Scarsdale Diet: A Complete Guide to Benefits, Risks, and What to Eat

The Scarsdale Diet emerged in the late 1970s as one of the most talked-about weight loss programs of its time. Created by cardiologist Dr. Herman Tarnower from Scarsdale, New York, this diet promised dramatic results—up to 20 pounds of weight loss in just two weeks.

Despite its initial popularity, the Scarsdale Diet has faced significant criticism from health professionals due to its extreme calorie restrictions and rigid food rules. If you’re considering this diet, it’s essential to understand both what it entails and the potential consequences for your health.

This comprehensive guide examines the Scarsdale Diet from every angle, helping you make an informed decision about whether this approach aligns with your health goals and lifestyle.

What Is the Scarsdale Diet?

The Scarsdale Diet is a very low-calorie diet that restricts daily intake to just 1,000 calories, regardless of age, gender, body size, or activity level. This represents a severe caloric restriction for virtually all adults.

The diet emphasizes high protein consumption, with the macronutrient breakdown consisting of approximately 43% protein, 34.5% carbohydrates, and 22.5% fat. This protein-heavy approach distinguishes it from many other popular diet plans.

The Diet’s Origins

Dr. Tarnower initially developed the diet as a simple two-page handout for his cardiology patients who needed to lose weight for heart health reasons. After witnessing numerous success stories among his patients, he published “The Complete Scarsdale Medical Diet” in 1979.

The book became an instant bestseller, capturing the attention of people desperate for quick weight loss solutions. However, following Dr. Tarnower’s death in 1980, the diet faced intense scrutiny from the medical community. Due to concerns about its safety and effectiveness, the book is no longer actively published or promoted by major health organizations.

How Does the Scarsdale Diet Work?

The Scarsdale Diet operates on a strict two-phase system designed to produce rapid weight loss followed by weight maintenance.

Phase 1: The Initial 14-Day Diet

The first phase lasts exactly 14 days and imposes severe restrictions on what you can eat. The fundamental rules include:

• Limiting total daily calorie intake to 1,000 calories
• Following a predetermined list of approved foods
• Eating primarily lean proteins and non-starchy vegetables
• Eliminating snacks except for raw carrots, celery, or low-sodium vegetable soup
• Drinking at least four cups of water daily
• Consuming black coffee, plain tea, or diet soda as desired
• Avoiding all cooking oils, butter, and spreads

The diet prescribes specific meals for each day, leaving little room for personal preference or variation.

Phase 2: The Keep Slim Program

After completing the initial 14-day period, dieters transition to the Keep Slim maintenance program. This phase allows slightly more flexibility:

• Up to two slices of bread per day
• Occasional baked goods as treats
• One alcoholic beverage daily
• Larger portion sizes compared to Phase 1
• Increased calorie allowance (though still restricted)

The original plan instructs followers to remain on the Keep Slim program until they notice weight gain, at which point they should return to the strict 14-day diet. This cycle can theoretically continue indefinitely.

Foods You Can Eat on the Scarsdale Diet

The Scarsdale Diet permits only a limited selection of foods. Portion control becomes critical since you must stay within the 1,000-calorie daily limit.

Approved Foods Include:

Proteins:

• Lean beef and hamburger (fat removed)
• Chicken and turkey (skin removed)
• All fish and shellfish
• Cold cuts (excluding bologna)
• Eggs prepared without added fats

Dairy:

• Low-fat milk (2% maximum)
• Low-fat cheese slices
• Cottage cheese

Vegetables:

• Bell peppers
• Broccoli and cauliflower
• Brussels sprouts and cabbage
• Carrots and celery
• Green beans
• Leafy greens and lettuce
• Onions and radishes
• Spinach
• Tomatoes and zucchini

Fruits:

• Grapefruit (strongly preferred)
• Apples, pears, and plums
• Berries (blueberries, strawberries)
• Melons (cantaloupe, watermelon)
• Tropical fruits (mango, papaya, starfruit)
• Citrus fruits (lemon, lime)

Other:

• Protein bread (the only grain product allowed)
• Six walnut or pecan halves per day (occasionally)
• Most herbs and spices
• Vinegar and lemon juice for dressing

Foods to Avoid on the Scarsdale Diet

The prohibited food list is extensive and includes many items considered healthy by modern nutritional standards.

Banned Foods:

Starches and Grains:

• All types of potatoes (white and sweet)
• Rice, pasta, and couscous
• Bread (except protein bread)
• Cereals, crackers, and cookies
• Bagels, pancakes, and waffles
• Pizza, tortillas, and wraps

Legumes:

• Beans (all varieties)
• Lentils
• Peas

High-Fat Foods:

• All cooking oils
• Butter, margarine, and ghee
• Mayonnaise and salad dressings
• Avocados
• Full-fat dairy products
• Most nuts and seeds

Processed Meats:

• Bologna
• Sausage
• Bacon

Sweets and Treats:

• All desserts and sweets
• Chocolate
• Sugar and honey

Beverages:

• Alcoholic drinks (during Phase 1)
• Sweetened beverages
• Fruit juices
• Specialty coffee drinks

Does the Scarsdale Diet Actually Work for Weight Loss?

The short answer is yes—you will likely lose weight on the Scarsdale Diet, at least initially. However, understanding the nature of this weight loss is crucial.

Why Weight Loss Occurs

Weight loss on this diet happens through extreme caloric restriction. Most adults require between 1,600 and 3,000 calories daily to maintain their current weight, depending on factors like age, sex, body composition, and activity level.

By limiting intake to just 1,000 calories, the Scarsdale Diet creates a caloric deficit of 1,000 to 2,000 calories per day for most people. This forces your body to use stored energy sources, including:

• Glycogen: Stored carbohydrates that hold significant amounts of water
• Fat tissue: Long-term energy storage
• Muscle tissue: Protein broken down for energy

The dramatic initial weight loss primarily results from glycogen depletion and the associated water loss, not necessarily from fat reduction.

The Problem with Rapid Weight Loss

While losing weight quickly may seem appealing, research consistently shows that rapid weight loss through extreme caloric restriction typically leads to:

• Loss of lean muscle mass alongside fat
• Metabolic slowdown
• Nutrient deficiencies
• Rapid weight regain once normal eating resumes
• Increased hunger and cravings

Most people who lose weight rapidly through very low-calorie diets regain it within months, often ending up heavier than before they started dieting.

Potential Benefits of the Scarsdale Diet

Despite its many flaws, the Scarsdale Diet does offer a few potential advantages for certain individuals:

Simplicity and Structure

The diet provides clear, specific instructions about what to eat and when. For people who feel overwhelmed by flexible eating plans, this rigid structure might initially feel easier to follow.

Increased Protein Intake

The emphasis on protein at each meal may benefit individuals who typically consume inadequate amounts of this macronutrient. Protein supports satiety, muscle maintenance, and various bodily functions.

More Vegetables

The diet encourages consumption of non-starchy vegetables at most meals, which could improve vegetable intake for people who normally eat very few.

Cost-Effectiveness

The Scarsdale Diet doesn’t require expensive specialty foods, supplements, or equipment. The approved foods are generally affordable and widely available.

No Calorie Counting Required

Since meals are predetermined, followers don’t need to track calories, macros, or points—the restriction is built into the meal plan itself.

Serious Downsides and Health Risks

The disadvantages of the Scarsdale Diet significantly outweigh any potential benefits, making it a poor choice for most people.

Dangerously Low Calorie Intake

1,000 calories per day is insufficient for virtually all adults. This level of restriction can lead to:

• Extreme fatigue and weakness
• Difficulty concentrating
• Dizziness and headaches
• Hair loss
• Hormonal disruptions
• Weakened immune function
• Decreased bone density over time

Very low-calorie diets should only be followed under direct medical supervision, typically for individuals with severe obesity and specific health conditions.

Nutrient Deficiencies

By eliminating entire food groups—including whole grains, starchy vegetables, most nuts and seeds, and healthy fats—the Scarsdale Diet makes it nearly impossible to obtain adequate amounts of essential nutrients such as:

• Fiber
• Essential fatty acids
• B vitamins
• Vitamin E
• Magnesium
• Potassium
• Zinc

Promotes Unhealthy Relationship with Food

The extreme restrictions and rigid rules can damage your relationship with food by:

• Creating “good” and “bad” food categories
• Eliminating the social and cultural aspects of eating
• Increasing food preoccupation and obsession
• Triggering binge eating episodes
• Developing disordered eating patterns

Encourages Yo-Yo Dieting

The diet’s design—strict weight loss phase followed by maintenance, then return to strict phase when weight is regained—creates a cycle of yo-yo dieting. This pattern is associated with:

• Metabolic adaptation (slowed metabolism)
• Increased difficulty losing weight over time
• Higher risk of weight gain
• Negative psychological effects
• Increased cardiovascular risk factors

Unsustainable Long-Term

Few people can maintain such restrictive eating patterns indefinitely. The diet fails to teach sustainable healthy eating habits, portion awareness, or lifestyle modifications that support long-term weight management.

Lacks Scientific Support

No peer-reviewed research specifically examines the Scarsdale Diet’s effectiveness or safety. The diet is based on one doctor’s clinical observations rather than rigorous scientific testing.

Ignores Individual Needs

The one-size-fits-all approach completely disregards individual factors such as:

• Age and life stage
• Activity level and exercise habits
• Medical conditions and medications
• Metabolic health
• Personal food preferences and cultural traditions

Inadequate for Active Individuals

People who exercise regularly or have physically demanding jobs require significantly more than 1,000 calories daily. Combining intense caloric restriction with physical activity can lead to overtraining, injury, and severe fatigue.

Sample 3-Day Meal Plan

To give you a better understanding of what eating on the Scarsdale Diet looks like, here’s a sample three-day meal plan following the original guidelines:

Day 1

Breakfast:
Half a grapefruit
1 slice protein bread (dry, no spread)
Black coffee or tea

Lunch:
Mixed green salad with canned tuna
Lemon juice and vinegar dressing
1 apple or other allowed fruit
Black coffee or tea

Dinner:
Grilled chicken breast (no skin)
Steamed broccoli and green beans
Mixed green salad
Black coffee or tea

Day 2

Breakfast:
Half a grapefruit
1 slice protein bread (dry, no spread)
Black coffee or tea

Lunch:
2 hard-boiled eggs
Sliced tomatoes
Black coffee or tea

Dinner:
Broiled lean hamburger patty (all fat removed)
Mixed vegetables (cabbage, carrots, celery)
1 cup cottage cheese
Black coffee or tea

Day 3

Breakfast:
Half a grapefruit
1 slice protein bread (dry, no spread)
Black coffee or tea

Lunch:
Canned salmon
Large mixed green salad
Vinegar dressing
Black coffee or tea

Dinner:
Roasted turkey breast
Steamed spinach
Half a bell pepper
Black coffee or tea

Remember that portion sizes must remain small to stay within the 1,000-calorie limit, and no snacks are permitted except raw carrots or celery if absolutely necessary.

Who Should Avoid the Scarsdale Diet?

Certain groups should absolutely avoid this diet due to increased health risks:

• Pregnant or breastfeeding women: Require significantly more calories and nutrients
• Children and teenagers: Need adequate nutrition for growth and development
• Athletes and active individuals: Require more calories to fuel performance and recovery
• People with eating disorders or disordered eating history: Risk triggering relapse or worsening symptoms
• Individuals with diabetes: May experience dangerous blood sugar fluctuations
• People taking certain medications: May experience interactions or complications
• Anyone with chronic health conditions: Should consult healthcare providers before any restrictive diet

Healthier Alternatives to the Scarsdale Diet

If you’re seeking sustainable weight loss and improved health, consider these evidence-based approaches instead:

Mediterranean Diet

This eating pattern emphasizes whole grains, fruits, vegetables, legumes, nuts, olive oil, and fish. It’s been extensively studied and linked to numerous health benefits including weight management, heart health, and longevity.

DASH Diet

Originally developed to lower blood pressure, the DASH (Dietary Approaches to Stop Hypertension) diet focuses on whole foods, limits sodium, and has been shown to support healthy weight loss.

Plant-Based Eating

Increasing plant-based foods while reducing processed items can support weight management and overall health without extreme restrictions.

Mindful Eating

Learning to eat mindfully—paying attention to hunger and fullness cues, eating slowly, and enjoying food without distraction—can help with portion control and satisfaction.

Balanced Macronutrient Approach

Including adequate amounts of protein, healthy fats, and complex carbohydrates at each meal supports satiety, energy levels, and nutritional needs.

Tips for Sustainable Weight Loss

Rather than following extreme diets like Scarsdale, focus on these sustainable strategies:

1. Create a Modest Calorie Deficit

Aim for a deficit of 300-500 calories per day for gradual, sustainable weight loss of about 0.5-1 pound per week.

2. Prioritize Whole Foods

Focus on minimally processed foods including vegetables, fruits, whole grains, lean proteins, and healthy fats.

3. Stay Physically Active

Combine cardiovascular exercise with strength training to maintain muscle mass, boost metabolism, and improve overall health.

4. Get Adequate Sleep

Poor sleep disrupts hunger hormones and makes weight management more difficult. Aim for 7-9 hours nightly.

5. Manage Stress

Chronic stress can interfere with weight loss efforts. Practice stress-reduction techniques like meditation, yoga, or deep breathing.

6. Stay Hydrated

Drinking adequate water supports metabolism and can help with appetite control.

7. Practice Portion Awareness

Learn to recognize appropriate portions without obsessive measuring or restricting.

8. Allow Flexibility

Include all foods in moderation rather than labeling foods as “good” or “bad.”

9. Be Patient

Sustainable weight loss takes time. Focus on building healthy habits rather than achieving rapid results.

10. Seek Professional Support

Consider working with a registered dietitian who can provide personalized guidance based on your individual needs and goals.

What Experts Say About the Scarsdale Diet

Modern nutrition and medical experts overwhelmingly discourage the Scarsdale Diet. Health professionals note several critical concerns:

Registered dietitians emphasize that the diet’s calorie level is dangerously low for adults and fails to provide adequate nutrition. The extreme restrictions eliminate many nutrient-dense foods without scientific justification.

Medical doctors warn that very low-calorie diets can cause serious side effects and should only be used in clinical settings under medical supervision for specific patient populations.

Psychology professionals point out that the rigid rules and cycle of restriction and regain can promote disordered eating patterns and negative relationships with food.

Exercise physiologists note that the insufficient calorie intake makes it difficult to maintain physical activity or athletic performance, potentially leading to muscle loss and decreased fitness.

Frequently Asked Questions

Can I exercise while on the Scarsdale Diet?

While the diet doesn’t specifically prohibit exercise, the extremely low calorie intake makes it difficult and potentially dangerous to engage in moderate to intense physical activity. You may experience fatigue, weakness, and poor recovery.

Will I keep the weight off after stopping the diet?

Most people regain weight lost on the Scarsdale Diet once they return to normal eating patterns. The diet doesn’t teach sustainable habits or address the behavioral aspects of weight management.

Can I follow the diet for longer than 14 days?

The original plan calls for cycling between the strict phase and the slightly less restrictive Keep Slim phase. However, maintaining such low calorie intake long-term is neither safe nor recommended by health professionals.

What is protein bread?

Protein bread is a specialty bread higher in protein and lower in carbohydrates than regular bread. It’s sometimes called gluten bread or high-protein bread. However, it’s not essential—any whole grain bread could be used in moderation as part of a healthier eating plan.

Is the Scarsdale Diet safe for people with diabetes?

No, individuals with diabetes should not follow the Scarsdale Diet without medical supervision. The extreme calorie restriction and limited food choices can cause dangerous blood sugar fluctuations. Always consult your healthcare provider before making significant dietary changes.

The Bottom Line

While the Scarsdale Diet may have been popular in the 1970s, modern nutritional science has revealed numerous serious flaws with this approach to weight loss.

The diet’s extreme calorie restriction, elimination of nutritious foods, rigid rules, and unsustainable nature make it a poor choice for anyone seeking lasting weight loss or improved health. The rapid weight loss it promises comes primarily from water weight and muscle loss, not fat reduction, and is typically regained quickly.

More concerning are the potential health risks, including nutrient deficiencies, metabolic slowdown, muscle loss, fatigue, and the development of unhealthy eating patterns.

Instead of following fad diets like the Scarsdale Diet, focus on building sustainable healthy habits that you can maintain long-term. Work with qualified healthcare professionals who can provide personalized guidance based on your individual needs, preferences, and health status.

Remember that true health extends far beyond the number on the scale. Prioritizing nutritious eating, regular physical activity, adequate sleep, stress management, and positive relationships with food will serve you far better than any quick-fix diet ever could.

If you have significant weight to lose or health concerns, consult with your doctor or a registered dietitian before starting any weight loss program. They can help you develop a safe, effective, personalized plan that supports your long-term health and wellbeing.

Sources:

• National Institutes of Health – Energy Balance and Weight Loss
• Mayo Clinic – Calorie Requirements and Weight Loss
• Centers for Disease Control and Prevention – Healthy Weight Loss
• National Library of Medicine – Sustainable Diet Strategies
• USDA Nutrition.gov – Adult Nutrition Requirements