Accelerate metabolism with 17 Day Diet of dr. Michael Moren
The purpose of the 17 Day Diet is to “re-learn” you how to eat, focusing on a balanced diet of lean proteins, whole grains, fresh fruits and vegetables.The Diet is made of three cycles, of 17 days each, and a long-term maintenance cycle.
In Cycle 1 (days 1-17), called “Accelerate,” you should eat approximately 1,200 calories per day and may lose 10-15 pounds, most of which is water weight.
Dr. Michael Moreno, the author of this diet, says that “This phase cleanses, hydrates, removes unhealthy carbs, improves unhealthy eating habits, and stimulates fat metabolism”.
You can eat nonstarchy vegetables and lean proteins, along with limited amounts of fruits and probiotics (such as yogurt). Fats should be kept very low (only some olive oil or flaxseed oil).
Here’s what a daily food plan may include for this cycle:
- Breakfast: 2 scrambled eggs, 1 apple, a cup of unsweetened green tea;
- Lunch: tuna salad with a teaspoon with olive oil and 1 teaspoon with vinegar, a cup of unsweetened green tea;
- Dinner: grilled chicken with non-starchy vegetables, a cup of unsweetened green tea;
- Snack: 1 apple.
Cycle 2 (days 18-34), called “Activate,” advises you to alternate a food plan lower in calories with a slightly higher-calorie activate plan. The ups and downs between cycles keeps the metabolism guessing, helps prevent boredom, and continues to stimulate fat burning. You can lose up to 5-6 pound.
During this cycle, the fats are reduced to one serving, but two servings of healthy carbs are added. You can have legumes, brown rice, couscous, corn, squash, sweet potatoes etc. The daily calorie intake is about to 1,500.
Sample of daily eating plan:
- Breakfast: Scrambled egg whites, half grapefruit or in-season fruit, a cup of unsweetened green tea
- Lunch: Baby spinach salad with tomatoes and feta and homemade vinaigrette, a cup of unsweetened green tea
- Dinner: Grilled turkey patties, side salad, a cup of unsweetened green tea
- Snacks: Fresh berries, plain low-fat yogurt.
Cycle 3 (days 35-51), called “Achieve,” is a period which allows you to eat more foods with a slower rate of weight loss (2-3 pounds). The main goal is to achieve good lifetime eating habits. You can have healthy fruits, proteins, fats, and starches. The protein portion decreases.
Cycle 4 (days 52-…) -“Arrive” assumes you have met your goal weight. It follows meal plans from one of the earlier cycles during the week with controlled splurges on weekends to maintain your goal weight.
On the weekends, there are allowed 1-2 favorite meals, and 1-2 alcoholic drinks daily, but you have to refrain yourself from binging. “If you only splurge a little, it will keep your weight in check and make it easier to get back on track on Monday,” Moreno says.
Since 17 is the lucky number, you should exercise at least 17 minutes a day during the first two cycles. In the later cycles, ramp up exercise to 40-60 minutes per day to continue weight loss.
- Use portion control.
- Do not skip breakfast.
- Each morning drink hot lemon water.
- Eat lots of salads.
- Eat slowly.
- Make healthy substitutes.
- Drink at least 64 ounces of water/day.
- Fruits and starches after 2 p.m. are forbidden.
- Get regular exercise.
PROs for the 17 Day Diet:
- Promotes healthy eating;
- Helps you lose weight at a steady and healthy rate;
- The “diet” is sustainable;
- Once you have bought the book, you have a clear and organized eating plan;
- Promotes exercise;
Against the 17 Day Diet
- Calorie intake may be too low for physically active dieters.
- Irregular eating patterns have the potential to trigger disordered eating in susceptible individuals.
Michael More- “The 17 Day Diet: A Doctor’s Plan Designed for Rapid Results”, 2011;