Oh, shoot! You were doing great up until Day 10 of Cycle 1 and you caved — that piece of chocolate cake was sure delicious, but guilt starts to set in and you feel awful for cheating on your 17 Day Diet.
“Should I start over to Day 1 of Cycle 1 because I had one bad day?”
Keep going. There’s no need to start over.
The whole idea of each cycle is to be on it for just 17 days. Any longer and your body will get used to the regimen.
If you accidentally fall and have that slice of pizza or a full day of binging, pick yourself back up and continue onto the next day of the cycle you happen to be on.
What Can I Do Instead?
Look, there are plenty of options out there if you had a day “off plan”. If you feel like you need a jumpstart on your weight loss again, there are a few things you can do:
1. Have a Transitional Day Fast
If you cheated for a day or two, consider having a Transitional Day Fast (aka smoothie day) before moving forward during your particular cycle. This is the exact reason why this smoothie day exists.
2. Do a Quick 2-Day Detox
I have several quick detox plans to choose from if you want to incorporate a few days of super clean Cycle 1 eating, regardless of the cycle you’re currently on. You’re extending your cycle a few days by doing this, but it beats starting over!
My awesome 2-day post holiday detox can be used any time of the year!
Have you had a moment of weakness on the 17 Day Diet? If so, what did you do to get back on track?
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!
Are you new to the 17 Day Diet? Check out my latest book, Fast Track Your Weight Loss With The 17 Day Diet on Amazon! (aff link)
19 thoughts on “If I Cheated on the 17 Day Diet, Do I Have To Start Over?”
I have a hard time staying on this diet, but it really works and I get frustrated with myself. I miss bread the most. I lost 9 lbs so far and need to lose another 11 lbs at least.
I’m on day 12 of cycle one and loving how much slimmer I feel. I don’t feel the need to cheat but have a wedding to go to tomorrow so I don’t have a choice. I was just wondering how badly a day off will impact on my progress as I have my wedding dress fitting on Tuesday!
Hi Claire! Congrats on feeling slimmer. The COOL thing about life is YOU DO have a choice. If you know you’re going to eat something that’s not on the approved list, Why not go to this wedding tomorrow and just be very in tune with what you are eating. Don’t go overboard. Just have a little taste of this and a little taste of that and be done with it. There’s no reason to have a cheat day if you’ve been consistently losing weight. Besides, if you cheat too much, you may risk gaining a few pounds. Is that worth it? It’s all about making good choices, learning that food is not about pleasure (but nutrition and energy) and sticking to your goals even when faced with challenges. You can do this!
I am on day 10 of cycle 1 & love seeing the results! My issue is between supper & bedtime I tend to get hungry & go to bed that way. I’ve been being super strict with the diet thus far aside from the 2 small bites I just couldn’t resist from my nephews poptart. Is it ok to have small cheats like that? What should cheats consist of?
Hi Shana, I think a small protein snack in the evening is a good thing. This will actually keep your blood sugar level stable while sleeping. I’d try to keep it healthy because two small bites adds up to more when you’re not thinking about it.
Hi there! Thank you for your advice, I tried to stick to sensible choices and drink lots of water between the bubbly. I gained 3lbs in water weight but after 2 days of cleansing vegetables I’m back to where I was before I went – fabulous!
Good to hear, Claire! I’m glad you survived — and thanks for the update!
I cheat today i so upset and feel bad but i’m not gonna give up! i believe in myself and know that in the end i will acomplish my goel i’m worth it !
Don’t give up and keep moving forward! Can’t beat yourself up over cheating one day. Sometimes cheating one day helps give us motivation to keep losing! Good luck!
My slip was sampling pasta at a work pot luck followed by 2 beers on a very bery stressful day. C1 ia rough on high stress days , but I didn’t binge!
We all have bad moments, even thin people! The problem with dieters, as I see it is that we are SO hard on ourselves! The important thing is to get up, dust yourself off and continue to work hard to reach your goals! Don’t make one “bad” day the start of several. I have found that if I think about food being bad, I tend to want to eat it! If I just look at it as an unhealthy choice rather than a fat food, I tend to be able to stay away from it.
Love this, Janice. Great advice!!
What did Dr Moreno say in the book to do to get back on track after a holiday weekend? I cheated for 4 days. Rice and regular milk and palmiers and all. What is most effective for getting back on?
Hi Tiffany, in the book he tells us we can have a Transitional Day Fast (smoothie day). You can read more here: https://17ddblog.com/transitional-day-fast-17-day-diet/
Hi Torey, I’m on the 16 day of the first cycle, I haven’t weigh myself, because I’m really afraid to see no change in my weight, I cheated 2 days and I have been feeling really really guilty. I think about food all the time and, despite the fact that people have told me I look better, I don’t feel better or slimmer. However, I really want to continue because I feel like it might actually work but I was wondering what could I do to stop thinking and craving for food all the time.
Daniela, are you by chance a part of my private FB group? If not, request to join here and ask your question to the lovely ladies in the group. They would love to give you some advice! https://www.facebook.com/groups/17ddblog/
At the end of the day, positive mindset really is key! As you lose weight, you really must work on having positive self talk. Otherwise, you’ll always struggle with these issues!
Thank you so much for your response I will definitely join the group. :D
Hi there, so Its my birthday this weekend, and my first 17 day cycle ends on friday, i never feel like having a cheat day, but i kind of want a half burger (no fries) and a small scoop of ice cream for my birthday, is it ok to take one day off between cycles? I dont want to but i want to so im just very confused
Hi Linn, I think I may have missed your bday! I hope you made the best decision for YOU! While the 17 Day Diet doesn’t promote “cheat meals or days”, I personally think you have to do what works for you. If you did have a bday meal, you can always have a “smoothie day” to ramp up your weight loss. You can find more info here: https://17ddblog.com/transitional-day-fast-17-day-diet/