What foods are allowed on the Scarsdale diet?

Developed by a cardiologist in the 1970s, the Scarsdale diet is a restrictive, low-calorie regimen that promises rapid weight loss, allowing a mere 1,000 calories per day during its initial 14-day phase.

Quick Summary

The Scarsdale diet features a highly specific list of permitted foods, primarily lean proteins, select vegetables, and certain fruits, while strictly forbidding many other items.

Key Points

• Allowed Proteins: Lean beef, chicken, fish, eggs, and low-fat cheese are core components of the diet's meals.

• Limited Vegetables: Only non-starchy vegetables like spinach, broccoli, and tomatoes are permitted in large quantities.

• Forbidden Foods: All added fats and oils, starchy vegetables, most grains, and sugars are strictly prohibited.

• Caloric Restriction: The plan limits intake to approximately 1,000 calories per day, which is extremely low and unsustainable.

• Limited Duration: The diet is intended to be followed for a strict 14 days, with a less restrictive maintenance phase afterward.

• Snacks are Banned: Except for plain celery and carrots, no snacking is allowed between meals.

Understanding the Scarsdale Diet's Core Principles

Created by Dr. Herman Tarnower, a cardiologist in Scarsdale, New York, the Scarsdale diet was popularized through his 1978 book, The Complete Scarsdale Medical Diet. It is a very low-calorie (approximately 1,000 calories per day), high-protein, and low-carbohydrate plan that must be followed for a strict 14-day period. The diet's philosophy is rooted in rapid weight loss, which it achieves primarily through this severe caloric restriction and elimination of most fats and processed carbohydrates. After the initial two weeks, dieters are instructed to move to a less restrictive maintenance plan called the Keep Slim program.

A Detailed List of Allowed Scarsdale Diet Foods

Adherents must follow a precise list of approved items, which form the basis of the diet's three daily meals. Snacks are largely forbidden, with only celery and carrots allowed as emergency options.

Allowed Proteins

The protein sources on the Scarsdale diet are limited to lean, low-fat options. All poultry and fish must be prepared without added fats like oil or butter.

• Meat: Lean beef (including hamburger), veal, lamb, and lean pork.
• Poultry: Chicken and turkey, with the skin removed.
• Fish and Shellfish: All varieties of fish and shellfish.
• Cold Cuts: Lean cold cuts, excluding processed options like bologna.
• Eggs: Egg whites and yolks, prepared plain.

Allowed Vegetables

Only non-starchy vegetables are permitted on the Scarsdale diet. These can often be eaten in large quantities, helping to provide a feeling of fullness on the limited calorie plan.

• Green Vegetables: Spinach, lettuce, celery, broccoli, Brussels sprouts, green beans, and zucchini.
• Other Vegetables: Bell peppers, cabbage, carrots, cauliflower, radishes, onions, and tomatoes.

Allowed Fruits

The list of fruits is limited and specific. Grapefruit is a morning staple, and other options are treated as more of an occasional item.

• Staple Fruit: Grapefruit, often recommended with breakfast.
• Other Options: Apples, blueberries, cantaloupes, grapes, lemons, limes, papayas, peaches, pears, plums, and strawberries.

Allowed Grains and Breads

The diet allows for a very specific and minimal amount of grains.

• Protein Bread: One slice of protein bread per day, without any spreads.

Allowed Dairy

Dairy products are limited to low-fat variations.

• Low-fat Dairy: Low-fat cottage cheese and skim milk.

Allowed Beverages

Hydration is crucial, but options are restricted to calorie-free choices.

• Drinks: Water, black coffee, plain tea, and diet soda.

Strictly Forbidden Foods on the Scarsdale Diet

One of the most challenging aspects of the Scarsdale diet is its extensive list of forbidden foods. This includes many items considered healthy in modern nutrition plans, as well as nearly all sources of added fats and sugar.

Forbidden Categories:

• Starchy Vegetables and Legumes: Potatoes, corn, beans, and lentils.
• Grains: Most wheat and grain products, including pasta, rice, and most breads.
• Fats and Oils: All oils, butter, mayonnaise, and salad dressings.
• Sugary Foods: All sweets, desserts, and processed snacks.
• Processed Meats: Highly processed options like bacon and bologna are off-limits.
• Fruits: Avocado is explicitly forbidden.
• Beverages: Alcoholic beverages and most fruit juices are not allowed.

Scarsdale Diet vs. A Balanced, Sustainable Approach

The table below highlights the stark differences between the Scarsdale diet and a more balanced, evidence-based approach to eating.

Feature	Scarsdale Diet	Balanced, Sustainable Approach
Calorie Intake	Approximately 1,000 calories/day, fixed for all.	Varies based on individual needs, activity level, and goals.
Food Variety	Extremely limited list of approved foods.	Encourages a wide range of whole foods from all food groups.
Carbohydrates	Heavily restricted, focused on specific protein bread.	Prioritizes complex carbs like whole grains, starchy vegetables, and legumes.
Fats	Nearly all fats, including healthy fats, are forbidden.	Includes healthy fats from nuts, seeds, and oils in moderation.
Duration	14-day initial phase, promotes 'yo-yo dieting'.	Designed for long-term, sustainable lifestyle changes.
Nutrient Density	Risk of nutrient deficiencies due to restrictive nature.	Focuses on maximizing nutrient intake from a variety of sources.

Potential Health Concerns and Criticisms

The Scarsdale diet's reputation is steeped in controversy, with medical experts widely criticizing its restrictive and unhealthy practices. The severe caloric deficit is not suitable or safe for most people and can lead to a host of negative side effects, including nausea, weakness, and bad breath. The diet's short duration and quick-fix nature also make it a prime example of a 'yo-yo diet', where individuals lose weight rapidly only to regain it shortly after returning to normal eating habits.

Furthermore, the diet is nutritionally unbalanced, failing to provide a full spectrum of vitamins and minerals. By eliminating entire food groups, including sources of healthy fats and fiber, it promotes an unhealthy relationship with food and prioritizes a number on the scale over genuine, long-term health. Before considering such an extreme plan, consultation with a healthcare professional is strongly advised.

Conclusion: Navigating the Scarsdale Diet

Ultimately, the Scarsdale diet offers a very limited and restrictive approach to weight loss, relying on a severe calorie deficit rather than sustainable dietary principles. While it may result in rapid, short-term weight loss—much of which is water weight—the health risks, lack of sustainability, and nutritional imbalance make it a highly questionable choice for long-term health. The limited list of allowed foods and the extensive list of forbidden ones highlight its outdated and extreme nature. For lasting success, a balanced diet that is rich in a variety of whole, unprocessed foods and promotes consistent healthy habits is far more effective and safer.

Healthline's article provides further context on the Scarsdale diet's benefits and downsides.

Frequently Asked Questions

What can you drink on the Scarsdale diet?

You can drink water, black coffee, plain tea, and zero-calorie diet soda. Alcoholic beverages and most fruit juices are not permitted.

Are all vegetables allowed on the Scarsdale diet?

No, only non-starchy vegetables are allowed, such as leafy greens, broccoli, and tomatoes. Starchy vegetables like potatoes, corn, and lentils are forbidden.

Can I use oil or butter on the Scarsdale diet?

No, all fats and oils, including oil and butter, are strictly prohibited. Food must be prepared plain or with a small amount of low-fat dressing made with lemon juice or vinegar.

What is 'protein bread' on the Scarsdale diet?

Protein bread is a specific, high-protein, low-carbohydrate bread mentioned in the original plan. Only one slice per day is permitted, and it must be eaten without any spreads.

Are snacks allowed between meals?

During the initial 14-day phase, snacks are generally forbidden. The only exceptions are celery sticks and carrots, which can be eaten if absolutely necessary to curb hunger.

Is the Scarsdale diet sustainable for the long term?

Medical experts widely agree that the Scarsdale diet is not sustainable due to its extreme caloric restriction and elimination of major food groups. The diet promotes a cycle of rapid weight loss and regain.

Can I eat eggs on the Scarsdale diet?

Yes, eggs are allowed on the Scarsdale diet. However, they must be prepared without any added fats like oil or butter.