The 17 Day Diet, created by Dr. Mike Moreno, is a weight loss program designed to help individuals lose up to 10-12 pounds (4.5-5.4 kg) in just 17 days. The diet revolves around changing food combinations and calorie intake every 17 days through four distinct cycles. Dr. Moreno believes this method prevents boredom and keeps your metabolism in a state of "confusion" to speed up weight loss and avoid plateaus. While the diet promises fast and effective weight loss, it's crucial to approach it as a jumpstart for a longer-term healthy eating plan.
Understanding the Four Cycles
The 17 Day Diet is divided into four distinct cycles: Accelerate, Activate, Achieve, and Arrive. Each cycle has specific dietary rules and food restrictions.
1. Accelerate: Rapid Weight Loss
The Accelerate cycle is designed to promote rapid weight loss. This cycle emphasizes a low-carb diet consisting of lean proteins, non-starchy vegetables, and limited fats. Dairy is restricted to low-sugar yogurt, and fruits are consumed only in moderation, mainly before 2 pm. The diet recommends avoiding eating fruits after 2 pm as it claims that the natural sugars may interfere with weight loss efforts.
Foods to Focus On:
- Lean proteins: Chicken, fish, eggs (limited to twice per week)
- Non-starchy vegetables: Leafy greens, broccoli, bell peppers
- Low-sugar fruits: Berries
- Probiotic foods: Sugar-free, low-fat yogurt (Greek-style), kefir, kimchi
- Oils: Olive and flaxseed oil
2. Activate: Metabolic Confusion
In the Activate cycle, the diet alternates between lower-calorie days (following the Accelerate cycle guidelines) and higher-calorie days. This method is known as metabolic "confusion." On higher-calorie days, you can add two servings of naturally higher-starch carbs, such as legumes, grains, tubers, and root vegetables. This approach purportedly helps prevent plateaus and keeps the metabolism active.
Foods to Add (on Activate days):
- Shellfish: Crabs, clams, oysters, mussels, scallops, shrimp
- Lean cuts of beef, pork, lamb, and veal
- Grains: Amaranth, barley, quinoa, brown rice, couscous
- Legumes: Black beans, kidney beans, lentils
- Starchy vegetables: Sweet potato, corn, yam
3. Achieve: Establishing Healthy Habits
The Achieve cycle focuses on establishing healthy eating habits that can lead to continued weight loss, although at a slower pace. This phase allows for more variety in the diet, including whole grains and a wider range of fruits and vegetables. Alternate-day fasting is no longer required, and the diet is similar to the Activate days of the second cycle. You are now allowed to eat a wider variety of carb sources, 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.
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Foods to Add:
- Meats: Cornish hen, Canadian bacon, reduced-fat turkey bacon
- Breads: Cracked-wheat, multi-grain, rye bread
- High-fiber cereals: All-Bran, Fiber One
- Pasta and noodles: Whole-wheat pasta, vegetable-based pasta
- Vegetables: Virtually any vegetable
- Fruits: Virtually any fresh fruit
- Low-calorie cheeses: Brie, feta, part-skim mozzarella
- Milks: Low-fat milk, almond milk, soy milk
- Oils: Canola and walnut oil
4. Arrive: Maintaining Your New Weight
The final cycle, Arrive, aims to help you maintain your new weight while establishing long-term healthy eating habits. This phase includes a modified version of the previous cycles, allowing for occasional indulgences while encouraging consistent portion control and balanced meals. 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. 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.
Foods to Avoid or Limit
There are some foods and drinks that should be avoided or limited throughout all four cycles, including alcohol, added sugars, ultra-processed foods, and high-fat dairy products. Alcohol is not recommended during the first two cycles of the diet, as it can interfere with weight loss.
Exercise Recommendations
The program recommends committing to at least 17 minutes of exercise every day. The diet encourages various forms of moderate-intensity exercises such as walking, jogging, cycling, or engaging in fitness classes. As you move through the different phases of the diet, it’s suggested that you gradually increase the intensity and duration of your workouts. While the book doesn’t go into extensive detail about specific workouts, it recommends incorporating both cardiovascular exercises and strength training.
Sample Meal Plans
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
In addition to weight loss, the 17 Day Diet offers other potential benefits:
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- 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.
- Has tips on surviving difficult situations: The program provides helpful tips on eating out, surviving holidays and family situations.
Criticisms and Considerations
While the 17-day diet includes healthy eating principles such as lean proteins and vegetables, some critics note that there isn’t substantial scientific evidence to specifically support the unique structure of the 17-day diet over other balanced diets. Some of the claims, such as not being allowed fruit after 2 pm, don’t have much or any scientific evidence behind them.
- Lack of Scientific Evidence: Many claims associated with this diet are not supported by quality studies.
- Insufficient Exercise: Dr. Moreno recommends 17 minutes of daily exercise, which some critics argue may be insufficient for substantial health benefits or prolonged weight maintenance.
- Nutrient Imbalance: During certain cycles, the diet restricts specific food groups, which could lead to a lack of balance in essential nutrients.
- Risk of Overeating: 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.
Long-Term Weight Management
The key to using the 17-day diet for long-term weight management is to approach it as a lifestyle change rather than a quick fix. Rather than strictly adhering to the exact food rules and phases of the diet, think of it as a loose framework you can adapt to your individual needs and preferences.
- Focus on Nutrient-Dense Foods: While following the four cycles of the 17-day diet, it’s essential to incorporate a variety of nutrient-dense whole foods to ensure you get all the necessary vitamins and minerals.
- Practice Portion Control: One of the essential principles of the 17-day diet is portion control, which can be the key to maintaining a healthy weight. Arbitrarily following the recommended portion sizes can lead to under- or overeating, so it’s important to follow proven portion control techniques such as using smaller plates or measuring your food.
- Gradually Increase Physical Activity: While 17 minutes of daily exercise may not be sufficient for everyone, the emphasis on physical activity in the 17-day diet is a positive aspect. Over time, you can gradually increase your physical activity, making it a part of your lifestyle.
FAQs
How much weight can you lose on the 17-day diet?
The diet claims followers can lose up to 10-12 pounds in just 17 days. However, the actual amount of weight loss will vary based on individual factors such as starting weight, activity level, and adherence to the program.
Can I lose belly fat in 17 days?
17 days may not be enough time to significantly reduce belly fat. While following the 17-day diet can lead to weight loss, spot reduction of fat in specific areas is not possible. The best way to lose belly fat is through a combination of healthy eating and regular physical activity.
Is it possible to lose 20 pounds in 17 days?
Losing 20 pounds in just 17 days is not a realistic or healthy goal. The recommended rate of weight loss is 1-2 pounds per week, which amounts to approximately 2-5 pounds in 17 days.
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