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Meals What To Eat Early Morning (6:00 – 7:30 a.m) 2 cups room temperature water Breakfast (8:30- 9:00 a.m) ½ grapefruit+1 slice of protein bread + green tea or coffee (without sugar, milk or honey) Lunch (12:00 – 12:30 p.m) Plenty of broiled lean hamburger + tomato, lettuce, celery, 4 olives, cucumber and/or brussels sprouts + tea/coffee/ diet soda/ water Dinner (7:00 p.m) Fruit salad (any combination of fruits) + tea/coffee/ diet soda/ water. Day 1. Meals What To Eat Early Morning (6:00 – 7:30 a.m) 2 cups room temperature water Breakfast (8:30- 9:00 a.m) ½ grapefruit+1 slice of protein bread + green tea or coffee (without sugar, milk or honey) Lunch (12:00 – 12:30 p.m) Tuna fish or salmon salad (oil drained off) with vinegar and lemon dressing + grapefruit/melon/ a seasonal fruit + tea/coffee/ diet soda/ water Dinner (7:00 p.m) Sliced roast lamb/fish/chicken/turkey/seafood + cucumber, celery, lettuce, and tomato salad + tea/coffee/ diet soda/ water. Day 4. Day 6 Workout Plan. Scarsdale Diet Benefits. Day 3 Workout Plan. How Will You Feel By The End Of Scarsdale Diet? Meals What To Eat Early Morning (6:00 – 7:30 a.m) 2 cups room temperature water Breakfast (8:30- 9:00 a.m) ½ grapefruit+1 slice of protein bread + green tea or coffee (without sugar, milk or honey) Lunch (12:00 – 12:30 p.m) 2 eggs, cooked in any style without any fat used for cooking + low-fat cottage cheese + zucchini/ sliced or stewed tomatoes/string beans + 1 slice toasted protein bread + tea/coffee/ diet soda/ water Dinner (7:00 p.m) Roasted or broiled barbecue chicken (without skin or any visible fat) + green bell pepper, lots of spinach, string beans + tea/coffee/ diet soda/ water. How You Will Feel By The End Of Day 3. Day 8 – Day 14. How You Will Feel By The End Of Day 5. How You Will Feel By The End Of Day 6. Day 3. Today is your day to rest. No workout today but that doesn’t give you the permission to cheat and eat high-calorie foods. Get rest and let your muscles recover from the daily wear and tear. Veggies – Broccoli, bok choy, cauliflower, asparagus, spinach, swiss chard, zucchini, bell pepper, Chinese cabbage, green chili, bottle gourd, bitter gourd, okra, eggplant, radish, turnip, beetroot, sweet potato, radish greens, carrot, collard greens, and green beans. Fruits – Papaya, apple, grapes, grapefruit, lime, lemon, orange, plum, pear, peach, pluot, figs, blueberry, strawberry, starfruit, green apple, watermelon, and muskmelon. Fats & Oils – Olive oil and rice bran oil in minimum quantities. Beverages – Coconut water, buttermilk, tea, coffee, diet soda, freshly pressed fruit juice and vegetable juice. Herbs & Spices – Cilantro, oregano, dill, rosemary, thyme, clove, cinnamon, cardamom, turmeric, nutmeg, black pepper, star anise, cayenne pepper, saffron, cumin powder, coriander powder, fennel seeds, and fenugreek seeds. Scarsdale Diet Menu. Like other fad diets, Scarsdale diet also has disadvantages or side effects. Here’s what you should know. Today, many use this diet to lose weight quickly in a short time. Of course, it is a fad diet, and you must consult your doctor before you try it. After your doctor’s approval, here’s everything you need to follow the Scarsdale Diet. Let’s begin! By the end of day 4, you will be more active and productive. Yoga is also going to help improve blood circulation, concentration, and flexibility. You will start to enjoy this diet plan now. Let’s move on to day 5. By the end of day 3, you can see a visible change in your appearance as you will lose a lot of water weight. This will keep you motivated and you will be eager about day 4. Day 1 Workout Plan. To conclude, the Scarsdale diet is effective but you need a strong will power to lose weight quickly. Just remember that this is not a long-term weight loss plan and is best to follow when you have an upcoming event. It will help if you know how to make it work for you. If you have any questions, please drop a comment below. Take care! Foods To Avoid. After you complete the 2-week Scarsdale diet, you will find yourself rejuvenated, less anxious, highly productive, and of course slimmer than before. You will sleep better and would be able to focus more on your work or school. In fact, this diet is going to help you change your lifestyle, which you will love. Now, let me tell you how this diet actually works. Hyderabd 040-39560308 0 October 21, 2019. Day 7 Workout Plan. Here’s your day 5 workout plan. Surprise alert! To lose fat, you need to do more than just eating well. You must create a negative energy balance so that you actually shed fat and build lean muscle mass. So, here’s your exercise plan for Day 1. Head tilt – 1 set of 10 reps Neck rotations – 1 set of 10 reps Shoulder rotations – 1 set of 10 reps Arm circles – 1 set of 10 reps Wrist rotations – 1 set of 10 reps Waist rotations – 1 set of 10 reps Ankle rotation – 1 set of 10 reps High knees – 1 set of 20 reps Slide lunges – 1 set of 10 reps Jumping jacks – 1 set of 20 reps Sit ups – 1 set of 10 reps Crunches – 1 set of 10 reps Scissor kicks – 1 set of 10 reps Stretch. Day 5. Meals What To Eat Early Morning (6:00 – 7:30 a.m) 2 cups room temperature water Breakfast (8:30- 9:00 a.m) ½ grapefruit+1 slice of protein bread + green tea or coffee (without sugar, milk or honey) Lunch (12:00 – 12:30 p.m) Skinless chicken/turkey + tomato, carrot, cooked cabbage, cauliflower/broccoli + grapefruit or any fruit of the season + tea/coffee/ diet soda/ water Dinner (7:00 p.m) Lots of broiled steak (any cut of steak and remove visible fat before eating) + lettuce, cucumber, celery, tomato (cooked or sliced)+ brussels sprouts + tea/coffee/ diet soda/ water. Head tilt – 1 set of 10 reps Neck rotations – 1 set of 10 reps Shoulder rotations – 1 set of 10 reps Arm circles – 1 set of 10 reps Wrist rotations – 1 set of 10 reps Waist rotations – 1 set of 10 reps Ankle rotation – 1 set of 10 reps Spot jogging – 3-4 minutes Jumping jacks – 2 sets of 20 reps Calf raise – 2 sets of 20 reps Forward lunges – 1 set of 10 reps Side lunges – 1 set of 10 reps Side crunches – 1 set of 10 reps Mountain climbers – 1 set of 10 reps Russian twist – 2 sets of 10 reps Tricep dips – 2 sets of 5 reps Stretch. Resting is as important as working out and therefore you will enjoy your ‘rest day’. You will feel relaxed and your muscle pain from working out regularly will be better on this day. How You Will Feel By The End Of Day 4. Table Of Contents. Meals What To Eat Early Morning (6:00 – 7:30 a.m) 2 cups water (room temperature) Breakfast (8:30- 9:00 a.m) ½ grapefruit+1 slice of protein bread + green tea or coffee (without sugar, milk or honey) Lunch (12:00 – 12:30 p.m) Assorted cold cuts + tomatoes (boiled, stewed or sliced)+ green tea/coffee/ diet soda/ water Dinner (7:00 p.m) Any kind of fish or shellfish + combination salad with any kind of veggies and greens + 1 slice toasted protein bread + grapefruit + green tea/coffee/ diet soda/ water. Scarsdale Diet: Foods To Eat. If you follow this diet continuously to lose weight, you will not be able to do that. Instead, you will gain weight and put your health at risk. However, you can follow this diet after taking a break of 2 weeks. In fact, by following our Scarsdale diet with workout routine you can reap the following benefits. Head tilt – 1 set of 10 reps Neck rotations – 1 set of 10 reps Shoulder rotations – 1 set of 10 reps Arm circles – 1 set of 10 reps Wrist rotations – 1 set of 10 reps Waist rotations – 1 set of 10 reps Ankle rotation – 1 set of 10 reps Intermittent running or Swimming or dancing or play a sport Stretch. Is Scarsdale Diet Safe? How You Will Feel By The End Of Day 1. How You Will Feel By The End Of Day 7. Scarsdale diet was created keeping the heart patients in mind, for them to lose weight. And you should remember that it is only meant to be followed for 2 weeks. Moreover, a major part of the diet concentrates on the consumption of protein and very less healthy fats. Yes, the proteins take time to digest and thus can aid weight loss and help build lean muscle mass. But, healthy fats and complex carbs should not be ignored. Healthy fats reduce inflammation and thereby reduces the risk of inflammation-induced obesity. Complex carbs are good carbs found in whole grains, fruits, and veggies that help improve digestion, bowel movement, and are loaded with vitamins and minerals. So, the bottom line is, Scarsdale diet is safe but not beyond 2 weeks. Head tilt – 1 set of 10 reps Neck rotations – 1 set of 10 reps Shoulder rotations – 1 set of 10 reps Arm circles – 1 set of 10 reps Wrist rotations – 1 set of 10 reps Waist rotations – 1 set of 10 reps Ankle rotation – 1 set of 10 reps Squat – 1 set of 10 reps Forward lunges (2 pound dumbbells) – 2 sets of 10 reps Bicep curls – 1 set of 10 reps Tricep extension – 1 set of 10 reps Chin ups – 1 set of 5 reps Static bicycling – 5 minutes Pushups – 2 sets of 10 reps High knees – 2 sets of 30 reps Forward elbow plank – 30 second hold Stretch. Calcium Deficiency – Exclusion of milk lowers the level of calcium intake and poses risks for women. Kidney AndLiver Damage – Ketosis is a common side effect of the Scarsdale Diet. If this diet is continued for a long period, ketosis can cause serious damage to the kidneys and liver. Metabolic Disorder – The Scarsdale Diet cancause porphyria (excretion of excessive number of porphyrins), an inherited metabolic disorder that occurs due to fasting or long-term use of a VLCD. Starvation Mode – Not eating for more than 4 hours can make your body go into the starvation mode, where it will start storing any kind of food as fat instead of using it as an energy source. Mood Fluctuations – It can make you feel starved, which might make you highly irritable. Increased Cravings – Eating the same foods for two weeks can result in strong cravings for high-calorie foods. Scarsdale Diet – Best Plan To Lose 20 Pounds In 2 Weeks. On day 4, your workout routine must look something like this. On day 2 too, you will be exercising to create a negative energy balance. Here’s your day 2 workout routine. Head tilt – 1 set of 10 reps Neck rotations – 1 set of 10 reps Shoulder rotations – 1 set of 10 reps Arm circles – 1 set of 10 reps Wrist rotations – 1 set of 10 reps Waist rotations – 1 set of 10 reps Ankle rotation – 1 set of 10 reps Suryanamaskar Kapalbhati Urdhva Mukha Svanasana Anantasana Malasana Savasana. How Scarsdale Diet Works? By the end of day 6, you can feel that your metabolism has kick started and you will become more active and energetic. Moreover, from the 6th day, if you stick to the plan, your body will start mobilizing the fat. This is the best news, as the goal is to shed fat. Here’s what you are going to do on day 7. Meals What To Eat Early Morning (6:00 – 7:30 a.m) 2 cups room temperature water Breakfast (8:30- 9:00 a.m) ½ grapefruit+1 slice of protein bread + green tea or coffee (without sugar, milk or honey) Lunch (12:00 – 12:30 p.m) Assorted low-fat cheese slices + lots of spinach + 1 slice toasted protein bread + tea/coffee/ diet soda/ water Dinner (7:00 p.m) Fish or shellfish + Combination salad with fresh veggies (cooked or raw) + 1 slice toasted protein bread + tea/coffee/ diet soda/ water. Scarsdale diet is a protein-rich, low-calorie diet plan that works by suppressing appetite. You will eat a lot of fruits, veggies, protein, 4 glasses of water per day, and tea/coffee. These will provide you with the essential nutrients and keep your hunger pangs at bay. For your convenience, I have prepared a list of foods that you can eat and must avoid when you are on Scarsdale diet. Take a look. Day 2 Workout Plan. By the end of day 1, you might feel a little tired as you will consume only 1000 calories, which is way less than what you consume daily. You might also feel hungry 2-3 hours after lunch. The best thing to do is to drink water or a cup of green tea at that time. Remember, losing weight is your priority now and it’s just for a few days. So, stick to the plan. Let’s find out what’s in store for you on Day 2. How You Will Feel By The End Of Day 2. On the 7th day too you must workout. Here’s a fun workout routine for you. By the end of day 7, you will be happy and feel good about the fact that you gave your best to adhere to the plan. But it’s not the time to get rewarded yet because the aim is to lose 20 pounds. By now, you would have lost a whopping 8-10 pounds. But you must go on to the 2nd week in order to achieve your target weight. Here’s what you should do in the 2nd week. Day 2. Day 7. The next important thing that you don’t want to miss knowing is if Scarsdale diet is safe for you to follow. Let’s find out. Like day 1 and 2, on day 3 you must exercise to keep your metabolism going. Day 5 Workout Plan. Sixth day into the diet and yes, you still have to continue to exercise to keep your metabolism active and mobilize the fat. Here’s what you must do. Meals What To Eat Early Morning (6:00 – 7:30 a.m) 2 cups room temperature water Breakfast (8:30- 9:00 a.m) ½ grapefruit+1 slice of protein bread + green tea or coffee (without sugar, milk or honey) Lunch (12:00 – 12:30 p.m) Fruit salad (any combination of fruits) + tea/coffee/ diet soda/ water Dinner (7:00 p.m) Roast chicken/turkey + tomato and lettuce salad + grapefruit or any fruit of the season + tea/coffee/ diet soda/ water. Day 4 Workout Plan. By the end of day 2, you will begin to get a hang of the diet plan. Thus, you will feel more at ease than on day 1. Moreover, the exercise routine, will keep you active and make you feel good about sticking to the plan and you will look forward to day 3. Now, the most important list – the foods that you must avoid while you are on Scarsdale diet. Check them out. The Scarsdale Diet was created by Dr. Herman Turnower, a cardiologist. This specially designed 1000- calorie, high-protein diet (43% protein, 22.5% fat, and 34.5% carbohydrates) helped Dr. Herman’s patients lose about 20 pounds in just 2 weeks. In 1978, this diet was published in a book called The Complete Scarsdale Medical Diet . From Day 8 – Day 14 (2nd week of Scarsdale diet), you must follow the same diet plan that you did in the first week. You can follow the same workout plan or increase the reps and sets of few exercises depending on your “problem areas”. Head tilt – 1 set of 10 reps Neck rotations – 1 set of 10 reps Shoulder rotations – 1 set of 10 reps Arm circles – 1 set of 10 reps Wrist rotations – 1 set of 10 reps Waist rotations – 1 set of 10 reps Ankle rotation – 1 set of 10 reps Crunches – 2 sets of 10 reps Push ups – 2 sets of 10 reps Leg circles – 1 set of 10 reps Horizontal kicks – 1 set of 10 reps Forward elbow plank – 20 second hold Side plank – 20 second hold Russian twist – 2 sets of 20 reps Side lunges – 2 sets of 10 reps Stretch. Scarsdale Diet Side Effects. Veggies – Potato, sweet potatoes, beans and lentils, pumpkin. Fruits – Avocados and jackfruit. Fats & Oils – Animal fat, butter, ghee, mayonnaise, ranch, canola oil, and vegetable oil. Seeds & Nuts – Cashew nuts, macadamia nuts, almonds, pistachios, walnuts, flax seeds, pumpkin seeds, sunflower seeds, sesame seeds, and hazelnuts. Beverages – Artificially sweetened drinks, packaged fruit juices, and alcohol. Meats – Sausage, bacon, and pork. Day 6. Helps lose water weight. Kick starts fat mobilization. Helps build lean muscle. Improves muscle power. Helps flush out toxins.

 

 

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