What Is the Scarsdale Diet, and Should You Try It?

Healthline diet score: 1.25 out of 5

The Scarsdale diet gained widespread attention in the late 1970s.

Originating from a best-selling book by Dr. Herman Tarnower — a cardiologist based in Scarsdale, NY — the plan claimed you could drop up to 20 pounds (9 kg) in less than 2 weeks.

Due to its severe limitations and “fast fix” mentality, the Scarsdale diet attracted strong criticism from health professionals.

Still, you might be curious whether this eating plan really delivers results and if it’s appropriate for you.

This article examines the advantages and drawbacks of the Scarsdale diet to determine whether science backs it up.

Rating score breakdownOverall score: 1.25 Weight loss: 1.0 Healthy eating: 1.0 Sustainability: 2.0 Whole body health: 0.0 Nutrition quality: 2.5 Evidence-based: 1.0BOTTOM LINE: The Scarsdale diet drastically cuts calories to roughly 1,000 each day by enforcing a strict list of permitted foods. Its emphasis on rapid weight loss and harsh limits makes it hard to maintain and potentially unsafe.

The diet’s background and history

The Scarsdale approach began as a concise two-page plan Tarnower gave to patients to help them lose weight for heart health.

Following many anecdotal successes, Tarnower released “The Complete Scarsdale Medical Diet” in 1979.

The regimen restricts intake to just 1,000 calories per day regardless of age, body weight, sex, or activity level. Macronutrient breakdown is protein-heavy: about 43% protein, 22.5% fat, and 34.5% carbohydrates.

The plan also bans snacks and numerous otherwise healthy items, including potatoes, sweet potatoes, rice, avocados, beans, and lentils.

Tarnower died a year after his book appeared. Soon after, the Scarsdale diet faced intense scrutiny for its severe limits and implausible weight-loss claims, and the book is no longer widely published.

Summary: The Scarsdale diet emphasizes protein-rich meals but confines you to 1,000 calories per day. The source book is no longer actively promoted due to the risks tied to this eating pattern.

How to follow the Scarsdale diet

The Scarsdale rules are detailed in Tarnower’s “The Complete Scarsdale Medical Diet.” Although it’s out of print, some editions circulate online and certain unofficial sites publish the plan.

Key rules include focusing on protein, limiting total calories to 1,000 per day, and sticking to a narrow list of approved foods. Snacking is largely prohibited except for carrots, celery, and low-sodium vegetable soups, and only when truly necessary.

You must consume at least 4 cups (945 mL) of water daily and may have black coffee, plain tea, or diet soda.

Tarnower stressed the diet is meant for 14 days, after which you move into the Keep Slim phase.

Keep Slim program

After the initial 14-day period, a few previously banned items can be reintroduced, such as up to 2 slices of bread daily, occasional baked treats, and one alcoholic drink per day.

While the approved-food list still guides choices, portion sizes and calorie intake may be increased to afford a bit more leeway.

Tarnower recommended following the Keep Slim plan until weight starts creeping up. If you regain pounds, you’re instructed to repeat the original 14-day regimen.

Summary: The first phase lasts 14 days and is so limiting that most snacks are excluded. The Keep Slim phase is marginally less strict.

Foods to eat and avoid

The Scarsdale diet allows a limited roster of foods. Given the 1,000-calorie cap, careful portion control and adherence to the permitted list are essential.

Interestingly, the diet suggests you eat until satisfied despite the tight calorie restriction.

Foods to eat

Foods permitted on the plan include:

• Raw, non-starchy vegetables: bell peppers, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, green beans, leafy greens, lettuce, onion, radishes, spinach, tomatoes, and zucchini
• Fruits: prioritize grapefruit when possible; otherwise apples, blueberries, cantaloupe, grapes, lemon, lime, mango, papaya, peaches, pears, plums, starfruit, strawberries, and watermelon
• Wheat and grains: only protein bread is allowed
• Meat, poultry, and fish: lean beef (including hamburger), chicken, turkey, fish, shellfish, and deli meats (excluding bologna)
• Eggs: yolks and whites, prepared plain — without oil, butter, or added fats
• Dairy: low-fat items like 2% milk, sliceable cheeses, and cottage cheese
• Nuts and seeds: only up to six walnut or pecan halves per day, occasionally
• Seasonings: most herbs and spices are acceptable
• Beverages: unsweetened black coffee, tea, water, and zero-calorie diet soda

Foods to avoid

The Scarsdale plan excludes many items, including several nutritious choices such as sweet potatoes, avocados, beans, and lentils. The diet offers no clear rationale for banning these foods.

Although grapefruit was originally the sole fruit allowed, later versions relax this to permit most fruits — but treat them sparingly.

• Vegetables and starches: beans, corn, lentils, peas, potatoes (white and sweet), pumpkin, and rice
• Fruits: avocado and jackfruit
• Dairy: full-fat dairy like whole milk, full-fat yogurt, and rich cheeses
• Fats and oils: all oils, butter, ghee, mayonnaise, and creamy dressings
• Wheat and grains: most common wheat and grain products (bagels, bread, breakfast cereals, cookies, crackers, doughnuts, pancakes, pasta, pita, pizza, sandwiches, tortillas, and wraps)
• Flours: all flour-based foods
• Nuts and seeds: all nuts and seeds except limited walnuts and pecans
• Meat: highly processed meats like bologna, sausage, and bacon
• Sweets and desserts: all confections and desserts, including chocolate
• Processed foods: fast food, frozen ready meals, potato chips, packaged dinners, etc.
• Beverages: alcoholic drinks, artificially sweetened beverages, most fruit juices, regular soda, and specialty coffee and tea drinks

Summary: The Scarsdale diet restricts you to a narrow list of allowed foods. Many carbohydrate- and fat-containing foods are off-limits.

Does it help with weight loss?

The Scarsdale diet’s central claim is you can lose 20 pounds (9 kg) in 14 days through a protein-focused, very low-calorie regimen centered on lean meats, eggs, low-fat dairy, leafy vegetables, and limited fruit.

Because the diet permits only about 1,000 calories each day — far below recommended intakes — weight loss is likely.

Weight loss ultimately relies on a calorie deficit, meaning you burn more energy than you consume (1).

Typical adult men and women require roughly 2,000–3,000 and 1,600–2,400 calories per day, respectively. A 1,000-calorie allocation places most people in a daily deficit of 1,000–2,000 calories (2).

To make up for the steep calorie cut, the body will tap fat, muscle, and glycogen reserves for energy (3, 4).

Glycogen stores large amounts of water; as glycogen and muscle are broken down, water is released, producing a rapid drop in scale weight (4, 5, 6).

Additionally, the Scarsdale diet suggests about 43% of calories from protein. Higher-protein diets can aid weight loss by increasing satiety, but their benefits are limited when paired with extremely low-calorie regimens like this one (3).

So, you’ll probably lose weight during the first two weeks. Yet very-low-calorie diets combined with strict exclusions are hard to maintain and commonly lead to regaining weight afterward (7, 8).

Even with the Keep Slim maintenance phase offering slight relaxation, food choices remain limited and calories are still curtailed. Thus, long-term adherence is unlikely for most people.

Although rapid weight loss may occur, medical professionals generally agree it’s unhealthy and not durable. A better approach is adopting sustainable habits like portion control, healthier cooking, regular activity, and stress reduction.

Summary: The Scarsdale diet’s very low calorie content likely causes short-term weight loss — largely from water and muscle rather than fat. Weight regain after stopping the plan is common.

Does the diet have any benefits?

Despite its exaggerated claims, the Scarsdale diet does offer a few modest positives.

It’s clear and prescriptive, which can help those who prefer precise, no-guesswork instructions.

It also prioritizes protein and vegetables at each meal, which for some people may improve overall eating patterns compared with their usual habits.

Lastly, the plan is relatively inexpensive and doesn’t require specialty foods or equipment.

Summary: Although flawed, the Scarsdale diet is straightforward, encourages higher-protein choices, and is fairly low-cost.

Downsides of the diet

The Scarsdale diet carries many drawbacks and potential side effects that could compromise health. For these reasons, it’s generally best avoided.

Highly restrictive

Following the plan requires omitting many foods, including several nutritious options.

The regimen provides little flexibility and can interfere with cultural practices and social meals. When eating becomes unenjoyable and stressful, long-term adherence suffers (3).

In some people, restrictive eating can impair appetite regulation or increase the propensity to overeat later (9, 10).

Healthier diets typically allow all foods in moderation, emphasize whole foods to meet nutritional needs, and are simple enough to maintain long term (3, 11).

Encourages yo-yo dieting

The pattern calls for 14 days on the strict plan, then the Keep Slim maintenance. Yet if you regain weight, you’re told to revert to the initial phase.

This guidance encourages weight cycling, or yo-yo dieting — repeated rapid losses followed by regain (12).

Weight cycling can have adverse physical and psychological effects, including slower metabolic rate, higher likelihood of regaining weight, poorer body image, and disordered eating behaviors (12, 13, 14).

Vilifies calories

The Scarsdale approach places undue emphasis on restricting calories at the expense of overall nutrition.

Its requirement to eat a scant 1,000 calories daily and to exclude entire food groups like whole grains, starchy vegetables, avocados, full-fat dairy, nuts, and seeds raises the risk of nutrient shortfalls.

The diet also promotes the misleading idea that all calories are equally harmful. In reality, diets rich in nutrient-dense foods — even if calorie-dense — are linked to lower risks of obesity, mortality, heart disease, diabetes, inflammation, and certain cancers (15, 16, 17, 18).

Focus on nutrient quality rather than calorie counting alone; aim for minimally processed, nutrient-rich foods for healthier weight loss (3).

Prioritizes weight loss over health

Instead of promoting overall wellbeing, the Scarsdale diet centers on extreme restriction and near-starvation to force fast weight loss.

It assumes weight loss is the primary marker of health, whereas adopting sustainable healthy habits — nutritious eating, regular exercise, sufficient sleep, and stress control — can improve health regardless of scale changes (3, 11, 19).

Unfortunately, this plan overlooks that health involves far more than a lower number on the scale.

Summary: The Scarsdale diet enforces unnecessary restrictions, dangerously lowers calorie intake, is unsustainable, and values weight loss above overall health.

Sample 3-day menu

The Scarsdale diet prescribes the same breakfast daily and recommends drinking lukewarm water throughout the day. Snacks are disallowed, though carrots, celery, or low-sodium vegetable soup may be used if needed between meals.

Cooking with oils or added fats is prohibited, and spreads are not allowed on protein bread.

Below is a sample 3-day menu typical of the Scarsdale diet:

Day 1

• Breakfast: 1 slice of protein bread (no spread), half a grapefruit, and black coffee, tea, or diet soda
• Lunch: Salad (canned salmon, leafy greens, and a lemon-vinegar dressing), plus fruit, and black coffee, tea, or diet soda
• Dinner: Roast chicken (skin removed), spinach, half a bell pepper, string beans, and black coffee, tea, or diet soda

Day 2

• Breakfast: 1 slice of protein bread (no spread), half a grapefruit, and black coffee, tea, or diet soda
• Lunch: 2 eggs (no added fat), 1 cup (162 grams) low-fat cottage cheese, 1 slice of protein bread (no spread), plus fruit, and black coffee, tea, or diet soda
• Dinner: a lean hamburger (large portion permitted), salad (tomatoes, cucumbers, and celery) with lemon and vinegar dressing, and black coffee, tea, or diet soda

Day 3

• Breakfast: 1 slice of protein bread (no spread), half a grapefruit, and black coffee, tea, or diet soda
• Lunch: assorted sliced meats, unlimited spinach, sliced tomatoes, and black coffee, tea, or diet soda
• Dinner: a grilled steak (all fat trimmed — large portion allowed), Brussels sprouts, onions, half a bell pepper, and black coffee, tea, or diet soda

Portion guidance is sparse, but to stay within the 1,000-calorie cap you will likely need to keep servings small for most foods aside from leafy greens and lean proteins.

Summary: The Scarsdale diet suggests small, protein-and-vegetable-centered meals, repeating the same breakfast daily. No snacks, spreads, or high-fat foods are permitted.

The bottom line

Although the Scarsdale diet was a fad in the 1970s, it’s largely out of favor today.

While rapid weight loss is possible, the plan is extremely limiting, low in calories and nutrients, and not sustainable.

For long-term weight control, it’s wiser to follow a diet of whole, minimally processed foods combined with regular exercise, adequate sleep, and stress-management strategies.