The 17-Day Diet: A Quick Guide To Weight Loss

The 17-Day Diet is a weight-loss plan created by Dr. Mike Moreno, a San Diego family medicine doctor. The diet is based on the idea of changing your calorie count and food combinations every 17 days for four cycles to keep your metabolism guessing and in a fat-burning state. The diet focuses on lean protein, antioxidant-rich produce, probiotics, and good fats while banning sugar, processed foods, salty foods, and fried foods. It also emphasizes exercise, with a 17-minute weightlifting and cardio workout recommended six days a week. The diet is broken down into four cycles, with each cycle having a specific purpose and food plan. The first cycle is a detox phase where added sugars, refined carbs, starchy vegetables, grains, and high-sugar fruits are eliminated. The second cycle aims to confuse the metabolism by alternating between high and low-calorie days. The third cycle focuses on portion control, increased exercise, and maintaining healthy eating habits. The fourth cycle is the maintenance phase, where you can enjoy your favourite foods on the weekend while eating healthily during the week.

What to eat and what to avoid

The 17-day diet plan is broken down into four cycles of 17 days each. The diet relies on lean protein, antioxidant-rich produce, probiotics, and good fats. It bans sugar, processed foods, salty foods, and fried foods.

Cycle 1 ("Accelerate")

During the first cycle, you will remove added sugars, refined carbs, starchy vegetables, grains, and high-sugar fruits from your diet. You can eat unlimited amounts of lean proteins (chicken, turkey, and some fish) and cleansing vegetables (broccoli, leafy greens, and carrots). You can also have two low-sugar fruits per day before 2 pm, two probiotics (such as no-sugar-added yoghurt or certain fermented foods), and limited healthy fats (such as olive and flaxseed oil).

Cycle 2 ("Activate")

The second cycle is designed to confuse your metabolism by alternating between the restricted food choices of Cycle 1 and less restrictive food choices. On Cycle 2 days, you can add other types of proteins and starchy foods every other day. For example, on day 1, you can add in other types of lean proteins (such as beef, pork, and certain shellfish), and enjoy two natural starches before 2 pm (such as oatmeal, brown rice, and sweet potatoes). On day 2, you revert to a Cycle 1 menu.

Cycle 3 ("Achieve")

The third cycle is about making better choices, keeping food portions in check, increasing exercise, and maintaining healthy eating habits. You can add more bread, pasta, and higher-sugar fruits by 2 pm. You can also have up to one alcoholic drink per day.

Cycle 4 ("Arrive")

The fourth cycle is the maintenance phase, where you have reached your weight loss goal. During the week, you eat only the foods allowed in the first three cycles, and then you can splurge on one to three meals with alcohol between Friday dinner and Sunday dinner.

What to Avoid

The diet bans sugar, grains, fruit, and most dairy foods. It also eliminates all refined carbohydrates and sugars.

The four cycles

The 17-Day Diet is broken down into four cycles of 17 days each. Each cycle has a specific purpose and is designed to keep the body guessing to stimulate weight loss.

Cycle 1 ("Accelerate")

Cycle 1 is also known as the "detox cycle". It involves removing added sugars, refined carbs, starchy vegetables, grains, and high-sugar fruits from your diet. You'll eat unlimited amounts of lean proteins (chicken, turkey, and some fish) and cleansing vegetables (broccoli, leafy greens, and carrots). You can also have two low-sugar fruits per day (before 2 pm), two probiotics (such as no-sugar-added yoghurt or certain fermented foods), and limited healthy fats (olive and flaxseed oil).

Cycle 2 ("Activate")

Cycle 2 is also known as the "body confusion cycle". It involves alternating between the more restrictive Cycle 1 foods and less restrictive Cycle 2 foods every other day. On Cycle 2 days, you can have everything allowed in Cycle 1, plus some higher-fat meats and fish (beef, pork, and certain shellfish), whole grains, starchy vegetables, and legumes.

Cycle 3 ("Achieve")

Cycle 3 is about increasing your food choices, including bread, pasta, and higher-sugar fruits (before 2 pm). You'll also increase your exercise during this cycle, aiming for 45 to 60 minutes most days of the week. Alcohol is allowed in moderation (up to one drink per day).

Cycle 4 ("Arrive")

Cycle 4 is the "arrive cycle" or maintenance phase, designed to keep you at your goal weight. During the week, you'll eat only foods allowed in the first three cycles, and then you can splurge on one to three meals with alcohol between Friday dinner and Sunday dinner.

The importance of detoxing

The 17-Day Diet is a weight-loss plan created by Dr. Mike Moreno, a San Diego family medicine doctor. The diet is based on the idea of changing calorie counts and food combinations every 17 days for four cycles to keep the metabolism guessing and in a constant fat-burning state.

Cycle 1, also known as the "detox cycle", involves removing added sugars, refined carbs, starchy vegetables, grains, and high-sugar fruits from the diet. This cycle is designed to flush toxins from the body and lead to rapid weight loss.

Secondly, detoxing is essential for supporting the body's natural detoxification processes. Our bodies have built-in systems, such as the liver and kidneys, that work tirelessly to filter and eliminate toxins. However, in today's world, we are exposed to an unprecedented number of synthetic chemicals and pollutants that can overwhelm these systems. By intentionally detoxing, we can give our bodies a break and allow them to function more efficiently.

Additionally, detoxing can help improve energy levels and overall health. When our bodies are burdened with toxins, we may experience fatigue, brain fog, and a decreased ability to absorb nutrients. By removing these toxins, we can enhance our energy levels, mental clarity, and overall health.

Finally, detoxing is important for weight loss. During the detox process, the body releases excess water and toxins, which can lead to a reduction in weight. Additionally, detoxing can help reset the body and promote healthier eating habits, making it easier to maintain a calorie deficit and lose weight.

In conclusion, detoxing is a crucial aspect of the 17-Day Diet and overall health. By removing toxins from the body, we can improve our energy levels, support our body's natural detoxification systems, and set ourselves up for successful weight loss. While detoxing can be challenging, the benefits it brings to our health and well-being make it a worthwhile endeavour.

How to maximise weight loss

To maximise weight loss on the 17-day diet, it is important to understand the four cycles of the plan and how they work together to help you lose weight. Here are some tips to maximise your weight loss:

Cycle 1 ("Accelerate")

This cycle is designed to promote rapid weight loss by improving digestive health and boosting fat-burning. To maximise weight loss, eliminate added sugars, refined carbohydrates, starchy vegetables, grains, and high-sugar fruits. Focus on consuming unlimited amounts of lean protein (such as chicken, turkey, and some fish) and cleansing vegetables (such as broccoli, leafy greens, and carrots). You are also allowed two low-sugar fruits per day before 2 pm, two probiotics (such as no-sugar-added yoghurt or certain fermented foods), and limited healthy fats (such as olive and flaxseed oil). Stay hydrated with hot lemon water in the morning, green tea at mealtimes, and water throughout the day. Exercise is kept to a minimum in this cycle, with a recommendation of at least 17 minutes of low-impact exercise per day.

Cycle 2 ("Activate")

This cycle aims to reset your metabolism by alternating between high and low-calorie days to prevent plateaus. To maximise weight loss, continue following the guidelines of Cycle 1 on the low-calorie days. On the high-calorie days, you can add other lean proteins (such as beef, pork, and shellfish), and two natural starches before 2 pm (such as oatmeal, brown rice, and sweet potatoes). Stay consistent with your hydration and exercise routines.

Cycle 3 ("Achieve")

This cycle focuses on making better food choices, controlling portions, increasing exercise, and maintaining healthy habits. To maximise weight loss, continue following the guidelines of Cycle 2 and gradually introduce bread, pasta, and higher-sugar fruits before 2 pm. Increase your exercise duration to 45-60 minutes most days of the week. If possible, avoid alcohol during this cycle as it may hinder weight loss.

Cycle 4 ("Arrive")

This is the long-term maintenance phase, where you stick to the foods allowed in the first three cycles during the week and allow yourself some flexibility on the weekends. To maximise weight loss, continue following the guidelines of Cycle 3 and be mindful of your portion sizes, especially on the weekends.

The exercise requirements

The 17-Day Diet is a weight-loss plan that promises quick weight loss through a restrictive first phase that eliminates sugar, grains, fruit, and most dairy foods. The diet is broken down into four cycles of 17 days each, and exercise requirements vary across these cycles.

During the first cycle, also known as the "detox cycle", exercise is kept to a minimum. The recommended amount is at least 17 minutes of low-impact exercise per day, or twice per day if following the original 17-Day Diet book. Some sources suggest that this can be in the form of walking.

In the third cycle, the exercise requirements increase. This cycle is about increasing your food choices, including bread, pasta, and higher-sugar fruits, as well as ramping up your exercise. The recommendation is to increase your exercise to 45 to 60 minutes on most days of the week.

The fourth cycle is the "arrive cycle", which is the maintenance phase of the diet. There is no specific information about exercise requirements during this cycle, but it is recommended to continue exercising regularly to maintain weight loss and weight maintenance.

Overall, the 17-Day Diet emphasises the importance of regular exercise, in addition to dietary changes, for achieving weight loss and maintaining a healthy weight.

Frequently asked questions