Scarsdale Diet: Lose 20 Pounds In 14-Day With This Free Meal Plan!

Twenty pounds in just 14 day – this seemingly dreamlike weight loss success is promised by the Scarsdale diet. But why this ambitious promise is too good to be true and what you can really expect from this diet variant, you can find out here.

What is the Scarsdale Diet?

The Scarsdale Diet was first published in 1978 by Dr. Herman Tarnower and Samm Sinclair Baker. Tarnower was a heart specialist and originally developed the diet for patients with heart disease.

In time, he discovered that other people could use this diet and that those who followed it not only lost weight, but also significantly improved their health problems.

Scarsdale Diet

How does the Scarsdale diet work

It is a low carb diet: the diet plan consists mainly of high protein sources such as low-fat meat and dairy products, fish and shrimp, and fruits and vegetables. On the other hand, the carbohydrate content is very small (few whole grain products). The body has to change its metabolism to survive the lack of carbohydrates. This is to stimulate fat burning and suppress a feeling of hunger.

This diet’s low calorie intake of approximately 1000 calories per day and fat-burning properties result in rapid weight loss.

In general, the Scarsdale Diet consists of the following proportions of nutrients: 31.5% carbohydrates, 43% protein, and 22.5% fat. The goal is to consume no more than 1,000 calories per day. The results of this diet are promising, as you can lose up to 20 pounds in 14 days.


Scarsdale Diet

The diet menu is designed for a 14-day period. Ideally, nothing should be added and, of course, nothing should be taken away.

This diet plan is designed to change your eating habits, so it is important to be disciplined and enjoy these new foods. If you feel the need to snack, raw carrots or celery are ideal.

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Scarsdale diet 14 day menu plan

Daily breakfast

Breakfast must be served every day:

½ grapefruit
1 slice of protein bread
Coffee/tea without sugar or milk


Lunch: Mixed lean meats (chicken, turkey, ect…) sliced tomatoes. Coffee, tea or some diet soda
Dinner: Lean fish or seafood. Mixed salad with seasonal vegetables. A slice of protein bread. A grapefruit, coffee or tea.


Lunch: Fruit salad (as much as you want). Coffee or tea;
Dinner: 2 grilled lean meat burgers. Tomatoes, lettuce, celery and cucumbers. Coffee or tea.


Lunch: Tuna or salmon salad seasoned with lemon and vinegar. Grapefruit or melon. Coffee or tea;
Dinner: Roast lamb. Lettuce, tomato, cucumber and celery salad. Coffee or tea.

If you find lamb too expensive, buy chicken, turkey or any low-fat meat that is cheaper.


Lunch: Two boiled eggs, white cheese. Sliced tomatoes and a slice of protein bread. Coffee or tea;
Dinner: Grilled chicken, sauteed spinach with garlic. Coffee or tea.


Lunch: Slices of white cheese, spinach (as many as you like). A slice of protein bread. Coffee or tea;
Dinner: Lean fish or seafood. Mixed salad of fresh vegetables (as many as you wish). Coffee or tea.


Lunch: Fruit salad ( as much), Coffee or tea;
Dinner: Roast chicken or turkey, lettuce and tomato salad. Grapefruit. Coffee or tea.


Lunch: Grilled chicken or turkey. Tomatoes, carrots, cooked cabbage, broccoli or cauliflower. Grapefruit. Coffee or tea;
Dinner: Grilled veal fillet. Mixed salad with Brussels sprouts. Coffee or tea.

During the second week the same menu should be repeated.


  • Everyone who has followed this menu of the Scarsdale Diet has had excellent results. Although there are not many foods, it covers the minimum nutritional requirements.
  • You should not skip any meals and, if possible, avoid changing the lunches and dinners of each day, as they are balanced for each day.
  • When it comes to what you should do while following the Scarsdale Diet menu, it is not much different from other diets:
  • Drink plenty of water.
  • You should try to walk at least 1.5 kilometres a day. However, if you are doing other types of exercise, continue to do them.

Can you lose weight by using the Scarsdale diet?

Yes. You can and probably will lose weight on the Scarsdale diet if you follow it as recommended.

The problem is that it is a very restrictive diet, so it is difficult to stick to it. Although it can help you lose weight quickly, it doesn’t teach you how to eat healthy and sustainably. So when the diet is “over,” you’ll likely fall back on old habits and regain the weight you lost.

If that doesn’t sound like a big deal, keep in mind that losing weight too quickly will likely mean you’ll lose lean muscle mass instead of fat, which can slow down your metabolism and make weight loss even more difficult later on.

Keep reading: Banana diet will make you lose 10 pounds in a week

Share this healthy eating plan with all your friends so they can keep the pounds off, too.