The Scarsdale Diet: What It Is and How It Works

A diet born in America many years ago, it continues to enjoy great popularity thanks to three strong points. The speed of results: without wasting time and effort at eating, in the first phase you can lose up to half a kilo in a day, and then, if you maintain discipline, you can reach the finish line in two weeks. In fact, the Scarsdale diet is also called the "14-day diet." Secondly, the weight loss is linked to a drastic decrease in Calories and carbohydrates, while meals during the day remain three. Third strong point: maintaining the results is easier than many other diets.

Scarsdale Diet

La Scardale diet It was conceived in the 1970s by the American cardiologist and physiologist Herman Tarnower who worked at Scarsdale Medical Center in Westchester County, New York. This diet It is therefore very recent compared to others on the market. Its main goal is to allow people to lose about half a kilo per day, following a diet that consists of permitted foods and others that are absolutely banned. This diet is called "low-carb," meaning low in carbohydrates, and is still one of the most followed in the United States. In this diet, therefore, the consumption of carbohydrates is reduced and that of proteins is increased. For this reason, the Scarsdale diet cannot be followed for long periods, given that the many protein They can cause liver and kidney damage. Therefore, it can be practiced for a maximum of two weeks, after which the weight should be maintained with a "maintenance diet." After the "maintenance" diet, if weight loss is still needed, a new Scarsdale cycle can be started for another 15 days. This diet prohibits certain vegetables, such as peas, potatoes, beans and lentils.

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HOW THE SCARSDALE DIET WORKS

The Scarsdale Diet is divided into two different phases. Let's take a look at what each involves.

• The first phase of this American diet lasts two weeks, during which approximately 1000 calories should be consumed. Calories per day, taken by eating mainly about 43% proteins and about 35% complex carbohydrates. In these first two weeks, the following are banned: alcoholic beverages and sugary ones and salads can only be seasoned with vinegar and lemon. You can't eat fats and carne It must be skinless and, necessarily, lean.
• The second phase lasts until the ideal weight is reached or even as maintenance after the weight has been reached. The essential thing is that it is absolutely forbidden to sugar, legumes, amino acids, lipids dairy product, sweets, alcoholic drinks, meat and fatty condiments and you cannot consume more than two slices of bread per day. After this additional period of restrictions ends, you can return to normal eating habits if you've reached your ideal weight.

HOW MANY POUNDS CAN YOU LOSE WITH THE SCARSDALE DIET?

With the Scarsdale diet, which is essentially based on a regime low calorie and low-carb, you can lose up to 10 kg in two weeks. Of course, this is a very rapid weight loss, which is mainly linked to the depletion of the body's carbohydrate reserves, the reduction of muscle mass muscular and dehydration. Furthermore, with a diet of this type, the "yo-yo" effect is quite a high risk, given that it cannot be continued for more than two weeks; this almost always means that you go back to eating exactly as you did before, if you don't eat correctly. nutrition education, that lasts over time. The creator of the Scarsdale diet himself, in fact, established that it could not last more than 15 days.

HOW TO LOSE TEN KILOS IN A MONTH?

The Scarsdale diet allows you to lose about 5 kg in two weeks, and therefore about 10 kg in a month. The first two weeks are the most complex and effective, then comes the maintenance period, which is when you could make the mistake of regaining all the lost weight. The Scarsdale diet is low in calories, cutting about 1200 calories a day and, therefore, allows for a slimming much faster; in fact, when the body is on this diet, it burns its fat and sugar reserves first. diet It must be followed strictly because only then is weight loss guaranteed. The Scarsdale diet allows you to lose about half a kilo per day, making it very useful for those who want to lose a dress size in just two weeks.

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SCARSDALE DIET WEEKLY MENU

The Scarsdale diet, as we've already mentioned, allows for the consumption of certain foods and categorically bans others. Among the permitted foods are lean meats, such as chicken breast, beef or beef burger, the tuna in brine, the swordfish, or vegetables like tomatoes and lettuce, and fruits like grapefruit. The only condiments allowed are vinegar, lemon, and soy sauce. Portions don't need to be weighed; each person should adjust them based on their own physical characteristics. Below is a sample weekly menu, taken from the website nonsolobenessere.it

Day 1

• Breakfast: Sweetened tea or coffee with only artificial sweetener, a slice of whole-wheat bread, half a grapefruit.
• Lunch: A large portion of lean meat, tomatoes.
• Dinner: A generous portion of lean fish, salad, a grapefruit.

Day 2

• Breakfast: sweetened tea or coffee with only sweetener artificial, a slice of wholemeal bread, half a grapefruit.
• Lunch: a fruit salad and a tea or herbal tea.
• Dinner: Lean beef burger and steamed vegetables.

Day 3

• Breakfast: Sweetened tea or coffee with only artificial sweetener, a slice of whole-wheat bread, half a grapefruit.
• Lunch: a fillet of fish as tuna or grilled swordfish, fruit and tea.
• Dinner: Grilled steak, tomatoes, a grapefruit.

Day 4

• Breakfast: Sweetened tea or coffee with only artificial sweetener, a slice of whole-wheat bread, half a grapefruit.
• Lunch: a baked omelette, grilled courgettes, low-fat cheese, a tea.
• Dinner: Chicken breast, mixed boiled or steamed vegetables.

Day 5

• Breakfast: sweetened tea or coffee with only artificial sweetener, a slice of bread whole wheat, half a grapefruit.
• Lunch: salad with mixed fresh cheeses, fruit.
• Dinner: A portion of steamed fish seasoned with lemon, with vegetables on the side.

Day 6

• Breakfast: sweetened tea or coffee with only artificial sweetener, a slice of wholemeal bread, half a grapefruit.
• Lunch: fruit salad and tea.
• Dinner: lean baked meat, tomato salad, a grapefruit.

Day 7

• Breakfast: Sweetened tea or coffee with only artificial sweetener, a slice of whole-wheat bread, half a grapefruit.
• Lunch: Baked chicken, side dish of boiled or raw vegetables.
• Dinner: mixed salad, tomatoes, meat or lean fish, a grapefruit

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VEGETARIAN SCARSDALE DIET

The Scarsdale Vegetarian Diet is a variation of the classic diet and is intended for those who do not consume meat or fish. The Scarsdale Vegetarian Diet provides a more varied weekly menu than the original one and with fewer calories. protein, since there are no longer either the dog or the fish; in their place, the vegetable, Potatoes and vegetable proteins. The diet is still high in protein, as it's free of fats and carbohydrates, but it's highly weight-loss-friendly and designed for those who want to lose weight very quickly. This vegetarian diet follows the same rules as the original diet. There's also an initial weight-loss phase and a second maintenance phase. The challenge lies in getting used to a calorie-free diet that's devoid of many foods and nutrients. On the Scarsdale vegetarian diet, you can eat foods not included in the original diet, such as: peas, la nuts, The soybean, potatoes, Any type of vegetable, both cooked and raw, and plant-based proteins like seitan and tofu. The two-week weight loss program requires an intake of approximately 1200 calories per day, which could lead to a weight loss of up to 10 kg in two weeks. During the maintenance phase, your weight stabilizes and you should avoid regaining the lost weight. During the vegetarian diet, you should:

• Eat only what is on the weekly menu
• Never overindulge your stomach by eating more than you should.
• Between one course and another, eat only raw celery and carrots, as many as you like.
• Only water, tea, herbal teas, and coffee can be consumed.
• The only condiments provided are vinegar and lemon.
• Some foods on the menu can be avoided, but additions or substitutions are prohibited.

The Scarsdale vegetarian diet menu eliminates avocados, dried legumes, sweet potatoes, full-fat and mature cheeses, pasta, rice, and cereals, and alcoholic and sugary beverages. Breakfast is typically the meal that remains the same, while lunch and dinner change daily.

SCARSDALE MAINTENANCE DIET

In the Scarsdale Diet, as we've already mentioned, there's a second phase, the maintenance phase, which lasts a maximum of two more weeks. The goal is to maintain the ideal weight achieved in the first two weeks. What's important is learning to eat a balanced diet to avoid mistakes that can undermine the results achieved. The maintenance regimen remains quite strict because it must consolidate what happens in the first phase. Therefore, there are some essential rules that must be followed strictly. Let's see what they are:

• During maintenance you should not eat too much bread
• Should you sweeten coffee or tea with sweeteners?
• Only low-fat cheese is eaten and no more than a couple of times a week.
• Carbohydrates are drastically reduced
• Sweets are eliminated, and fruit is consumed only for breakfast or as a snack.
• No alcohol is drunk

The Scarsdale Diet, and its subsequent maintenance, are not suitable for people elderly or who are in particular clinical conditions; just as it is contraindicated for athletes, who require more calories per day. The Scarsdale diet should be followed when one is in good health and especially if one leads a Sedentary life, But never for a period exceeding two weeks in the first and second phases. Before following this diet, it's best to consult your doctor.

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