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Transform Your Body with the Scarsdale Diet: Lose Weight in Just 2 Weeks!

Trying to get rid of excess weight and just can't seem to make it happen? Tried many diets but none seem to work for you? For those who find themselves in the above sentences, we have a solution - the Scarsdale Diet.

Scarsdale diet, which experienced its greatest popularity in the 1970s, can help you solve your weight problem as it allows you to lose up to 9 kilograms in 2 weeks. Of course, it depends on your starting weight – the more excess weight you have, the more you’ll lose. And it’s not an exaggeration as this diet is “old” enough to have extensive documentation of its success.

Interestingly, the Scarsdale Diet is most often used in “urgent” situations – when you need to quickly lose excess weight before a special event and fit into clothes that were “just right” yesterday but are now too tight. Yes, we’re thinking of weddings and similar events where you want to shine! And no, it is not fast 800 diet :).

If you’re interested in how it’s possible and what you need to eat, you can find the answer below.

What is the Scarsdale Diet?

The Scarsdale Diet was created by cardiologist Dr. Herman Tarnover and its name come from the town of Scarsdale in New York State where Dr. Herman worked.

What’s great about this diet is that you can lose about 9 kilograms in 2 weeks if you follow the menu and all the rules.

What’s NOT so great is the fact that this diet is extremely restrictive, so if you have any health problems, we wouldn’t recommend practicing this diet.

The Scarsdale Diet is based on limiting daily calorie intake to 1,000 kcal (see Caloric values of foods), but even so, there is a strict list of foods that are allowed and not allowed to be consumed.

The diet consists of 43% protein, 22.5% fat, and 34.5% carbohydrates.

Forbidden foods:

  • Vegetables: beans, corn, peas, green beans, regular potatoes, sweet potatoes, pumpkin, rice;
  • Fruit: avocado;
  • Dairy products: whole milk, yogurt and cheese;
  • Oils: all oils, butter, mayonnaise, and salad dressings;
  • Grains: all types of grains and products made from them (bread, pastries, cookies, crackers, doughnuts, pizzas, pastas, sandwiches, tortillas, etc.);
  • Flours: all flours;
  • Nuts: all nuts except for limited amounts of nuts;
  • Meat: highly processed meat, sausages, salami, bacon;
  • Sweets: all sweets are forbidden, as well as chocolate;
  • Drinks: alcoholic drinks, sweetened drinks, fruit juices, sweetened … “


Scarsdale Diet – Three-Day Meal Plan Example:

Day I

Breakfast: 1 slice of protein bread, half a grapefruit, a cup of black coffee or tea.

Lunch: Salad (canned salmon, green lettuce, cabbage, vinegar and lemon dressing), fruit of choice and a cup of tea.

Dinner: Baked skinless, boneless chicken breast, spinach, half a pepper, borani and a cup of tea.

Day II

Breakfast: 1 slice of protein bread, half a grapefruit, and a cup of black coffee or tea.

Lunch: 2 boiled eggs, 1 cup of low-fat grated cheese, 1 slice of protein bread, fruit of choice and a cup of herbal tea.

Dinner: Lean ground beef patty, cucumber, celery and tomato salad with vinegar and lemon dressing and a cup of herbal tea.


Breakfast: 1 slice of protein bread, half a grapefruit, a cup of black coffee or tea.

Lunch: Roasted skinless chicken, spinach, tomato and a cup of herbal tea.

Dinner: Grilled fat-free steak, rutabaga, onion, half a red pepper and a cup of herbal tea.

The portions should not be large, except for the salad portions which contain green lettuce and similar vegetables or if the food is high in protein. It is important to keep track of not consuming more than 1,000 calories per day.

Small tricks that will help you effectively follow the diet without too much “suffering”:

The first few days are the hardest, so start the diet on a Friday so you can rest well over the weekend because the first 48 hours are critical (there is a great deal of hunger and a desire to “attack” the refrigerator).

Use warm water in case of severe hunger. Drink it slowly, sip by sip, and you will trick the hunger for the next 2 hours.

Always have carrot and celery sticks ready – when you are very hungry, nibble on them and chew slowly – the hunger will disappear.

Scarsdale Diet – ADVANTAGES

  • You can lose a large number of kilograms in a very short time.
  • The diet is very simple and inexpensive to practice.
  • No additional or special equipment is needed to prepare the food.
  • Food rich in protein and vegetables is consumed in every meal.

Scarsdale Diet – DISADVANTAGES

  • This diet is extremely restrictive.
  • Many nutritious and healthy foods are prohibited.

Is exercise required on this diet?

Exercise, as we know, is always necessary and beneficial. However, due to the large deficit in this diet, it is recommended to do less physical activity, otherwise you will be very hungry. Twenty minutes of brisk walking every day during these two weeks of dieting will be quite enough.

Pilates is also an activity that can help you stay active and healthy during the diet. However, it is best to consult with a doctor or a dietician before starting this or any other diet.


A diet that promises a lot but also requires discipline and consistency. The results are certainly impressive, but not everyone can achieve them.

If you decide to try this diet, it is necessary to consult your chosen doctor or nutritionist before doing so.

Extremely restrictive diets are not a good choice if you have certain health problems, and your chosen doctor or nutritionist can help and advise you whether this way of eating is good or not for your health.

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