Welcome! This is your crash course on all things 17 Day Diet. Think of this page as your "central hub" where you can come back to reference the important parts of each cycle.
The diet is broken down into four cycles of 17 days each -- yes, that's why it's called the 17 Day Diet! ;)
Each cycle has a very specific purpose, and I'm going to take you through each one, including how to maximize your weight loss during each phase. I'm also sharing all the important links to each cycle food list, samples of 17 Day Diet menus, and yummy recipes!
OK, let's get started!
Before we dive in too deep, I want you to get a quick overview look at the 17 Day Diet. I'll go into much more detail below, but first check out this pretty infographic for a bird's eye view!
Cycle 1 of the 17 Day Diet is where most experience rapid weight loss. Cycle 1 is also known as the "detox cycle". It's in this cycle where you'll remove from your diet added sugars, refined carbs and other starchy vegetables, grains and high-sugar fruits. You'll stay on this cycle for no more than 17 days.
Your 17 Day Diet Meal Plan for Cycle 1 will consist of good, clean food. You'll load up on unlimited amounts of lean proteins (such as chicken, turkey, and some fish) and cleansing vegetables (such as broccoli, leafy greens, and carrots). You'll enjoy two low-sugar fruits per day before 2pm, two probiotics (such as no-sugar added yogurt or certain fermented foods), and limited healthy fats (such as olive and flax oil).
During Cycle 1, you'll keep yourself hydrated with your hot lemon water first thing in the morning, green tea at meal times and water throughout the day.
The 17 Day Diet Cycle 1 part of the plan is all about detox. As you eliminate sugar and carbs, you'll flush toxins from your body. As a result, most experience rapid weight loss during this cycle. Many on Cycle 1 report losing anywhere from 7 to 11 pounds (and sometimes more). As always, individual results do vary.
In Cycle 1, you'll keep exercise to a minimum. The doctor recommends at least 17 minutes of low-impact exercise per day (twice per day if you're using the original 17 Day Diet book).
In your first three to five days you may experience headaches, lightheadedness, and low energy. This is likely due to the effects of detox and toxins leaving your body as you remove sugar and carbs from your diet. Keep your water intake high, and if you're hungry, make sure you eat plenty of lean proteins and cleansing vegetables.
Here's a quick 10-point checklist on tips for the 17 Day Diet Cycle 1 portion of the plan. Remember, you get to eat unlimited amounts of lean proteins and cleansing veggies during Cycle 1, so make sure you eat if you are hungry!
If you're getting started for the first time, you can grab my free quick start guide for the 17 Day Diet.
Here's a quick overview with details in a summary format on every step of the 17 Day Diet Cycle 1.
Once you're finished with your 17 days on Cycle 1, you can either have a Transitional Day Fast (aka smoothie day) for one day and then move onto Cycle 2, or skip the smoothie day all together and head to your first day of Cycle 2.
Cycle 2 of the 17 Day Diet is where you'll switch things up a bit to confuse your metabolism. Cycle 2 is also known as the "body confusion cycle". You'll stay on this cycle no longer than 17 days.
The 17 Day Diet Cycle 2 portion of the plan is all about keeping your body from experiencing a plateau through alternating high and low caloric days. It's in this cycle where you'll start adding in other lean proteins and starchy vegetables, grains and legumes from an expanded food list.
Your 17 Day Diet Meal Plan for Cycle 2 will be similar to the last cycle, but you'll add in other types of proteins and starchy foods every other day. So you'll alternate between Cycle 2 days and Cycle 1 days.
For instance, on day 1 you'll add in other types of lean proteins (such as beef, pork and certain shellfish), and you'll enjoy two natural starches before 2pm (such as oatmeal, brown rice and sweet potatoes). You'll continue to eat two servings of low-sugar fruits by 2pm, two probiotics, and limited healthy fats.
On day 2, you'll revert back to a Cycle 1 menu. You'll load up on unlimited amounts of lean proteins (such as chicken) and cleansing vegetables (such as broccoli), and continue with the limited low-sugar fruits, probiotics, and so on.
On day 3, you'll go back to a cycle 2 menu with the expanded food list. And on day 4, you'll go back to a cycle 1 menu, and so on.
During Cycle 2, you'll continue to keep yourself hydrated with your hot lemon water first thing in the morning, green tea at meal times and water throughout the day.
As I mentioned earlier, the 17 Day Diet Cycle 2 portion of this plan is designed to keep you from that dreaded plateau with alternating menus with expanded food items every other day.
In Cycle 2, you'll continue to keep exercise to a minimum. The doctor recommends at least 17 minutes of low-impact exercise per day (twice per day if you're using the original 17 Day Diet book).
As you alternate between high and low caloric days, you'll start to see changes in your body. Most people report seeing more inches than pounds lost during this cycle. Make sure you take measurements before starting Cycle 2 so you can keep track of changes in your body composition just in case the scale doesn't move as quickly as you'd like it to during this cycle.
It may be difficult to stay on track with all of the extra food choices in Cycle 2. Remember, you get to choose how you incorporate the 17 Day Diet into your weight loss journey. If you feel like the temptation is too much, try alternating to your cycle 2 day after having two cycle 1 days. I explain how to customize the 17 Day Diet Cycle 2 portion of the plan to fit into your lifestyle.
Grab my free Top 10 Most Popular Recipes for the 17 Day Diet. This will help you keep the momentum going with yummy food in Cycle 2!
Here's a quick overview with details in a summary format on every step of the 17 Day Diet Cycle 2 portion of the plan.
Once you're finished with your 17 days on Cycle 2, you can either have a Transitional Day Fast (aka smoothie day) for one day, then start your first day of Cycle 3, or skip the smoothie day all together and move to your first day of Cycle 3.
Cycle 3 of the 17 Day Diet is all about making better choices, keeping food portions in check, increasing exercise and maintaining healthy eating habits.
You'll have the option to stay on this cycle as long as you need to in order to lose weight, or you can stay on Cycle 3 for 17 days before returning to a previous cycle to continue another round of the diet.
The 17 Day Diet Cycle 3 portion of the plan is about increasing your food choices, including breads, pastas and higher-sugar fruits by 2pm. As you expand your starchy foods, you'll also increase your exercise.
Your 17 Day Diet Meal Plan for Cycle 3 will consist of more bread, pasta and starchy vegetables. As you increase your starches, you'll reduce the amount of protein to the size of a kitchen sponge per meal. 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).
During Cycle 3, you'll continue to keep yourself hydrated with your hot lemon water first thing in the morning, green tea at meal times and water throughout the day.
As I mentioned earlier, the 17 Day Diet Cycle 3 portion of this plan is designed to form better eating habits, you'll learn to make better food choices, and you'll start watching portions. You may or may not reach your weight loss goal during this cycle, so if you need to lose more weight during the 17 Day Diet Cycle 3 portion of this plan, there are a few options to choose from.
In Cycle 3, you'll ramp up your exercise during this cycle. You'll want to increase your exercise to 45 to 60 minutes most days of the week. Here is the doctor's recommendations for exercise on cycle 3 of the 17 Day Diet.
You may notice your weight loss slows down in Cycle 3. However, changes in body composition occur, so make sure you take measurements before you start this cycle. So while the scale doesn't move that much for most, you're likely to see your dress size go down! If you can remember that Cycle 3 is more of a mental game, you're good to go. If you stick faithfully to this cycle, you'll likely lose more weight once you go back to Cycle 1.
During Cycle 3, you're allowed to eat your starches after 2pm. However, if you want to continue to lose weight during this cycle, it's best to eat all starches before 2pm. Avoid alcohol if you want to see the weight continue to drop off, too! A quick tip for Cycle 3 includes the use of the Transitional Day Fast (aka smoothie day) every 7 days during this cycle.
OK, so you've been through the diet for a round and you need a bit more help with meal planning! Learn my 3-step system for creating a 5-dinner meal plan. While you're there, you can sign up for a free 5-Day Dinner Meal Plan for the 17 Day Diet.
Here's a quick overview with details in a summary format on every step of the 17 Day Diet Cycle 3 portion of the plan.
When you're finished with your 17 days of Cycle 3, and you have more weight to lose, you have a few options to choose from. They vary from staying on Cycle 3 until you reach your goal, or going back to a previous cycle. I explain each option in detail here.
Cycle 4 of the 17 Day Diet is the "arrive cycle". By now you've reached your weight loss goal and you're now on maintenance. I go into detail of how the 17 Day Diet Cycle 4 of the weight loss plan works. For more information, go here.
I recommend purchasing the 17 Day Diet Breakthrough Edition.
However, while you wait for your book to arrive, grab my free quick start guide to get you going right away. This guide is 24 pages and gives you exactly what you need to get started tomorrow!
I'll break down the 17 Day Diet by cycle with an overview of Cycles 1 through 4, complete food lists, a run-down of the Transitional Day Fast (aka smoothie day), 13 of the most commonly asked questions, and a few weight loss tools to get you started!
Nobody likes a boring meal!
If you're looking for a hand full of yummy dinner recipes to get you started, then check out my Top 10 Most Popular Recipes for the 17 Day Diet.
This is a PDF that you'll download and it's already formatted to print for your convenience.
These recipes are going to help you gain some momentum during any cycle! Plus, they're so yummy that your entire family will love them!
Yep, say goodbye to making two separate dinners every night!
17 Day Diet Food Index in Alphabetical Order - I organized every single food item from the 17 Day Diet in a nifty index sorted alphabetically. For each food item, I'll tell you which cycle it's approved for.
Transitional Day Fast for the 17 Day Diet - read all about how to use this smoothie day in between each cycle, or every seven days while in Cycle 3.
17 Day Diet for Vegetarians and Vegans - here you'll find the vegetarian guidelines for the 17 Day Diet.
Simply Me Daily Food Journal for the 17 Day Diet - This is a paperback journal I published that is designed specifically for the 17 Day Diet. You can check it out on Amazon.
BistroMD Review - Read my review of the 17 Day Diet Delivery service by BistroMD. This is a good option if you're too busy to cook, or don't like to cook for one person.
17 Day Diet Reviews - If you're just starting out and want to read reviews of the diet, I have a ton of user reviews to give you an idea of how much the diet helps!
Free Facebook Group for the 17 Day Diet - I have a private community on Facebook where we have fun supporting each other, swapping recipes, and participating in various weight loss challenges throughout the year. Request to join!
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Disclaimer: My 17 Day Diet Blog is in no way affiliated with Dr. Moreno’s 17 Day Diet. All information presented on this website is for informational purposes only. These statements have not been evaluated by the Food and Drug Administration. This website is not intended to diagnose, treat, cure or prevent any disease and is not intended to be a substitute or replacement for any medical treatment. Please seek the advice of a healthcare professional or your primary physician for your specific health concerns. Individual results may vary.