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Scarsdale Diet Support Site

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Beginner TIPS

How to make the diet work for you:

Note: The information on the site that is written in blue colored
lettering is NOT from the Scarsdale Medical Diet book, rather it is suggested information from other members. Only what is written in black is "official" SMD info and excerpts from the paperback by Dr H. Tarnower. Try to get yourself a copy on Amazon to avoid any confusion.

Begin by reading through the links on the left.  Then, get prepared!

  • Copy the shopping list (see link) and get your groceries ahead of time.
  • Remove all no-no foods out of the house to resist temptation!
  • Join the support group http://groups.yahoo.com/group/scarsdalemedicaldiet
  • If you have any questions you can't find the answers to here,
    search the archives first, then post your question for member help!
Here is the way this program works:
  • Follow the Scarsdale Medical Diet (SMD) strictly for two weeks, and enjoy fast weight loss (7 - 15 pouinds average).
  • Switch to Keep Trim Eating for two weeks, where you plan your own menus for two weeks, with a list of additional foods permitted, and higher calories.
  • Go back on SMD again for another two weeks of strict low calorie eating, followed with another two weeks of Keep Trim.
  • Repeat this cycle until your goal is reached.
  • Follow the principles of the Lifetime Keep-Slim Program for ongoing maintenance.
"You can start any day of the week, using the printed menu for that day. Whether you begin on Monday or Wednesday, or any other day-thats your Day 1 for being on the diet. If you start on a Friday, for example, you conclude your 14 days on a Thursday. Then you switch to Keep-Trim Eating". (p.24)
In other words, If you start the diet on a Wednesday, you begin with the Wednesday menus.

Keep this in mind always: The SMD plan works, when you work with it. If you think you are following the diet accurately, but arent losing weight, double-check the instructions.

"Normally you will be able to lose an average of a pound a day on this Diet, and as much as 20 pounds or more in two weeks. This has been true for patients from teenagers to septuagenarians. And more than 90 percent of those patients, once trimmed down, have maintained their desired weight". (p.21)

"One important piece of advice may help here. Plan ahead before you start the Diet. Shop for it. Have the right foods on hand and then begin the Diet. Dieting is serious business, even though it can be an enjoyable challenge and ultimately prove very satisfying. Dont start to diet on an impulse. Think about it; know that you're ready to make a commitment; buy what you need for it; and then settle in to lose weight". (p.33)

It's so simple! There's no trick to staying on it.
...The decisions have been made for you...
you dont have to count calories or weigh out each portion.

...for snacks you munch on carrots or celery, and that's it...everything you eat each day is listed on that day's menus.

Members Suggest*:
 
One suggestion for a tip would be to ready your meals in advance, after you have eaten and are full. Divide your portions of meat, cheese, veggies, fruit and salad that you feel are reasonable amounts to eat. Then heat them as needed, and take your time while eating
 
...chew,chew,chew! Try to take 20 minutes to eat each meal, even if
its just toast and half a grapefruit with coffee.
Then, after that time, if you still feel hungry, you can have more of what you desire, but I guarantee it wont be as much as you'd usually eat.
 
Don't forget to allow at least two hours in between meals, and
take advantage of the carrots and celery to snack on!
 
*Note: The information on the site that is written in blue colored
lettering is NOT from the Scarsdale Medical Diet book, rather it is suggested information from other members. Only what is written in black is "official" SMD info and excerpts from the paperback by Dr H. Tarnower. Try to get yourself a copy on Amazon to avoid any confusion.