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Keep-Trim Eating

"2 weeks ago I started the SMD for the first time. Today is my last day and I have lost 13lbs. Tomorrow I'm going to switch over to KT for the next 2 weeks. The problem is that being an 'emotional eater', I don't feel confident enough to make sensible food choices on a daily basis yet. I think the best thing for me to do is plan a weeks worth of meals, in advance, so that I have a set menu to follow again. Am I right in thinking that I can use the SMD 'on'
menu as a starting point and then either add to, or substitute the given meals with the meal ideas listed on the Keep Trim section of the web site? I've made a very positive start but I've a ways to go yet and am worried that I might gain during the 'off' weeks. Any
other 'emotional eaters' out there know just how damaging a little thing like that can be. I'm working on dealing with things differently but I'm not there yet! I'd like to hear from anyone whose been on, or is going through, the 2 on/2 off programe cycle.
Any thoughts, suggestions, or tips you may have, to help me along would be most welcome.thanks" -Nikki

  • The Keep Trim program is not written out like the Scarsdale Diet.
  • It is a two week period of time to learn behavioral modifications and make up your own menus.
  • It is a maintenance period designed to readjust your basal metabolic index to your lowered weight, and "lock in" your loss, so you won't regain when you resume normal eating again.
  • Also, its like an ongoing weight loss thing, so you should still lose, even though the purpose is to maintain what you've lost so far and reset your body's metabolism setpoint.
  • Many members have had success by trying one of the alternate diets for these two weeks.
  • Refer to the member suggestions at the bottom of this page for more ideas and information.
The second two weeks on keep trim are almost the same as the regular diet, except that you have to plan your own meals. Comparing the list of rules on SMD vs KT, they look almost exactly the same. There are, however, many enjoyable extras during Keep Trim weeks:
 
What is added in during Keep Trim:
low-fat milk or skim milk
low-fat or fat free yogurt (no sugar)
Cheese (cheddar, swiss, american, camembert, etc (preferably low-fat & part-skim) & low-fat cottage)
2 slices protein bread a day (or other sugar free breads)
Low-Calorie Dressings (no more than 15 calories per tablespoon)
Sugar-free jellies, jams & preserves
Fruit Juice - No sugar added
Vegetable Juices (sugar free)
3 eggs a week
Soups (fat-free, no cream or whole milk)
Nuts (eaten sparingly)
No-sugar gelatin for dessert
1 small alcoholic drink a day (1 1/2oz liquor, 4.5 oz dry wine, 8 oz light beer)

in addition to the usual:
Fruits - any fruit desired
Vegetables & Greens - your choice, unlimited
All Lean Meats
Chicken & Turkey
Fresh & Frozen Fish
Shellfish
Herbs & Spices
Condiments in moderation

If you are afraid to make your own decisions just yet, you can follow one of the alternate diets for the keep-trim weeks. The choices are Gourmet Diet, Money Saver Diet, Vegetarian Diet, International Diet.
Many members have had success by trying one of the alternate diets for these two weeks.

"What do I do now?"
Successful Scarsdale Medical Dieters obviously want to know what they have to do after the first 14 days. For instance:
"I am looking and feeling much better, but want to lose 15 more pounds. Can I continue on the Scarsdale Medical Diet for 2 weeks right now?"
No - you cannot extend the two weeks of the SMD to 4 consecutive weeks. 
It is very important to be developing good lifetime eating habits. Switch to the "holding pattern" for the next 2 weeks - the Keep-Trim Program.
This is spelled out in detail. The instructions are simple and easy. Follow them religiously, and you will in all likelihood lose additional weight. Certainly there should be no increase.
If you analyze the Keep-Trim (KT) Diet, you will immediately realize that it follows the same principles as the 2 week SMD. It is low-fat, low carbohydrate, but not as specific or confining - for the simple reason that I am trying to help you develop food dietary habits unknowingly and painlessly.

GREAT VARIETY OF DO's on KEEP TRIM EATING

The following is a basic list of foods for your choice on Keep-Trim Eating:

All Lean Meats - hot or cold - Beef, Lamb, Veal, Lean Ham & Pork; always trim off visible fat before eating.

Chicken & Turkey - hot or cold - cooked in a variety of styles and recipes - not fired; always trim off skin and any visible fat before eating.

All types of fresh & frozen fish -
avoid those canned in rich sauces. Cook to your taste, but butter, margarine, oild, shortenings, or other fats should not be used in preparation.

All types of shellfish - Shrimps, scallops, lobster, oysters, clams, crab are fine.

Eggs any style -but no more than three a week - prepared without butter, margarine, oils, other fats; enjoy scrambled eggs, omlets, boiled, hard cooked, poached, fried( in a little instant chicken broth, or a skillet coated with non-stick vegetable spray.)

Cheeses- low-fat cottage cheese, low fat pot cheese, American Cheese, Cheddar, Swiss, Camembert - in fact, practically any cheese.

Soups, consomme, bouillon, with vegetables, meats, chicken, fish - without cream, whole milk, or fat.

Vegetables - generous servings of your favorite selection

Fruits - apples, oranges, pears, cherries, plums, grapes, grapefruit, melons, watermelon - any ruit you desire.

Fruit and vegetable juice may be enjoyed, but only natural fruit juices with no sugar added - apple, orange , grapefruit, etc. No-sugar tomato juice and Mixed-vegetable juices are fine.

Nuts may be eaten sparingly - walnuts, cashews, pecans, many of your favorites.

Bread is permitted on Keep-Trim Eating, but limit yourself to 2 slices per day, preferably protein bread. You may have other breads and rolls for a change, as long as you don't exceed the limitation and don't select any breads, rolls or muffins with sugar content or coatings.

No-sugar jellies, jams, preserves may be used in moderation.

Green salads, almost any and every combination of greens you can imagine and in whatever quantities you wish is allowable, laced with low-calorie dressings (not more than 15 calories per tablespoon), or with lemon, vinegar, and non-oily mixtures.

Beverages, hot or cold, as much as desired - coffee, tea, no-sugar diet sodas; no sugar; you may use sugar substitues. Skim or lowfat milk may be added to coffee and tea, if desired.

Condiments - ketchup, coctail sauce, mustard, horseradish, pickle relish, pickles, olives of all types, in moderation (Sugar free /Low Carb recommended)

Herbs, seasonings, spices, to your taste
.
An alcoholic drink daily, dry (not sweet), if desired- 1 1/2 ounces of hard liquor, or 4 1/2 ounces of dry wine. You may have Scotch, bourbon, rye, Canadian whiskey, vodka, gin, dry rum, cognac and other dry brandies. No sweet cordials or liqueurs. No sweetened mixed drinks. A dry martini or dry manhattan are okay, but not sweet cocktails like old fashions or whiskey sours. No mixtures with sugar sodas; use " no-sugar" diet sodas or club soda instead.
All dry red, white, rose wines, dry champagne, and dry sherry are fine. No port, sweet sauterne, or other sweet wines. Only low-calorie beer is permitted.

ALL-IMPORTANT DON'TS

The Don'ts listed in the following, in detail, should answer any questions you may have:
1. Don't use sugar; you may use sugar substitutes.
2. Don't use cream.
3. Don't use whole milk; use skim or low-fat milk, if you wish, in moderation.
4. Don't eat ice cream, ice milk, frozen custard, sherbert, or any frozen products that contain sugar or milk fats.
5. Don't eat cakes, pies, cookies, sugar jellies, jams, preserves.
6. Don't eat candy or chocolate.
7. Don't eat potatoes, rice, sweet potatoes, yams, lima beans, baking beans, kidney beans, avocado.
8. Don't eat spaghetti, macaroni products, noodles, other flour based foods.
9. Don't eat sausage, bologna, salami, etc., or fatty meats.
10. Don't eat sweet desserts made with sugar; you may enjoy no-sugar gelatin desserts in all flavors.
11. Don't add rich dressings, mayonnaise, or other similar salad dressings.
12. Don't use butter, margarine, oils, bacon fat, shortening, or any kind of fat in cooking, or as spreads or dressings.
13. Don't eat peanut butter.
14. Don't eat more than two slices of bread per day, preferably protein bread toasted.

NO! NO! List:

No more than two slices of protein bread a day.
No sugar-sugar substitute may be used.
No potatoes, spaghetti, or similar flour-based foods.
No dairy fats.
No candy or desserts, except fruit or no-sugar gelatin dessert.
Restrict your alcohol intake to 1 1/2 ounces a day of hard liquor, or 4 1/2 ounces of dry wine, or 8 ounces low-calorie beer; no regular beer or ale.
Carrots and celery may be eaten at any time.

Our Members Suggest:

Keep Trim Ideas
During Keep Trim, you are supposed to learn to plan your own menus. However, this can seem like a daunting task after you have successfully followed a set menu for the past two weeks.

So, here are some ideas that you can refer to and modify to suit your tastes:

*** ANY of the meals from the Variation Diets can be used at any meal. Just remember that the Vegetarian diet contains some meals with rice and potatoes, so this is a good place to turn to if you are desperately craving some carbs!

**Members have had success in maintaining loss while using the following products, even though they are not officially legal: General Foods International Fat Free Flavored Coffee Creamers. Hellman's Light Mayonnaise (1 g fat), Fat free bottled salad dressing, Low fat yogurt, Whole Grain cereal (Fiber One, Grape Nuts, Shredded Wheat, Oatmeal, in SMALL amounts), Sugar Free Protein Bars, Sugarfree/Fat free Edy's frozen dessert.

*Those of you that intend on returning to Atkins should begin to incorporate free fats into your diet slowly over the two weeks. I suggest you begin with using light oil heated and burned off during the cooking process and see how you react to that.

Breakfast Ideas:
*Egg sandwich with egg and meat or egg and cheese,
one fresh orange or other fruit
*Egg white omelette w/ veggies, toast
*Protein shake or protein bar (sugar free and low carb)
*Whole grain toast w/ sugarfree preserve or applesauce, fresh fruit, cottage cheese
*Lowfat yogurt, fruit
*Your choice of protein + grain + fruit

Snack Ideas:
*Nuts / Toasted pumpkin seeds
*String Cheese
*Fresh Fruit
*Vegetable Crudite with cottage cheese/red pepper dip

Lunch Ideas:
*Burrito - made with low-carb tortilla, chicken/turkey & veggies, onions & peppers
*Openface Tuna melt w/ Lowfat mayo and melted cheddar on wheat toast w/ Lettuce & Tom
*Toasted cheese & Tomato sandwich w/ tomato soup, or other veggie soup
*Chicken caesar salad
*Grilled chicken sandwich on wheat lettuce tomato, green salad
*Turkey sandwich on wheat, lettuce, tomato, cucumber salad
*Cheeseburger without the bun & salad
*Your choice of protein + grain + veg

Dinner Ideas:
*Grilled chicken breast,w/ mozz, tomato & basil, ceasar salad
*Beef & Vegetable Stew, Chili or Ratatouille with green salad
*Stir-fried beef, chicken or shrimp with vegetables in non-fat cooking spray
*Baked Chicken or Fish with vegetables & salad
*Steak Fajitas or grilled chicken or grilled veggies w/ salsa, low fat tortillas
*Your choice of protein + grain + veg

Dessert Ideas:
*Fresh Fruit & Cheese board
*Glass of wine or alcohol of choice
*Sugar Free gelatin dessert

"Yep--you can eat yogurt on keep trim. One of my typical work day breakfasts is some fruit, toast, and plain yogurt. (You can mix the fruit, plus sweetener if you want it, into the yogurt. I think it tastes better than most commercial yogurts). Be sure to read the nutritional info on your yogurt."
-kg
 
"Here's what works for me on the KT: I eat only the
ingredients on the SMD but I eat them anytime in any amount I want. By sticking with the list I won't wander too far with what I eat". -Debbie
 
"Okay, Take it from me, someone who has done the keep trim diet part and continued to lose 1-2 lbs a week. You have to follow the guidelines exactly. Do not use it as a chance to eat whatever you want. You should be used to eating less after two weeks on the SMD, so keep eating less. No oils or alcohol is very possible, what about the 9 months while women are pregnant? Not so hard to do.
Eat only three meals a day...stick to the breakfast and toast gudielines. Stay away from sugar and high carb stuff. Maybe add a new activity to keep your body losing. But I only worked out for 30 min. every other day...not so much to do.
I still think your body needs a "rest" period to adjust to the weight you have lost. Going up and down the scale isn't good for you. You will lose more and faster if you follow the book and don't cheat. Eat only when you are hungry and stop before you feel full.
Tarnower is very clear about this in the book. Read it every time you question what you are about to put in your mouth.
You can do it--you really can, but it is not easy. We never say it's easy. But it can be done." -Octavia