Jeffrey Salazar
The 17 Day Diet is a weight loss program created by Dr. Mike Moreno, a family medicine doctor from San Diego. The program is divided into four 17-day cycles: Accelerate, Activate, Achieve, and Arrive. Each cycle involves changing food combinations and calorie intake, with a focus on lean protein, antioxidant-rich produce, probiotics, and good fats while banning sugar, processed foods, salty foods, and fried foods. The diet also includes a 17-minute weightlifting and cardio workout to be done 6 days a week. While the 17 Day Diet has helped many people lose weight, some of its claims are not supported by scientific studies, and it may not be suitable for those with kidney disease due to its high protein content.
| Characteristics | Values |
|---|---|
| Creator | Dr. Mike Moreno, MD |
| Goal | Weight loss and building healthy habits |
| Timeframe | 4 cycles of 17 days each |
| Diet | Lean protein, antioxidant-rich produce, probiotics, and good fats |
| Diet restrictions | Sugar, processed foods, salty foods, fried foods, starchy vegetables, and high-sugar fruits |
| Allowed drinks | Alcohol is banned initially but allowed occasionally in the later stages |
| Fruit intake | Fruits should be consumed before 2 p.m. |
| Exercise | 17 minutes of weightlifting and cardio workout, 6 days a week |
| Vegetarian and vegan options | Tofu, rice protein powder, and soy milk |
| Cost | None beyond groceries; the "Accelerate 17" program is available for purchase |
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What You'll Learn
The four cycles
The 17 Day Diet is a weight-loss program created by Dr. Mike Moreno, a San Diego family medicine doctor. The program consists of four 17-day cycles, each with a specific purpose and food options. The key to this diet is changing your food combinations and calorie intake every 17 days to keep your metabolism guessing and in a fat-burning state. Here is an overview of the four cycles:
Cycle 1: Accelerate
The first cycle, Accelerate, focuses on increasing protein intake, improving digestive health, reducing sugar, sweets, and refined carbs, and clearing your body of toxins that affect your metabolism. During this cycle, you can eat unlimited protein and vegetable options from the specified Accelerate foods list, but most carb-rich foods are banned. Fruits are allowed but should not be eaten after 2 pm as it is claimed to be harder to burn carbs later in the day when you are less active. You should also avoid alcohol and sugar to improve digestion and consume enough water.
Cycle 2: Activate
The second cycle, Activate, involves alternating between lower- and higher-calorie days. On lower-calorie days, you follow the Accelerate cycle plan, and on higher-calorie days, you can add two servings of naturally higher-starch carbs such as legumes, grains, tubers, and root vegetables. This cycle is based on the idea of alternate-day fasting but with modifications, as the lower-calorie days are higher in calories than traditional alternate-day fasting diets.
Cycle 3: Achieve
Limited information is available on the third cycle, Achieve. However, it likely involves introducing new strategies and food options to continue progressing toward your weight loss goals. The diet becomes progressively less restrictive with each cycle, reintroducing staple foods such as legumes, grains, and pastas.
Cycle 4: Arrive
The final cycle, Arrive, is all about maintaining a healthy lifestyle and the weight loss achieved in the previous cycles. There is no specific food list for this cycle, but it involves a systematic approach to maintenance. During the week, you continue to eat meals from any of the previous three cycles, with five days of controlled eating followed by two days of increased calories. This cycle allows for occasional indulgences, such as alcoholic drinks on weekends or swapping meals for broth-based soups.
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Food and calorie intake
The 17 Day Diet is a weight-loss program created by Dr. Mike Moreno, a family medicine doctor from San Diego. The program is based on the idea of changing your calorie count and food combinations every 17 days for four cycles. The four cycles are Accelerate, Activate, Achieve, and Arrive. The first three cycles last 17 days each, while the Arrive cycle is meant to be followed for life.
The key to this diet is constantly changing foods and calorie intake, which is claimed to boost your metabolism. The diet does not specify how many calories to eat during each cycle. However, it progressively increases your calorie intake by introducing more calorie-rich options with each cycle.
Cycle 1, also known as the "'detox cycle', is where most people experience rapid weight loss. During this cycle, you eliminate added sugars, refined carbs, starchy vegetables, grains, and high-sugar fruits. You can eat unlimited amounts of lean protein, such as chicken, turkey, and some fish, and cleansing vegetables like broccoli, leafy greens, and carrots. You can also have two low-sugar fruits per day before 2 pm, two probiotics, and limited healthy fats like olive and flaxseed oils. It is recommended to drink hot lemon water in the morning, green tea at mealtimes, and plenty of water throughout the day. Exercise is kept to a minimum, with at least 17 minutes of low-impact exercise per day recommended.
In Cycle 2, or the Activate cycle, you alternate between lower- and higher-calorie days. On lower-calorie days, you continue eating as you did in Cycle 1. On higher-calorie days, you can add two servings of naturally higher-starch carbs, such as legumes, grains, tubers, and root vegetables. This cycle is based on the idea of alternate-day fasting but with higher-calorie lower-calorie days than traditional alternate-day fasting diets.
The specific food and calorie intake recommendations for Cycles 3 and 4 are not readily available. However, it can be assumed that they continue to introduce more calorie-rich options and new food choices, as the diet progressively increases calorie intake and introduces new strategies with each cycle.
It is important to note that while the 17 Day Diet may help with weight loss, many of the claims associated with the diet are not supported by scientific studies. Additionally, the diet may not be suitable for everyone, and it is always advisable to consult with a healthcare professional before starting any new diet or exercise program.
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Exercise
As you progress through the cycles, the exercise routine also intensifies. The book includes a 17-minute weightlifting and cardio workout to be done 6 days a week. This can be a great way to boost your metabolism and burn fat. The 17-Day Diet also recommends low-impact exercises that you can do twice a day if you're following the original 17-Day Diet book.
In the second cycle, known as the "Activate cycle", you alternate between lower- and higher-calorie days. On higher-calorie days, you can add two servings of naturally higher-starch carbs, such as legumes, grains, tubers, and root vegetables. This cycle is based on the idea of alternate-day fasting, but with a modified approach as the lower-calorie days are higher in calories than traditional alternate-day fasting diets.
The third cycle is the "Achieve cycle", which lasts for another 17 days. During this cycle, you continue to alternate between the Accelerate and Activate cycles, but you also introduce new strategies and food options. By progressively increasing your calorie intake and introducing more calorie-rich options, you can effectively boost your metabolism and promote weight loss.
Finally, the fourth cycle, or the "Arrive cycle", is meant to be followed for life. This cycle focuses on maintaining the healthy habits and weight loss achieved in the previous cycles. It is important to note that while the 17-Day Diet provides a framework, it does not specify the exact number of calories to consume during each cycle.
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Health benefits
The 17-Day Diet is a weight-loss program created by Dr. Mike Moreno, a family medicine doctor based in San Diego. The program consists of four 17-day cycles, with the first three cycles focusing on specific dietary changes and the fourth cycle, or "Arrive" phase, meant to be followed for life. The key principle of the 17-Day Diet is changing food combinations and calorie intake every 17 days to keep the metabolism guessing and in a fat-burning state.
The 17-Day Diet is designed to help individuals lose weight rapidly and build healthy eating habits. The diet is anchored in whole foods, regular exercise, and other good habits that can contribute to achieving lasting weight loss and weight maintenance. Here are some specific health benefits of the 17-Day Diet:
Weight Loss: The diet is specifically designed to promote weight loss by restricting calories and certain food groups. The first cycle, also known as the "detox cycle," involves removing added sugars, refined carbs, and starchy vegetables, which can lead to rapid weight loss. Many people report significant weight loss during this initial phase.
Improved Metabolism: By constantly changing food combinations and calorie intake every 17 days, the diet claims to boost metabolism and speed up weight loss. Dr. Moreno believes that this approach keeps the metabolism in a state of "confusion," preventing boredom and avoiding plateaus.
Lower Risk of Heart Disease and Diabetes: Weight loss and exercise are proven to help prevent and manage heart disease and diabetes. The 17-Day Diet emphasizes regular exercise, even starting with just 17 minutes a day of moderate activity like walking. This, combined with the weight loss the diet promotes, can positively impact heart health and blood sugar control.
Improved Cholesterol: The diet's focus on healthy fats, such as olive and flaxseed oils, and its recommendation to avoid sugary and processed foods, can help raise good HDL cholesterol and lower bad LDL cholesterol. This cholesterol improvement can further reduce the risk of heart disease and improve overall cardiovascular health.
Digestive Health: The diet emphasizes improving digestive health by including probiotic-rich foods such as yogurt and fermented foods. Additionally, the high intake of cleansing vegetables and lean proteins can further enhance digestive function.
Increased Energy and Mental Alertness: Adherents of the 17-Day Diet have reported increased energy levels and mental alertness. This may be due to the diet's emphasis on healthy breakfasts, which provide the body with the nutrients it needs to function optimally throughout the day.
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Results
The 17-day diet is a weight loss program created by Dr. Mike Moreno, a family medicine doctor based in San Diego. The diet is divided into four 17-day cycles: Accelerate, Activate, Achieve, and Arrive. The first three cycles last for 17 days each, while the final cycle, Arrive, is intended to be followed for life. The key to this diet is changing your food combinations and calorie intake every 17 days to keep your metabolism guessing and in a fat-burning state.
During the first cycle, Accelerate, dieters are instructed to increase their protein intake, improve digestive health, reduce sugar, sweets, and refined carbs, and clear their bodies of toxins that may be affecting their metabolism. Most carb-rich foods are banned during this cycle, and fruits are not allowed after 2 pm, as it is claimed to be harder to burn carbs later in the day when activity levels are lower. The book also recommends drinking hot lemon water first thing in the morning, green tea at mealtimes, and water throughout the day to stay hydrated. Many people report rapid weight loss during this cycle, with some claiming to have lost anywhere from 7 to 11 pounds (and sometimes more).
The second cycle, Activate, involves alternating between lower- and higher-calorie days. On lower-calorie days, dieters continue eating as they did during the Accelerate cycle, while 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 based on the concept of alternate-day fasting but with modifications, as the lower-calorie days are higher in calories than traditional alternate-day fasting diets.
The third and fourth cycles continue to introduce new strategies and food options, progressively increasing calorie intake with each cycle. The diet also includes a 17-minute weightlifting and cardio workout to be performed 6 days a week. While the core diet includes animal products, there are substitutions available for vegetarians and vegans, such as tofu, rice protein powder, and soy milk.
The 17-day diet has received mixed reviews. Some people have reported significant weight loss, increased energy, and improved health after following the diet. For example, one person reported losing 30 pounds, improving their sleep, and eliminating issues like heartburn and headaches. However, critics argue that many of the diet's claims are not supported by quality scientific studies. While the diet may help with weight loss due to calorie restriction and healthy eating, there is a lack of evidence for some of the more specific claims made about boosting metabolism and weight loss plateaus.
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Frequently asked questions
The 17-day diet is a weight loss program created by Dr. Mike Moreno. The key to this diet is changing your food combinations and calorie intake every 17 days for four cycles. The four cycles are Accelerate, Activate, Achieve, and Arrive.
The first cycle, Accelerate, focuses on increasing protein intake, improving digestive health, and reducing sugar. The second cycle, Activate, alternates between lower and higher-calorie days. The third cycle, Achieve, and the fourth cycle, Arrive, introduce new strategies and food options.
The 17-day diet is anchored in whole foods, regular exercise, and other good habits that can help achieve lasting weight loss and weight maintenance. It also helps to lower the risk of heart disease and diabetes.
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