Milly Gaines
The 17-Day Diet is a weight loss program created by Dr. Mike Moreno, a San Diego family medicine doctor. The diet is based on the idea of changing one's calorie count and food combinations every 17 days for four cycles, with the ultimate goal of boosting metabolism and burning body fat. The diet is said to be effective in producing rapid results and building healthy eating habits. It involves reducing carbohydrate intake, eliminating refined carbohydrates, sugars, processed foods, salty foods, and fried foods, and increasing intake of lean protein, low-carb vegetables, and healthy fats. The diet also includes a 17-minute weightlifting and cardio workout to be performed 6 days a week. While the 17-Day Diet has been popular and helped many people lose weight, it is always recommended to consult with a healthcare provider or registered dietitian before starting any new diet plan, especially for those with underlying health conditions.
| Characteristics | Values |
|---|---|
| Creator | Michael Moreno, MD (also known as Dr. Mike Moreno) |
| Number of cycles | 4 |
| Cycle duration | 17 days each (except the last one which is meant to be followed for life) |
| Cycle names | Accelerate, Activate, Achieve, Arrive |
| Cycle focus | Weight loss, metabolism, fitness, and healthy eating habits |
| Food focus | Lean protein, low-carb vegetables, healthy fats, probiotics, antioxidant-rich produce |
| Food restrictions | Sugar, grains, fruit (after 2 pm), dairy, processed foods, salty foods, fried foods, alcohol |
| Exercise | Required: 17 minutes of weightlifting and cardio 6 days a week |
| Cost | None beyond groceries; optional "Accelerate 17" program available for purchase |
| Results | Quick weight loss of 10-15 pounds in the first cycle |
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What You'll Learn
The four 17-day cycles
The 17-Day Diet is a weight-loss plan designed by Dr. Mike Moreno, a San Diego family medicine doctor. The diet is based on the idea of changing one's calorie count and food combinations every 17 days, which supposedly keeps the metabolism guessing and thus in a constant state of fat-burning. The diet is divided into four 17-day cycles: Accelerate, Activate, Achieve, and Arrive.
The first cycle, Accelerate, is designed to promote rapid weight loss by improving digestive health and boosting fat-burning. This cycle eliminates sugar, sweets, and refined carbohydrates while increasing protein intake and encouraging the consumption of low-carb vegetables, healthy fats such as olive oil and flaxseed oil, and probiotic foods.
The second cycle, Activate, focuses on resetting the metabolism by alternating between lower and higher-calorie days. On lower-calorie days, dieters continue eating as they did during the Accelerate cycle. On higher-calorie days, they can add servings of starchy carbs such as legumes, grains, tubers, and root vegetables.
The third cycle, Achieve, aims to establish healthy eating habits and continue weight loss. Alternate-day fasting is no longer required, and dieters are allowed to eat a wider variety of carb sources, including breads, pastas, high-fiber cereals, and fresh fruits and vegetables. Alcohol is also permitted, although it is advised to pass on it for greater weight loss. The amount of recommended exercise also increases during this cycle.
The fourth and final cycle, Arrive, is meant to be followed for life and combines the principles of the first three cycles to maintain healthy habits.
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Weight loss and health benefits
The 17 Day Diet is a weight-loss plan designed to help people lose weight quickly and improve their overall health. It involves a cycle of four distinct phases, each lasting 17 days, which are repeated until the desired weight loss goal is achieved. This diet emphasizes portion control, healthy eating, and regular exercise.
The 17 Day Diet promises rapid weight loss, especially during the first cycle, which can be motivating for those seeking quick results. The cyclical nature of the plan may also help dieters avoid the boredom that often comes with long-term restrictive diets. Each phase has specific guidelines and introduces new foods and challenges, keeping the dieter engaged and focused. The diet emphasizes lean proteins, healthy fats, complex carbohydrates, and a variety of fruits and vegetables, which are the foundations of a healthy, balanced diet. By following these guidelines, dieters will naturally reduce their intake of processed foods, added sugars, and unhealthy fats, which are often the key contributors to weight gain and poor health.
Each phase of the 17 Day Diet has distinct benefits. The first cycle, or 'Accelerate' phase, is designed to boost metabolism and rapidly reduce weight. It restricts carbohydrates and focuses on lean proteins and low-sugar fruits and vegetables, which can help reduce water retention and encourage the body to burn fat for energy. The second cycle, 'Activate', reintroduces some healthy carbohydrates, such as whole grains, and encourages dieters to incorporate intermittent fasting, which can further enhance weight loss and improve insulin sensitivity.
The third cycle, 'Achieve', focuses on portion control and maintaining the weight loss achieved so far. Here, dieters learn about appropriate serving sizes and continue to practice intermittent fasting, which can lead to a healthier relationship with food and sustained weight management. Finally, the fourth cycle, 'Arrive', is about long-term maintenance and finding a balanced approach to eating that can be sustained for life. This final phase encourages a continued focus on healthy foods, mindful eating, and regular exercise, which are key to maintaining weight loss results and improving overall health.
The 17 Day Diet also offers health benefits beyond weight loss. By emphasizing healthy, whole foods, the diet can help lower cholesterol and improve heart health, reduce the risk of diabetes by stabilizing blood sugar levels, and improve energy levels and overall well-being. The diet's cyclical nature and varied phases may also help dieters develop a more positive mindset around food and a healthier relationship with eating, which can be beneficial for long-term success.
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Diet rules and restrictions
The 17-Day Diet is a diet plan created by Dr. Mike Moreno, a San Diego family medicine doctor. The diet is based on the idea of changing one's calorie count and food combinations every 17 days to keep the metabolism guessing and prevent it from slowing down. The diet is divided into four 17-day cycles: Accelerate, Activate, Achieve, and Arrive. Each cycle introduces new strategies and food options, with the diet becoming less restrictive as it progresses.
Cycle 1: Accelerate
The first cycle, "Accelerate," aims to promote rapid weight loss by improving digestive health and boosting fat-burning. This cycle reduces carbohydrate intake and eliminates sugar, sweets, and refined carbohydrates. Lean protein and low-carb vegetables are emphasized, and healthy fats such as olive oil and flaxseed oil are allowed. Probiotic foods such as yogurt, kefir, and tempeh are also encouraged. Alcohol is off the table during this cycle.
Cycle 2: Activate
The second cycle, "Activate," is based on the idea of alternate-day fasting, with lower-calorie days and higher-calorie days. On lower-calorie days, dieters follow the same eating plan as in the Accelerate cycle. On higher-calorie days, they can add two servings of naturally higher-starch carbs, such as legumes, grains, tubers, and root vegetables. This cycle is designed to reset the metabolism and prevent plateaus.
Cycle 3: Achieve
The third cycle, "Achieve," focuses on establishing healthy eating habits and steady, manageable weight loss. Alternate-day fasting is no longer required, and dieters can eat a wider variety of carb sources, including breads, pastas, high-fiber cereals, and fresh fruits and vegetables. Alcohol is allowed but discouraged for optimal weight loss. The amount of recommended aerobic exercise increases to 45-60 minutes per day.
Cycle 4: Arrive
The fourth and final cycle, "Arrive," is meant to be followed for life. By this cycle, many of the foods that were previously eliminated are reintroduced, and dieters can enjoy the occasional drink or cheat meal. However, it is still recommended to avoid eating carbs after 2 p.m.
It is important to note that the 17-Day Diet may not be suitable for everyone, especially those with certain medical conditions. It is always advisable to consult with a healthcare provider or registered dietitian before starting any new diet plan.
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Exercise requirements
Exercise is an integral part of the 17-Day Diet. The diet's exercise requirements are designed to complement the diet's nutritional guidelines and help individuals achieve their weight loss goals.
The 17-Day Diet recommends starting slowly with just 17 minutes of moderate daily activity, such as walking. As the diet progresses, the exercise routine also intensifies. During the third cycle, "Achieve", individuals are encouraged to increase their aerobic exercise to 45-60 minutes per day. This increase in exercise duration coincides with a wider variety of carb sources being introduced in this cycle, such as breads, pastas, and high-fiber cereals.
The 17-Day Diet book includes a 17-minute weightlifting and cardio workout to be performed six days a week. This workout is designed to be accessible and efficient, allowing individuals to incorporate exercise into their daily routines without requiring excessive time or equipment.
While the 17-Day Diet emphasizes the importance of exercise, it does not advocate for grueling or intense exercise routines. Instead, it focuses on a blend of sensible exercise advice and powerful motivation to help individuals stay on track and achieve their desired results.
It's important to note that before starting any new diet or exercise program, it's recommended to consult with a healthcare professional or a registered dietitian, especially for individuals with underlying health conditions or specific dietary restrictions.
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Pros, cons, and alternatives
Pros
The 17-Day Diet, created by Dr. Mike Moreno, is a popular weight-loss plan that has helped millions shed pounds and build healthy habits. It is adaptable to dietary restrictions, such as celiac disease, dairy intolerance, or nut allergies. It also promotes the consumption of healthy, whole foods like vegetables, lean protein, probiotics, and good fats, while eliminating sugar, processed foods, and salty snacks. The diet is likely to result in weight loss, especially in the early stages, and provides a structured framework for diet and exercise. It also includes an optional 17-minute daily workout routine.
Cons
Some experts argue that evidence for the effectiveness of the 17-Day Diet is lacking, and there is scepticism around its ability to rev up metabolism. The diet involves constant changes in food combinations and calorie intake, which may be challenging for some to follow, especially when eating out or socialising. The reintroduction of previously eliminated foods in the later stages may also lead to weight regain. Additionally, the diet may not be suitable for those with kidney disease due to its high protein content.
Alternatives
There are numerous alternative diets that promote weight loss and overall health. Some examples include:
- The Mediterranean Diet: Emphasises fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil.
- The DASH Diet: Designed to lower blood pressure and improve heart health by reducing sodium intake and emphasising fruits, vegetables, and low-fat dairy.
- The Flexitarian Diet: A mostly plant-based diet with the occasional inclusion of meat and animal products.
- The MIND Diet: A combination of the Mediterranean and DASH diets, aimed at improving brain health.
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Frequently asked questions
The 17-day diet is a weight loss program that consists of four 17-day cycles: Accelerate, Activate, Achieve, and Arrive. The diet was created by Dr. Mike Moreno, a family medicine doctor from San Diego, and is based on the idea of changing your calorie count and food combinations every 17 days to keep your metabolism guessing and prevent plateauing.
The diet is anchored in whole foods and bans sugar, processed foods, salty foods, and fried foods. It emphasizes lean protein, low-carb vegetables, antioxidant-rich produce, probiotics, and healthy fats like olive and flaxseed oils. The diet also recommends low-salt and low-fat foods.
The 17-day diet promises quick weight loss of up to 10-15 pounds in the first 17 days, with a focus on rapid results. However, the actual amount of weight lost will depend on your starting weight and metabolism.
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