The 17 Day Diet, created by Dr. Mike Moreno, is a weight loss program designed to help individuals lose weight rapidly and build healthy eating habits. The diet claims to help you lose up to 10-12 pounds (4.5-5.4 kg) in only 17 days. It was first published in 2010 and a "breakthrough edition" was released in 2014 with more recipes, food options, and optional supplements. The diet is based on the principle of changing food combinations and calorie intake every 17 days, which is believed to prevent boredom, keep the metabolism active, and speed up weight loss.
Core Principles of the 17 Day Diet
The key to this diet is constantly changing foods and calorie intake, which is claimed to boost your metabolism. Dr. Moreno believes that this prevents boredom and keeps your metabolism in a state of “confusion” to speed up weight loss and avoid plateaus. It aids weight loss by encouraging whole, unprocessed foods and exercise.
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 meant to be followed for life. As you move through the cycles, the diet introduces new strategies and food options. It’s worth noting that the diet does not tell you how many calories to eat during each cycle. However, it progressively increases your calorie intake by introducing more calorie-rich options with each cycle.
The Four Cycles of the 17 Day Diet
Cycle 1: Accelerate
The Accelerate cycle is the first 17-day phase of the diet. This initial phase aims to promote rapid weight loss by increasing protein intake, improving digestive health, reducing sugar, sweets, and refined carbs, and clearing the body of possible toxins that affect metabolism.
During this cycle, you’re allowed to eat unlimited protein and vegetable options from the specified Accelerate foods list. The book claims that it is harder to burn carbs later in the day, as you’re less active.
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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.
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. Note that you can only choose eggs as a protein option 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. It’s worth mentioning that you may eat only two servings of low-sugar fruits 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. You may eat only two servings of probiotic foods 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.
Cycle 2: Activate
The Activate cycle is the second 17-day phase of the 17 Day Diet. The diet alternates between low-calorie days and slightly higher-calorie days, which is known as metabolic “confusion”. This method purportedly helps prevent plateaus and keeps the metabolism active.
During this cycle, you alternate between lower- and higher-calorie days. On lower-calorie days, you simply eat as you would during the Accelerate cycle. On higher-calorie days, you 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. This means that you must eat your carb options with breakfast and lunch during this second cycle.
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Foods to eat during the Activate cycle:
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. One serving of grains is a 1/2 cup cooked. Grains can only be consumed on activate days.
- 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. One serving of legumes is a 1/2 cup cooked. Legumes can only be consumed on activate days.
- Starchy vegetables: Breadfruit, potato, sweet potato, corn, taro, winter squash, yam. Grains, legumes and starchy vegetables can only be consumed on activate days.
Cycle 3: Achieve
The Achieve cycle is the third 17-day phase of the 17 Day Diet. This 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.
During this 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.
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.
Cycle 4: Arrive
The Arrive cycle is the last phase of the 17 Day Diet. Unlike other cycles - that all last 17 days - this cycle is meant to be followed for life. This phase includes a modified version of the previous cycles, allowing for occasional indulgences while encouraging consistent portion control and balanced meals.
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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.
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
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.
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.
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.
Foods to Limit or Avoid
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. The diet recommends avoiding eating fruits after 2 pm as it claims that the natural sugars may interfere with weight loss efforts.
Claims vs. Reality
Claim: Followers can lose up to 10-12 pounds in just 17 days.
Reality: According to the Centers for Disease Control and Prevention, a healthy weight loss rate is 1-2 pounds per week. The actual amount of weight loss will vary based on individual factors such as starting weight, activity level, and adherence to the program.
Claim: The diet involves four distinct 17-day cycles, each with its own specific dietary rules and food restrictions.
Reality: True, the diet is structured around these cycles, which can be restrictive.
Claim: Dr. Moreno recommends 17 minutes of daily exercise.
Reality: Some critics argue this may be insufficient for substantial health benefits or prolonged weight maintenance.
Claim: The diet includes healthy eating principles such as lean proteins and vegetables.
Reality: While generally true, 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.
Claim: Restriction of specific food groups during certain cycles.
Reality: This could lead to a lack of balance in essential nutrients if not carefully managed.
Tips for Long-Term Weight Management with the 17 Day Diet
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.
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. 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.
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.
Important Considerations
It’s always recommended that you consult a healthcare professional before you start any diet or exercise program.