The 17 Day Kickstart Diet: Ultimate Review & Proven Results You Can't Miss!

The 17 Day Kickstart Diet, developed by Dr. Mike Moreno, is a weight loss program designed to help individuals lose weight, reduce inflammation, and increase energy levels within a short period. This article explores the principles, phases, and potential benefits and drawbacks of the diet, providing a comprehensive overview for those considering this approach to weight loss.

Introduction to the 17 Day Kickstart Diet

Dr. Moreno's 17 Day Kickstart Diet is a three-step weight loss program that champions a plant-forward lifestyle alongside accessible strategies for making healthy choices. The diet is designed to be less intimidating and more achievable, especially for newcomers. The diet is a revamped version of the original 17 Day Diet, incorporating new foods, clarifying existing guidelines, and emphasizing a plant-forward approach.

The Philosophy Behind the Diet

The core principle of the 17 Day Kickstart Diet is to change calorie intake and food combinations every 17 days. Dr. Moreno believes this approach keeps the metabolism guessing, preventing it from adapting and slowing down weight loss. The plan emphasizes lean protein, antioxidant-rich produce, probiotics, and healthy fats while restricting sugar, processed foods, salty foods, and fried foods.

The Four Cycles of the 17 Day Diet

The 17 Day Diet consists of four cycles: Accelerate, Activate, Achieve, and Arrive. Each cycle lasts 17 days, except for the Arrive cycle, which is intended for long-term maintenance. As you progress through the cycles, the diet gradually introduces new foods and strategies.

Cycle 1: Accelerate

The Accelerate cycle aims to help you lose 10-12 pounds (4.5-5.4 kg) in the first 17 days by:

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

During this phase, you can eat unlimited protein and vegetable options from the specified Accelerate foods list. Other guidelines include purchasing skinless poultry or removing the skin, avoiding alcohol and sugar, consuming two probiotic foods daily, eating slowly, drinking eight 8-ounce (240-ml) glasses of water each day, and exercising at least 17 minutes per day.

Cycle 2: Activate

The Activate cycle involves alternating between lower- and higher-calorie days. On lower-calorie days, you follow the Accelerate plan. On higher-calorie days, you can add two servings of naturally higher-starch carbs, such as legumes, grains, tubers, and root vegetables. This cycle is based on the concept of alternate-day fasting, requiring you to consume your carb options with breakfast and lunch.

Cycle 3: Achieve

The Achieve cycle 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. You can now eat a wider variety of carb sources, such as breads, pastas, high-fiber cereals, and virtually any fresh fruit or vegetable. You may also drink one optional glass of alcohol per day.

Cycle 4: Arrive

The Arrive cycle is designed for long-term maintenance. You can choose any meal plan from the previous three stages (Accelerate, Activate, Achieve) and follow it 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 provides specific food lists for each cycle, which are detailed below:

Accelerate Cycle Foods

Fish: Salmon, catfish, tilapia, flounder, sole, canned light tuna in water
Poultry: Chicken and turkey breast, lean ground turkey, eggs, egg whites (limited to twice per week)
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 (limited to two servings per day)
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 (limited to two servings per day)
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

Activate Cycle Foods

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

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 (limited to activate days, 1/2 cup cooked serving)
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 (limited to activate days, 1/2 cup cooked serving)
Starchy vegetables: Breadfruit, potato, sweet potato, corn, taro, winter squash, yam (limited to activate days, 1/2 cup cooked serving)

Achieve Cycle Foods

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

Arrive Cycle Foods

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 one to two alcoholic drinks on weekends, the option to swap main meals for broth-based soups, and 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

Weight Loss: The 17 Day Diet aids weight loss by restricting calories and food groups.
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, which may aid weight loss and offer other health benefits.
Has Tips on Surviving Difficult Situations: The program provides helpful tips on eating out, surviving holidays, and family situations.
Encourages Healthy Habits: The diet is anchored in whole foods, regular exercise, and other good habits that can help achieve lasting weight loss and weight maintenance.
Beneficial for Certain Conditions: Weight loss and exercise are proven ways to help prevent and treat heart disease and diabetes. The plan’s emphasis on low-fat and low-salt foods can further lower your risk.

Potential Drawbacks of the 17 Day Diet

Unsupported Claims: Many claims associated with this diet are not supported by quality studies.
Cost of Supplements: Dr. Mike Moreno introduces supplements, which can be expensive.
Easy to Fall Off Track: 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.
Restrictive Nature: 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.
Protein Concerns: If you have kidney disease, this plan might include too much protein for you.
Exercise Requirements: If you have heart disease or any other medical conditions, you should check with your doctor before starting this program.

The New 17 Day Kickstart Diet

In his new book, Dr. Moreno introduces the 17 Day Kickstart Diet, which incorporates a 3-day "scrub" phase, acting as a detox. During this phase, individuals are encouraged to consume as many non-starchy vegetables as they want, following the "Rule of 2’s" by eating two cups of leafy greens and two cups of other non-starchy vegetables at each meal. Specific serving sizes for protein and starchy vegetables and carbohydrates are outlined, with protein portions being the size of your whole hand.

Read also: Comprehensive Diet Guide

The new diet also addresses the use of salt, recommending sea salt sparingly, and clarifies the role of coffee. Exercise during this time is not meant to burn excessive calories. The diet also features legumes throughout the sample meal plan and acknowledges the potential benefits of CBD, while addressing its common stigmas.

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