Scarsdale diet: what is protein nutrition for weight loss?
The scarsdale diet is a balanced diet that if practiced for a short time can give you excellent results. Diets, however, are not improvised and if your body has to lose kilos to feel good, it is best to contact a nutritionist who will be able to advise you in the best possible way! Don't let weight affect your worth, learn to love yourself! Watch the video and find out how to start each day on the right foot!
The Scarsdale diet, born a few years ago in the US, is still in fashion and is considered a magical dietary regimen due to its real effectiveness. The loss of body weight that this famous diet promises is 450 gr. per day. But is it also advisable for the well-being of our body?
Scarsdale diet: what this diet with seasonal foods is based on and why it is better not to prolong it for more than two weeks
This dietary regime is based above all on the rigid reduction of carbohydrates and fats and on an increased consumption of proteins. It does not overly take into account the amount of calories related to each meal, as it is the classic low-carb diet, based above all on a low content of carbohydrates. Those who support this diet, believe that after weight loss it is possible to easily maintain the weight achieved, with a maintenance program of 14 days, able to avoid the usual yo-yo effect (weight loss and weight gain) of other diets " of the "last minute". The problem consists in the fact that, since this diet is very drastic and rigid, it is difficult to continue it for a long time (and indeed this would also be harmful to the organism) and, therefore, after a few days who follows it returns to a "normal" diet. In fact, it is one of the many diets to be followed for a maximum of fifteen days, created to quickly repair the excesses of a "too abundant, unregulated and unbalanced" diet. Even the Atkins diet provides for the consumption of many proteins and the decisive reduction of fats and especially carbohydrates, but the Scarsdale includes, unlike the other, at least also a considerable intake of vegetables and fruit (especially grapefruit and melon) not in large quantities. . The diet also includes tea and coffee. During the diet period it is absolutely not necessary to take industrial snacks or other "junk" foods, nor to consume fatty foods or foods seasoned with oil and butter, but only foods that are as lean as possible; drink plenty of water, but absolutely do not use alcohol. You should not take breaks with abandonment of the diet for a couple of days, nor follow the diet for only two or three days or for more than fourteen days; never do two meals a day, replacing the third with snacks and snacks, nibbling here and there. You can eat a few slices of toast a couple of times a week. The diet scheme, which it must be strictly respected, it provides, in fact, three main meals for every day of the diet (breakfast, lunch and dinner) with non-fatty and above all mainly protein foods. Carbohydrates need to be drastically reduced. Carbonated drinks are banned. You can eat fresh vegetables, such as tomatoes, for example, and fresh, cooked vegetables and some low-fat cheese. The duration of the diet is 7 to 14 days. Foods to be consumed should not be weighed on the scale. In fact, this diet does not focus so much on the quantity of food (and therefore does not prescribe to weigh it), but on the reduction of carbohydrates and fats and in any case it equally involves a decrease in calories. After all, the recommended foods (meat, fish, eggs) satiate a lot and you rarely feel the need to take them in large quantities. Usually every diet combines the recommended diet with intense physical exercise, but in combination with Scarsdale, no specific motor activity should be practiced at an intensive level, except for a few half-hour walks at a brisk pace. If you still do some physical activity outdoors, it is advisable to bring sugar sachets with you, for any hypoglycemic attacks.
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The Scarsdale Diet: the 3 daily meals (how to settle for breakfast, lunch and dinner)
On the Scarsdale diet, breakfast includes a cup of coffee, a cup of tea, or orange and lemon juice. At lunch and dinner, the foods consumed must be very low in carbohydrates, without condiments (except lemon, vinegar, various spices, pepper, soy sauce, ketchup and mustard), fat-free, and high in protein.It is necessary to intensify the consumption of liquids, opt for herbal drinks that reduce the feeling of hunger and totally eliminate alcohol and snacks between meals, unless it is raw carrots or celery and above all no sugar. Drinks should only be sweetened with artificial sweeteners. It is undoubtedly an effective diet from the point of view of weight loss. Any diet that is based on partial fasting, like this one or like the diet mimics fasting, causes you to lose weight quickly because the body is not used to this drastic reduction in fat and sugar. And so is Scarsdale, who especially at the beginning. of the diet in the first days leads to an incredible and rapid weight loss (even 4 kg in 7 days), due to the reduction of carbohydrate reserves and muscle mass. There is also a risk of dehydration of the organism, which must be compensated by increasing the intake of water. But this diet can have other undesirable effects as well. First of all, the speed with which weight is lost does not facilitate the maintenance of this weight loss and those who follow it very often regain the lost kilos in a short time. Furthermore, many experts in the field consider it harmful to the physical well-being of the human organism, not only for the clear lack of carbohydrates, which are essential nutrients for the functioning of the organs of our body, especially for the brain, but also for the exaggeration reduction of vitamins, essential fats and minerals essential for health. Excessive protein intake also causes damage to our body and also a strong reduction in calories. Furthermore, by contributing to the body mainly saturated fats to the detriment of unsaturated ones, a considerable amount of bad cholesterol increases the risk of cardiovascular diseases , such as arteriopathy, a vascular disease characterized by a narrowing of the arteries responsible for the blood supply of the upper or lower limbs, of the organs of the head or of the organs of the trunk.
Seven days on the Scarsdale diet: tips for not wasting the efforts made on this diet
This diet offers about 800-1000 Kcal per day with 34.6% of carbohydrates, 43% of proteins, 22.5% of fats. These foods must be included in the typical food plan and then replaced with seasonal foods so as not to resort to raw materials that are not fresh. For the scarsdale diet it is very important to avoid what is ready and packaged: it should always be avoided in order not to lose the sacrifices made by following this strict diet. For breakfast it includes a cup of coffee or a cup of tea with half a grapefruit with artificial sweetener but absolutely without sugars. Better to completely avoid carobhydrates such as toast even if wholemeal. If you prefer something salty, it is better to opt for carrots and celery, to eat raw as if they were your favorite snacks. For lunch you can follow this dietary pattern from the first to the seventh day of the week, summarized as follows: on Monday fish or lean meat or fish in the desired quantity, tomatoes or salad, a cup of coffee or tea; same menu on Tuesdays; on Wednesday tuna and melon salad; on Thursdays the menu includes eggs, type two, with low-fat cheese, 75 gr. pumpkin and a toast; on Friday cheese or cottage cheese, a toast with a slice of wholemeal toast and spinach; on Saturday dried fruit in the desired quantity, coffee or tea; on Sundays instead a slice of chicken, salad with tomatoes, melon or grapefruit, celery and carrots. As for dinner, on the first day of the week a fish such as a slice of baked swordfish, lettuce tomatoes, grapefruit and melon; the second vegetables cooked in abundance and meat like a hamburger; the third lean pork, mixed salad and coffee; the fourth skinless chicken, spinach with green pepper and coffee; the fifth baked fish, cooked vegetables or green salad and a toast with a slice of toasted wholemeal bread; the sixth chicken, salad tomatoes, melon or grapefruit; the seventh lean red meat, mixed salad and coffee. The maintenance period, in order not to regain the lost kilos, lasts about fourteen days. It is very important not to associate them by chance. foods, but follow the dietary guidelines strictly and still thinking that the scarsdale diet does not last long ... you might as well commit yourself if you want to reach a weight loss goal so as not to make so much effort for nothing! You will have to start again with the Scarsdale diet only if they will regain two kilos compared to the previously achieved target weight.This diet requires a lot of willpower, because it is really strict and in any case it should never be carried out for more than three weeks and without professional supervision.
Scarsdale diet: prohibited foods and everything you shouldn't eat for lunch or dinner
The Scarsdale diet, created by a cardiologist. Dr. Tarnower, can lose up to 10 kg in two weeks. Certain foods are absolutely banned from the diet foreseen in this strict dietary regime, such as, for example, pasta, rice, potatoes, sweets, sugar, milk, fatty cheeses, alcohol, butter, oils, sauces. Red and white meat are allowed. , low-fat cheeses, fruit, vegetables. In the opinion of many nutritionists, this diet can actually cause unhealthy effects for our body. She should undoubtedly prefer a diet that is not quick and so effective in such a short time, but beneficial for our health, balanced, well balanced and not unregulated, as is the Mediterranean diet, for example. The Mediterranean diet is defined as that which is based above all on the typical foods of the countries on the Mediterranean coasts and which involves the consumption of cereals, especially whole grains, many vegetables and fruit away from main meals. There is also higher in the pyramid scheme of this diet milk and low-fat dairy products, yogurt and especially raw extra virgin olive oil. According to this diet, little salt is used, replaced with spices, garlic and onions. Foods such as legumes and fish should not be eaten daily but once or twice a week; chicken and turkey two or three times in seven days; red meat once or exceptionally twice in a week. Desserts are always to be avoided as well as sugar. The energy we need every day comes from a balanced diet of carbohydrates, proteins and fats. Our body needs 45% -60% of carbohydrates, 10-12% of proteins, 20-35% of fats. Fruits and vegetables, grains and legumes, foods low in calories but rich in fiber, protect us from various chronic diseases, some of which are quite serious.
