Milly Gaines
The 17 Day Kickstart Diet is a weight loss program created by Dr. Mike Moreno, a graduate of the University of California at Irvine and Hahnemann Medical School. The diet is divided into three distinct phases: the 3-Day Scrub Phase, the 4-Day Soak Up Phase, and the 10-Day Stabilize Phase. During the first phase, dieters eat more plant-based foods to help release toxins. In the second phase, new food additions are introduced while still focusing on feeling full and satisfied. The final phase includes animal-based proteins, starchy vegetables, and whole grains. The diet aims to boost metabolism and speed up weight loss by constantly changing food combinations and calorie intake. Dr. Moreno's program also includes meal planning, movement strategies, and wellness rituals to help individuals achieve optimal health.
| Characteristics | Values |
|---|---|
| Author | Dr. Mike Moreno |
| Book Release Date | December 2021 |
| Diet Duration | 17 days |
| Number of Phases | 3 |
| Phase 1 Name | 3-Day Scrub Phase |
| Phase 1 Description | Eat more plant-forward foods to help release toxins |
| Phase 2 Name | 4-Day Soak Up Phase |
| Phase 2 Description | Continue eating plant-forward foods and add new food items |
| Phase 3 Name | 10-Day Stabilize Phase |
| Phase 3 Description | Add animal-based proteins, starchy vegetables, and whole grains |
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What You'll Learn
The 3-Day Scrub Phase
The 17 Day Kickstart Diet is a 17-day program with three distinct phases, created by Dr. Mike Moreno, a family medicine practitioner in San Diego. The first three days of the program are called the 3-Day Scrub Phase, which focuses on eating more plant-based foods to help release toxins from the body.
During the 3-Day Scrub Phase, you will eat detoxifying foods that help with bloating and digestive issues. This phase includes a variety of leafy greens such as kale, collards, spinach, and mustard greens, as well as salad greens like romaine lettuce, arugula, and baby greens. You will also consume sprouts and microgreens, such as sunflower sprouts and broccoli microgreens, and cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts.
In addition to these vegetables, Dr. Moreno recommends including lower glycemic index foods such as sweet potatoes, yams, and pumpkin. Low-sugar fruits such as berries, apples, and grapes are also approved for this phase. Healthy plant-powered fats such as avocado, certain seed butters, and seeds such as hemp, chia, and flax are encouraged.
To enhance the detoxification process during the 3-Day Scrub Phase, Dr. Moreno suggests avoiding inflammatory oils like canola and soybean. He also provides specific guidelines for the "Daily Scrub Rhythm," which include the following:
- Rule of 2s: Limit yourself to only two servings of low-sugar fruit and starchy carbohydrates (e.g., sweet potatoes) before 2 pm.
- Water Intake: Drink a total of 64-100 ounces of water throughout the day, between meals.
- Dinner Timing: Have your dinner approximately three to four hours after lunch.
- Pre-Bedtime Fasting: Refrain from eating anything within two hours of bedtime to allow your body to "scrub" instead of digest.
- Non-Starchy Vegetables: Eat as many non-starchy vegetables as you like, such as greens, zucchini, broccoli, and cauliflower.
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The 4-Day Soak Up Phase
The 17 Day Kickstart Diet is a doctor-approved plan for dropping pounds, toxins, and bad habits. The diet is split into three distinct phases, with the second phase being the 4-Day Soak Up Phase. This phase is all about feeling full and satisfied.
During these four days, you continue eating the same plant-forward foods from the previous 3-Day Scrub Phase, but with some new additions. These include free-range, organic eggs and chicken. The diet also recommends including bananas, kimchi, pickled ginger, pickles (with no added sugar), dark chocolate (70% cacao or higher), and cacao (powder or nibs).
The diet's author, Dr. Mike Moreno, a family medicine practitioner and graduate of the University of California at Irvine and Hahnemann Medical School, emphasizes the importance of creating realistic and achievable programs that people can follow in their daily lives.
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The 10-Day Stabilize Phase
The 17 Day Kickstart Diet is a 17-day weight loss program developed by Dr. Mike Moreno, a family medicine practitioner and physician lead for patient education and health promotion. The program promotes a plant-forward lifestyle and other accessible strategies for making healthy decisions. It is divided into three distinct phases: the 3-Day Scrub Phase, the 4-Day Soak Up Phase, and the 10-Day Stabilize Phase.
During this phase, it is recommended to follow the Rule of 2's, which includes limiting yourself to only two servings of low-sugar fruit and starchy carbohydrates (like sweet potatoes) before 2 pm. Additionally, it is advised to consume 64-100 oz of water throughout the day and to have dinner approximately three to four hours after lunch. To allow your body to "scrub" rather than digest, it is suggested to refrain from eating within two hours of bedtime.
Grass-fed butter, ghee, and some cheeses are introduced during the 10-Day Stabilize Phase. Dr. Moreno emphasizes that there are no "off-limits" foods during this phase, but rather a focus on eating less of certain foods. Some of the foods he recommends reducing include kombucha, salted nuts and seeds, and shellfish served with butter.
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The Accelerate Cycle
The cycle focuses on increasing protein intake, improving digestive health, reducing sugar, sweets, and refined carbs, and clearing the body of toxins that may be affecting metabolism. During this cycle, individuals are allowed to eat unlimited protein and vegetables from a specified list of Accelerate foods. Carb-rich foods are banned during this cycle, with the exception of fruits, which should not be eaten after 2 pm, as it is claimed that it is harder to burn carbs later in the day when individuals are less active.
The cycle also recommends purchasing skinless poultry or removing the skin from poultry, avoiding alcohol and sugar, consuming two probiotic foods daily, and eating slowly and chewing thoroughly.
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The Activate Cycle
The 17 Day Diet is not just a diet but a lifestyle change, promoting a plant-forward lifestyle and other accessible strategies for making healthy decisions automatically for life. It is a three-step program with three distinct phases. The first three days are the 3-Day Scrub Phase, where dieters eat more plant-based foods to help release toxins. Days 4-7 are the 4-Day Soak Up Phase, where dieters continue to eat the same foods but add new food options. The last 10 days are the 10-Day Stabilize Phase, where dieters add in different animal-based proteins, more starchy vegetables, and whole grains.
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Frequently asked questions
The 17-day kickstart diet is a weight loss program created by Dr. Mike Moreno.
The goal of the diet is to lose weight rapidly and build healthy eating habits.
The key to this diet is constantly changing foods and calorie intake, which is claimed to boost your metabolism.
The diet is divided into four cycles: Accelerate, Activate, Achieve, and Arrive. The first three cycles last 17 days each, while the Arrive cycle is meant to be followed for life.
During the Accelerate cycle, you are allowed to eat unlimited protein and vegetable options from the specified Accelerate foods list. Most carb-rich foods are banned during this cycle, but fruits are allowed before 2 pm.
