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2016 © Beginner Weight Loss
BEGINNER WEIGHT LOSS

The Scarsdale Diet Plan

The Scarsdale Diet is a low carbohydrate and high protein diet plan.

The late Dr. Herman Tarnower's highly egimented program is detailed in his book The Complete Scarsdale

medical Diet. The main principles of the this diet plan is to eliminate nearly all carbohydrates and severely

limit your intake of any carbohydrates you do ingest.

The diet also limits fat intake, contrary to the Atkins diet, but not to dangerously low levels. The Scarsdale

Diet has a very specific food group ratio - it contains 43% protein, 22.5% fat,and 34.5% carbohydrate.

The diet is very low calorie (about 800 - 1000 per day), and has to be followed very strictly for the first two

weeks. The diet suggests that weight loss of up to 20 pounds (9kg) is possible in just 14 days.

"A diet is useless if people can't stick to it. A good diet must be palatable, safe, satisfying and

uncomplicated. It must show results in a reasonably short period of time. And most important of all, it

must help to develop a lifetime pattern of good eating habits so that the weight lost will stay lost." -

Dr.Herman Tarnower, author of “The Complete Scarsdale Medical Diet”.

Although this diet plan is indeed known to yield very quick weight loss, initially it is mostly water and the

weight loss is predominantly due to the extremely reduced calorie consumption.

The Scarsdale diet has to be followed rigidly for 7-14 days. Another week or two at a slightly less rigorous

pace follows. Many low carbohydrate and high protein diets have a short induction period, but this two

week cycle is rather unique to the Scarsdale diet.

This diet is considered healthier than the Atkins diet as it includes some complex carbohydrates such as

bread and fruit. You do not have to count calories or grams of fat nor weigh your food. There is no limit on

portion sizes. All meat must be very lean and all visible fat must removed before cooking. Skin and fat

from chicken and turkey should also be removed. It is not necessary to eat everything prescribed, but one

mustn't substitute or add anything.

This diet advises against strenuous exercise as part of the diet plan especially for those over 40. This is

probably due to the low calorific value of the diet plan. Herbal appetite suppressants are suggested as a

supplement to the diet. These, however,can be dangerous for people with heart disease or high blood

pressure and have been linked to sudden death when used in large quantities or in conjunction with other

stimulants such as caffeine.

Scarsdale Diet Daily Meal Plan Sample:

    Breakfast (same every day)

1/2 a grapefruit

One slice of wholemeal toast (no spreads or butter)

Coffee (no sugar or milk)

Artificial sweeteners allowed.

    Lunch

Canned salmon/ mackerel/ tuna

Salad with oil-free dressing

Coffee (no sugar or milk)

    Dinner

Roast lamb (with all visible fat removed)

Large salad with lemon and vinegar dressing

Coffee (no sugar or milk)

    Drinks

Water, diet drinks, tea, soda water. No alcohol.

    Snacks

Raw Celery and Carrots.

Any of the following may be used to one's heart's content: salt, pepper, vinegar, lemon,herbs,

Worcestershire sauce, soy sauce and mustard. 4-8 glasses of water per day are recommended.

Although the Scarsdale Diet Plan was developed by a cardiologist, (Dr. Tarnower), as a way to lose a

significant amount of weight in a short period of time, it is not suitable for long term weight management

and certainly not a diet one should attempt without the advice of one’s own doctor.

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                   2016 © Beginner Weight Loss
Beginner Weight Loss

The Scarsdale Diet

Plan

The Scarsdale Diet is a low carbohydrate

and high protein diet plan.

The late Dr. Herman Tarnower's highly egimented

program is detailed in his book The Complete

Scarsdale medical Diet. The main principles of the

this diet plan is to eliminate nearly all carbohydrates

and severely limit your intake of any carbohydrates

you do ingest.

The diet also limits fat intake, contrary to the Atkins

diet, but not to dangerously low levels. The

Scarsdale Diet has a very specific food group ratio -

it contains 43% protein, 22.5% fat,and 34.5%

carbohydrate.

The diet is very low calorie (about 800 - 1000 per

day), and has to be followed very strictly for the first

two weeks. The diet suggests that weight loss of up

to 20 pounds (9kg) is possible in just 14 days.

"A diet is useless if people can't stick to it. A good

diet must be palatable, safe, satisfying and

uncomplicated. It must show results in a reasonably

short period of time. And most important of all, it

must help to develop a lifetime pattern of good

eating habits so that the weight lost will stay lost." -

Dr.Herman Tarnower, author of “The Complete

Scarsdale Medical Diet”.

Although this diet plan is indeed known to yield very

quick weight loss, initially it is mostly water and the

weight loss is predominantly due to the extremely

reduced calorie consumption.

The Scarsdale diet has to be followed rigidly for 7-14

days. Another week or two at a slightly less rigorous

pace follows. Many low carbohydrate and high

protein diets have a short induction period, but this

two week cycle is rather unique to the Scarsdale

diet.

This diet is considered healthier than the Atkins diet

as it includes some complex carbohydrates such as

bread and fruit. You do not have to count calories or

grams of fat nor weigh your food. There is no limit

on portion sizes. All meat must be very lean and all

visible fat must removed before cooking. Skin and

fat from chicken and turkey should also be

removed. It is not necessary to eat everything

prescribed, but one mustn't substitute or add

anything.

This diet advises against strenuous exercise as part

of the diet plan especially for those over 40. This is

probably due to the low calorific value of the diet

plan. Herbal appetite suppressants are suggested as

a supplement to the diet. These, however,can be

dangerous for people with heart disease or high

blood pressure and have been linked to sudden

death when used in large quantities or in

conjunction with other stimulants such as caffeine.

Scarsdale Diet Daily Meal Plan Sample:

    Breakfast (same every day)

1/2 a grapefruit

One slice of wholemeal toast (no spreads or

butter)

Coffee (no sugar or milk)

Artificial sweeteners allowed.

    Lunch

Canned salmon/ mackerel/ tuna

Salad with oil-free dressing

Coffee (no sugar or milk)

    Dinner

Roast lamb (with all visible fat removed)

Large salad with lemon and vinegar dressing

Coffee (no sugar or milk)

    Drinks

Water, diet drinks, tea, soda water. No alcohol.

    Snacks

Raw Celery and Carrots.

Any of the following may be used to one's heart's

content: salt, pepper, vinegar, lemon,herbs,

Worcestershire sauce, soy sauce and mustard. 4-8

glasses of water per day are recommended.

Although the Scarsdale Diet Plan was developed by

a cardiologist, (Dr. Tarnower), as a way to lose a

significant amount of weight in a short period of

time, it is not suitable for long term weight

management and certainly not a diet one should

attempt without the advice of one’s own doctor.