Leena Watts
The kick-start diet is a term used to describe a range of short-term diets that aim to help people lose weight and improve their health. The diets vary in length, with some lasting for 3, 7, or 17 days. The 17-day kick-start diet, created by Dr. Mike Moreno, involves following recipes, meal-planning techniques, movement strategies, and wellness rituals. Other kick-start diets include the 3-day clean-eating kick-start meal plan, which aims to help people reset their eating habits, and the 7-day kick-start diet, which aims to reduce cravings for unhealthy snacks and desserts. Some sources emphasize the importance of exercise and lifestyle changes in conjunction with dieting, while others focus on specific foods to eat or avoid.
| Characteristics | Values |
|---|---|
| Author | Dr. Mike Moreno |
| Book Name | The 17 Day Kickstart Diet: A Doctor's Plan for Dropping Pounds, Toxins, and Bad Habits |
| Number of Days | 17 days |
| Calories | 1,500 calories |
| Other Diets | The Very Fast 800, The 5:2 Diet, the Way of Life |
| Snacks | Recommended if working out more than three times a week |
| Water | Drink plenty of water |
| Exercise | One hour a day of moderate activity |
| Carbohydrates | Not the enemy |
| Calories | All calories are not created equal |
| Breakfast | Not a must |
| Gluten | Avoid gluten and dairy |
| Protein | 60g of protein per day |
| Fibre | 30g of fibre per day |
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What You'll Learn
Doctor-approved, tasty food
The 17-Day Kickstart Diet, created by Dr. Mike Moreno, is a doctor-approved plan for dropping pounds, toxins, and bad habits. 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.
3-Day Scrub Phase
The first three days of the diet focus on detoxing from toxins by consuming more plant-based foods. The approved foods for this phase include leafy greens such as kale, collards, chard, spinach, bok choy, and mustard greens. During this phase, eggs and nuts are not allowed. However, if you need a snack, you can have a hard-boiled egg or a handful of nuts.
4-Day Soak Up Phase
During this phase, you continue eating the same plant-forward meals while introducing new foods. The soak-up food list includes items like bananas, which were not included in the scrub phase.
10-Day Stabilize Phase
The final phase of the diet focuses on stabilizing your health, lifestyle, and eating habits. You can add different animal-based proteins, more starchy vegetables, and whole grains such as oats, breads, and pastas.
- White Bean & Veggie Salad: Combine beans and quinoa in a bowl. Dress with a mixture of hummus and lime juice, then top with avocado, pico de gallo or salsa, and cilantro.
- Avocado Toast: Toast sprouted-grain bread and top with white beans, avocado, and a drizzle of olive oil. Season with salt and pepper and add cilantro to taste.
- Kefir (or Yogurt) Bowl: Mix kefir or yogurt with muesli and top with pomegranate seeds or other fruit.
- Green Salad: Toss together greens, cheese, and sunflower seeds. Dress with vinaigrette.
Remember, while this diet provides a structure with specific approved foods, it is essential to listen to your body and make adjustments as needed. The key to successful and sustainable weight loss is finding a balanced approach that works for your individual needs and preferences.
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Drop pounds, toxins, and bad habits
The 17 Day Kickstart Diet is a doctor-approved plan for dropping pounds, toxins, and bad habits. The diet was created by Dr. Mike Moreno, a family medicine practitioner in San Diego, California, and author of The 17 Day Diet and The 17 Day Kickstart Diet. The plan includes delicious recipes, simple meal-planning techniques, manageable movement strategies, and supportive wellness rituals.
The diet is designed to be an easy-to-follow program that helps individuals reclaim their health and achieve optimal health. It is meant to kickstart healthy eating habits and reset any unhealthy eating habits. The 17-day timeframe is important because, according to experts, it takes 21 days for something to become a habit. Therefore, the first week of a new diet will set the tone for a new weight-loss plan.
The 7-day kickstart diet is a similar plan that aims to reduce cravings for unhealthy snacks and desserts. It also emphasizes the importance of hydration and drinking plenty of water. This diet is flexible, and individuals can eat leftovers from previous days. The 7-day kickstart diet also provides a variety of recipes for individuals to choose from.
Kickstart diets are meant to be the opposite of fad diets, instead focusing on sharing science-backed techniques and methods that are proven to help individuals lose weight in a healthy and sustainable way. To kickstart weight loss, it is important to focus on protein and fiber, which help maintain muscle mass, boost energy levels, and improve gut health. Additionally, cutting out snacking can reduce the temptation to eat unhealthy foods.
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Manageable movement strategies
Movement is an important aspect of a healthy lifestyle and can be a great way to kickstart your weight loss journey. Here are some manageable movement strategies to incorporate into your routine:
Start Slow and Listen to Your Body
Beginning with a gentle and slow approach to movement can be a safe and sustainable way to kickstart your journey. Listen to your body and be mindful of its signals. Start with a leisurely stroll and gradually increase the pace and duration as you feel comfortable. This helps build a positive relationship with movement and reduces the risk of injury or burnout.
Make it a Daily Habit
Consistency is key. Aim for a daily walk or light movement routine. Even a 30-minute brisk walk twice a day or reaching a minimum of 6,000 steps can be beneficial, as shared by a Redditor on r/EatCheapAndHealthy. Gradually increase the intensity and duration as you build stamina and strength.
Mix and Match Activities
Incorporate a variety of activities that you enjoy to keep things interesting. For example, you can try alternating between leisure walks, yoga, swimming, cycling, or light strength training with dumbbells. Mixing up your movement routines can help target different muscle groups and prevent boredom.
Incorporate Movement into Your Daily Chores
Look for opportunities to move throughout your day. Take the stairs instead of the elevator, or do some light stretching or squats while waiting for the kettle to boil. These small, mindful movements can add up and contribute to your overall activity level.
Engage in Social or Group Activities
Joining a community sports team, a dance class, or a walking group can be a fun way to stay motivated and connected with others. Social movement activities can provide a sense of accountability and support, making it easier to stick with your kickstart journey.
Remember, it's important to consult with a healthcare professional or a registered dietitian before starting any new diet or exercise routine. They can provide personalized guidance based on your specific needs and goals.
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Calorie intake and exercise
The kick-start diet emphasizes the importance of calorie intake in weight loss. It is recommended to consume fewer calories than your daily burn rate to lose weight. For example, if your daily burn rate is 2,200 calories, aiming for a calorie intake of 1,700 calories per day can result in a weight loss of approximately 2 kilograms per month. As your weight decreases, it is essential to adjust your calorie intake accordingly. Additionally, it is advised to focus more on developing healthy habits and improving body composition rather than solely fixating on weight numbers.
To enhance weight loss, the kick-start diet encourages increasing your daily steps. Aiming for 10,000 steps per day can significantly impact your weight loss journey. Additionally, incorporating exercises like a 30-minute brisk walk twice a day or resistance training like shoulder presses, bench presses, or dumbbell workouts can further accelerate your progress.
The kick-start diet also emphasizes the importance of healthy eating habits. This includes adding more vegetables to your diet, as they are rich in nutrients, low in calories, and high in fiber and water content. By making vegetables a staple in your meals, you can reduce your calorie intake without compromising on nutrition. Additionally, fiber-rich foods, such as whole grains, quinoa, brown rice, wild rice, oatmeal, sweet potatoes, and beans, can help you feel fuller for longer, aiding in weight loss.
Protein is another key component of the kick-start diet. Including protein in each meal and snack can jump-start weight loss. Healthy protein sources include chicken, fish, seafood, eggs, tofu, cottage cheese, and non-fat Greek yogurt. For men who work out regularly, it is recommended to consume about 0.5 to 1 gram of protein per pound of body weight daily.
In conclusion, the kick-start diet emphasizes the importance of calorie intake, exercise, and healthy eating habits. By adjusting your calorie intake, increasing physical activity, and incorporating fiber-rich and protein-packed foods into your diet, you can effectively kick-start your weight loss journey and develop long-lasting healthy habits.
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Healthy eating habits
Firstly, it's important to understand that there is no one-size-fits-all approach to healthy eating. It's about finding what works for you and your body. A good place to start is to ensure you're eating a balanced diet with a variety of foods from all the food groups. This includes fruits and vegetables, lean proteins, whole grains, healthy fats, and dairy or dairy alternatives.
One way to ensure you're getting a good balance is to fill half of your plate with vegetables at each meal. Vegetables are nutrient-dense, meaning they provide a high amount of nutrients relative to their calorie content. They are rich in vitamins, minerals, fiber, and antioxidants, which are all essential for optimal health. Aim for at least one to two cups of vegetables at each meal, including breakfast. For example, you could start your day with a vegetable omelette or a green smoothie.
In addition to vegetables, aim to include a good source of protein at each meal. Protein helps to keep you feeling fuller for longer, which can help to curb cravings and prevent overeating. Healthy protein options include chicken, fish, seafood, eggs, tofu, beans, cottage cheese, and Greek yogurt.
Another important component of healthy eating is staying hydrated. Water is essential for digestion, nutrient absorption, and waste removal. It also helps to regulate body temperature and blood pressure. Aim to drink plenty of water throughout the day and limit your intake of sugary drinks.
Finally, it's important to remember that healthy eating is not just about the food you eat, but also your relationship with food. Avoid restrictive diets or quick-fix solutions, as these are often unsustainable and may lead to an unhealthy relationship with food. Instead, focus on listening to your body and understanding your hunger cues. Eat when you're hungry and stop when you're full. Enjoy your favourite foods in moderation and remember that certain foods are not inherently "good" or "bad". It's all about balance!
If you're looking for a structured plan to kick-start your healthy eating habits, you might consider a 3-day clean-eating meal plan. This type of plan typically includes whole foods that fuel your body naturally and can help you feel refreshed, energized, and motivated to continue with your healthy habits.
Remember, the most important thing is to find an approach to healthy eating that works for you and makes you feel your best.
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