The Scarsdale Diet Plan
Based on portion control and a strict plan of meals that focus around a 14 day period. Reported weight loss in the fourteen days averages 7-15 pounds. A very popular diet plan, the Scarsdale diet that has been around for years.
How the Scarsdale Diet works:
- Follow the Scarsdale Medical Diet (SMD) strictly for two weeks.
- 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.
The Scarsdale Diet Plan:
Where no portion is indicated, you can eat as much as you like. Eat until you are satisfied but not stuffed. Between meals you can snack on carrots, celery, and low sodium vegetable broth
BREAKFAST EVERY DAY:
 |
One half grapefruit -if not available,use fruits* in season
One slice of protein bread**, toasted, no spread added
Coffee /tea (no sugar, cream or milk, no honey)
MONDAY:
Lunch:
Assorted cold cuts***
Tomatoes – sliced, broiled, or stewed
Coffee/Tea/Diet Soda/Water
Dinner:
Fish or shellfish, any kind
Combination salad, any greens and vegetables as you wish
One slice protein bread toasted
Grapefruit – if not available, use fruits in season
Coffee/Tea/Diet Soda/Water
TUESDAY
Lunch:
Fruit salad, any combination of fruits
Coffee/Tea/Diet Soda/Water
Dinner:
Plenty of broiled, lean hamburger
Tomatoes, lettuce, celery, olives (limit 4), cucumbers and/or Brussels Sprouts
Coffee/Tea/Diet Soda/Water
WEDNESDAY
Lunch:
Tuna fish or salmon salad (oil drained off)
with lemon and vinegar dressing
Grapefruit, or melon, or fruit in season
Coffee/Tea/Diet Soda/Water
Dinner:
Sliced roast lamb***, all visible fat removed
Salad of lettuce,tomatoes,cucumbers,celery
Coffee/Tea/Diet Soda/Water
*** Can be subsituted with fish, seafood, chicken or turkey, or veg protein
THURSDAY
Lunch:
Two eggs, any style (no fat used in cooking)
Low-fat cottage cheese
Zucchini, or string beans, or sliced/stewed tomatoes
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water
Dinner:
Roast, broiled or barbequed chicken (skin and visible fat removed before eating)
Plenty of spinach, green peppers, string beans
Coffee/Tea/Diet Soda/Water
FRIDAY
Lunch:
Assorted cheese slices (preferably lowfat)
Spinach, all you want
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water
Dinner:
Fish or shellfish
Combination salad (any fresh vegetables desired, raw or cooked)
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water
SATURDAY
Lunch:
Fruit salad, any combination of fruits
Coffee/Tea/Diet Soda/Water
Dinner:
Roast turkey or chicken
Salad of tomatoes and lettuce
Grapefruit or fruit in season
Coffee/Tea/Diet Soda/Water
SUNDAY
Lunch:
Cold or hot turkey or chicken
Tomatoes, carrots, cooked cabbage, broccoli or cauliflower
Grapefruit, or fruit in season
Coffee/Tea/Diet Soda/Water
Dinner:
Plenty of broiled (grilled) steak, all visible fat removed before eating; any cut of steak you wish- sirloin, porterhouse, London broil, etc.
Salad of lettuce, cucumbers, celery, tomatoes (sliced or cooked)
Brussels Sprouts
Coffee/Tea/Diet Soda/Water
SECOND WEEK:
Repeat all menus of the first week.
SCARSDALE DIET- SUBSTITUTE LUNCH
If you want, you can substitute the following lunch for any lunch, any day, on the Scarsdale diet.
4 oz. lowfat cottage cheese
1 T. low-fat sour cream
Sliced fruit, all you want 3 whole walnuts or pecans
BEST FRUIT CHOICES FOR THE SCARSDALE DIET: (lowest in sugar and carbs)
1/2 cup strawberries
1/2 cup raspberries
1/2 cup blueberries
1/2 cup blackberries
apple
peach
orange
pear
plum
tangerine
*Allowed fruit substitutes
Grapefruit may be replaced any day by any of the following fruits in season: 1/2 cup diced fresh pineapple or 1/2 mango or 1/2 papaya or 1/2 canteloupe or a generous slice of honeydew, casaba or other available melon.
**protein bread substitutes
If protein bread is not available, you may substitute whole wheat bread (as dense as possible), or gluten bread.
***cold cuts
your choice – lean meats, chicken, turkey
Tips:
* Cooking with herbs, seasonings, spices, grated onion, minced parsley is recommended.
* Salt, Non-stick vegetable spray, cocktail sauce, ketchup, chili sauce & mustard are all permitted, but should be used within MODERATION.
* Vegetables not permitted are corn, peas, potatoes, lentils and any beans, except green or waxed.
* Where no portion is indicated, you can eat as much as you like. Eat until you are satisfied, not stuffed
* Between meals you can snack on carrots, celery, and low sodium vegetable broth Count your calories – they should be between 850 – 1000 a day.
SCARSDALE HOME-BAKED PROTEIN BREAD RECIPE
1 cup of warm water,
1 tablespoon of dry yeast,
1/2 Teaspoon salt,
1 Teaspoon sugar,
1/2 Teaspoon Cider Vinegar,
1/2 cup of soy flour,
1/4 cup gluton flour,
1 1/2 cups of whole wheat flour.
Standard small bread pan (7 3/8 x 3 5/8 x 2 1/4″)
Pour water into mixing bowl. Sprinkle dry yeast on water and let stand until it dissolves (about 5 minutes). Mix in salt, sugar, cider vinegar. Sift thoroughly, then gradually add soy and gluten flours, then whole wheat flour.
Mix slowly until dough stiffens and does not stick to sides of bowl (you may used a food processor, following machine directions, for this step). Lightly flour a board then roll out the dough on it. Knead well (about 5 minutes) until dough feels smooth and elastic. Coat bread pan with no-stick vegetable spray. Shape the dough to fit, set it into the pan, cover with dish towel and set in a warm place to rise to about the top of the bread pan (2 to 3 hours). Preheat oven to 325 degrees. Bake bread for about 1 hour or until well browned.
Home-baked bread is denser than commercial so cut thin slices, then toast. Keep in refrigerator.
This is a VERY dense and heavy bread. It is important to use a SMALL loaf pan to bake it in, then slice thinly.