The Scarsdale Medical Diet
The Scarsdale Medical Diet is based on eating proteins, carbohydrates, and fats in the portions 43% protein, 22.5% fat and 34.5% carbohydrates. Once named The World’s Best Selling Diet Book, it still remains as one of the top selling diet books of all time. The book claims you can lose up to 20lbs in 14 days.
It was created in the 1970s by Dr. Herman Tarnower. It’s named after the town in New York where Dr. Tarnower conducted his thriving medical practice. As a medical doctor specialising in treating obesity, Dr. Tarnower combined the medical phenomenon of ketosis, and its ability to generate weight loss, with an MD-designed food program.
The Scarsdale Medical Diet is a very specific and structured diet that is to be followed exactly for the first 14 days, another 14 day period follows that still specifies certain foods to eat, but is less structured and allows additional foods.
Water
The Scarsdale Medical Diet recommends drinking at least 4 glasses of water per day.
Two week limit
The diet was only ever recommended to be followed for a total of two weeks. Dr. Tarnower then suggested that dieters follow his ‘keep trim’ programme, which isn’t quite as strict as the two week diet, provides more calories, but still bans many foods. You can’t continue the diet below to four or even three consecutive weeks.
The 14 day diet plan
- Where there is no portion size indicated, you can eat as much as you like. Eat until you’re satisfied, not stuffed.
- Between meals you can snack on carrots and celery.
- Banned vegetables are corn, peas, potatoes, lentils, and any beans except green beans or waxed beans.
- You can cook with herbs, seasonings, spices, grated onion, minced parsley.
- Salt, non-stick vegetable spray, cocktail sauce, ketchup, chili sauce, and mustard are allowed , but should be used with moderation.
Breakfast every day:
One half of a grapefruit – or any fruit in season
One slice of protein or whole grain bread, toasted, no spread
Coffee or tea – no sugar, cream, milk or honey
Day 1 Lunch:
Assorted cold cuts of lean meat (can be substituted with fish, seafood, chicken, turkey, or veg protein)
Tomatoes – sliced, broiled, or stewed
Coffee, tea, diet soda, or water
Day 1 Dinner
Fish or shellfish (any kind)
Combination salad – any greens and vegetables
One slice of protein or whole grain bread, toasted
Grapefruit – if not available, use fruits in season
Coffee, tea, diet soda, or water
Day 2 Lunch
Fruit salad – any combination
Coffee, tea, diet soda, or water
Day 2 Dinner
Broiled lean hamburger
Tomatoes, lettuce, celery, olives, cucumber and/or brussel sprouts
Coffee, tea, diet soda, or water
Day 3 Lunch
Tuna fish or salmon salad (oil drained off)
Lemon and vinegar dressing
Grapefruit, melon, or any fruit in season
Coffee, tea, diet soda, or water
Day 3 Dinner
Sliced roast lamb – all visible fat removed (can be substituted with fish, seafood, chicken, turkey, or veg protein)
Salad of lettuce, tomatoes, cucumber, celery
Coffee, tea, diet soda, or water
Day 4 Lunch
Two eggs – any style (not fat used in cooking)
Low fat cottage cheese
Zucchini, or string beans, or sliced/stewed tomatoes
One slice of protein or whole grain bread, toasted
Coffee, tea, diet soda, or water
Day 4 Dinner
Roast, broiled, or barbequed chicken (skin and visible fat removed)
Spinach, green peppers, string beans
Coffee, tea, diet soda, or water
Day 5 Lunch
Assorted cheese slices (preferably low fat)
Spinach
One slice of protein or whole grain bread, toasted
Coffee, tea, diet soda, or water
Day 5 Dinner
Fish or shellfish
Combination salad – any fresh vegetables, raw or cooked
One slice of protein or whole grain bread, toasted
Coffee, tea, diet soda, or water
Day 6 Lunch
Fruit salad – any combination
Coffee, tea, diet soda, or water
Day 6 Dinner
Roast turkey or chicken
Salad of tomatoes and lettuce
Grapefruit – or any fruit in season
Coffee, tea, diet soda, or water
Day 7 Lunch
Hot or cold turkey or chicken
Tomatoes, carrots, cooked cabbage, broccoli or cauliflower
Grapefruit – or any fruit in season
Coffee, tea, diet soda, or water
Day 7 Dinner
Broiled or grilled steak – any cut (all visible fat removed)
Salad of lettuce, cucumber, celery, tomatoes, brussel sprouts
Coffee, tea, diet soda, or water
Substitute lunch available
If you wish, you can substitute the following lunch of any lunch on any day.
4oz low-fat cheese or cottage cheese
One tablespoon of low-fat sour cream
Any amount of sliced fruit
3 walnuts of pecans – whole or chopped
Coffee, tea, diet soda, or water
Top tip: puree the cottage cheese and sour cream to make a whipped topping, serve over mixed berries and top with chopped nuts for a ‘sundae’!
The second week
Repeat all menus of the first week – it’s that simple! If any 14 days, you still want to lose more weight, switch to Dr Tawnower’s ‘Keep-Trim Eating’ for two weeks, before you can go back on The Scarsdale Medical Diet plan.
