Leena Watts
The 17-Day Diet is a popular weight-loss program developed by Dr. Mike Moreno in 2010. The diet is divided into four cycles, with the first three cycles lasting 17 days each and the final Arrive cycle intended to last forever. The diet promises quick weight loss of 10 to 15 pounds, primarily through a restrictive first phase that eliminates sugar, grains, fruit, and most dairy foods. While the diet can be challenging to follow, especially when eating out or socializing, it allows for three meals per day plus snacks to keep people satiated. So, what are the best snacks to have on the 17-Day Diet?
| Characteristics | Values |
|---|---|
| Diet type | Restrictive low-carb diet |
| Weight loss | 10-15 pounds |
| Time frame | 17 days |
| Food | Whole grains, low-carb vegetables, lean protein, healthy fats, fruit, non-dairy milk, smoothies |
| Alcohol | 5 ounces of wine, 12 ounces of beer, 1.5 ounces of hard liquor |
| Exercise | 17 minutes of moderate activity, increasing to 40-60 minutes of aerobic activity |
| Snacks | Frozen fruit bars, fudgesicle, granola bar, light microwave popcorn, skinny cow ice cream, sugar-free pudding cups, no-sugar-added yogurt, soy foods, bone broth |
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What You'll Learn
Frozen fruit bars, fudgesicles, and sugar-free pudding cups
The 17-Day Diet is a popular weight-loss program developed by Dr. Mike Moreno. It involves four 17-day cycles, with the first cycle being the most restrictive, eliminating sugar, grains, fruit, and most dairy foods. The diet progressively increases a person's calorie intake by introducing more calorie-dense food choices with each cycle. It encourages the consumption of whole grains, low-carb vegetables, lean protein, and healthy fats.
Frozen Fruit Bars
Frozen fruit bars are a refreshing and healthy snack option. While you can buy them ready-made, you can also make your own at home using fruit, fruit juice, or yogurt. Simply pour the mixture into molds and freeze until solid. This is a great way to get your daily dose of fruit, especially if you're craving something sweet and icy.
Fudgesicles
Fudgesicles are a delicious treat, and when made sugar-free, they can fit within the 17-Day Diet guidelines. You can make your own sugar-free fudgesicles using a chocolate pudding mix, almond milk or regular milk, and whipped topping. There are also keto-friendly options available if you're watching your carb intake. These treats can be stored in the freezer for up to 3 months.
Sugar-Free Pudding Cups
Sugar-free pudding cups are another convenient snack option on the 17-Day Diet. Look for options with reduced calories and no added sugars. You can find these pre-made at stores, or you can make your own at home using sugar-free pudding mixes and your choice of milk. Sugar-free chocolate pudding, for example, can offer a tasty treat with 35% fewer calories than its original counterpart.
Remember, while these snacks can be enjoyable and satisfying, it's important to practice portion control and moderation, especially when it comes to sweets. Always read labels and be mindful of your overall daily calorie and nutrient intake to ensure they align with the 17-Day Diet guidelines.
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Yogurt, berries, and eggs
The 17-Day Diet is a popular weight-loss program developed by Dr. Mike Moreno in 2010. It involves eating everyday foods bought at a grocery store or grown in a garden. The diet works in cycles, with different foods allowed during each cycle. The first three cycles last 17 days, while the fourth cycle, 'Arrive', is intended to last forever. The diet does not provide specific caloric guidelines but progressively increases a person's calorie intake by introducing more calorie-dense food choices with each cycle.
The diet includes three meals per day, plus snacks, to keep people satiated. It encourages the consumption of fruit and carbs before the evening, and balancing food intake with exercise. It also reduces carbohydrate intake by eliminating all refined carbohydrates and sugars, while still allowing for whole grains.
Now, let's focus on yogurt, berries, and eggs as snacks on the 17-Day Diet:
Yogurt
Yogurt is a recommended snack on the 17-Day Diet, especially the no-sugar-added variety. It is a good source of probiotics, which are encouraged in the diet, with a daily intake of at least two probiotics recommended. The diet suggests consuming any type of yogurt, including Greek-style, sugar-free fruit-flavored, plain, and low-fat varieties. A serving of yogurt is considered to be 6 ounces.
Some people on the diet choose to make smoothies with yogurt and berries, or even frozen yogurt treats. It is important to note that while fruit is allowed on the diet, it is recommended to be consumed before 2 PM, and low-sugar fruits like berries are preferred.
Berries
Berries are specifically mentioned as a recommended snack on the 17-Day Diet. They are considered a low-sugar fruit, which is the type of fruit that is prioritized on this diet. All types of berries are included, such as strawberries, blueberries, raspberries, and blackberries.
Eggs
Eggs are a great snack option on the 17-Day Diet, especially during the first cycle, as they are a source of lean protein. The diet encourages unlimited lean protein intake during this cycle, and eggs are a perfect example. They can be enjoyed in various ways, such as boiled, poached, or scrambled, and can be a tasty and filling snack option.
In summary, yogurt, berries, and eggs are not only allowed but encouraged as snack options on the 17-Day Diet. They fit within the dietary guidelines and can be enjoyed in a variety of ways to suit individual preferences.
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Probiotics and lean protein
The 17-Day Diet is a weight-loss program that promises quick weight loss of 10 to 12 pounds through a restrictive first phase that eliminates sugar, grains, fruit, and most dairy foods. The diet gets less restrictive in subsequent phases and ultimately adds back many of the foods it initially eliminates. The diet works in cycles, with different foods allowed during each cycle. The diet includes three meals per day plus snacks to keep people satiated.
Probiotics are an important part of the 17-Day Diet, especially during the first cycle, also known as the Accelerate Cycle. Probiotics are recommended to be consumed at least twice a day during this cycle, alongside low-sugar fruits. Probiotic-rich foods include yogurt, which can be a great snack option, especially when you're craving something sweet. Other probiotic foods to include in your diet are tofu, rice protein powder, and soy milk.
Lean protein is another key component of the 17-Day Diet, especially during the first cycle. You can consume unlimited amounts of lean protein, such as chicken, fish, and eggs. These foods are important to keep you full and provide nutritional quality for your mind and body.
- Yogurt with berries
- Eggs
- Tofu
- Rice protein powder
- Soy milk
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Low-carb vegetables
The 17-Day Diet is a popular weight-loss program developed by Dr. Mike Moreno. It promises quick weight loss of 10 to 15 pounds through a restrictive first phase that eliminates sugar, grains, fruit, and most dairy foods. The diet gets less restrictive in subsequent phases and adds back many of the foods it initially eliminates. The 17-Day Diet works in cycles, with different foods allowed during each cycle, and it includes three meals per day plus snacks to keep people satiated.
The diet encourages the consumption of low-carb vegetables, lean protein, and healthy fats. Some examples of low-carb vegetables that can be included in the 17-Day Diet are:
Mushrooms
Mushrooms are extremely low in carbohydrates. They are also a good source of antioxidants and anti-inflammatory compounds. White mushrooms, in particular, have been shown to have beneficial effects when included in the diet.
Zucchini
Zucchini is a popular summer squash that is low in carbohydrates. It is also a good source of vitamin C, providing 25% of the daily value per serving.
Cauliflower
Cauliflower is a versatile low-carb vegetable that can be used in a variety of recipes. It is also a good source of vitamin C and K.
Lettuce
Lettuce, especially romaine and other dark-green varieties, is one of the lowest-carb vegetables. It is rich in vitamins A and K, as well as folate, which helps decrease levels of homocysteine.
Cucumbers
Cucumbers are low in carbohydrates and very refreshing. While they are not particularly high in vitamins or minerals, they contain a compound called cucurbitacin E, which may provide health benefits.
Other Low-Carb Vegetables
Other vegetables that are typically considered low-carb include cabbage, avocado, spinach, kale, asparagus, Brussels sprouts, broccoli, and bell peppers. However, it is important to note that bell peppers and tomatoes can be higher in carbohydrates, so they may need to be limited on a very low-carb diet, such as keto.
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Alcohol in moderation
The 17-Day Diet is a weight-loss program developed by Dr. Mike Moreno. It involves eating everyday foods bought at a grocery store or grown in a garden. The diet works in cycles, with different foods allowed during each cycle. It includes three meals per day, plus snacks to keep people satiated. The diet does not provide specific caloric guidelines but progressively increases a person's calorie intake by introducing more calorie-dense food choices with each cycle.
The diet does not encourage a supportive mindset around food and exercise since it promotes more exercise to burn off additional calories. This is a major risk factor for eating disorders, so proceed with caution if you have a history of disordered eating.
The diet does allow for whole grains and prioritizes low-carb vegetables, lean protein, and healthy fats. The first 17 days can be restrictive, eliminating sugar, grains, fruit, and most dairy foods. The diet gets less restrictive in the subsequent phases and ultimately adds back many of the foods it initially eliminates.
The fourth and final cycle, "Arrive", is intended to last forever. During this cycle, one to two alcoholic beverages are permitted on the weekends. However, the diet recommends exercising intensely for an hour on Saturday and Sunday to account for the extra calories.
According to the Dietary Guidelines for Americans 2020-2025, moderate drinking is defined as no more than 1-2 drinks a day for men and no more than 1 drink a day for women. However, it is important to note that even low levels of alcohol use (less than 1 drink per day) can raise the risk of certain cancers. Scientists highly debate the findings of past studies that suggested moderate drinking might be good for your health. More recent studies show that there are no health benefits of moderate drinking compared to not drinking.
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Frequently asked questions
Snacks are allowed on the 17-day diet, but there are restrictions. Some approved snacks include:
- Yogurt
- Vegetables
- Probiotics
- Fruit (only before 2 pm)
- Bone broth
- Light microwave popcorn
- Skinny cow ice cream
- Sugar-free pudding cups
The 17-day diet can be tricky when eating out, especially during Cycle 1. For Cycles 2 and beyond, you can order Chipotle, steaks, or Asian and Greek food, which have some great options.
The 17-day diet cuts out refined carbohydrates and sugars, so it may be challenging to find sweet snacks. Some options include:
- Sugar-free pudding cups
- Skinny cow ice cream
- Frozen fruit bars
- No-sugar-added yogurt
