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You dont HAVE to count carbs or calories on the Scarsdale diet, although they DO count.
You can enjoy eating whole grain bread and fruit, although your selection of these items
can make a difference in your weight loss results. Choosing items with the fewest grams of carbs and calories will generally
yield faster results.
"The Scarsdale Medical Diet is LOW fat, LOW carbohydrates, and consequently
LOW in caloric content, not NO fat, NO carbohydrates. The person in normal health gets enough complex carbohydrates in the
vegetables and fruits on the diet for safe eating. He burns his own excess fat to provide the added energy while reducing."(p.37)
"The foods allowed on the SMD provide what has proved to be an effective combination of proteins,
fats and carbohydrates. The combination of foods you eat daily on the Diet causes increased body fat metabolism and the production
of ketones, but not at more than a desireable level for the average adult in normal health."
Since the Scarsdale Diet is mildly ketogenic and low carb, it makes for a very effective
transition for dieters finishing up or about to begin the popular Atkins or South Beach low-carb diets.
However, since Scarsdale is also very low-fat compared to these plans, it is best to re-encorporate
oils into the daily menus slowly for a few days before increasing them in order to avoid regaining any weight loss.
Recommended Low-carb products to use while on SMD:
Low-Carb Breads & Crispbreads
Low-Carb/ Sugar Free Ketchup & Sauces
Thanks to one of the LowCarbFriends, SerenitNo, who has designed the following Scarsdale
menu, which allows for only 20 grams of carbs a day, the same amount found during the first two weeks of South Beach, and
Atkins induction.
SPECIAL MENU -
ONLY 20 CARBS PER DAY
Note: This is NOT the regular Scarsdale Diet!!!
MONDAY
1/2 Grapefruit (small - 3.5")
Scandinavian
Bran Crispbread, (or Bran-A-Crisp, or lowest net carb bread available) 1 slice
Chicken, 2 skinless breast
Tomatoes,
1 Italian Roma
Salmon, (or other fish or shellfish) 8 oz. steak
Mixed salad greens, 2 cups
Bran Crispbread ,
1 slice
Strawberries, 1/2 cup sliced
Totals 884 cals 20g fat 20g carb 150g pro
TUESDAY
1/2
Grapefruit (small - 3.5")
Bran Crispbread , 1 slice
Strawberries, 1/2 cup sliced
Cottage Cheese, Friendship 1%,
4oz.
Light Sour Cream, 1 T
Walnuts, 3 whole
Chicken, 2 skinless breast (or Lean Meat)
Mixed salad greens,
2 cups
Cucumber, 3 slices
Celery, 2.5" strip
Olives, 4 green
Totals 857 cals 25g fat 21g carb 129g pro
WEDNESDAY
1/2 Grapefruit (small - 3.5")
Bran Crispbread , 1 slice
Tuna, Tongol Chunk Light in Water 1 can
Mixed
salad greens, 1 cup
Tomatoes, 1 Italian Roma
Strawberries, 1/2 cup sliced
Chicken, 2 skinless breast (or Lean
Meat)
Mixed salad greens, 2 cups
Cucumber, 3 slices
Celery, 2.5" strip
Tomatoes, 1 Italian Roma
Totals
796 cals 13g fat 19g carb 140g pro
THURSDAY
1/2 Grapefruit (small - 3.5")
Bran Crispbread
, 1 slice
2 Eggs
Cottage Cheese, Friendship 1%, 4oz.
Zucchini squash, 1 large
Bran Crispbread , 1 slice
Chicken,
2 skinless breast
Spinach, 5 oz
Totals 884 cals 24g fat 19g carb 142g pro
FRIDAY
1/2
Grapefruit (small - 3.5")
Bran Crispbread , 1 slice
Cabot 50% Light Cheese, 4 oz.
Spinach, 5 oz
Bran Crispbread
, 1 slice
Salmon, (or other fish or shellfish) 8 oz. steak
Mixed salad greens, 2 cups
Broccoli, 1 cup floweretes
Totals
613 cals 26g fat 21g carb 81g pro
SATURDAY
1/2 Grapefruit (small - 3.5")
Bran Crispbread,
1 slice
Strawberries, 1/2 cup sliced
Cottage Cheese, Friendship 1%, 4oz.
Light Sour Cream, 1 T
Walnuts, 3
whole
Chicken, 2 skinless breast
Lettuce, 2 cups
Tomatoes, 1/2 Italian Roma
Totals 838 cals 24g fat
21g carb 129g pro
SUNDAY
1/2 Grapefruit (small - 3.5")
Bran Crispbread , 1 slice
Chicken,
2 skinless breast
Broccoli, 1/2 cup flowerettes
Cauliflower, 1/2 cup
Strawberries, 1/2 cup sliced
Salmon,
(or other fish or shellfish, or lean meat)
Lettuce, 2 cups
Cucumber, 3 slices
Celery, 4" strip
Tomatoes, 1/2 Italian
Roma
Totals 894 cals 20g fat 18g carb 150g pro
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