The 17 Day Diet Blog Guide Helping You Succeed at

The 17 Day
Diet Blog
Guide
Helping You Succeed at
Your Weight Loss Goals
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Table of Contents
Introduction: ................................................................................................................................................. 2
Is the 17 Day Diet a Healthy Diet? ................................................................................................................ 2
Pre-Diet Checklist .......................................................................................................................................... 3
Overview ....................................................................................................................................................... 4
CYCLE 1 .......................................................................................................................................................... 5
Food list ..................................................................................................................................................... 5
Sample Menu ............................................................................................................................................ 7
CYCLE 2 .......................................................................................................................................................... 8
Food list ..................................................................................................................................................... 8
Sample Menu .......................................................................................................................................... 10
CYCLE 3 ........................................................................................................................................................ 11
Food list ................................................................................................................................................... 11
CYCLE 4 ........................................................................................................................................................ 14
Weight Loss Goals ....................................................................................................................................... 15
Diet Tools .................................................................................................................................................... 16
Weight Loss Contract with Myself .......................................................................................................... 17
Progress Form ......................................................................................................................................... 18
Weight Loss Food Journal ....................................................................................................................... 19
Low Carb Recipes ........................................................................................................................................ 20
The 17 Day Diet Blog’s My Diet Success Kit ................................................................................................ 26
Frequently Asked Questions ....................................................................................................................... 27
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Introduction:
Is the 17 Day Diet a Healthy Diet?
Is the 17 Day Diet a healthy diet? I’m no medical expert, but the diet was designed by one! What I do
know is that the diet does not include fasting for 7 days, taking a “magical” pill, or drinking lemonade
for 3 days in hopes of losing weight.
What the 17 Day Diet is about is cutting out sugar, sticking to low-glycemic fruits and vegetables and
eating lean proteins. Drinking plenty of water and keeping yourself physically active are also very
important aspects of the 17 Day Diet.
Probably the most “controversial” part of the 17 Day Diet is its Cycle 1 where all sugar and carbs (with
the exception of some fruits and veggies) are banned in order for rapid weight loss to occur. During
this cycle toxins are released from the body and hopefully cravings for the “bad stuff” cease.
During Cycle 2 and 3 of the 17 Day Diet, more complex carbs are introduced such as grains and
starchy vegetables such as potatoes.
Cycle 4 is about living your life and eating in moderation. Creating a healthy lifestyle and sticking to
it is the theme of this “diet”.
So is the 17 Day Diet a healthy diet? The 17 Day Diet appears to be well-balanced, realistic in its
approach and the foundation of a long-lasting manageable lifestyle that promotes nutrition, physical
activity and enjoying life to the fullest.
See for yourself if the 17 Day Diet is right for you.
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Pre-Diet Checklist
Let’s make sure you are ready to start the 17 Day Diet. Do you agree with any of the following?
I am excited to fit into my “skinny jeans” again.
I am committed to reducing my carbohydrate and sugar intake.
I am willing to exercise 17 minutes a day twice a day.
I am excited to begin the 17 Day Diet.
I am committed to eating more fruits and vegetables.
I am willing to eat more home-cooked meals and eat out less frequently.
I am excited to drink more water and keep myself hydrated.
I will reduce my alcohol intake.
I will eat three meals and one snack per day- more if I am hungry and need energy.
I understand that I am making a life-long decision to eating healthier and
exercising more frequently.
If you agree with at least 9 out of 10 of these statements, you are ready to
begin the 17 Day Diet.
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The 17 Day Diet
Overview
The 17 Day Diet was created by Dr. Mike Moreno. The diet is centered around four 17
day cycles:
 Cycle 1: Accelerate- the rapid weight loss portion, which helps flush sugar and
fat storage from your system
 Cycle 2: Activate- the metabolic restart portion, with alternating low and high
calorie days to help shed body fat
 Cycle 3: Achieve- a phase that involves learning to control portions and
introducing new fitness routines
 Cycle 4: Arrive- a combination of the first three cycles to keep good habits up
for good. On weekends, enjoy your favorite foods
Dr. Mike’s 17 Day Diet consists of specific eating plans for each cycle that create “body
confusion”– it keeps your metabolism guessing. Many dieters see rapid changes in the
very first cycle!
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CYCLE 1
Food list
Cycle 1 of The 17 Day Diet (also known as the Accelerate Cycle), is the first cycle in a total of four.
Cycle 1 focuses on rapid weight loss by eating unlimited lean proteins such as chicken, fish and eggs,
and unlimited quantities of cleansing vegetables to keep you full, providing a nutritional quality for
your mind and body, and keeping you energized and motivated to endure the 17 days of Cycle 1.
Cycle 1 also focuses on no sugar, very low-fat, and no starchy foods such as white breads, pasta, and
potatoes. Cycle 1 encourages dieters to enjoy at least 2 probiotics per day along with low-sugar fruits
such as berries, apples and plums. All your carbohydrates in Cycle 1 are coming from the low-sugar
fruit and must be eaten by 2pm.
In addition to the food choices in Cycle 1, it is also recommended to have an 8 oz cup of hot lemon
water every morning when you first wake up. The hot lemon water helps stimulate your digestive
juices. Also encouraged is drinking green tea with every meal as it promotes weight loss. Drinking
at least eight 8 oz glasses of water every day is required.
Here is a list of Cycle 1 foods:
Lean Proteins:
 Salmon, canned or fresh
 Sole
 Flounder
 Catfish
 Tilapia
 Canned light tuna (in water)
Cleansing Vegetables:
 Artichoke
 Artichoke hearts
 Asparagus
 Bell peppers, green, orange, red,
yellow
 Broccoli
 Brussel sprouts
 Cabbage
 Carrots
 Cauliflower
 Celery
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 Chicken breasts
 Turkey breasts
 Ground turkey, lean
 Eggs (2 eggs = 1 serving)
 Egg Whites (4 egg whites = 1 serving)










Cucumbers
Eggplant
Garlic
Green beans
Green, leafy vegetables (including beat
greens, turnip greens, collard greens)
Kale
Leeks
Lettuce, all varieties
Mushrooms
Okra
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 Onions
 Parsley
 Spinach
 Tomatoes
 Scallions
 Watercress
Low-Sugar Fruit- 2 servings daily
 Apples




Berries, all types
Grapefruit
Oranges
Peaches
 Pears




Plums
Prickly pear cactus
Prunes
Red grapes
Probiotic Foods- 2 servings daily
 Yogurts, any type including Greek-Style, sugar-free fruit flavored, plan and low-fat (6 oz = 1
serving)




Kefir: similar to drinking-style yogurt; great for making smoothies (1 cup = 1 serving)
Low-fat acidophilus milk (1 cup = 1 serving)
Yakult (small 50-calorie bottle)
Breakstone LiveActive cottage cheese (1/2 c = 1 serving)




Reduced salt miso dissolved in low-fat, low-sodium broth (1 tablespoon = 1 serving)
Tempeh (a fermented cake of pressed soybeans) (4 oz = 1 serving)
Sauerkraut (1/2 c = 1 serving)
Kimichi (Korean cabbage) (1/2 c = 1 serving)
Friendly Fats: 1 to 2 tablespoons daily
 Olive Oil
 Flaxseed Oil
Condiments: allowed in moderation
 Salsa
 Low-carb marinara sauce
 Lite soy sauce
 Low-carb ketchup
 Fat free sour cream
 Low-fat low-sodium broth
 Truvia
 Sugar free jams and jellies
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







Vegetable cooking spray
Fat-free cheeses
Fat-free salad dressing
Salt
Pepper
Vinegar
Mustard
Herbs
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Cycle 1
Sample Menu
Here’s a sample menu for one day on Cycle 1 of the 17 Day Diet. This is what I would typically eat
during Cycle 1.
Wake Up:
Hot Water with Lemon
Breakfast:
1 Cup of Non-Fat Plain Yogurt (you can break this one serving up into two if you’d like a midmorning snack)
4-5 Strawberries cut up
Sweetener (I prefer Xylitol)
4 Cooked Egg Whites
Hot Green Tea
Lunch:
Grilled Chicken Breast on bed of lettuce, carrots, cucumber, and cherry tomatoes with
light vinaigrette made from olive oil and apple cider vinegar, sweetener
Medium Apple, cut up
Hot Green Tea
Mid-Day Snack
Baby Carrots, 1 Cup
Dinner:
Ground Turkey Patty
Steamed Broccoli
Steamed Carrots
Hot Green Tea
Water Consumption: 64-96 oz of plain water
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CYCLE 2
Food list
Cycle 2 of The 17 Day Diet (also known as the Activate Cycle) focuses on resetting your
metabolism. Your body naturally wants to preserve its fat and Cycle 2 helps keep your body in fatburning mode by confusing your body with alternate high and low caloric days. Cycle 2 helps keep
you from experiencing weight loss plateaus as a result of confusing your body.
In Cycle 2 of the 17 Day Diet, you’ll alternate between Cycle 1 Accelerate days with Cycle 2 Activate
days.
For instance, the first day of Cycle 2 you will enjoy unlimited quantities of the same lean proteins and
vegetables as Cycle 1 with the addition of new proteins (see below). In addition to the same great
foods (and additional proteins) from Cycle 1, you’ll be introduced to two servings of natural starch
foods such as brown rice, peas, and yams– all before 2pm.
The second day of Cycle 2 you’ll alternate back to the Cycle 1 food list. The third day of Cycle 2 you’ll
alternate back to the Cycle 2 food list which includes the addition of natural starches, and so on.
Pretty cool, right? The introduction to Cycle 2 also helps motivate dieters to stick to their diet after
restricting their carbohydrate intake for the first 17 days (which is the toughest cycle to get through).
Remember to drink your hot lemon water every morning, green tea with your meals and at least
eight 8 oz glasses of plain water every day. Below is a complete food list for Cycle 2.
Same as Cycle 1, but add in the following:
Lean Cuts of Meat:
 Flank Steak
 Top Sirloin Steak
 Top Round
 Eye of the round
 Beef round tip
 Beef top sirloin
 Beef top loin
 Lean ground beef
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 Pork Tenderloin
 Pork sirloin chops
 Pork boneless loin
roast
 Pork top or center
loin chops
 Lamb shanks
 Lamb sirloin roast
 Veal cutlet
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Seafood:
 Clams
 Crab
 Mussels
 Oysters
 Scallops
 Shrimp
Natural Starches- all to be eaten prior to 2pm:
Grains: (1 serving = ½ cup)
 Amaranth
 Barley, pearled
 Brown rice
 Bulgar
 Coucous
 Cream of wheat




Grits
Longer rain rice such as basmati
Millet
Oat bran
 Old-fashioned oatmeal
 Quinoa
Legumes: (1 Serving = ½ cup)
 Black beans
 Black-eyed peas
 Butter beans
 Garbanzo beans (chickpeas)
 Great northern beans
 Kidney beans
 Pinto beans
 Soy beans
 Split peas
Starchy Vegetables:
 Breadfruit (1 serving = 1 cup)
 Corn (1 serving = ½ cup)
 Potato (1 serving = 1 medium)
 Taro (1 serving = ½ cup)
 Winter squashes (acorn, spaghetti,
butternut, etc) (1 serving = 1 cup)
 Yam (1 serving = 1 medium)




Lentils
Lima beans, baby
Navy beans
Peas
 Sweet potato (1 serving = 1 medium)
Cleansing Vegetables
(same foods as Cycle 1)
Low-Sugar fruits
(same foods as Cycle 1)
Probiotics
(same foods as Cycle 1)
Friendly Fats
(same foods as Cycle 1)
Condiments
Condiments and seasonings are allowed in moderation: salsa, low-carb marinara sauce, lite soy
sauce, low-carb ketchup, fat-free sour cream, low-fat, low sodium broth, Truvia (a non-caloric
sweetener from natural ingredients), sugar-free jams and jellies, vegetable cooking-spray, fat-free
cheeses (i.e. parmesan) fat-free salad dressing, salt, pepper, vinegar, mustard, herbs and spices.
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Cycle 2
Sample Menu
Here’s a sample menu for one day on Cycle 2 of the 17 Day Diet. This is what I would typically eat
during Cycle 2. Don’t forget you must alternate during Cycle 2 between Cycle 2 food list days and
Cycle 1 food list days. Here’s a Cycle 2 food list day.
Wake Up:
Hot Water with Lemon
Breakfast:
1 Cup of Non-Fat Plain Yogurt (you can break this one serving up into two if you’d like a midmorning snack)
4-5 Strawberries cut up
Sweetener (I prefer Xylitol)
4 Cooked Egg Whites
Hot Green Tea
Lunch:
Grilled Pork Loin Chop
Medium Sweet Potato
1/2 C Brown Rice
Hot Green Tea
Mid-Day Snack:
Medium Apple
Dinner:
Grilled Beef Top Sirloin
Steamed Broccoli
Steamed Cauliflower
Hot Green Tea
Water Consumption: 64-96 oz of plain water
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CYCLE 3
Food list
The idea behind Cycle 3 of The 17 Day Diet (Achieve Cycle) is to learn to achieve healthy eating habits
including portion control, consistent mealtimes and eating healthy foods on a regular basis. Cycle 3
introduces new foods, increase in your aerobic exercise to 45 to 60 minutes per day, and continue to
eat no carbohydrates after 2pm.
In addition, in Cycle 3 you’ll be eating less protein because you’re increasing your overall food
intake. Keep your protein portions per meal down to the size of a kitchen sponge. During Cycle 3 of
the 17 Day Diet you may also enjoy up to one alcoholic drink per day (5 oz wine, 12 oz beer, or 1 1/2
oz hard liquor). You’ll continue to eat up to two servings of natural starches per day. Remember not
to eat your starches and fruit after 2pm on Cycle 3.
You’ll continue the habit of drinking your hot lemon water first thing in the morning to stimulate
your digestive juices, a cup of green tea at each meal, and at least eight 8 oz of plain water
every day.
Here’s a list of Cycle 3 Foods:
Lean Proteins:
 Fish, Shellfish, poultry and lean meats from Accelerate an Activate Cycles
Additional Poultry:





Cornish Hen
Quail
Pheasant
Reduced-fat turkey bacon or sausage or lunch meat
Canadian bacon
Natural Starches:
Breads (1 slice = 1 serving):
 Cracked wheat
 Fiber-enriched bread
 Gluten-free bread
 Multi-grain bread
 Oat bran bread
 Sugar-free bread
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




Pumpernickel
Rye bread
Whole grain bagel (1/2 = 1 serving)
Whole wheat pita bread, 1 pocket
Whole wheat tortilla- 10”
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High Fiber Cereals (1 cup = 1 servings, unless where indicated):




All-Bran
All-Bran Extra
All-Bran Ban Buds
Fiber One
 Gluten-free cold cereals
 Low-sugar granola (1/2 = 1 serving)
Pasta (1/2 cup = 1 Serving):




Whole-wheat pasta
Gluten-free pasta
Vegetable-based pasta
High-fiber pasta
 Udon noodles
Vegetables – Unlimited:
 All cleansing vegetables from
Accelerate and Activate Cycles
 Alfalfa
 Broccoli sprouts
 Chilies




Cilantro
Fennel
Grape Leaves
Jicama
 Kelp and other edible seaweeds











Kohlrabi
Nopales (edible cactus)
Pea pods
Radishes
Rhubarb
Rutabaga
Summer Squash
Swiss Chard
Yellow wax beans
Zucchini
Virtually any vegetable
Fruits- 2 servings daily (1 serving = 1 piece of fresh fruit or 1 cup of chopped fresh
fruit)
 All fruits from Accelerate and Activate
Cycles
 Apricots
 Bananas
 Cherries
 Currants
 Figs
 Kiwi
 Kumquats
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







Guava
Mango
Papaya
Pineapple
Pomegranate
Tangerine
Tangelo
Virtually any fresh fruit
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Probiotics:
 Probiotic Foods from Accelerate and Activate Cycles
 Low-calorie cheeses (brie, camembert, fontina, low-fat cheddar, edam, feta, goat, limburger,
and part-skim mozzarella) (1 serving = 2 ounces)
 Low-fat cottage cheese (1 serving = ½ cup)
 Low-fat milk, including skim (1 serving = 1 cup)
 Low-fat ricotta cheese (1 serving = ½ cup)
 Dairy Substitutes: sugar-free rice, almond or soy milk (1 serving = 1 cup)
Friendly fats – 1 to 2 tablespoons daily, unless where indicated:




Avocado (1 serving = ¼ fruit)
Canola Oil (1 serving = 1 tablespoon)
Walnut Oil (1 serving = tablespoon)
Light mayonnaise (1 serving = 2 tablespoons)




Mayonnaise (1 serving = 1 tablespoon)
Nuts or seeds, un-oiled (1 serving = 2 tablespoons)
Reduced-calorie margarines (1 serving = 2 tablespoons)
Reduced-fat salad dressings (1 serving = 2 tablespoons)
 Salad dressings (1 serving = 1 tablespoon)
 Trans-free margarines (1 serving = 1 tablespoon)
Optional Snacks: All under 100 calories




Babybell low-fat cheese – 2 disks
Frozen fruit bar
Fudgsicle, 100 calorie bar
Granola bar, reduced sugar and fat




Microwave popcorn, light (4 cups)
Skinny Cow ice cream sandwich
Sugar-free pudding cup
String cheese – 1 stick
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CYCLE 4
The 17 Day Diet
You’ve arrived. Literally. Cycle 4 of The 17 Day Diet is the “Arrive” cycle in which you have
established healthy eating habits and now it’s time to maintain the weight you have lost in the first
three cycles of the diet.
By now if you’ve reached Cycle 4, you have achieved your weight loss goals. It’s now up to you to
maintain your weight loss by establishing strategies that will help you keep your weight down for the
rest of your life.
The idea behind Cycle 4 of the 17 Day Diet is to continue to confuse your body and shock your
metabolism by having five days of controlled eating (living by Cycle 3 standards) followed by two
days of increased calories.
The strategy of Cycle 4 is that during the week you continue to eat meals from any of the three cycles.
Starting with Friday’s dinner through Sunday’s dinner, enjoy your favorite foods in moderation
throughout the weekend. Plan to have up to three meals during your weekend that you normally
would not eat during your controlled weekdays. The idea here is to eat moderately, no binging, and
resume low-caloric, healthy eating patterns on Monday morning.
Cycle 4 also includes exercising, hot lemon water in the mornings, green tea for meal times, and at
least eight 8 oz of plain water per day.
During Cycle 4, Dr. Moreno recommends weighing yourself on weekends. If you see your weight rise
three to five pounds, immediately return to one of your favorite cycles to shed the pounds.
Cycle 4 is all about maintaining a healthy lifestyle. Continuing to live by the Cycle 4 rules, you’ll live
the rest of your life choosing the right foods, maintaining an active lifestyle, and reaping the rewards
of a slimmer, healthier you!
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Weight Loss Goals
Some of us on the 17 Day Diet have great success in groups of friends who are
trying to achieve the same goal, while others do well independently. Regardless
of what works for you, here are some diet tools that are designed to help you
reach your weight loss goals.
Setting a weight loss goal can be an exciting time as it marks the beginning of a
fresh start for many. When you set a goal it’s important to make your goals
realistic so they are easily attainable. It’s also imperative that your goals are
time-bound– set a date for when your goal should be accomplished. For
instance, if your overall goal is to lose 30 pounds, try setting a series of small
attainable goals with different dates to help you achieve your main objection.
Here is an example:
Overall Goal: Lose 30 Pounds
Mini Goal 1: Lose 10 Pounds by March 1st.
Mini Goal 2: Lose another 10 Pounds by May 31st
Mini Goal 3: Lose last 10 Pounds by August 1st
In addition to setting realistic, achievable goals, it’s important that your goals are relevant,
specific and measurable. Here are a few tips to help you reach your weight loss goals for the
New Year:
1. Post an inspirational message on your bathroom mirror. As you get ready every
morning, you’ll be reminded of your goals by reading your special message daily. An
inspirational message could be as simple as “I am happy; I will achieve my goal” to “Just Do It”.
A more in depth message could include “I am satisfied with my weekly weight loss and I look
forward to my continued success”. It’s no secret that daily visualization tools help us achieve our
goals.
2. Eat your dinner with your opposite hand. If you’re right handed, try using utensils with
your left. Not only will this help exercise your brain, but you’ll eat more slowly and you’ll be full
before you finish your meal.
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3. Lose weight with your friends. Involving a group of friends with the same goal in mind
often makes it easier to find support. Group goals provide you with the encouragement you need
to continue and succeed. It also allows you to find the accountability needed to achieve your
individual weight loss goal.
4. Create a vision board and display it prominently in your bedroom for daily
reminders of your goals. To create a vision board, find and cut out pictures from magazines
that inspire you. These pictures could include a slim-figured woman, a picture of a smiling,
happy person or a picture of a serene, calming landscape. Place these pictures on a bulletin
board or a wall along with inspirational messages. Fill your vision board with images and
inspirational words that will help remind you of your goals and how you want to feel once you’ve
accomplished them.
5. Reward yourself after you have reached your goal. For instance, buy yourself a
bouquet of fresh flowers to display on your kitchen table as they will serve as a reminder of the
hard work and diligence that went into achieving your goal.
Accomplishing your weight loss goal is a very rewarding experience. If you are able to find the
right tools and the right attitude, you will succeed.
Diet Tools
Some of us on the 17 Day Diet have great success in groups of friends who are trying to achieve
the same goal, while others do well independently. Regardless of what works for you, here are
some diet tools that are designed to help you reach your weight loss goals:
•
Contract with Yourself
•
Weight and Inches Chart
•
Food Journal
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Weight Loss Contract with Myself
I, _____________________________, agree to perform everything as to complete
the following weight loss goal:
Current Weight:
__________ Date: __________
Weight Loss Goal for this Agreement:
__________
Target Weight:
__________ Date: __________
I, _____________________________, hereby commit to starting today to achieve
the weight loss that I know I want and need to feel good about myself. I hereby take sole
responsibility for my weight and am willing to make permanent changes in my diet and
exercise habits in order to live a healthier lifestyle.
Starting today and moving forward, I will no longer be denied the success I deserve. This
is an important day in my life, the day I make the final commitment to do what needs to
be done, to consistently focus on my goal and eat healthy, every hour, every day, every
week moving forward. I will no longer make excuses or justify my current unhealthy diet
and lifestyle.
I understand that my weight loss goal is going to be reached by developing new healthy
habits overtime. I understand that I will not have to settle with my current weight. I
have the power to change my relationship with food to one that supports my desire for a
new healthy lifestyle.
______________________________________
Signature of Commitment
Date: _____________
As I sign this contract, I understand that my future is my responsibility
and I recognize I am capable of achieving my goal.
Contract Courtesy of the 17 Day Diet Blog
http://www.17DayDietBlog.com
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Progress Form
Weight and Inches
Goal Clothing Size: _________
Goal Weight: _________
Date:
Weight:
Neck
Chest
Left Arm
Midriff
Hips
Left
Thigh
Total
Inches
Lost
Courtesy of 17 Day Diet Blog
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Weight Loss Food Journal
Date
Liquids
□ Hot Lemon Water
□ Green Tea
□ 8-8oz water
□ Hot Lemon Water
□ Green Tea
□ 8-8oz water
□ Hot Lemon Water
□ Green Tea
□ 8-8oz water
□ Hot Lemon Water
□ Green Tea
□ 8-8oz water
□ Hot Lemon Water
□ Green Tea
□ 8-8oz water
□ Hot Lemon Water
□ Green Tea
□ 8-8oz water
□ Hot Lemon Water
□ Green Tea
□ 8-8oz water
Breakfast
Lunch
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Dinner
Low Carb Recipes
For the 17 Day Diet
Apple Coleslaw
1/2 head cabbage
1 apple thinly sliced
2 Tbsp lemon juice
1 Tbsp apple cider vinegar
1/4 tsp garlic powder
Dash of mustard powder
Dash of cinnamon (optional)
Salt and pepper to taste
Stevia to taste
1 tablespoon Olive Oil
2 Tbsp Non-fat plain yogurt (optional)
Slice cabbage in very thin strips. Toss with lemon juice, olive oil, vinegar and spices. Allow to
marinate for 30 minutes or overnight. Add apples and a 1/8 teaspoon of cinnamon and serve.
Creamy Curry Tuna Salad
1 6oz can Tuna (packed in water)
1 Tbsp non-fat yogurt
1/4 tsp curry powder
2 Tbsp green onion, chopped
1/2 tsp lemon zest
1 tsp fresh dill, cilantro or parsley, minced
1/4 cup celery, chopped
1/2 apple, cubed
Salt and pepper, to taste
Combine salad ingredients and chill at least 30 minutes. Serve on a bed of lettuce.
Cycle 3- Stuff a whole wheat pita pocket with salad mixture or wrap in a tortilla.
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Sweet Japanese Cucumber Salad
1 cucumber –peeled, sliced or diced
2 tablespoons apple cider vinegar
1 tablespoon fresh lemon juice
1 tablespoon Bragg Liquid Aminos
1 teaspoon finely minced onion
Cayenne pepper to taste
Stevia to taste
1 teaspoon Olive Oil
Mix ingredients together, marinate for 15 minutes or more and serve chilled. Cycle 2- For an extra
flavor, toss salad ingredients with your choice of ½ cup of cooked barley or brown rice.
Asian Lettuce Wraps
3.5 oz ground lean chicken (turkey as substitute)
2 celery stalks minced fine
1 clove garlic, minced
Onion, minced (to taste)
Ginger, minced (to taste)
Sauté all ingredients together until thoroughly cooked and serve in lettuce and wrap it up!
Baked Fresh Herb Parmesan-Crusted Chicken
3 skinless boneless chicken breasts
Extra Virgin Olive Oil
1/2 cup grated Parmesan cheese
2 cloves garlic cloves (minced)
1 tsp fresh thyme (chopped)
1 tsp fresh basil (chopped)
1 tsp fresh oregano (chopped)
1 tsp fresh Rosemary (chopped)
1 tsp fresh oregano (chopped)
1 tsp fresh sage (chopped)
1/4 tsp pepper (if desired)
1/2 tsp salt (if desired)
Note: You can substitute with dried herbs, if desired
Pre-heat oven to 375 degrees.
In a mixing bowl combine herbs, garlic & Parmesan cheese. Pat chicken dry with a paper towel.
Pour just enough olive oil in the bottom of baking dish. Coat both sides of chicken breasts with oil
and cheese and herb mixture.
Bake for 35 to 40 minutes or until chicken is done.
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Chicken or Beef Skewers
Cut up chicken or 7% Beef Sirloin into bite sized pieces (use as much meat as you need)
Use the following recipe and let meat marinate for at least 2 hours:
Marinade Sauce:
2 tbsp Olive Oil
1 tbsp Apple Cider Vinegar
1/4 Cup Tomato Sauce
1/2 tsp Chili Powder
1/2 tsp Cumin
1/2 tsp Oregano
1/2 tsp sweetener
Salt, Pepper to taste
Use your favorite veggies from the Cycle Food lists such as onion, mushroom, bell peppers, etc and
place them on skewers with meat and grill (you may marinate veggies in same sauce if you desire).
Cycle 2/3 additions - Use potatoes for your skewers (try canned mini potatoes– they work best), or
serve with brown rice or couscous.
Spicy Kickin’ Chicken
3.5 oz chicken breast, sliced
Cayenne, Red Pepper Flakes, Paprika, Salt and Garlic Powder to taste
1/4 – 1/2 Onion, sliced (use as much or as little, depending on your taste)
Whole Tomato, sliced
1/2 Bell Pepper, sliced
1/2 Cup Carrots, thinly sliced
1 Tablespoon Olive Oil
Lemon Juice
Hot Sauce, optional
Pat chicken dry, slice and season liberally with spices. Add olive oil to frying pan and heat. Add
chicken, onion slices, bell pepper and carrots and cook on medium-high heat until cooked
thoroughly. Add tomato slices and lemon juice and hot sauce to taste and cook until tomatoes are
warm throughout.
Cycle 2 or 3 - Add brown rice to your meal for a great stir-fry
Cycle 3 – Wrap in whole wheat tortilla or pita as a sandwich
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Beef Chili
1 lb 7% fat Ground Sirloin
2 tomatoes, chopped
1 tsp cumin
1 tsp chili powder or more to taste
1 tsp oregano
Garlic and onion powder to taste
1 small can El Pato spicy tomato sauce
¼ c low-fat, low sodium beef broth
1 tsp agave sweetener (or Stevia)
Salt and pepper to taste
1 teaspoon olive oil
On medium heat, add oil and sirloin and brown meat for a few minutes. Add chopped tomatoes and
spices and simmer for a few more minutes. Add El Pato tomato sauce, beef broth and sweetener and
simmer for 20 minutes.
Yields 4 servings.
Meatballs with Easy Homemade Spaghetti Sauce
1 pound of 7% fat Ground Sirloin
2 cups of chopped fresh tomatoes
1 - 15 oz can of Tomato Sauce
1 to 2 Tablespoons Italian Seasoning (season to taste)
1/8 cup of Organic Beef Broth
Garlic Powder to taste
Salt and Pepper to taste
1 tsp Olive Oil
Add approximately 1 tbsp of Italian Seasoning, Salt, Pepper, and garlic powder to ground
sirloin. Mix together and make 1 oz meatballs.
Brown meatballs in oil until brown on all sides. Remove meatballs and place on paper towel to allow
fat to drain. Add tomatoes to same pan and simmer for a few minutes until soft.
Add Tomato Sauce and beef broth to tomatoes in pan. Add remaining Italian seasoning, salt, pepper
and garlic powder (season to taste). Simmer for approximately 20 to 30 minutes to reduce. Use
thickening agent if needed (corn starch and water).
Serve meatballs and sauce over steamed cabbage or whole wheat pasta if you’re on Cycle 3.
Yields 3 servings
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Tuna Fish Cakes
6 oz. can tuna (packed in water)
Dash hot sauce
1 Tbsp lemon juice
2 Tbsp dry onion
1 Tbsp Worcestershire sauce
1 Tbsp milk
A little water, only if needed
Mix all ingredients and form mixture into patties. Sprinkle top and bottom of patties with paprika.
Bake 15 minutes at 400 degrees. Turn after 7 minutes.
Tofu and Broccoli Stir Fry
1 package extra firm tofu
3-4 small heads of broccoli, cut and steamed
2 Tablespoons of Bragg Liquid Aminos
Salt, Pepper and Garlic Powder to taste
Red Chili Flakes to taste
1 Tablespoon Olive Oil
Heat olive oil in large skillet. Cut tofu into rectangular shapes (1/2 inch thick by 1 1/2 inch long).
Lay tofu onto paper towel to drain excess water. Season tofu with salt, pepper and garlic powder.
Fry tofu in pan until golden brown and crispy on the outside. Add steamed broccoli to tofu in pan,
add red chili flakes and liquid aminos. Serve hot.
Yields 3 Servings
Tomato Soup
2-3 Tomatoes
Non-fat, low-sodium vegetable broth
1 garlic clove, roasted
Salt and pepper
1 tbsp fat free sour cream, optional
Either broil the tomatoes for 5-10 minutes until the skin blackens or use Muir Glen fire roasted
tomatoes. Put tomatoes into a saucepot with enough broth to cover.
Bring the tomatoes and broth to a boil and add the roasted garlic. With an immersion blender or
regular blender, puree the mixture. Add salt and pepper to taste.
Once off heat, add fat-free sour cream on top, if desired.
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Mexican Tomato Chicken Soup
4 – 3.5 oz chicken breast, cooked and diced
1 small can El Pato Sauce (jalapeno-flavored tomato sauce)
1 small can dices tomatoes
1 ½ cups non-fat, low-sodium chicken broth
1 small can green chilies
1/2 Cup diced onion
1/2 Cup diced celery
Cilantro – chopped to taste
1 jalapeno or serano chili, remove seeds and mince
1 tsp Cumin
1 tsp Chili Powder
Salt and pepper to taste
Add all ingredients and let simmer until veggies are tender.
Beef can be substituted for the chicken if desired.
Yields 4 Servings
Strawberries and Yogurt Parfait
1 Cup Plain, Fat-Free Yogurt
4-5 large strawberries, sliced
3 tsp ground flax seed
1/2 tsp sweetener
Mix all together and serve cold. During summer months, try different berries such as blueberries,
blackberries or raspberries.
On Cycle 3, add a sprinkling of your favorite bran cereal (such as Kashi Go Lean) for that added
crunch.
Hope you enjoyed a few recipes from our recipe book:
Low Carb Recipes for the 17 Day Diet
On Sale Now!
Check it out!
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The 17 Day Diet Blog’s My Diet Success Kit
Congratulations! Taking charge of your weight loss and committing yourself to making a lifestyle
change is probably the most difficult part of any diet.
If you have decided The 17 Day Diet is your road to weight loss success, let’s make sure you have the
tools you need in order to take advantage of the diet’s fullest potential to achieve your weight loss
goals.
My Diet Success Kit
Exclusive to the 17 Day Diet Blog, we offer a complete My Diet Success Kit which
includes digital e-books with immediate access to download. My Diet Success Kit
includes a 101-page Low-Carb Recipe Book including over 100 easy-to-prepare recipes
exclusive to the 17 Day Diet. Also included are three workbooks--one for each
Cycle. Each workbook includes 17 all-new, fresh and creative sample cycle menus with
references to the recipes in the book, daily food journals and required food checklists for
each day of each cycle, complete food lists for all cycles as well as a few other surprise
goodies. Get more information.
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Frequently Asked Questions
Q. How much water is required on the 17 Day Diet?
A. The 17 Day Diet recommendation is that you drink eight 8-ounce glasses of water per day. This is
in addition to your hot lemon water and green tea throughout the day.
Q. I’ve been stuck in a weight loss plateau for days. What should I do?
A. Plateaus are a normal part of dieting as your body gets used to eating the same foods and the
same amounts. Cycle 2 is about “body confusion” as you alternate between high caloric days and
low caloric days. Increasing your caloric intake for a day should help you break your plateau. Check
out our post regarding Diet Cheat Days.
Q. Am I allowed to drink coffee on the 17 Day Diet?
A. Yes, you are allowed to drink coffee on the 17 Day Diet.
Q. Do I really have to have two probiotic servings per day?
A. Having two probiotic servings per day really does make such a huge difference in your digestion.
Consuming large quantities of protein during Cycle 1, especially if you’re not used to that amount,
may often times prove difficult to digest. Probiotic such as yogurt definitely help keep things flowing
and healthy!
Q. Do I have to eat yogurt on the 17 Day Diet?
A. No. There are other foods that contain probiotics besides yogurt. For a full list of approved 17
Day Diet probiotic-foods, visit our post about alternatives to yogurt.
Q. Am I allowed to have diet soda on the 17 Day Diet?
A. Dr. Moreno advises us in The 17 Day Diet book against drinking diet soda.
Q. Am I allowed to have artificial sweeteners on the 17 Day Diet?
A. The 17 Day Diet book recommends that if you’re going to consume artificial sweeteners, to do so
in moderation. Truvia is the sweetener of choice if it’s necessary for you to consume.
Q. I’m scared to lose weight. Is that wrong?
A. I’m sure many of us are scared to peel away the layers and let our true self shine through. Instead
of wondering if it’s right or wrong…embrace it! You’ll feel so much better once you lose the weight!
Q. When I’m done with Cycle 1 or 2 and I still need to lose weight do I start back at
Cycle 1?
A. Dr. Moreno explains in The 17 Day Diet book that he prefers you go through all the way to Cycle 3
before going back to a previous cycle to lose additional weight. Once you’ve gone through Cycle 3,
you have the choice to go back to either Cycle 1 or Cycle 2. Staying on Cycle 1 for too long, for
instance, may actually stall your weight loss.
Q. How much lemon do I use in my hot water each morning?
A. In The 17 Day Diet book, Dr. Moreno advises us to use the juice of half a lemon. You may decide it
easier and more cost effective to use bottled lemon juice.
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Q. Doesn’t it make sense to begin the diet after the holidays?
A. There really is no right answer (and the book doesn’t really address this). I feel this is a personal
decision to start a diet before a holiday or to wait… you can’t make excuses forever, though. There
will always be another holiday around the corner.
Q. Can I eat pomegranates on the 17 Day Diet? They really help my sweet tooth.
A. Only on Cycle 3 of the 17 Day Diet are you allowed to eat pomegranates. Even then you are
limited to two servings a day and they must be eaten by 2pm– so enjoy your pomegranates!
Q. Is the 17 Day Diet safe to try if I am a diabetic?
A. In the 17 Day Diet book, Dr. Moreno advises individuals who are Type I Diabetics should not try
the 17 Day Diet.
Q. I am tired of eating salad. What are my other options?
A. The 17 Day Diet food lists are so diverse (depending on the Cycle you’re on) that you have so many
choices of foods to choose from. I never understand those individuals who “think” all they can eat is
salad when trying to lose weight. How about roasted chicken with veggies of your choosing?
Come Hang Out With Us!
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This guide is not meant to be your only source of information for The 17 Day Diet. It is highly
recommended you buy the book and read all of the chapters to get a complete understanding of
the diet.
Buy the book today!
The 17 Day Diet Blog is in no way affiliated with Dr. Moreno's 17 Day Diet. Information in this guide should not be
interpreted as medical advice. Before you begin any type of diet, make sure you consult with your physician.
Courtesy of www.17daydietblog.com
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