The 17 Day Diet: What It Is
Cycle 1, called “Accelerate,” strips your diet down to the bare bones of approximately 1,200 calories per day. It promises weight loss of 10-15 pounds, most of which is water weight. Cycle 1 allows an unlimited amount of nonstarchy vegetables and lean protein (including 2 eggs per day, if you have normal cholesterol level), along with limited amounts of fruits, probiotics (such as yogurt), and a little bit of “friendly” fat, such as olive oil or flaxseed oil.
“This phase cleanses, hydrates, removes unhealthy carbs, improves unhealthy eating habits, and stimulates fat metabolism,” Moreno says.
In cycle 2 (called “Activate,”) the food plan is alternated with a slightly higher-calorie activate plan. Moreno says the zig-zag between cycles keeps the metabolism guessing, helps prevent boredom, and continues to stimulate fat burning to yield about a 5-6 pound weight loss. Cycle 2 is the same as cycle one except it reduces the fat to one serving and adds two servings of healthy carbs, pushing the calories to about 1,500 daily, Nodvin says.Healthy starches such as legumes, brown rice, bulgar, couscous, corn, squash, and sweet potatoes are just a few of the options to choose from.
Cycle 3, called “Achieve,” is the stabilization period that allows healthier foods with a slower rate of weight loss of about 2-3 pounds, Moreno says. Food lists are expanded to include more healthy fruits, proteins, fats, and starches. The meal plan is basically the same as Cycle Two, except protein is restricted to portions equal to the size of a sponge and an added option for one serving of alcohol and 100-calorie snacks.
Cycle 4 — the final phase, called “Arrive” — is when you arrive at your goal weight. In cycle 4, follow meal plans from one of the earlier cycles during the week with controlled splurges on weekends to maintain your new weight.
Exercise at least 17 minutes a day during the first two cycles – primarily walking because of the limited calorie intake. In the later cycles, ramp up exercise to 150-300 minutes per week for continued weight loss.
The book, which is only available online, contains recipes and tips for eating out and handling your diet during the holidays.