Embarking on a weight loss journey can be overwhelming with
countless diets promising quick results but delivering little in terms of
sustainability. The 17 Day Diet stands out as a balanced, structured approach
designed to jumpstart weight loss and encourage long-term healthy habits.
Created by Dr. Mike Moreno, this plan uses a phased approach to keep your
metabolism active and your motivation high. Whether you're looking to shed a
few pounds or overhaul your lifestyle, the 17 Day Diet offers practical
solutions to meet your goals. This guide covers everything from understanding
its phases to crafting delicious meals that align with the plan, empowering you
to achieve lasting success.
What is the 17 Day Diet?
The 17 Day Diet is a structured weight loss plan designed to
help you shed pounds quickly while adopting healthier eating habits. Developed
by Dr. Mike Moreno, this diet focuses on cycling through four distinct phases,
each lasting 17 days. The goal is to prevent plateaus and maintain consistent
progress by varying calorie and food intake.
Benefits of the 17 Day Diet
Quick Weight Loss Results: Produces rapid weight loss during
the initial phases, boosting motivation and energy levels.
Sustainable Eating Habits: Encourages lasting habits through
phased approaches that emphasize whole foods and portion control.
Improved Digestion: Includes probiotics and high-fiber foods
to support gut health.
Flexible and Adaptable: Accommodates a variety of dietary
preferences and allows for moderation in the final phase.
Boosted Metabolism: Alternating calorie days and
nutrient-dense foods help maintain an active metabolism.
Simplified Meal Planning: Provides clear guidance on meals
and snacks, making it easy to follow.
Four Phases of the 17 Day Diet
Accelerate Phase
The first phase kickstarts weight loss by drastically
reducing sugar and carbohydrate intake. You’ll focus on lean proteins,
low-starch vegetables, and healthy fats. This phase is designed to detoxify the
body and promote rapid weight loss. Incorporating green tea and water ensures
proper hydration and supports the liver’s natural cleansing processes.
Activate Phase
The second phase alternates between low-calorie and
higher-calorie days to stimulate fat burning. This cycling approach helps to
boost metabolism and prevent plateaus. During this phase, you can start
reintroducing some healthy carbohydrates like fruits and whole grains.
Achieve Phase
In this phase, the focus shifts to establishing sustainable
eating patterns. Healthy carbohydrates, lean proteins, and a wider variety of
vegetables are included. Portion control remains key to maintaining steady
progress.
Arrive Phase
The final phase is all about maintaining your weight loss.
It introduces a more flexible approach, allowing for indulgences in moderation.
This phase emphasizes balance and encourages continued use of the habits
developed throughout the diet.
Foods can include and avoid in the 17 Day Diet
Cycle 1 (Accelerate)
Foods to Include:
Lean proteins (chicken, turkey, fish)
Non-starchy vegetables (spinach, zucchini, cucumbers,
broccoli, cauliflower, etc.)
Some fruits (berries, apples, grapefruit)
Low-fat dairy (yogurt, cheese)
Eggs (preferably egg whites)
Green tea, black coffee (without sugar or cream)
Foods to Avoid:
Starches and grains (bread, pasta, rice, potatoes)
Sugary foods (sweets, desserts, sugary drinks)
High-calorie fats (butter, oils, dressings)
Processed foods
Alcohol
Cycle 2 (Activate)
Foods to Include:
Same as Cycle 1 with added lean meats (beef, pork)
More fruits (including melons, peaches, and berries)
Non-starchy vegetables
Healthy fats (avocados, olive oil, coconut oil)
Greek yogurt
Foods to Avoid:
Starches and grains
Sugary foods and processed foods
Alcohol
Cycle 3 (Achieve)
Foods to Include:
Starches and grains in moderation (brown rice, quinoa, sweet
potatoes, oats)
Healthy fats (olive oil, nuts, seeds)
Lean proteins (chicken, turkey, fish)
More fruits and vegetables
Low-fat dairy and dairy alternatives
Healthy snacks (almonds, walnuts, yogurt)
Foods to Avoid:
Excessive amounts of processed foods
Sugary foods and refined grains
Cycle 4 (Arrive)
Foods to Include:
Continue including the foods from Cycle 3.
Maintain a balanced intake of proteins, carbohydrates, and
fats
Focus on portion control
Foods to Avoid:
Overindulging in unhealthy foods
Processed foods and excessive sugar
The key principle of the 17 Day Diet is focusing on eating
lean proteins, vegetables, and healthy fats while eliminating sugars and
processed foods, especially during the earlier cycles.
Meal Plan for The 17 Day Diet
Day 1:
Breakfast: Scrambled egg whites with spinach and a cup of
green tea.
Lunch: Grilled chicken breast with mixed greens and olive
oil dressing.
Dinner: Baked cod with steamed asparagus and a side of
cauliflower rice.
Snacks: Greek yogurt with fresh blueberries, a handful of
almonds.
Day 2:
Breakfast: Low-fat cottage cheese with sliced strawberries
and green tea.
Lunch: Turkey lettuce wraps with hummus and fresh veggie
sticks.
Dinner: Grilled salmon with a quinoa salad and sautéed
zucchini.
Snacks: Hard-boiled eggs, cucumber slices with guacamole.
Day 3:
Breakfast: Smoothie with unsweetened almond milk, spinach,
protein powder, and frozen berries.
Lunch: Grilled chicken Caesar salad with a light dressing
(no croutons).
Dinner: Stir-fried shrimp with broccoli, bell peppers, and
snap peas.
Snacks: Celery sticks with almond butter, a handful of
walnuts.
Day 4:
Breakfast: Scrambled eggs with diced tomatoes and a side of
avocado.
Lunch: Baked tilapia with roasted Brussels sprouts and a
mixed greens salad.
Dinner: Lean beef stir-fry with green beans and a small
serving of brown rice.
Snacks: String cheese, sliced bell peppers with hummus.
Day 5:
Breakfast: Greek yogurt parfait with chia seeds, unsweetened
granola, and raspberries.
Lunch: Grilled chicken and avocado salad with a balsamic
glaze.
Dinner: Herb-roasted chicken thighs with mashed cauliflower
and green beans.
Snacks: Baby carrots with tzatziki, a small handful of mixed
nuts.
Recipes for the 17 Day Diet
Grilled Lemon Herb Chicken 
Ingredients:
4 boneless, skinless chicken breasts
3 tablespoons olive oil
2 tablespoons fresh lemon juice
2 cloves garlic, minced
1 teaspoon dried oregano
Salt and pepper to taste
Instructions:
In a bowl, mix olive oil, lemon juice, garlic, oregano,
salt, and pepper.
Marinate chicken breasts in the mixture for at least 30
minutes.
Preheat grill to medium heat and cook chicken for 6-7
minutes on each side or until fully cooked.
Zucchini Noodles with Turkey Meatballs 
Ingredients:
1 pound ground turkey
1/4 cup almond flour
1 egg
1 teaspoon Italian seasoning
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
2 medium zucchinis, spiralized
1 cup low-sugar marinara sauce
Instructions:
Preheat the oven to 375°F (190°C).
In a mixing bowl, combine ground turkey, almond flour, egg,
Italian seasoning, garlic powder, and onion powder. Mix until well combined.
Shape the mixture into small meatballs, about 1 inch in
diameter, and place them on a baking sheet lined with parchment paper.
Bake for 15-20 minutes or until fully cooked and browned.
While the meatballs bake, prepare the zucchini noodles. Heat
a skillet over medium heat and lightly sauté the spiralized zucchini for 2-3
minutes.
Warm the marinara sauce in a saucepan over low heat. Add the
baked meatballs to the sauce and simmer for 5 minutes.
Serve the turkey meatballs over the zucchini noodles.
Greek Yogurt Parfait 
Ingredients:
1 cup plain Greek yogurt
1/4 cup fresh berries (e.g., strawberries, blueberries, or
raspberries)
1 tablespoon chia seeds
1 tablespoon unsweetened granola
1 teaspoon honey (optional)
Instructions:
In a serving glass, layer half of the Greek yogurt at the
bottom.
Add half of the fresh berries and a sprinkle of chia seeds
on top.
Add the remaining Greek yogurt, then top with the rest of
the berries, granola, and honey if desired.
Serve immediately or refrigerate for up to 4 hours.
FAQs about the 17 Day Diet
Can I lose weight on the 17 Day Diet?
Yes, many people have experienced weight loss on the 17 Day
Diet, particularly during the first two cycles, due to the focus on eliminating
sugars, processed foods, and refined carbs. However, results can vary depending
on the individual’s commitment, metabolism, and activity level.
How strict is the diet?
The diet is fairly strict during the first two cycles, where
you are encouraged to eliminate starches, sugar, and processed foods. Later
cycles allow more flexibility with healthier foods. The stricter approach helps
boost fat loss initially.
Can I exercise while on the 17 Day Diet?
Yes, exercise is encouraged, especially as the diet
progresses. Starting with moderate activities like walking and gradually adding
more intense exercises can help enhance weight loss and overall health.
However, it's important to listen to your body and not overexert during the
early phases.
Can I drink alcohol on the 17 Day Diet?
Alcohol is generally avoided during the first two cycles as
it can slow down weight loss. In later cycles, small amounts of alcohol like
wine may be reintroduced, but it should be consumed in moderation.
Is the 17 Day Diet sustainable long-term?
While the 17 Day Diet can help with short-term weight loss,
sustainability depends on how well individuals transition into Cycle 4, which
encourages a balanced lifestyle. Many people struggle to maintain the strict
guidelines of the first cycles long-term, so it’s essential to adopt a balanced
diet after completing the program.
Can I follow the 17 Day Diet if I have certain health conditions?
It's always recommended to consult a healthcare provider
before starting any diet, especially if you have health concerns or conditions
like diabetes, heart disease, or any other metabolic disorders. The diet's
low-carb, high-protein structure might need modifications based on individual
health needs.
How much weight can I expect to lose on the 17 Day Diet?
The amount of weight lost depends on the person. Some people
may lose 10-15 pounds in the first 17 days, while others may lose more or less.
Weight loss varies based on factors like adherence to the diet, metabolic rate,
and activity level.
Can I follow the 17 Day Diet as a vegetarian or vegan?
Yes, the 17 Day Diet can be adapted for vegetarians or
vegans. You can substitute plant-based proteins like tofu, tempeh, and legumes
for the animal-based proteins. However, careful planning is required to ensure
adequate nutrient intake, especially in the earlier phases.
What does the 17 day diet consist of?
The 17 Day Diet consists of four phases: Accelerate, which
focuses on rapid weight loss by reducing sugar and carbs; Activate, which
alternates calorie intake to boost metabolism; Achieve, which introduces more
healthy foods for sustainable weight loss; and Arrive, which emphasizes
maintaining your weight with a balanced, flexible approach. It promotes clean
eating, portion control, and regular hydration.
Reviews about the 17 Day Diet
Positive Review:
"I’ve been following the 17 Day Diet for about a month,
and I’ve already lost 12 pounds! The structured phases kept me on track,
especially the first phase, where I could focus on lean proteins and veggies. I
appreciate the variety in later cycles, like adding fruits and healthy fats.
The diet isn’t boring, and I feel more energized. The best part is that it
encourages long-term healthy eating habits. I love the fact that it's not just
about restriction, but about learning balance. Highly recommend for anyone
looking to jump-start their weight loss!"
Negative Review:
"I tried the 17 Day Diet, but it was way too
restrictive for me. I struggled with the first cycle, especially not being able
to eat starches or sugars. The diet felt too rigid, and after the initial
weight loss, I hit a plateau. I also didn’t like how much preparation the meals
required. It felt like too much effort, and I ended up craving the foods I had
cut out. I don’t think this diet is sustainable for me in the long run. It
worked short-term, but I found it too hard to stick with."
Mixed Review:
"The 17 Day Diet helped me lose 10 pounds in the first
couple of weeks, and I was really impressed with the results. However, I didn’t
enjoy the first cycle's strict rules—no starches, no sugar, and lots of lean
meats and vegetables. It felt limiting. By Cycle 2, when I could start adding
fruits and healthy fats, things got better. But I found that sticking to the
diet during social events and family meals was difficult. Overall, it worked
for weight loss, but it was hard to maintain, and I wasn’t thrilled with the
rigidity. If you're disciplined and have a short-term goal, it might be worth
trying, but it’s not an easy lifestyle to maintain long-term."
Bottom Line
In conclusion, the 17 Day Diet can be an effective weight loss plan for those looking to jump-start their journey or achieve short-term goals. Its structured phases encourage healthy eating habits by eliminating sugars, processed foods, and unhealthy fats while focusing on lean proteins, vegetables, and fruits. However, the strictness of the early cycles may be challenging for some, and maintaining the diet long-term could be difficult for others. Ultimately, it’s a good option for individuals who can commit to its phases and are willing to adopt a more balanced lifestyle in the later stages. For those who are looking for flexibility and sustainability, modifications may be necessary to suit their personal needs.
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