Scarsdale Diet Example

Who I am
Joe Dispenza
@joedispenza
SOURCES CONSULTED:

wikipedia.org

Author and references

Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

Scarsdale diet

The Scarsdale diet is a low-carbohydrate, high-protein diet.

The method involves following a certain nutritional pattern for one or two weeks, at the end of which a stabilization period is foreseen.
The Scarsdale diet does not include calorie counts or portion weight; however, it is extremely strict in the selection of permitted foods and prohibited foods.
This nutritional regimen shows all the negative characteristics of any low carb, ketogenic and high protein diet. Generally, the overall energy provided by a Scarsdale menu amounts to 800-1.000kcal per day.
NB. In this regard, keep in mind that the calories needed to maintain weight in an adult subject are about 2000 every day.




The Scarsdale diet is available on several menus: classic, gourmet special, exotic, budget and vegetarian; for more information it is advisable to purchase the dedicated book.
After the diet period, it is advisable to follow a stabilization regimen that involves the inclusion of a few more foods. Some people find it very convenient to alternate between moments of diet and others of stabilization.
From a nutritional point of view, the periods are both NOT balanced and potentially responsible for food shortages.


SCARSDAL DIET FOOD TABLE
RECOMMENDED FOODS PROHIBITED FOODS FOODS PERMITTED DURING THE PERIOD OF STABILIZATION
  • Non-calorie drinks: coffee, tea, herbal tea
  • Lean meats: breast of chicken, turkey, rabbit, lean muscles of pork and beef or veal etc.
  • Lean fishery products: cod, plaice, octopus, squid, cuttlefish, clams, prawns, scampi, lobster, lobster, mussels, oysters, snails, tuna fillet, anchovies, etc.
  • Fresh and cooked vegetables: lettuce, radicchio, Belgian chicory, spinach, rocket salad, valerianella, carrots, daikon, turnip, radish, cabbage, cap, broccoli, peppers, tomatoes, aubergines, courgettes, pumpkins, etc.
  • Cereals and flours: wheat, rice, corn, barley, spelled, rye, millet, oats, etc.
  • Derivatives: pasta, bread, polenta, semolina, etc.
  • Potatoes and starch.
  • Cured meats, sausages and fatty meats: salami, sausage, bacon, rolled bacon, etc.
  • Fresh fatty meats: bacon, ribs, coppa, brisket etc.
  • Fatty dairy products: whole milk, cream, fat ricotta, aged cheeses, mascarpone, etc.
  • Seasoning fats: oils, butter, margarine, lard, etc.
  • Chocolate and sweets: all
  • Fruit juices
  • Alcohol
  • Sugar and honey
  • Three eggs a week
  • Two slices of bread a day
  • Sugar-free jam
  • walnuts
  • A glass of wine a day
FOOD ALLOWED
  • Fruits: better if not very sweet such as grapefruit, granny smith apple, orange, plums, sour cherries etc.
  • Light cheeses: low-fat cheese flakes, skimmed milk ricotta, light spreadable cheese.

ATTENTION! It is essential to drink at least 2 liters of water a day.

Example

Man, office worker, obese. He does not practice sports.




Gender Male
Age 42
Height cm 178
Wrist circumference cm 16,9
Constitution Esile
Height / wrist 10,5
Morphological type Longilineo
Weight kg 115
Body mass index 36,3
Evaluation Obesity 2 °
Physiological body mass index desirable 18,5
Desirable physiological weight kg 58,6
Basal metabolism kcal 1558,9
Physical activity level coefficient Lightweight no aus (1,41)
Energy expenditure kcal 2198,1
ESTIMATE OF NORMOCALORIC NEEDS: 2200Kcal

According to an estimate made with one of the most popular academic methods, the subject in question would need 2200kcal per day to maintain constant weight.
Wanting to achieve weight loss while respecting the state of health, it would be necessary to apply a balanced diet of about 1500-1600kcal (i.e. 70% of normal energy); keep this value in mind and compare it with the one below obtained by applying the Scarsdale diet.



DAY 1

Breakfast
  Black coffee    
  Grapefruit 400g 1 grapefruit
  Natural tuna 56g 1 can of 80g drained
Snack I
  carrots 200g 4 carrots
Lunch
Grilled Chicken Paillard with Lettuce
  Chicken breast, skinless 300g  
  Lettuce 100g  
Snack II
  Celery 200g 4 cost
Price
Steamed Cod with Asparagus
  Cod, fillet 300g  
  Asparagus 200g  
Snack III
  Fennel 200g  

Nutritional translation of DAY 1
Nutritional component Quantity
Energy law 947,7kcal
Food water 1700,8g
Protein 148,7g
Total energy lipids 7,0g
  Total saturated fat 1,46g
Total monounsaturated fatty acids 1,23g
Total polyunsaturated fatty acids 1,72g
Cholesterol 358,7g
Carbohydrates 78,1g
  Simple, total sugars 29,3g
Alcohol, ethanol 0,0g
Dietary Fiber 30,3g
Sodium 1125,0g
Potassium 5861,5mg
Soccer 575,4mg
Iron 14,2mg
Phosphorus and Potassium 1756,5mg
Zinc 7,1mg
Tiamina O vit. B1 1,05mg
Riboflavina o vit. B2 1,34mg
Niacin or vit. B3 o vit. PP 53,75mg
Pyridossine o vit. B6 3,33mg
Folate, total 380,0mg
Ascorbic acid or vit. C. 186,3mg
Vitamin D 306,0IU
Retinol equivalent activity or vit. TO 2056,8RAE
α-tocopherol o vit. AND 5,5mg

From the nutritional summary it seems evident the lack of: total energy, carbohydrates, fats, calcium, folate and vitamin E. On the contrary, the protein quota is excessive to say the least.



DAY 2

Breakfast
  You    
  Orange 200g 1 orange
  Light cottage cheese 50g ½ box
Snack I
  Fresh mushrooms 200g  
Lunch
Grilled Turkey Paillard with Radicchio
  Turkey breast, skinless 300g  
  Red radish 100g  
Snack II
  Rapanelli 200g  
Price
Steamed Plaice with Artichoke Hearts
  Plaice, fillet 300g  
  Artichoke hearts 200g  
Snack III
  Cherry tomatoes 200g  

DAY 3

Breakfast
  Herbal tea with fennel    
  Acid cherries 200g  
  Albumi 100g  
Snack I
  Belgian endive 200g  
Lunch
Pork Medallions in Frying Pan with Valerianella
  Loin of pork light, defatted 300g  
  Valerianella 100g  
Snack II
  Cucumbers 200g  
Price
Boiled Octopus with Peppers
  Octopus 300g  
  Red peppers 200g  
Snack III
  Cabbage 200g  

DAY 4

Breakfast
  Ginger herbal tea    
  Mela granny smith 200g 1 apple
  bresaola 30g 3 slices
Snack I
  Green peppers 200g  
Lunch
Boiled Beef with Cooked Onions
  Beef, walnut cut 300g  
  Onion 100g  
Snack II
  Tomatoes 200g  
Price
Clam Sauté with Boiled Broccoli
  Clams 1,2g  
  Broccoli 200g  
Snack III
  Celeriac, cooked 200g  

DAY 5

Breakfast
  Black coffee    
  Grapefruit 400g 1 grapefruit
  Natural tuna 56g 1 can of 80g drained
Snack I
  carrots 200g 4 carrots
Lunch
Grilled horse paillard with rocket
  Horse Steak 300g  
  arugula (rocket salad) 100g  
Snack II
  Celery 200g 4 cost
Price
Marinated anchovies with Agretti
  Anchovies, fillets 300g  
  Agretti 200g  
Snack III
  Fennel 200g  

DAY 6

Breakfast
  You    
  Orange 200g 1 orange
  Light cottage cheese 50g ½ box
Snack I
  Fresh mushrooms 200g  
Lunch
Rabbit Stew with Pumpkin
  Rabbit without skin, various parts 500g  
  Pumpkin 100g  
Snack II
  Rapanelli 200g  
Price
Saucè di Scampi ai Porcini
  Scampi 500g  
  Porcini mushrooms, defrosted 200g  
Snack III
  Cherry tomatoes 200g  

DAY 7

Breakfast
  Ginger herbal tea    
  Mela granny smith 200g 1 apple
  bresaola 30g 3 slices
Snack I
  Yellow peppers 200g  
Lunch
Baked Quail with Leeks
  Quail 300g  
  Leeks 100g  
Snack II
  Tomatoes 200g  
Price
Sautè of Mussels with Boiled Cabbage
  Mussels 1,2g  
  Cauliflower 200g  
Snack III
  Eggplant (in a pan) 200g  

Audio Video Scarsdale Diet Example
add a comment of Scarsdale Diet Example
Comment sent successfully! We will review it in the next few hours.