Milly Gaines
The 17-Day Diet is a weight-loss plan created by Dr. Mike Moreno, a family medicine doctor in San Diego. The diet is divided into four 17-day cycles, with the first cycle being the most restrictive. During the first cycle, dieters eliminate sugar and carbs, which is said to result in rapid weight loss. The subsequent cycles gradually reintroduce certain foods, with the final cycle being followed for life. The diet is said to be easy to follow and provides clear information on how food works. It also offers vegetarian, vegan, and gluten-free options and caters to various cuisines. In addition to diet, the plan also includes a 17-minute daily workout routine.
| Characteristics | Values |
|---|---|
| Diet type | Low-salt, low-fat, lean protein, antioxidant-rich produce, probiotics, and good fats |
| Foods to avoid | Sugar, processed foods, salty foods, and fried foods |
| Foods to minimise | Starchy vegetables and high-sugar fruits |
| Banned substances | Alcohol |
| Cycle duration | 17 days each |
| Number of cycles | 4 |
| Calorie counting | Not required |
| Exercise | Required |
| Exercise type | Weightlifting and cardio |
| Exercise duration | 17 minutes |
| Number of exercise days | 6 days a week |
| Vegetarian and vegan-friendly | Yes |
| Gluten-free-friendly | Yes |
| Cuisines | Mediterranean, Hispanic, Indian, Asian, and others |
| High in | Fibre |
| Transitional days | Optional |
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What You'll Learn
- The diet is divided into four 17-day cycles, with varying food groups
- The first cycle is a detox phase, eliminating sugar and carbs
- The second cycle alternates between low and high-calorie days
- The final cycle is meant to be followed for life, with a weekend splurge
- The diet is anchored in whole foods, exercise, and healthy habits
The diet is divided into four 17-day cycles, with varying food groups
The 17 Day Diet is divided into four 17-day cycles, each with a specific purpose and varying food groups. The diet was created by Dr. Mike Moreno, a family medicine doctor in San Diego, and has helped millions of people lose weight. The four cycles are designed to keep your metabolism guessing, which is claimed to be a fat-burning state.
Cycle 1, also known as the "detox cycle", is the most restrictive phase. During this cycle, you eliminate added sugars, refined carbs, starchy vegetables, grains, and high-sugar fruits. You can eat unlimited amounts of lean proteins (such as chicken, turkey, and some fish) and cleansing vegetables (such as broccoli, leafy greens, and carrots). You're also allowed to eat 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 is less restrictive than Cycle 1. On "Cycle 2" days, you can eat everything allowed during Cycle 1, plus higher-fat protein, whole grains, starchy vegetables, and legumes. You alternate between low-calorie and higher-calorie days for 17 days.
Cycle 3 is when you can start adding back in some more diverse foods. You can continue eating all the foods from the previous cycles and add back in some whole grains (breads, tortillas, pastas, and more).
Cycle 4 is about embracing a new lifestyle and way of eating. You design your menus based on the previous three cycles during the week, and on the weekends, you can splurge 1-3 times. This final cycle is meant to be followed for life.
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The first cycle is a detox phase, eliminating sugar and carbs
The 17-Day Diet is divided into four cycles, with the first cycle being the most restrictive. The first cycle is a detox phase, eliminating sugar and carbs, and focusing on rapid weight loss. It is also known as the Accelerate Cycle.
During this cycle, you are encouraged to eat unlimited amounts of lean proteins and cleansing vegetables. Approved foods include chicken, fish, eggs, and probiotic foods such as yoghurt, kefir, and cottage cheese. You are also allowed to have two low-sugar fruits per day, such as berries, apples, and plums, but these must be eaten before 2 pm. In addition, you are encouraged to drink an 8-ounce cup of hot lemon water every morning, as well as green tea with every meal, and at least eight 8-ounce glasses of water per day.
Exercise is also a key component of the 17-Day Diet, with a minimum of 17 minutes of exercise recommended during the first cycle. This can include walking, biking, swimming, yoga, or strength training. As you progress through the cycles, it is recommended to increase the intensity and duration of your workouts.
After completing the first cycle, you have the option to either have a Transitional Day Fast (smoothie day) for one day and then move on to Cycle 2, or skip the smoothie day and go straight to Cycle 2.
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The second cycle alternates between low and high-calorie days
The 17-Day Diet is divided into four cycles, each lasting 17 days, and is designed to help you lose weight and build healthy habits. The second cycle, also known as the "Activate cycle", alternates between low- and high-calorie days. This cycle is based on the concept of alternate-day fasting, which has been found to be effective for fat loss. On low-calorie days, you follow the same diet as the first cycle, also known as the "Accelerate cycle", which includes lean proteins, non-starchy vegetables, and probiotic foods. On high-calorie days, you can add two servings of naturally higher-starch carbs, such as legumes, grains, tubers, and root vegetables. This cycle lasts for 17 days, and you alternate between the Accelerate and Activate plans each day.
The Activate cycle introduces a variety of new food options, making it easier to stick to the diet plan. It is important to note that the lower-calorie days in this cycle are higher in calories compared to traditional alternate-day fasting diets. This modified approach ensures that you are consuming sufficient calories while still achieving the benefits of intermittent fasting.
During the second cycle, you can expect to continue losing weight, although the rate of weight loss may vary from the first cycle. The diet becomes progressively less restrictive, gradually reintroducing foods that were previously eliminated. This gradual reintroduction is designed to help you sustain your weight loss and develop a healthier relationship with food.
The 17-Day Diet provides a framework for healthy eating and regular exercise, which are proven methods for achieving and maintaining a healthy weight. The diet emphasizes the importance of lean protein, antioxidant-rich produce, probiotics, and healthy fats, while eliminating sugar, processed foods, salty foods, and fried foods. It is recommended to consult with a healthcare professional before starting any new diet or exercise program to ensure it is safe and suitable for your individual needs.
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The final cycle is meant to be followed for life, with a weekend splurge
The 17 Day Diet is a weight-loss plan designed by Dr. Mike Moreno, a family medicine doctor based in San Diego. The diet is divided into four cycles, each lasting 17 days, with the final cycle, the 'Arrive' cycle, meant to be followed for life.
The first cycle, or the 'detox' cycle, involves removing added sugars, refined carbs, starchy vegetables, grains, and high-sugar fruits from your diet. During this cycle, you can eat unlimited amounts of lean proteins and cleansing vegetables, along with two low-sugar fruits and two probiotics per day before 2 pm. The second cycle, or the 'Activate' cycle, alternates between lower- and higher-calorie days. On lower-calorie days, you eat as you would during the first cycle, while on higher-calorie days, you can add two servings of naturally higher-starch carbs such as legumes, grains, tubers, and root vegetables. The third cycle, or the 'Achieve' cycle, involves continuing to eat all the foods from the previous cycles and adding back some whole grains.
The fourth and final cycle is meant to be followed for the rest of your life and involves choosing any meal plan from the three previous stages and following them from Monday breakfast to Friday lunch. From Friday dinner to Sunday dinner, you can enjoy your favorite foods in moderation, with the recommendation to not eat more than one to three of your favorite meals over the weekend. During this cycle, you can also drink one to two alcoholic beverages daily over the weekend. It is also suggested to get in at least an hour of intense exercise on Saturday and Sunday to compensate for the increased calorie intake.
The 17 Day Diet provides a framework of diet and exercise that can help with weight loss and is based on the idea of changing your calorie count and food combinations every 17 days to keep your metabolism guessing and in a fat-burning state. While the diet can be challenging to follow, especially when eating out or socializing, it offers flexibility in terms of tailoring recipes to your preferences and includes options for vegetarians, vegans, and those with food allergies or intolerances.
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The diet is anchored in whole foods, exercise, and healthy habits
The 17-day diet is a weight-loss program that promises quick results by switching up your food combinations and calorie intake through different cycles. The key to this diet is changing your calorie count and food combinations every 17 days for four cycles. This keeps your metabolism in a fat-burning state as it is constantly guessing how much food it will have to process. The diet is based on lean protein, antioxidant-rich produce, probiotics, and good fats. It bans sugar, processed foods, salty foods, and fried foods.
The diet is anchored in whole foods, regular exercise, and other good habits that can help achieve lasting weight loss and weight maintenance. Weight loss and exercise are proven ways to help prevent and treat heart disease and diabetes. They also help keep blood pressure under control and help raise good HDL cholesterol and lower bad LDL cholesterol. The diet recommends low-salt and low-fat foods, and the exercise portion of the program starts slowly with just 17 minutes a day of a moderate activity like walking. It quickly increases to 40 to 60 minutes of aerobic activity on most days.
The diet encourages specific foods during each cycle phase. Foods to eat during each cycle include non-starchy vegetables, lower-sugar fruits, and probiotic foods. The diet also incorporates some light fasting, which is beneficial for metabolic health. It also emphasizes reducing refined sugars, reducing the risk of many chronic diseases. The exercise component of the diet is required, and the book includes a 17-minute weightlifting and cardio workout to be done 6 days a week.
The 17-day diet is a popular weight-loss program developed by Dr. Mike Moreno in 2010. It promises followers that they can lose 10-12 pounds in 17 days. The diet is divided into four cycles, with the first three cycles lasting 17 days, while the 'Arrive' cycle is intended to last forever. The diet introduces new nutritional strategies and food options throughout each cycle.
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