The Scarsdale Diet was created in 1978 by Dr. Herman Tarnower, and with both one week and two week plans. The diet provides a three-meal menu for each of seven days. If you choose to continue with the diet for a second week, you simply repeat the seven-day menu. Tarnower does not advise staying on the diet for more than two weeks, and wait two weeks after the second week to try it again.
Method
The Scarsdale diet is a very low-calorie, low-carbohydrate plan designed to promote rapid weight loss of 1 lb. per day. It allows no more than 1,000 calories per day, although calorie counting isn't required. If you eat only the foods the diet prescribes at each meal, you'll stay within the calorie limits. The meal plan falls into a ratio of 34.5 percent carbohydrates, 43 percent protein and 22.5 percent fat.
Rules
Beverages are limited to diet soda, coffee, tea or water, and you must drink at least four glasses of water or diet soda per day. You can't have any snacks. You have some options for seasoning the foods included in the meal plan. You may choose from salt, pepper, lemon, vinegar, catsup, mustard, soy sauce, Worcestershire sauce or herbs. You may add an artificial sweetener to your tea or coffee.
Menu
On each of the seven days, breakfast consists of half a grapefruit and coffee or tea. The lunch entrees include lean chicken, beef or fish on the first day, and different versions of salad on the second, third, sixth and seventh days. Lunch on the fourth day includes two eggs, cottage cheese, squash and one slice of toast. On the fifth day, it includes cheese, spinach and one slice of toast. Scheduled dinner entrees include broiled fish, a hamburger without bread or a bun, lean pork chops and chicken without skin. A variety of salads, grapefruit, melon and cooked vegetables balance out the dinner menu on each of the seven days. At some meals, such as those allowing fish, chicken or meat, you can have unlimited portions.
Drawbacks
The Scarsdale diet shares the same risk factors as other very low-calorie diets. You might experience fatigue, irritability, constipation or diarrhea. Eating less than 1,000 calories a day will most likely not allow you the energy to pursue any sort of exercise program. The first edition of Tarnower's book, released in 1978, doesn't even mention exercise. The regimented eating plan offers no flexibility. Because it's so limited and so low-calorie, you're likely to gain the weight back as soon as you go off the diet. If you're considering the Scarsdale diet, speak with your doctor first to make sure it's appropriate for you.
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