), 1 cup of low-fat cottage cheese, 1 slice of protein bread, fruit, black coffee, tea or diet soda

Dinner: Lean meat, salad with lemon and vinegar dressing (tomato, cucumber and celery) black coffee, tea or diet soda

the xnumx.g

Breakfast: 1 slice of protein bread, half a grapefruit and black coffee, tea or diet soda

Lunch: Assorted meats, spinach (unlimited amount), sliced ​​tomatoes and black coffee, tea or diet soda

Dinner: Grilled steak (all fat removed), cabbage, onions and black coffee, tea or diet soda.