Studied by Dr. Herman Tarnower in the 1970s, the Scarsdale diet consists of a nutritional regime that promises to lose up to 450 grams a day, essentially due to a drastic reduction in carbohydrate intake.
What does this diet consist of?
This is a low-carb dietary program focused on the introduction of low-carb foods and the high production of ketone bodies, anorectic substances, dehydrating and toxic effects.
In this dietary scheme, sugars are almost completely eliminated, partially fats, while proteins are granted; the consequence of this unbalanced diet can cause some dysmetabolic disorders, such as the aforementioned ketogenesis.
The quantity of calories introduced is very low and the diet can only be implemented for short periods so as not to excessively alter the metabolic structure of the body; in fact, the authors of the Scarsdale recommend not to prolong it for more than two weeks, after which it is recommended to return to a normal nutritional program that allows to compensate for imbalances.
A particularity of this diet is represented by the fact that it does not presuppose any type of physical activity, contrary to what happens in the majority of other cases, above all because the subject who practices the scarsdal diet is often without strength and very debilitated.
Another characteristic aspect is that of not weighing the foods that, after having been carefully selected on the basis of their nutritional properties, can be consumed at will, according to the principle of "diet without balance".
A necessary requirement is the intake of a considerable amount of liquid to enhance metabolic turnover and eliminate nitrogenous waste resulting from protein catabolism since proteins are the most introduced substances.
Snacks between meals are strictly forbidden, only the use of herbal teas to control the stimulus of hunger is allowed.
How the diet works
It is necessary to eat three meals a day: breakfast, lunch and dinner, favoring healthy foods, not refined and free of preservatives and synthetic additives.
It is necessary to drastically reduce the quantity of carbohydrates, both simple and complex (starch and cellulose), and also to considerably reduce the introduction of fats, eliminating all the seasonings of animal origin (lard and lard) and greatly reducing those of vegetable origin (extra virgin olive oil), to be replaced with lemon, vinegar, spices and soy sauce.
Celery, fennel and carrots to be used between meals are tolerated.
The percentages of elements must comply with certain values:
- protein 43%;
- Fat content 22.5%;
- carbohydrates 34.5%;
- for a total of 800-100 kcal per day.
Foods must have an almost exclusively protein composition, both of animal nature (meat, fish, eggs, sausages) and of a vegetable nature (legumes, soya, wheat germ).
It is essential to considerably increase the quantity of liquids introduced, both in the form of simple water and herbal teas, decoctions or teas; alcoholic, sweetened and carbonated beverages are absolutely banned.
What are the repercussions of the diet on health?
Definitely effective for rapid weight loss, the scarce diet entails some health risks, which are:
- glucidic deficiency with very significant metabolic alterations, especially related to the brain, whose cells feed solely on sugars;
- excessive drop in calorie intake, with functional consequences for all systems;
- imbalance in the supply of essential nutrients, such as minerals, vitamins and essential fatty acids;
- high risk of ketogenesis with subsequent metabolic alterations;
- increased concentration of cholesterol in the blood.
For all the reasons listed above, the Scarsdale diet has many weaknesses that do not recommend its use, except in special cases and always very limited periods of time.