Created by a doctor, the Scarsdale diet sets out a precise slimming protocol by distributing nutrients as follows: 43% protein, 22.5% fat, 34.5% carbohydrates.
By way of comparison, since 2019 ANSES has recommended a daily distribution of 40 to 55% of energy intake in the form of carbohydrates, and 35 to 40% in the form of fats, as well as 10 to 20% in the form of proteins.
Scarsdale is therefore a pioneer among high-protein diets low in sugars and fats.
Its particular feature: this strict diet is to be followed for 14 days and is based exclusively on a short list of foods.
I’m sharing with you my analysis of the main principles of the Scarsdale diet, its potential results and health risks.
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An ultra-strict nutritional approach
The near-total exclusion of complex carbohydrates
One of its major characteristics is the near total exclusion of complex carbohydrates and added fats, except for the fats naturally present in a few allowed foods such as meats, although only lean meats are recommended.
All in all, the average daily intake ranges between 800 and 1,200 calories per day with such a diet, whereas ANSES recommends an average of 2,000 kcal per day for an adult woman.
Its promise is to lose 7 to 9 kilos in 14 days, which is considerable! However, it seems difficult to me to generalize and predict the same weight loss for everyone.
Significant water loss
Here, in the absence of sufficient carbohydrate intake, the goal is to encourage the body to deplete its glycogen stores over the first few days.
Yet the breakdown of glycogen, which has a strong affinity for water, causes significant diuresis. This explains the spectacular weight loss from the very first week, which consists mainly of water.
This approach aims to modify the basal metabolism by forcing it to use fat as the main fuel.
Foods allowed and meals on the Scarsdale diet
Allowed foods
Dr. Tarnower had drawn up a precise list of foods and sample meals to follow:
- Lean proteins: Chicken, turkey (skinless), rabbit, veal, lean beef, white fish (or fatty fish occasionally), seafood (crabs, shrimp), eggs (hard-boiled or poached)
- Vegetables: Most vegetables are allowed “as much as you like,” but only if they are low in carbohydrates, such as cucumbers, tomatoes, celery, lettuce, spinach, cabbage, broccoli, zucchini, bell peppers, eggplants
- Fruits: Mainly grapefruit, as well as melon and red fruits (berries) in limited quantities
- Fats: No butter or oil, except a drizzle of oil for cooking or seasoning if strictly necessary, although the original version recommends fat-free seasonings (vinegar, lemon, mustard, herbs)
- Bread: Only 1 slice of protein bread per day (preferably in the morning)
Example of a day of menus
The standard breakfast:
- 1/2 grapefruit
- 1 slice of protein bread (toasted without butter)
- Coffee or tea (without sugar or milk)
Two examples of main meals (they always consist of a protein and vegetables):
- Lunch: Grilled steak seasoned with lemon and vinegar, served with tomatoes and cucumbers as desired
- Dinner : Roast chicken (skinless) served with fresh garlic spinach and a green salad.
Very short-term weight loss
Some people who require strict nutritional supervision and want to lose weight quickly may feel reassured by:
- its short duration
- its very limited, mandatory food list
- its low cost
For my part, the only benefit I see in this protocol is the important place given to vegetables.
As for the effectiveness of the Scarsdale diet, yes, calorie restriction combined with low carbohydrate intake can promote rapid weight loss. But only in the short term.
Indeed, several studies show that this slimming strategy is no more effective than any other in the long term.
In other words: it’s not cutting out carbs that makes you lose weight, but the severe calorie reduction.
A risky program
Although a duration of 14 days may seem short, depriving yourself of so many foods such as grains or legumes exposes you to possible deficiencies. In fiber or even in essential vitamins A, D, E, and K.
Among the risks of the Scarsdale diet, I must stress that the rapid results very often fade. The rebound effect due to the rapid loss of water but also to the loss of lean mass if no physical exercise is performed is also common.
Another aspect that I find important to highlight: cognitive restriction can be dangerous. Leading to binge eating in the long term because of the hormonal imbalances that can be caused by this type of low-sugar, low-fat, and low-calorie diets.
For my part, I see no nutritional education and no notion of pleasure in it. Yet these are essential for lasting nutritional balance.
Finally, this 14-day food restriction is strongly discouraged without medical advice for people with diabetes, pregnant or breastfeeding women, women with osteoporosis, elderly people, people with kidney failure, children, and certain athletes.
If you are looking to lose weight, I would instead recommend being supported by a dietitian-nutritionist. This will help you find the diet that suits you and avoid the physical and mental fatigue that can be caused by undernutrition.
Sources and scientific studies
Martijn B Katan, Weight-loss diets for the prevention and treatment of obesity, N Engl J Med, 2009
Frank M. Sacks, Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates, N Engl J Med, 2009
Priya Sumithran, Joseph Proietto, The defence of body weight: a physiological basis for weight regain after weight loss, Clin Sci (Lond), 2013
Edward P Weiss, Richard CJ, Ethel M Frese, Stewart G Albert, Dennis T Villareal, Effects of Weight Loss on Lean Mass, Strength, Bone, and Aerobic Capacity, Med Sci Sports Exerc, 2017
J Polivy, C P Herman, Distress and eating: why do dieters overeat?, Int J Eat Disord, 1999
