Scarsdale diet

 Category: Diet and Exercise

Jump to Questions and Answers

Contents of the page:

• Scarsdale Diet Shopping List
• Scarsdale Diet Basic Rules
• Scarsdale Medical Diet Portion Sizes
• Scarsdale Medical Diet - Substitute Lunch
• Vegetables Not Permitted For Scarsdale Diet
• "What do I do now?"

When on the Scarsdale Diet, you must drink at least 4 glasses of water per day. You may drink as much diet soda and unsweetened tea as you like.

You can add any of the following seasonings or condiments to your foods : salt, pepper, herbs like oregano, lemon, vinegar, soy sauce, Worcestershire sauce, ketchup and mustard. Be sure to consult your doctor before starting any diet.

How the program works:

• Follow the Scarsdale Medical Diet (SMD) strictly for two weeks, and enjoy fast weight loss (7 - 15 pouinds average).
• Switch to Keep Trim Eating for two weeks, where you plan your own menus for two weeks, with a list of additional foods permitted, and higher calories.
• Go back on SMD again for another two weeks of strict low calorie eating, followed with another two weeks of Keep Trim.
• Repeat this cycle until your goal is reached.
• Follow the principles of the Lifetime Keep-Slim Program for ongoing maintenance.'

Scarsdale Diet Shopping List

Day One

Breakfast:

Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch:

Assorted cold cuts with tomatoes (sliced, broiled or stewed) and coffee or tea

Dinner:

As much broiled fish or shellfish as you like along with a slice of protein bread, unlimited salad and a grapefruit

Day Two

Breakfast:

Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch:

As much fruit salad as you like with coffee or tea

Dinner:

As much lean, broiled hamburger as you like along with unlimited tomatoes, celery, cucumbers or brussels sprouts.

Day Three

Breakfast:

Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch:

As much tuna salad as you like with a grapefruit and coffee or tea

Dinner:

As much broiled lean pork as you like along with unlimited green salad and coffee or tea

Day Four

Breakfast:

Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch:

Two eggs any style, cottage cheese, string beans or tomatoes, and a slice of protein bread with coffee or tea

Dinner:

As much broiled, barbecued or roast chicken (with skin removed) as you like along with unlimited green beans, spinach or green peppers and coffee or tea.

Day Five

Breakfast:

Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch:

Assorted low fat cheese slices, unlimited amounts of spinach, and a slice of protein bread with coffee or tea

Dinner:

As much broiled fish or shellfish as you like along with unlimited salad, and a slice of protein bread with coffee or tea

Day Six

Breakfast:

Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch:

As much fruit salad as you like with coffee or tea

Dinner:

As much broiled or roast turkey or chicken as you like with unlimited salad of tomatoes and lettuce, and a grapefruit with coffee or tea

Day Seven

Breakfast:

Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch:

Cold or hot chicken or turkey, tomatoes, carrots, cooked cabbage, broccoli or cauliflower and a grapefruit or melon along with coffee or tea

Dinner:

Plenty of broiled (grilled) steak, all visible fat removed before eating along with a salad of lettuce, cucumbers, celery, tomatoes and brussels sprouts with coffee or tea

Second Week Of Scarsdale Medical Diet

Repeat all menus of the first week. It's as simple as that.

If after fourteen days, you still need to lose weight, switch to Keep-Trim Eating for two weeks, (before going back on the regular Scardale Medical Diet).

Scarsdale Diet Basic Rules

The basic rules are simple. Refer to them whenever you are in doubt.

1. Eat exactly what is assigned. Don't substitute. (See the "Substitutions" Link)
2. Don't drink any alcoholic beverages.
3. Between meals you eat only carrots and celery, but you may have as much as you wish. (You may snack on low sodium vegetable broth).
4. The only beverages allowed are regular or decaffeinated coffee, black; tea; club soda (with lemon, if desired); and diet sodas (and sugar free drinks) in all flavors (and water). You may drink as often as you wish (and as your body dictates).
5. Prepare all salads without oil, mayonnaise, or other rich dressings. Use only lemon and vinegar, or the vinaigrette or mustard dressing(see recipe link). Experiment with fat-free salad dressings during the Keep Trim weeks.
6. Eat vegetables (Avoid corn, peas, potatoes, lentils and any beans, except green or waxed.) without butter, margarine, or other fat; lemon may be used. (I can't beleive its not butter can be used in moderation. Non-stick cooking spray may be used in moderation.)
7. All meat should be very lean; remove all visible fat before eating. Remove skin and fat from chicken and turkey before eating.
8. It is not necessary to eat everything listed, but don't substitute or add. Indicated combinations should be observed. Keep your calories between 850 and 1000 a day during the SMD and between 1000 and 1200 during Keep Trim.
9. Never overload your stomach. When you feel full, STOP!
10. Don't stay on the Diet more than fourteen days. (Read the Two On, Two Off link to learn why)

Non-stick vegetable spray, cocktail sauce, herbs, seasonings, spices, grated onion, minced parsley, ketchup (sugar free & low carb okay), chili sauce & mustard are all permitted within MODERATION.

No PowerBars, Protein Bars, or Meal Replacement Bars or Shakes are permitted on the SMD or Keep Trim Program.

Artificial Sweeteners (Splenda, Equal, Sweet & Low, etc ) are permitted.

Scarsdale Medical Diet Portion Sizes

Where no portion is indicated, you can eat as much as you like. Eat until you are satisfied, not stuffed.

You don’t HAVE to count carbs or calories on the Scarsdale diet.

Eat consciously, not sitting in front of the television or computer.

Estimate "Proper Portions" with these comparisons: meat/poultry/fish portions - the size and thickness of your palm
1 oz hard cheese - length & width of your thumb
medium fruit - the size of your fist = 4-6oz.
.5 cup veggie or pasta - one cupped hand
1 cup raw spinach or tossed salad - two cupped hands

Scarsdale Medical Diet - Substitute Lunch

4 oz. lowfat cottage cheese
1 T. low-fat sour cream
Sliced fruit, all you want
3 whole walnuts or pecans
Coffee/tea/no-sugar diet soda of any flavor