The Scarsdale Diet is one of the oldest, 1979, and very efficient diets out there. It was conceived by a cardiologist, Herman Tarnower, aiming to help his obese patients lose weight. However, the diet was not originally drafted for vegetarians or pescatarians.

A brief history

It’s worth mentioning slightly the history of this diet, especially for the tragic story of its author, Dr. Herman Tarnower. In 1980, the year of his 69 birthday, he was shot dead in a rage of jealousy by his alleged girlfriend. But his valuable contribution to slimming nutrition remains a legacy.

Dr. Tarower conceived the Scarsdale Diet as a high protein, low carbs diet, similar to Atkins Diet, but also emphasising fruit and vegetable consumption. However, certain nutritionists challenge the healthiness of the diet, and its long-term sustainability, especially because, in its origin, it contains a considerable amount of meat (animal-based protein).

Diet highlights

The Scarsdale Diet is a 14-day fixed diet, with daily imposed meals, but with no quantity restrictions. The imposed menu is actually for 7 days, but you repeat it for the other remaining 7 days. Breakfast is always the same. If you get hungry between meals, you can indulge yourself in how many carrots you want (clearly you’ll feel saturated after a few). No sugar, no milk, but free to drink black coffee, diet soda, tea, and of course, water.

After completing the 14 days, you are advised to switch to another 14 days, the so-called ‘keep trim’ phase. You can include more options in your dish, but be aware of excessive calories and do try to stick to the same principles, as for the previous 2 weeks. If you still need to lose weight, after the ‘keep trim’ period, you can restart the imposed meals for another cycle of 14 days. You can start dieting every day of the week (though better do it on Mondays 😉) provided you eat the food recommended for that specific day.

Scarsdale Diet Daily Menu

Monday – Day 1/8

Breakfast

• 1/2 (half) of orange or grapefruit (if you prefer), or fruit in season (no banana, mango!)
• 1 slice of toasted bread (whole wheat, dark)

Lunch

• Vegetarian cold cuts (veggie salami, etc)
• 2-3 Tomatoes (preferably heated, eg: microwaved for 1-2 min)

Dinner

• Plenty of fish or veggie burger
• Plenty of vegetables

Tuesday – Day 2/9

Breakfast

• 1/2 (half) of orange or grapefruit (if you prefer), or fruit in season (no banana, mango!)
• 1 slice of toasted bread (whole wheat, dark)

Lunch

• Plenty of fruits or fruit salad (no banana, mango!)

Dinner

• 2 spinach burgers or vegetable burgers
• Fresh vegetable cuts or mixed vegetables salad
• 1 slice of toasted bread (whole wheat, dark)

Wednesday – Day 3/10

Breakfast

• 1/2 (half) of orange or grapefruit (if you prefer), or fruit in season (no banana, mango!)
• 1 slice of toasted bread (whole wheat, dark)

Lunch

• Tuna or salmon salad (canned in water is fine, no oil) or vegetables salad (add seeds for extra fiber)

Dinner

• 2 vegetarian burgers (any type)
• Fresh vegetable cuts or mixed vegetables salad

Thursday – Day 4/11

Breakfast

• 1/2 (half) of orange or grapefruit (if you prefer), or fruit in season (no banana, mango!)
• 1 slice of toasted bread (whole wheat, dark)

Lunch

• 2 eggs (as preferred, but no oil used in cooking)
• Low-fat cheese
• Greens, or tomatoes
• 1 slice of toasted bread (whole wheat, dark)

Dinner

• 2 vegetarian burgers
• Plenty of spinach or green beans

Friday – Day 5/12

Breakfast

• 1/2 (half) of orange or grapefruit (if you prefer), or fruit in season (no banana, mango!)
• 1 slice of toasted bread (whole wheat, dark)

Lunch

• Low-fat cheese
• Plenty of spinach
• 1 slice of toasted bread (whole wheat, dark)

Dinner

• Fish or shellfish or vegetarian patties
• Fresh vegetable cuts or mixed vegetables salad
• 1 slice of toasted bread (whole wheat, dark)

Saturday – Day 6/13

Breakfast

• 1/2 (half) of orange or grapefruit (if you prefer), or fruit in season (no banana, mango!)
• 1 slice of toasted bread (whole wheat, dark)

Lunch

• Plenty of fruits or fruit salad (no banana, mango!)

Dinner

• Vegetarian chicken or veggie patties
• Tomatoes and lettuce
• 1 fruit in season

Sunday – Day 7/14

Breakfast

• 1/2 (half) of orange or grapefruit (if you prefer), or fruit in season (no banana, mango!)
• 1 slice of toasted bread (whole wheat, dark)

Lunch

• Vegetarian chicken or veggie patties
• Fresh vegetable cuts or mixed vegetables salad
• 1 fruit in season

Dinner

• 2 vegetarian burgers
• Fresh vegetable cuts or mixed vegetables salad

Post diet tips

Yes, you made it! After these two weeks, you should start eating with your preferred menu, but as a general rule try to avoid as many possible fats, sugars, and alcohol and use small amounts of oils. In a previous post, you can read more about the differences between coconut and olive oil.

A good idea is to count your calories daily, and aim to be under 1200 calories per day (even 1000, if you need to lose a lot of weight and you are sedentary). A very simple general rule is to ingest a lower number of calories than the number you manage to burn daily. So, include sports in your daily life, and track your activities and food. Through this, you should be able to reach and maintain your desired weight. You can do it! 😉