The 17 Day Diet has become one of the most popular weight loss programs in recent years. Created by Dr. Mike Moreno, this diet promises to help you shed pounds quickly and effectively. But does it really work?
The 17 Day Diet is based on the idea that our bodies can adapt to different types of food and that switching up our eating habits can boost metabolism and promote weight loss. The diet consists of four cycles, each lasting 17 days, with a specific focus on different types of foods and caloric intake.
During the first cycle, called “Accelerate,” you’ll eat a variety of lean proteins, low-starch vegetables, and probiotic-rich foods. The second cycle, “Activate,” introduces more fruits and whole grains, while the third cycle, “Achieve,” further expands your food options and allows for occasional indulgences. Finally, the fourth cycle, “Arrive,” is a maintenance phase designed to help you maintain your weight loss and establish healthy eating habits for life.
Many people have reported success with the 17 Day Diet, praising its flexibility and variety of food options. However, it’s important to note that individual results may vary. While some may experience significant weight loss, others may not see the same results.
As with any diet, it’s crucial to consult with a healthcare professional before starting the 17 Day Diet, especially if you have any underlying health conditions. Additionally, it’s important to approach weight loss as a journey rather than a quick fix, focusing on sustainable lifestyle changes rather than short-term results.
In conclusion, the 17 Day Diet offers a structured approach to weight loss with a focus on variety and flexibility. While it may work for some individuals, it’s important to listen to your body and adjust the diet to suit your needs. Remember, long-term success lies in making sustainable changes to your eating habits and exercising regularly.
Cycle 1: Accelerate
Cycle 1 of the 17 Day Diet, also known as the “Accelerate” cycle, is the first phase of this weight loss program. It is designed to jumpstart your metabolism and help you lose weight quickly.
During Cycle 1, you will be following a low-calorie and low-carbohydrate eating plan. This phase lasts for 17 days and is meant to help you shed those initial pounds and decrease bloating. The goal is to create a calorie deficit and increase fat burning.
The foods allowed during Cycle 1 include lean proteins like chicken, turkey, and fish, as well as non-starchy vegetables such as broccoli, spinach, and kale. Fruits like berries are also allowed in moderation. Additionally, this phase encourages drinking plenty of water and green tea to boost your metabolism.
Cycle 1 also incorporates regular exercise into your routine. It recommends 17 minutes of cardio exercise, such as brisk walking or cycling, every day. Strength training exercises are also suggested to help build lean muscle and increase overall fitness.
While on Cycle 1, it’s important to avoid high-sugar and processed foods, as well as alcohol. The focus is on whole, nutritious foods that will fuel your body and support weight loss.
Overall, Cycle 1 of the 17 Day Diet aims to kickstart your weight loss journey by resetting your metabolism and establishing healthy eating and exercise habits. It is a challenging phase but can lead to significant results when followed correctly.
Cycle 2: Activate
The second cycle of the 17 Day Diet is called “Activate” and is designed to kickstart your metabolism and continue your weight loss journey. During this cycle, you will alternate between the Accelerate and Activate meal plans every other day.
The Activate meal plan focuses on lean proteins, healthy fats, and low glycemic index carbohydrates. You will continue to eat plenty of vegetables and can introduce some fruits back into your diet. However, starchy carbohydrates like bread, pasta, and rice should still be avoided.
In this cycle, you will also increase your physical activity by adding in short bursts of high-intensity exercise. This can include activities like sprinting, jumping jacks, or burpees. These quick bursts of exercise help to boost your metabolism and burn additional calories.
During the Activate cycle, you can expect to continue losing weight at a steady pace. By alternating between the different meal plans and incorporating high-intensity exercise, you are keeping your body guessing and preventing it from hitting a weight loss plateau.
It’s important to stay committed and follow the guidelines of the diet during this cycle to see the best results. Consistency is key to achieving your weight loss goals.
Cycle 3: Achieve
The third cycle of the 17 Day Diet is called “Achieve” and it is designed to help you continue your weight loss journey by introducing more variety into your meals and allowing for occasional treats. This phase lasts for 17 days, just like the previous cycles, and focuses on establishing healthy eating habits for long-term success.
During this cycle, you will continue to follow the principles of the previous cycles, including eating lean proteins, non-starchy vegetables, and probiotic foods. However, you will also have the option to reintroduce certain foods that were restricted in the previous cycles, such as fruit, starchy vegetables, and whole grains.
It is important to note that the reintroduction of these foods should be done gradually and in moderation, as overindulging can hinder your progress. The goal is to find a balance that works for you and supports your weight loss efforts without causing any setbacks.
In addition to the increased food options, the Achieve cycle also encourages regular exercise, as it plays a crucial role in maintaining and improving your overall health. You can choose any form of exercise that you enjoy, whether it’s walking, cycling, swimming, or dancing. The key is to be consistent and make it a part of your daily routine.
Throughout this cycle, it is important to continue tracking your food intake and staying mindful of portion sizes. You can use the 17 Day Diet app or a food journal to help you stay accountable and make sure you are staying on track.
Remember, the Achieve cycle is all about finding a sustainable approach to eating and exercise that will support your weight loss goals in the long term. It is not a quick fix or a temporary solution. By making healthy choices and staying consistent, you will be on your way to achieving your desired weight and maintaining a healthy lifestyle.
Cycle 4: Arrive
In the fourth and final cycle of the 17 Day Diet, called “Arrive,” you will focus on maintaining your weight loss and establishing healthy habits for the long term.
This cycle is designed to be followed for the rest of your life, as it teaches you how to continue making healthy choices and maintain your weight loss goals. It includes many of the principles from the previous cycles, but with a little more flexibility.
In cycle 4, you will continue to eat a balanced diet of lean protein, healthy fats, and carbohydrates. However, you will have an increased allowance of certain foods, including whole grains, starchy vegetables, and fruit.
You will still be encouraged to eat three meals and two snacks per day, but you now have the option to include additional snacks or desserts. Portion control is still important, and you should listen to your body’s hunger and fullness cues.
The focus of cycle 4 is on finding a sustainable balance that works for you. It’s about finding a lifestyle that allows you to maintain your weight loss while still enjoying the foods you love in moderation.
In addition to the dietary guidelines, exercise continues to be an important component of the 17 Day Diet. You are encouraged to engage in at least 30 minutes of moderate-intensity exercise most days of the week.
Overall, cycle 4 of the 17 Day Diet is all about establishing healthy habits for the long term. It provides you with the tools and principles to maintain your weight loss and live a balanced, healthy lifestyle.
| Pros | Cons |
|---|---|
| Teaches healthy habits | May require ongoing commitment |
| Provides flexibility | May take longer to see results |
| Encourages regular exercise | Not a quick fix solution |
| Allows for indulgences in moderation | May not work for everyone |
Foods to eat during the Accelerate cycle
The Accelerate cycle is the first phase of the 17 Day Diet, and its purpose is to help jumpstart your weight loss by detoxifying your body and kickstarting your metabolism. During this cycle, you’ll need to focus on lean protein sources, low-glycemic fruits and vegetables, and healthy fats. Here are some foods you can eat during the Accelerate cycle:
Protein:
- Skinless chicken or turkey breast
- Lean cuts of beef
- Fish, such as salmon or tilapia
- Eggs
- Low-fat Greek yogurt
Fruits and vegetables:
- Apples
- Pears
- Berries, such as blueberries or strawberries
- Leafy greens, like spinach or kale
- Broccoli
- Cucumbers
Healthy fats:
- Avocado
- Olive oil
- Nuts, like almonds or walnuts
- Seeds, such as chia or flaxseeds
During the Accelerate cycle, it’s important to avoid starchy vegetables, like potatoes or corn, as well as high-sugar fruits, such as bananas or grapes. It’s also recommended to limit your intake of refined carbohydrates and sugary beverages. Remember to stay properly hydrated by drinking plenty of water throughout the day.
It’s always a good idea to consult with a healthcare professional or registered dietitian before starting any new diet or weight loss program, especially if you have any underlying medical conditions. They can provide you with personalized guidance and ensure that the 17 Day Diet is safe and appropriate for your individual needs.
Foods to eat during the Activate cycle
The Activate cycle is the first phase of the 17 Day Diet and is designed to kickstart your metabolism and help you start losing weight. During this phase, you will focus on eating lean proteins, low-carbohydrate vegetables, probiotic foods, and healthy fats.
- Lean proteins: Include foods like skinless chicken breast, turkey breast, fish, lean cuts of beef or pork, and eggs. These foods provide essential amino acids and help you feel full.
- Low-carbohydrate vegetables: Fill your plate with non-starchy vegetables like spinach, broccoli, cauliflower, kale, bell peppers, and zucchini. These vegetables are high in fiber and nutrients, while being low in calories.
- Probiotic foods: Incorporate fermented foods like yogurt, kefir, sauerkraut, and kimchi into your diet. These foods promote the growth of beneficial bacteria in your gut and support digestion.
- Healthy fats: Choose sources of healthy fats such as avocados, olive oil, nuts, and seeds. These foods provide essential fatty acids and help you feel satisfied.
During the Activate cycle, it is important to avoid high-carbohydrate foods, refined sugars, processed foods, and alcohol. These foods can slow down your metabolism and make it harder to lose weight.
Remember to drink plenty of water throughout the day to stay hydrated and support your body’s natural detoxification process. Additionally, you can enjoy herbal tea and calorie-free beverages.
By following the recommended foods during the Activate cycle, you can jumpstart your weight loss journey and set a foundation for healthier eating habits.
Foods to eat During the Achieve cycle
The Achieve cycle is the second phase of the 17 Day Diet, and it focuses on continuing weight loss by introducing more food options. Here are some foods you can enjoy during this phase:
1. Lean proteins: Chicken, turkey, fish, eggs, tofu, and low-fat dairy products like Greek yogurt and cottage cheese.
2. Non-starchy vegetables: Broccoli, spinach, kale, lettuce, zucchini, bell peppers, tomatoes, and cauliflower.
3. Low-sugar fruits: Berries, apples, grapefruit, oranges, and pears.
4. Healthy fats: Avocado, nuts, seeds, and olive oil.
5. Whole grains: Brown rice, quinoa, oats, and whole wheat bread.
6. Legumes: Lentils, chickpeas, and black beans.
7. Nonfat condiments: Mustards, salsas, and hot sauces.
During the Achieve cycle, it is important to include a variety of these nutrient-dense foods in your diet to ensure you are getting a balance of protein, carbohydrates, and healthy fats. Remember to control your portion sizes and avoid processed foods or added sugars to maximize your weight loss results.
Foods to eat During the Arrive cycle
The Arrive cycle is the fourth phase of the 17 Day Diet and is designed to help individuals maintain their weight loss and continue making healthy food choices.
During the Arrive cycle, individuals should focus on consuming a variety of nutritious foods to support their weight maintenance goals. Here are some key foods to include in your diet:
1. Lean proteins: Opt for lean sources of protein such as skinless chicken breast, turkey, fish, eggs, and low-fat dairy products. These foods are rich in amino acids, which are essential for building and repairing body tissues.
2. Non-starchy vegetables: Load up on non-starchy vegetables like spinach, broccoli, cauliflower, peppers, tomatoes, and leafy greens. These vegetables are low in calories and high in fiber, helping you feel full and satisfied.
3. Whole grains: Include whole grains like quinoa, brown rice, oats, and whole wheat bread in your diet. These grains provide complex carbohydrates that release energy slowly, keeping you feeling full and energized throughout the day.
4. Fruits: Enjoy a variety of fruits such as berries, apples, oranges, and bananas. Fruits are packed with vitamins, minerals, and antioxidants, which support overall health and well-being.
5. Healthy fats: Incorporate healthy fats into your meals, such as avocados, nuts, and olive oil. These fats provide essential fatty acids and help promote satiety.
6. Greek yogurt: Greek yogurt is a great source of protein and probiotics, which support digestive health. Choose plain, unsweetened varieties and add your own fresh fruit for flavor.
7. Hydration: Drink plenty of water throughout the day to stay hydrated and support your body’s functions. You can also enjoy unsweetened herbal tea or infused water for a refreshing twist.
Remember to listen to your body’s hunger and fullness signals, and practice portion control to maintain a healthy weight. While these foods are recommended during the Arrive cycle, it’s essential to personalize your diet based on your specific dietary needs and preferences.
Consult with a healthcare professional or registered dietitian before starting any new diet or weight loss plan.
