Unlock Rapid Weight Loss with the Ultimate 17 Day Diet Plan: Cycles, Foods & Proven Results!

The 17 Day Diet, created by Dr. Mike Moreno, has gained popularity as a weight loss program that promises to help individuals shed pounds and cultivate healthy habits. The diet centers around the idea of changing calorie intake and food combinations every 17 days across four cycles, which Dr. Moreno claims keeps the metabolism in a fat-burning state by preventing it from adapting to a consistent routine. This article will delve into the details of the 17 Day Diet, exploring its cycles, food guidelines, potential benefits, and drawbacks, while also considering expert opinions on its effectiveness.

Core Principles of the 17 Day Diet

The 17 Day Diet emphasizes lean protein, antioxidant-rich produce, probiotics, and healthy fats, while restricting sugar, processed foods, salty foods, and fried foods. Early stages of the diet minimize starchy vegetables and high-sugar fruits, and completely eliminate alcohol. However, as users progress through the cycles, more and more foods are gradually reintroduced.

The key to this diet is changing your food combinations and calorie intake each 17-day cycle. Dr. Moreno believes that changing your diet in this way prevents boredom and keeps your metabolism in a state of “confusion” to speed up weight loss and avoid plateaus.

The Four Cycles of the 17 Day Diet

The 17 Day Diet is divided into four cycles: Accelerate, Activate, Achieve, and Arrive. The first three cycles last 17 days each, while the Arrive cycle is intended for long-term maintenance. As you move through the cycles, the diet introduces new strategies and food options. It’s worth noting that the diet does not specify the exact number of calories to consume during each cycle. However, it progressively increases your calorie intake by introducing more calorie-rich options with each cycle.

Cycle 1: Accelerate

The Accelerate cycle, the first phase of the diet, aims to help individuals lose 10-12 pounds (4.5-5.4 kg) over the initial 17 days by:

Increasing protein intake.
Improving digestive health.
Reducing sugar, sweets, and refined carbs.
Clearing the body of possible toxins that affect metabolism.

During this phase, dieters are allowed to eat unlimited protein and vegetable options from the specified Accelerate foods list. The diet suggests that it is harder to burn carbs later in the day, as you’re less active.

Other guidelines to follow include:

Purchase skinless poultry or remove the skin.
Avoid alcohol and sugar to improve digestion.
Consume two probiotic foods daily to promote digestive health.
Eat slowly and chew thoroughly until you feel full.
Drink eight 8-ounce (240-ml) glasses of water each day.
Exercise at least 17 minutes per day.

Cycle 2: Activate

The Activate cycle, the second phase of the 17 Day Diet, involves alternating between lower- and higher-calorie days. On lower-calorie days, individuals follow the Accelerate cycle guidelines. On higher-calorie days, they can add two servings of naturally higher-starch carbs, such as legumes, grains, tubers, and root vegetables.

To follow this cycle, spend one day on the Accelerate plan, the next day on the Activate plan. Continue to alternate between these two versions over the next 17 days. This second cycle is based on the idea of alternate-day fasting, requiring you to eat your carb options with breakfast and lunch.

Cycle 3: Achieve

The Achieve cycle, the third phase of the 17 Day Diet, aims to establish healthy eating habits with steady, manageable weight loss. Alternate-day fasting is no longer required, and the diet is similar to the Activate days of the second cycle.

Read also: The Hoxsey Diet

During this cycle, a wider variety of carb sources are allowed, such as breads, pastas, high-fiber cereals, and virtually any fresh fruit or vegetable. In addition, you may drink one optional glass of alcohol per day if you would like.

Cycle 4: Arrive

The Arrive cycle, the final phase of the 17 Day Diet, is meant to be followed for life. For this phase, you may choose any meal plan from either of the three previous stages - Accelerate, Activate, Achieve - and follow them from Monday breakfast to Friday lunch. From Friday dinner through Sunday dinner you can enjoy your favorite foods in moderation.

Food Lists for Each Cycle

The 17 Day Diet features specific food lists for each cycle, which evolve as you progress through the program.

Foods to Eat During the Accelerate Cycle

Fish: Salmon (canned or fresh), catfish, tilapia, flounder, sole, canned light tuna in water.
Poultry: Chicken and turkey breast, lean ground turkey, eggs, egg whites.
Non-starchy vegetables: Cauliflower, cabbage, broccoli, Brussels sprouts, green leafy vegetables, tomatoes, okra, onions, carrots, bell peppers, cucumber, celery, eggplant, garlic, green beans, leeks, mushrooms, etc.
Low-sugar fruits: Apples, oranges, berries (all), peaches, grapefruit, pears, plums, prunes, prickly pear cactus, red grapes.
Probiotic foods: Sugar-free, fruit-flavored, plain and low-fat yogurt (such as Greek-style), Yakult, kefir, low-fat acidophilus milk, tempeh, reduced-salt miso, kimchi.
Oils: Olive and flaxseed oil.
Condiments: Salsa, light soy sauce, fat-free sour cream, Truvia, sugar-free jams, vegetable cooking spray, vinegar, fat-free salad dressings, salt, pepper, mustard, all herbs and spices, low-carb ketchup and marinara sauce.

It’s worth mentioning that you can only choose eggs as a protein option twice per week. Serving sizes may vary and some foods are restricted to a certain number of servings per day. For example, you may eat only two servings of low-sugar fruits and probiotic foods per day.

Foods to Eat During the Activate Cycle

In addition to the Accelerate options, you can add the following options during the Activate cycle:

Read also: Walnut Keto Guide

Shellfish: Crabs, clams, oysters, mussels, scallops, shrimp.
Beef (lean cuts): Flank, top sirloin, top round, eye of the round, round tip, top loin, lean ground beef.
Pork (lean cuts): Sirloin chops, boneless loin roast and top or center loin chops.
Lamb (lean cuts): Shanks and sirloin roast.
Veal (lean cuts): Cutlet.
Grains: Amaranth, barley (pearled), quinoa, bulgur, couscous, brown rice, cream of wheat, grits, basmati rice, millet oat bran, old-fashioned oatmeal.
Legumes: Black beans, black-eyed peas, butter beans, garbanzo beans (chickpeas), great northern beans, kidney beans, lentils, lima beans (baby), navy beans, peas, pinto beans, soybeans, split peas.
Starchy vegetables: Breadfruit, potato, sweet potato, corn, taro, winter squash, yam.

Grains, legumes and starchy vegetables can only be consumed on activate days, and one serving of grains and legumes is a 1/2 cup cooked.

Foods to Eat During the Achieve Cycle

During the Achieve cycle, you may choose any foods from the previous two cycles, plus the options below:

Meats: Cornish hen, quail pheasant, Canadian bacon and reduced-fat turkey bacon, sausage or lunch meat.
Breads: Cracked-wheat, fiber-enriched, gluten-free, multi-grain, oat-bran, sugar-free, pumpernickel or rye bread, pita pocket, whole-wheat tortilla, whole-grain bagel.
High-fiber cereals: All-Bran, All-Bran Extra, All-Bran Buds, Fiber One, gluten-free cold cereals, low-sugar granola.
Pasta and noodles: Whole-wheat pasta, gluten-free pasta, vegetable-based pasta, high-fiber pasta, udon noodles.
Vegetables: Virtually any vegetable, including alfalfa, broccoli sprouts, chilis, cilantro, fennel, jicama, pea pods, radishes, rhubarb, rutabaga, summer squash, swiss chard, zucchini, kelp and other edible seaweeds, etc.
Fruits: Virtually any fresh fruit, including bananas, cherries, apricots, currants, figs, kiwi, mango, guava, papaya, pineapple, tangerine, tangelo, etc.
Low-calorie cheeses: Brie, Camembert, Fontina, low-fat cheddar, Edam, feta, goat, Limburger, part-skim mozzarella, low-fat cottage cheese, low-fat ricotta cheese.
Milks: Low-fat milk, sugar-free rice milk, almond milk, soy milk.
Oils: Canola and walnut oil.
Condiments: Light mayonnaise, mayonnaise, reduced-fat salad dressings.
Other fat options: Raw nuts or seeds, avocado, reduced-calorie margarines, trans-fat-free margarine.
Optional snacks: Frozen fruit bar, Fudgesicle (100-calorie bar), granola bar (reduced-sugar and -fat), light microwave popcorn, Skinny Cow ice cream sandwich, sugar-free pudding cup.
Alcohol (1 drink per day): 5 ounces (150 ml) of wine, 12 ounces (355 ml) of beer, 1.5 ounces (45 ml) of hard liquor.

Foods to Eat During the Arrive Cycle

The Arrive cycle allows all of the food options mentioned above with the option of eating three of your favorite meals from Friday dinner to Sunday dinner. You’re also allowed the following:

One to two alcoholic drinks on weekends.
The option to swap main meals for broth-based soups.
The option to substitute one fruit serving for a 3/4 cup (180 ml) of unsweetened fruit juice or 1 cup (240 ml) of vegetable juice.

Sample Menu for Each Cycle

Here is a one-day sample menu for each cycle of the 17 Day Diet.

Accelerate cycle

Breakfast: 6 ounces (170 grams) of plain, low-fat yogurt, 1 cup (150 grams) of berries and 1 cup (240 ml) of green tea.
Lunch: Grilled chicken breast with tossed salad drizzled with 2 tablespoons (30 ml) of balsamic vinegar.
Dinner: Grilled or baked chicken with steamed vegetables and 1 cup (240 ml) of green tea.
Snacks: 1 fruit of your choice and 1 serving of a probiotic food of your choice.

Activate cycle

Breakfast: 1/2 cup (230 grams) of cooked oatmeal, 4 scrambled egg whites, 1 peach and 1 cup (240 ml) of green tea.
Lunch: Shrimp salad drizzled with 2 tablespoons (30 ml) of balsamic vinegar, 1 medium baked sweet potato and 1 cup (240 ml) of green tea.
Dinner: Pork sirloin chops (broiled or grilled), steamed veggies and 1 cup (240 ml) of green tea.
Snacks: 1 cup (150 grams) of blueberries and 1 cup (240 ml) of kefir.

Achieve cycle

Breakfast: 1 slice of whole-wheat toast, 1 boiled egg, 1 cup (150 grams) of berries and 1 cup (240 ml) of green tea.
Lunch: Tuna sandwich, 1 pear and 1 cup (240 ml) of green tea.
Dinner: Sesame fish, steamed vegetables of your choice and 1 cup (240 ml) of green tea.
Snacks: 1 frozen fruit bar and 6 ounces (170 grams) of yogurt.

Arrive cycle (Friday)

Breakfast: 2 poached eggs, 1 pear and 1 cup (240 ml) of green tea.
Lunch: Baked turkey breast, a fresh garden salad drizzled with 1 tablespoon (15 ml) of flaxseed oil, 6 ounces (170 grams) of yogurt and 1 cup (240 ml) of green tea.
Dinner: Dinner out with friends; for example, vegetable lasagna, tossed salad with blue cheese dressing, two 5-ounce (150-ml) glasses of red wine and 1 serving of tiramisu.
Snacks: 1 apple and 1 cup (240 ml) of acidophilus milk or 6 ounces (170 grams) of yogurt.

Potential Benefits of the 17 Day Diet

In addition to weight loss, the 17 Day Diet offers other potential benefits:

Vegetarian- and vegan-friendly: This diet has plenty of options that allow it to be followed by vegetarians and vegans.
Gluten-free-friendly: It can be made gluten-free.
Caters to many cuisines: It has options for Mediterranean, Hispanic, Indian, Asian and many other cuisines, making it region-friendly.
High in fiber: It advocates eating plenty of high-fiber foods. Fiber may not only aid weight loss but also offers many other health benefits.
Has tips on surviving difficult situations: The program provides helpful tips on eating out, surviving holidays and family situations - all of which can be tricky.
Weight loss and exercise are proven ways to help prevent and treat heart disease and diabetes. They also help keep blood pressure under control and help raise good HDL cholesterol and lower bad LDL cholesterol. Throw in the plan’s emphasis on low-fat and low-salt foods, and you can lower your risk even more.
The exercise portion of the program starts slowly with just 17 minutes a day of a moderate activity like walking. It quickly increases to 40 to 60 minutes of aerobic activity on most days. If you have heart disease or any other medical conditions, you should check with your doctor before starting this program.
The maintenance phase and strong support communities should help to reinforce long-term success.

Potential Drawbacks of the 17 Day Diet

Though the 17 Day Diet offers many potential benefits, it has several drawbacks as well:

Supported by weak evidence: Evidence to support many claims associated with this diet is insufficient.
Cost: Dr. Mike Moreno introduces supplements, which can be expensive. For instance, “Dr. Mike’s 17 Day Diet Pack” costs $69.88 for roughly a one-month supply.
Easy to fall off track during the last cycle: During the last cycle, you’re allowed the freedom to eat your favorite meals three times per week. However, it can be easy to overeat or binge on weekends - negating achieved weight loss.
If you have kidney disease, this plan might include too much protein for you. Check with your dietitian or doctor about your particular protein needs.
If you eat out a lot, are on the road, or have a very busy schedule, it may be challenging to find the time needed to shop for and prepare these meals. You will need to be highly motivated.

Expert Opinions and Scientific Evidence

Experts are mixed on metabolism-revving claims such as Moreno’s. And research on the use of probiotics as a weight loss aid or general wellness booster is growing. But what’s certain is that the diet is anchored in whole foods, regular exercise, and other good habits that can help achieve lasting weight loss and weight maintenance.

While the diet doesn't completely eliminate certain foods, there are some dos and don'ts: Use spices. Use fruit instead of sugar. Use garlic, and cinnamon, and choose mustard rather than mayonnaise.

All told, the 17 Day Diet can help you lose weight, but evidence to suggest that it is more effective than conventional, calorie-restricted, whole-foods diets is insufficient.

Success Stories

When Rachel Wilcox, a 38-year-old mother of three, gained weight after having her third child, she tried Dr. Michael Moreno's 17 Day Diet. In 17 days, she'd lost 13 pounds and said it wasn't hard at all. "The food choices were easy and with all the weight loss, it motivated me to try another 17 days," she told ABC News' "Good Morning America." "I lost 36 pounds in four months."

Others have similar stories of remarkable weight loss, including Mary Jo Macomber, who lost 51 pounds, and David Horner, who's lost 22 pounds since January. For Macomber, the diet has become a family affair. "I have six sisters and they all live around the country, and so we're all on the diet … and totally we've lot 111 pounds," she said.

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