Premise
The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED 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, after which a period of stabilization is expected.
This nutritional regimen shows all the negative characteristics of any low carb, ketogenic and high protein diet. Generally, the total 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 around 2000 every day.
The Scarsdale diet is available in different menus: classic, special gourmet, exotic, cheap 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 insertion of some extra foods. Some people find it very convenient to alternate between moments of diet and stabilization.
From a nutritional point of view, the periods are both NOT balanced and potentially responsible for food shortages.
FOOD DIET FOOD TABLE | ||
RECOMMENDED FOODS | PROHIBITED FOODS | FOODS ALLOWED IN THE STABILIZATION PERIOD |
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ALLOWED FOODS | ||
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WARNING! It is essential to drink at least 2 liters of water per day.
Example
Man, employee, obese. Does not practice sports.
Sex | Male |
Age | 42 |
Stature cm | 178 |
Wrist circumference cm | 16.9 |
Constitution | Slim |
Stature / wrist | 10.5 |
Morphological type | lanky |
Weight kg | 115 |
Body mass index | 36.3 |
Rating | Obesity 2nd |
Desirable physiological body mass index | 18.5 |
Desirable physiological weight kg | 58.6 |
Basal kcal metabolism | 1558.9 |
Coefficient of physical activity level | Lightweight no aus (1.41) |
Kcal energy expenditure | 2198.1 |
ESTIMATE OF NORMOCALORIC NEED: 2200Kcal |
According to the estimate made with one of the most widespread academic methods, the subject in question would need 2200kcal per day to maintain a constant weight.
Wanting to achieve a weight loss in compliance with the state of health, it would be necessary to apply a balanced diet of about 1500-1600kcal (or 70% of normal energy); keep this value in mind and compare it with the underlying value obtained by applying the Scarsdale diet.
DAY 1
Breakfast | |||
Black coffee | |||
Grapefruit | 400g | 1 grapefruit | |
Natural tuna | 56g | 1 drained 80g box | |
Snack I | |||
carrots | 200g | 4 carrots | |
Lunch | |||
Grilled Chicken Paillard with Lettuce | |||
Chicken breast, without skin | 300g | ||
Lettuce | 100g | ||
Snack II | |||
Celery | 200g | 4 ribs | |
Dinner | |||
Steamed Cod with Asparagus | |||
Cod, fillet | 300g | ||
Asparagus | 200g | ||
Snack III | |||
Fennel | 200g |
DAY 1 nutritional translation | ||
Nutritional component | Quantity | |
Power | 947, 7kcal | |
Food water | 1700, 8g | |
Protein | 148, 7g | |
Total energy lipids | 7.0 g | |
Saturated fats, total | 1, 46g | |
Total monounsaturated fatty acids | 1, 23g | |
Total polyunsaturated fatty acids | 1, 72g | |
Cholesterol | 358, 7g | |
Carbohydrates | 78, 1g | |
Simple sugars, total | 29, 3g | |
Alcohol, ethanol | 0.0g | |
fibers | 30, 3g | |
Sodium | 1125, 0g | |
Potassium | 5861, 5mg | |
Football | 575, 4mg | |
Iron | 14, 2mg | |
Phosphorus | 1756, 5mg | |
Zinc | 7, 1mg | |
Thiamine or vit. B1 | 1, 05mg | |
Riboflavin or vit. B2 | 1, 34mg | |
Niacin or vit. B3 or vit. PP | 53, 75mg | |
Pyridoxine or vit. B6 | 3, 33mg | |
Folate, total | 380, 0mg | |
Ascorbic acid or vit. C | 186, 3mg | |
Vitamin D | 306, 0IU | |
Retinol equivalent activities or vit. TO | 2056, 8RAE | |
α-tocopherol or vit. IS | 5, 5mg |
From the nutritional summary it seems evident the scarcity of: total energy, carbohydrates, fats, calcium, folate and vitamin E. On the contrary, the protein proportion is, to say the least, excessive.
DAY 2
Breakfast | |||
You | |||
Orange | 200g | 1 orange | |
Light milk flakes | 50g | ½ box | |
Snack I | |||
Fresh mushrooms | 200g | ||
Lunch | |||
Grilled turkey paillard with radicchio | |||
Turkey breast without skin | 300g | ||
Red radish | 100g | ||
Snack II | |||
Rapanelli | 200g | ||
Dinner | |||
Steamed plaice with Artichoke Hearts | |||
Plaice, fillet | 300g | ||
Artichoke hearts | 200g | ||
Snack III | |||
Cherry tomatoes | 200g |
DAY 3
Breakfast | |||
Herbal tea with fennel | |||
Sour cherries | 200g | ||
Egg whites | 100g | ||
Snack I | |||
Belgian endive | 200g | ||
Lunch | |||
Pork Medallions in a Pan with Valerianella | |||
Light, degreased pork loin | 300g | ||
Corn salad | 100g | ||
Snack II | |||
Cucumbers | 200g | ||
Dinner | |||
Boiled octopus with peppers | |||
Octopus | 300g | ||
Red peppers | 200g | ||
Snack III | |||
Cabbage | 200g |
DAY 4
Breakfast | |||
Ginger herbal tea | |||
Granny smith apple | 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 | ||
Dinner | |||
Saute of Vongole with Broccoli Lessi | |||
Clams | 1, 2kg | ||
broccoli | 200g | ||
Snack III | |||
Celeriac, cooked | 200g |
DAY 5
Breakfast | |||
Black coffee | |||
Grapefruit | 400g | 1 grapefruit | |
Natural tuna | 56g | 1 drained 80g box | |
Snack I | |||
carrots | 200g | 4 carrots | |
Lunch | |||
Grilled horse paillard with rocket | |||
Horse Steak | 300g | ||
Rocket salad | 100g | ||
Snack II | |||
Celery | 200g | 4 ribs | |
Dinner | |||
Marinated Anchovies with Agretti | |||
Anchovies, fillets | 300g | ||
Agretti | 200g | ||
Snack III | |||
Fennel | 200g |
DAY 6
Breakfast | |||
You | |||
Orange | 200g | 1 orange | |
Light milk flakes | 50g | ½ box | |
Snack I | |||
Fresh mushrooms | 200g | ||
Lunch | |||
Stewed Rabbit with Pumpkin | |||
Rabbit without skin, various parts | 500g | ||
Pumpkin | 100g | ||
Snack II | |||
Rapanelli | 200g | ||
Dinner | |||
Saute of Scampi with Porcini mushrooms | |||
Scampi | 500g | ||
Porcini mushrooms, thawed | 200g | ||
Snack III | |||
Cherry tomatoes | 200g |
DAY 7
Breakfast | |||
Ginger herbal tea | |||
Granny smith apple | 200g | 1 apple | |
Bresaola | 30g | 3 slices | |
Snack I | |||
Yellow peppers | 200g | ||
Lunch | |||
Baked quail with leeks | |||
Quails | 300g | ||
Leeks | 100g | ||
Snack II | |||
tomatoes | 200g | ||
Dinner | |||
Sautè di Cozze with Cavolo Lesso | |||
Mussels | 1, 2kg | ||
Cauliflower | 200g | ||
Snack III | |||
Eggplant (in a pan) | 200g |