17 Day Diet Review: Does It Work for Weight Loss?
The 17 Day Diet is a popular weight loss program created by Dr. Mike Moreno.
He claims to help you lose 10-12 pounds (4.5-5.5 kg) in just 17 days. The key to this diet is combining meals and consuming calories each 17-day cycle.
Dr. Moreno believes that changing your diet in this way avoids monotony and keeps your metabolism in a "messy" state to accelerate weight loss and avoid stagnation.
However, many of the claims associated with this diet are not supported by quality studies.
This article looks at whether a 17-day diet can help you lose weight.
SUMMARY:
The 17-Day Diet helps you lose weight by limiting calories and food group. However, this diet makes many questionable claims and rules that are not supported by good scientific research.
What is a 17-day diet?
The 17 Day Diet was created by Dr. Mike Moreno and his book, published in 2010.
You are advised to lose weight quickly and help develop a healthy diet. The key to this diet is to constantly change your diet and calorie intake that is claimed to increase your metabolism.
The 17-day diet is divided into four cycles: acceleration, activation, acquisition, and arrival. The first three cycles end every 17 days, while the arrival cycle continues for life.
As the cycle progresses, new strategies and food options are introduced into the diet.
It's worth noting that the diet doesn't tell you how many calories to eat during each cycle. However, gradually increase your calorie intake by introducing more calorie-rich options with each cycle.
In 2014, Dr. Moreno published an "innovative version" of the diet with a few additions:
More recipes and food options.
Outline foods to help you notice fat loss in specific areas.
Optional fast day between cycles.
Supplement the 17-day diet.
17-minute workout aimed at reducing fat in specific areas.
Here are four cycles of the 17-day diet.
Cycle 1: Acceleration
The first cycle of the 17-day diet is the acute cycle.
It claims to help you lose 10-12 pounds (4.5-55 kg) in the first 17 days:
Increase your protein intake.
Improved digestive health.
Cut down on sugar, sweets and refined carbohydrates.
Clearing your body of possible toxins that affect your metabolism.
During this step, you are allowed to eat unlimited protein and vegetable alternatives from the specific fast food list. Most carbohydrate-rich foods are prohibited during this cycle.
Fruits are the exception, although you are not allowed to eat any fruit after 2 p.m. The book states that it is harder to burn carbs after a day because you are less active
Other instructions must be followed:
Buy poultry without skin or remove the skin.
Avoid alcohol and sugar to improve digestion.
Eat two probiotic meals a day to promote digestive health.
Eat slowly and chew well until you are full.
Drink eight ounces (240 ml) of water every day.
Exercise for at least 17 minutes every day.
Cycle 2: Activate
The second cycle of the 17-day diet is the active cycle.
During this cycle, alternate between low and high-calorie days.
On a low-calorie day, just eat that way during the intense cycle. On a high-calorie day, you can naturally add two servings of high-starch carbohydrates, such as lemons, grains, root vegetables, and root vegetables.
To follow this cycle, spend one day on the instant plan and the next day on the activation plan. Keep switching between these two versions for the next 17 days.
This second cycle is based on the concept of fasting on alternate days. However, he takes a modified approach, as his low-calorie days are higher in calories than the conventional alternate day fasting diet.
Also, the activation cycle adds many new options
This cycle is claimed to help you reset your metabolism, but it lacks evidence to support it.
The accelerated cycle still applies, like many rules, such as no carbohydrates after 2 p.m., means eating your carbohydrate options, including breakfast and lunch, during this second cycle.
Cycle 3: Achieve
The third cycle of the 17-day diet is the Achieve Cycle.
The goal of this cycle is to establish healthy eating habits with consistent and manageable weight loss. Alternate day fasting is no longer required and the diet is similar to the second cycle activation day
Now you can eat a variety of carbohydrate sources, such as bread, pasta, high-fiber cereals, and almost any fresh fruit or vegetable food.
Also, you can drink a glass of alcohol a day if you want. However, the diet suggests avoiding alcohol if you want to lose more weight.
Since you are eating more food than in previous cycles, it is recommended to increase your aerobic exercise to a minimum of 17 minutes to 45 to 60 minutes per day.
It is worth noting that eating carbohydrates after 2 hours is still not allowed during this cycle.
Cycle 4: Arrive
The last cycle of the 17-day diet is the arrival cycle.
Unlike other cycles, which last all 17 days, this cycle must be followed for life.
For this step, you can choose any meal plan from any of the previous three stages (Fight, Activate, Achieve) and follow these from Monday morning to Friday lunch.
From Friday dinner to Sunday dinner you can enjoy your favorite food in moderation. However, it is recommended that you eat no more than one to three of your favorite foods during the weekly holidays.
Also, on weekends you can drink one or two alcoholic beverages.
You are advised to exercise vigorously for at least one hour on Saturdays and Sundays, as you consume more calories during the weekly holidays.
During this cycle, it is still advisable not to eat carbohydrates after 2 p.m.
Summary
The 17-day diet consists of three fat loss cycles: acceleration, activation, and gain, which last every 17 days. The final cycle is called Arrive and is a life-weight maintenance plan.
Is it effective for weight loss?
One of the great drawbacks of a 17-day diet is that it can help you lose weight fast by limiting calories which means you are creating a calorie deficit.
Consuming fewer calories from your body burns is a safe way to lose weight.
For example, during the skin cycle, the 17-day diet limits your options to reduced protein, starchy vegetables, and probiotic foods, which are low in calories.
During the activation episode, you apply a modified version of Alternative Day Fasting, which has been shown to be effective for fat loss, as it makes it easier for people to follow.
Nevertheless, diet can help you lose weight, but it does claim a number of weight loss that is not supported by evidence, such as food groups and calorie intake can "confuse" and stimulate your metabolism.
He advised avoiding carbohydrates after 2pm, noting that sugars eaten during the day are more difficult for your body to burn, as it burns less energy at night. However, there are no high-quality studies to support this claim
Overall, a 17-day diet can help you lose weight, but there is evidence to prove that it is more effective than the lack of a conventional calorie-restricted whole-food diet.
Summary
The 17-day diet helps you lose weight by encouraging calorie limitation and alternative-day fasting, which is a science-supported strategy. But it also makes bold claims and recommendations that are not based on evidence.
Other potential benefits
In addition to weight loss, the 17-day diet offers other potential benefits:
Vegetarian and Vegetarian Friendly:
There are many options on this diet that allow vegetarians and vegetarians to stick with.
Gluten-free-friendly:
It can be made gluten-free.
Caters to many cuisines:
It has options of Mediterranean, Hispanic, Indian, Asian, and many other cuisines, which makes it friendly to the region.
A lot of fiber:
It is advisable to eat a lot of foods rich in fiber. Fiber not only helps you lose weight, but it also has many more health benefits.
Here are some tips on how to survive tough situations:
The program offers helpful tips on eating, surviving vacations, and family situations, all of which can be tricky.
Summary
In addition to weight loss, the 17-day diet has other potential benefits, such as providing a variety of other foods for cooking and lifestyle. It is also high in fiber and provides tips on avoiding difficult situations that often affect dieters.
Possible drawbacks
While the 17-day diet offers many potential benefits, it also has a number of drawbacks:
Backed by Weak Evidence:
There is insufficient evidence to support many of the claims associated with this diet. This includes the notion that the diet can "mess up" your metabolism or create a rule to avoid carbohydrates after 2 meters.
Exercise can affect performance:
The first two cycles of a 17-day diet are low in calories and carbohydrates, which can have a negative effect on exercise.
Easy to read on the track during the last cycle:
During the last cycle, you allowed the freedom to eat your favorite food three times a week. However, it can be easy to overeat or bejeweled on the weekend, ignoring the weight loss achieved.
Summary
Although the 17-day diet has several potential benefits, many claims and rules are supported by weak evidence. Plus, it can compromise training performance, supplementation can be expensive, and makes the last cycle easier to read off the track.
Must eat food
The 17-day diet consists of four cycles, each with a unique list of food options.
Food during the accelerated cycle
Fish: Salmon (canned or fresh), catfish, tilapia, flounder, sole, canned light tuna in water.
Poultry: Chicken and turkey breasts, fatty ground turkey, eggs, and egg whites.
Starchy vegetables: cauliflower, cabbage, broccoli, Brussels sprouts, greens, tomatoes, lentils, onions, carrots, bell peppers, cucumbers, celery, eggplant, garlic, green beans, leeks, mushrooms, etc.
Low sugar fruits: apples, oranges, red berries (all), peaches, grapes, pears, plums, prunes, prickly pear, red grapes.
Probiotic foods: unsweetened, fruity, plain, low-fat yogurt (eg, Greek-style), Yakult, kefir, low-fat acidophilic milk, low-salt warm miso, kimchi.
Oil: olive and linseed oil.
Spices: salsa, light soy sauce, fat-free sour cream, truffles, sugar-free berries, non-fat cooking spray, vinegar, fat-free salad dressings, salt, pepper, mustard, all herbs and spices, low-carb ketchup, and marinara sauce
It is worth noting that you can choose eggs as a protein substitute twice a week.
Serving sizes can vary, and some foods are limited to certain servings per day. For example, you can eat less sugary fruits and probiotic foods twice a day.
Food during the activation cycle
In addition to the accelerated options, you can add the following options during the active cycle:
Shellfish: Crabs, clams, oysters, mussels, scallops, shrimp.
Beef (lean cuts): Flank, top sirloin, top round, the eye of the round, round tip, top loin, lean ground beef.
Pork (lean cuts): Sirloin chops, boneless loin roast, and top or center loin chops.
Lamb (lean cuts): Shanks and sirloin roast.
Veal (lean cuts): Cutlet.
Grains: Amaranth, barley (pearled), quinoa, bulgur, couscous, brown rice, cream of wheat, grits, basmati rice, millet oat bran, old-fashioned oatmeal.
Legumes: Black beans, black-eyed peas, butter beans, garbanzo beans (chickpeas), great northern beans, kidney beans, lentils, lima beans (baby), navy beans, peas, pinto beans, soybeans, split peas.
Starchy vegetables: Breadfruit, potato, sweet potato, corn, taro, winter squash, yam.
Grains, legumes, and starchy vegetables can only be consumed on active days, and one serving of grains and legumes is a 1/2 cup cooked.
Foods to eat during the acquisition cycle
During the Achieve cycle, you can choose any food from the previous two cycles in addition to the following two options:
Meats: Cornish chicken, quail figs, Canadian bacon, and low-fat turkey bacon, sausage, or cold cut.
Bread: split wheat bread, fiber-rich, gluten-free, multigrain, oat bran, sugar-free, rye or rye, cake bread, whole wheat tortilla, whole wheat bagel.
High Fiber Cereals: All-Bran, All-Bran Extra, All-Bran Bud, Fiber One, Gluten-Free Cold Serial, Low Sugar Granola.
Pasta and Noodles: Whole wheat pasta, gluten-free pasta, vegetable-based pasta, high fiber pasta, udon noodles.
Vegetables: Alfalfa, broccoli sprouts, chili peppers, coriander, anise, kama, pea pods, radishes, rhubarb, kohlrabi, summer squash, chard, zucchini, seaweed, and other edible algae.
Falls: Virtually any fresh fruit, including bananas, cherries, apricots, currants, figs, kiwis, mangoes, guavas, papayas, pineapples, tangerines, and tangerines.
Low-Calorie Cheese: Brie, Cambert, Fontina, Low Fat Cheddar, Adam, Feta, Goat, Limburger, Low Fat Mozzarella, Low Fat Cottage Cheese, Low Fat Ricotta Cheese.
Milk: Skim milk, unsweetened rice milk, almond milk, soy milk.
Oil: Canola and walnut oil.
Spices: Light mayonnaise, mayonnaise, reduced-fat salad dressings.
Other fat alternatives: raw nuts or seeds, avocado, low-calorie margarine, margarine without trans fat.
Ption Appetizers: Frozen Fruit Bars, Fujesicel (100 calorie bars), Granola Bars (reducing sugar and fat), Light Microwave Popcorn, Skinny Cow Ice Cream Sandwiches, Sugar-Free Pudding Cups.
Alcohol (1 drink per day): 5 ounces (150 ml) of wine, 12 ounces (355 ml) of beer, 1.5 ounces (45 ml) of hard alcohol.
Foods to eat during the arrival cycle
The arrival cycle allows for all of the food options listed above, along with three of your favorite meal options from Friday dinner to Sunday dinner.
You are granted the following:
One or two alcoholic beverages on the weekends.
An alternative to substituting original dishes for broth-based soups.
Option to serve fruit for 3/4 cup (180 ml) of unsweetened fruit juice or 1 cup (240 ml) of vegetable juice.
Summary
The 17-day diet gradually became less restricted in its four cycles and reintroduced many staple foods, such as horn, cereal, pasta, bread, and others.
Sample menu
Here is a one-day sample menu for each cycle of the 17 Day Diet.
Accelerate cycle
Breakfast: 6 ounces (170 grams) of plain, low-fat yogurt, 1 cup (150 grams) of berries, and 1 cup (240 ml) of green tea.
Lunch: Grilled chicken breast with tossed salad drizzled with 2 tablespoons (30 ml) of balsamic vinegar.
Dinner: Grilled or baked chicken with steamed vegetables and 1 cup (240 ml) of green tea.
Snacks: 1 fruit of your choice and 1 serving of a probiotic food of your choice.
Activate cycle
Breakfast: 1/2 cup (230 grams) of cooked oatmeal, 4 scrambled egg whites, 1 peach, and 1 cup (240 ml) of green tea.
Lunch: Shrimp salad drizzled with 2 tablespoons (30 ml) of balsamic vinegar, 1 medium baked sweet potato, and 1 cup (240 ml) of green tea.
Dinner: Pork sirloin chops (broiled or grilled), steamed veggies, and 1 cup (240 ml) of green tea.
Snacks: 1 cup (150 grams) of blueberries and 1 cup (240 ml) of kefir.
Achieve cycle
Breakfast: 1 slice of whole-wheat toast, 1 boiled egg, 1 cup (150 grams) of berries, and 1 cup (240 ml) of green tea.
Lunch: Tuna sandwich, 1 pear, and 1 cup (240 ml) of green tea.
Dinner: Sesame fish, steamed vegetables of your choice, and 1 cup (240 ml) of green tea.
Snacks: 1 frozen fruit bar and 6 ounces (170 grams) of yogurt.
Arrive cycle (Friday)
Breakfast: 2 poached eggs, 1 pear, and 1 cup (240 ml) of green tea.
Lunch: Baked turkey breast, a fresh garden salad drizzled with 1 tablespoon (15 ml) of flaxseed oil, 6 ounces (170 grams) of yogurt, and 1 cup (240 ml) of green tea.
Dinner: Dinner out with friends; for example, vegetable lasagna, tossed salad with blue cheese dressing, two 5-ounce (150-ml) glasses of red wine, and 1 serving of tiramisu.
Snacks: 1 apple and 1 cup (240 ml) of acidophilus milk or 6 ounces (170 grams) of yogurt.
Summary
The menus above give you an idea of what a typical day in each cycle of a 17-day diet looks like.
Bottom line
The 17-day diet is a weight loss program that promises fast results through a combination of food and calorie intake through different cycles.
Help lose weight by encouraging complete, unprocessed foods and exercise. However many of its claims and rules are not supported by high-quality scientific evidence.
What's more, its effectiveness in maintaining a weight loss is questionable, as it involves dieting for life.
Instead, adopting healthier habits, such as eating whole foods, limiting refined sugar, and exercising regularly can be more effective in preventing long-term weight loss.
Article source healthline.com
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