The Scarsdale Diet Plan

The Scarsdale Diet plan was originally published almost thirty years ago. Dr. Herman Tarnower compiled advice that he had been giving to his patients for years about weight loss and staying healthy to avoid heart disease and other illnesses. The philosophy behind this diet is that proper weight management is absolutely necessary for "maximum individual health and well being."

The Scarsdale Diet plan boasts of being safe, satisfying, tasty and easy to follow, while leading to rapid weight loss. A primary objective of the plan is to be accessible and easy for those who do not cook regularly and dine out often.

The fourteen day plan is high in protein, low in fat, low in carbohydrates and very low in total calories. Carefully described food combinations are recommended, and are to be followed strictly. The diet also includes dieting tips, activity recommendations and a "Keep Trim Program" to help dieters maintain weight lost after the initial fourteen day plan

What makes the Scarsdale Diet a different weight loss?

Unlike many diet books, this one has stood the test of time. The Scarsdale Diet plan claims it is effective simply because it is easy to follow and "it works." It is written from the perspective of a medical doctor who spent years tracking the day to day experiences of his patients, seeing what worked for maintained weight loss and what did not.

What is the Scarsdale Diet plan?

The Scarsdale Diet plan is based on incorporating a number of "ingredients" for success: a safe balance of nutrients, quick weight loss, variety, simplicity, behavior modification and practicality.

The meal plan is based on eating a calorie intake of 43% proteins, 22.5% fats and 34.5% carbohydrates. This balance of nutrients promises to increase the body's ability to burn fat for energy and lead to weight loss. It triggers a type of fat metabolism that will produce substances called ketones in the body. These ketones will be excreted in the urine, but will also contribute to curbing appetite as they travel through the body. Tarnower warns that ketone production is safe for dieters, unless they suffer from uncontrolled diabetes, alcoholism or are in the third trimester of pregnancy.

Basic rules, for the Scarsdale Diet, include numerous food restrictions (see table below) and the following guidelines:

• Stick to exactly what is assigned and do not substitute!
• No alcohol.
• Only carrots and celery between meals.
• When you are full, stop eating!
• Don't stay on the diet for more than 14 days at a time.

A seven day meal plan with recipes is included. Dieters are to repeat the seven days twice for a complete14 day plan. A typical day on the Scarsdale Diet plan would look like the following:

Breakfast: Half a grapefruit (or other available seasonal fruit), 1 slice of dry toasted whole grain "protein bread," and black coffee or tea.

Lunch: Hot or cold turkey or chicken, tomatoes, carrots, cooked broccoli and grapefruit.

Dinner: Broiled steak (with all visible fat removed), brussel sprouts and a salad with lemon juice.

Alternative versions are included, as well as modified meal plans for vegetarians, the budget conscious and dieters who like to cook. There is also an international plan with cuisines from Greece, Italy, Japan and other countries.

After the initial two week program, you switch to a maintenance ("Keep Trim") plan, which includes recommendations that are less restrictive and allows more foods. Many carbs and fats are still restricted, but skim milk, alcohol, and other previously restricted foods are allowed in moderation. You are encouraged to stay on the Keep Trim plan for at least two weeks, or until your weight backslides and exceeds your goal weight by four pounds or more (charts given). When this slight weight gain occurs, you can then return to the original diet plan for seven days or more, as needed.

Other Scarsdale Diet tips include: take time to chew your food carefully, use a nonstick skillet, and cook with herbs and spices to add flavor without calories. Dr. Tanrower also offers useful guides to various health conditions, and includes any additional dietary restrictions or requirements those individuals may need.

What are the weight loss expectations?

Weight loss may vary, but dieters are promised up to a twenty pound weight loss in two weeks.

Is exercise promoted?

Exercise is not a primary focus of the Scarsdale Diet plan. Tarnower mentions that it is "extremely difficult to lose significant weight through exercise," but he does make some recommendations for physical activities, like brisk two mile walks, tennis, swimming and golf. The diet does mention that you should expend at least 300 calories a day on some activity to stay fit. There is an appendix with information on calorie expenditures for thirty minutes of various activities, everything from canoeing (approximately 150 calories) to ironing (approximately 75 calories).

Are supplements recommended?

There is no mention of supplements in the Scarsdale Diet plan.