Scarsdale Diet For Rapid Weight Loss With Menu Plan August 30, 2017

Losing 20 pounds in 2 weeks sounds exciting, isn’t it? And that’s exactly what Scarsdale Diet does! It was created by Dr. Herman Turnower, a cardiologist, to help his patients with quick weight loss. And later, this diet was published in a book called The Complete Scarsdale Medical Diet (1978). This high protein diet will allow you to consume only 1000 calories per day with 43% protein, 22.5% fat and 34.5% carbohydrates. Of course, this is a fad diet and is only meant to achieve short-term quick weight loss goals. So, let’s get right into Scarsdale menu plan for 2 weeks and see if this is the ultimate weight loss plan for you. Read on to find out more about this.

Scarsdale Diet Menu

Image: Shutterstock

Day 1 

MealsWhat To Eat
Early Morning (6:00 – 7:30 a.m)2 cups water (room temperature)
Breakfast (8:30- 9:00 a.m)½ grapefruit+1 slice of protein bread + green tea or coffee (without sugar, milk or honey)
Lunch (12:00 – 12:30 p.m)Assorted cold cuts + tomatoes (boiled, stewed or sliced)+ green tea/coffee/ diet soda/ water
Dinner (7:00 p.m)Any kind of fish or shellfish + combination salad with any kind of veggies and greens + 1 slice toasted protein bread + grapefruit + green tea/coffee/ diet soda/ water

To lose fat, you need to do more than just eating well. You must create a negative energy balance so that you actually shed fat and build lean muscle mass. So, here’s your exercise plan for Day 1.

Day 1 Workout Plan

  • Head tilt – 1 set of 10 reps
  • Neck rotations – 1 set of 10 reps
  • Shoulder rotations – 1 set of 10 reps
  • Arm circles – 1 set of 10 reps
  • Wrist rotations – 1 set of 10 reps
  • Waist rotations – 1 set of 10 reps
  • Ankle rotation – 1 set of 10 reps
  • High knees – 1 set of 20 reps
  • Slide lunges – 1 set of 10 reps
  • Jumping jacks – 1 set of 20 reps
  • Sit ups – 1 set of 10 reps
  • Crunches – 1 set of 10 reps
  • Scissor kicks – 1 set of 10 reps
  • Stretch

 How You Will Feel By The End Of Day 1

By the end of day 1, you might feel a little tired as you will consume only 1000 calories, which is way less than what you consume daily. You might also feel hungry 2-3 hours after lunch. The best thing to do is to drink water or a cup of green tea at that time. Remember, losing weight is your priority now and it’s just for a few days. So, stick to the plan. Let’s find out what’s in store for you on Day 2.

Day 2 

MealsWhat To Eat
Early Morning (6:00 – 7:30 a.m)2 cups room temperature water
Breakfast (8:30- 9:00 a.m)½ grapefruit+1 slice of protein bread + green tea or coffee (without sugar, milk or honey)
Lunch (12:00 – 12:30 p.m)Plenty of broiled lean hamburger + tomato, lettuce, celery, 4 olives, cucumber and/or brussels sprouts + tea/coffee/ diet soda/ water
Dinner (7:00 p.m)Fruit salad (any combination of fruits) + tea/coffee/ diet soda/ water

On day 2 too, you will be exercising to create a negative energy balance. Here’s your day 2 workout routine.

Day 2 Workout Plan

  • Head tilt – 1 set of 10 reps
  • Neck rotations – 1 set of 10 reps
  • Shoulder rotations – 1 set of 10 reps
  • Arm circles – 1 set of 10 reps
  • Wrist rotations – 1 set of 10 reps
  • Waist rotations – 1 set of 10 reps
  • Ankle rotation – 1 set of 10 reps
  • Spot jogging – 3-4 minutes
  • Jumping jacks – 2 sets of 20 reps
  • Calf raise – 2 sets of 20 reps
  • Forward lunges – 1 set of 10 reps
  • Side lunges – 1 set of 10 reps
  • Side crunches – 1 set of 10 reps
  • Mountain climbers – 1 set of 10 reps
  • Russian twist – 2 sets of 10 reps
  • Tricep dips – 2 sets of 5 reps
  • Stretch

How You Will Feel By The End Of Day 2

By the end of day 2, you will begin to get a hang of the diet plan. Thus, you will feel more at ease than on day 1. Moreover, the exercise routine, will keep you  active and make you feel good about sticking to the plan and you will look forward to day 3.

 Day 3 

MealsWhat To Eat
Early Morning (6:00 – 7:30 a.m)2 cups room temperature water
Breakfast (8:30- 9:00 a.m)½ grapefruit+1 slice of protein bread + green tea or coffee (without sugar, milk or honey)
Lunch (12:00 – 12:30 p.m)Tuna fish or salmon salad (oil drained off) with vinegar and lemon dressing + grapefruit/melon/ a seasonal fruit + tea/coffee/ diet soda/ water
Dinner (7:00 p.m)Sliced roast lamb/fish/chicken/turkey/seafood + cucumber, celery, lettuce, and tomato salad + tea/coffee/ diet soda/ water

Like day 1 and 2, on day 3 you must exercise to keep your metabolism going.

Day 3 Workout Plan

  • Head tilt – 1 set of 10 reps
  • Neck rotations – 1 set of 10 reps
  • Shoulder rotations – 1 set of 10 reps
  • Arm circles – 1 set of 10 reps
  • Wrist rotations – 1 set of 10 reps
  • Waist rotations – 1 set of 10 reps
  • Ankle rotation – 1 set of 10 reps
  • Crunches – 2 sets of 10 reps
  • Push ups – 2 sets of 10 reps
  • Leg circles – 1 set of 10 reps
  • Horizontal kicks – 1 set of 10 reps
  • Forward elbow plank – 20 second hold
  • Side plank – 20 second hold
  • Russian twist – 2 sets of 20 reps
  • Side lunges – 2 sets of 10 reps
  • Stretch

 How You Will Feel By The End Of Day 3

By the end of day 3, you can see a visible change in your appearance as you will lose a lot of water weight. This will keep you motivated and you will be eager about day 4.

 Day 4 

MealsWhat To Eat
Early Morning (6:00 – 7:30 a.m)2 cups room temperature water
Breakfast (8:30- 9:00 a.m)½ grapefruit+1 slice of protein bread + green tea or coffee (without sugar, milk or honey)
Lunch (12:00 – 12:30 p.m)2 eggs, cooked in any style without any fat used for cooking + low-fat cottage cheese + zucchini/ sliced or stewed tomatoes/string beans + 1 slice toasted protein bread + tea/coffee/ diet soda/ water
Dinner (7:00 p.m)Roasted or broiled barbecue chicken (without skin or any visible fat) + green bell pepper, lots of spinach, string beans + tea/coffee/ diet soda/ water

On day 4, your workout routine must look something like this.

Day 4 Workout Plan

  • Head tilt – 1 set of 10 reps
  • Neck rotations – 1 set of 10 reps
  • Shoulder rotations – 1 set of 10 reps
  • Arm circles – 1 set of 10 reps
  • Wrist rotations – 1 set of 10 reps
  • Waist rotations – 1 set of 10 reps
  • Ankle rotation – 1 set of 10 reps
  • Suryanamaskar
  • Kapalbhati
  • Urdhva Mukha Svanasana
  • Anantasana
  • Malasana
  • Savasana

How You Will Feel By The End Of Day 4

By the end of day 4, you will be more active and productive. Yoga is also going to help improve blood circulation, concentration, and flexibility. You will start to enjoy this diet plan now. Let’s move on to day 5.

 Day 5 

MealsWhat To Eat
Early Morning (6:00 – 7:30 a.m)2 cups room temperature water
Breakfast (8:30- 9:00 a.m)½ grapefruit+1 slice of protein bread + green tea or coffee (without sugar, milk or honey)
Lunch (12:00 – 12:30 p.m)Assorted low-fat cheese slices + lots of spinach + 1 slice toasted protein bread + tea/coffee/ diet soda/ water
Dinner (7:00 p.m)Fish or shellfish + Combination salad with fresh veggies (cooked or raw) + 1 slice toasted protein bread + tea/coffee/ diet soda/ water

Here’s your day 5 workout plan. Surprise alert!

Day 5 Workout Plan

Today is your day to rest. No workout today but that doesn’t give you the permission to cheat and eat high-calorie foods. Get rest and let your muscles recover from the daily wear and tear.

How You Will Feel By The End Of Day 5

Resting is as important as working out and therefore you will enjoy your ‘rest day’. You will feel relaxed and your muscle pain from working out regularly will be better on this day.

Day 6 

MealsWhat To Eat
Early Morning (6:00 – 7:30 a.m)2 cups room temperature water
Breakfast (8:30- 9:00 a.m)½ grapefruit+1 slice of protein bread + green tea or coffee (without sugar, milk or honey)
Lunch (12:00 – 12:30 p.m)Fruit salad (any combination of fruits) + tea/coffee/ diet soda/ water
Dinner (7:00 p.m)Roast chicken/turkey + tomato and lettuce salad + grapefruit or any fruit of the season + tea/coffee/ diet soda/ water

Sixth day into the diet and yes, you still have to continue to exercise to keep your metabolism active and mobilize the fat. Here’s what you must do.

Day 6 Workout Plan

  • Head tilt – 1 set of 10 reps
  • Neck rotations – 1 set of 10 reps
  • Shoulder rotations – 1 set of 10 reps
  • Arm circles – 1 set of 10 reps
  • Wrist rotations – 1 set of 10 reps
  • Waist rotations – 1 set of 10 reps
  • Ankle rotation – 1 set of 10 reps
  • Squat – 1 set of 10 reps
  • Forward lunges (2 pound dumbbells) – 2 sets of 10 reps
  • Bicep curls – 1 set of 10 reps
  • Tricep extension – 1 set of 10 reps
  • Chin ups – 1 set of 5 reps
  • Static bicycling – 5 minutes
  • Pushups – 2 sets of 10 reps
  • High knees – 2 sets of 30 reps
  • Forward elbow plank – 30 second hold
  • Stretch

How You Will Feel By The End Of Day 6

By the end of day 6, you can feel that your metabolism has kick started and you will become more active and energetic. Moreover, from the 6th day, if you stick to the plan, your body will start mobilizing the fat. This is the best news, as the goal is to shed fat. Here’s what you are going to do on day 7.

 Day 7 

MealsWhat To Eat
Early Morning (6:00 – 7:30 a.m)2 cups room temperature water
Breakfast (8:30- 9:00 a.m)½ grapefruit+1 slice of protein bread + green tea or coffee (without sugar, milk or honey)
Lunch (12:00 – 12:30 p.m)Cold or hot chicken/turkey + tomato, carrot, cooked cabbage, cauliflower/broccoli + grapefruit or any fruit of the season + tea/coffee/ diet soda/ water
Dinner (7:00 p.m)Lots of broiled steak (any cut of steak and remove visible fat before eating) + lettuce, cucumber, celery, tomato (cooked or sliced)+ brussels sprouts + tea/coffee/ diet soda/ water

On the 7th day too you must workout. Here’s a fun workout routine for you.

Day 7 Workout Plan

  • Head tilt – 1 set of 10 reps
  • Neck rotations – 1 set of 10 reps
  • Shoulder rotations – 1 set of 10 reps
  • Arm circles – 1 set of 10 reps
  • Wrist rotations – 1 set of 10 reps
  • Waist rotations – 1 set of 10 reps
  • Ankle rotation – 1 set of 10 reps
  • Intermittent running or Swimming or dancing or play a sport
  • Stretch

How You Will Feel By The End Of Day 7

By the end of day 7, you will be happy and feel good about the fact that you gave your best to adhere to the plan. But it’s not the time to get rewarded yet because the aim is to lose 20 pounds. By now, you would have lost a whopping 8-10 pounds. But you must go on to the 2nd week in order to achieve your target weight. Here’s what you should do in the 2nd week.

Day 8 – Day 14

From Day 8 – Day 14 (2nd week of Scarsdale diet), you must follow the same diet plan that you did in the first week. You can follow the same workout plan or increase the reps and sets of few exercises depending on your “problem areas”.

How Will You Feel By The End Of Scarsdale Diet?

Image: Shutterstock

After you complete the 2-week Scarsdale diet, you will find yourself rejuvenated, less anxious, highly productive, and of course slimmer than before. You will sleep better and would be able to focus more on your work or school. In fact, this diet is going to help you change your lifestyle, which you will love. Now, let me tell you how this diet actually works.

How Scarsdale Diet Works?

Scarsdale diet is a protein-rich, low-calorie diet plan that works by suppressing appetite. You will eat a lot of fruits, veggies, protein, 4 glasses of water per day, and tea/coffee. These will provide you with the essential nutrients and keep your hunger pangs at bay.
For your convenience, I have prepared a list of foods that you can eat and must avoid when you are on Scarsdale diet. Take a look.

Scarsdale Diet: Foods To Eat

Image: Shutterstock

Veggies – Broccoli, bok choy, cauliflower, asparagus, spinach, swiss chard, zucchini, bell pepper, Chinese cabbage, green chili, bottle gourd, bitter gourd, okra, eggplant, radish, turnip, beetroot, sweet potato, radish greens, carrot, collard greens, and green beans.
Fruits – Papaya, apple, grapes, grapefruit, lime, lemon, orange, plum, pear, peach, pluot, figs, blueberry, strawberry, starfruit, green apple, watermelon, and muskmelon.
Fats & Oils – Olive oil and rice bran oil in minimum quantities.
Beverages – Coconut water, buttermilk, tea, coffee, diet soda, freshly pressed fruit juice and vegetable juice.
Herbs & Spices – Cilantro, oregano, dill, rosemary, thyme, clove, cinnamon, cardamom, turmeric, nutmeg, black pepper, star anise, cayenne pepper, saffron, cumin powder, coriander powder, fennel seeds, and fenugreek seeds.

Now, the most important list – the foods that you must avoid while you are on Scarsdale diet. Check them out.

 Foods To Avoid 

Veggies – Potato and pumpkin.
Fruits – Mango and jackfruit.
Fats & Oils – Animal fat, butter, ghee, mayonnaise, ranch, canola oil, and vegetable oil.
Seeds & Nuts – Cashew nuts, macadamia nuts,  almonds, pistachios, walnuts, flax seeds, pumpkin seeds, sunflower seeds, sesame seeds, and hazelnuts.
Beverages – Artificially sweetened drinks, packaged fruit juices, and alcohol.

The next important thing that you don’t want to miss knowing is if Scarsdale diet is safe for you to follow. Let’s find out.

Is Scarsdale Diet Safe?

Image: Shutterstock

Scarsdale diet was created keeping the heart patients in mind, for them to lose weight. And you should remember that it is only meant to be followed for 2 weeks. Moreover, a major part of the diet concentrates on the consumption of protein and very less healthy fats. Yes, the proteins take time to digest and thus can aid weight loss and help build lean muscle mass. But, healthy fats and complex carbs should not be ignored. Healthy fats reduce inflammation and thereby reduces the risk of inflammation-induced obesity. Complex carbs are good carbs found in whole grains, fruits, and veggies that help improve digestion, bowel movement, and are loaded with vitamins and minerals. So, the bottom line is, Scarsdale diet is safe but not beyond 2 weeks. If you follow this diet continuously to lose weight, you will not be able to do that. Instead, you will gain weight and put your health at risk. However, you can follow this diet after taking a break of 2 weeks. In fact, by following our Scarsdale diet with workout routine you can reap the following benefits.

Scarsdale Diet Benefits

  • Helps lose water weight.
  • Kick starts fat mobilization.
  • Helps build lean muscle.
  • Improves muscle power.
  • Helps flush out toxins.

Like other fad diets, Scarsdale diet also has disadvantages or side effects. Here’s what you should know.

Scarsdale Diet Side Effects

  • Not eating for more than 4 hours can make your body go into starvation mode where your body will start storing any kind of food as fat instead of using it as an energy source.
  • It can make you feel starved, which might make you highly irritable.
  • Eating the same foods for 2 weeks can result in strong cravings for high-calorie foods.

To conclude, Scarsdale diet is effective but you need a strong will power to lose weight quickly. Just remember that this is not a long-term weight loss plan and is best to follow when you have an upcoming event. It will help if you know how to make it work for you. If you have any questions, please drop a comment below. Take care!

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Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.