In this post we will analyze the Scardale diet , all its details, benefits and risks involved. Scardale is a nutritional method that prioritizes the consumption of protein, establishes as a principle that a maximum of 1000 calories a day will result in the loss of half a kilo of weight each day.
Composed of two stages, the Scardale Diet establishes for the first phase to submit to a strict plan that lasts for 14 days, while in the second it is a maintenance phase to maintain the ideal weight and not gain weight again.
Table of Contents
Which is the Scardale Diet
Created by Herman Tarnower, a cardiologist, those who intend to follow this diet must not only know the rules established by the plan but also comply with them completely, otherwise the desired effect will not be achieved, since the idea is that the body takes better advantage of it. your reserves and use them thanks to a higher consumption of proteins and a lower intake of sugars and fats.
Tarnower designed this diet so that the food combinations activate the natural process of burning fat and reaching a state of ketosis that generates a deficit in carbohydrate intake.
According to this plan to lose weight by consuming little fat, the body burns that which it already has accumulated, but when it has been possible to lose weight it is necessary to follow the maintenance plan to avoid the rebound effect and to increase again the lost kilos or even a few more.
How to do the Scardale Diet
Divided into two phases, the Scardale Diet begins with a two-week weight loss plan and continues with a maintenance plan that aims to keep weight off and stay in shape through changes in eating habits.
Basic rules for following the Scardale Diet
- Eat exactly what is indicated.
- Among the main meals it is only allowed to eat carrots and celery in the desired quantities.
- Do not ingest alcoholic beverages.
- Drink tea, coffee, and diet sodas.
- Salads are only seasoned with lemon or vinegar.
- Red meat will always be lean and you can also eat chicken and turkey without skin.
- You cannot substitute foods in the 14-day stage or add foods.
- The first phase can only be done for two weeks.
- There will be 3 meals a day.
- Drink two liters of water a day.
- Avoid doing excessive physical exercise in the first stage as the calorie intake is very low.
What to eat on the Scardale Diet
In the 1st Phase of the Scardale Diet, which lasts for 14 days, only certain foods are allowed. Here are the daily menus to follow the eating plan of about 1000 calories a day:
First Phase Scardale Diet
These are the menus for one week, in the second they are repeated. We emphasize that no food can be changed for diet to work.
MONDAY
Breakfast
- 1 piece of fruit.
- 1 toast of whole wheat bread.
- 1 Cup of coffee or tea without sugar and with skimmed milk.
Lunch
- Assortment of York ham, turkey and sliced serrano ham (the desired quantity).
- Baked tomatoes with garlic and parsley.
- 1 Cup of coffee, tea or infusion
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- Green leaf salad.
- Grilled fish.
- 1 piece of fruit.
TUESDAY
Breakfast
- 1 piece of fruit.
- 1 whole wheat toast.
- 1 Cup of coffee or tea without sugar and with skimmed milk.
Lunch
- Fruit salad.
- 1 cup of tea.
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- 1 turkey or beef burger
- Lettuce, cucumber, tomato and carrot salad.
- Tea or coffee.
- Baked tomatoes.
WEDNESDAY
Breakfast
- 1 piece of fruit.
- 1 whole wheat toast.
- 1 Cup of coffee or tea without sugar and with skimmed milk.
Lunch
- Grilled tuna.
- 1 piece of fruit.
- 1 cup of tea.
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- 1 Grilled beef fillet with natural tomato.
- 1 piece of fruit.
THURSDAY
Breakfast
- 1 piece of fruit.
- 1 whole wheat toast.
- 1 cup of coffee or tea without sugar and skim milk.
Lunch
- Omelette (with mushrooms, spinach, zucchini).
- 1 piece of fruit.
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- Baked chicken garnished with vegetables.
- Coffee or tea.
FRIDAY
Breakfast
- 1 piece of fruit.
- 1 whole wheat toast.
- 1 cup of coffee or tea without sugar and milk.
Meal
- Fresh cheese.
- Green leaf salad.
- 1 piece of fruit.
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- Tomato salad, fresh cheese and oregano.
- Grilled fish.
- 1 cup of coffee or tea without sugar
SATURDAY
Breakfast
- 1 piece of fruit.
- 1 whole wheat toast.
- 1 Cup of unsweetened coffee or tea with skimmed milk.
Lunch
- Roast chicken with baked apple.
- 1 cup of unsweetened tea.
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- Wild asparagus.
- Grilled fish.
- 1 piece of fruit.
SUNDAY
Breakfast
- 1 piece of fruit.
- 1 whole wheat toast.
- Unsweetened coffee or tea with skim milk.
Lunch
- Fruit salad.
- Coffee or tea without sugar.
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- Rack of lamb.
- Tomato and cucumber salad.
- Coffee or tea without sugar.
Alternative menu
You should not skip that meal or choose other foods, as there is an alternative menu specially designed for such eventualities if one day, it is impossible to eat what is provided on the menu.
- 1/2 cup low-fat cottage cheese or white cheese, mixed with a tablespoon of low-fat sour cream.
- Fruit, the amount you want.
- 6 walnut halves alone or mixed with the fruit.
- Coffee, tea, or diet soda of any flavor.
Second Phase Scardale Diet – Maintenance
This second phase of the Scardale Diet is designed to avoid regaining the lost pounds while incorporating other foods using healthier cooking methods.
The maintenance phase differs from the first phase in several aspects since six meals are eaten a day so that the diet is not abandoned due to hunger, comply with the nutritional rules and change some eating habits.
It should be remembered that the maintenance plan can be done for two weeks and return to the first phase if you want to lose more kilos.
This is an example of a weekly menu from the Scardale diet .
MONDAY
Breakfast
- 1 Cup of tea with skimmed milk and sweetener.
- 1 slice of whole wheat toast.
- 1 Citrus fruit.
Midmorning
- 1 natural yogurt.
Lunch
- Salad (100 grams of cooked ham, 1 hard-boiled egg, 100 grams of boiled asparagus, ½ medium chopped tomato).
- 1 cup of unsweetened green tea.
Mid afternoon
- 1 Portion of jelly with fruits.
Afternoon snack
- Skim milk infused with sweetener preferred.
- 1 apple.
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- Natural tuna (the amount you want).
- Lettuce, tomato and onion salad.
- 1 slice of whole wheat bread.
- 1 Cup of green tea with sweetener.
TUESDAY
Breakfast
- 1 Cup of tea with skimmed milk and sweetener.
- 1 whole wheat toast.
- 1 Citrus fruit.
Midmorning
- Rolls of cooked ham and machine cheese.
- 1 whole wheat toast.
Lunch
- Baked or grilled chicken or skinless turkey.
- Vegetables (the amount you want) boiled.
- 1 Cup of tea with sweetener.
Mid afternoon
- 1 natural yogurt.
Afternoon snack
- 1 Cup of tea with skimmed milk and sweetener.
- Fruit salad.
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- 3 Eggs stuffed with natural tuna (the yolk is replaced by tuna).
- Lettuce, onion, tomato salad.
- 1 Cup of tea with sweetener.
WEDNESDAY
Breakfast
- 1 Cup of tea with skimmed milk with sweetener.
- 1 Whole wheat toast with ham and low-fat cheese.
Midmorning
- 1 piece of fruit.
Lunch
- Grilled or grilled fish.
- Lettuce, tomato and onion salad.
- 1 Cup of tea with sweetener.
Mid afternoon
- 1 natural yogurt.
Afternoon snack
- 1 Cup of tea with skimmed milk and sweetener.
- 1 Portion of jelly with fruits.
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- Assorted cold cuts.
- 1 whole wheat toast.
- 1 Cup of green tea with sweetener.
THURSDAY
Breakfast
- 1 Cup of tea with skimmed milk and sweetener.
- 1 whole wheat toast with low-fat cheese.
Midmorning
- 1 apple.
Lunch
- Mushrooms and zucchini a la Provençal (quantity of your choice).
- 200 grams of grilled chicken breast.
- 1 Cup of tea with sweetener.
Mid afternoon
- 1 natural yogurt.
Afternoon snack
- 1 Cup of tea with skimmed milk and sweetener.
- Fruit salad.
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- 1 slice of pizza.
- 1 Cup of green tea with sweetener.
FRIDAY
Breakfast
- 1 Cup of tea with skimmed milk and sweetener.
- 1 Whole wheat toast with diet cream cheese.
Midmorning
- 1 piece of fruit.
Lunch
- Lean ground beef patties with garlic and parsley.
- 1 Salad of tomato, lettuce, onion.
- 1 whole wheat toast.
- 1 Cup of green tea with sweetener.
Mid afternoon
- 1 natural yogurt.
Afternoon snack
- 1 Cup of tea with skimmed milk and sweetener.
- 1 Jelly with fruits.
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- Assorted boiled vegetables.
- 1 boiled egg.
- 1 Cup of green tea with sweetener.
SATURDAY
Breakfast
- 1 Cup of tea with skimmed milk with sweetener.
- 1 Whole wheat toast with York ham and low-fat cheese.
Midmorning
- 1 piece of fruit.
Lunch
- 1 Soy Milanese with low-fat cheese.
- 1 Portion of boiled pumpkin, tomato and onions.
- 1 whole wheat toast.
- 1 Cup of green tea with sweetener.
Mid afternoon
- 1 natural yogurt.
Afternoon snack
- 1 Cup of tea with skimmed milk and sweetener.
- 1 Serving of fruit salad
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- 1 Beef steak with tomatoes, bell peppers, cheese and baked oregano.
- 1 Serving of green leafy salad.
- 1 Cup of green tea with sweetener.
SUNDAY
Breakfast
- 1 Cup of tea with skimmed milk and sweetener.
- 1 whole wheat toast.
- 1 Citrus fruit.
Midmorning
- 2 York ham and diet cheese rolls.
Lunch
- Grilled chicken without skin.
- 1 Serving of salad.
- 1 whole wheat toast.
- 1 Cup of green tea with sweetener.
Mid afternoon
- 1 natural yogurt.
Afternoon snack
- 1 Cup of tea with skimmed milk and sweetener.
- 1 Jelly with fruits.
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- Lettuce, tomato, boiled egg and lemon juice salad.
- 1 piece of fruit.
- 1 Cup of tea with sweetener.
Vegetarian Scarsdale Diet
For those people who do not consume any type of meat there is the Vegetarian Scardale Diet, a good option that also has its specific menus.
Daily breakfast
- 1 Grapefruit or seasonal fruit.
- 1 Whole wheat toast with diet jam.
- 1 cup of tea or coffee with sweetener.
MONDAY
Lunch
- 1 Plate of watercress or broccoli soup.
- 1 Roast potato with cottage cheese and chives.
- 30 grams of green bean sprouts.
- 3 walnuts
- 1 roasted apple.
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- 2 slices of cheese.
- 1 Portion of ratatouille (artichoke hearts, cucumbers, radishes).
- 1 whole wheat toast.
- 100 grs. melon or watermelon.
TUESDAY
Lunch
- Fruit salad.
- Lettuce and celery salad.
- 1 Whole wheat toast with dietary sweet.
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- Pumpkin with walnut and apple.
- Hot or cold vegetables.
- 4 olives.
WEDNESDAY
Lunch
- 1 Portion of zucchini and steamed carrots.
- 1 whole wheat toast.
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- 1 Serving of Asparagus (or cauliflower or broccoli) au gratin.
- 1 Portion of pumpkin with fruits and nuts.
- Green leafy salad and tomatoes.
- 1 whole wheat toast.
THURSDAY
Lunch
- Radishes and cucumbers with cottage cheese and olives.
- 1 whole wheat toast.
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- Eggplants parmigiana.
- Leafy vegetable salads.
- 1 Fruit.
FRIDAY
Lunch
- Tofu slices.
- Steamed spinach.
- 1 whole wheat toast.
- 1 Peach or Pear.
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- Onion consommé with
- Stewed vegetables.
- Apple compote without sugar and with 3 chopped walnuts.
SATURDAY
Lunch
- Fruit salad.
- Lettuce salad or other leafy vegetables with lemon juice.
- 1 whole wheat toast.
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- Steamed vegetables.
- Sliced tomato with lettuce leaves.
- 1 Cup of unsweetened applesauce or purée with raisins.
SUNDAY
Lunch
- Tomato stuffed with mashed potato with a tablespoon of sour cream and chives.
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- Brown Rice With Vegetables.
- Lettuce and tomatoes salad.
- Sliced pineapple in its own juice.
Contraindications of the Scardale Diet
This is a weight loss plan designed for adults who do not have special nutritional needs such as pregnant women, breastfeeding women, adolescents or people with specific health problems.
Advantages and disadvantages of the Scardale Diet
In fact, it could be said that the Scarsdale diet has more advantages than disadvantages since it is a weight loss plan that allows you to lose weight in a short period of time followed by a complementary maintenance diet that seeks to change some eating habits.
In addition, it is not necessary to count calories or weigh food, something that makes other diets not so accepted since it takes more time and additional work to complete the proposed eating plan.
With the Scarsdale Diet it is not necessary to do physical exercise and therefore many of its followers are people who have little or no time to develop any physical activity.
As disadvantages of the Scardale Diet, it should be noted that, although the first phase lasts only 14 days, as it is not balanced it can bring health risks due to the lack of nutrients.
On the other hand, food is only divided into three meals a day and this can generate hunger and anxiety as well as drowsiness and weakness, hence some doctors specialized in nutrition do not recommend this diet because it lacks some minerals that are important for health such as there are also few fat-soluble vitamins and protein foods are abused.
Because many food groups are eliminated, this diet is poorly balanced and therefore ignores the dangerous health effects it can cause, so it cannot be done for more than two weeks.
Allowed foods and prohibited foods on the Scardale Diet
Below you will find the list of allowed and prohibited foods within the Scardale diet, it is not an exhaustive list however it will serve as a guide to get the idea of what to eat and which to avoid.
Allowed foods
- Chicken.
- Turkey.
- Fish.
- Seafood.
- Fruits.
- Vegetables.
- Low-fat cheeses.
- Pan integral.
- Coffee or tea.
- Boiled egg
- Skimmed milk.
Forbidden food
- Built-in.
- High calorie desserts and sweets.
- Pastries.
- Sugar.
- Potatoes.
- Non-skimmed milk.
- Pastas.
- Fried food.
- High-fat dressings like oils or butter.
Diet Recipes Scardale Diet
The Scardale Diet book not only develops the menus for the first phase and the maintenance phase but also provides tips, tricks and various recipes that help to prepare food in a simple and tasty way.
Whole wheat protein bread
In the Scardale Diet, whole wheat bread is recommended, but in the recipes in the same book there is a special recipe for protein bread that is very easy to prepare based on three different types of flours.
Ingredients
- 1 cup of warm water.
- 1 teaspoon dry yeast.
- ½ teaspoon of salt.
- 1 teaspoon of sugar.
- ½ teaspoon of apple cider vinegar.
- ¾ cup of soy flour.
- ¼ cup of gluten flour.
- 1 ¼ Cup of whole wheat flour.
- 1 Rectangular mold of 18 by 8 by 5 cm.
Preparation
In a bowl place the water and add the dry yeast, mix gently until it dissolves.
Add the salt, sugar and apple cider vinegar to the previous preparation, mix.
Sift the different flours and add little by little to the first preparation, mixing gently until the dough takes a smooth and elastic consistency.
Let rise in the same bowl for about 20 minutes.
With the help of a brush, cover the bottom and sides of the rectangular mold using vegetable spray and place the bread dough there, cover with plastic wrap and let it rise again for about two hours or until the dough reaches the edge of the mold.
Cook the whole wheat protein bread in a preheated oven at 180º C for about 15 to 20 minutes or until the surface has browned and when you insert a toothpick in the center of the bread, it comes out clean.
Remove the bread from the oven, let it cool and unmold.
NOTE: This protein whole wheat bread is denser than regular whole wheat bread and therefore should be thinly sliced before toasting and kept in the refrigerator covered in plastic wrap.
Hamburguesa Zesty Scarsdale
This is a simple recipe to prepare tasty burgers ideal for those who like meat.
Ingredients
- 500 grams of lean ground beef.
- 1 teaspoon Worcestershire sauce.
- 1 teaspoon garlic powder.
- 1 chopped onion.
- Pepper.
Preparation
In a bowl place the ground meat and add the rest of the ingredients.
Mix everything until you get a paste.
Form the hamburgers.
Take to the refrigerator for about two hours.
Cook on the grill, grill or in the oven for about 20 minutes.
Fish seasoned with vegetables
In this recipe you can use any white fish cut into thick fillets and the secret of how tasty the dish is are the seasonings used that also add a special touch to the vegetables.
Ingredients
- 8 white fish fillets.
- 1 lemon
- 2 grated carrots.
- 1 medium red onion.
- 1 green pepper cut into strips.
- 1 cup of fresh mushrooms.
- 1 cup of peas
- 1 teaspoon ground ginger.
- Shall.
- Pepper.
- Oregano.
- Thyme.
Preparation
Place the fish fillets, previously seasoned, in a frying pan sprayed with vegetable spray.
Bring the pan over low heat and add the ginger, oregano and thyme to the fish, place a lid on the pan and cook for about 15 to 20 minutes.
Remove the pan from the heat and sprinkle the fish with lemon juice and set aside.
In the same pan, place the vegetables and sauté for about 10 minutes until they are cooked.
Serve the steaks with the sautéed vegetables.
Gourmet spinach salad
A delicious spinach-based salad, this recipe is in the Scardale Diet book in the Gourmet Recipes section.
Ingredients
- 2 cups raw spinach
- 1/3 Cup of assorted cheeses, diced.
- 10 sliced raw mushrooms.
- 2 slices of York ham.
- 1 Tomato cut into eighths.
- Garlic salt.
- Pepper.
- Vinegar or lemon juice.
Preparation
Wash the spinach and cut them into fine julienne strips and place them in a bowl
Mix the rest of the ingredients in a container with the exception of the tomatoes and reserve everything until serving time.
A moment before serving, mix all the ingredients, present individual salad portions decorated with eighths of tomatoes on plates.
Conclusions
The Scardale Diet was very successful in the 1990s and millions of people around the world lost weight on this plan.
But despite the fact that you can lose weight by following the indicated steps and consuming only the allowed foods, it should be remembered that it is a poorly balanced diet, and therefore it lacks nutrients, so it is always advisable to consult your doctor beforehand. and never do the first phase for more than 14 days, thus avoiding possible damage to health.
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.