Food, Menu and Reviews of the Scardale plan

A weight loss plan that really works, today from 100Dietas.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.

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:

Allowed foods

  • Lean meats.
  • All kinds of fish.
  • Eggs (with a maximum of 3 per week).
  • Vegetables.
  • Fruits.
  • Fruit and vegetable juices.
  • Vegetable salads.
  • Low-fat cheeses.
  • Coffee, tea, diet sodas, and skim milk.
  • Condiments ketchup, mustard, pickles, olives and herbs.
  • Sweeteners
  • Nuts.
  • Bread (2 slices per day).

Forbidden food

  • Sugar.
  • 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.
  • Built-in.
  • Mayonnaise or any high-fat dressing.

The foods allowed in the Maintenance Phase are:

  • Lean meats.
  • Fish.
  • Eggs.
  • Low-fat cheeses.
  • Fruits.
  • Vegetables.
  • Bread (2 slices daily)

Scardale Diet Maintenance Phase

The foods prohibited in the Maintenance Phase are:

  • Refined sugar.
  • Fatty products.
  • Potatoes.
  • Flours.
  • Pastas.
  • 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

Breakfast

  • coffee or tea without milk or sugar (sweetener can be used).
  • a toast of whole wheat bread.
  • half grapefruit.

Meal

  • grilled or steamed meat; (beef, chicken and turkey).
  • tomatoes in salad or roasted.
  • coffee or tea with sweetener.

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  • boiled or grilled fish.
  • mixed salad.
  • season’s fruit.
  • coffee or tea with sweetener.

Tuesday

Breakfast

  • coffee or tea without milk or sugar with sweetener.
  • a toast of whole wheat bread.
  • half grapefruit.

Meal

  • fruit salad.
  • coffee or tea with sweetener.

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  • grilled hamburger.
  • tomato, spinach and chard salad.
  • coffee or tea with sweetener.

Wednesday

Breakfast

  • coffee or tea without milk or sugar with sweetener.
  • a toast of whole wheat bread.
  • half grapefruit.

Meal

  • tuna salad without oil.
  • tomatoes and cabbage.
  • grapefruit, melon or other seasonal fruit.
  • coffee or tea.

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  • fat-free grilled lamb chops.
  • Brussels sprouts and steamed cauliflower.
  • coffee or green tea with sweetener.

Thursday

Breakfast

  • coffee or tea without milk or sugar with sweetener.
  • a toast of whole wheat bread
  • half grapefruit.

Meal

  • two soft-boiled eggs, hard-boiled or scrambled.
  • cheese or cottage cheese.
  • a roasted artichoke.
  • A slice of whole wheat bread.
  • coffee or tea with sweetener.

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  • oven-roasted, or grilled, skinless chicken.
  • spinach, chard and paprika.
  • coffee or tea with sweetener.

Friday

Breakfast

  • coffee or tea without milk or sugar with sweetener.
  • a toast of whole wheat bread.
  • half grapefruit.

Meal

  • assorted lean cheeses.
  • steamed spinach.
  • A slice of whole wheat bread.
  • coffee or tea.

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  • grilled fish.
  • boiled vegetables.
  • a slice of wholemeal bread.l
  • coffee or tea with sweetener.

Saturday

Breakfast

  • coffee or tea without milk or sugar with sweetener.
  • a toast of whole wheat bread.
  • half grapefruit.

Meal

  • fruit salad.
  • coffee or tea with sweetener

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  • roasted turkey chicken without skin.
  • tomato and lettuce salad.
  • season’s fruit.
  • coffee or tea.

Sunday

Breakfast

  • coffee or tea without milk or sugar with sweetener.
  • a toast of whole wheat bread.
  • half grapefruit.

Meal

  • chicken or turkey (hot or cold).
  • steamed carrots and broccoli.
  • season’s fruit
  • coffee or tea with sweetener.

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  • lean beef filet.
  • mixed salad.
  • Coffee or tea with sweetener.

Scardale Diet Menu Maintenance Phase

Monday

Breakfast

  • coffee or tea without milk or sugar with sweetener).
  • 1 slice of whole wheat toast.
  • 1 citrus fruit.

Midmorning

  • 1 low-fat yogurt.

Lunch

  • York ham salad.
  • 1 hard-boiled egg
  • 100 grams of boiled asparagus.
  •  1/2 medium tomato sliced.
  • green tea with sweetener.

Mid afternoon

  • Jelly With Fruits

Afternoon snack

  • coffee or tea without milk with sweetener.
  • 1 apple.

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  • tuna to the natural (the quantity that is desired).
  • lettuce, tomato and onion salad.
  • 1 slice of whole wheat bread.
  • infusion with sweetener.

Tuesday

Breakfast

  • coffee or tea without milk or sugar with sweetener.
  • 1 slice of whole wheat toast.
  •  1 citrus fruit.

Midmorning

  • 2 rolls of York ham and fresh cheese.
  • 1 slice of whole wheat bread.

Lunch

  • Baked or grilled skinless chicken.
  • vegetables (whatever you want) boiled without fatty seasonings.
  • infusion with sweetener.

Mid afternoon

  • 1 low-fat yogurt.

Afternoon snack

  • coffee or tea without milk or sugar with sweetener.
  • fruit salad

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  • 3 eggs stuffed with natural tuna.
  • salad of lettuce, onion, tomatoes.
  • infusion with sweetener.

Wednesday

Breakfast

Coffee or tea without milk or sugar with sweetener.

1 slice of whole wheat toast with York ham and fresh cheese.

Midmorning

  • 2 fruits

Lunch

  • grilled or broiled fish.
  • lettuce, tomato and onion salad.
  • infusion with sweetener.

Mid afternoon

  • 1 low-fat yogurt.

Afternoon snack

  • coffee or tea without milk or sugar with sweetener.
  •  jellies with fruits

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  • assorted sausages.
  • 1 slice of whole wheat bread.
  • infusion with sweetener.

Thursday

Breakfast

  • coffee or tea without milk or sugar with sweetener.
  • 1 slice of whole wheat toast with low-fat cheese.

Midmorning

  • 1 apple

Lunch

  • mushrooms and zucchini a la Provençal.
  • 200 grams of grilled chicken breast.
  • infusion with sweetener.

Mid afternoon

  • 1 low-fat natural yogurt.

Afternoon snack

  • coffee or tea without milk or sweetener sugar
  • fruit salad

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  • 2 slices of flourless pizza.
  • infusion with sweetener.

Friday

Breakfast

  • coffee or tea without milk or sugar with sweetener.
  • 1 slice of whole wheat toast with cream cheese.

Mid morning

1 fruit

Lunch

  • Lean ground beef burgers with garlic and parsley with tomato slices and oregano, lettuce and onion.
  • 1 slice of bread.
  • infusion with sweetener.

Mid afternoon

  • 1 low-fat yogurt.

Afternoon snack

  • coffee or tea without milk or sugar with sweetener.
  • Jelly With Fruits.

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  • assorted vegetables boiled with hard-boiled eggs.
  • infusion with sweetener.

Saturday

Breakfast

  • coffee or tea without milk or sugar with sweetener.
  • 1 slice of whole wheat toast with York ham and fresh cheese.

Midmorning

  • 1 fruit

Lunch

  • 1 soy Milanese with fresh cheese.
  • 2 boiled pumpkin slices, tomato and onions.
  • 1 slice of whole wheat bread.
  • infusion with sweetener.

Mid afternoon

  • 1 low-fat natural yogurt.

Afternoon snack

  • coffee or tea without milk or sugar with sweetener.
  •  fruit salad.

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  • lean beef on pizza with tomatoes, bell peppers, cheese, baked oregano.
  • salad.
  •  infusion with sweetener.

Sunday

Breakfast

  • skimmed milk.
  • 1 slice of whole wheat toast.
  • 1 citrus fruit.

Midmorning

  • 2 York ham and fesco cheese rolls.

Lunch

  • grilled chicken without skin.
  • salad.
  • 1 slice of bread.
  • infusion with sweetener.

Midmorning

  • 1 low-fat yogurt.

Afternoon snack

  • coffee or tea without milk or sugar with sweetener.
  • Jelly With Fruits.

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  • 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.

Ellie Lauderdale

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.

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