Dr. Moreno’s (Dr. Mike’s) 17 Day Diet is a cycled eating plan that alters the amounts of carbohydrates, proteins and fats you eat every few days. Divided across four phases, each is designed to accomplish a different objective: burning fat, resetting the metabolism and teaching you proper portion control and hunger signs.
This clean eating plan avoids sugar, processed foods, fried foods and other heavy dishes and teaches your body to nourish itself through eating healthy food like turkey and asparagus spears and other cleansing vegetables.
The Diet also shares tips to avoid holiday weight gain: It encourages you to pre-diet, which means to eat a healthy dinner before you attend holiday parties or other festive occasions that are food-focused. And when you’re at the party, choose only two to three of the healthiest appetizers. You’re also encouraged to stay away from the buffet table and say no to festive desserts and candy.
The 17 Day Diet does not mean you can lose all the weight you want to lose in 17 days! (Don’t I wish!) The reason it’s called the 17 Day Diet is it was initially created to help keep people from gaining weight through the holidays. It was later developed into four, 17 day Cycles, structured to cause “metabolic confusion” by adjusting food intake and habits at regular intervals. The idea is that the body will burn more abdominal fat by varying calories consumed.
This is not a fad diet. Although it does promote quick weight loss at first it’s based on lean proteins, vegetables, fruit and eventually whole grains.
Here are the four Cycles:
Accelerate: This promotes fast weight loss by eating low carbohydrates and “cleansing” the body
Activate: This is a metabolism boosting cycle where the metabolism is “re-set”
Achieve: “Good” carbohydrates are introduced into the body
Arrive: A lifestyle eating plan that combines the first 3 Cycles
On the First Cycle you can eat all you want of the following proteins, they’re referred to as “FREEBIES”: Salmon – canned or fresh, Sole, Flounder, Catfish, Tilapia, Canned Light Tuna, Chicken Breast and Turkey Breast (boneless, skinless of course), Lean Ground Turkey, Eggs (No more than 4 a week or 2 per day), Egg Whites are unlimited.
You get 2 servings a day of a probiotic choice: Either 6 oz of Sugar-free yogurt, 1 Cup of Kefir, 1/2 Cup Breakstone LiveActive cottage cheese or 1 Cup of Low-fat Acidophilus Milk. (Basically the acidophilus milk is just low-fat milk with probiotics added to it the same with the cottage cheese).
No other dairy except fat free cheese, fat free sour cream as condiments and in moderation (see below).
Vegetables are limited to “Cleansing Vegetables” but are also “FREEBIES” and can be eaten anytime: Artichoke and Artichoke Hearts, Asparagus, Bell Peppers (all colors), Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Cucumbers, Eggplant, Garlic, Green Beans, Kale, Leeks, Lettuce (all varieties), Mushrooms, Okra, Onions, Parsley, Scallions, Spinach, Tomatoes, Watercress.
Fruit, two servings daily before 2:00 PM of Apples, Berries-all types, Grapepfruit, Oranges, Peaches, Pears, Plums, Prunes, Red Grapes, Prickly Pear Cactus, Lemons.
Condiments allowed in moderation are: : Salsa, Low-carb marinara, Lite Soy Sauce, Low-Carb Ketchup, Fat Free Sour Cream, Low-Fat Low-Salt Broth, Truvia, Sugar Free Jams/Jellies, Vegetable Cooking Spray, Fat Free Cheeses, Fat Free Salad Dressing, Salt, Pepper, Vinegar, Mustards, Herbs and Spices.
Remember these are allowed in ”moderation”. In this Cycle you can eat as much as you want of specific proteins and cleansing vegetables. You don’t have to count anything except 2 daily fruit servings, 2 probiotic servings and your fat serving (1 to 2 tbls of friendly fat – Olive Oil or Flaxseed Oil - to use on salad, vegetables or for cooking)
You start everyday with one 8 ounce cup of hot water mixed with half a lemon. You can count this as one of your 8, 8 ounce glasses of water a day.
On Cycle 2 you can add Additional Proteins – Shellfish and Lean Cuts of Meat
Natural Starches: (1 serving = 1/2 cup) – Brown Rice, Bulgur, Barley, Couscous, Cream of Wheat, Grits, Basmati Rice, Oatmeal
Legumes (1 serving = 1/2 cup) – Black Beans, Butter Beans, Garbanzo, Northern, Kidney, Lima, Navy, Pinto and Soy Beans, Lentils, Peas
Starchy Veggies – Breadfruit, Corn, Potatoes, Sweet Potatoes, Winter Squashes, Yams
Add two daily servings of natural carbohydrates (not to be eaten after 2:00 PM) … everything else stays the same
Some of the meal plans look like this:
- (Protein) scrambled egg whites with apple and green tea
- large green salad with tuna and balsamic vinegar and olive oil, with green tea
- grilled chicken with steamed or raw vegetables, with green tea
- (Protein), fresh peach, and green tea
- chicken salad, brown rice, sugar-free fruit-flavored yogurt, green tea
- grilled salmon with steamed vegetables, green tea
- whole wheat toast, hard-boiled egg, apple, green tea
- grilled chicken Caesar salad, whole wheat toast, fresh fruit, green tea
- roasted pork tenderloin, mixed salad, green tea
- scrambled eggs, sliced peaches, green tea
- grilled salmon on lettuce bed, green tea
- rib eye steak, Caesar salad, baked sweet potato, two glasses red wine
Dr. Moreno gives you a 17-minute exercise that you can do every day to reshape your body OR asks that you walk at least 17 minutes a day. (Anyone can do 17 minutes, right) More is better of course but 17 minutes is minimum!
The 17 Day Diet is a weight loss plan that is designed to help you take off weight quickly and effectively. The cycled eating plan features four distinct phases that are intended to burn fat, re-teach you how to eat and most importantly, reset your metabolism so that it works efficiently and smartly.
NEWBIE TIPS YOU WILL NOT FIND IN THE BOOK BUT ARE IMPORTANT TO FOLLOW:
NEWBIE TIPS: First make sure the yogurt you use has 9 grams or less of sugar per serving. It may contain fruit (doesn’t count for your fruit for the day) BUT if you get plain yogurt – to use in place of sour cream or to add your own fruit or sugar free jelly or jam, then get non fat Greek style. IF you add your own fruit then it DOES count for your fruit for the day.
Also, if you use the menus in the book they are too low in calories if used alone. You must supplement them with foods off the freebies list. You can have as much as you want, any time you want from the lists on your cycle. You should NEVER be hungry. If you are – EAT just make sure you’re eating something that’s allowed on your cycle. Remember the food on the protein and veggie lists can be eaten at any time, in any amounts!
Make sure to take a multivitamin as suggested in the book. This is EXTREMELY IMPORTANT. Green Tea can deplete you of iron. If you have any problems with iron you should not drink the tea….and you should not drink it during “that time” of the month, but if you do, be cautious. If you begin to feel lethargic then stop drinking it, wait a few days and see if you feel better. Often the Green Tea is depleting people of iron and causing them to have very low energy. But definitetly take the multivitamin.
Supplement the menus by at least 200-400 calories a day. As long as you are eating the foods allowed on your cycle you’re okay. Remember you can eat the protein and veggies in your cycle any time in any amount! The menus can get very boring, very fast. In fact I don’t recommend them. It’s best to create your own menus using the food lists and the cookbooks. This way your meals are interesting and delicious. People who just follow the menus in the book don’t seem to do as well on the diet because they get bored too fast.
Have something prepared you can eat anytime in any amounts. This is important. The soup recipe in the book is one idea or I keep ground turkey, cooked at all times in my fridge. I cook it in garlic powder, onion powder, soy sauce, pepper, red bell pepper and onion…and brown it very well. I keep this mixture and a head of cabbage and lettuce, cleaned and ready to go, in the fridge all the time!! This way if I’m hungry I get out the meat, cabbage, shredded nf cheese, salsa, nf plain Greek yogurt and onion and can make a wrap or turkey taco in a minute that you can eat 24/7. It’s always the first thing I go for when I’m hungry or want a late night snack!
Eat fruit 8 hours before bed whenever that it. I don’t go to bed until 2:00AM so I can eat fruit until about 6:00 PM. It does not have to do with 2:00 PM it has to do with not eating fruit 8 hours before bed. He only said 2:00 PM because he assumed people go to bed at 10:00 PM. Well, not at this house! LOL
I was a participant on the diet on The Doctors Show. You can read more about me under “About Me” on the blog! I’m glad you’re here…you will be successful if you stick with it!
I promise! Please feel free to contact me at: firstname.lastname@example.org with “17 Day Diet” in the Subject if you have any questions or click on the “scales with feet” to take you to our Facebook site where questions are answered frequently and more recipes posted.