The Scarsdale Diet Method is based on a low-calorie diet. Indeed, it prevents carbohydrates and fats from being absorbed, lowering calorie intake and forcing the body to draw on its reserves. It requires excellent rigour because no difference is accepted if we want a noticeable result.
Then follows a stabilization phase, in which previously prohibited ingredients are reintegrated into the diet. Various programmes are available based on various parameters depending on personal preference; you select the best suits you! A menu program made for seven days is to be repeated twice consecutively.
The diet's background and history
The Scarsdale diet began as a two-page diet sheet made by Tarnower to help his patients lose weight for healthier heart health.
After many different success stories, Tarnower wrote the book “The Complete Scarsdale Medical Diet” in 1979.
The diet provides a mere 1,000 calories per day despite your age, sex, weight, or activity levels. It’s cumbersome in protein, consisting of 43% protein, 22.5% fat, and 34.5% carbs.
The diet also excludes snacks and various healthy foods, such as potatoes, sweet potatoes, rice, avocados, beans, and lentils.
Tarnower died one year later in the book’s publication. Soon after that, the Scarsdale diet was massively criticized for its extreme limitations and unrealistic weight-loss hopes. As so, the book is no longer in print.
Foods to eat and avoid
A small range of foods is allowed on the Scarsdale diet. As you’re only permitted 1,000 calories per day, you must watch your portion sizes and stick to the allowed foods.
Although it looks contradictory, the diet suggests that you eat until you’re satisfied.
Foods to eat
Foods allowed on a diet involve:
Raw, non-starchy vegetables: celery, green beans, leafy greens, lettuce, onion, radishes, spinach, tomatoes, and zucchini, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, cauliflower,
Fruits: prefer grapefruit whenever feasible; otherwise, cantaloupes, grapes, lemon, lime, mangoes, apples, blueberries, papayas, peaches, pears, plums, starfruit, strawberries, and watermelon.
Wheat and grains: only protein bread is allowed.
Meat, poultry, and fish: turkey, fish, chicken, shellfish, lean beef (including hamburger), and cold cuts (except bologna)
Eggs: yolks and whites but made plain — without oil, butter, or extra fats.
Dairy: low-fat goods, like 2% milk, cheese, and cottage cheese.
Nuts and seeds: six walnut or pecan halves every day,
Seasonings: maximum herbs and spices are allowed.
Beverages: sugar-free black coffee, tea, water, and zero-calorie diet soda.
Foods to withdraw
The Scarsdale diet excludes various foods, including many healthy ones like sweet potatoes, avocados, beans, and lentils. There are no said reasons why these foods are banned.
Though grapefruit was initially the only fruit allowed, newer versions now include other fruits, enjoying them as a treat.
Vegetables and starches: peas, potatoes (white and sweet), pumpkin, beans, corn, lentils and rice.
Fruits: jackfruit and avocado.
Dairy: full-fat dairy, milk, yogurt, and cheese.
Fats and oils: butter, ghee, mayonnaise, all oils, and salad dressings.
Wheat and grains: maximum wheat and grain goods (e.g., bread, breakfast cereals, cookies, bagels, crackers, pasta, pita bread, pizza, sandwiches, doughnuts, pancakes, tortillas, and wraps)
Flours: all flour and flour-based foods.
Nuts and seeds: all nuts and seeds excluding walnuts and pecans (in limited amounts)
Meat: highly processed meats, like sausage, bologna, and bacon.
Sweets and desserts: all sweets and desserts, like chocolate
Processed foods: frozen food, potato chips, fast food, premade dinners, etc.
Beverages: alcoholic drinks, artificially sweetened drinks, most fruit juices, soda, and specialty coffees and teas.
Does the Scarsdale diet have any benefits?
Despite its unrealistic weight-loss commitments, the Scarsdale diet has a few redeeming features.
It’s straightforward for those searching for exact directions, which takes away the second-guessing that various diets involve.
Moreover, it supports high protein foods besides vegetables at each meal. Depending on your regular eating pattern, this may enhance your diet quality.