Cycle 3 Food List

The idea behind Cycle 3 of the 17 Day Diet (Achieve Cycle) is to learn to achieve healthy eating habits including portion control, consistent mealtimes and eating healthy foods on a regular basis.  Cycle 3 introduces new foods, increase in your aerobic exercise to 45 to 60 minutes per day, and continue to eat no carbohydrates after 2pm.

In addition, in Cycle 3 you’ll be eating less protein because you’re increasing your overall food intake.  Keep your protein portions per meal down to the size of a kitchen sponge.  During Cycle 3 of the 17 Day Diet you may also enjoy up to one alcoholic drink per day (5 oz wine, 12 oz beer, or 1 1/2 oz hard liquor). You’ll continue to eat up to two servings of natural starches per day.  Remember not to eat your starches and fruit after 2pm on Cycle 3 if you are concerned about your weight loss slowing down (although it is permissible to enjoy starches/fruit after 2pm in Cycle 3).

You’ll continue the habit of drinking your hot lemon water first thing in the morning to stimulate your digestive juices, a cup of green tea at each meal, and at least eight 8 oz of plain water every day.

Here’s a list of Cycle 3 Foods:

Lean Proteins:

Fish and Shellfish (from Accelerate and Activate lists)
Lean Meats (from Accelerate and Activate lists)
Poultry (from Accelerate and Activate lists, including eggs and egg whites)**

Additional Poultry:
Cornish Hen
Reduced-fat turkey bacon or turkey sausage or turkey lunch meat**
Additional Lean meats:
Canadian bacon

Natural Starches:

All grains, legumes and starchy vegetables from Cycle 2, plus the following:

Breads (1 slice = 1 serving):
Cracked wheat
Fiber-enriched bread
Gluten-free bread
Multigrain bread
Oat bran bread
Sugar-free bread
Rye bread
Whole-grain bagel (1/2 = 1 serving)
Whole-wheat pita bread, 1 pocket
Whole-wheat tortilla- 10”

High Fiber Cereals (1 cup = 1 servings, unless where indicated):

All-Bran Extra
All-Bran Ban Buds
Fiber One
Gluten-free cold cereals
Low-sugar granola (1/2 = 1 serving)

Pasta (1/2 cup = 1 Serving):

Whole-wheat pasta
Gluten-free pasta
Vegetable-based pasta
High-fiber pasta
Udon noodles
Miracle noodles**

Vegetables – Unlimited:

All cleansing vegetables from Accelerate and Activate Cycles
Broccoli sprouts
Grape Leaves
Kelp and other edible seaweeds
Nopales (edible cactus)
Pea pods
Summer Squash
Swiss Chard
Yellow wax beans
Virtually any vegetable


2 servings daily (1 serving = 1 piece of fresh fruit or 1 cup of chopped fresh fruit)

All fruits from Accelerate and Activate Cycles
Virtually any fresh fruit

Probiotics, Dairy, and Dairy Substitutes:

1 to 2 servings daily

Probiotic Foods from Accelerate and Activate Cycles
Cheeses (Brie, Camembert, Fontina, low-fat Cheddar, Edam, feta, goat, Limburger, and part-skim mozzarella) (2 ounces = 1 serving)
Low-fat cottage cheese (1/2 cup = 1 serving)
Low-fat milk, including skim (1 cup = 1 serving)
Low-fat ricotta cheese (1/2 cup = 1 serving)

Dairy Substitutes: sugar-free rice, almond or soy milk (1 cup = 1 serving)

Friendly fats

1 to 2 tablespoons daily, unless indicated elsewhere:

Avocado (1/4 fruit = 1 serving)
Canola Oil (1 tablespoon = 1 serving)
Walnut Oil (1 tablespoon = 1 serving)
Light mayonnaise (2 tablespoons = 1 serving
Mayonnaise (1 tablespoon = 1 serving)
Nuts or seeds, un-oiled (2 tablespoons = 1 serving)
Reduced-calorie margarines (2 tablespoons = 1 serving)
Reduced-fat salad dressings (2 tablespoons = 1 serving)
Salad dressings (1 tablespoon = 1 serving)
Trans-free margarines (1 tablespoon = 1 serving)

Optional Snacks

These snacks are all under 100 calories. Plus they’re filling and fun to eat.

Mini Babybell Light cheese – 2 disks**
Frozen fruit bar
Fudgsicle, 100 calorie bar
Granola bar, reduced sugar and fat
Microwave popcorn, light (4 cups)
Skinny Cow ice cream sandwich
Sugar-free pudding cup
String cheese – 1 piece**

**Changes to the 17 Day Diet per the 17 Day Diet Breakthrough Edition (published 12/31/13)