A weight loss plan that really works, today from Thedietmd.com we are going to talk about the food, menu and opinions of the Scardale plan.
And it is that the Scardale Diet really works because its weight loss plan is based on the radical reduction of carbohydrate consumption while also reducing fat intake to a minimum.
The protagonism of the diet is in the proteins, fruits and vegetables, being a balanced and healthy weight loss plan, but it is necessary to have all the information about the scardale diet to get its maximum benefit.
Table of Contents
Foods from the Scardale Plan to lose weight
Composed of two phases, the Scardale Plan in its first stage proposes a diet of 1000 calories a day with highly protein menus and including all food groups but in specific percentages:
- 31.5% carbohydrates.
- 22.5% fat
- 43% protein
The Scardale Plan is not a restrictive diet because you eat everything, but in very specific amounts and you can lose up to 7 kilos in just 14 days because it is based on accelerating the metabolism to burn body fat.
In the first phase the intake of the amounts of food is reduced and therefore the body will accelerate the metabolism and the response will be a significant weight loss.
The foods allowed and prohibited for this first phase of the Scardale Diet are:
- Lean meats.
- All kinds of fish.
- Eggs (with a maximum of 3 per week).
- Fruit and vegetable juices.
- Vegetable salads.
- Low-fat cheeses.
- Coffee, tea, diet sodas, and skim milk.
- Condiments ketchup, mustard, pickles, olives and herbs.
- Bread (2 slices per day).
- Whole milk.
- Ice creams and puddings.
- Chocolate and sweets.
- Canned cakes and fruits.
- Fresh and dry pasta.
- Butter, margarine, oils or any type of fat.
- Potatoes, rice, beans, peanuts, beans and sweet potatoes.
- Mayonnaise or any high-fat dressing.
The foods allowed in the Maintenance Phase are:
- Lean meats.
- Low-fat cheeses.
- Bread (2 slices daily)
Scardale Diet Maintenance Phase
The foods prohibited in the Maintenance Phase are:
- Refined sugar.
- Fatty products.
- Sweet and salty pastries.
- Sweet desserts, except diet gelatins alone or with fruits.
In this maintenance phase, it is important to drink two liters of water per day and do physical activity for at least 30 minutes a day.
Scardale Diet Menu First Phase
This is the menu for the First Phase of the Scardale Weight Loss Plan and it can only be done for a maximum of two weeks:
|Monday||coffee/tea without milk or sugar , whole wheat toast , half grapefruit||grilled/steamed meat , tomato salad or roasted , coffee/tea with sweetener||boiled/grilled fish, mixed salad, seasonal fruit, coffee/tea with sweetener|
|Tuesday||coffee/tea without milk or sugar with sweetener,whole wheat toast,half grapefruit||fruit salad,coffee/tea with sweetener||grilled hamburger, tomato, spinach, and chard salad, coffee/tea with sweetener|
|Wednesday||coffee/tea without milk or sugar with sweetener,whole wheat toast,half grapefruit||tuna salad without oil,tomatoes and cabbage,grapefruit/melon/seasonal fruit,coffee/tea||fat-free grilled lamb chops,Brussels sprouts and steamed cauliflower,coffee/green tea with sweetener|
|Thursday||coffee/tea without milk or sugar with sweetener,whole wheat toast,half grapefruit||two soft-boiled, hard-boiled, or scrambled eggs,cheese or cottage cheese,roasted artichoke,whole wheat bread,coffee/tea with sweetener||oven-roasted/grilled skinless chicken,spinach, chard, and paprika,coffee/tea with sweetener|
|Friday||coffee/tea without milk or sugar with sweetener,whole wheat toast,half grapefruit||assorted lean cheeses,steamed spinach,whole wheat bread,coffee/tea||grilled fish,boiled vegetables,slice of wholemeal bread,coffee/tea with sweetener|
|Saturday||coffee/tea without milk or sugar with sweetener,whole wheat toast,half grapefruit||fruit salad,coffee/tea with sweetener||roasted turkey/chicken without skin,tomato and lettuce salad,seasonal fruit,coffee/tea|
|Sunday||coffee/tea without milk or sugar with sweetener,whole wheat toast,half grapefruit||chicken or turkey (hot or cold),steamed carrots and broccoli,seasonal fruit,coffee/tea with sweetener||lean beef filet,mixed salad,coffee/tea with sweetener|
Scardale Diet Menu Maintenance Phase
|Day||Breakfast||Midmorning||Lunch||Mid afternoon||Afternoon snack||Dinner|
|Monday||1 slice of whole wheat toast||1 low-fat yogurt||York ham salad. 1 hard-boiled egg 100g boiled asparagus 1/2 tomato||Jelly With Fruits||coffee or tea without milk with sweetener 1 apple||Tuna salad. Lettuce, tomato and onion salad. 1 slice of whole wheat bread|
|Tuesday||1 slice of whole wheat toast||2 rolls of York ham and fresh cheese||Baked or grilled skinless chicken.Vegetables infusion with sweetener||1 low-fat yogurt||coffee or tea without milk or sugar with sweetener Fruit salad||3 eggs stuffed with natural tuna. Salad. infusion with sweetener|
|Wednesday||1 slice of whole wheat toast with York ham and fresh cheese||2 fruits||Grilled or broiled fish. Lettuce, tomato and onion salad. infusion with sweetener||1 low-fat yogurt||coffee or tea without milk or sugar with sweetener jellies with fruits||Assorted sausages. 1 slice of whole wheat bread. infusion with sweetener|
|Thursday||1 slice of whole wheat toast with low-fat cheese||1 apple||Mushrooms and zucchini a la Provençal.200g grilled chicken breast.infusion with sweetener||1 low-fat yogurt||coffee or tea without milk or sugar with sweetener Fruit salad||2 slices of flourless pizza. infusion with sweetener|
|Friday||1 slice of whole wheat toast with cream cheese||1 fruit||Lean ground beef burgers with garlic and parsley.Lettuce, tomato and onion infusion with sweetener||1 low-fat yogurt||coffee or tea without milk or sugar with sweetener Jelly with fruits||Assorted vegetables boiled with hard-boiled eggs. infusion with sweetener|
|Saturday||1 slice of whole wheat toast with York ham and fresh cheese||1 fruit||Soy Milanese with fresh cheese. 2 boiled pumpkin slices, tomato and onions 1 slice of whole wheat bread infusion with sweetener||1 low-fat yogurt||coffee or tea without milk or sugar with sweetener fruit salad||Lean beef on pizza with tomatoes, bell peppers, cheese, baked oregano. Salad. infusion with sweetener|
|Sunday||Skimmed milk 1 slice of whole wheat toast 1 citrus fruit||2 York ham and fresh cheese rolls||Grilled chicken without skin. Salad 1 slice of bread infusion with sweetener||1 low-fat yogurt||coffee or tea without milk or sugar with sweetener Jelly with fruits||Raw vegetable salad with hard-boiled egg. 1 fruit infusion with sweetener|
Opinions on the Scardale Plan
Like all weight loss diets, the Scardale Plan has its pros and cons, since despite being effective when it comes to losing weight and staying in shape thanks to an effective maintenance phase, it is important to take into account the positive aspects and the downsides of following this meal plan.
Positive aspects of the Scardale Plan
It is a weight loss plan that has given good results to lose weight quickly by providing a sufficient and balanced amount of nutrients to the body. This allows you to extend the weight loss plan for up to four weeks.
Another positive aspect is that it helps the body consume more calories by accelerating the metabolism, even when sleeping.
In addition, thanks to its low carbohydrate intake it is possible to maintain a normal and balanced glucose level.
Disadvantages of the Scardale Diet
Already the disadvantages of following the Scardale Plan to lose weight is based on the fact that it is not a suitable diet for those who practice intense physical exercise, being indicated for these cases to opt for a diet rich in carbohydrates.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.