The 17 Day Diet, created by Dr. Mike Moreno, is a weight loss program designed to prevent the body from adapting to a specific diet, thus avoiding plateaus. The diet employs a strategy of "body confusion" through different cycles, each lasting 17 days, with varying food combinations and caloric intake. The diet cycles include Accelerate, Activate, Achieve, and Arrive. This article focuses on Cycle 1, also known as the Accelerate phase, and provides an overview of the diet's principles, Cycle 1 guidelines, and recipe ideas.
Understanding the 17 Day Diet
The 17 Day Diet is structured around four distinct cycles, each designed with a specific purpose:
- Cycle 1: Accelerate: Aims to promote rapid weight loss by improving digestive health, clearing sugar from the blood to boost fat-burning, and discouraging fat storage.
- Cycle 2: Activate: Focuses on resetting metabolism through increased and decreased caloric consumption, stimulating fat-burning, and preventing plateaus.
- Cycle 3: Achieve: Helps develop good eating habits by reintroducing additional foods, moving individuals closer to their weight goals.
- Cycle 4: Arrive: Designed to maintain goal weight through a program that allows enjoying favorite foods on weekends while eating healthfully during the week.
Cycle 1: Accelerate - Jumpstarting Weight Loss
Cycle 1, the "Accelerate" phase, is a low-carb, low-fat, low-processed food stage, emphasizing high vegetable and lean protein intake. It is followed for 17 days. The goal is to promote rapid weight loss by improving digestive health and boosting fat-burning. If the weight loss goal is achieved during this cycle, one can move to cycle 4; otherwise, cycle 2 is the next step.
Key Principles of Cycle 1
- Unlimited Permitted Foods: Unlimited consumption of low-fat proteins and non-starchy vegetables is allowed.
- Limited Carbs and Fats: The cycle restricts carbohydrate and fat intake to encourage the body to burn stored fat.
- Focus on Whole Foods: The emphasis is on consuming unprocessed, whole foods to support overall health and well-being.
Foods to Emphasize in Cycle 1
- Contour Foods: Foods scientifically proven to aid fat loss.
- Lean Proteins: Unlimited low-fat proteins are permitted, including fish (salmon, sole, flounder, catfish, tilapia, canned light tuna in water), eggs (limit to 4 yolks per week if you have high cholesterol), and lean poultry.
- Non-Starchy Vegetables: Unlimited non-starchy vegetables are allowed.
- Low-Sugar Fruits: Two servings daily, with one serving equaling one piece of fresh fruit or one cup of chopped fresh fruit. Grapefruit can be consumed in moderation, especially when taking statins.
- Probiotics: Yogurt (Greek-style, sugar-free fruit flavored, plain, low-fat - 6 oz), fat-free sour cream, and fat-free cheeses.
- Flavor Enhancers: Herbs and spices can be used liberally to add flavor to meals.
- Hydration: Aim for eight 8 oz. glasses of water, mineral water, or seltzer water daily.
Foods to Avoid in Cycle 1
- Processed Foods: Avoid processed foods, sugary drinks, and unhealthy fats.
- High-Sugar Fruits: Limit or avoid high-sugar fruits during this phase.
- Starchy Vegetables: Starchy vegetables are restricted in Cycle 1.
Sample Cycle 1 Menu
Here’s what a basic day might look like for you:
- Breakfast: Keto Chaffle
- Lunch: Salad with protein
- Dinner: Low Carb Mini Cheesecakes
Additional Tips for Cycle 1
- Eat Raw When Possible: Consume fruits and vegetables raw whenever possible, except for carrots and tomatoes.
- Consider a Transition Fast Day: A 1-day transition fast day between each cycle can help reduce cardiovascular disease risk, blood pressure, gastrointestinal troubles, type 2 diabetes, cholesterol levels, and chronic inflammation, as well as increasing fat-burning and sparing lean muscle. This involves drinking three Fat-Burn Smoothies throughout the day.
- Consult Your Doctor: Always consult your doctor before starting a new diet, especially if you have any underlying health conditions.
Navigating the 17 Day Diet: Practical Advice
The 17 Day Diet requires commitment and planning, especially during Cycle 1. Here are some practical tips to help you succeed:
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- Plan Your Meals: Spend time planning your meals for the week, ensuring you have the necessary ingredients on hand.
- Prepare in Advance: Prepare meals and snacks in advance to avoid impulsive, unhealthy choices when you're short on time.
- Get Creative with Recipes: Experiment with different recipes to keep your meals interesting and enjoyable.
- Stay Hydrated: Drink plenty of water throughout the day to support your body's natural processes.
- Listen to Your Body: Pay attention to how your body responds to the diet and adjust accordingly.
Cycle 1 Recipes
A big part of this diet is cooking, at least in the beginning. Here are some Cycle 1 recipes:
- Chicken and Vegetable Soup
- Chicken salad lettuce wraps
- Slow cooker Mexican cilantro chicken
- Greek Turkey Meatballs
- Mozzarella Chicken in Tomato Sauce
- Green Chicken Chili Enchiladas with Cauliflower
- Grill turkey burgers, chicken tenders and veggie kabobs
- Turkey taco meat
- Farmer's Omelets
- Yogurt Bark
Eating Out During Cycle 1
Eating out on the 17 Day Diet can be tricky, especially during Cycle 1. Here are some options:
- Chef salads with grilled chicken
- Turkey burgers (everything on the side and no bun)
- Steamed veggies
- Asian entrees with chicken, steamed veggies and brown sauce
- Most fish entrees will work too
- Smoothies
Pros and Cons of the 17 Day Diet
Like any diet, the 17 Day Diet has its pros and cons.
Pros:
- Structured Approach: The diet provides a structured approach to weight loss with clear guidelines for each cycle.
- Variety: The changing cycles prevent boredom and help maintain motivation.
- Emphasis on Whole Foods: The diet encourages the consumption of whole, unprocessed foods.
- Flexibility: The diet allows for some flexibility, especially in later cycles, making it easier to sustain long-term.
- Promotes Healthy Habits: The diet promotes healthy eating habits and regular exercise.
Cons:
- Restrictive: Cycle 1 can be quite restrictive, which may be challenging for some individuals.
- Requires Cooking: The diet requires cooking, which may be difficult for those with limited time or cooking skills.
- Controversial Claims: Some of the diet's claims, such as "body confusion," are not scientifically proven.
- Potential for Nutrient Deficiencies: Restricting certain food groups may lead to nutrient deficiencies if not properly managed.
- May Not Be Suitable for Everyone: The diet may not be suitable for individuals with certain medical conditions.
Is the 17 Day Diet Right for You?
The 17 Day Diet can be an effective weight loss program for those who are willing to commit to its principles and guidelines. However, it's essential to consider your individual needs, preferences, and health conditions before starting the diet.
Considerations:
- Consult Your Doctor: Always consult your doctor before starting a new diet, especially if you have any underlying health conditions.
- Assess Your Lifestyle: Consider your lifestyle, including your cooking skills, time constraints, and social habits.
- Set Realistic Goals: Set realistic weight loss goals and be patient with the process.
- Focus on Overall Health: Focus on overall health and well-being, rather than just weight loss.
- Listen to Your Body: Pay attention to how your body responds to the diet and adjust accordingly.
The Role of Exercise
Exercise is an integral part of the 17 Day Diet. The book includes a 17-minute weightlifting and cardio workout to do 6 days a week. 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.
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Adapting the Diet for Specific Needs
The 17 Day Diet can be adapted to accommodate specific dietary needs and preferences:
- Vegetarians and Vegans: Though the core diet is anchored in plenty of animal products -- lean meat, fish, eggs, and probiotic-rich dairy products are emphasized -- there are plenty of substitutions that can be made, among them tofu, rice protein powder, and soy milk.
- Low-Salt Diet: The diet recommends low-salt foods.
- Low-Fat Diet: Moreno’s meal plans rest heavily on moderate amounts of healthy fats like olive and flaxseed oils.
The 17 Day Diet App
The essential #1 app for The 17 Day Diet. It's easy to go on a diet. It's hard to stay on one. 17 Day Diet Complete changes that. The physician-approved 17 Day Diet was created by Dr. Mike Moreno providing visible results in 7 days and weight loss of up to 12 pounds in the first 17 days. It’s not a fad diet, but a balanced eating plan that adjusts every 17 days so that your metabolism won’t slow down and you won’t get bored. There’s also no counting calories or feeling deprived because you’ll be eating lots of healthy foods. Normally while on the diet you’d have to keep track of the alternating food and exercise requirements yourself. But our app does that for you. It’s a personal assistant taking care of all planning, food lists, recipes, meal plans and workouts while you do the diet. Getting started couldn't be simpler, then let the app guide you through every step of the way. Plus meal plans are formatted to help you succeed. If you don’t like something in the plan, simply replace it. Lastly, there's amazing personal support to answer all your dieting questions and give you the motivation you need.
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