It’s never too early or too late to set goals for your weight loss.
The 17 Day Diet is a great tool to help you reach your goals. Plus, the diet plan really is more of a lifestyle than a diet, so it’s a win-win for anyone who wants to incorporate this type of eating in your every day routine.
So if you are looking to set a weight loss goal and are considering the 17 Day Diet as a method to reach your goal, here is a 10-point checklist to help you get started, plus a few extra bonus points!
1. Quick Start Guide PDF, Paperback Version, & Food Journal
I have a few resources to help you get started right away including a PDF quick start guide that you can download today as well as printed books if you prefer something in your hand.
First, get a jumpstart on the 17 Day Diet with my free quick start guide PDF.
I’ve boiled down all 531 pages of The 17 Day Diet Book in my free 24-page guide.
I give you an overview of the diet by cycle, best practices for the Transitional Day Fast, a complete food list for each cycle, a weight loss goal chart and more.
Sign up for your free 17 Day Diet Plan PDF guide now.
Paperback Version: Fast Track Your Weight Loss With The 17 Day Diet
If you’re the type of person who really wants a paperback book in your hand, consider my book, Fast Track Your Weight Loss With The 17 Day Diet.
This book is available on Amazon.
It features the key portions of my electronic quick start guide with an overview of each cycle, the food lists and tips for weight loss.
In addition, Fast Track Your Weight Loss with the 17 Day Diet includes a 7-day meal plan for Cycle 1 including recipes and a 7-Day Wellness, Fitness & Food Journal.
You may order Fast Track Your Weight Loss With The 17 Day Diet on Amazon.
My Lil’ Food Journal for The 17 Day Diet
I also have a brand new way of keeping track of your food intake. My book, My Lil’ Food Journal for The 17 Day Diet is available in paperback and hard cover on amazon.
Click here to check out my food journal.
My Lil’ Food Journal for The 17 Day Diet has daily food requirement checklists and a place to record all of your food intake for breakfast, lunch, dinner and snacks.
There is a checklist and journal entry for all days of Cycles 1, 2 and 3 of the 17 Day Diet. This journal gives you 51 days of entries, which is a complete round of the 17 Day Diet.
Simply Me Food Journal for the 17 Day Diet
I also have a paperback food journal that I created specifically for the 17 Day Diet called Simply Me.
It takes you on a full round of the 17 Day Diet, including cycles 1, 2 and 3.
Simply Me is more than just a food journal. It’s a holistic approach to health and wellness.
My Simply Me food journal not only helps you keep track of your food intake, it also contains prompts to help you reach your goals for your mental health.
It includes prompts for positive affirmations, daily intentions, and a daily gratitude practice.
In addition to keeping track of your daily stats, including fitness activity, there’s a section before and after each cycle where you’ll keep track of your beginning and ending weight, cycle goals and wins!
You can take an inside look of Simply Me over on Amazon.
2. Sign a Diet Contract with Yourself
By formally committing to the 17 Day Diet, this signed contract will help keep yourself accountable and successful. (grab your free weight loss contract download)
3. Join an online support community
I host several weight loss challenges a year where I provide extra support in a private Facebook group. This is a special place to get support from other like-minded individuals who are on the same journey as you.
When not running a challenge, I have a great community within my Facebook group.
Request to join my Facebook group
I’m pretty active over on my Facebook page and I occasionally make an appearance over on my Instagram account.
4. Buy a weight scale that measures in .2 pound increments
You’d be surprised how many times you might be shy of pound by one or two ounces.
It can get very discouraging not seeing the scale move as quickly as you’d like it to.
So if you get a scale that measures in .2 pound increments, you’ll see every ounce of progress along the way! (here’s a great scale I use)
5. Write it all down in your daily food journal
There’s something special about putting pen to paper that actually helps you stay on track.
I have both a one-page simple food journal (you can download that here) or as I mentioned earlier, I have published a paperback food journal that not only allows you to keep track your food by cycle, but includes daily prompts for affirmations, gratitude journaling, and more.
As I mentioned before, I also have a few food journals that are specific to the 17 Day Diet.
My Lil’ Food Journal For The 17 Day Diet is strictly a food journal (51 days worth) as well as a more holistic approach to mental and physical health with my Simply Me journal.
If you only need help with your first 7 days of the 17 Day Diet, consider my book Fast Track Your Weight Loss With The 17 Day Diet, which includes a 7 day food journal (among other things!).
6. Use a daily weight loss tracker
Remember, every ounce counts! If you’re the type of person who needs to keep track of your weight loss daily, then by all means, you need a weight loss tracker.
Not only is my one-page tracker perfect for keeping track of your weight loss, but it’s also keeping track of your inches, too.
Remember the scale is not the only indicator (download your weight tracker here) or check out my Simply Me daily food journal on Amazon that also allows you to keep track of your weight and inches lost.
7. Buy a pair of inexpensive dumb bells
Cardio is great for weight loss, but a little bit of strength training with your routine will really set you up for great results.
Use a pair of dum bells for your 17 Day Diet walking workouts (to maximize caloric burn).
Start small and go for 2 to 3 pound weights — you’ll be surprised at how well they work, even when they don’t weight that much! (here are some great dumbbells here).
8. Plan ahead for your first week
When it comes to weight loss, planning ahead is really your #1 key to success.
Plan your meal plans and your grocery list ready a week before you’re ready to start your diet. This will give you a quick head start and help you become more successful.
(Read this blog post for some helpful ideas on how to prepare ahead with meal plans and recipes.)
9. Get an exercise buddy or accountability partner
Getting fit and losing weight is more fun when you can do it with someone you like and a friend that holds you accountable.
You can join my free online support group and grab an accountability partner to help you stay motivated.
10. Surround yourself with positive people
You’re the average of the 5 people you spend your most time with.
Make sure you’re spending time with people who uplift you and support you every step of the way.
Most importantly, since you spend 100% of your time with yourself, make sure you have a positive mindset.
11. Get a step-by-step meal plan to help you get started right away
If you’re feeling a bit overwhelmed and don’t know quite where to start, get a little extra help — consider purchasing one of my awesome meal plans.
If you need a bit more extra help with all cycles of the 17 Day Diet, take a look at Simple N’ Lean 17™. This includes meal plans, recipes, shopping lists, and some really cool bonus gifts!
If you’re looking for recipes only, you can check out my free collection of 17 Day Diet recipes or browse my shop for my recipe books for cycle 1.
12. Check out BistroMD home delivered meals
If you’re a busy mom tired of cooking two different meals (one for you and the other for your family) or just too tired to cook from your long day at work, here’s a WONDERFUL solution for you!
BistroMD has a delicious AND affordable 17 Day Diet Meal Delivery Service.
All food is 17 Day Diet approved, prepared using quality ingredients, frozen fresh and delivered to your door each week. You can check out more information on my review of the healthy meals delivered to your home by BistroMD..
FREE CHECKLIST DOWNLOAD: Click here to save a copy of your own 17 Day Diet Checklist
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)
20 thoughts on “Your 17 Day Diet Pre-Weight Loss Plan Checklist (PDF download)”
Thank you, it can get discouraging and frustrating when you are trying to do this all at once. So thanks for the tips. amy
I do not consider this a diet its a life style change in my eating habits. I am 43, and i need a better way to feed my body. This has been so easy. I love it. I have lost 12 pounds in one seven day period. I feel great and look forward to anything next…….smiling! you can do this!
Melissa, 12 pounds is great!! Many of us think of this as a lifestyle change and that’s sometimes easier to digest than a “diet”.
I am on Day 6. It has bee easy to follow and I have more energy than I’ve had in a very long time.
That’s good to hear, Ellen!
I am back and started it (the diet) yesterday so far so good. I had done it before and I know that it works. Thanks for the blog
You are very welcome, Anne!!
I just started the diet today and my questions is; how long do I stay on each cycle?
Ronnie, each cycle is 17 days!
I am 53 soon to be 54. I went through some personal stress over the last four years and have gained a substantial amount of weight. I stared the 17 DD on Jan 12/15. I just finished the first 17 day cycle. It has been pretty easy so far. A lot of prep work and I’m from Canada so there are a few items that aren’t available in our area. I lost 8.5 pounds on the first cycle. Not as good as I had hoped but at least it is 8.5 I’m not carrying anymore. I did the smoothie transitional day and it was good too. Today is my first day on Cycle 2. I made the power cookies and they are fabulous. I hope this works for me. Good luck all.
Kelly, 8.5 pounds is really a great accomplishment! I know you had hoped for more, but please celebrate this win! Best of success to you in Cycle 2!
What do you suggest for protein if I am a vegetarian. I don’t see tofu or legumes in cycle 1. Thanks.
Roya, check out this post with a lot of ideas: https://17ddblog.com/can-17-day-diet-im-vegetarian-vegan/
Thanks Torey – I will check it out!
I’m so excited and worried. I know it’s going to work, but I’m not a cook. My husband cooks all the meals and though he supports me, we really can’t afford two separate menus. He’ll eat what I eat sometimes and so will my daughters, but they wont be as regimented every day.
Can I have black coffee with Stevia sweetener?
Why won’t you have your hubby cook the menu but add a few starches for himself and the girls? No need to have two separate menus!
Hi, I have a few questions that I would like to get clarified. I’m on cycle 1 and was wondering if a nectarine is the same as a peach in this cycle, also could I spread my 2 servings of fruit to lets say 1/2 a serving 4 times a day or is that a no no. I like something a little sweet after meals :)
Thank you in advance
Hi Crystal – I think I answered your second question on another comment – it’s OK to spread your fruit servings out, but make sure you eat before 2pm. As far as a nectarine, it’s not the same as a peach. I just looked up the nutrition value, and nectarines are a bit lower in sugar than peaches, so I’d say go for it!
Thanks so much :)