What is the Scarsdale Diet?

A lot can happen in two weeks. You can quit a job, get a new hobby, or finish reading a novel. But lose a substantial amount of weight in two weeks? That is one of the things that is not a good idea. However, that is the promise behind the Scarsdale diet. And you might think, because it was created by a doctor, that the plan is a healthy approach to weight loss.

What is the Scarsdale Diet?

The Scarsdale Diet as we know it today comes from The Complete Scarsdale Medical Diet , a book published in the late 1970s by cardiologist Herman Tranower, founder of Scarsdale Medical Center. It was a modern diet in its day, much like today’s keto and intermittent fasting, and it promised to help followers lose up to 10 pounds in just 14 days.

Scarsdale Diet

Quick results generally mean drastic measures. So what does the diet entail?

The Scarsdale diet is a very restrictive, low-calorie two-week regimen. Macronutrients (carbohydrates, proteins and fats) are calibrated to supposedly increase ‘fat burning ‘: 34.5% carbohydrates, 22.5% fat and 43% protein.

After two weeks, the followers move on to the maintenance program.

What can you eat on the Scarsdale diet?

Foods you can enjoy in your diet

  • Fruit (grapefruit, peaches, tomatoes, berries)
  • Vegetables (green leaves, asparagus, broccoli, cauliflower)
  • Protein bread
  • Lean protein (chicken, turkey, white fish, lean meat)
  • Fat-free dairy products (cottage cheese, yogurt)
  • Eggs
  • Drinks (black coffee, tea, diet soft drinks, water)

Foods to avoid

  • White / refined rice, pasta, cereals
  • Potatoes
  • High fat meat (bacon, ground meat, sausages, etc.)
  • Juices
  • Desserts and sweets
  • Vegetables

Scarsdale vs Keto

The ketogenic and Scarsdale diets have some similarities: both are focused on the distribution of specific macros and are low in carbohydrates. But there are also many differences.

For starters, the keto diet is higher in fat and low in protein (70 to 80% fat and 10 to 20% protein). It is also much lower in carbohydrates, accounting for only 5-10% of total calories.

For its part, Scarsdale features a prescribed meal plan for a set period of time, while the keto diet allows you to eat what you want for most, as long as you stay within the macronutrient guidelines. The ketogenic diet also has no set time frame. And finally, one of the most significant differences is that keto does not mean low in calories , while the calorie restriction feature is a crucial tenet of the Scarsdale diet.

Can you lose weight with the Scarsdale diet?

Yes. You can and probably will lose weight with the Scarsdale diet if you follow it as recommended.

The problem is that it is a very restrictive diet, so it is difficult to stick to it. Although it can help you lose weight quickly, it does not teach you how to eat in a healthy and sustainable way, so once the diet “ends,” you are likely to turn to old habits and regain the weight you lost.

If this doesn’t sound like a big deal, consider that losing weight too quickly probably means you’re losing lean muscle mass instead of fat, which can slow down your metabolism and make it more difficult to lose weight down the road.

What risks are there with this type of diet?

Just because a diet “works” doesn’t mean it’s healthy. There are many red flags on this diet, including:

  • It teaches and encourages you to ignore your internal hunger signals.
  • It greatly restricts calories, which can reduce metabolism over time, increase the chances of nutritional deficiencies, and make it difficult to exercise safely. Not to mention, you may be irritable (i.e. hungry) and / or have trouble concentrating on so few calories.
  • It is low in fiber. Fiber is the necessary nutrient, there is not much you cannot do, and most of us (like 90%) do not eat enough.
  • Restrict many healthy and nutritious foods, such as potatoes, beans, and lentils.