The Scarsdale diet, created by the physician Dr. Tarnower, is fast becoming one of the most popular low-calorie meal plans around the globe. This is because it is a very low calorie diet that people can use to lose a lot of weight in a short space of time. However, there are pros and cons of scarsdale diet. It is categorized as a VLDC because it aims to keep calories less than 1000 a day while preventing the body from going into “starvation mode”. Despite its popularity, it is still important to examine this diet’s benefits and drawbacks.
How the Scarsdale Diet Works
For 7-14 days, followers of the Scarsdale diet are given a strict meal plan that consists of specific foods. The diet’s basic premise is to consume 34.5% carbohydrates, 43% fats and 22.5% fats. Although this is a moderately high number of carbohydrates compared to other low-carb meal plans, advocates of this diet believe that this is what is needed to achieve rapid but sustainable weight loss. Because some food portions are not specified, you should aim to keep the calorie count less than 1000.
Scarsdale Diet Meal Plan
As mentioned earlier, one of the cons of Scarsdale diet is that it is very rigid, and failure to follow it to the last detail can potentially sabotage your weight loss efforts. Dieters are to eat the same meal for breakfast throughout the duration of the diet. There are also foods and beverages that are banned from the meal plan, including alcohol, cooking oil, mayonnaise and sweetened drinks.
Day 1:
Breakfast: 1 grapefruit, 1 slice whole wheat bread, hot or cold beverage without sugar
Lunch: Unlimited amount of tomatoes, cold cut meats of any kind
Dinner: 1 grapefruit, 1 slice bread, fish, green salad
Day 2:
Breakfast: Same as day1
Lunch: Vegetables (tomatoes, cucumbers, celery), homemade burger with lean meat
Dinner: Any kind of fruit or fruit salad
Day 3:
Breakfast: Same as day 1
Lunch: Salmon, green salad, 1 grapefruit
Dinner: Chicken/lamb/fish
Day 4:
Breakfast: Same as day 1
Lunch: 1 slice bread, 2 eggs, unlimited tomatoes, diet cottage cheese
Dinner: Chicken/turkey (without skin), beans, spinach
Day 5:
Breakfast: Same as day 1
Lunch: 1 slice bread, unlimited spinach, low-fat cheese
Dinner: 1 slice bread, 1 grapefruit, chicken, green salad
Day 6:
Breakfast: Same as day 1
Lunch: Green salad
Dinner: Green salad, 1 slice bread, fish
Day 7:
Breakfast: Same as day 1
Lunch: 1 grapefruit, chicken, vegetables
Dinner: Beef (steak), Brussels sprouts, other choice of vegetables
Pros of the Scarsdale Diet
Apart from fast weight loss in just a week or two, many people find the Scarsdale diet easy to follow. It does not use complicated recipes or the meal plan is specific. Meals contain a balance of carbohydrates, protein and fats. While protein curbs hunger, carbohydrates give the body enough energy to go about daily life. Eating enough carbohydrates also minimizes symptoms such as fatigue, muscle weakness, headaches and dizzy spells.
Cons of Scarsdale Diet
As a VLCD, the danger of the Scarsdale diet is its low calories. The calories and nutrients are not enough to sustain normal body function and can possibly lead to organ complications. Some dieters also find the meal plan to be bland. Weight loss can be unsustainable as well, given that it does not teach dieters how to prepare healthy meals for long-term fitness. The exclusion of exercise might cause loss of muscle over time. Like any extremely low-calorie meal plan, the Scarsdale diet has its pros and cons. On the one hand, cutting calories can cause major weight loss in a short time. This is desirable for people looking for a quick. However, following this diet is unsafe for those with conditions like diabetes and high blood pressure. Eating too few calories can be harmful and unsustainable. Speak to your doctor first before considering this weight loss option.
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