THE SCARSDALE MEDICAL 14-DAY DIET Where no portion is indicated, you can eat as much as you like.Eat until you are satisfied, not stuffed.

Between meals you can snack on carrots and celery

BREAKFAST EVERY DAY: One half grapefruit -if not available,use fruits* in season One slice of protein bread**, toasted, no spread added Coffee /tea (no sugar, cream or milk, no honey) 

MONDAY 

Lunch: Assorted cold cuts***Tomatoes - sliced, broiled, or stewed Coffee/Tea/Diet Soda/Water *** Can be subsituted with fish, seafood, chicken or turkey, or veg protein Dinner: Fish or shellfish, any kind Combination salad, any greens and vegetables as you wish One slice protein bread, toasted Grapefruit - if not available, use fruits in season Coffee/Tea/Diet Soda/Water

TUESDAY 

Lunch: Fruit salad, any combination of fruits[substitute lunch recommended - see bottom of page] Coffee/Tea/Diet Soda/Water

Dinner: Plenty of broiled, lean hamburger (see Meat & Poultry link for info)Tomatoes, lettuce, celery, olives (limit 4), cucumbersand/or Brussels Sprouts Coffee/Tea/Diet Soda/Water

WEDNESDAY 

Lunch: Tuna fish or salmon salad (oil drained off)with lemon and vinegar dressing Grapefruit, or melon, or fruit in season Coffee/Tea/Diet Soda/Water

Dinner: Sliced roast lamb***, all visible fat removed Salad of lettuce,tomatoes,cucumbers,celery Coffee/Tea/Diet Soda/Water

*** Can be subsituted with fish, seafood, chicken or turkey, or veg protein

THURSDAY 

Lunch: Two eggs, any style (no fat used in cooking) Low-fat cottage cheese Zucchini, or string beans, or sliced/stewed tomatoes One slice of protein bread, toasted Coffee/Tea/Diet Soda/Water

Dinner: Roast, broiled or barbequed chicken (skin and visible fat removed before eating) Plenty of spinach, green peppers, string beans Coffee/Tea/Diet Soda/Water

1

FRIDAY 

Lunch: Assorted cheese slices (preferably lowfat)Spinach, all you want One slice of protein bread, toasted Coffee/Tea/Diet Soda/Water

Dinner: Fish or shellfish Combination salad (any fresh vegetables desired, raw or cooked)One slice of protein bread, toasted Coffee/Tea/Diet Soda/Water

SATURDAY 

Lunch: Fruit salad, any combination of fruits[substitute lunch recommended] Coffee/Tea/Diet Soda/Water

Dinner: Roast turkey or chicken Salad of tomatoes and lettuce Grapefruit or fruit in season Coffee/Tea/Diet Soda/Water

SUNDAY 

Lunch:Cold or hot turkey or chicken Tomatoes, carrots, cooked cabbage, broccoli or cauliflower Grapefruit, or fruit in season Coffee/Tea/Diet Soda/Water

Dinner: Plenty of broiled (grilled) steak, all visible fat removed before eating; any cut of steak you wish- sirloin, porterhouse, London broil, etc. Salad of lettuce, cucumbers, celery, tomatoes (sliced or cooked) Brussels Sprouts Coffee/Tea/Diet Soda/Water  *allowed fruit substitutesREAD the FRUITS link on the left for more detailed info. ** protein bread substitutes READ the PROTEIN BREAD   link on the left for more info & list. *** cold cuts your choice - lean meats, chicken, turkeyREAD the MEAT & POULTRY   link on the left for more info & list. NOTES:

Vegetables not permitted are corn, peas, potatoes, lentils and any beans, except green beans or waxed beans.

Where no portion is indicated, you can eat as much as you like.Eat until you are satisfied, not stuffed.

Between meals you can snack on carrots, celery Cooking with herbs, seasonings, spices, grated onion, minced parsley is recommended. Salt, Non-stick vegetable spray, cocktail sauce, ketchup, chili sauce & mustard are all permitted,

but should be used within MODERATION.

SCARSDALE MEDICAL DIET- SUBSTITUTE LUNCH If you wish, you may substitute the following lunch for any lunch, any day, on the Scarsdale Medical Diet.

One half cup low-fat pot cheese or cottage cheese,mixed with one tablespoon of low-fat sour cream Sliced fruit, all you want 

2

6 halves of walnuts or pecans, whole or chopped, and mixed with above or sprinkled over the fruit Coffee/tea/no-sugar diet soda of any flavor

(Tip: puree the cottage cheese & sour cream to make a whipped topping, serve over mixed berries & top w/ chopped nuts for a "sundae")

SECOND WEEK OF SCARSDALE MEDICAL DIET Repeat all menus of the first week. It's as simple as that. If after fourteen days, you still need to lose

weight, switch to Keep-Trim Eating for two weeks, [before going back on the SMD.]

Keep-Trim Eating

"What do I do now?"Successful Scarsdale Medical Dieters obviously want to know what they have to do after the first 14 days.

For instance:"I am looking and feeling much better, but want to lose 15 more pounds. Can I continue on the Scarsdale Medical Diet for 2 weeks right now?"No - you cannot extend the two weeks of the SMD to 4 consecutive weeks.

It is very important to be developing good lifetime eating habits. Switch to the "holding pattern" for the next 2 weeks - the Keep-Trim Program.

This is spelled out in detail. The instructions are simple and easy. Follow them religiously, and you will in all likelihood lose additional weight. Certainly there should be no increase.

If you analyze the Keep-Trim (KT) Diet, you will immediately realize that it follows the same principles as the 2 week SMD. It is low-fat, low carbohydrate, but not as specific or confining - for the simple reason that I am trying to help you develop food dietary habits unknowingly and painlessly.

GREAT VARIETY OF DO's on KEEP TRIM EATING

The following is a basic list of foods for your choice on Keep-Trim Eating: 

All Lean Meats - hot or cold - Beef, Lamb, Veal, Lean Ham & Pork; always trim off visible fat before eating. 

Chicken & Turkey - hot or cold - cooked in a variety of styles and recipes - not fired; always trim off skin and any visible fat before eating. 

All types of fresh & frozen fish - avoid those canned in rich sauces. Cook to your taste, but butter, margarine, oild, shortenings, or other fats should not be used in preparation. 

All types of shellfish - Shrimps, scallops, lobster, oysters, clams, crab are fine. 

Eggs any style -but no more than three a week - prepared without butter, margarine, oils, other fats; enjoy scrambled eggs, omlets, boiled, hard cooked, poached, fried( in a little instant chicken broth, or a skillet coated with non-stick vegetable spray.) 

Cheeses- low-fat cottage cheese, low fat pot cheese, American Cheese, Cheddar, Swiss, Camembert - in fact, practically any cheese. 

Soups, consomme, bouillon, with vegetables, meats, chicken, fish - without cream, whole milk, or fat. 

Vegetables - generous servings of your favorite selection 

Fruits - apples, oranges, pears, cherries, plums, grapes, grapefruit, melons, watermelon - any ruit you desire. 

Fruit and vegetable juice may be enjoyed, but only natural fruit juices with no sugar added - apple, orange , grapefruit, etc. No-sugar tomato juice and Mixed-vegetable juices are fine. 

3

Nuts may be eaten sparingly - walnuts, cashews, pecans, many of your favorites. 

Bread is permitted on Keep-Trim Eating, but limit yourself to 2 slices per day, preferably protein bread. You may have other breads and rolls for a change, as long as you don't exceed the limitation and don't select any breads, rolls or muffins with sugar content or coatings. 

No-sugar jellies, jams, preserves may be used in moderation. 

Green salads, almost any and every combination of greens you can imagine and in whatever quantities you wish is allowable, laced with low-calorie dressings (not more than 15 calories per tablespoon), or with lemon, vinegar, and non-oily mixtures. 

Beverages, hot or cold, as much as desired - coffee, tea, no-sugar diet sodas; no sugar; you may use sugar substitues. Skim or lowfat milk may be added to coffee and tea, if desired. 

Condiments - ketchup, coctail sauce, mustard, horseradish, pickle relish, pickles, olives of all types, in moderation (Sugar free /Low Carb recommended)

Herbs, seasonings, spices, to your taste 

An alcoholic drink daily, dry (not sweet), if desired- 1 1/2 ounces of hard liquor, or 4 1/2 ounces of dry wine. You may have Scotch, bourbon, rye, Canadian whiskey, vodka, gin, dry rum, cognac and other dry brandies. No sweet cordials or liqueurs. No sweetened mixed drinks. A dry martini or dry manhattan are okay, but not sweet cocktails like old fashions or whiskey sours. No mixtures with sugar sodas; use " no-sugar" diet sodas or club soda instead. All dry red, white, rose wines, dry champagne, and dry sherry are fine. No port, sweet sauterne, or other sweet wines. Only low-calorie beer is permitted.ALL-IMPORTANT DON'TS

The Don'ts listed in the following, in detail, should answer any questions you may have: 1. Don't use sugar; you may use sugar substitutes. 2. Don't use cream. 3. Don't use whole milk; use skim or low-fat milk, if you wish, in moderation. 4. Don't eat ice cream, ice milk, frozen custard, sherbert, or any frozen products that contain sugar or milk fats. 5. Don't eat cakes, pies, cookies, sugar jellies, jams, preserves. 6. Don't eat candy or chocolate. 7. Don't eat potatoes, rice, sweet potatoes, yams, lima beans, baking beans, kidney beans, avocado. 8. Don't eat spaghetti, macaroni products, noodles, other flour based foods. 9. Don't eat sausage, bologna, salami, etc., or fatty meats. 10. Don't eat sweet desserts made with sugar; you may enjoy no-sugar gelatin desserts in all flavors. 11. Don't add rich dressings, mayonnaise, or other similar salad dressings. 12. Don't use butter, margarine, oils, bacon fat, shortening, or any kind of fat in cooking, or as spreads or dressings. 13. Don't eat peanut butter. 14. Don't eat more than two slices of bread per day, preferably protein bread toasted.

NO! NO! List:No more than two slices of protein bread a day. No sugar-sugar substitute may be used. No potatoes, spaghetti, or similar flour-based foods. No dairy fats. No candy or desserts, except fruit or no-sugar gelatin dessert. Restrict your alcohol intake to 1 1/2 ounces a day of hard liquor, or 4 1/2 ounces of dry wine, or 8 ounces low-calorie beer; no regular beer or ale. Carrots and celery may be eaten at any time.

Notes from our SMD Support Group members:

Note: The information on the site that is written in blue coloredlettering is NOT from the Scarsdale Medical Diet book, rather it is suggested information from other members. Only what is written in black is "official" SMD info and excerpts from the paperback by Dr H. Tarnower. Try to get yourself a copy on Amazon to avoid any confusion.

The Keep Trim program is not written out like the Scarsdale Diet. It is a two week period of time to learn behavioral modifications and make up your own

menus.4

It is a maintenance period designed to readjust your basal metabolic index to your lowered weight, and "lock in" your loss, so you won't regain when you resume normal eating again.

the purpose is to maintain what you've lost so far and reset your body's metabolism setpoint.

Many members have had success by trying one of the alternate diets for these two weeks. Refer to the member suggestions at the bottom of this page for more ideas and

information.

The second two weeks on keep trim are almost the same as the regular diet, except that you have to plan your own meals. Comparing the list of rules on SMD vs KT, they look almost exactly the same. There are, however, many enjoyable extras during Keep Trim weeks:

What is added in during Keep Trim: low-fat milk or skim milklow-fat or fat free yogurt (no sugar)Cheese (cheddar, swiss, american, camembert, etc (preferably low-fat & part-skim) & low-fat cottage)2 slices protein bread a day (or other sugar free breads)Low-Calorie Dressings (no more than 15 calories per tablespoon)Sugar-free jellies, jams & preservesFruit Juice - No sugar addedVegetable Juices (sugar free)3 eggs a weekSoups (fat-free, no cream or whole milk)Nuts (eaten sparingly)No-sugar gelatin for dessert1 small alcoholic drink a day (1 1/2oz liquor, 4.5 oz dry wine, 8 oz light beer)

in addition to the usual:Fruits - any fruit desiredVegetables & Greens - your choice, unlimitedAll Lean MeatsChicken & TurkeyFresh & Frozen FishShellfishHerbs & SpicesCondiments in moderation

If you are afraid to make your own decisions just yet, you can follow one of the alternate diets for the keep-trim weeks. The choices are Gourmet Diet, Money Saver Diet, Vegetarian Diet, International Diet.Many members have had success by trying one of the alternate diets for these two weeks.

5