~*~*~Scarsdale~*~*~

[SunaBee]

Many have PM'ed me seeking more knowledge on Scarsdale. Many seemed very interested in this WOE. A couple of you PMed me to say that you set a date to start, or have already started!

Congratulations to those who have committed to such an incredible
plan!!!

I just thought y'all would like a thread to share your daily
successes!!!!

So... Who's LOVING Scarsdale?

SuNaBeE

[Sheida]

I did Scarsdale about fifteen years ago. It definitely took the weight off. It was very restrictive because you had to follow a structured menu and could not go off of that plan. From what I remember, you were allowed to mix your days but it did not offer a lot of choices.
Good luck to you and keep us updated on your progress.

[Ladidah]

I Googled a menu...do you HAVE to eat the fish/shellfish? I don't eat fish or shellfish.

[boonec]

what is scarsdale? I have never heard of it... help me out please
christy

[Darkginger]

It's a book - I seem to remember it was Dr Alan Scarsdale who wrote it? It's a very structured eating plan which tells you exactly what to eat for each meal - I did it about 20 years ago, and still remember that Thursdays were boiled egg and cottage cheese days (for lunch). I used to look forward to Thursdays! Breakfasts were half a grapefuit and a piece of dry toast with black coffee, if memory serves. It definitely works (lost around 28lbs on it), but ultimately I couldn't eat that way for the rest of my life (especially as I hated grapefruit!). I expect it's been updated since I tried it, so take a look at the current book if you're interested.

Jo

[GetFitMom]

The basic rules are simple.
Refer to them whenever you are in doubt.

1.Eat exactly what is assigned. Don't substitute.

2. Don't drink any alcoholic beverages.

3. Between meals you eat only carrots and celery, but you may have as much as you wish. (You may snack on low sodium vegetable broth).

4. The only beverages allowed are regular or decaffeinated coffee, black; tea; club soda (with lemon, if desired); and diet sodas (and sugar free drinks) in all flavors. (and water) You may drink as often as you wish. (and as your body dictates)

5. Prepare all salads without oil, mayonnaise, or other rich dressings. Use only lemon and vinegar, or the vinaigrette or mustard dressing. (Experiment with fat-free salad dressings during the Keep Trim weeks).

6. Eat vegetables (Avoid corn, peas, potatoes, lentils and any beans, except green or waxed.) without butter, margarine, or other fat; lemon may be used. (I can't beleive its not butter can be used in moderation.
Non-stick cooking spray may be used in moderation.)

7. All meat should be very lean; remove all visible fat before eating. Remove skin and fat from chicken and turkey before eating.

8. It is not necessary to eat everything listed, but don't substitute or add. Indicated combinations should be observed.
(Keep your calories between 850 and 1000 a day during the SMD and between 1000 and 1200 during Keep Trim).

9. Never overload your stomach. When you feel full, STOP!

10. Don't stay on the Diet more than fourteen days.

Non-stick vegetable spray, cocktail sauce, herbs, seasonings, spices, grated onion, minced parsley, ketchup (sugar free & low carb okay), chili sauce & mustard are all permitted within MODERATION

No PowerBars, Protein Bars, or Meal Replacement Bars or Shakes are permitted on the SMD or Keep Trim Program.

Artificial Sweeteners (Splenda, Equal, Sweet & Low, etc ) are permitted.

[GetFitMom]

Where no portion is indicated, you can eat as much as you like.
Eat until you are satisfied, not stuffed.

Between meals you can snack on carrots, celery, and low sodium vegetable broth

BREAKFAST EVERY DAY:
One half grapefruit -if not available,use fruits* in season
One slice of protein bread**, toasted, no spread added
Coffee /tea (no sugar, cream or milk, no honey)

MONDAY

Lunch:
Assorted cold cuts***
Tomatoes - sliced, broiled, or stewed
Coffee/Tea/Diet Soda/Water

Dinner:
Fish or shellfish, any kind
Combination salad, any greens and vegetables as you wish
One slice protein bread toasted
Grapefruit - if not available, use fruits in season
Coffee/Tea/Diet Soda/Water

TUESDAY

Lunch:
Fruit salad, any combination of fruits
[substitute lunch recommended - see bottom of page]
Coffee/Tea/Diet Soda/Water

Dinner:
Plenty of broiled, lean hamburger (see Meat & Poultry link for info)
Tomatoes, lettuce, celery, olives (limit 4), cucumbers
and/or Brussels Sprouts
Coffee/Tea/Diet Soda/Water

WEDNESDAY

Lunch:
Tuna fish or salmon salad (oil drained off)
with lemon and vinegar dressing
Grapefruit, or melon, or fruit in season
Coffee/Tea/Diet Soda/Water

Dinner:
Sliced roast lamb***, all visible fat removed
Salad of lettuce,tomatoes,cucumbers,celery
Coffee/Tea/Diet Soda/Water

*** Can be subsituted with fish, seafood, chicken or turkey, or veg protein

THURSDAY

Lunch:
Two eggs, any style (no fat used in cooking)
Low-fat cottage cheese
Zucchini, or string beans, or sliced/stewed tomatoes
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water

Dinner:
Roast, broiled or barbequed chicken (skin and visible fat removed before eating)
Plenty of spinach, green peppers, string beans
Coffee/Tea/Diet Soda/Water

FRIDAY

Lunch:
Assorted cheese slices (preferably lowfat)
Spinach, all you want
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water

Dinner:
Fish or shellfish
Combination salad (any fresh vegetables desired, raw or cooked)
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water

SATURDAY

Lunch:
Fruit salad, any combination of fruits
[substitute lunch recommended]
Coffee/Tea/Diet Soda/Water

Dinner:
Roast turkey or chicken
Salad of tomatoes and lettuce
Grapefruit or fruit in season
Coffee/Tea/Diet Soda/Water

SUNDAY

Lunch:
Cold or hot turkey or chicken
Tomatoes, carrots, cooked cabbage, broccoli or cauliflower
Grapefruit, or fruit in season
Coffee/Tea/Diet Soda/Water

Dinner:
Plenty of broiled (grilled) steak, all visible fat removed before eating; any cut of steak you wish- sirloin, porterhouse, London broil, etc.
Salad of lettuce, cucumbers, celery, tomatoes (sliced or cooked)
Brussels Sprouts
Coffee/Tea/Diet Soda/Water


*allowed fruit substitutes:
1/2 cup strawberries, 1/2 cup raspberries, 1/2 cup blueberries, 1/2 cup blackberries, apple, peach, orange, pear, plum, tangerine

**protein bread substitutes
In the SMD book, in the nutritional info charts, the protein bread is listed as having 45 cals, 2.5 protein, and 8.5 carbs. (see below for more info)

***cold cuts
your choice - lean meats, chicken, turkey

NOTES:

* Cooking with herbs, seasonings, spices, grated onion, minced parsley is recommended.
* Salt, Non-stick vegetable spray, cocktail sauce, ketchup, chili sauce & mustard are all permitted, but should be used within MODERATION.
* Vegetables not permitted are corn, peas, potatoes, lentils and any beans, except green or waxed.
* Where no portion is indicated, you can eat as much as you like.
Eat until you are satisfied, not stuffed.
*
* Between meals you can snack on carrots, celery, and low sodium vegetable broth Count your calories - they should be between 850 - 1000 a day.

SCARSDALE MEDICAL DIET- SUBSTITUTE LUNCH

If you wish, you may substitute the following lunch for any lunch, any day, on the Scarsdale Medical Diet.

One half cup low-fat pot cheese or cottage cheese,
mixed with One tablespoon of low-fat sour cream
Sliced fruit, all you want
6 halves of walnuts or pecans, whole or chopped, and mixed with the above or sprinkled over the fruit
Coffee/tea/no-sugar diet soda of any flavor

(Tip: puree the cottage cheese & sour cream to make a whipped topping, serve over mixed berries & top w/ chopped nuts for a "sundae")

SECOND WEEK OF SCARSDALE MEDICAL DIET
Repeat all menus of the first week. It's as simple as that. If after fourteen days, you still need to lose weight, switch to Keep-Trim Eating for two weeks, [before going back on the SMD.]

-------------------
Suggested Whole Wheat Bread Substitutes:

The Baker Low Carb Bran,
1 sl/60 cals (0 f/6c/8p)
About $3.65 at Whole Foods

Roman Meal Carb Aware whole wheat bread.
9g of carbs, 5g of protein, and 60 calories per slice.
$2.25 at a discount store

Matthew's All Natural Breads
Perfect size, about 9 grams of protein,
all natural, whole grains. Yum!

Scandinavian Bran Crispbread by GG
Nutritional Information: Serving Size 1 Slice (9g), Servings Per Container 12, Calories 16, Calories From Fat 0, Total Fat 0g, Cholesterol 0mg, Sodium 30mg, Total Carbohydrates 3g, Fiber 3g, Protein 1g
They were $1.89 for a pack of 12.

Todd's 3 Carb Bread & Rolls
3g Carbohydrates - 10g Protein - 2g Fiber - 2g Fat - 2g
Organic soy flower, soy protein, water, organic whole wheat flour, wheat glutten, organic oat bran, organic rye, organic wheat bran, organic flax seeds, organic sesame seeds, pumpkin seeds, salt, yeast, stevia, vinegar

Natures Own - 100% Whole Wheat
No artificial preservatives, colors, or flavors
Per Slice: 1 g fat; 10 g carbs, 4 g Protein
Bromate free Apprx. 22 slices Cost $2.19

The Natures Own Light Wheat
40 calories; .5g fat; 9.5g carbs;2.5g fiber; 2.5g protein per slice

Orowheat Light 100% Whole Wheat
Cals: 40, Carbs: 9g, Fiber: 3.5g, Protein: 2g

Pepperidge Farm Whole Wheat Light
45 calories .5g fat, 9g carb and 2g protein per slice

Pepperidge Farm Light Style (blue color packing)
45 calories per slice
9g Carbs
7g Protein

[GetFitMom]

* The Keep Trim program is not written out like the Scarsdale Diet.
* It is a two week period of time to learn behavioral modifications and make up your own menus.
* It is a maintenance period designed to readjust your basal metabolic index to your lowered weight, and "lock in" your loss, so you won't regain when you resume normal eating again.
* Also, its like an ongoing weight loss thing, so you should still lose, even though the purpose is to maintain what you've lost so far and reset your body's metabolism setpoint.
* Many members have had success by trying one of the alternate diets for these two weeks.
* Refer to the member suggestions at the bottom of this page for more ideas and information.

The second two weeks on keep trim are almost the same as the regular diet, except that you have to plan your own meals. Comparing the list of rules on SMD vs KT, they look almost exactly the same. There are, however, many enjoyable extras during Keep Trim weeks:

What is added in during Keep Trim:
low-fat milk or skim milk
low-fat or fat free yogurt (no sugar)
Cheese (cheddar, swiss, american, camembert, etc (preferably low-fat & part-skim) & low-fat cottage)
2 slices protein bread a day (or other sugar free breads)
Low-Calorie Dressings (no more than 15 calories per tablespoon)
Sugar-free jellies, jams & preserves
Fruit Juice - No sugar added
Vegetable Juices (sugar free)
3 eggs a week
Soups (fat-free, no cream or whole milk)
Nuts (eaten sparingly)
No-sugar gelatin for dessert
1 small alcoholic drink a day (1 1/2oz liquor, 4.5 oz dry wine, 8 oz light beer)

in addition to the usual:
Fruits - any fruit desired
Vegetables & Greens - your choice, unlimited
All Lean Meats
Chicken & Turkey
Fresh & Frozen Fish
Shellfish
Herbs & Spices
Condiments in moderation

"What do I do now?"

Successful Scarsdale Medical Dieters obviously want to know what they have to do after the first 14 days. For instance:

"I am looking and feeling much better, but want to lose 15 more pounds. Can I continue on the Scarsdale Medical Diet for 2 weeks right now?"

No - you cannot extend the two weeks of the SMD to 4 consecutive weeks.
It is very important to be developing good lifetime eating habits. Switch to the "holding pattern" for the next 2 weeks - the Keep-Trim Program.
This is spelled out in detail. The instructions are simple and easy. Follow them religiously, and you will in all likelihood lose additional weight. Certainly there should be no increase.

If you analyze the Keep-Trim (KT) Diet, you will immediately realize that it follows the same principles as the 2 week SMD. It is low-fat, low carbohydrate, but not as specific or confining - for the simple reason that I am trying to help you develop food dietary habits unknowingly and painlessly.

GREAT VARIETY OF DO's on KEEP TRIM EATING

The following is a basic list of foods for your choice on Keep-Trim Eating:

All Lean Meats - hot or cold - Beef, Lamb, Veal, Lean Ham & Pork; always trim off visible fat before eating.

Chicken & Turkey - hot or cold - cooked in a variety of styles and recipes - not fired; always trim off skin and any visible fat before eating.

All types of fresh & frozen fish -
avoid those canned in rich sauces. Cook to your taste, but butter, margarine, oild, shortenings, or other fats should not be used in preparation.

All types of shellfish - Shrimps, scallops, lobster, oysters, clams, crab are fine.

Eggs any style -but no more than three a week - prepared without butter, margarine, oils, other fats; enjoy scrambled eggs, omlets, boiled, hard cooked, poached, fried( in a little instant chicken broth, or a skillet coated with non-stick vegetable spray.)

Cheeses- low-fat cottage cheese, low fat pot cheese, American Cheese, Cheddar, Swiss, Camembert - in fact, practically any cheese.

Soups, consomme, bouillon, with vegetables, meats, chicken, fish - without cream, whole milk, or fat.

Vegetables - generous servings of your favorite selection

Fruits - apples, oranges, pears, cherries, plums, grapes, grapefruit, melons, watermelon - any ruit you desire.

Fruit and vegetable juice may be enjoyed, but only natural fruit juices with no sugar added - apple, orange , grapefruit, etc. No-sugar tomato juice and Mixed-vegetable juices are fine.

Nuts may be eaten sparingly - walnuts, cashews, pecans, many of your favorites.

Bread is permitted on Keep-Trim Eating, but limit yourself to 2 slices per day, preferably protein bread. You may have other breads and rolls for a change, as long as you don't exceed the limitation and don't select any breads, rolls or muffins with sugar content or coatings.

No-sugar jellies, jams, preserves may be used in moderation.

Green salads, almost any and every combination of greens you can imagine and in whatever quantities you wish is allowable, laced with low-calorie dressings (not more than 15 calories per tablespoon), or with lemon, vinegar, and non-oily mixtures.

Beverages, hot or cold, as much as desired - coffee, tea, no-sugar diet sodas; no sugar; you may use sugar substitues. Skim or lowfat milk may be added to coffee and tea, if desired.

Condiments - ketchup, coctail sauce, mustard, horseradish, pickle relish, pickles, olives of all types, in moderation (Sugar free /Low Carb recommended)

Herbs, seasonings, spices, to your taste
.
An alcoholic drink daily, dry (not sweet), if desired- 1 1/2 ounces of hard liquor, or 4 1/2 ounces of dry wine. You may have Scotch, bourbon, rye, Canadian whiskey, vodka, gin, dry rum, cognac and other dry brandies. No sweet cordials or liqueurs. No sweetened mixed drinks. A dry martini or dry manhattan are okay, but not sweet cocktails like old fashions or whiskey sours. No mixtures with sugar sodas; use " no-sugar" diet sodas or club soda instead.

All dry red, white, rose wines, dry champagne, and dry sherry are fine. No port, sweet sauterne, or other sweet wines. Only low-calorie beer is permitted.

ALL-IMPORTANT DON'TS

The Don'ts listed in the following, in detail, should answer any questions you may have:
1. Don't use sugar; you may use sugar substitutes.
2. Don't use cream.
3. Don't use whole milk; use skim or low-fat milk, if you wish, in moderation.
4. Don't eat ice cream, ice milk, frozen custard, sherbert, or any frozen products that contain sugar or milk fats.
5. Don't eat cakes, pies, cookies, sugar jellies, jams, preserves.
6. Don't eat candy or chocolate.
7. Don't eat potatoes, rice, sweet potatoes, yams, lima beans, baking beans, kidney beans, avocado.
8. Don't eat spaghetti, macaroni products, noodles, other flour based foods.
9. Don't eat sausage, bologna, salami, etc., or fatty meats.
10. Don't eat sweet desserts made with sugar; you may enjoy no-sugar gelatin desserts in all flavors.
11. Don't add rich dressings, mayonnaise, or other similar salad dressings.
12. Don't use butter, margarine, oils, bacon fat, shortening, or any kind of fat in cooking, or as spreads or dressings.
13. Don't eat peanut butter.
14. Don't eat more than two slices of bread per day, preferably protein bread toasted.

NO! NO! List:

No more than two slices of protein bread a day.
No sugar - sugar substitute may be used.
No potatoes, spaghetti, or similar flour-based foods.
No dairy fats.
No candy or desserts, except fruit or no-sugar gelatin dessert.
Restrict your alcohol intake to 1 1/2 ounces a day of hard liquor, or 4 1/2 ounces of dry wine, or 8 ounces low-calorie beer; no regular beer or ale.
Carrots and celery may be eaten at any time.

[GetFitMom]

Originally Posted by Ladidah

I Googled a menu...do you HAVE to eat the fish/shellfish? I don't eat fish or shellfish.

You can replace fish or meat with any other lean protein (fish, chicken, turkey, lean beef, soy "fake meat" substitute or tofu.)

[GetFitMom]

If anyone has any questions about Scarsdale, post away and I'll try to help answer your questions. I've done Scarsdale before and had great success.

Now that I'm half way to goal I'll need to do it again but right now I'm doing Stillman's for a couple days to detox from a salad I ate on 4th of July with hidden sugar carbs in the salad dressing. Hopefully, I'll be back on track by Saturday to restart Scarsdale.

In the meantime, lurkers that are interested in this eating plan - DELURK and post!

[SJN02]

how much weigh can 1 expect to lose on the weight loss part of scarsdale?

[Firebirdshockey]

I have been on and off atkins for awhile now. I think the reason I'm not doing so well is I need something a little bit more structured in the first few weeks. I think this would be something different to keep me going but my question is how much milk/yogurt/cheese is allowed on the kt part?

[pugluv9802]

My ? is for the friday lunch--is it just cheese slices, i.e. provolone,swiss,cheddar,etc? I am really thinking about doing the scarsdale for about a month to see what happens, if it doesn't work, there still is Atkins!

[GetFitMom]

Originally Posted by SJN02

how much weigh can 1 expect to lose on the weight loss part of scarsdale?

If you follow the Scarsdale Medical Diet strictly for two weeks, you can enjoy fast weight loss (7 - 15 pouinds average).

[GetFitMom]

Originally Posted by Firebirdshockey

how much milk/yogurt/cheese is allowed on the kt part?

There is no limit except that you use it in moderation. For me personally, I would only do 1-2 servings a day to see how my body responds and my serving choices would be string cheese, 4 oz lowfat or nonfat cottage, and/or Carb Countdown ff milk.

[GetFitMom]

Originally Posted by pugluv9802

for the friday lunch--is it just cheese slices, i.e. provolone,swiss,cheddar,etc?

Lunch for that day is cheese slices, in moderation, and spinach, all you would like to eat, with 1 slice of toasted protein bread.

Some lower fat cheese selections are:

One ounce: Calories: Fat (grams) Saturated Fat (grams)
cottage cheese, low fat, 1/2 cup 82 1.2 <1
farmer 100 28 6
parmesan, grated, 2 tablespoons 46 3.0 2.0
mozzarella, part skim 79 4.9 3.1
goat, soft 76 6.0 4.1
feta 75 6.0 4.2
mozzarella 90 7.0 4.4
American 106 8.9 5.6
provolone 100 7.5 4.8
Swiss 107 7.8 5.0
blue 100 8.1 5.3
muenster 104 8.5 5.4
cheddar 114 9.4 6.0
ricotta, part skim, 1/2 cup 171 9.8 6.1
havarti 120 11 7
ricotta, whole milk, 1/2 cup 216 16.1 10.3

"Pot" cheese, is similar to farmer's cheese. It is a drier cottage cheese that has been pressed.

[SusanBee]

Has anyone tried this until they got to their desired weight and then switched to Atkins maintenance? Just wondering. If not - do you think that would be successful?

[pugluv9802]

Thanks so much for the response Getfitmom! I have been reading Sunabee's posts and her great results--now I need to get the book--have been reading information online--but I know the book will go more into detail.

Also, I did read where some are doing the SMD for 2 weeks and then Atkins for 2 weeks, I guess for more variety. Oh, well I will get the book this weekend and take if from there. Sorry for the rambling--lol.

[SusanBee]

Here's a few questions if anyone can answer them for me - I would appreciate it - thanks!

1. Do you experience appetite suppression during the first two weeks?
2. What if you skip a meal? Will it slow your progress?

[Bluqq]

Im going to try it!

[Firebirdshockey]

Has anyone started yet? Today was day 1 for me. I am feeling pretting good not too hungry. I kind of like having the hungry feeling sounds weird I know but usually I eat so much I feel very full so being a little hungry I know I'm not overeating.
Anyways if anyone else is starting please post let me know how you are doing

[pugluv9802]

Today is my first day--it was strange eating a slice of high protein bread and 1/2 grapefruit for breakfast! I have not had bread since 3-25-06 and to be honest, it was pretty good. Granted, I can live without the bread, but I am going to follow this diet by the book for the next 14 days.
For lunch, I had about 3-4 ozs of deli chicken and turkey and a bowl of tomato soup--have to work on tomatoes don't really care for them whole but I do like soups and sauces
Tonight will be a broiled halibut and salad--I really feel good as of now, not hungry in the least--we will see.

Good luck to you, Firebirdshockey--
I think sometimes our bodies need something different to get them going back in the right direction!

[pugluv9802]

Unbelieveable! I lost 1.1 lbs. I had gone back up to 190 but now I am down to 188.9--such an incentive!

[Firebirdshockey]

I hear you, I was down 2lbs today. I was hungry last night and had to call my husband to talk me down but I made it. I was very excited when I got on the scale this morning. Have you seen anywhere if we can have apples? I have searched but can't find anything