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17 Day Diet Review: Does It Work for Weight Loss?

The 17 Day Diet was created by Dr. Mike Moreno and his book first published in 2010.

It’s suggested to help you lose weight rapidly and build healthy eating habits. The key to this diet is constantly changing foods and calorie intake, which is claimed to boost your metabolism (1).

The 17 Day Diet is divided into four cycles: Accelerate, Activate, Achieve and Arrive. The first three cycles last 17 days each, while the Arrive cycle is meant to be followed for life.

As you move through the cycles, the diet introduces new strategies and food options.

It’s worth noting that the diet does not tell you how many calories to eat during each cycle. However, it progressively increases your calorie intake by introducing more calorie-rich options with each cycle.

In 2014, Dr. Moreno released a “breakthrough edition” of the diet with a few additions:

  • More recipes and food options.
  • Contour foods to help you target fat loss in specific areas.
  • Optional fast day between cycles.
  • Supplements for the 17 Day Diet.
  • 17-minute workout to target fat loss in specific areas.

Here are the four cycles of the 17 Day Diet.

Cycle 1: Accelerate

The first cycle of the 17 Day Diet is the Accelerate cycle.

It claims to help you lose 10–12 pounds (4.5–5.4 kg) over the first 17 days by (1):

  • Increasing your protein intake.
  • Improving digestive health.
  • Reducing sugar, sweets and refined carbs.
  • Clearing your body of possible toxins that affect your metabolism.

During this phase, you’re allowed to eat unlimited protein and vegetable options from the specified Accelerate foods list. Most carb-rich foods are banned during this cycle.

However, fruits are an exception — though you’re not allowed to eat any fruit after 2 p.m. The book claims that it is harder to burn carbs later in the day, as you’re less active.

Other guidelines to follow include:

  • Purchase skinless poultry or remove the skin.
  • Avoid alcohol and sugar to improve digestion.
  • Consume two probiotic foods daily to promote digestive health.
  • Eat slowly and chew thoroughly until you feel full.
  • Drink eight 8-ounce (240-ml) glasses of water each day.
  • Exercise at least 17 minutes per day.

Cycle 2: Activate

The second cycle of the 17 Day Diet is the Activate cycle.

During this cycle, you alternate between lower- and higher-calorie days.

On lower-calorie days, you simply eat as you would during the Accelerate cycle. On higher-calorie days, you can add two servings of naturally higher-starch carbs, such as legumes, grains, tubers and root vegetables.

To follow this cycle, spend one day on the Accelerate plan, the next day on the Activate plan. Continue to alternate between these two versions over the next 17 days.

This second cycle is based on the idea of alternate-day fasting. However, it takes a modified approach, as its lower-calorie days are higher in calories than on a traditional alternate-day fasting diet.

In addition, the Activate cycle adds plenty of new food options.

This cycle is claimed to help reset your metabolism, but evidence to support this is lacking.

Many rules form the Accelerate cycle still apply, such as not to eat carbs after 2 p.m. This means that you must eat your carb options with breakfast and lunch during this second cycle.

Cycle 3: Achieve

The third cycle of the 17 Day Diet is the Achieve cycle.

This cycle aims to establish healthy eating habits with steady, manageable weight loss. Alternate-day fasting is no longer required and the diet is similar to the Activate days of the second cycle.

You are now allowed to eat a wider variety of carb sources, such as breads, pastas, high-fiber cereals and virtually any fresh fruit or vegetable.

In addition, you may drink one optional glass of alcohol per day if you would like. However, the diet advises passing on the alcohol if you want more weight loss.

Since you’re eating more food than in previous cycles, it’s recommended to increase aerobic exercise from the minimum 17 minutes to 45–60 minutes per day.

It’s worth noting that it’s still not permissible to eat carbs after 2 p.m. during this cycle.

Cycle 4: Arrive

The last cycle of the 17 Day Diet is the Arrive cycle.

Unlike other cycles — that all last 17 days — this cycle is meant to be followed for life.

For this phase, you may choose any meal plan from either of the three previous stages — Accelerate, Activate, Achieve — and follow them from Monday breakfast to Friday lunch.

From Friday dinner through Sunday dinner you can enjoy your favorite foods in moderation. However, you’re advised not to eat more than one to three of your favorite meals over the weekend.

In addition, you can drink one to two alcoholic beverages daily over the weekend.

It’s recommended to get in at least an hour of intense exercise on Saturday and Sunday since you consume more calories on the weekends.

During this cycle, it’s still suggested to not eat carbs after 2 p.m.

Summary The 17 Day Diet has three fat-loss cycles — Accelerate, Activate and Achieve — which last 17 days each. The final cycle is called Arrive and is a lifetime weight maintenance plan.

The 17 Day Diet Cycle 1, 2, 3:

This foods list will guide you through 17 Day Diet cycle 1, cycle 2 and cycle 3.

That is to say, the foods list isn’t easy to remember by heart so we created this 17 day diet food list for all cycles of the diet (cycle 1, cycle 2 and cycle 3).

To clarify, this guide is based on the 17 day diet book by Dr. Mike Moreno.

Note: There are affiliate links in this post. See full disclosure.

WHY IS THIS THE BREAKTHROUGH EDITION?

I will show you exactly what you can and cannot eat in this diet with a printable PDF below! You will see exactly what all of this is about and if it’s the right diet for you and your desired health goals based on Dr Mike’s 17 Day Diet.

WHAT IS THE 17 DAY DIET?

The 17 Day Diet has been proven to help people lose weight. For example, it’s a great diet where you shouldn’t feel deprived, you’ll lose your sugar cravings and you’ll see results quickly yet in a healthy way.

Above all, 17 day diet is a popular diet in which you follow through 3 cycles of 17 Days. And moreover, you’ll be eating specific foods in each cycle.

To learn more about 17 Day Diet, check out this post: 17 Day Diet Explained.

Similarly, you could also get our 17 Day Diet Complete app (click one of the links above) which has a 17 day diet guide, food tracking, weight loss tracking, water tracking, and exercise tracking.

Most importantly, the app has a “Diet Chat” feature where you can ask me anything you’d like about the diet and I’ll help.

17 Day Diet is very specific about what you can and can’t eat. Therefore, see the extensive food list below of allowed foods on 17 day diet based on the different cycles you’ll follow. I hope it’s helpful.

Common questions I get are: “is this allowed?”, and “when is this allowed?”. So, here’s a 17 Day Diet Food List a quick reference food guide that I thought might help a bit.

In addition, I’ve added some notes below the guide with lists of all food items that are allowed to expand it even more, for your convenience!

So, what do you eat on the 17 day diet? We’ll tell you exactly what to eat as you scroll down this post.

WHAT DOES THE DIET DO?

The content of the book promises to help you improve your fat-burning metabolism, lose weight quickly, and build new, healthier habits.

WHAT’S THE SECRET SAUCE?

Changing your calorie count and food combinations every 17 days (in 17day cycles) for 4 cycles.

HOW DOES THIS HELP YOUR METABOLISM?

It keeps your body constantly guessing how much food it will have to process so you can lose weight fast. This is an easy to follow dietary approach.

HOW DOES IT WORK?

You start off by minimizing starchy vegetables and high-sugar fruits. Alcohol is off-limits. Therefore, you can indulge in lowsugar fruits.

As you scroll down you’ll see we’ve got a list for:

Firstly, 17 Day Diet Cycle 1

Secondly, 17 Day Diet Cycle 2

and lastly, 17 Day Diet Cycle 3

NOTE: SEE PRINTABLE PDF’s BELOW!

ALLOWED PROBIOTICS on 17 Day Diet Cycle 1, 2 and 3. To clarify, you’re allowed 2 servings daily.

Above all, you’re allowed 2 servings daily.

  • Yogurt. For example, you could have Greek style, sugar-free fruit flavored, plain or low-fat. (6 oz = 1 serving) Or, Make your own Yogurt!
  • Kefir (1 cup=1 serving) Or, MAKE YOUR OWN Water Kefir or Milk Kefir!!
  • Low-fat acidophilus milk (1 cup=1serving) However, if you can’t find acidophilus milk you can buy this probiotic powder and add to unsweetened skim milk.
  • Yakult (small 50 calorie bottle)
  • Live-active Cottage cheese (1/2 cup=1 serving)
  • Reduced salt miso (1 TBSP = 1 serving)
  • Tempeh (4 oz=1 serving)
  • Sauerkraut (1/2 cup=1 serving)
  • Kimchi (1/2 cup=1 serving)
  • Probiotic Pill Supplement

ALLOWED PROBIOTICS / DAIRY SUBSTITUTES starting in Cycle 3. To clarify, this is an expanded 17 day diet food list for probiotics/dairy substitutes in cycle 3.

NOTE: Above all, you’re allowed 2 servings a day]

17 day diet recipes, 17 day diet food and water tracking, 17 day diet exercise tracking, 17 day diet meal plans, 17 day diet weight loss progress graph – all in this handy app!

ALLOWED FRIENDLY FATS on 17 day diet Cycle 1, 2 and 3:

  • Olive oil (1 TBSP = 1 serving)
  • Flaxseed oil (1 TBSP = 1 serving)
  • Fish oil – for instance, try the Barlean’s Omega Swirl Fish Oil, comes in many different flavors including key lime pie, orange cream and piña colada! (1 TBSP = 1 serving)

ALLOWED FRIENDLY FATS starting in Cycle 3. To clarify, this expanded 17 day diet food list is for friendly fats and are in addition to the fats listed above:

ALLOWED FRUIT on 17 day diet Cycle 1, 2 and 3:

NOTE: You’re allowed 2 servings daily, however, only before 2 pm.

ALLOWED FRUIT starting in 17 day diet Cycle 3. To clarify, this is an expanded 17 day diet food list for fruit.

NOTE: You’re allowed 2 servings daily, however, only before 2 pm.

ALLOWED VEGETABLES on 17 day diet Cycle 1, 2 and 3:

NOTE: Above all, you’re allowed unlimited veggies daily.

  • artichoke hearts
  • asparagus
  • bell peppers (red, orange, yellow and green)
  • broccoli
  • brussels sprouts
  • cabbage
  • carrots
  • cauliflower
  • celery
  • cucumbers
  • eggplant
  • garlic
  • green beans
  • kale
  • leafy greens
  • leeks
  • lettuce (all varieties)
  • mushrooms
  • okra
  • onions
  • parsley
  • scallions
  • spinach
  • tomatoes
  • watercress

ALLOWED VEGETABLES starting in Cycle 3. To clarify, this is an expanded 17 day diet food list for vegetables.

NOTE: Above all, you’re allowed unlimited veggies daily.

  • alfalfa
  • broccoli sprouts
  • chilies
  • cilantro
  • fennel
  • grape leaves
  • jicama
  • kelp (and other edible seaweeds)
  • kohlrabi
  • nopales (edible cactus)
  • pea pods
  • radishes
  • rhubarb
  • rutabaga
  • summer squash
  • swiss chard
  • yellow wax beans
  • zucchini
  • virtually ANY vegetable

ALLOWED PROTEINS on Cycle 1, 2 and 3:

NOTE: Above all, proteins are unlimited. Eggs: You may eat up to two eggs a day. However, no more than four yolks per week if your physician has diagnosed you with high cholesterol. Egg whites can be eaten without restriction.

    • Fish
    • Salmon (canned or fresh)
    • Sole
    • Flounder
    • Catfish
    • Tilapia
    • Canned Light Tuna (in water)
    • Chicken Breast
    • Turkey Breast
    • Ground Turkey
    • Eggs
    • Egg Whites

ALLOWED PROTEINS on 17 day diet Cycle 2 & 3. To clarify, this is an expanded list that goes along with above 17 day diet food list for proteins.

NOTE: Above all, proteins are unlimited. Eggs: You may eat up to two eggs a day. However, no more than four yolks per week if your physician has diagnosed you with high cholesterol. Similarly, egg whites can be eaten without restriction.

  • Shellfish
  • Clams
  • Crab
  • Mussels
  • Oysters
  • Scallops
  • Shrimp
  • Flank Steak
  • Top Sirloin Steak
  • Beef Top Round
  • Eye of the Round
  • Beef Round Tip
  • Top Sirloin Beef
  • Beef Top Loin
  • Lean Ground Beef
  • Pork Tenderloin
  • Sirloin Pork Chops
  • Pork Boneless Loin Roast
  • Center Loin Chops or Pork Top
  • Lamb Shanks
  • Sirloin Lamb Roast
  • Veal Cutlet

ALLOWED PROTEINS on 17 day diet Cycle 3. To clarify, this is an expanded list that goes along with 2 above 17 day diet food lists for proteins.

NOTE: Above all, proteins are unlimited. Eggs: You may eat up to two eggs a day. However, no more than four yolks per week if your physician has diagnosed you with high cholesterol. Similarly, egg whites can be eaten without restriction.

  • Cornish Hen
  • Quail
  • Pheasant
  • Reduced-fat Turkey Bacon, Sausage or lunchmeat
  • Canadian Bacon

ALLOWED NATURAL STARCHES in 17 day diet Cycle 2 and 3:

NOTE: Above all, you’re allowed 2 servings daily, however, this is only before 2 pm.

GRAINS: (1 serving = 1/2 cup)

  • amaranth
  • pearled barley
  • brown rice
  • bulgar
  • couscous
  • cream of wheat
  • grits
  • longer grain rice. For example, you could have basmati rice.
  • millet
  • oat bran
  • old-fashioned oatmeal
  • quinoa

LEGUMES: (for instance, you’re allowed 1 serving which = 1/2 cup)

  • black beans
  • black-eyed peas
  • butter beans
  • garbanzo beans (similarly, these are called chickpeas)
  • great northern beans
  • kidney beans
  • lentils
  • baby lima beans
  • navy beans
  • peas
  • pinto beans
  • soy beans
  • split peas

STARCHY VEGETABLES:

ALLOWED NATURAL STARCHES starting in Cycle 3. To clarify, this expanded list goes with above 17 day diet food list for starches.

NOTE: Above all, you’re allowed 2 servings daily, however, only before 2 pm.

BREADS (1 slice=1 serving):

  • cracked wheat
  • fiber-enriched bread
  • gluten-free bread
  • multi-grain bread
  • oat bran bread
  • sugar-free bread
  • pumpernickel
  • rye bread
  • whole grain bagel (1/2=1 serving)
  • Pita Bread that is whole wheat (for example, 1 pocket)
  • whole wheat tortilla (for instance, a good size is 10″)

HIGH FIBER CEREAL (1 cup=1 serving, however, this is unless indicated otherwise):

  • all-bran
  • fiber one
  • all-bran extra
  • gluten-free cold cereals
  • all-bran bran buds
  • low-sugar granola (1/2 cup=1 serving)

PASTA (1/2 cup=1 serving):

  • whole-wheat pasta
  • gluten-free pasta (for example, you could use corn, quinoa, or rice, etc. pasta)
  • vegetable-based pasta
  • high-fiber pasta
  • udon noodles

ALLOWED 100 CALORIE SNACKS. However, this is only when starting in 17 day diet Cycle 3:

  • Babybell low-fat cheese (2 disks)
  • frozen fruit bar
  • fudgesicle (100 calorie bar)
  • granola bar (however, it must be reduced sugar & reduced fat)
  • microwave popcorn (but, it must be “light” and 4 cups)
  • Skinny Cow ice cream sandwich
  • pudding cup (however, it must be sugar-free)
  • string cheese (1 stick)

ALLOWED CONDIMENTS on 17 day diet Cycle 1, 2 and 3:

NOTE: However, eat condiments in moderation.

  • Salsa
  • Low-carb marinara sauce
  • Lite soy sauce
  • Low-carb ketchup
  • Fat-free sour cream
  • Low-fat, low-sodium broth
  • Truvia or Nectresse (To clarify, these are non-caloric sweeteners made from natural ingredients)**
  • Sugar free jams and jellies
  • Fat-free salad dressing
  • Vegetable cooking spray
  • Fat-free cheeses
  • Salt
  • Pepper
  • Vinegar
  • Mustard
  • Herbs
  • Spices

SEE PRINTABLE PDF’s BELOW!

In conclusion, if you find this 17 day diet food list helpful, you might also be interested in our 17 Day Diet Complete app which allows you to track everything you eat (further, it includes tons of recipes to try out).

Secondly, you can track your weight loss, track your exercise and track your water.

Lastly, we have an in-app expert who will answer any of your questions you have about the diet or the app quickly! Similarly, you’ll find a 17 day diet food list in the app. And above all, it’s own mobile food guide right in the app.

17 day diet recipes, 17 day diet food and water tracking, 17 day diet exercise tracking, 17 day diet meal plans, and in addition, you’ll find a 17 day diet weight loss progress graph – all in this handy app!

Meanwhile, we also have a Meal Plan app (iPhone, Andriod phones, and Kindle). However, it’s great because it does all the menu planning for you (breakfast, lunch, dinner and a snack), so you don’t have to add up all of the required servings.

Therefore, you can leave the complicated calculations to us! Try it out for FREE!

17 day diet recipes + meal plans + shopping list all in one in this app.

Firstly, the 17 Day Diet cycle 1


Secondly, the 17 Day Diet cycle 2

Lastly, The 17 Day Diet cycle 3

April 7, 2011 — — When Rachel Wilcox, a 38-year-old mother of three, gained weight after having her third child, she tried Dr. Michael Moreno’s 17 Day Diet.

In 17 days, she’d lost 13 pounds and said it wasn’t hard at all.

“The food choices were easy and with all the weight loss, it motivated me to try another 17 days,” she told ABC News’ “Good Morning America.” “I lost 36 pounds in four months.”

Others have similar stories of remarkable weight loss, including Mary Jo Macomber, who lost 51 pounds, and David Horner, who’s lost 22 pounds since January.

17 Day Diet: Read the first chapter.

They all lost the weight on Moreno’s plan, which has become the latest diet craze. It’s creating lots of buzz.

Results Last a Lifetime, Diet’s Creator Says

For Macomber, the diet has become a family affair.

“I have six sisters and they all live around the country, and so we’re all on the diet … and totally we’ve lot 111 pounds,” she said.

The diet seems to have gone viral. It’s on Facebook and Twitter, and of course, there’s a DVD.

Moreno, the diet’s creator and author of the book, “The 17 Day Diet,” said people who follow his plan will achieve results that will last for a lifetime.

The plan has four cycles. Each cycle consists of 17 days where dieters vary the carbs, proteins, fruits and other kinds of foods they eat in order to stimulate their metabolism and promote weight loss.

Each cycle unfolds in 17 days because that’s right before the time when the body starts to recognize the diet as a habit and metabolism starts to slow as a result, Moreno said. Dieters also walk for 17 minutes a day. Moreno himself walks with his patients in San Diego.

While the diet doesn’t completely eliminate certain foods, there are some dos and don’ts: Use spices. Use fruit instead of sugar. Use garlic, and cinnamon, and choose mustard rather than mayonnaise. And no fruit or certain types of carbs are allowed after 2 p.m.

Many Other Diets Failed for Wilcox

Greek yogurt is a big component of his plan, and diets get to eat a cookie for breakfast.

“I think this diet is probably the only diet that is for everybody,” Moreno said in an interview with “GMA’s” special correspondent Cameron Mathison. “And that means whether you want to lose five pounds for your high school reunion coming up, whether you want to lose 150 pounds, or whether you’re just comfortable with who you are and how you look and your health and your weight, as it is, this is just a way to not only focus on the scale moving, but it’s focusing on good, proper digestive health.”

Wilcox — who logs everything she eats on her iPad — is hooked. The stay-at-home mom’s 17 days have turned into four months.

Those other diets failed because she always ends up regaining any weight she has lost, she said.

“And now I’ve finally found a lifestyle, the 17 Day Diet is … the program I’m going to follow the rest of my life,” she said.

The Best and Worst Diets for Sustained Weight Loss, According to Dietitians

Losing weight or “eating better” on your mind these days? There’s no shortage of weight loss diets grappling for your attention. And the reality is that most diets — the good and bad — will help you shed pounds in the short term. But the difference is in keeping it off, and that relies on having a doable plan that you can stick with for life. Usually, that means that diets that cut out entire food groups (sorry, keto) or impose strict rules for eating (looking at you, Whole30) are out, unless medically advised by your healthcare team.

We chatted with a few registered dietitians to learn more about the diets they want to see stay — and those they’d be happy to see go.

The 4 Best Fad Weight Loss Diets in 2019

1. Mediterranean Diet

U.S. News & World Report ranked this mostly plant-based eating approach its No. 1 overall diet in 2019, and registered dietitians such as Amy Gorin, RDN, owner of Amy Gorin Nutrition in New York City, stand by that choice. Gorin applauds the Mediterranean diet — which is rich in whole vegetables, fresh fruits, whole grains, fatty fish, olive oil, nuts, legumes, and some red wine and dairy — because it’s a balanced way of eating. The Mediterranean diet’s focus on choosing whole, plant-based foods over those you might find in a vending machine may make you more likely to stick with it.

Beyond weight loss, there are the health benefits associated with eating like Italians, Greeks, and other people who live on the Mediterranean Sea (the diet’s namesake). This approach, Gorin says, alsosupports heart and brain health. For example, a review published in the journal Metabolic Syndrome and Related Disorders suggested that a Mediterranean diet, especially when combined with exercise and followed for longer than six months, was associated with reduced weight gain. The review involved 16 randomized controlled trials, which represented 1,848 people following a Mediterranean diet and 1,588 people who acted as the controls.

Weight loss and a healthier body? Win-win!

RELATED: Mediterranean Diet Linked to 25 Percent Lower Risk of Heart Disease

2. WW (Formerly Weight Watchers)

You know this popular weight loss plan by its previous name: Weight Watchers. But in 2018, the company rebranded to make the program more about wellness than just losing weight, per an explainer on the WW website. “This program is one of the most effective weight loss programs out there, promoting long-lasting, sustainable changes with many studies to back this up,” says Gorin, who writes a nutrition blog, called The Eat List, for WW. The newest version of WW, Gorin says, offers tangible rewards, like fitness class passes and travel shoe bags, when members reach their goals, delivering more incentive to lose. Also, “This year U.S. News ranked WW as the best diet for weight loss,” she says.

RELATED: U.S. News & World Report’s Best and Worst Diets of 2019

3. Vegetarian Diet

It’s difficult to call a vegetarian diet — one where you don’t eat meat — a “fad,” as there are so many reasons for going vegetarian, including environmental and ethical considerations.

Weight loss, though, is a potential benefit of opting to eat plants instead of meat, according to a review of 12 randomized, controlled trials representing about 1,150 people, published in January 2016 in the Journal of General Internal Medicine. Indeed, the Mayo Clinic notes that when you pay attention to portion size, a vegetarian diet can help with weight loss because the foods you’ll eat (including fruits, veggies, whole grains, and plant-based protein) contain fewer calories and fat but are more filling than foods found in a standard American diet.

Boosting your health may be another reason to adopt a vegetarian diet, and there’s science behind this choice. When carefully planned, “a vegetarian diet is a wonderful diet,” as it is rich in plant foods and low in saturated fat, says Jeanne Tiberio, RD, a tutor with Varsity Tutors based in Salem, Massachusetts. In a meta-analysis published in November 2017 in the journal Critical Reviews in Food Science and Nutrition, a vegetarian diet was associated with a 25 percent lower risk of heart disease and 8 percent reduced odds of cancer.

A word of caution: If you have a personal history of eating disorders, you may want to sidestep this approach. An study published in August 2012 in the Journal of the Academy of Nutrition and Dietetics noted that some people use a vegetarian diet to legitimize food restriction to aid with weight loss. There can be many perks to going veg — but play it safe and ask yourself where your motivations lie before making this choice.

RELATED: 10 Foods That May Play a Role in Cancer Prevention

4. Flexitarian or Semi-Vegetarian Diet

Whereas vegetarian eschews meat, a flexitarian diet allows you to add small amounts of animal products, like meat, poultry, or fish, for additional protein and satisfaction. If you’re a meat lover looking to burn calories in a balanced way, this flexible approach may be a good match for you. “Diets don’t have to be all-or-nothing,” says Tiberio.

Reducing, but not necessarily eliminating, how much meat you eat is generally a positive. For instance, one review of 25 studies published in December 2016 in the journal Frontiers in Nutrition found that semi-vegetarian diets were associated not only with weight loss, but also with health benefits such as lower blood pressure and a reduced risk of type 2 diabetes. The authors concluded that although it’s a popular eating approach with women, men, too, may benefit — especially because guys generally consume more meat.

RELATED: 5 Ways to Use Mushrooms for Delicious Meatless Meals

1 Diet That Lands in the Middle: Intermittent Fasting, or IF

Intermittent fasting (IF) has become an increasingly popular way to lose weight fast. The approach involves extended periods of not eating, and there are several ways to tackle it.

For instance, some people fast for two days out of the week (called 5:2, which involves eating very little on fast days), while others set a specific eating window (like 16 hours fasting, 8 hours feeding).

While this is a growing approach and there is some evidence that it can help people lose weight at least in the short term, per the Harvard T.H. Chan School of Public Health, it’s not right for everyone, and that’s why it lands somewhere in the middle.

You really have to understand your needs and your schedule to know if it will work for you. “The eating style has a very restrictive nature and could lead to overeating or binge eating, so it’s not a good fit for a person with a history of disordered eating,” says Gorin. Also, if you have type 2 diabetes or are pregnant or lactating, IF is also not safe, she says.

RELATED: How to Build a Healthy Diet to Manage Type 2 Diabetes

The 5 Worst Diets for Weight Loss in 2019

1. Carnivore Diet

The increasingly popular carnivore diet requires eating mostly meat (along with some eggs and fat, like cheese). There’s also a popular version that involves eating only beef. Although you can find carnivore dieters’ success stories online, don’t even think about it, says Gorin: “This is not a healthy or sustainable diet, and there are healthier ways to lose weight.”

“Not only is the carnivore diet extremely high in saturated fat, which can put you at risk for increased cholesterol levels, it also leaves out a lot of foods that are really good for you,” Gorin says. That includes fruits and veggies, which are known to promote weight loss and help fight disease.

Bottom line: Avoid this diet — or if you’re determined to try it, be sure to run the idea by your healthcare team and get their take first.

2. Whole30

There’s nothing wrong with the foods that Whole30 asks you to eat, like fresh fruit and veggies. In fact, proponents of the plan say that focusing on whole foods instead of packaged, processed ones may result in weight loss and other health perks, too, like higher energy and improved sleep.

But the Whole30 plan prohibits eating many dietary staples — not just unhealthy foods like added sugar and alcohol, but also legumes, dairy, and grains. And while your body doesn’t need those healthy foods to function, Whole30’s restrictions can make the program difficult to stick with.

Furthermore, those rules can create a cycle of guilt around food, says Anne Mauney, a registered dietitian in Washington, DC. Even if you follow through on the entire 30-day program, at the end you’re likely still going to feel down on yourself for eating what was once deemed “bad.”

Plus, when you go back to eating these foods, “you may likely end up eating more of it than you need or want, because there’s that sort of ‘screw it’ mentality where you’ve already started eating something you ‘shouldn’t’ have, so you might as well keep going. This can often turn into a sort of ongoing restrict-binge cycle over time, where you limit certain foods and then end up overdoing it on those foods later, before going right back to restricting and trying to be ‘good,’” she says. That’s no way to live.

RELATED: The 10 Most Famous Fad Diets of All Time

3. Keto Diet

If you want to lose weight quickly, this diet, which researchers designed to help control epilepsy in children, has become a popular way to do so.

But there’s a lack of definitive research proving that keto is safe and effective for the long haul. What we do know is this high-fat, moderate-protein, and very-low-carb diet has a reputation for being challenging, especially if you’re doing it without medical supervision. When you go off the plan, you might gain back all the weight you lost.

What’s more, for all the buzz about the health benefits of keto (for type 2 diabetes, certain types of cancer, Alzheimer’s disease, and more), long-term randomized, controlled trials in humans are lacking, Harvard notes. “Keto restricts foods that help fight cancer and heart disease, like whole grains and legumes,” says Tiberio.

What’s more, there are so many ways to approach keto, and not all of them are healthful. “Though you should be eating a lot of spinach and kale on keto, people generally eat bacon and eggs,” says Tiberio, which leaves out important disease-fighting nutrients, including fiber.

RELATED: What to Eat and Avoid on the Ketogenic Diet: A Complete Food List and 7-Day Sample Menu

4. Atkins

Of course, the Atkins diet was the original low-carb diet, made popular decades ago. Now that keto is on the scene and there’s a general carb phobia, you may be thinking again about going on a low-carb diet like Atkins. (Atkins and keto differ in that Atkins allows for more protein, whereas keto limits protein.)

“Like many diets, you lose weight quickly on Atkins. But it does not work long term,” says Tiberio. On the U.S. News rankings of best diets, Atkins falls near the bottom because of worries about safety and negative impact on heart health.

RELATED: 10 Popular Low-Carb Diets, and Their Pros and Cons

5. Paleo-Vegan (“Pegan”)

Fusing the popular paleo diet and taking some vegan principles, the “pegan” diet focuses on eating loads of fruits and vegetables, along with nuts and seeds, oils, no dairy or gluten, and limiting beans and grains. It’s not traditionally “vegan,” which previous research has linked to weight loss, and where you eat no animal products of any kind, as it allows for a small amount of meat.

While the pegan diet hasn’t been researched for weight loss or other benefits, it’s likely that it will help you reduce your blood sugar and triglycerides, says Tiberio.

Still, the fact remains that it’s still a restrictive diet with many rules. Translation: You might lose some weight and potentially boost your health temporarily, but chances are you won’t be able to follow this unbalanced way of eating forever. The fact of the matter is that many people struggle to maintain diets that contain a long list of off-limits foods. Those hurdles put this diet mashup on the “avoid” list for weight loss, per RDs.

WEDNESDAY, Nov. 22, 2017 (HealthDay News) — What if you could have your cake, eat it, too, and lose weight?

A nutritional fad called CICO — short for “Calories In, Calories Out” — promises just that for those looking to shed some pounds.

The pitch is straightforward: Eat whatever you want, junk food included, and still shrink your waistline — as long as every day you expend more calories than you consume.

It’s a simplified approach to eating that essentially views fruits and vegetables through the same prism as candies and soda. All that matters is the total caloric tally.

Perhaps not surprisingly, many nutrition experts disagree.

“Being healthy isn’t just about weight loss alone,” noted Lona Sandon, program director and assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas. “You have to consider the whole package.”

Sandon acknowledged that those who adopt a CICO approach to eating “might actually lose weight.” But there’s a downside: “nutrient deficiencies or even malnutrition,” she warned.

“You may not be providing all the nutrients your body needs if you are not paying attention to the types of foods you are putting in your body,” Sandon said. “This could mean osteoporosis later in life, increased risk of cancer, heart disease, etcetera.”

Samantha Heller, senior clinical nutritionist at New York University Medical Center, agreed.

“We are so obsessed with weight loss and being thin that we have lost sight of the fact that being healthy is everything,” she said.

“It is far more important to eat healthy foods like broccoli, edamame, pecans, berries, pasta and olive oil than go on some crazy weight-loss fad diet,” Heller said.

“Severely restricting calories or food groups, along with rapid weight loss, are likely to backfire for many reasons, and the dieter will be left feeling frustrated,” she added.

Heller said research also suggests that weight cycling — yo-yo dieting — may “increase the risk for more problems down the road, such as obesity and cardiovascular disease.”

In fact, added dietitian Connie Diekman, “weight loss, in an unhealthy way, is never a good idea.” She’s director of university nutrition at Washington University in St. Louis.

This pegan diet is the new weight loss craze — but is it safe?

It’s one of the most intense diets out there, and Meshach Rojas is doing it for kicks.

Rojas, 32, practices tricking: an extreme blend of gymnastics and martial arts, with lots of flipping and twisting in midair. It’s a hard-core hobby that demands a high level of physical fitness. So six years ago, when he picked up the sport, he decided to go paleo — a protein-heavy diet that prioritizes food available in prehistoric times.

It worked initially. But as time went on, Rojas began to question paleo scripture.

“I just kind of realized that some of the things aren’t bad for you,” Rojas, who lives in East Harlem, tells The Post.

So, a few years ago, the designer and animator switched to the pegan diet — a mashup of two extreme, opposite-seeming eating philosophies, paleo and veganism. Today, the pegan convert eats tons of vegetables, far less meat than before and some gluten-free whole grains and legumes — paleo no-nos, but great sources of complex carbohydrates for fueling his athletic pursuits.

“It’s still strict, but I feel like there’s a little bit more logic,” says Rojas.

Peganism — a diet that has devotees chomping down tons of vegetables and a little meat, like health-obsessed cavemen — is a food fad on the rise. Pinterest searches for the diet increased by more than 300 percent from 2017 to 2018. Nearly 77,000 posts on Instagram are tagged #pegan, and there are dozens of pegan cookbooks on the market.

‘Eat real, whole foods … and no crap.’

While combining the two approaches seems antithetical, they actually have a lot in common, according to the plan’s creator, Dr. Mark Hyman, a best-selling author and the director of the Cleveland Clinic Center for Functional Medicine.

“The best versions of both diets are built on the same foundation,” Hyman tells The Post. “Eat real, whole foods . . . that don’t raise our blood sugar, plenty of fresh vegetables and fruits, healthy protein and fats, and no crap.”

According to Hyman, pegan diet foods center on low-glycemic vegetables and fruits, such as greens and berries. Those should take up 75 percent of your plate. Meat should be grass-fed and treated as “a condiment, not a main course,” says the doctor, who, after considering the research, believes that consuming high-quality animal protein does not negatively impact cardiovascular health.

Most vegetable oils should be avoided on the diet, but so-called healthy fats — from olive oil, avocados, nuts and sustainably raised animals — are welcome. Beans and non-gluten whole grains, such as brown rice, quinoa and oats, are allowed sparingly — though some people, like Rojas, might consume these more often if they need calories to fuel athletic endeavors. And you can forget about eating dairy — forbidden by both vegans and paleo purists — along with gluten, processed carbs, sugary desserts, alcohol and coffee.

Sam Wierzbicki makes zucchini noodles for a dish. She says she lost 20 pounds in seven months on the pegan diet.Stefano Giovannini

Eating this way, Hyman says, can help people get all the nutrients they need (veganism skimps on vitamins D and B12 and omega-3s), lose weight and achieve long-term health. “ serves your body,” says Hyman, who also says it’s a more environmentally responsible approach than paleo.

Sam Wierzbicki, 27, a grad student in nutrition at New York University ate paleo for years to get healthy and lose weight, but, like Rojas, she started to wonder if it was really working for her.

“The emphasis on meat didn’t feel totally right to me,” she says, adding that she worried about her saturated fat intake. She briefly considered veganism, but worried about getting all the needed nutrients. So, seven months ago, Wierzbicki, who lives in Hoboken, NJ, started combining elements of veganism and paleo. Now 20 pounds lighter, “I feel awesome,” she says.

Food blogger ChihYu Smith, 41, agrees that pegan is the way to go. “ been eating this way for a while without realizing there’s a term,” says the Prospect-Lefferts Gardens resident, whose cookbook “Asian Paleo” (Countryman Press) comes out in May. On her blog, IHeartUmami.com, Smith explains that a carb-rich diet left her bloated, sluggish and tired, but she also found paleo purism stressful.

“Either we go all-in or our efforts are wasted,” she writes. She thinks that the pegan diet recipes she cooks — such as vegetarian curry and Thai bok choy salad — offer more variety and don’t feel too restrictive.

ChihYu Smith whips up a broccoli dish in her Brooklyn kitchen.Annie Wermiel/NY Post

But not everyone thinks this meal plan is a good idea. Tiffany Mendell, a nutritionist based in Midtown, thinks the extremity of peganism is a problem and doesn’t recommend the diet to clients.

“It restricts certain foods that are healthy, which I think can send a message of deprivation,” she says. “For example, whole grains are loaded with fiber, anti-oxidants, vitamins and minerals and are associated with a reduced risk of many health conditions, including cardiovascular disease.”

Mendell also doesn’t think people need to totally go without dairy. “It can be a part of a healthy diet, such as a small amount of cheese in a salad or a plain yogurt with fruit for breakfast.”

But Hyman insists that the pegan diet’s guidelines are simply about eating what best serves your body — for the most part.

“I enjoy tequila and dessert with my friends from time to time,” he says. “It is not about perfectionism.”

Pegan convert Meshach Rojas shows off a healthy breakfast bowl.Zandy Mangold

The pegan diet

What it is: A long-term approach to eating that cherry-picks elements from veganism and the paleo diet.

What you can eat: Lots of low-glycemic vegetables and fruits, nuts, seeds and some sustainably raised meat and fish. Gluten-free whole grains and legumes are allowed sparingly.

What you can’t eat: Gluten, dairy and processed foods. Desserts and drinking aren’t part of the plan, but Hyman say the occasional indulgence is OK.

The results: Increased energy, sustainable weight loss and heart health.

What Dr. Melinda Ratini Says:

Does It Work?

Experts are mixed on metabolism-revving claims such as Moreno’s. And research on the use of probiotics as a weight loss aid or general wellness booster is growing. But what’s certain is that the diet is anchored in whole foods, regular exercise, and other good habits that can help achieve lasting weight loss and weight maintenance.

Is It Good for Certain Conditions?

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.

The Final Word

Whether it revs up your metabolism or not, the 17 Day Diet provides a framework of diet and exercise that may help you shed the pounds. Even at its most restrictive phase, the plan allows enough calories to provide an interesting and balanced diet. And it lets you add activity gradually until you meet or exceed the amount recommended by the American Heart Association and most health experts. The maintenance phase and strong support communities should help to reinforce long-term success.

If you eat out a lot, are on the road, or have a very busy schedule, it may be challenging to find the time needed to shop for and prepare these meals. You will need to be highly motivated. Also, you will be spending money on probiotics that may not really be helping you meet your nutrition and fitness goals.

Check with your doctor before starting the 17 Day Diet if you have heart or kidney disease or any other medical problems to be sure it is right for you.

The 17-Day Diet

One of the most buzzed-about diets today is the 17-Day Diet, created by California family practice physician Mike Moreno, MD. This diet promises fast, easy results. “It says you can lose up to 10 to 15 pounds in the first 17 days,” says Manuel Villacorta, RD, CSSD, a weight loss expert in San Francisco and a spokesman for the American Dietetic Association.

The diet is divided into four 17-day cycles to prevent boredom, which is one of the major issues dieters have with most weight loss programs. Altering the way you eat every few weeks is meant to keep you from hitting a plateau, another common problem with many weight loss plans.

The 17-Day Diet: How Does It Work?

As the name indicates, the 17-Day Diet has four 17-day cycles. The fastest weight loss occurs during the first two cycles, when you’re eating 1,200 to 1,500 calories a day. The second two cycles are still calorie restrictive, but allow you to eat more. Regular exercise is also an important component of this popular diet.

  • Cycle one is “Accelerate.” During this 17-day cycle, you limit your calorie intake to about 1,200 a day, eating lean meats and no-starch vegetables. In addition, you should have two fat-free plain yogurts and two low-sugar fruits and one to two servings each of oil and green tea (to boost metabolism). You’ll also need to drink 64 ounces of water a day. Your carb consumption will be limited throughout this phase, and you must eliminate them altogether after 2 p.m. The plan says you can expect to lose 10 to 15 pounds in the first 17-day cycle.
  • Cycle 2 is “Activate.” In this cycle, you increase your calorie consumption slightly, to 1,500. You’re still eating mostly lean meats and no-starch vegetables, but you can have only one serving of oil or fat rather than two as in the first cycle. During this phase you can have two servings of healthy carbs, but again no carbs after 2 p.m. You can expect to lose five to six pounds a week.
  • Cycle 3 is “Achieve.” The goal of this cycle is to develop good eating habits and to slowly reintroduce foods. More grains and fruit are added as are one alcoholic beverage a day and a 100-calorie snack. Weight loss will slow down during this phase — to two to three pounds a week — unless you skip the alcohol and increase your exercise routine. You can have carbs after 2 p.m., but it’s not advised if you want to continue to lose weight.
  • Cycle 4 is “Arrive.” During this cycle you can eat your favorite foods in moderation on weekends, but no binging is allowed. Monday through Friday, you follow a calorie-restricted diet.

During cycles 1 and 2, you are encouraged to exercise at least 17 minutes a day. Walking is the favored exercise — you don’t want anything too strenuous because of your limited calorie intake. During cycles 3 and 4, you want to exercise a total of 150 and 300 minutes a week, respectively, so that you continue to lose weight and maintain your weight loss.

You don’t have to be strict about the 17 days in each cycle. And you can keep cycling between accelerate and activate until you reach your weight loss goal. “The idea of alternating the way you eat every few weeks is to keep your metabolism guessing what’s next and never reach a plateau,” Villacorta says.

The 17-Day Diet: A Sample Menu

Sample Day 1

Breakfast: Breakfast Omelet

Lunch: Shrimp and Chicken Gumbo

Dinner: Old World Beef Bourguignon

Sample Day 2

Breakfast: Mixed Berry Crepe

Lunch: Philly Inspired Chicken Cheese Steak

Dinner: Pork Tenderloin with Olive Tapenade

Sample Day 3

Breakfast: Breakfast Omelet

Lunch: Broccoli and Beef Dinner

Dinner: Sausage Dinner

Sample Day 4

Breakfast: Spinach and Ricotta Cheese Crepe

Lunch: Shrimp bowl

Dinner: Chicken Roasted Apples

The 17-Day Diet: Pros

  • Quick results. You will experience rapid weight loss, which is what our “gotta-have-it-now” society demands, Villacorta says.
  • Varied eating plan. You won’t get bored because you’re changing your eating plan every two and a half weeks.
  • Balanced diet. The diet is fairly balanced and promotes healthy eating. Says Villacorta, “It uses all food groups — fruits and vegetables, meats, fats, and dairy.”

The 17-Day Diet: Cons

  • Weak science. The science behind the diet is not strong. “There is no scientific evidence that you can ‘confuse’ your metabolism to prevent plateaus by increasing and decreasing your caloric intake or by changing the foods that you eat,” Villacorta says.
  • Out of nowhere rule. The rule about no carbohydrates after 2 p.m. makes no sense, Villacorta says. “Dr. Moreno doesn’t explain why he created this rule,” he says. “I feel like he needed to come up with something different to get attention.”
  • Calories in early cycle very low. The number of calories in the first cycle is extremely low and may not be good for everyone, especially people who are active, Villacorta says. “ make no distinction whether you’re a man or a woman or a younger person or an older person who is trying to lose weight.”
  • Could get expensive. The diet encourages you to eat fresh fruits and vegetables and to consume foods that aren’t processed, yet Moreno markets cookies for breakfast and other packaged foods, Villacorta says. “This could get quite costly,” he adds.
  • Easy to go off track in final cycle. During the last cycle, you can eat what you want in moderation, but how easy is that to do? Villacorta says it would be very easy for people to binge on weekends and put back the weight they had worked so hard to shed.

The 17-Day Diet: The Short-Term and Long-Term Effects

Is the 17-Day Diet just another fad, or can it really work? It may have short-term effects, Villacorta says, so if you need to lose a few pounds for an event, a diet like this could work well for you. Keeping the weight off for the long term, however, might be problematic. “Can you live like this for more than a few weeks? Not likely,” Villacorta says. “It doesn’t seem too livable to me. It has way too many rules. And with this diet, you never really learn how to manage the food. That’s one of the things that these fad diets fail to do.”

Step by Step Overview of the 17 Day Diet

Welcome! This is your crash course on all things 17 Day Diet.

Think of this page as your “central hub” where you can come back to reference the important parts of each cycle.

It’s best if you can bookmark this page so you always have it handy!

Are You Ready to Lose Weight With The 17 Day Diet?

The diet is broken down into four cycles of 17 days each — yes, that’s why it’s called the 17 Day Diet! 😉

Each cycle has a very specific purpose, and I’m going to take you through each one, including how to maximize your weight loss during each phase.

I’m also sharing all the important links to each cycle food list, samples of 17 Day Diet menus, and yummy recipes!

OK, let’s get started!

17 Day Diet Overview (Infographic)

Before we dive in too deep, I want you to get a quick overview look at the 17 Day Diet.

I’ll go into much more detail below, but first check out this pretty infographic for a bird’s eye view!

Cycle 1 Overview (Accelerate Cycle)

Quick Overview of Cycle 1 of the 17 Day Diet

Cycle 1 of the 17 Day Diet is where most experience rapid weight loss.

Cycle 1 is also known as the “detox cycle”.

It’s in this cycle where you’ll remove from your diet added sugars, refined carbs and other starchy vegetables, grains and high-sugar fruits.

You’ll stay on this cycle for no more than 17 days.

What You’ll Eat on Cycle 1 of the 17 Day Diet

Your 17 Day Diet Meal Plan for Cycle 1 will consist of good, clean food.

You’ll load up on unlimited amounts of lean proteins (such as chicken, turkey, and some fish) and cleansing vegetables (such as broccoli, leafy greens, and carrots).

You’ll enjoy two low-sugar fruits per day before 2pm, two probiotics (such as no-sugar added yogurt or certain fermented foods), and limited healthy fats (such as olive and flax oil).

During Cycle 1, you’ll keep yourself hydrated with your hot lemon water first thing in the morning, green tea at meal times and water throughout the day.

Grab the Cycle 1 Food List.

The Benefits of Cycle 1 of the 17 Day Diet

The 17 Day Diet Cycle 1 part of the plan is all about detox. As you eliminate sugar and carbs, you’ll flush toxins from your body.

As a result, most experience rapid weight loss during this cycle.

Many on Cycle 1 report losing anywhere from 7 to 11 pounds (and sometimes more). As always, individual results do vary.

Exercise in Cycle 1 of the 17 Day Diet

In Cycle 1, you’ll keep exercise to a minimum. The doctor recommends at least 17 minutes of low-impact exercise per day (twice per day if you’re using the original 17 Day Diet book).

What to Watch Out For in Cycle 1 of the 17 Day Diet

In your first three to five days you may experience headaches, lightheadedness, and low energy.

This is likely due to the effects of detox and toxins leaving your body as you remove sugar and carbs from your diet.

Keep your water intake high, and if you’re hungry, make sure you eat plenty of lean proteins and cleansing vegetables.

Quick Tips for Cycle 1 of the 17 Day Diet

Here’s a quick 10-point checklist on tips for the 17 Day Diet Cycle 1 portion of the plan.

Remember, you get to eat unlimited amounts of lean proteins and cleansing veggies during Cycle 1, so make sure you eat if you are hungry!

Free Download for Cycle 1 of the 17 Day Diet

If you’re getting started for the first time, you can grab my free quick start guide for the 17 Day Diet.

Beginner’s Guide and Overview of Cycle 1 of the 17 Day Diet

Here’s a quick overview with details in a summary format on every step of the 17 Day Diet Cycle 1.

What’s Next After Cycle 1 of the 17 Day Diet

Once you’re finished with your 17 days on Cycle 1, there are a few options.

You can either have a Transitional Day Fast (aka smoothie day) for one day and then move onto Cycle 2, or skip the smoothie day all together and head to your first day of Cycle 2.

Cycle 1 Important Links – Must Haves

  • Cycle 1 Food List
  • Cycle 1 Sample Menu
  • Cycle 1 Recipes

Cycle 1 Videos

A Beginners Guide and Overview of Cycle 1 of the 17 Day Diet

Read the full blog post here: A Beginners Guide and Overview of Cycle 1

Your Weight Loss Checklist for the 17 Day Diet Checklist

Get the FULL 17 Day Diet checklist here: Pre-Diet Checklist for the 17 Day Diet

Why am I not losing weight in Cycle 1 of the 17 Day Diet?

Read the blog post here: Why am I not losing weight in Cycle 1?

Recommended Meal Plans/Recipes for Cycle 1

Here are a few recommended recipe book and meal plans that are perfect for Cycle 1 of the 17 Day Diet.

Yummy! Cycle 1 Recipe Book

The Yummy! Cycle 1 Recipe book is perfect if you want to make one meal for you and your family that all will enjoy (because you’re tired of making two separate meals)! Enjoy over 60+ recipes for cycle 1 of the 17 Day Diet.

Set It & Forget It Slow Cooker Recipe Book

Your slow cooker will be your best friend when it’s cold out and when it’s warm – basically all year round! Enjoy dinner recipes for all cycles of the 17 Day Diet. Dump the ingredients into your slow cooker, and forget all about it!

Simple N’ Lean 17 Meal Plan for the 17 Day Diet

Simple N’ Lean 17 is a complete done-for-you meal plan for all cycles including menus, recipes + shopping lists for breakfast, lunch and dinner (51 days for a total of 153 meals). Take a peek at Simple N’ Lean 17.

Cycle 2 Overview (Activate Cycle)

Quick Overview of Cycle 2 of the 17 Day Diet

Cycle 2 of the 17 Day Diet is where you’ll switch things up a bit to confuse your metabolism.

Cycle 2 is also known as the “body confusion cycle”. You’ll stay on this cycle no longer than 17 days.

The 17 Day Diet Cycle 2 portion of the plan is all about keeping your body from experiencing a plateau through alternating high and low caloric days.

It’s in this cycle where you’ll start adding in other lean proteins and starchy vegetables, grains and legumes from an expanded food list.

What You’ll Eat On Cycle 2 of the 17 Day Diet

Your 17 Day Diet Meal Plan for Cycle 2 will be similar to the last cycle, but you’ll add in other types of proteins and starchy foods every other day.

So you’ll alternate between Cycle 2 days and Cycle 1 days.

Cycle 2, Day 1 Example

For instance, on day 1 you’ll add in other types of lean proteins (such as beef, pork and certain shellfish), and you’ll enjoy two natural starches before 2pm (such as oatmeal, brown rice and sweet potatoes).

You’ll continue to eat two servings of low-sugar fruits by 2pm, two probiotics, and limited healthy fats.

Cycle 2, Day 2 Example

On your second day of Cycle 2, you’ll revert back to a Cycle 1 menu.

You’ll load up on unlimited amounts of lean proteins (such as chicken) and cleansing vegetables (such as broccoli), and continue with the limited low-sugar fruits, probiotics, and so on.

Cycle 2, Day 3 Example

On day 3 of Cycle 2, you’ll go back to a cycle 2 menu with the expanded food list. And on day 4, you’ll go back to a cycle 1 menu, and so on.

During Cycle 2, you’ll continue to keep yourself hydrated with your hot lemon water first thing in the morning, green tea at meal times and water throughout the day.

Grab the Cycle 2 Food List.

The Benefits of Cycle 2 of the 17 Day Diet

As I mentioned earlier, the 17 Day Diet Cycle 2 portion of this plan is designed to keep you from that dreaded plateau with alternating menus with expanded food items every other day.

Exercise in Cycle 2 of the 17 Day Diet

In Cycle 2, you’ll continue to keep exercise to a minimum.

The doctor recommends at least 17 minutes of low-impact exercise per day(twice per day if you’re using the original 17 Day Diet book).

What to Watch Out For in Cycle 2 of the 17 Day Diet

As you alternate between high and low caloric days, you’ll start to see changes in your body. Most people report seeing more inches than pounds lost during this cycle.

Make sure you take measurements before starting Cycle 2 so you can keep track of changes in your body composition just in case the scale doesn’t move as quickly as you’d like it to during this cycle.

Quick Tips for Cycle 2 of the 17 Day Diet

It may be difficult to stay on track with all of the extra food choices in Cycle 2.

Remember, you get to choose how you incorporate the 17 Day Diet into your weight loss journey.

If you feel like the temptation is too much, try alternating to your cycle 2 day after having two cycle 1 days.

I explain how to customize the 17 Day Diet Cycle 2 portion of the plan to fit into your lifestyle.

Free Recipes for Cycle 2 of the 17 Day Diet

Grab my free Top 10 Most Popular Recipes for the 17 Day Diet. This will help you keep the momentum going with yummy food in Cycle 2!

Beginner’s Guide and Overview of Cycle 2 of the 17 Day Diet

Here’s a quick overview with details in a summary format on every step of the 17 Day Diet Cycle 2 portion of the plan.

What’s Next After Cycle 2 of the 17 Day Diet

Once you’re finished with your 17 days on Cycle 2, you can either have a Transitional Day Fast (aka smoothie day) for one day, then start your first day of Cycle 3, or skip the smoothie day all together and move to your first day of Cycle 3.

Cycle 2 Important Links – Must Haves

  • Cycle 2 Food List
  • Cycle 2 Sample Menu
  • Cycle 2 Recipes

Cycle 2 Videos

A Beginners Guide and Overview of Cycle 2 of the 17 Day Diet

Read the full blog post here: A Beginners Guide and Overview of Cycle 2

The Biggest Mistakes on Cycles 1 and 2 of the 17 Day Diet

Read the full blog post here: The Biggest Mistakes on Cycles 1 and 2 of the 17 Day Diet

3 Reasons Keeping a Food Journal Helps You Lose Weight

Read full blog post here: 3 Reasons for Keeping a Food Journal Helps you Lose Weight

Recommended Meal Plans/Recipes for Cycle 2

Here are a few recommendations for meal plans and recipes books for Cycle 2.

Mooove Over Chicken 2 and 3 Recipe Book

You gained momentum in Cycle 1 and you’re ready to kick it up a notch in Cycle 2 and 3. You’re craving yummy and interesting dinner entrees – a feast your family will enjoy while you’re able to continue losing weight during Cycles 2 and 3.

Simple N’ Lean 17 is a complete done-for-you meal plan for all cycles including menus, recipes + shopping lists for breakfast, lunch and dinner (51 days for a total of 153 meals). Take a peek at Simple N’ Lean 17.

Cycle 3 Overview (Achieve Cycle)

Quick Overview of Cycle 3 of the 17 Day Diet

Cycle 3 of the 17 Day Diet is all about making better choices, keeping food portions in check, increasing exercise and maintaining healthy eating habits.

You’ll have the option to stay on this cycle as long as you need to in order to lose weight, or you can stay on Cycle 3 for 17 days before returning to a previous cycle to continue another round of the diet.

The 17 Day Diet Cycle 3 portion of the plan is about increasing your food choices, including breads, pastas and higher-sugar fruits by 2pm.

As you expand your starchy foods, you’ll also increase your exercise.

What You’ll Eat on Cycle 3 of the 17 Day Diet

Your 17 Day Diet Meal Plan for Cycle 3 will consist of more bread, pasta and starchy vegetables.

As you increase your starches, you’ll reduce the amount of protein to the size of a kitchen sponge per meal.

During Cycle 3 of the 17 Day Diet you may also enjoy up to one alcoholic drink per day (5 oz wine, 12 oz beer, or 1 1/2 oz hard liquor).

During Cycle 3, you’ll continue to keep yourself hydrated with your hot lemon water first thing in the morning, green tea at meal times and water throughout the day.

Grab the Cycle 3 Food List.

The Benefits of Cycle 3 of the 17 Day Diet

As I mentioned earlier, the 17 Day Diet Cycle 3 portion of this plan is designed to form better eating habits, you’ll learn to make better food choices, and you’ll start watching portions.

You may or may not reach your weight loss goal during this cycle, so if you need to lose more weight during the 17 Day Diet Cycle 3 portion of this plan, there are a few options to choose from.

Exercise in Cycle 3 of the 17 Day Diet

In Cycle 3, you’ll ramp up your exercise during this cycle.

You’ll want to increase your exercise to 45 to 60 minutes most days of the week.

Here is the doctor’s recommendations for exercise on cycle 3 of the 17 Day Diet.

What to Watch Out For in Cycle 3 of the 17 Day Diet

You may notice your weight loss slows down in Cycle 3.

However, changes in body composition occur, so make sure you take measurements before you start this cycle.

So while the scale doesn’t move that much for most, you’re likely to see your dress size go down!

If you can remember that Cycle 3 is more of a mental game, you’re good to go.

If you stick faithfully to this cycle, you’ll likely lose more weight once you go back to Cycle 1.

Quick Tips for Cycle 3 of the 17 Day Diet

During Cycle 3, you’re allowed to eat your starches after 2pm.

However, if you want to continue to lose weight during this cycle, it’s best to eat all starches before 2pm.

Avoid alcohol if you want to see the weight continue to drop off, too!

A quick tip for Cycle 3 includes the use of the Transitional Day Fast (aka smoothie day) every 7 days during this cycle.

Free Printables for Cycle 3 of the 17 Day Diet

OK, so you’ve been through the diet for a round and you need a bit more help with meal planning!

Learn my 3-step system for creating a 5-dinner meal plan for the 17 Day Diet.

Beginner’s Guide and Overview of Cycle 3 of the 17 Day Diet

Here’s a quick overview with details in a summary format on every step of the 17 Day Diet Cycle 3 portion of the plan.

What’s Next After Cycle 3 of the 17 Day Diet

When you’re finished with your 17 days of Cycle 3, and you have more weight to lose, you have a few options to choose from.

They vary from staying on Cycle 3 until you reach your goal, or going back to a previous cycle. I explain each option in detail here.

Cycle 3 Important Links – Must Haves

  • Cycle 3 Food List
  • Cycle 3 Sample Menu
  • Cycle 3 Recipes

Cycle 3 Videos

A Beginners Guide and Overview of Cycle 3 of the 17 Day Diet

Read the full blog post here: A Beginners Guide and Overview of Cycle 3

What if I Have More Weight To Lose After Cycle 3 of the 17 Day Diet?

Read full blog post here: What if I Have More Weight to Lose After Cycle 3 of the 17 Day Diet?

Transitional Day Fast for the 17 Day Diet

Read the full blog post here: Transitional Day Fast (aka smoothie day)

Cycle 4 Overview (Arrive Cycle)

Cycle 4 of the 17 Day Diet is the “arrive cycle”.

By now you’ve reached your weight loss goal and you’re now on maintenance.

I go into detail of how the 17 Day Diet Cycle 4 of the weight loss plan works. For more information, go here.

Other Important 17 Day Diet Stuff & Goodies

Free Digital Downloads and More Information for the 17 Day Diet

Here are a few important things to grab, sign up for or read so you’re on top of your 17 Day Diet game!

Quick Start Guide for the 17 Day Diet

I recommend purchasing the 17 Day Diet Breakthrough Edition.

However, while you wait for your book to arrive, grab my free quick start guide to get you going right away. This guide is 24 pages and gives you exactly what you need to get started tomorrow!

I’ll break down the 17 Day Diet by cycle with an overview of Cycles 1 through 4, complete food lists, a run-down of the Transitional Day Fast (aka smoothie day), 13 of the most commonly asked questions, and a few weight loss tools to get you started!

Top 10 Most Popular Recipes for the 17 Day Diet

Nobody likes a boring meal!

If you’re looking for a hand full of yummy dinner recipes to get you started, then check out my Top 10 Most Popular Recipes for the 17 Day Diet.

These recipes are going to help you gain some momentum during any cycle! Plus, they’re so yummy that your entire family will love them!

Yep, say goodbye to making two separate dinners every night!​

17 Day Diet Cycle Food Index

17 Day Diet Food Index in Alphabetical Order – I organized every single food item from the 17 Day Diet in a nifty index sorted alphabetically. For each food item, I’ll tell you which cycle it’s approved for.

Hot Topics for the 17 Day Diet

Here are a few “hot” topics regarding the 17 Day Diet. Some of these are somewhat new-ish (with the Breakthrough Edition), some are my own guidelines, and others are some added benefits (aka my own published food journal!!).

Transitional Day Fast For the 17 Day Diet

The Transitional Day Fast for the 17 Day Diet is relatively new and was added in the Breakthrough Edition of the 17 Day Diet. You can read all about how to use this smoothie day in between each cycle, or every seven days while in Cycle 3.

17 Day Diet Vegetarian

There’s not a lot of information in either the 17 Day Diet books, so I’ve scoured the Internet for additional information, plus added my own thoughts about how to best tackle the 17 Day Diet if you’re vegetarian or vegan.

You can start with this post on vegetarian guidelines for the 17 Day Diet.

You can also grab a vegetarian sample menu for the 17 Day Diet. I’ll give you a full day so you get an idea of what it might look like if you want to eat real food versus the processed fake meat burgers.

Daily Food Journal for the 17 Day Diet

I published a paperback food journal called Simply Me. It’s available on Amazon.

​Click here to check out the Simply Me Daily Food Journal for the 17 Day Diet – This is a paperback journal I published that is designed specifically for the 17 Day Diet and gives you a daily journal for the entire round of the 17 Day Diet.

Reviews of the 17 Day Diet

Here are a few pages where I’ve either reviewed products for the 17 Day Diet, or you can read user reviews of the diet itself.

Healthy Meals Delivered by BistroMD

I’ve had the opportunity to feast on BistroMD prepared meals a few times. You can read my review of the 17 Day Diet Delivery service by BistroMD. This is a good option if you’re too busy to cook, or don’t like to cook for one person.

Reviews 17 Day Diet

If you’re just starting out and want to read reviews of the 17 Day Diet. I have a ton of user reviews to give you an idea of how much the diet helps! If you’ve already been on the diet, consider leaving a review!

Have Any Questions about the 17 Day Diet?

Leave a comment below with your question and I’d be happy to help!

The 17 day diet

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