17 Day Diet Plan by Dr Mike Moreno

17 Day Diet Book
If you need to shed pounds fast and in a safe, effective and lasting way,  the 17 Day Diet may be for you. Created by Dr. Mike Moreno, the 17 Day Diet relies on proven diet methods to help you shift weight and keep it off. The 17 Day Diet program works to adjust your body metabolically so that you burn fat throughout the day. The diet plan is structured around four 17 day cycles:

1. Accelerate—rapid weight loss that helps decrease excess fat storage from your body and flushes out your system (17 days)

2. Activate—the metabolic restart portion of the diet plan with alternate low and high calorie days to help shed body fat (17 days)

3. Achieve—this diet phase teaches you to control portions and introduces fitness routines (17 days)

4. Arrive—combines the first three stages to ensure you maintain your newly learned good habits. at the weekend you can still enjoy your favourite foods (ongoing)

The 17 Day Diet is a weight loss plan available in the book from Dr. Mike Moreno who was a family doctor in San Diego. His book is based on a weight loss plan he prescribed to overweight patients. Dr. Mike, as he is known to patients, also created a program called “Walk with Your Doc” in 2008. Twice a week he met with his patients for a walk whereon he encouraged them to exercise.

In 2010, the 17 Day Diet featured on an episode of Dr. Phil leading the 17 Day Diet book to overnight success.

Foods on the 17 Day Diet    

The 17 Day Diet book gives meal plans for each day of each cycle, so all you have to do is shop for the foods listed and prepare the meals following the instructions and 17 Day Diet recipes. This helps reduce the worry of planning meals around what you can or cannot eat. Here is an idea of meals for each cycle:

Cycle 1: Accelerate

Aim: Start fat burn and discourage fat storage. Improve digestion

Average rate of weight loss in this 17 day phase is 10-20 pounds

  • Breakfast: Low-fat yogurt with fresh fruit berries and green tea
  • Lunch: Green salad with plenty y of vegetables such as tomato and cucumber with vinaigrette and green tea
  • Dinner: Grilled salmon, raw or steamed vegetables and green tea
  • Snacks: Sugar-free yogurt and your pick of one fruit

Cycle 2: Activate

Aim: Rest metabolism and stimulate fat burn

17 Day Diet Cookbook
Average rate of weight loss in this 17 day phase is 5-10 pounds

  • Breakfast: Scrambled egg whites, half grapefruit and green tea
  • Lunch: Baby spinach salad, tomatoes and feta cheese with vinaigrette and green tea
  • Dinner: Grilled turkey with side salad and green tea
  • Snacks: Fresh berries with low-fat yogurt

Cycle 3: Achieve

Aim: Gain healthy eating habits, reintroduce more variety of foods and slowly reach your target weight

Average rate of weight loss in this 17 day phase is 2.5-5 pounds

  • Breakfast: High-fibre cereal with skimmed milk, fresh berries and green tea
  • Lunch: Wholewheat pitta bread with lettuce, tomato, feta cheese and low fat salad dressing and green tea
  • Dinner: Chicken breast, steamed green vegetables and green tea
  • Snacks: a piece of fruit, low fat ice cream

Cycle 4: Arrive

Aim: Maintain goal weight

Breakfast: Waffles with syrup, sausage, orange juice

Dinner: Grilled chicken, steamed broccoli and green tea

Snacks: Sugar-free yogurt, raw carrots sticks

Note the following abut he 17 Day Diet plan:

  • It is suitable for type 1 and type 2 diabetics
  • The diet can be followed by vegetarians. Just alter the protein suggestions, for example, use soy, dairy, and beans in place of meat and fish
  • If you do not like fish you can replace it with lean protein such as turkey, chicken or pork
  • If green tea is not one of your preferred drinks you can use a green tea supplement instead and/or black tea instead

How much can I lose on the 17 Day Diet

Dieters can lose 10 to 15 pounds in the first seventeen days cycle of the diet.  After that, you lose weight every week until you reach your weight loss goal.

The amount of weight you lose each week depends on your size when you start the diet. The more you have to lose the more you lose quickly initially.

How does the 17 Day Diet work?

17 Day Diet workbook
The 17 Day Diet uses a weight loss process known as metabolic confusion. This means you change what you do regularly to keep your body from settling in to a routine. The 17 Day Diet is followed in stages, using four stages. The first three stages of the last 17 days each hence it’;’s name.

The whole diet does not just last 17 days.

The 17 Day Diet has minimal recommendations for exercise but it does not dismiss the necessity of a fitness regimen completely. For beginners, the 17 Day Diet recommends 17 minutes of exercise a day. This can be walking or you can follow a workout DVD.

As you become fitter and more used to exercise, you are encouraged to double or triple the amount of time you spend exercising each day. These are some guidelines for the 17 Day Diet exercise goals:

  • Stage 1: 17 minutes of exercise a day
  • Stage 2: 17 minutes of exercise a day
  • Stage 3: 40-60 minutes of aerobic exercise most days of the week
  • Stage 4: Aim for an hour of exercise at the weekend, in addition to a regular regime throughout the week

Our review of the 17 Day Diet

The 17 Day Diet uses a cycle of eating plans for weight loss. During the four cycles, each lasting 17 days (or more than 17 days in cycle four), you change how many servings of carbohydrates, lean proteins and healthy fats you eat.

Overall, What Diet analyse the 17 Day Diet as a balanced eating plan, with guidance to eat the “right”  foods. You eliminate processed foods, which is good guidance for any healthy eating plan.

Each of the four cycles has its own goal. The first aim is to jump start your fat burn, then you learn to reset metabolism, know about portion control and recognizing true hunger. Eventually you will start to crave the healthy foods rather than unhealthy alternatives.

17 Day Diet Pros

  • Book is available ti guide the way
  • Vegetarian friendly diet plan
  • Diabetic friendly for diabetic types 1 and 2
  • Flexible to suit unique dietary needs or taste
  • Most popular diet of 2011
  • Created by a medical doctor specializing in weight loss
  • Promotes healthy long term eating
  • Weight is lost at a steady healthy rate
  • Includes a maintenance plan
  • Gives a clear organized eating plan
  • Promotes exercise

17 Day Diet Cons

  • Some food specifications are confusing to follow
  • Recommended rate of weight loss exceeds most standards of 1-2 pounds per week
  • No community support or contact with experts
  • Beginner exercise recommendation is less than the  industry standard of 30 minutes per day





17 Day Diet books


Photo credits 

What Diet: 17 Day Diet