How to Lose Weight Fast

Lose wieght quickly with these diet plans

There are numerous diet plans that can tell you how to lose weight fast. Some work better than others for fast weight loss, some are easier to stick to than others, and some are less expensive than others. Scarsdale offers the most choices, which makes it easier to stick to and keep losing weight. The cabbage soup diet is repetitive but cheap to be on, while the lemonade diet requires the least preparing. Sometimes the need to lose weight fast doesn't translate into keeping the pounds off.

Remember when choosing a diet to choose one you can stay on for a longer term if you have more than a couple pounds to lose. Look for flavor, variety, and ease of food preparation. Make sure the diet has solid success stories from people like you.

The first thing that anyone considering a diet plan to lose 10 pounds fast needs to do is seek a doctor's advice on the plan to they want to follow. Your physician will be able to provide their educated advice on the diet after a full physical examination, which will let you know if this plan is right for you.

The following diet plans for how to lose weight quickly have worked for many people compared to other diet attempts. Check out the diets below, find the one that is right for you, check with your doctor, and get his or her approval before starting. Losing weight fast is the jump start many people need to begin a diet. Good luck with the one you choose, you CAN lose weight fast with the plan that works for YOU!

How to Lose Weight Fast Long Term

How to Lose Weight Fast

Scarsdale Diet

This is the perfect diet for people who don't want to go hungry and need to lose more than a couple pounds.

The Scarsdale Diet Plan doesn't require weighing, measuring, counting or anything but following simple menus filled with everyday foods. It works, it keeps you full, and gives you energy!

Budget Friendly Scarsdale Diet

This is the money saving version of the Scarsdale Diet. It uses supermarket foods so it's easier on your budget.

Vegetarian Scarsdale Diet

The vegetarian version of our favorite diet has menus for those who follow a vegetarian lifestyle or prefer not to eat meat while dieting.

Popular Diet Plan Reviews

We reviewed more popular diet plans to include a basic overview of each diet and what you'll need in order to begin any of them.

Lose Weight Fast Short Term Diets

Lose Weight Fast

Lemonade Diet

This popular liquid cleanse is for those with willpower of steel! You should also stay close to home while on it as it is a "cleansing" diet.

Three Day Diet

The perfect diet if you have less than 10 pounds of weight to lose rapidly.

Hollywood Diet

This juice fast lasts only two days, it's for anyone with less than 10 pounds to lose.

Grapefruit Diet

For the grapefruit lovers, this diet produces rapid weight loss with a limited menu plan.

Cabbage Soup Diet

The popular Cabbage Soup diet is for short term dieters that don't need to stay on a diet for more than seven days.

 

Diet Reviews & Diet Plans

Diet Reviews

 

There isn't a one-size-fits all diet, so finding a diet plan that works for you can be confusing. Having the right plan can mean the difference between diet success or failure, so doing your homework first is important.

The diet reviews include a basic overview of the diet, what you are able to eat while following that diet's plan, what foods to avoid, and who does best on the diet. The complete diet plan is included with some of the reviews.

 

3 Day Diet

The three day diet is a diet that lasts for only 3 days. Be sure to consult your doctor before starting any diet.

Daily Instructions:

Drink 4 glasses of water or diet soda per day. You may use herbs, salt, pepper, lemon, vinegar, Worcestershire, soy sauce, mustard and ketchup on your food.

 

3 Day Diet Day One

 

Breakfast:

Black coffee or tea with Equal or Sweet & Low

1/2 grapefruit or juice

1 slice toast with 1 tablespoon peanut butter


Lunch:

1/2 cup of tuna

1 slice toast

Black coffee or tea with Equal or Sweet & Low


Dinner:

3 ounces of lean meat or chicken (any kind)

1 cup green beans

1 cup carrots

1 apple

1 cup regular vanilla ice cream

 

3 Day Diet Day Two

 

Breakfast:

Black coffee or tea with Equal or Sweet & Low

1 egg

1/2 banana

1 slice toast


Lunch:

1 cup cottage cheese or tuna

8 regular saltine crackers


Dinner:

2 beef frankfurters

1 cup broccoli or cabbage

1/2 cup carrots

1/2 banana

1/2 cup regular vanilla ice cream

 

3 Day Diet Day Three

 

Breakfast:

Black coffee or tea with Equal or Sweet & Low

5 regular saltine crackers

1 oz. cheddar cheese

1 apple


Lunch:

1 boiled egg

1 slice toast

Black coffee or tea with Equal or Sweet & Low


Dinner:

1 cup tuna

1 cup carrots

1 cup cauliflower

1 cup melon

1/2 cup regular vanilla ice cream

 

 

Adrenal Fatigue Diet

When the activities in your adrenal glands are diminished it may cause you to have problems getting out of bed for more then a couple hours at a time. Every time your adrenal levels go down it affects every part of your body.

Problems can occur with your fat, protein, and carbohydrate metabolism, you electrolyte and fluid balance, and also your cardiovascular and heart systems. Following an adrenal fatigue diet supposedly helps relieve excess stress, maintain your weight, and help regain your vitality and well-being.

What do you eat on the Adrenal Fatigue diet?

The adrenal fatigue diet applies the same rules as many other diets. Eat more vegetables, fruits, whole grains, fish, and lean meats. Trying to recover from an overwhelming amount of fatigue requires a healthy diet. You want to choose fewer packaged foods with a lesser amount of ingredients, while eating mostly fresh whole foods. Try consuming green tea and using natural sweeteners.

You want to eat regular meals through out the day. When you need a snack, choose one with protein in it. Eat three small meals and three snacks. You want to include the following into your diet: ground flax seed, extra virgin organic coconut oil, fish oil, wild caught salmon, minimal-mercury albacore tuna, sprouted walnuts. Kelp, sprouts, green and black olives, peppers, spinach, celery and zucchini are also excellent choices.

 

What foods do you avoid for Adrenal Fatigue?

During the adrenal fatigue diet you want to stay away from fast and refined food, and processed food. If you have to eat out at a fast food restaurant choose a salad over the sandwiches and French fries. Limit your intake of caffeine, sugar, and alcohol.

Avoid alcohol and nicotine, as both have an effect on your adrenal levels. Limit your consumption of apricots, raisins, banana, papaya, and mangoes. Do not eat simple or refined carbohydrates like white bread, pasta, cookies, cakes, and crackers.

Stay clear of foods high with potassium like bananas, melons, figs, raisins, dates, oranges, and grape fruit. Fermented foods like cheese, mushrooms, and pickled foods can also cause your adrenal levels to go down. Deep-sea fish are also to be avoided on the adrenal fatigue diet, so stay away from mackerel and swordfish

What exercise is required on the Adrenal Fatigue Diet?

To relieve stress and maintain your adrenal levels; do some exercises, meditate or even do some yoga. Try deep breathing and stretching. Stay away from vigorous and aerobic exercises, as these will deplete your adrenals.

Who does best on the Adrenal Fatigue diet?

If you are suffering from salt cravings, mild depression, lack of energy, muscle weakness, and absent-mindedness then you may be suffering from adrenal fatigue and this diet may be right for you

Anyone who experiences persistent severe emotional or physical stress may be suffering from adrenal fatigue as well. Adrenal fatigue occurs when your adrenal glands function below the necessary level. Many people suffering from this illness need to use stimulants like coffee, tea, and colas to wake up in the morning and to stay awake through out the day.

 

The Atkins Diet

The Atkins diet consists of four phases. During the first phase you will consume 3 regular size meals, or 4-5 smaller meals. You will make sureyou never go more than 6 waking hours without eating. You will consume combinations of fat and protein, staying under 20 grams of carbohydrates a day.

Phase two is the ongoing weight loss stage. The rate at which the pounds and inches drop will gradually decrease. You will also begin to increase your daily intake of carbohydrates by 5 grams each week. In order to have ongoing steady weight loss you need to stay below your critical carbohydrate level. Go over this number and the weight loss will stop.

To find your critical carbohydrate level add 5 grams of carbs a week to your daily plan until you stop losing weight. When you stop losing weight, that number of carbs you were taking in daily is your critical carbohydrate level. Stay under that number and you will continue to lose weight.

What do you eat on the Atkins diet? - Phase 1

During phase one you may eat liberal combinations of fat and protein from poultry, fish, shellfish, eggs, and red meat. You can also consume natural fat including butter, mayonnaise, olive oil, sunflower and vegetable oils. You can have salads and vegetables.

You want to avoid fruit, bread, pasta, grains, starchy vegetables, and dairy products other than cheese, cream, or butter. During the first two weeks do not eat nuts or seeds. You also want to avoid foods or drinks that are sweetened with aspartame. Stay away from coffee, tea and soft drinks that contain caffeine.

What do you eat on the Atkins diet? - Phase 2

During phase two of the Atkins diet you will be allowed to add more carbohydrates into your diet. You can add more of these carbs each week in this order: salad, fresh cheeses, seeds and nuts, berries, wines, legumes, fruits, starchy vegetables, and whole grains. You want to continue this phase until you are five to ten pounds away from you ideal weight.

What do you eat on the Atkins diet? - Phase 3

When you are on phase three of the Atkins diet you will have found your CCLL (critical carbohydrate level) and you are almost at your goal weight. Once your weight is stabilized you want to increase your carbohydrates to ten grams a week. This phase will get you ready for a lifetime of change, and train you and your body how to eat.

You may also consume some starchy vegetables in small amounts. Those vegetables would be carrots, peas, yams, parsnips, and belts. One night a week you may enjoy a slice of pizza or a baked potato and even whole grain bread. You may even have introduced some fruit back into your diet, for instance a ½ an apple or ½ a grapefruit.

What do you eat on the Atkins diet? - Phase 4

The fourth and final phase is your new permanent eating lifestyle. You want to avoid your old bad habits and make sure not to go back to them. During this phase you want to keep in mind sugar is banned forever, and you want to limit your caffeine and alcohol intake as well.

Who is the Atkins Diet best for?

The Atkins diet is supposedly good for someone who has a lot of weight to lose, and has high blood sugar. Remember this diet is a way to change your bad eating habits and give you a healthy eating lifestyle. Just like any other diet you want to exercise at least 30 minutes a day for most of days of the week.

 

 

 

Blood Type Diet

The Blood Type Diet is a diet that is supposedly designed to improve digestion and help with weight loss depending on your type of blood. There are four different blood types and each type has a different diet to follow. In order to follow this diet you must know what type of blood you have whether it be O, A, B, or AB. This diet will help restore your natural genetic rhythm at the same time you will lose weight.

What do you eat on the Blood Type diet?

Type O - People with type O are considered high protein meat eaters. While on the blood type diet they should eat meat, fish, vegetables, and fruit. You want to limit your intake of grains, legumes, and beans. Kelp, seafood, salt, red meat, kale, spinach, and broccoli will help in your weight loss.

Type A - People with type A should follow a vegetarian approach. You want to consume vegetables, tofu, seafood, beans, grains, fruit, and legumes. Vegetable oils, soy foods, and pineapples are good for Type A people to help with weight loss.

Type B - Type B blood types are more of a balanced omnivore. You can eat meat but no chicken, dairy, grains, beans, legumes, vegetables, and fruit. Foods that will help in your weight loss are eggs, greens, venison, licorice, tea, and liver.

Type AB - If you are type AB you are going to follow a diet mixed in moderation. Meaning you can eat meat, seafood, dairy, tofu, beans, vegetables, fruits, grains, and legumes. To help in maintaining your weight loss you want to eat lots of tofu, seafood, dairy, pineapple, kelp, and greens.

What foods do you avoid on the Blood Type Diet?

While doing the blood type diet there are certain foods you want to avoid in order to lose weight.

Type O people should avoid wheat, kidney beans, corn, navy beans, cabbage, lentils, cauliflower, Brussels sprouts, avocados, oranges and mustard greens.

Type A blood type should avoid meat, kidney beans, dairy, lima beans, and wheat.

Type B Corn, peanuts, seeds, wheat, lentils, sesame, and buckwheat should be avoided if you are Type B.

Type AB avoids red meat, lima beans, corn, kidney beans, seeds, and buck wheat.

 

What exercise do you do on the Blood Type diet?

Exercise is also another factor that will help with weight loss while doing the blood type diet. Just like what food to avoid and enjoy exercise depends on what blood type you have.

Type A - If you have type A blood then yoga is a good choice for you. It not only helps reduce stress it will also help in your weight loss.

Type A, AB, B - Tai chi is another form of exercise that is great for people with type A, AB, or B blood.

Type O - Physical exercise seems to be the best for people with type O. This would include weight lifting, running, swimming, biking, and aerobics. For beginners you want to exercise around two to three times a week.

Who is the Blood Type Diet best for?

This diet is supposedly good for anyone, but you have to be able to follow a strict diet plan since the blood type diet is designed for the specific blood types. You have to follow the plan for what type of blood you have. Make sure to double check what type of blood you have before beginning the Blood Type Diet.

 

Cabbage Soup Diet

The cabbage soup diet is a limited foods diet. Cabbage soup is the main part of the diet and is eaten often throughout the day. Be sure to consult your doctor before starting any diet.

Cabbage Soup Diet Recipe:

Ingredients:

6 Large Green Onions
2 Green Peppers
1-2 Cans Diced Tomatoes
1 Bunch Celery
1 Package Lipton Onion Soup Mix
1-2 Cubes of Bouillion (if desired)
1 head cabbage

Directions:

1. Cut all vegetables into small pieces and cover with water.

2. Bring to a hard boil and boil for 10 minutes. Reduce to simmer and continue cooking until vegetables are tender.

3. Season to taste with salt, pepper, oregano, parsley, etc.

 

The Cabbage Soup Diet Plan

Remember, eat the cabbage soup at least once every day.

Day One:

Cabbage Soup and Fruit

Eat all of the cabbage soup and fruit you want (with the exception of bananas, they are not allowed). Eat only the cabbage soup and fruit for the first day. You may drink unsweetened tea, cranberry juice and water throughout the day.

 

Day Two:

Cabbage Soup and Vegetables

Eat all of the cabbage soup and fresh, raw or cooked vegetables of your choice. Try to eat green, leafy vegetables and avoid starchy vegetables. You may have a baked potato with butter with dinner. Do not eat fruit today.

 

Day Three:

Cabbage Soup and Fruit and Vegetables

This is a combination of Days One and Two. You may eat all the soup, fruits and vegetables you want. You may not have starchy vegetables at all (no potato today).

 

Day Four:

Cabbage Soup and Bananas and Skim Milk

Eat as much of the cabbage soup as you want, along with up to eight bananas and as many glasses of skim milk as you desire.

 

Day Five:

Cabbage Soup and Beef And Tomatoes

Today you can have as much of the cabbage soup as you want, along with 10-20 ounces of beef and up to six fresh tomatoes. Drink at least 6 to 8 glasses of water today. Eat your soup at least once this day. You may eat broiled or baked chicken instead of beef (the chicken must be skinless).

 

Day Six:

Cabbage Soup and Beef and Vegetables

You may have as much beef and vegetables as you want today, along with as much of the cabbage soup as you like. Stay away from starchy vegetables.

 

Day Seven:

Cabbage Soup and Brown Rice, Vegetables, and Unsweetened Fruit Juices

Eat as much of the above as you wish. Do not let yourself get hungry. Eat with as much cabbage soup as you like.

 

The Cleansing Diet

A cleansing diet supposedly helps restore your energy and health. This diet claims that it flushes away toxins from the digestive tract then allowing your body to remove food waste through bowel movements. The diet is a natural, vegetable based diet with whole grains.

What foods do you eat with the cleansing diet?

During the cleansing diet consume whole grains, vegetables, fruits, pasta, rice and beans. Vegetables and fruits should preferably be organic. Lightly steaming vegetables will help retain their nutritional value. You want to consume a gallon of water a day or more if possible. You can also have herbal teas, natural lemonade without refined sugar, and 100% juices. While doing the cleansing diet it is suggested that you eat a variety of vegetables equaling 80% of your diet. Broccoli, cauliflower, onions, garlic, artichokes, red and green vegetables are good choices. You may eat fresh or frozen fruit. Try to consume 25 grams of fiber a day, or take a fiber supplement.

What foods do you need to avoid on the cleansing diet?

While cleansing you should try to reduce the amount of fatty foods you take in. These foods are hard to digest; red meat, heavily sugar based foods and non-nutritious foods are foods to avoid. You may have rice, brown rice is preferred. Green peas and lentils are also good choices, since they are the easiest to digest. Kidney beans, pinto beans, and chickpeas are also suggested. Additional foods to avoid include any allergenic foods, meat (mainly organ meats), milk, butter, cream cheese, sour cream, and other dairy products, refined sugars and flours, fried foods, and eggs. You want to eliminate soda, including diet soda, coffee, and teas containing caffeine. You'll need to avoid yeast, alcohol, food additives and preservatives, high fat foods, and chocolate.

What exercise is required when cleansing?

Exercise is recommended during the diet. You need to drink a minimum of 8 glasses of water daily.

Who does best on the cleansing diet?

This diet is not right for anyone who works far from home since it will increase your bowel movements. People with anemia, cancer, autoimmune disorders, diabetes, thyroid disease, and kidney disease should not try this diet. If you have one of these diseases or disorders contact your primary care physician to find out if you could do the cleansing diet under their supervision.

 

The Dash Diet - What is It?

The Dash Diet lowers your blood pressure and also maintains it once it is lowered. Dash stands for Dietary Approaches to Stop Hypertension. This diet has been known to lower your blood pressure by a couple points in just two weeks. The diet also could protect you against osteoporosis, heart disease, cancer, stroke, and diabetes.

This is a low saturated fat, low cholesterol, and low sodium diet. The variety of foods you can eat will be rich in protein, fiber, magnesium, potassium, and calcium.

What do you eat on the Dash Diet?

There is a large variety in the foods you can consume while doing the Dash Diet. You may eat lots of whole grains, fruits, vegetables, low-fat dairy products, fish, legumes, poultry, red meat, sweets and fats in small amounts. You want to consume 6-8 servings of whole grains, 8-10 servings of fruits and vegetables, 2-3 servings of fat free or low fat dairy, 6 or fewer servings of lean meats, poultry and fish, 2-3 servings of fats and oils a day.

You want to limit your intake of sodium to 1,500-2,400 milligrams a day. You can also enjoy nuts, seeds and beans 4-5 times a week, and sweets less than 5 times a week. Whole grains consist of breads, cereals, rice, and pasta. They are naturally low in fat so try and eat them without adding butter or sauces. Vegetables can consist of carrots, tomatoes, broccoli, and sweet potatoes. You may have fresh or frozen vegetables but make sure if they are canned they do not have added salt.

Fruit can be fresh, dried, in a can, or as a juice. Dairy you may have milk, yogurt, and cheese just make sure they are low in fat or fat free. Almonds, sunflower seeds, kidney beans, and lentils are a good source magnesium, potassium, and protein.

 

Substitutes on the Dash Diet?

When you want to enjoy a sweet, choose the fat-free or low fat ones like sorbets, fruit ices, hard candy, jellybeans, and low fat cookies. You may want to use artificial sweeteners instead of real sugar to help satisfy your sweet tooth. Alcohol should be limited to two or fewer drinks a day for men and only one drink a day for women. Just like salt it can increase your blood pressure.

Who is the Dash Diet best for?

The Dash Diet is recommended for those who are trying to lower their blood pressure. Exercise is also recommended for this diet. The Dash diet is especially effective in reducing blood pressure in blacks and older adults. With exercise and weight loss it can also reduce your resistance to insulin. You want to do at least 30 minutes a day of exercise. You want to do flexibility, and strengthening exercises, as well as aerobic activity.

Any physical activity that increases your breathing and heart rate are aerobic activities. This could be taking the stairs, swimming, walking, jogging, mowing the lawn, raking leaves, or scrubbing your kitchen floor.

 

The Diabetic Diet Essentials

The Diabetic Diet is a balanced diet for help with diabetic treatment. This diet helps with maintaining weight and controlling the glucose level in your blood. It will also prevent heart and blood vessel related diseases. This diet will differ from person to person depending on what type of diabetes they have.

A person with type 1 diabetes may want to focus mainly on matching their food intake to how much insulin they need. A person with type 2 diabetes may want to focus mainly on weight loss so they can improve their body’s ability to use the insulin it does produce.

You also want to space out your meals through out the day to avoid high or low blood glucose levels. Healthy eating while doing this diet includes limiting your intake of sweets, keeping an eye on when and how much carbohydrates you consume, consuming a lot of whole-grains, fruits and vegetables, and eating less fat.

What do you eat on the Diabetic Diet?

The recommended foods for the Diabetic Diet include foods with a low glycemic index, complex high-fiber carbohydrates (oats, cereals, legumes, whole grain products, dried beans, fruits, and vegetables), omega 3 (salmon, tuna, mackerel), omega 6 fatty acid (primrose oil), artificial sweeteners (aspartame, saccharin).

You want to try and consume 20-35 grams of fiber a day. Proteins should be about 12-20 % of your daily calorie intake, carbohydrates should be about 40-60%, and fat should be about 30-35% of your daily calorie intake. Try to eat poultry and fish more then red meat, try and eat fresh fruit rather than canned, you can enjoy fresh, frozen, and canned vegetables.

Keep in mind non-fat mayonnaise, ketchup, and mustard are also carbohydrates. You want to avoid the following while on the Diabetic Diet: refined and simple carbohydrates (white rice, white bread, sugar, sweets, honey), high fat foods, alcohol, and high sodium foods. Try to avoid fried foods, and mayonnaise-based dishes unless they use fat-free mayo, bacon, and egg yolks.

Who is the Diabetic Diet best for?

This diet is suggested for diabetics, it is not recommended for people who do not have diabetes since their glucose levels are already normal. It is also suggested that you do exercise to maintain your healthy, ideal weight.

What exercise is best on the Diabetic Diet?

Exercise will help burn calories, helping you to lose and maintain your ideal weight. It will also help your body to respond to the insulin and improve your circulation. Dieting and exercise will help reduce your cholesterol or high blood pressure lessening your chances of a heart attack or a stroke. Stress can cause your glucose levels to rise but, if you exercise this can relieve some of your stress lowing your glucose levels.

While doing the Diabetic Diet you want to try and exercise around the same time of day everyday for the same duration. You want to exercise at the minimum 3 times a week for 30-45 minutes. Some recommended exercises are walking, swimming and biking. You want to be sure to stretch for five minutes for and after your workout.

 

 

Eating to Keep Trim

The Keep Trim Plan is a two week period of time which Dr. Tarnower claimed would readjust your basal metabolic index to your lowered weight. The purpose is to maintain what you've lost so far and reset your body's metabolism setpoint.

What is Added During Keep Trim Eating?:

low-fat milk or skim milk
low-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 & preserves
Fruit Juice - No sugar added
Vegetable Juices (sugar free)
3 eggs a week
Soups (fat-free, no cream or whole milk)
Nuts (eaten sparingly)
No-sugar gelatin for dessert
1 small alcoholic drink a day (1 1/2oz liquor, 4.5 oz dry wine, 8 oz light beer)
Maintain eating the usual: Fruits - any fruit desired
Vegetables & Greens - your choice, unlimited
All Lean Meats
Chicken & Turkey
Fresh & Frozen Fish
Shellfish
Herbs & Spices
Condiments in moderation

Keep Trim Eating "Absolutely "Not's""

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 dessert foods, except fruit or no-sugar gelatin dessert.

Keep Trim Eating Don'ts

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.


Keep Trim Eating Do's

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.

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.

Sugar-free 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 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.

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.



Two-On, Two-Off

If at the end of two weeks on the Keep-Trim Program, you need to lose more pounds, return for 2 more weeks to SMD. Under this unique Two-on-Two-Off program, you continue to lose weight safely and sensibly until you reach your desired weight. The rapid loss weeks are spelled by periods of slower loss.

Here's all you have to do in order to get down to your desired weight swiftly and surely:

1. Start with 2 weeks ON the SMD.

2. Then switch to 2 weeks OFF the Diet and on Keep-Trim Eating.

3. If you need to lose more weight, go back ON the SMD or ON your choice of the other alternate diets listed.

4. After 2 weeks ON one of the SMD diets, switch again to 2 weeks OFF dieting and on Keep Trim Eating once more.

5. Continue this Two-On, Two- Off program until you are at your desired weight.



What is the Flat Belly Diet?


The flat belly diet is based on eating certain foods to banish belly fat. It promises weight loss of up to 15 pounds in 32 days. It is a Mediterranean-style diet consisting of 1,600 calories a day, limiting your intake of red meat to only once a month. The secret ingredient in this diet is monounsaturated fat, which is found in olives, avocados, nuts and even dark chocolate.

Before starting the 28-day plan, you go on a 1,200-1,400 calorie four day jump-start diet. This will decrease your bloating and get you in the mindset of a healthier eating lifestyle. During this four day period you will drink 2-liters of what is called "sassy water". This is a blend of cucumber, citrus, spices, and herbs. It is also suggested that you eat every four hours, consuming 400 calories at each meal.

What do you eat on the Flat Belly Diet?

On the flat belly diet you will be consuming vegetables, fruits, whole grains, seeds, beans, lean protein, while limiting red meat to only once a month. You will need to include your monounsaturated fat in every meal. You can also enjoy a snack while on this diet.

What foods do you avoid for a Flat Belly?

During the flat belly diet you want to cut down on your salt intake whether you're putting it on yourself at the dinner table, or using it in seasonings. Also check your labels some processed foods have high sodium counts. Stay clear of excess carbohydrates or bulky raw foods. Eat your vegetables cooked rather than raw, it will take up less room in your tummy. Also minimize gassy foods broccoli, Brussels sprouts, cabbage, onion, peppers, and citrus fruits. Chewing gum makes you swallow air, which will cause pressure and bloating.

Who does best on the Flat Belly Diet?

This diet is supposedly for anyone with belly fat. You will need to change your eating habits. Although exercise is not required it is encouraged to help lose weight, tone, and tighten your body.

 

 

The Gout Diet - What is It?

Gout Diet


The Gout Diet limits your food intake with high purine levels. High purine foods tend to increase the uric acid levels in your body causing gout. Gout is a type of arthritis caused by high levels of uric acid in your body, thus causing crystals to form in your joints, resulting in inflammation and pain. Chances of getting gout increase when you are overweight or drink too much alcohol. The most common symptoms of gout are swelling, redness, tenderness, and sharp pain in your big toe. You can also get gout in your ankle, knees, or foot.

What do you eat on the Gout Diet?

While doing the Gout Diet you want to consume 10-12 eight-ounce glasses of water, or any non-alcoholic fluids daily. Drinking fluids helps dilute urinary uric acid. You want to consume protein in moderate amounts. Limit your intake of meat, fish, and poultry to 4-6 ounces daily. Try low-purine protein foods like tofu, eggs, and low fat dairy products. Eat leaner cuts of meant and choose foods that are prepared with low fat dairy products and less oil.

You can consume the following in limited amounts, asparagus, spinach, mushrooms, cauliflower and green peas. You also want to limit your consumption of pork, seafood, lentils, oatmeal, wheat bran and wheat germ. You want to eat a well balanced diet high in complex carbohydrates (fruits, vegetables, and whole grains). You can also eat dark berries mainly cherries, celery, flax or olive oil, and nuts. Low fat and low fat or non-fat milk is OK to consume.

What do you avoid on the Gout Diet?

You want to avoid alcohol, mainly beer while on the Gout Diet. Drinking alcohol can raise the uric acid levels and promote an episode of gout. You want to avoid the following foods: sweet breads, liver, anchovies, sardines, beef kidneys, herring, scallops, veal, bacon, mussels, smelt, haddock, salmon, and turkey. Brain, game meats, gravy and mackerel are also to be avoided.

What exercise do you do on the Gout Diet?

Exercise is a good idea for everyone, and especially if you want to avoid gout. Besides avoiding high purine foods while on the Gout Diet, maintaining a healthy weight is just as important. Being over weight can increase your risk of getting gout since obesity can increase your levels of uric acid.

There are three main forms of exercise that will help give you relief from gout and also prevent it form coming back. They are strengthening exercises, range of motion, and also endurance exercises. Strengthening will help increase and maintaining the muscles that support the joint suffering from gout. Range of motion exercises will keep the joints moving and reduce stiffness. Endurance exercises will help control your weight, provide energy and will help strengthen your heart.

Who does best on the Gout Diet?

This diet is good for anyone battling gout or someone who wants to try to avoid getting gout.

 

 

 

 

Grapefruit Diet

Below is the complete Grapefruit Diet. It is extremely important that you consult your doctor before starting it. It is especially important to ask your doctor about using the Grapefruit Diet if you are taking any medication, as grapefruit can interfere with medication.

The Grapefruit Diet Plan

12 days on - 2 days off

Vegetables Allowed:

Red onions, green onions, bell peppers, radishes, cucumbers, broccoli, spinach, lettuce, cabbage, carrots, peas.

Vegetables to Avoid:

White onions, potatoes, celery.

 

Grapefruit Diet Breakfast Every Day:

 

1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
2 Eggs (any style)
2 Slices Bacon

 

Grapefruit Diet Lunch Every Day:

 

1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
Meat (any style, any amount)
Salad (any kind of dressing)

 

Grapefruit Diet Dinner Every Day:

 

1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
Meat (any style, any amount) (fish may be substituted for meat)
Vegetables (any green, yellow, or red vegetables cooked in butter or any seasoning)

 

Grapefruit Diet Night Time Snack Every Day:

 

1 glass tomato juice or 1 glass Skim milk

 

High Cholesterol Diet

Paying close attention to your diet can help lower your chances of getting heart diseases and also high cholesterol. You want to follow a heart healthy diet. Changing your lifestyle may stop or even reverse the narrowing of your arteries. These changes are important for people who have a family history of heart disease, but it's even more important for those who have suffered a heart attack.

Eating right on the high cholesterol diet will supposedly reduce and eliminate some of the factors for getting heart disease, lower your LDL cholesterol or the bad cholesterol, lower blood pressure, and blood sugars, and lower your body weight.

What do you eat on the High Cholesterol Diet?

While doing the high cholesterol diet you want to consume more vegetables, fruits, whole grains, and legumes. Choose your fat calories wisely by limiting your total fat grams. Cut back on your saturated fats and trans fatty acids. You want to eat a variety of protein foods while balancing your portions.

Limit your intake of cholesterol by cutting back on soft drinks, sugar, and sweets. If you need energy eat some complex carbohydrates like whole-wheat pasta, brown and wild rice, and whole grain breads. You never want to skip meals; this may cause you to eat more. Everyone is different so you may eat 3 meals a day or just five to six mini meals. Reduce the amount of salt you use, check the sodium count on packaged foods.

Staying well hydrated will make you feel energized as well; you want to consume around one to two liters of water a day.

 

What do you avoid on the High Cholesterol Diet?

There are foods that are high in cholesterol that you want to avoid while on the high cholesterol diet are whole milk dairy products, butter, cream, ice cream, cream cheese, shrimp, organ meats, duck and goose. You want to limit your intake of the following saturated fats: beef, veal, poultry, hot dogs, sausage, salami, bologna, egg yolks, and baked goods.

Palm oil, palm kernel oil, coconuts, and coconut oil are also high in saturated fats. Limit your trans fats foods as well. Commercially baked goods, margarines, cookies, crackers, snack foods, processed foods, and fried foods are to be avoided. You don't want to buy foods that have the words hydrogenated and partially hydrogenated on the label.

What exercise do you do on the High Cholesterol Diet?

Exercise is a key component of the high cholesterol diet. Doing exercises on a daily basis will help improve the flow of your blood, reduce high blood pressure, strengthen your heart muscles, and raise your hdl (the good cholesterol). Exercising will also help manage the sugars in your blood and also maintain your heart healthy weight.

There are many types of exercises to choose from. You can do aerobic exercise like swimming, running, and jogging. Yoga and walking are also another way to exercise. Whatever exercise you choose, make sure to do about 30 minutes 5-6 days out of the week.

Who is the High Cholesterol Diet good for?

This diet is supposed to be for someone who has suffered a heart attack, has high blood pressure, or someone in his or her family suffers from heart disease.

 

 

Hollywood Diet

The Hollywood Diet consists of drinking only the Hollywood Diet juice for two days. Proponents of the diet claim you can lose up to 8 pounds in two days.

The juice is available in stores, or can be made with either of the following recipes. Each recipe makes enough for two days.

 

Hollywood Diet Recipe One:

1 cup low-fat vanilla soy milk
1 cup orange juice
1 cup cranberry juice
1 cup yogurt (plain)
1/4 tsp. wheat-germ oil or 2 tbsp. wheat germ
1/4 tsp. flaxseed oil

Blend all ingredients together , then divide into two portions (each portion is a full day's diet drink). Sip throughout the day, along with plenty of water for 2 days.

 

Hollywood Diet Recipe Two:

Juice from 8 oranges
Juice from 4 lemons
4 Tablespoons of honey
2 bananas, peeled and sliced
2 apples peeled and sliced
2 cups of grape juice

Blend all ingredients together , then divide into two portions (each portion is a full day's diet drink). Sip throughout the day, along with plenty of water for 2 days.

 

Stay on the Hollywood Diet for two days only, as this is a juice fast. Be sure to consult your doctor before starting any diet.

Lemonade Diet

This is the complete Lemonade Diet including recipes. Proponents of the diet claim a person can lose anywhere from 10 to 20 pounds during the ten day diet period. Make sure you consult with your doctor before starting the Lemonade Diet.

 

The instructions for the lemonade diet are as follows:

1. Drink about 100 ounces of the lemonade per day.

2. Drink the salt water flush in the morning as soon as you wake up and drink the herbal laxative tea at night before bed.

3. You cannot eat anything while on the Lemonade Diet. You drink only the lemonade, the saltwater flush, and the herbal tea.

4. The Lemonade Diet is a cleansing and elimination diet, which claims to help rid the body of toxins along with helping you to lose weight fast.

 

Lemonade Diet Lemonade Recipe:

2 oz. of fresh squeezed lemon juice (must be fresh squeezed)
2 oz. of maple syrup (must be grade B, organic maple syrup)
1/4 of a teaspoon of cayenne pepper
2 cups of water (spring water or purified water)

Mix all ingredients well.

This makes approximately 20 ounces of lemonade, or two servings.

You will need to drink about 10 servings a day.

 

Salt Water Flush Recipe:

2 teaspoons salt
1 quart of water

Mix well. Allow at least 30 minutes after drinking before leaving the house. You'll need to be near the bathroom.

 

During the lemonade diet , some dieters complain of diarrhea, dizziness, nausea or vomiting from the salt water flush. See a doctor immediately if any of your symptoms are severe or prolonged or cause you discomfort. Check with your physician before starting the Lemonade Diet or any other diet.

 

Low Carb Diet

The low carbohydrate diet is very strict about taking out the consumption of carbohydrates and upping your intake of fats and proteins. You should get approximately sixty to seventy percent of your daily intake from fat when on a low carbohydrate diet. Your consumption of carbohydrates should be less then ten percent, and in some cases less then five percent depending on how strict you want to be.

What do you eat on the low carb diet?

During the low carb diet you are going to eat foods that are high in fat, and whenever you feel hungry you are to always satisfy your hunger. Every type of meat is on the allowable foods list except liver. You may enjoy roast beef, bacon, pork chops, steaks, hamburgers, prime rib, luncheon meats, and tenderloin.

You may enjoy seafood like fish and shellfish, but oysters have some carbohydrates in them. You can have eggs and four ounces of cheese a day. Butter, mayonnaise, cream, and margarine are all fats that are allowed. You want to eat low starch green vegetables, which include broccoli, asparagus, spinach, cauliflower, green beans, celery, and Brussels sprouts.

You may have fruit but you want to consume fruits in limited amounts. Cherries (only ½ cup), a ½ of an avocado, 6 olives, 3 large strawberries, ½ a grapefruit, 1/2 a cup of cranberries, and ½ a cup of raspberries are the allowable fruits. If you decide to go out for breakfast, lunch or dinner remember to be aware of what sauces or marinades that might be on what you’are ordering.

What do you avoid on the low carb diet?

While on the low carb diet you need to eliminate (or use very sparingly) sugar or anything with sugar in it; such as candy, cakes, cookies, pastries, fruit juices, soft drinks, and donuts. Do not eat breaded meats and be sure to check the labels for carbohydrate information on canned and packaged meat. Honey, corn syrup, foods containing white flour like bread, bagels, rolls, and gravy are also on the list of foods to stay away from. Fruits with a high glycemic index are to be eliminated. Those fruits would be watermelon, pineapple, raisins, bananas, and any citrus fruit.

What exercise do you do on the low carb diet?

During the low carb diet doing cardiovascular exercises with moderate intensity are recommended. You want to avoid exercises with high intensity and high duration since you will get exhausted more quickly. Some cardio exercises include bicycling, jogging, walking, hiking, swimming, and jump roping. You want to do these about 30 minutes a day on most days of the week.

Who does the low carb diet work best for?

Low carb diets are primarily for anyone that does not need to eat carbohydrates to be satisfied and full. If you are able to cut these out of your diet then you can probably do the low carb diet. This diet is also supposedly good for people that want to lose a lot of weight and keep it off. Since you are not taking in a lot of sugars this diet may work for diabetics or people with a family history of diabetes that have yet to be diagnosed.

 

 

The Mayo Clinic Diet

The Mayo Clinic Diet is more of a life long weight loss management program than a diet. The diet can help reduce your risk of heart disease, diabetes, cancer and other illnesses.

You do the diet plan for 12 days, then take a break for two days and continue this cycle for about 10 weeks. If you follow the food pyramid, eat the recommended number of servings, and are physically active every day you should lose about 1-2 pounds a week.

There are four components to the Mayo clinic diet:

  1. Eat well with the weight pyramid.
  2. Increase your physical activity
  3. Set goals
  4. Get started and stay motivated!

What do you eat on the Mayo Clinic Diet?

You are going to use the pyramid to select the right amounts and kinds of food to consume while doing the mayo clinic diet. You can eat an unlimited amount of vegetables, fruits, whole grains, lean protein, and heart healthy fats. You may also have low fat dairy and unsaturated fats like nuts, olive oil, and canola oil.

You want to limit your carbs to 4-8 servings a day, protein and dairy to 3-7 servings, fats to 3-5 servings, and sweets only up to 75 calories a day. The consumption of grapefruit will also help begin and accelerate your fat burning process. While doing the mayo clinic diet there are no foods that are considered off limits.

What exercise is part of the Mayo Clinic Diet?

Exercise is a key component in the Mayo Clinic diet. You want to stay active whether it is a formal exercise routine or just upping your physical activity through the day. Whichever you choose you want to commit to it on a daily basis for 30-60 minutes of moderately intense physical activity. If you’ve been inactive for a long period of time or were recently injured, speak with your health care provider before beginning any activity. You will start out with 5-10 minutes a day then gradually increase to 30-60 minutes.

Physical activity helps with maintaining your weight. You need energy to exercise; you get this energy from the food you take in (calories). These calories will burn off while your being active. Cleaning the house, making the bed, doing outside chores are all examples of physical activity, doing these activities on a daily basis will burn calories that you’ve consumed. It will also improve your fitness and lower your stress. You want to break a light sweat while doing whatever activity you chose.

Setting Mayo Clinic Diet Goals

You want to set goals without setting poundage goals. For example, you may make it a goal to cut down the number of servings of high fat foods in your diet. Another goal may be to increase the amount of time you are exercising.

The Mayo Clinic diet can help those who are looking to lose weight and then maintain that weight loss.

 

Scarsdale Diet Plan

Below is the basic Scarsdale Diet Plan.

How the Scarsdale program works:

Dieters follow the Scarsdale Medical Diet (SMD) strictly for two weeks, and during which fast weight loss is promised (7 - 15 pounds).

After the two weeks, you switch to Keep Trim Eating for two weeks, where you plan your own menus for two weeks, with a list of additional foods permitted, and higher calories.

After two weeks on Keep-Trim, you are back on the Scarsdale Medical Diet for another two weeks of strict low calorie eating, followed with another two weeks of Keep Trim. This cycle is repeated until your goal is reached.

Scarsdale Diet Marinades
Budget Scarsdale Diet
Vegetarian Scarsdale Diet
Scarsdale Diet Shopping List

The Original Scarsdale Medical Diet Plan

 

Scarsdale Diet Day One

Breakfast:

Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch:

Assorted cold cuts with tomatoes (sliced, broiled or stewed) and coffee or tea

Dinner:

As much broiled fish or shellfish as you like along with a slice of protein bread, unlimited salad and a grapefruit

Scarsdale Diet Day Two

Breakfast:

Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch:

As much fruit salad as you like with coffee or tea

Dinner:

As much lean, broiled hamburger as you like along with unlimited tomatoes, celery, cucumbers or brussels sprouts.

Scarsdale Diet Day Three

Breakfast:

Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch:

As much tuna salad as you like with a grapefruit and coffee or tea

Dinner:

As much broiled lean pork as you like along with unlimited green salad and coffee or tea

Scarsdale Diet Day Four

Breakfast:

Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch:

Two eggs any style, cottage cheese, string beans or tomatoes, and a slice of protein bread with coffee or tea

Dinner:

As much broiled, barbecued or roast chicken (with skin removed) as you like along with unlimited green beans, spinach or green peppers and coffee or tea.

Scarsdale Diet Day Five

Breakfast:

Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch:

Assorted low fat cheese slices, unlimited amounts of spinach, and a slice of protein bread with coffee or tea

Dinner:

As much broiled fish or shellfish as you like along with unlimited salad, and a slice of protein bread with coffee or tea

Scarsdale Diet Day Six

Breakfast:

Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch:

As much fruit salad as you like with coffee or tea

Dinner:

As much broiled or roast turkey or chicken as you like with unlimited salad of tomatoes and lettuce, and a grapefruit with coffee or tea

Scarsdale Diet Day Seven

Breakfast:

Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread

Lunch:

Cold or hot chicken or turkey, tomatoes, carrots, cooked cabbage, broccoli or cauliflower and a grapefruit or melon along with coffee or tea

Dinner:

Plenty of broiled (grilled) steak, all visible fat removed before eating along with a salad of lettuce, cucumbers, celery, tomatoes and Brussels sprouts with coffee or tea


Second Week of Scarsdale Medical Diet

Repeat all menus of the first week.

If after fourteen days, if you still need to lose weight, dieters switch to Keep-Trim Eating for two weeks, (before going back on the regular Scardale Medical Diet).

 

Scarsdale Medical Diet Basic Rules

1.Eat exactly what is assigned.

2. Don't drink any alcoholic beverages.

3. Between meals you eat only carrots and celery, but you may have as much as you wish. (You may snack on low sodium vegetable broth).

4. The only beverages allowed are regular or decaffeinated coffee, black; tea; club soda (with lemon, if desired); and diet sodas (and sugar free drinks) in all flavors (and water). You may drink as often as you wish (and as your body dictates).

5. Prepare all salads without oil, mayonnaise, or other rich dressings. Use only lemon and vinegar, or the vinaigrette or mustard dressing(see recipe link). Experiment with fat-free salad dressings during the Keep Trim weeks.

6. Eat vegetables (Avoid corn, peas, potatoes, lentils and any beans, except green or waxed.) without butter, margarine, or other fat; lemon may be used. (I can't believe its not butter can be used in moderation. Non-stick cooking spray may be used in moderation.)

7. All meat should be very lean; remove all visible fat before eating. Remove skin and fat from chicken and turkey before eating.

8. It is not necessary to eat everything listed, but don't substitute or add. Indicated combinations should be observed. The Scarsdale Diet calorie totals are between 850 and 1000 a day during the SMD and between 1000 and 1200 during Keep Trim.

9. Never overload your stomach. When you feel full, stop eating.

10. Don't stay on the Diet more than fourteen days.

Non-stick vegetable spray, cocktail sauce, herbs, seasonings, spices, grated onion, minced parsley, ketchup (sugar free & low carb okay), chili sauce & mustard are all permitted within moderation.

No PowerBars, Protein Bars, or Meal Replacement Bars or Shakes are permitted on the SMD or Keep Trim Program.

Artificial Sweeteners (Splenda, Equal, Sweet & Low, etc ) are permitted.

 

Scarsdale Medical Diet Portion Sizes

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

Estimate "Proper Portions" with these comparisons:

meat/poultry/fish portions - the size and thickness of your palm
1 oz hard cheese - length & width of your thumb
medium fruit - the size of your fist = 4-6oz.
.5 cup veggie or pasta - one cupped hand
1 cup raw spinach or tossed salad - two cupped hands

 

Scarsdale Medical Diet Substitute Lunch

4 oz. lowfat cottage cheese
1 T. low-fat sour cream
Sliced fruit, all you want
3 whole walnuts or pecans
Coffee/tea/no-sugar diet soda of any flavor


Protein Bread:

If protein bread is not available, you may substitute whole wheat bread (100% whole wheat or stone ground), or multi-grain high fiber bread.

Fruit Notes:

• It is recommended that you always eat fruits that are fresh.
• If fresh is unavailable to you, use frozen,
• If frozen is unavailable, then canned - but only packed in their own juices and not syrup.

** Choice of Fruit for Breakfast Every Day:

Grapefruit may be replaced any day by any of the following fruits in season: 1/2 cup diced fresh pineapple or 1/2 mango or 1/2 papaya or 1/2 cantaloupe or a generous slice of honeydew, casaba or other available melon.


Vegetables not permitted on the Scarsdale Diet:

Avocados, corn, peas, potatoes, sweet potatoes/yams lentils and any beans (baked beans, lentils, dry white beans, red kidney beans, lima beans, chick peas, black-eyed peas, etc;) except green or waxed or soybeans (which are permitted in the Vegetarian diet)

 

After two weeks on the Scarsdale Diet, dieters switch to the "holding pattern" for the next 2 weeks - the Keep-Trim Program.


The Keep-Trim (KT) Diet follows the same principles as the 2 week SMD. It is low-fat, low carbohydrate, but not as specific.

 

 

Scarsdale Medical Diet Shopping List

A Basic Shopping List Guideline for the first two weeks on the Scarsdale Medical Diet

Protein Bread - Whole grain, whole wheat, or low carb. 1 loaf

Fruits
Grapefruits - 6
Assorted Fruits (at least 28 pieces or more)
Lemons / Limes

Vegetables
Celery (enough for 14 days of snacks)
Carrots or Baby (enough for 14 days of snacks)
Cucumbers (approx. 6 large)
Tomatoes (approx. 6 large or 4 cans stewed) or Salsa
Lettuce or basic salad mix (enough for every day)
Mushrooms (enough for 4 days)
Brussels sprouts (enough for 4 days)
Zucchini (two medium)
Green peppers (two-three large)
String beans (2-4 cans)
Spinach (2-4 cans or frozen boxes)
Assorted vegetables for dicing and cooking with dinners
Cabbage (1 head)
Broccoli (1 bag frozen or 1 head)
Cauliflower (1 bag frozen or 1 head)

Optional for flavoring in cooking or salads:
onion, scallions, leeks, shallots
garlic
fresh or dried herbs (parsley, thyme, cilantro, basil, oregano, rosemary, ginger,chives, etc.)

Meats
Lean hamburger (two meals worth)
Roast lamb or Chicken/Turkey/Fish/Seafood (two meals worth)
Broiled steak (two meals worth)
Roast, broiled or barbecued chicken or Turkey (eight meals worth)
Fish or shellfish, any kind (two meals worth)
Tuna fish (two meals worth)

Dairy
Large eggs (one dozen)
Low-fat cottage cheese (if using for substitute lunch)
Low-fat sour cream (if using for substitute lunch)
Assorted cheese slices (hard cheeses, low fat or non-fat)

Condiments and Miscellaneous
walnuts or pecans (if using for substitute lunch)
Vegetable Broth & Low Sodium Chicken Stock
vinegar (balsamic, apple cider, rice wine, red wine, etc)
mustard (dijon, etc)
salt & pepper
ketchup
barbecue sauce
oil-free cooking spray (olive oil pam)
I Can't Believe It's Not Butter spray
artificial sweetener (splenda, equal, stevia, sweet & low)

Beverages
Coffee
Tea
Diet Soda

Budget Friendly Scarsdale Diet

On this, as on the basic Diet, always follow the Scarsdale Medical Diet basic rules. Check with your doctor before starting any diet plan.

Click on the recipes for dishes marked with an asterisk* to get the recipe for that item.


BREAKFAST EVERY DAY:

1/2 grapefruit or cantaloupe or fruit in season (choose whatever costs least)
One slice of protein bread, toasted, no spread added
Coffee /tea (no sugar, cream or milk)


MONDAY

Lunch:

Chicken Bouillon
*Chef's Salad
1 slice protein bread, toasted
Coffee/Tea

Dinner:

Fish, fresh or frozen (depending on cost), broiled or baked
Combination salad, as many greens and vegetables as you wish
1/2 Grapefruit - or fruits in season
Coffee/tea




TUESDAY

Lunch:

Fruit salad, any combination of fruits, as much as you want, on lettuce
Coffee/tea


Dinner:

Plenty of broiled, lean hamburger (inexpensive cut; if possible chopped at home after removal of all visible fat)
Brussels sprouts, in season or cabbage or broccoli
Salad of lettuce, cucumbers, celery, radishes
Coffee/tea




WEDNESDAY

Lunch:

Tuna fish or salmon salad (oil drained off)with lemon and vinegar dressing, on lettuce
Grapefruit, or melon
Coffee/tea

Dinner:

*Lamb Stew
OR
*Braised Lamb Shanks
Sauerkraut
Salad of lettuce,tomatoes,cucumbers,celery
Coffee/tea




THURSDAY

Lunch:

Two eggs, any style (no fat used in cooking)
Low-fat pot cheese or cottage cheese
Zucchini
One slice of protein bread, toasted
Coffee/tea


Dinner:

Boiled, Roasted, broiled or barbecued chicken, all you want -(skin and visible fat removed before eating)
OR
*Broiled Chicken Hawaiian
Plenty of spinach
Coffee/tea




FRIDAY

Lunch:

*Spinach Pie Olga
No-sugar added applesauce
Coffee/tea

Dinner:

Fish, any kind, fresh or frozen, broiled or baked, or sauteed or poached
Combination salad, any fresh vegetables you want,including cold diced tables, if you prefer
One slice of protein bread, toasted
Coffee/tea




SATURDAY

Lunch:

Fruit salad on lettuce,any kind of fruit you want, best market buys
Coffee/tea

Dinner:

Turkey or chicken, roasted, boiled or broiled
OR
*Marinated Turkey Parts
Salad of tomatoes and lettuce
Grapefruit or canteloupe or watermelon
Coffee/tea




SUNDAY

Lunch:

Cold or hot turkey or chicken
OR
*Broiled Chicken Hawaiin
OR
*Marinated Turkey Parts
Tomato, carrots, cooked cabbage (or broccoli or cauliflower, if preferred)
Coffee/tea


Dinner:

*Broiled or Grilled Round Steak
OR
Cubed steak, pan-broiled in non-stick skillet
OR
*Boneless Ham
OR
*Liver and Onions
OR
*Lean Pot Roast (low-cost lean cut of meat, marinated)
OR
*Tenderized Pimento Steak
Salad of lettuce, cucumbers, celery
Cooked tomatoes (fresh or canned withour sugar or oil)or
Brussels Sprouts
Coffee/tea




SCARSDALE DIET - SUBSTITUTE LUNCH

If you wish, you may substitute the following lunch for any lunch, any day, on the Scarsdale Money-Saver Diet.

*One half cup low-fat pot cheese or cottage cheese, on lettuce.
*Sliced fruit, all you want, best local market buys.
*One tablespoon of low-fat sour cream topping the fruit.
*6 halves of walnuts or pecans, chopped, and mixed with or sprinkled over the fruit.
Coffee/tea/diet soda




AFTER YOUR FIRST WEEK

Repeat the daily menus here for your second week on the Scarsdale Money -Saver Diet, or if you like, you may substitute the week's menus of the basic Scarsdale Medical Diet, or one of the other Scarsdale Diets.

The South Beach Diet: What You Need to Know

The South Beach Diet consists of 3 phases. It is ideal for someone who wants to live well while eating what they love. This diet will teach you how to eliminate bad carbohydrates and bad fats while replacing them with good carbs and good fats. The first phase takes two weeks, which will eliminate your cravings for sugar and refined starches, while jump-starting your weight loss. Phase one will also stabilize your blood sugar minimizing your cravings.

After two weeks you will move into phase two. You will stay in phase two until you reach your ideal weight. This phase will help promote long term, steady weight loss. If you only have 10 pounds or less to lose or if you do not get cravings then you want to start at phase two. Once you are at your healthy ideal weight you move onto phase 3, which is the lifestyle phase. This is how you will eat and live all year to maintain your ideal weight.

Foods you eat and avoid on the South Beach Diet?

During phase one of the South Beach Diet you are allowed to eat the following foods:

Lean protein meats such as chicken, beef & turkey, fish & shellfish. High fiber vegetables, low fat dairy, eggs, fat- free or low fat cheese, fat free or low fat lunch meat, nuts, and Tofu. You will need to avoid certain foods like fruit and fruit juices, bread, rice, potatoes, pasta, candy, cake & cookies, ice cream, sugar, beer or alcohol or any kind, along with caffeine limited to 1-2 servings a day.

During phase two of the diet you can enjoy the allowable foods from phase one and reintroduce the following: fruit, fat free or 1% milk, low fat or fat free yogurt, whole grain and whole wheat starches (sparingly), chocolate (sparingly) and red wine. The foods you need to avoid during phase two of the south beach diet are cookies, beets, carrots, corn, potatoes, bananas, canned fruit, juice, pineapple, raisins, watermelon, honey, ice cream, and jam.

Once you are at your ideal weight, you can reintroduce the avoided foods in phase two and begin phase three. This will be your new lifestyle of eating the foods you love while following a healthy balanced diet. If you should slip up and start to gain weight, you go back to phase one and start over again.

What exercise is required on the South Beach Diet?

Although exercise is not required for the basic South Beach Diet plan, it is a requirement for the super charged version, which will include a workout plan with each phase. This plan includes 20 minutes a day of either high intensity or low intensity exercises. There is also a 10-week walking program, and strengthening and toning exercises as well.

Who is a good candidate for the South Beach Diet?

The south beach diet may work for those who are pre-diabetic or already diabetic.

 

 

Special K Diet

The Special K diet is a quick fix if you want to lose around six pounds in two weeks. You can supposedly achieve this by eating Special K cereal with skim milk and fruit for two meals each day. You want to choose one of Kellogg's Special K cereals and eat with 2/3 cup of skim milk and some fruit for breakfast, and then again for either lunch or dinner. You will do this everyday for two weeks.

If you get hungry in between meals you may snack on fruits and vegetables. Eating skim milk with your cereal is a great way to lose weight and it will also add calcium into your diet. Eating breakfast on a regular basis aids in weight loss. For your third meal of the day you can have your choice of foods as long as they are low fat and nutritionally balanced.

What do you eat on the Special K Diet?

With the Special K diet you may enjoy any of the products made by Kellogg's just for this diet; like Special K cereals, meal bars, snack bars, bliss bars, crackers, protein waters, protein water mixers for on the go, cereal bars and waffles. Special K cereals come in eight different flavors... you can choose from chocolaty delight, cinnamon pecan, blueberry, original, red berries, vanilla almond, fruit & yogurt, and protein plus.

The meal bars come in 5 flavors...honey almond, chocolate peanut butter, chocolaty chip, double chocolate, and strawberry. The snack bars only have two flavors chocolate peanut and chocolate delight.

The bliss bars are all chocolate dipped but you may chose between mocha, orange, and raspberry. There are two types of crackers - multi grain and Italian tomato & herb.

The protein water mixes are for when you’are on the go, you just add them to any water bottle; you can enjoy iced tea, pink lemonade, and strawberry kiwi. The protein waters are already mixed and come in the flavors iced tea, lemon twist, mixed berry, strawberry kiwi, and tropical blend. The cereal bars come in strawberry, blueberry, cinnamon pecan, honey nut, chocolaty drizzle, vanilla crisp, and peaches & berries.

The waffles come in two flavors...original and red berries. You can still enjoy going out to eat; just use that as your third meal and remember to eat cereal with milk and fruit for the other two meals.

 

Who has the best results on the Special K Diet?

The Special K diet is suggested for those adults who have a body mass index greater than 25. The diet is not to be followed longer than 14 days. 30 minutes of exercise is recommended as part of a healthy life style. Doing some exercises on a daily basis will help burn calories as you take them in.

Remember this diet is used as a kick-start to loosing weight and used to help you adapt a better and healthier lifestyle of eating. It can help those who tend to skip breakfast every morning and will help aid in choosing more vegetables and fruits in your diet.

 

 

 

Scarsdale Vegetarian Diet

When on the Vegetarian Scarsdale Diet, you must drink at least 4 glasses of water per day. You may drink as much diet soda and unsweetened tea as you like.

You can add any of the following seasonings or condiments to your foods : salt, pepper, herbs like oregano, lemon, vinegar, soy sauce, Worcestershire sauce, ketchup and mustard. Be sure to consult your doctor before starting any diet.

 

Scarsdale Vegetarian Diet

 

Vegetables not permitted on the Scarsdale Medical Diet:

Dry Beans (baked beans, lentilsm dry white beans, red kidney beans, lima beans, chick peas, black-eyed peas, etc; except soybeans, which are permitted in the Vegetarian diet), Sweet potatoes/Yams


SUBSTITUTE MEALS PERMITTED

Any day, for lunch or dinner, you may substitute a hot or cold vegetable plate, any vegetable you like-except for those not permitted.

Accompany vegetables with one baked potato sprinkled with salt and chives, if desired.
Or, 1/2 cup boiled rice may be substituted for potato.
Or, 1 slice protein bread, toasted with no-sugar jam or jelly, if desired
Or, you may have 4 oz. cooked soybeans instead (1 ounce uncooked)
On salads, you may use lemon or vinegar or other no-fat diet dressings.

 


Breakfast Every Day:

1/2 grapefruit or other fruit in season
1 slice of protein bread, toasted, spread with no-sugar jam or jelly, if desired
Tea/coffee/herb tea (no sugar, cream or milk)

 

MONDAY

Lunch:

Watercress (or broccoli) soup
Baked potato with low-fat cottage cheese & chives OR 1 oz. uncooked/ 4 oz. cooked soybeans
6 halves of walnuts or pecans
Baked Apple
Tea/coffee/herb tea

Dinner:

2 slices cheese of your choice on lettuce
Ratatouille
Artichoke hearts (no oil), cucumbers, radishes
1 slice protein bread, toasted
Canteloupe or watermelon or sliced orange
Tea/coffee/herb tea

 

TUESDAY

Lunch:

Fruit Salad -as much as you wantany kind of fruit with lettuce, celery
1 slice of protein bread, toasted spread with no-sugar jam or jelly, if desired
Tea/coffee/herb tea

Dinner:

Acorn Squash with cooked apples
Hot or Cold Vegetables, cauliflower, carrots, tomatoes, all you want
4 olives
Tea/coffee/herb tea

 

WEDNESDAY

Lunch:

Cheese Stuffed Tomato
Broiled mushrooms, zucchini and carrots
1 slice of protein bread toasted
Tea/coffee/herb tea

Dinner:

Asparagus (or cauliflower, or broccoli) Au Gratin
Pineapples and Squash with nuts
Green salad and tomatoes
1 slice protein bread, toasted
Tea/coffee/herb tea

 

THURSDAY

Lunch:

Low-fat cottage cheese with sliced scallions, radishes, cucumbers
Olives
1 slice of protein bread toasted OR 1oz uncooked/4oz cooked soybeans
Apple
Tea/coffee/herb tea

Dinner:

Cooked Eggplant sprinkled with Parmesan Cheese and tomatoe sauce
Green salad with choice of Scarsdale Diet low-calorie dressings
Fresh fruit cup with squeeze of lemon or lime, minced mint leaves
Tea/coffee/herb tea

 

FRIDAY

Lunch:

Assorted cheese slices
Spinach
1 slice protein bread, toasted
Peach or pear
Tea/coffee/herb tea

Dinner:


Onion bouillion, with low-fat croutons
Stewed vegetables
No-sugar applesauce with 6 walnuts orpecans
Tea/coffee/herb tea

 

SATURDAY

Lunch:

Fruit salad, any kind, as much as you want, with low-fat pot cheese or cottage cheese, on lettuce or other greens
1 slice of protein bread, toasted
Tea/coffee/herb tea

Dinner:

Vegetable Cheese Casserole served with 1/2 cup no-sugar applesauce sprinkled with 1 tablespoon raisins
Sliced Tomato and lettuce with vinegar and lemon dressing or no-fat diet dressing
Tea/coffee/herb tea

 

SUNDAY

Lunch:

Cheese Stuffed tomato
Boiled or mashed potato (no butter) with 1 tablespoon low-fat sour cream and chives OR 1 oz uncooked/ 4 oz cooked soybeans
Stewed fruit; use sugar substitute if desired
Tea/coffee/herb tea

Dinner:

Vegetarian Chow mein on rice
Salad of lettuce, sliced tomatoes
Sliced pineapple or pineapple chunks ( if canned, packed in its own juice or water- not sugar sweetened syrup)
Tea/coffee/herb tea

 


SCARSDALE MEDICAL DIET- SUBSTITUTE LUNCH

for any lunch, any day, on the Scarsdale Vegetarian Diet you can eat:

1/2 cup low-fat pot cheese or cottage cheese
Sliced fruit, all you want
One tablespoon of low-fat sour cream topping or mixed with the fruit
6 halves of walnuts or pecans, chopped and mixed with or sprinkled over the fruit
Coffee/tea/no-sugar diet soda of any flavor

REPEAT THE DAILY MENUS for your second week on the Scarsdale Vegetarian Diet

AFTER YOUR TWO WEEKS on the Scarsdale Vegetarian Diet, if you still want to lose more pounds to get down to your desired weight go on two weeks of Keep-Trim Eating, as outlined in The Scarsdale Medical Diet book (available at libraries and bookstores). Following that period, return to two more weeks on the vegetarian diet.



The Weight Watchers Diet Big Picture

The Weight Watchers diet is about making healthy eating choices, and enjoying physical activity to lose weight and keep it off. There are two ways to lose weight with the diet. One is by using a points system assigned to foods, and the other does not include keeping track of those points. The goal is to reduce your body weight by 5-10%, and have a body mass index less than 25.

While doing the Weight Watchers diet you can attend weekly meetings and enjoy the added benefits of getting mutual support, motivation, and get encouragement while you are trying to change your lifestyle.

What do you eat on the Weight Watchers Diet?

Allowable foods on the Weight Watchers diet come from all the food groups; fruits, vegetables, grains, starches, lean meats, fish, poultry, eggs, and dairy products. The foods you choose to eat need to be low in fat and calories. You are allowed an occasional treat here and there. No foods are prohibited from the Weight Watchers diet since each food is assigned points based on their calories, total fat, and dietary fiber content.

Whether you chose to keep track of points or not, both plans consist of balanced daily intake of vegetables, fruits, dairy, water, protein, sugars, healthy oils, whole grain foods, and vitamins.

What kind of exercise do you perform on the Weight Watchers Diet?

Exercise is introduced once you get established with your food plan. Weight Watchers encourages you to work physical activity into your daily routine. For instance...taking the stairs, parking at the far end of the parking lot, and taking daily walks. The exercises are assigned a point value as well. Physical activity will increase and tone your muscles tissues, in turn burning calories.

 

Who is the Weight Watchers Diet Plan right for?

Weight Watchers can work for someone who is organized, since you will need to keep track of your points if you decide to go with that plan.

The online program suggests exercises with a calorie burn calculator, a weight loss tracker, and a progress chart. Weight Watchers is has a one-time fee to join and also a weekly fee to attend the meetings. The online program also has fees to join as well.

 

The Zone Diet - What's a Zone?

The Zone Diet is considered to be a low carb diet. It supposedly controls your hormonal levels and preserves your overall health. Carbohydrates will make up 40% of your meal, protein will be 30% and fats will take up the last 30% of your diet.

You will supposedly lose weight by balancing out your blood insulin level. You do not want to take in more then 500 calories per meal and no more then 100 calories per snack. This diet helps reduce your chances of getting heart disease, high blood pressure, and diabetes.

What do you eat on the Zone Diet?

While doing the Zone Diet you want to eat a small amount of protein with every meal and with every snack. Your protein should be about the size of your palm. You should have one snack late in the afternoon and one snack late in the evening. When eating vegetables, lentils, beans, fruits, and whole grains you'll make the serving twice the size of your protein serving.

You may also have a small portion of the following carbohydrates: brown rice, pasta, mango, banana, cereal, carrots, and all fruit juices. You want to have egg whites and egg substitutes instead of whole eggs. Use non-fat or low fat cheeses and milk. Olive oil and canola oil are fine, macadamia nuts and avocados are good for saturated fats.

What do you avoid on the Zone Diet?

You will want to avoid the following while doing to the Zone Diet: simple sugars and refined carbohydrates like bread, pasta, tortillas, cereals, candy, soda, and desserts. Fruits, grains, and vegetables that are high on the glycemic index should be avoided; like papayas, mangoes, corn, carrots, potatoes, and rice. Red meats and whole fat dairy products that are high in saturated fat should not be consumed. Egg yolks and organ meats are also on the list of foods to avoid.

What exercises are a part of the Zone Diet?

While doing the Zone Diet exercise is strongly encouraged. You want to do aerobic exercises 6 days a week, do some strength training for three days, and then some stretches on the other three days. Stretching is not to increase weight loss but to help your tendons and ligaments become longer, thus limiting your chances for injuries that can cause you to stop working out.

An example of a day of working out would be three minutes of weight training, eleven minutes of walking in place, then three minutes of weight training, another eleven minutes of walking in place, and finally another three minutes of weight training.

Who is the Zone Diet Best for?

This diet may be good for those who are suffering from blood sugar problems and diabetes. It can also help those people who eat carbohydrates and feel sluggish after eating them. Since this diet has a combination of fat and protein in every meal; chances are you will not going to get hungry often. Remember to snack throughout the day or have a small snack before working out so you have plenty of energy.