The scarsdale diet menu plan is an organized short-term weight loss plan that promises fast results. It revolves around planned meals that are low in carbs and high in protein. Followers eat nutrient-packed foods in controlled portions.
The scarsdale diet was developed in the 1970s by Dr. Herman Tarnower of Scarsdale, NY. It began as a handout he gave to heart patients who also suffered from obesity. The handout was only two pages long.
The scarsdale diet became popular when his book, “The Complete Scarsdale Medical Diet” was published in 1979. Readers loved the diet because it promoted quick weight loss without needing to count anything.
What Is The Scarsdale Diet?
This scarsdale diet menu plan forces you to eat fewer calories by eating low fat, low carb, and high protein foods. On average, you’ll consume no more than 1,000–1,200 calories each day, regardless of your age, sex, activity level or starting weight. Restricting calories in this manner allows you to lose fat quickly—at a rate of up to 1 pound each day. This means that many people can lose between 7 and 15 pounds within the first two weeks on the Scarsdale diet.
On the Scarsdale diet, you’ll consume approximately 43 percent of your daily calories from protein, 22.5 percent from fat and 34.5 percent from carbohydrates. You’ll eat mostly lean protein in order to preserve muscle tissue while limiting carbs and fats to keep your calorie intake low.
The Scarsdale Diet was inspired by Dr. Tarnower’s desire to help heart patients. Many people are overweight which can lead to high cholesterol, blood pressure and many other issues. He wanted to create a plan that was easy to follow.
However, it is largely based on the idea of calorie restriction and ketosis. Ketosis occurs when your body has depleted its carb stores and burns fat for energy instead. The scarsdale diet menu plan is split up into two parts: a strict two week regiment and a lifelong maintenance program. Multivitamin use is recommended each day to supplement the nutrition you may not receive while on this plan.
Key Principles:
- Lean Protein: Chicken (cooked baked, grilled, or broiled), turkey, tuna or salmon, shellfish, lean beef, eggs
- Leafy Greens & Non-Starchy Vegetables: Unlimited dark leafy greens such as lettuce, spinach, broccoli, cucumbers, celery, peppers, radishes, zucchini, cauliflower, Brussels sprouts, asparagus, green beans, onions, tomatoes, etc.
- Meal Times: You are allowed to eat three meals per day at regular times. No snacking between meals. If you must have something between meals, have a raw carrot or celery stick.
- Water and other non-caloric beverages: You should drink at least 4-8 glasses of water per day. You can also consume unlimited black coffee, tea (herbal or regular), club soda, or diet soda with zero calories. No milk, cream, sugar, honey or other sweeteners are allowed in your coffee or tea. Alcohol is not allowed while participating in this 14 day nutrition plan.
How The Scarsdale Diet Works
The scarsdale diet works by severely restricting calories (sometimes as little as half of the normal needs of an average sedentary adult of 2000–2500 calories) and carbohydrates forcing your body into burning fat stores for energy which results in ketosis.
High levels of protein allows you to maintain lean muscle mass and metabolism which allows for faster weight loss with little to no rebound effect. Limiting carbohydrates and calories also suppresses appetite allowing one to go longer between meals feeling fuller than they would on a diet allowing higher carb intake.
The aggressive nature of the diet means you will get the best results by following it strictly for the full two weeks. You will then move on to maintain your losses with the Scarsdale “Keep Slim Program” which allows you to eat 1200-1500 calories per day with more variety added back in (a serving of whole grains here and there, moderate alcohol), regular exercise (walking or HIIT Workout), and proper portion control. If you regain weight you can take the two week break from the keep slim program and do another 14 day stint of the original diet.
Scarsdale Diet Benefits
- Fast Weight Loss: Many users lose between 7-20 pounds in two weeks from water weight and fat. Some people enjoy seeing fast results to keep them motivated to continue healthy habits. Rapid weight loss can also help you feel and look like yourself again quickly if that’s your goal for a short term diet.
- Simple: There are no tedious math calculations. You simply eat what the diet tells you. There are no gray areas so you won’t feel overwhelmed with decisions. It also teaches you what standard portion sizes look like.
- Cheap Ingredients: Eggs, canned tuna in water, frozen vegetables, lean cuts of meat, and in season fruits are all cheap which makes following this diet affordable ($50-100 for both weeks for one person).
- Limited Options: While some may see this as a con, having strict guidelines can help you “detox” from unhealthy foods. It may help you become a more mindful eater by recognizing true hunger and learning how to not eat out of emotion. It can also teach you about healthy eating habits to use past the diet.
The 14-Day Scarsdale Diet Menu Meal Plan
Follow the 14 day scarsdale diet menu plan (same breakfasts, 1,000 calories total, adjusted portions, no fat, flavor with herbs/spices, water with meals, daily multivitamin).
Day 1
- Breakfast: Half a grapefruit, one slice of protein bread, coffee or tea
- Lunch: Tuna salad with a squirt of lemon juice, coffee or tea
- Dinner: Broiled fish, green salad, coffee or tea
- Snack: One apple
Day 2
- Breakfast: Half a grapefruit, one slice of protein bread, coffee or tea
- Lunch: Hamburger patty, one tomato, coffee or tea
- Dinner: Roast chicken, green salad, coffee or tea
- Snack: One orange
Day 3
- Breakfast: Half a grapefruit, one slice of protein bread, coffee or tea
- Lunch: Lean roast beef, green salad, coffee or tea
- Dinner: Broiled fish, green salad, coffee or tea
- Snack: One apple
Day 4
- Breakfast: Half a grapefruit, one slice of protein bread, coffee or tea
- Lunch: Two hard-boiled eggs, cottage cheese, coffee or tea
- Dinner: Broiled chicken, green salad, coffee or tea
- Snack: One orange
Day 5
- Breakfast: Half a grapefruit, one slice of protein bread, coffee or tea
- Lunch: Broiled fish, green salad, coffee or tea
- Dinner: Roast lamb, green salad, coffee or tea
- Snack: One apple
Day 6
- Breakfast: Half a grapefruit, one slice of protein bread, coffee or tea
- Lunch: Salmon salad with lemon juice, coffee or tea
- Dinner: Broiled chicken, green salad, coffee or tea
- Snack: One banana
Day 7
- Breakfast: Half a grapefruit, 1 slice of protein bread, and coffee or tea
- Lunch: Tuna salad made with lemon juice, with a choice of coffee or tea
- Dinner: Broiled fish and a green salad, with coffee or tea
- Snack: 1 medium apple
Day 8
- Breakfast: Half a grapefruit, 1 slice of protein bread, and coffee or tea
- Lunch: Lean roast beef with a green salad, with coffee or tea
- Dinner: Broiled chicken and a green salad, with coffee or tea
- Snack: 1 medium orange
Day 9
- Breakfast: Half a grapefruit, 1 slice of protein bread, and coffee or tea
- Lunch: 2 hard-boiled eggs with cottage cheese, with coffee or tea
- Dinner: Broiled fish and a green salad, with coffee or tea
- Snack: 1 medium apple
Day 10
- Breakfast: Half a grapefruit, 1 slice of protein bread, and coffee or tea
- Lunch: Lean hamburger patty with a slice of tomato, with coffee or tea
- Dinner: Roast lamb and a green salad, with coffee or tea
- Snack: 1 medium orange
Day 11
- Breakfast: Half a grapefruit, 1 slice of protein bread, coffee or tea
- Lunch: Tuna salad with lemon juice, coffee or tea
- Dinner: Broiled chicken, green salad with lemon, coffee or tea
- Snack: 1 medium apple
Day 12
- Breakfast: Half a grapefruit, 1 slice of protein bread, coffee or tea
- Lunch: Lean roast beef, green salad with vinegar, coffee or tea
- Dinner: Broiled fish, green salad with lemon, coffee or tea
- Snack: 1 medium orange
Day 13
- Breakfast: Half a grapefruit, 1 slice of protein bread, coffee or tea
- Lunch: 2 hard-boiled eggs, 1/2 cup cottage cheese, coffee or tea
- Dinner: Broiled chicken, green salad with vinegar, coffee or tea
- Snack: 1 medium apple
Day 14
- Breakfast: Half a grapefruit, 1 slice of protein bread, coffee or tea
- Lunch: 1 lean hamburger patty, 1 slice tomato, coffee or tea
- Dinner: Broiled fish, green salad with vinegar, coffee or tea
- Snack: 1 medium orange
Tip: If you’re still feeling hungry after your meal, consider adding more non-starchy vegetables or leafy greens to your plate.
Tips for Success
- Only eat what’s on the list. Deviating from the plan will only slow your progress.
- Drink plenty of water. It will help with an upset stomach and digestion.
- Don’t skip meals. Eating three times a day will keep your energy levels steady and prevent huge cravings.
- Avoid salt and sugar. They cause bloating and increase your appetite.
Possible cons and downsides:
The Scarsdale diet, with its extreme calorie restrictions, can lead to health problems. It may cause a slower metabolism, loss of muscle and fat if protein is deficient, or deficiencies in vitamins and nutrients. Low-carb diets can cause headaches, fatigue, and other initial problems.
Restrictive diets are hard to maintain and can lead to yo-yo dieting. Moderate, flexible plans are better for long-term weight loss. These scarsdale diet menu plan are not ideal for people who work out a lot or require more calories. Combine the diet with light exercise for the best results.
This scarsdale diet can help you easily begin your weight loss journey. With simple meals and few ingredients, you’ll find the Scarsdale diet easy to follow and make healthier decisions.
Important: Consult a doctor or dietitian before starting a low-calorie plan, especially if you have health conditions, are pregnant, breastfeeding, or highly active. Very low-calorie diets can cause side effects and are not suitable for everyone.
