The 17 day diet is a very popular weight loss program created by Dr. Mike Moreno.
This program aims to help people lose an average of 4, 5 to 5.5 kilograms. The key to carrying it out is to change the combination of foods and the calorie intake in each 17-day cycle. Dr. Moreno believes that changing your diet in this way prevents boredom and keeps your metabolism in a state of “confusion”, to accelerate metabolism.
The question is: does the 17 day diet work to lose weight? Discover the best tips that this diet brings with it.
1.17-day diet to lose weight
The 17 Day Die t is a book created by Dr. Mike Moreno, which was published in 2010. This book is written with the intention of helping you lose weight quickly and develop healthy eating habits.
The key to this diet is the constant change of food and calorie intake, which is claimed to increase metabolism.
2.Diet cycles of 17 days
The diet is divided into four cycles:
- Speed up.
The first three cycles must be followed for 17 days each, while the fourth cycle (arrival) must be followed for life; in this way you will keep good results.
As you go through the cycles, the diet introduces new strategies and food options.
The diet does not say how many calories you should consume during each cycle; however, it increases the calorie intake progressively by introducing more calorie-rich options with each cycle.
In 2014, Dr. Moreno launched a new edition of this diet, with some new additions:
- More food options and new recipes.
- Optional day of fasting (between cycles).
- Supplements for the 17-day diet.
- 17-minute workouts to combat fat in specific places.
2.1 First cycle: Acceleration
During this cycle, the diet aims to help you lose from 4.5 to 5.4 kg during the first 17 days, helping you to improve the following:
- Increase protein consumption
- Improve digestive health
- Reduce the consumption of sweets, sugars and refined carbohydrates.
- Clean your body of possible toxins.
During this phase you can eat unlimited options of proteins and vegetables from the specific list of the first cycle. On the contrary, most carbohydrates are prohibited during this phase.
2.1. 1 Guidelines to follow during the first cycle
- Buy poultry without skin or remove skin.
- Avoid alcohol and sugar consumption to improve digestion.
- Consume 2 probiotic foods daily to promote digestive health.
- Eat slowly and chew well until you feel full.
- Drink 8 glasses of water (240 ml) each day.
- Exercise at least 17 minutes a day.
2.2 Second cycle: Activation
During this cycle you must alternate between days of low and high calories. On low-calorie days, you should simply eat as you would during the first cycle; while on the higher calorie days you should add two options of carbohydrates naturally higher in starch, such as legumes, grains, root vegetables and root vegetables.
During this cycle you must alternate one day of the first cycle with the second during the 17 days. It is said that, in this way, diet helps to establish your metabolism, although there is no evidence or studies to support this claim.
It should be noted that during this cycle it is forbidden to consume carbohydrates after two in the afternoon.
2.3 Third cycle: Achievement
This cycle resembles more the days of the second cycle. During this, you can eat a wider variety of carbohydrate sources, such as healthy breads, pasta, high-fiber cereals, and virtually all fresh fruits and vegetables. In addition, a variant that will please many people is added: you can drink an optional glass of alcohol per day; however, Dr. Moreno says it is preferable not to drink any alcohol if you want to lose weight.
During this cycle many more foods are consumed than in the first two cycles, therefore, it is suggested to increase the exercise time from 17 minutes to an average of 45-60 minutes per day. However, it is still prohibited to consume carbohydrates after two in the afternoon.
2.4 Fourth cycle: Arrival.
Unlike the first three cycles that have duration of 17 days each, in the fourth you must follow their indications for life.
For this stage, you must choose any meal plan from the previous three cycles and follow them from breakfast on Monday to lunch on Friday.
The good news? You can enjoy any of your favorite foods from dinner on Friday to Sunday, but always enjoying in moderation. Also, you can drink between one or two alcoholic drinks during the weekend.
Since the weekend is two days of high consumption of food and alcoholic beverages, it is recommended to exercise for at least one hour on Saturdays and Sundays. During this cycle, the consumption of carbohydrates is still prohibited after two in the afternoon.
3.Benefits of the 17 day diet
- It is suitable for vegetarians and vegans.
- It can be made without gluten.
- It has options for Mediterranean, Hispanic, Indian, Asian and many other cuisines .
- He advocates eating lots of fiber-rich foods, which not only help you lose weight, but also offers many other health benefits.
- The program provides useful tips for eating out and surviving vacations and family situations, which can sometimes be complicated.
The 17-day diet is a program that promises to help people lose weight quickly and effectively by changing food combinations and calorie consumption through four cycles.
In addition to helping you lose weight, this diet helps you lead a much healthier lifestyle, thanks to the consumption of more complete and unprocessed foods, also encourages people to exercise continuously. It also helps to adopt healthy habits, such as eating whole foods, avoiding high consumption of sugars and exercising regularly.
Related Wiki Link: 17 day diet Benefits & Effects