There have been some misconceptions about the portion sizes of the Scarsdale diet in the diet. Some have been led to believe that there are no diet portion sizes and that you are free to eat as much as you want. Scarsdale diets are based on the principle that you eat until hunger is satisfied (or in other words, you are full) and then stop eating. You should not eat until you are full. This is where the confusion with portions and sizes of the Scarsdale diet begins.
Some people believe that the phrase “eat all you want” means there are no Scarsdale servings, however this is not correct.
To help people know how much they can eat, here is a list of portion sizes for the Scarsdale Diet; broken down into food groups; with a portion size comparison for you to follow. Hopefully this will guide those who want maximum weight loss while on this diet.
Scarsdale Serving Sizes for the Carb Food Group
The main component of the carbohydrate group of the diet is protein bread. One serving here is a thin slice. The goal is to eat a protein bread that has more than 4 grams of protein and less than 12 grams of carbohydrates.
There are really no other Scarsdale servings for the carbohydrate food group that you need to measure.
Scarsdale Diets Serving Sizes for the Meat Food Group
The meat food group gets a lot of attention in the portion sizes of this diet that it will measure. Since meat is a protein and the Scarsdale diet is high in protein, you will eat meat in many of your meals.
A good rule of thumb to use when measuring portions and sizes for the meat food group is to have a portion of meat the size of the palm of your hand. This will give you roughly the required Scarsdale servings and sizes for the meat food group.
Scarsdale Diet Servings for the Fruit and Vegetable Food Group
The group of plant foods is another one that is consumed a lot in this diet. Vegetables offer fiber, vitamins and minerals without consuming many calories. However, corn, potatoes, peas, and beans (not veggies anyway) are not allowed. Other vegetables like green beans, carrots, and mushrooms have a Scarsdale serving size of about the size of a cupped hand. Spinach, lettuce, cabbage, and other leafy greens are two cupped hands.
However, if you have a big appetite, the vegetable category is so low in calories that these portions and diet sizes are the ones you want to increase and fill. You become fuller, with much less calories.
Scarsdale serving sizes for fruit are always ½ grapefruit and a medium fist-size fruit for all others. If the fruit is cut, generally what will fit in your cupped hand will give you the size of Scarsdale’s Fruit Servings.
Scarsdale Diet Servings for the Fatty Food Group
Fats themselves (such as butter, margarine, and mayonnaise) are not allowed in the diet; So you don’t have to worry about Scarsdale diet sizes for this one!
Remember to always consult your healthcare provider before beginning any diet regimen. Hopefully this has helped clear up any confusion you may have had regarding portion sizes on the Scarsdale diet. If you follow this guideline; it should fall within the desired 850-1000 calories per day for optimal weight loss.