Whether you are starting the 17 Day Diet for the first time or you are needing a refresher course to start over after a long winter, there’s always something new to learn about Cycle 1 of the 17 Day Diet.
Here is your Beginner’s Guide & Quick Overview of Cycle 1.
Cycle 1 is the Accelerate Cycle
Cycle 1 of the 17 Day Diet is also known as the “Accelerate Cycle”. The primary purpose of Cycle 1 is to experience rapid weight loss, which helps flush sugar and fat storage from your system.
Think of Cycle 1 as the “cleansing” cycle releasing toxins from your body.
Quick Overview of Cycle 1
During Cycle 1, you will eliminate most carbohydrates with the exception of some low-sugar fruits and you will eliminate sugar all together.
You’ll enjoy generous amounts of lean proteins such as chicken, turkey and some fish and various low-glycemic index vegetables as well as probiotics to help promote a healthy digestive system.
If you don’t have the 17 Day Diet book yet, you may sign up for the blog’s free Quick Start Guide which includes the 17 Day Diet food lists to get started.
Cycle 1 Recap
Here’s a quick recap of Cycle 1 to get you started:
- Wake Up Drink: Within a half hour of waking, drink hot lemon water to get your digestive juices flowing.
- Green Tea: Drink green tea with most of your meals– Green tea is full of anti-oxidants and helps promote weight loss.
- Water: Drink at least eight 8-oz glasses of plain water every day. If you can drink more, the better!
- Eat generous amounts of lean protein and certain veggies.
- Consume two servings of probiotics per day.
- Eat two servings of fresh low-sugar fruit by 2pm (only fruits from the approved list).
- Friendly Fats: Use 1 to 2 tablespoons of Olive Oil or Flax Seed Oil per day.
- No sugar is allowed
- No alcohol is allowed
- Light exercise for 17 minutes each day
- Only stay on Cycle 1 for 17 Days — not a day longer!
Cycle 1 is only meant to be used for 17 days and no longer. If you reach your weight loss goal after Cycle 1, continue onto Cycle 4.
What If I Still Have Weight to Lose After Cycle 1?
If you still have weight to lose by the time you’re finished with Cycle 1, you are encouraged to move along to Cycle 2 and finish through Cycle 3 before returning to a previous Cycle to continue to lose additional weight.
Staying on Cycle 1 for too long may result in a sluggish metabolism as your body will get used to eating the same way or a long period of time.
Any questions? Visit our 17 Day Diet FAQ section.
What About the Other Cycles of the 17 Day Diet?
A Beginner’s Guide and Overview of Cycle 2
A Beginner’s Guide and Overview of Cycle 3
If you’re looking for a step-by-step overview of the entire 17 Day Diet, you can review that well.
I’ve been loving the 17 Day Diet since 2011. I love sharing my favorite healthy recipes and meal plans to keep you motivated and on the right path to success!
When I’m not hanging out here, I enjoy quick trips to the Oregon Coast, designing my jewelry line and watching Outlander!
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42 thoughts on “A Beginners Guide and Overview of Cycle 1”
Can you have protein drinks on the 17 day diet?
If you want to make a smoothie using high-protein greek yogurt, that would be fine. Otherwise, I don’t believe using protein powder to make a drink or a pre-packaged protein shake is allowed.
How much protein and cleansing veggies are too much and how little is too little? How do you know you are getting the right amount?
Hi Christine! During cycle 1, you’re allowed unlimited amounts of lean proteins and cleansing veggies. The 17 Day Diet does not count calories so the guidance is to eat enough of these to where you’re no longer hungry (not overly stuffed, just no longer hungry). While there is no calorie counting, some members do keep track of their calories to make sure they’re getting enough because this will be different for everyone based on age, weight, activity level, etc. Rule of thumb for the 17DD: if you are hungry, eat more of these two and make sure you’re getting enough water in as well.
When you say drink green tea. Is the Lipton Citrus Green Tea allowed?
I think if the ingredients say “green tea” you should be OK. Make sure there is no sugar added or anything artificial. Just plain old green tea with natural flavors such as lemon, mint, etc.
Can I use splenda on the 17 day diet?
Dr. Moreno’s choice of sweetener is Stevia. He does say, however, to use all others in moderation as most are not healthy for you.
Hi, I’m a vegan and have been using beans, tofu, and protein powder for my proteins. Is that endorsed by the diet or are there other proteins I should be using?
Yes, those items are accepted by the 17 Day Diet (protein powder is iffy, but if you’re seeing results, keep using). I think you covered most of the protein sources.
The instructions say Hot lemon water, can we use room temp water?
I think what makes this drink work is the combination of heat and lemon. You can try room temp water, but if the book calls for hot water, there’s probably a reason for it.
Hi I’m on day 3 of the diet and I was wondering if I could add Truvia to my green tea? I just cannot drink it plain.
Hi Vanessa- Truvia is OK to use!
Can you eat bacon if the fat is cut off? just wondering since its high in protein
I’m pretty sure if you cut fat off bacon, you may not have much left. Best to stick with Canadian bacon or reduced fat turkey bacon on Cycle 3.
Can you have veggie patties on cycle 1
I’d check the ingredients and make sure there isn’t a lot of added sugar, etc that would otherwise not be allowed.
Can you drink the diet citrus Lipton green tea on this diet? I don’t like hot green tea, and this is the only one I found that I can drink.
Alicia, you don’t have to drink hot tea. It can be cold. The issue to really remember with “diet” types of drinks are the artificial sweeteners used. Keep those to a minimum.
Would it just be better to make my own green tea?
If I were you, I’d make my own green tea, keep it cold (if that’s how you enjoy it) and sweeten it with something like Stevia or Xylitol in moderation. Whenever possible, it’s always best to do this.
Thank you! I will try that.
is this diet risky or safe? and can a person stay on this diet long term?
Danielle, this diet was created by Dr. Moreno (MD) and many people have been on this diet, or some variation of it for the last few years. Best to ask your doctor if it’s safe for your circumstances.
Can you combine the lemon with the tea?
You can certainly put lemon in your tea, but if you’re looking for the digestive properties that hot lemon and water provide, then best to stick with the original combo. I don’t think the tea & lemon will give you that same benefit.
Are all teas that have Green tea in the name, ok? example: Republic of tea – Goji Raspberry Green tea
Sally, probably the best advice I could give is to disregard what the name says and go straight to the ingredient list. You’re going to find that just because the name of a product has “strawberry” in it doesn’t necessarily mean there are strawberries in the actual ingredient list. Pretty scary, huh? So head to the ingredient list, and if you see green tea on the list (it should be at least the first or second ingredient), then that’s a good sign. The next thing to look for is sugar. If there’s added sugar, don’t buy it. The last thing to look for is artificial ingredients and artificial sweeteners. If you see these, run for the hills!
If you can, brew your own green tea. If you like your tea cold, then chill it and add in your own natural sweetener. This way you know exactly what you’re getting because there is so much garbage out there! Good luck and have fun!
As far as exercise is concerned for cycle 1, How about 45 minutes of weight training and skipping the cardio?
Larz, that might be OK to do in C1 as long as you keep it somewhat low-impact.
Are there any nuts that you can eat on this plan, could you substitute nuts for the oils?
Hi Shelley, unoiled nuts are allowed starting in Cycle 3 as part of your friendly fats! During Cycle 3, there are many options for friendly fats.
Hi.. I am a newbie and am totally lost on how to do the cycles.. Do you do each of them for 17 days.. Please tell me how the cycles are done..
Hi Cassandra! Each cycle is 17 days long. Probably the best way to give you an overview is to have you sign up for my quick start guide. You can get that here: https://17ddblog.com/guide
Is coffee allowed during phase 1;
Hi Sophia, coffee is allowed on the diet. I go into more detail here: https://17ddblog.com/is-coffee-allowed-on-the-17-day-diet/
My sister and I have been following the diet, along with my nieces. We have all had much success. The nice thing is that you don’t have to feel like you are starving!
You said to do light exercise for 17 mins a day. I do Yoga each morning for 30 min each day is this ok?
Deena, I think this would be OK as it’s probably pretty low impact.
green tea prefer to hot green tea or ice green tea？thanks！
Lisa, you can have your green tea however you choose!