Milly Gaines
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 that involve changing calorie counts and food combinations to keep the body in a constant state of fat-burning. The diet emphasises lean protein, antioxidant-rich produce, probiotics, and good fats while banning sugar, processed foods, salty foods, and fried foods. It also includes a 17-minute weightlifting and cardio workout to be done 6 days a week. The 17 Day Diet was first published in 2010 and gained popularity in the early 2010s, with Dr. Moreno releasing an updated version in 2014.
| Characteristics | Values |
|---|---|
| Creator | Dr. Mike Moreno |
| First Published | 2010 |
| Number of Cycles | 4 |
| Cycle Duration | 17 days each |
| Cycle Names | Accelerate, Activate, Achieve, Arrive |
| Cycle Purpose | Weight loss, metabolic boost, steady weight loss, efficient control |
| Food Focus | Lean protein, antioxidant-rich produce, probiotics, good fats |
| Food Restrictions | Sugar, processed foods, salty foods, fried foods, alcohol |
| Exercise | 17 minutes of weightlifting and cardio 6 days a week |
| Results | Weight loss, improved health, increased energy, better sleep |
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What You'll Learn
The 17 Day Diet was created by Dr. Mike Moreno
The 17 Day Diet is a weight-loss plan that has helped millions of people lose weight quickly and safely. The diet consists of four 17-day cycles: Accelerate, Activate, Achieve, and Arrive. Each cycle introduces new strategies and food options, with an emphasis on lean protein, antioxidant-rich produce, probiotics, and healthy fats. Sugar, processed foods, salty foods, and fried foods are banned. The diet also includes a 17-minute weightlifting and cardio workout to be done 6 days a week.
The key to the 17 Day Diet, according to Dr. Moreno, is changing calorie counts and food combinations every 17 days. This keeps the metabolism guessing and in a constant state of fat-burning. The diet also allows for an unlimited amount of food during each cycle, so dieters never feel hungry.
The 17 Day Diet has received positive testimonials from followers, with some reporting significant weight loss and improvements in their overall health and well-being. The diet has also been praised for its flexibility and ease of following, with some calling it the "easiest diet plan" they have tried.
In addition to the diet plan, Dr. Moreno has also released a cookbook, "The Complete 17 Day Diet Cookbook," which offers simple, nourishing, and healthy fat loss recipes. He also connects with followers through his podcast, where he interviews top influencers.
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It promises quick weight loss
The 17 Day Diet was created by Dr. Mike Moreno, a family practice doctor in California. The diet first gained popularity in 2011 when Moreno published a book of the same name. Since then, it has become a popular weight-loss plan that claims to help people lose weight quickly and improve their overall health.
The key feature of the 17 Day Diet is its cyclical nature, divided into four distinct 17-day cycles. This timeframe is based on the idea that 17 days is enough time to form new, healthy habits and break old, unhealthy ones. Each cycle has specific guidelines for food choices and exercise routines, and as you progress through the cycles, the intensity of the diet and exercise plans vary to keep your metabolism guessing and prevent plateaus.
The first cycle, called "Accelerate," focuses on cleansing the body and jump-starting weight loss. It emphasizes lean proteins, low-carb vegetables, and healthy fats while eliminating sugar, starches, and processed foods. This cycle is the most restrictive but promises quick initial weight loss, which can be motivating for dieters.
The second cycle, "Activate," introduces more carbohydrates in the form of whole grains and fruits, along with low-fat dairy. This cycle aims to continue weight loss while teaching portion control and emphasizing the importance of exercise. By cycle three, "Achieve," dieters should see significant results and will have a better understanding of their body's reactions to different foods. This cycle reintroduces some previously restricted foods and focuses on maintaining the weight loss achieved so far.
Finally, the fourth cycle, "Arrive," is about long-term maintenance and finding a balance that works for each individual. By this stage, dieters should have a good understanding of their metabolic rate and the foods that work best for their bodies. This cycle encourages a sustainable, balanced approach to eating and physical activity.
Throughout the plan, dieters are encouraged to eat whole, unprocessed foods, control portion sizes, and engage in regular exercise. While the specific guidelines change with each cycle, the underlying principles of healthy eating and active lifestyle remain consistent. The 17 Day Diet claims that this structured yet flexible approach helps dieters achieve quick initial weight loss while also learning how to maintain their results over the long term.
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It's divided into four 17-day cycles
The 17 Day Diet is a weight-loss programme created by Dr. Mike Moreno, a San Diego family medicine doctor. The diet is divided into four 17-day cycles: Accelerate, Activate, Achieve, and Arrive. The first three cycles last 17 days each, while the Arrive cycle is intended to be followed for life.
The diet is based on the idea of changing calorie counts and food combinations every 17 days to keep the body guessing and prevent boredom. This, according to Dr. Moreno, keeps the metabolism in a fat-burning state, as it constantly wonders how much food it will have to process.
Each cycle has a specific purpose and introduces new strategies and food options. The diet starts off at its most restrictive, with a high-protein, low-fat, no-carb emphasis, and progressively introduces more calorie-rich options with each cycle.
Cycle 1, Accelerate, is where most people experience rapid weight loss. It involves removing added sugars, refined carbs, starchy vegetables, grains, and high-sugar fruits from the diet. The meal plan includes unlimited amounts of lean proteins (such as chicken, turkey, and some fish) and cleansing vegetables (such as broccoli, leafy greens, and carrots). Two low-sugar fruits per day are allowed before 2 pm, along with two probiotics and limited healthy fats. During this cycle, exercise is kept to a minimum, with at least 17 minutes of low-impact exercise per day recommended.
Cycle 2, Activate, is also known as the "body confusion cycle." It involves alternating between lower- and higher-calorie days to prevent the body from experiencing a plateau. On higher-calorie days, dieters 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.
Cycle 3, Achieve, aims to establish healthy eating habits with steady, manageable weight loss. Alternate-day fasting is no longer required, and dieters can now eat a wider variety of carb sources, including breads, pastas, high-fibre cereals, and fresh fruits or vegetables. One optional glass of alcohol per day is allowed, although it is recommended to pass on the alcohol for more weight loss. As more food is consumed in this cycle, it is suggested to increase aerobic exercise to 45-60 minutes per day.
The final cycle, Arrive, is meant to be followed for life to maintain weight loss. This cycle introduces new strategies and food options to help individuals continue their weight loss journey and maintain a healthy lifestyle.
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It restricts calories and certain food groups
The 17 Day Diet was created by Dr. Mike Moreno, with his book first published in 2010. The diet is divided into four 17-day 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. The diet does not specify the number of calories to be consumed in each cycle but progressively increases calorie intake by introducing more calorie-rich options. The key to this diet is constantly changing foods and calorie intake, which is claimed to boost your metabolism.
The 17 Day Diet restricts calories, which means creating a calorie deficit. Consuming fewer calories than your body burns is a surefire way to lose weight. During the Accelerate cycle, the diet limits food choices to lean proteins, non-starchy vegetables, and probiotic foods, which are low in calories. The diet recommends low-salt and low-fat foods, with moderate amounts of healthy fats like olive and flaxseed oils. It bans sugar, processed foods, salty foods, and fried foods. Early on, dieters minimize starchy vegetables and high-sugar fruits, and alcohol is off the table entirely. As the diet progresses, it gradually reintroduces staple foods, such as legumes, grains, pastas, and breads.
The Accelerate cycle is designed to promote rapid weight loss by improving digestive health. It eliminates sugar, sweets, and refined carbohydrates such as bread and pasta, replacing them with low-carb vegetables and liberal amounts of lean protein. Probiotic foods such as yogurt, kefir, and tempeh are also encouraged. The Activate cycle resets your metabolism by increasing and decreasing caloric consumption to stimulate fat burning and help prevent plateaus. This cycle alternates between the more restrictive foods of Cycle 1 and the less restrictive foods of Cycle 2.
The 17 Day Diet also recommends exercise, starting slowly with just 17 minutes a day of moderate activity like walking, and eventually adding a 17-minute weightlifting and cardio workout to be done 6 days a week. While the diet is anchored in animal products like lean meat, fish, eggs, and dairy, there are plenty of substitutions that can be made for vegetarians and vegans, such as tofu, rice protein powder, and soy milk.
While the 17 Day Diet can help with weight loss, it makes various claims that are unsupported by evidence, such as the idea that changing food groups and calorie intake can "confuse" and boost metabolism. Additionally, its effectiveness at maintaining weight loss is questionable, as it involves life-long dieting. Adopting healthy habits like eating whole foods, limiting refined sugar, and exercising regularly may be more effective for long-term weight maintenance.
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It includes a 17-minute workout
The 17 Day Diet was created by Dr. Mike Moreno, a San Diego family medicine doctor. The diet is based on the idea of changing calorie intake 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 17 Day Diet includes a 17-minute workout to be done 6 days a week. The workout consists of weightlifting and cardio exercises. There are three different 17-minute workouts that focus on the body's core muscles, specifically the abs and obliques, the butt muscles, and total body conditioning. The only equipment needed is a pair of small dumbbells. As you lose weight and improve your fitness, you can increase the intensity of the exercises by lifting your knees higher, stretching further, or twisting with each repetition.
The 17-minute workout is a key part of the 17 Day Diet, as it helps to boost weight loss and improve fitness. Exercise is a proven way to help prevent and treat heart disease and diabetes, and it can also help to keep blood pressure under control and raise good HDL cholesterol while lowering bad LDL cholesterol. The 17-minute workout is designed to be enjoyable and can be done at home or anywhere with little space.
In addition to the 17-minute workout, the 17 Day Diet also recommends gradually increasing activity until you meet or exceed the amount recommended by the American Heart Association and most health experts. This could include activities such as walking or cardio exercises like running or swimming. The diet also includes a maintenance phase to help reinforce long-term success and maintain weight loss.
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Frequently asked questions
The 17 Day Diet was created by Dr. Mike Moreno and was first published in 2010.
The 17 Day Diet is a weight loss program that consists of four 17-day cycles. It involves changing calorie counts and food combinations every 17 days.
The four cycles in the 17 Day Diet 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 17 Day Diet involves eating lean protein, antioxidant-rich produce, probiotics, and good fats. It bans sugar, processed foods, salty foods, and fried foods.
The 17 Day Diet has helped millions of people reach their weight loss goals. However, its effectiveness at maintaining weight loss is questionable, as it involves life-long dieting.
