17- Day Diet For Weight Loss
Neelanjana Singh has over 30 years of experience in the field of nutrition and dietetics. She created and headed the nutrition facility at PSRI Hospital, New Delhi. She has taught Nutrition and Health Education at the University of Delhi for over 7 years.
Read full bio of Neelanjana Singh
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.
Read full bio of Charushila Biswas
The 17-day diet is unlike other diet plans that force you to starve to lose weight. This plan emphasizes on eating healthy and burning calories. In fact, the diet encourages you to eat food that speeds up your body’s metabolism.
This diet plan not only helps you to lose those stubborn pounds, but also helps you lead a healthier, active life.
The 17-day diet is the brainchild of Dr. Mike Moreno, who featured on Dr. Phils and Doctors, a famous American TV show. Thousands of people from around the world have achieved their dream body and a more confident self – all thanks to the 17-day diet weight loss plan.
Most of us lack the will to stick to a diet plan. Thankfully, the 17-day weight loss diet is flexible and is easy to follow for the busiest of the lot. It is nutritionally sound and a sure shot way to lose weight.
17-Day Diet For Weight Loss
- Theory Of The 17-Day Diet Weight Loss Plan
- How Does The Plan Work?
- The 17-Day Diet Plan
- Phase 1: Accelerate
- Phase 2: Activate
- Phase 3: Achieve
- Phase 4: Arrive
- Vegetarian Modifications
- What Is The Science Of The 17-Day Diet?
- Best Part Of This Diet
- Role Of Exercise During This Diet
- Dos And Don’ts Of The 17-Day Diet
- Benefits Of The 17-Day Diet
- Side Effects Of The 17-Day Diet
- Conclusion
- FAQs
1. Theory Of The 17-Day Diet Weight Loss Plan
We all know that our body is forever at war with new changes. The 17-day weight loss diet plan uses this theory and puts it to practical use. The diet plan prescribes different eating and exercising regimens, which vary each of its four phases. This keeps the body from adjusting to the diet. Just about the time your body adapts to a particular eating and exercising pattern, a change is introduced. This keeps your metabolism high. Though this plan has not been scientifically proven, many people have benefited from this balanced diet.
2. How Does The Plan Work?
The 17-day diet plan is a tried and tested doctor’s plan that has been specifically designed for rapid results. This plan is structured in such a way that you not only shed pounds really quick but also do not regain those lost pounds. This means you lose weight, and it is more or less permanent. What a godsend!
The diet is divided into three 17-day cycles that coax your body to shed all those pounds you piled on from eating junk food and living a sedentary lifestyle. The three cycles also prevent your body from plateauing, which is the most common problem faced by most dieters.
3. The 17-Day Diet Plan
Since you want to lose weight without starving yourself or depriving your body of nutrition, we show you how to go about it, step by step:
Phase 1: Accelerate
The first phase is named Accelerate, where you will need to cut out about 1200 calories a day, drastically reduce your sugar intake, and shift your focus towards improving your body’s digestion. This phase sees the maximum weight loss, though this will mostly be water weight.
Foods To Consume
- Lean proteins such as fish and chicken breast and turkey (as much as you want to consume)
- A generous serving of non-starchy vegetables such as capsicum, broccoli, celery, cauliflower, garlic, cucumber, lettuce, leeks, spinach, tomato, onion, okra, artichoke, and parsley.
- 2 low-sugar fruits such as apples, berries, oranges, prunes, and plums.
- Low-fat yogurt – 2 cups
- 2 whole servings of any friendly fats
- 2 liters of water
- 2-3 cups of green tea
Phase 2: Activate
Now it’s time for phase two – Activate. During this period, you will need to alternate the Accelerate phase low-calorie diet with a slightly high-calorie diet. Alternating the two meal plans will reset your metabolism that, in turn, will stimulate the burning of fat. This phase sees a loss of a minimum six pounds.
Foods To Consume
In this phase, you can alternate the above-mentioned meal plan with a slightly higher calorie meal. You can have fish, chicken breast, shrimp, oysters, scallops, lean cuts of meat, whey protein, yogurt, barley, brown rice, oat bran, couscous, chickpeas, millets, kidney beans, lentils, soybeans, potato, butternut squash, and cassava root.
Phase 3: Achieve
Time to achieve! Yes, the third phase is aptly called the Achieve phase, where you shift your focus to midday snacking and binging on junk food. Time to say goodbye to both, and hello to good eating habits. You will see a drop of another three pounds during this phase.
Foods To Consume
This phase allows the addition of healthier food options that will help you achieve healthy eating habits. You can eat quail, Canadian bacon, turkey, chicken, brown bread, oats, low-carb tortillas, rice noodles, wheat noodles, zucchini, wax beans, cilantro, chilies, banana, apricot, low-fat cottage cheese, soy milk, almond milk, figs, tangerine, kiwi, papaya, pineapple, cherry, mango, guava, canola oil, low-calorie margarines, and 5 oz. wine. You should avoid eating fatty meat, processed meat, and white flour. AAlso, avoid drinking fresh fruit juice after 2 pm.
Phase 4: Arrive
The last cycle is termed as Arrive, and it is an ongoing cycle where you monitor your eating habits and maintain your weight.
The beauty of this diet plan is that it does not ask you to steer clear of food you like. Instead, it suggests that you follow a healthy meal plan through the week, and allow yourself treats during the weekend.
Exercise is vital in the 17-day diet plan. During phases 1 and 2, you need to spend a good 20 minutes every day doing light exercises like walking. During phase 3, shift to 40-60 minutes of aerobic exercising on all days of the week. If you have a cycle, there is no better exercise than cycling at a moderate 12-14 mph every day for an hour. In the last phase, you can taper down your exercising to half an hour during weekdays and an hour on weekends to maintain a healthy weight.
Foods To Consume
By this time, you have achieved your weight goal, and it’s time to just maintain the new you. What do you consume here? More or less what you did in cycle 1 along with one serving of food that has a higher calorific value. Stick to this diet during the weekdays, and relax and take it easy on weekends and enjoy the food you love most. However, avoid foods that are high in fat, carbs, and sugar content.
4. Vegetarian Modifications
Include tofu, whey protein, nuts, corn, hemp seed, rice, and beans in your diet.
5. What Is The Science Of The 17-Day Diet?
- Low Sugar
The 17-day diet does not contain added sugar but contains natural sugar from fresh fruits. If you want to lose weight, it is extremely important to take less sugar. If you take more sugar, your insulin levels will rise. Insulin inhibits the burning of fat in the body. Therefore, if you keep the insulin levels in check, you will burn fat rather than accumulating it.
- High Protein
Proteins are the building blocks of our body. When you eat a protein-rich diet, you provide your body the energy it requires to perform various functions throughout the day. Proteins (enzymes) help in metabolism and in burning calories. A protein-rich diet makes you feel full, which is why you will feel less tempted to munch on crisps.
- High Fiber
Vegetables that are high in fiber have fewer calories. Since veggies contain almost all the nutrients that our body needs, you tend to feel full. Fiber present in the vegetables positively regulates metabolism, supports the digestive system, and helps you to get rid of the water weight.
- Low-calorie Diet
When you have a low-calorie diet for a certain period, your body gets used to it. Since you are having high fiber diet, you keep those carb and sugar cravings at bay. Cut yourself out from starchy food, and eat fewer carbs and sugar.
6. Best Part Of This Diet
The best part of the 17-day diet is that you don’t starve or bore yourself. Eating right and in the right amount is the key to losing weight. If you crash diet, your body will stop functioning as you are depriving it of the nutrition it needs. Crash diets can cause serious health problems and also rob your skin’s glow. Experts all over the world advise against going on a crash diet.
7. Role Of Exercise During This Diet
Any kind of exercise, such as jogging, power walking, aerobics, swimming, kickboxing, Zumba, and cycling, will aid in quicker weight loss. If you eat fewer calories, your body will have to burn the stored fat to get the energy for performing any kind of workout. Working out regularly will make you look and feel better. You will feel rekindled and energetic, and you would want to workout more.
Here is the exercise routine you should follow depending on which phase you are in:
- Phase 1 – 15-20 minutes walking
- Phase 2 – 15-20 minutes jogging
- Phase 3 – 45-60 minutes Zumba, aerobics, or kickboxing
- Phase 4 – 45-60 minutes of your favorite exercise plus workout on weekends
8. Dos And Don’ts Of The 17-Day Diet
| Dos | Don’ts |
|---|---|
| Eat lots of vegetables and protein. It is always better to choose lean protein for your diet. | Do not overeat. |
| Eat slowly and in small amounts. | Do not oversleep. |
| Drink water and detox drinks. | Avoid alcohol. |
| Exercise regularly. | Do not take stress. |
| Get proper sleep. | Do not sit for a long time. |
9. Benefits Of The 17-Day Diet
- Exercise will keep you physically fit.
- Vegetables and fruits will provide your body with the necessary nutrition.
- Proteins such as fish, chicken, beans, tofu, etc. will strengthen your muscles, and you will not feel weak or fatigued.
- It builds your confidence and enhances your mood.
- The brain will start being more alert and your memory will improve.
10. Side Effects Of The 17-Day Diet
- It may leave you feeling a little hungry.
- You may feel tired and weak.
- You may get headaches and cold hands and feet.
- You may not be able to sleep well at night.
- You may not be able to tolerate some foods in the diet plan.
11. Conclusion
Losing weight in a few days is not easy, especially when you have a habit of overeating. You have to start slowly and follow it accurately to get back into shape. The 17-day diet plan will test your willpower. But it is also true that if you train your brain to ask for food less frequently and in less amount, you will definitely lose weight. Over time, you will stop overeating and you will begin to love exercising too.
12. FAQs
- Do I have to drink green tea?
Green tea is an excellent source of catechin and vitamin E. It detoxifies your body and keeps you active and alert. Along with this diet plan, you don’t ‘have to’ drink green tea, but you can drink green tea if you want.
- Can I use artificial sweeteners?
Try to avoid any kind of sugar or artificial sweeteners. However, if you can’t totally avoid it, use just as little as possible. Make sure that you don’t use artificial sugar every day.
- Can vegetarians or the gluten intolerant try this diet?
Yeah, sure! If you are a vegetarian, you can eat soy, tofu, beans, etc. for a high protein diet. If you are gluten sensitive, you will definitely need to avoid foods that contain gluten. There are a lot of gluten-free foods available now.
- Can I drink wine while completing the cycles?
Drinking wine in moderation with meals has been acceptable for general well-being. Some studies do indicate that it is good for heart health too. However, it is better to avoid all kinds of alcohol while you are on the 17-day diet plan. Instead of wine, grape juice in small amounts can be incorporated into the plan.
- Can I use this diet to get rid of my baby weight?
Yes, you can follow this diet, but you should consult your doctor first.
- Do you have to eat fish on the 17-day diet?
Fish is high in lean protein, low in carbs, and contains a good amount of omega-3 fatty acids. If you do not want to eat fish, you can eat boiled egg whites, chicken breast, or mushrooms.
- Which meats can I eat on the 17-day diet?
It is better to avoid red meat as it is high in fat content. Fish and chicken breast are the best to eat while you are on this diet.
- Is the 17-day diet right for vegetarians?
Since this diet asks you to eat a lot of fruits and vegetables, of course, vegetarians can opt for this diet. You can always eat mushroom, soy milk, kidney beans, lentils, mung beans, etc. instead of meat.
- Why am I stuck at the same weight on the 17-day diet?
The 17-day diet will only work if you follow it strictly. Exercise regularly, and avoid carbs, starch-loaded foods, and sugar. It is possible that you need to workout a little bit more (as body types and capabilities differ from person to person) to achieve the target weight. Do consult your doctor or dietitian before making the modifications.
- Is the 17-day diet appropriate for people with diabetes?
This diet plan is appropriate for those with type 2 diabetes. However, if you have type 1 diabetes, it is better to avoid this diet plan. Consult your doctor before starting this diet, even if you have type 2 diabetes.
- How much weight will I lose if I follow the 17-day diet?
Your weight loss will depend on many factors such as whether you have strictly followed the diet plan along with exercise. You will lose the water weight and burn fat if you follow the 17-day diet plan. You can lose anything from 20 lbs to 50 lbs. Here is a chart based on a person weighing 200 pounds:
- Phase 1: 10-20 pounds
- Phase 2: 5-10 pounds
- Phase 3: 2.5- 5 pounds
- Why am I gaining weight on the 17-day diet?
You must be gaining weight due to the following reasons:
- You are not drinking enough water or detox drinks.
- You are not working out as much as needed.
- You are not controlling the portion of the meals.
- You are eating carbs after 2 pm.
If you are going to try out the 17-day diet, do let us know about your experience. Also, if you have any questions or suggestions, please leave a comment in the box below.
Cheers to good health!
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Read full bio of Neelanjana Singh
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