The Scarsdale diet: the way to lose weight quickly

The Scarsdale diet is a 2-week diet in which you can lose up to 9 kilos. It contains a high protein content, little fat and few carbohydrates. It is a low-calorie diet that must be followed according to a specific prescription. Snacks are not allowed and large appetites between meals can be satisfied with carrots or celery. What exactly does the Scarsdale diet entail and does it work to lose a lot of weight?

What the Scarsdale diet entails

This diet was developed in the 1970s when diets high in protein and low in carbohydrates were on the rise. It is followed for 2 weeks, allowing you to lose up to 9 kilos. It is a strict, low-calorie diet with no snacks allowed. The menu consists mainly of fruit, vegetables, proteins and fiber (whole wheat bread). In addition, lean animal fats may be used. It is recommended to take plenty of vitamins, minerals and herbal appetite suppressants.

Low in calories

The Scarsdale diet focuses on consuming few calories. Everything eaten contains little fat. Vegetables, fruit and proteins may be taken unlimitedly. This also applies to lean animal fats. Snacks are not allowed and if you are very hungry, only carrots and celery may be eaten. Allowed drinks are: tea, mineral water, sugar-free soft drinks and black coffee. The use of sugar or milk is not permitted.

Guidelines

The guidelines of this diet are mentioned below:

  • Eat exactly the amount indicated
  • Prepare salads without mayonnaise, oil or other fatty sauces
  • Use only lemon, vinegar, mustard dressing or vinaigrette
  • Meat is only allowed if it is very lean
  • The skin of the chicken or turkey should not be eaten
  • Stick to the indicated combinations
  • Do not follow this diet for more than 14 days
  • Alcohol is not allowed

 

Weekly menu

Breakfast every day consists of half a grapefruit or another piece of fresh fruit, 1 slice of toasted whole wheat bread without toppings and a cup of tea or coffee (without sugar and milk). Drink a cup of coffee or tea with every meal and drink one and a half to 2 liters of water every day so that waste products can leave the body. Below is the weekly menu that you must adhere to:

Monday:

Lunch consists of cold meat and tomatoes. Lean meats such as chicken, turkey or tongue may be eaten. This can be eaten raw, sliced or grilled. The tomatoes can be eaten raw, but can also be stewed or grilled.
Dinner consists of all kinds of fish or shellfish. You can have a mixed salad consisting of (leaf) vegetables. You can take as much of this as you want. You can also have a toasted whole wheat bun and a grapefruit. If grapefruit is not available, you can also take another type of fruit.

Tuesday:

Lunch consists of a salad of various types of fruits and you can eat as much as you want. Dinner consists of grilled lean minced meat, tomatoes, lettuce, celery, olives, cucumber and Brussels sprouts.

Wednesday:

Lunch consists of tuna or salmon from a can. First drain the oil and make a dressing of vinegar or lemon. You also take a grapefruit, melon or other fresh fruit. Dinner consists of a slice of roast lamb from which you have to cut the fat, lettuce, tomatoes, cucumber and celery.

Thursday:

Lunch consists of two eggs which can be eaten any way as long as no fat is used in frying. You can also eat low-fat cottage cheese, zucchini, string beans or slices of raw or steamed tomatoes. Also eat a slice of toasted whole wheat bread. Dinner consists of roast or grilled chicken where eating the skin is not allowed, a large portion of spinach, green pepper and string beans.

Friday:

Lunch consists of different types of cheese and you can eat as much spinach as you want. In addition, 1 slice of toasted whole wheat bread. Dinner consists of fish or shellfish, a salad consisting of as many fresh vegetables as you like and 1 slice of toasted whole wheat bread.

Saturday:

Lunch consists of a fruit salad of which you can eat as much as you want. Dinner consists of roast chicken or turkey, a salad of lettuce and tomatoes, grapefruit or another piece of fresh fruit.

Sunday:

Lunch consists of chicken or turkey that can be eaten hot or cold, carrots, tomatoes, boiled cabbage, grapefruit or other fresh fruit. Dinner consists of a generous amount of roasted lean beef. The fat must be cut from that. You can also eat a salad of lettuce, cucumber, celery, tomatoes and Brussels sprouts.
If it suits you better (for example on a busy working day), you can replace lunch with 100 grams of cottage cheese, mixed with 1 tablespoon of low-fat sour cream. Mix this with slices of cut fruit, of which you can eat as many as possible, and add 6 halves of walnuts or pecan nuts.

Advantages

The advantage is that you start using healthier foods and that you become aware of healthy food. Because you eat less you will lose weight, which will motivate you to lose even more weight. Drinking one and a half to two liters of water per day is good for your health. This advice always applies, even for someone who is not on a diet.

Cons

Because this diet contains very few calories, the body will miss out on essential nutrients. The body will slow down combustion because there is not enough fuel coming in. If you stop the diet and start eating normally again, you will quickly gain weight again. This creates the so-called yo-yo effect. The chance of gaining more weight than you have lost is high. In addition, the use of appetite suppressants can be dangerous to your health.

Conclusion

This diet falls under the so-called crash diets because of the rapid weight loss due to insufficient nutrient intake. By eating normally again, the body will make an extra effort to retain the nutrients, so you will gain weight extra quickly. Therefore, this diet is not suitable for permanent weight loss. It is better to follow a responsible diet where weight loss is more gradual so that the body can adapt better to this. This is healthier for the body, easier to maintain and most importantly: permanent weight loss.

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