THE 17 DAY DIET COMPLETE STEP-BY-STEP OVERVIEW

The 17 Day Diet Consists of 4 Cycles

HOW EACH CYCLE WORKS

Each cycle lasts for 17 days and has a specific purpose. The cycles work together to maximize your body’s potential — first to reach your ideal weight, then to maintain that weight.

At the core, the program is a carefully balanced food and exercise plan that is specifically designed to optimize your metabolism to produce rapid weight loss and permanent results for complete body and life transformation.

ACCELERATE

This first cycle is known as the rapid weight loss cycle. You’ll flush sugar and fat from your system and introduce foods and nutrients into your diet that have been proven to trim belly fat, thigh fat, and other stubborn fat zones.

ACTIVATE

This is the metabolic boost cycle. You’ll alternate between low- and high-calorie days (this is where “metabolic confusion” comes in) and watch the fat continue to melt away!

achieve

This is the steady weight loss cycle. You’ll learn to control portions properly and start the exciting (and quick!) 17 Minute Spot Reduction Workout.

ARRIVE

The efficient control cycle. By the time you reach this Cycle you’ll have developed healthy habits to support your continued goals. This Cycle even allows you to enjoy many of your favorite foods, while maintaining a healthy diet of positive food options!

THE BENEFITS OF THE 17 DAY DIET

There are numerous benefits that come
with being on the 17 Day Diet.

WEIGHT LOSS

MENTAL FOCUS

ACNE CONTROL

CONTROL BLOOD SUGAR

INCREASED ENERGY

CHOLESTEROL &
BLOOD PRESSURE

HEALTH CONDITIONS & DIETARY RESTRICTIONS

Weight loss and exercise are proven ways to help prevent and treat heart disease and diabetes. They also help keep blood pressure under control and help raise good HDL cholesterol and lower bad LDL cholesterol. Throw in the plan’s emphasis on low-fat and low-salt foods, and you can lower your risk even more.

If you have kidney disease, this plan might include too much protein for you. Check with your dietitian or doctor about your particular protein needs.

The exercise portion of the program starts slowly with just 17 minutes a day of a moderate activity like walking. It quickly increases to 40 to 60 minutes of aerobic activity on most days. If you have heart disease or any other medical conditions, you should check with your doctor before starting this program.

DOES IT ALLOW FOR DIETARY RESTRICTIONS OR PREFERENCES?

Vegetarians and vegans:
Though the core diet is anchored in plenty of animal products — lean meat, fish, eggs, and probiotic-rich dairy products are emphasized — there are plenty of substitutions that can be made, among them tofu, rice protein powder, and soy milk.

Low-salt diet:
The diet recommends low-salt foods.

Low-fat diet:
Moreno’s meal plans rest heavily on moderate amounts of healthy fats like olive and flaxseed oils.

EATING DO'S & DONT'S

WHAT YOU CAN EAT AND WHAT YOU CAN'T

The plan relies on lean protein, antioxidant-rich produce, probiotics, and good fats. It bans sugar, processed foods, salty foods, and fried foods.

Early on, you minimize starchy vegetables and high-sugar fruits, and cheats like alcohol are off the table entirely. As the diet progresses, though, it gradually eases up. By the end, you can have the occasional drink, 100-calorie snack, or cheat meal.

Because of how our metabolism changes throughout the day, you should only eat fruit before 2 p.m., Moreno says.

THE 17 DAY DIET QUALITY OF INGREDIENTS

The kinds of ingredients used are wholesome since only grocery foods that are unprocessed are allowed. The issue is that the diet itself has not been proven to be any different than any other low carbohydrate diets. There’s also a suggested 17 day cycle for 3 of the phases. There’s no evidence that 17 days are needed for metabolism to be confused and working at a high level. The diet also emphasizes spot reduction which also has not been scientifically proven.

VEGETABLES ON THE 17 DAY DIET

Dark green and leafy is always the best choice for vegetables. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sauteed in olive oil.

If you’re still confused about what a net carb is, don’t worry – I’ll explain further. Let’s say for example you want to eat some broccoli (1 cup) – seriously my favorite and most delicious vegetable out there.
Here’s a list of the most common low carb vegetables. Though if you want a complete list, check out our guide on the best vegetables for 17 day diet.
Note: Are you a vegetarian or vegan and want to go on a The 17 Day Diet diet? It’s still possible! Just keep in mind that the dietary restrictions can sometimes be a little bit intense. Make sure to plan ahead and prepare to aid your success. To help out, we’ve published articles (with 7 day meal plans included) for both the vegetarian The 17 Day Diet diet and the vegan The 17 Day Diet diet.

Vegetable

AMOUNT

NET CARBS

SAMPLE RECIPES

Here are some examples of our newest The 17 Day Diet recipes. Click on the recipe to see a full detailed version with step by step photos and full nutrition breakdown:

Instant Pot King Ranch Chicken Soup

This spicy chicken soup is wonderfully hearty and so easy to create. Chicken, butter, and spices are simmered in the Instant Pot then thickened up with cream, xanthan gum, and cheese. If you don’t have an Instant Pot you can also cook in a slow cooker for 4-6 hours…

EGGS BENEDICT CASSEROLE

Baked eggplant mixed into ham and egg, then smothered in freshly made hollandaise sauce. This twist on the classic breakfast uses spongey eggplant as a stand-in for English muffins, but if that’s not your thing then feel free to substitute zucchini. It seems like an overly decadent breakfast but it’s packed full of vegetable, and uses a lot of ingredients you probably have in your kitchen already…

KETO CHEESECAKE STUFFED BROWNIES

When I was growing up my favorite dessert was my moms’ zebra brownies. They were always from a box, and it was a treat because it was like two desserts in one: brownie base stuffed with creamy cheesecake filling! I can’t believe it took me this long to make this decadent treat because once I did, I realized it’s so simple…

PECAN SOFTIES WITH SEA SALE & DARK CHOCOLATE

Pecan sandies were my favorite cookies as a kid but ask I’ve gotten older I prefer a softer bake. That’s why these pecan softies are the perfect blend of nutty pecan flavor with the goodness of a soft baked cookie!

GETTING STARTED

Getting started is simple: just dive in! It’s always good to spend some time cleaning out your kitchen pantry and adding in new staples. Check out our recommendations to start if you’re new and not sure what to get. We also have a free newsletter that gives some extra goodies when you sign up. Subscribe for tools to help you succeed and inspiration to keep your meals fun.

WHAT IT INCLUDES

In addition to giving you a healthy, medically-proven method for fast, consistent weight loss, the 17 Day Diet includes materials that will set you up for continued success!

MEAL PLANS

The 17 Day Diet includes meals plans that will help guide you through the awesome healthy dishes you can eat during each Cycle! The meal plans are intended to keep things simple — we’re all busy, and having an easy-to-follow guide will take the guesswork out of this Diet and help you to focus on making healthy, positive food choices.

RECIPES

The combinations of foods you can eat on the 17 Day Diet really are endless, and there’s plenty of room to get creative in the kitchen! The Diet includes dozens of delicious, healthy recipes. Whether you’re looking for easy-to-follow instructions, or for inspiration for your own delicious creations, most people agree that the 17 Day Diet recipes are one of their favorite parts of the Diet!

FOOD LISTS

The 17 Day Diet is meant to be accommodating to your busy schedule and lifestyle. Most of us just don’t have enough hours in the day, so a diet that expects you to spend precious hours compiling complicated grocery lists is really setting you up for failure! That’s why the 17 Day Diet includes food lists that tell you exactly what you should be stocking up on during your weekly trip to the grocery store! No guess, no research, just follow the food lists (which go hand-in-hand with those delicious recipes)!

JOURNALS

One of the most effective tools for weight loss is accountability, and one of the best ways to hold yourself accountable is by journaling. That’s why the 17 Day Diet includes organized food journals that you’ll fill in to keep track of what you eat and when. Many dieters don’t realize just how helpful this tool is until they start using it — the journals not only keep you on track, but also offer inspiration because they let you to look back on the progress you’ve made!

SUCCESS STORIES

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BRANDY MONROE FITNESS INSTRUCTOR

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BRANDY MONROE FITNESS INSTRUCTOR

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BRANDY MONROE FITNESS INSTRUCTOR

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