How to Use the 17-Day Diet Meal Plan to Lose Weight and Keep It off

17 days is hardly enough to make a major change in your life, but it’s enough time to kickstart a healthy weight loss journey.

When you hear of the 17-day timeline, you might worry that it’s a quick fix or fad diet. Depending on how you use it, it may be, but we know that sustained weight loss involves a commitment to lifestyle changes, not just short-term solutions.

So our take on the 17-day diet is to use it as a jumpstart for a longer-term healthy eating plan. Here’s how you can do that effectively.

What Is the 17-Day Diet?

The 17-day diet was first introduced in the book “The 17-Day Diet”, which was written by the medical doctor Michael Moreno and published in 2010. 

The promised result is 10-15 pounds (5-7.5 kg) in 17 days. It consists of four different cycles, which he claims keeps your metabolism in a fat-burning state. Each cycle consists of different food combinations and has a different caloric count.

The Four Cycles of the 17-Day Diet

The 17-day diet is divided into four distinct cycles: Accelerate, Activate, Achieve, and Arrive. Each cycle lasts 17 days and focuses on different aspects of nutrition and claims of metabolic stimulation.

1. Cycle 1: Accelerate

The Accelerate cycle is designed to promote rapid weight loss. It consists of a low-carb diet that emphasizes lean proteins, non-starchy vegetables, and limited fats. Dairy is restricted to low-sugar yogurt, and fruits are consumed only in moderation, mainly before 2 pm. The author claims that this phase helps detoxify the body and reset the metabolism, but these claims are not evidence-based.

2. Cycle 2: Activate

In the Activate cycle, the diet alternates between low-calorie days and slightly higher-calorie days, which is known as metabolic “confusion”. This method purportedly helps prevent plateaus and keeps the metabolism active. During this phase, additional protein sources such as legumes are introduced, and starchy vegetables are reintroduced in moderation.

3. Cycle 3: Achieve

The Achieve cycle focuses on establishing healthy eating habits that can lead to continued weight loss, although at a slower pace. This phase allows for more variety in the diet, including whole grains and a wider range of fruits and vegetables. Serving sizes may increase slightly, but the diet remains balanced and calorie-controlled to ensure continued fat burning.

4. Cycle 4: Arrive

The final cycle, Arrive, aims to help you maintain your new weight while establishing long-term healthy eating habits. This phase includes a modified version of the previous cycles, allowing for occasional indulgences while encouraging consistent portion control and balanced meals. The idea is to use what you’ve learned from the first three cycles to make sustainable lifestyle changes.

By following these cycles, the 17-day diet aims to provide structure and discipline while promoting a balanced approach to long-term weight management.

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Does the 17-Day Diet Include Exercise?

Dr. Moreno emphasizes the importance of combining dietary changes with physical activity to optimize weight loss and health outcomes.

The program recommends committing to at least 17 minutes of exercise every day. This is designed to be a manageable amount that can be easily incorporated into daily routines.

The diet encourages various forms of moderate-intensity exercises such as walking, jogging, cycling, or engaging in fitness classes. The key is consistency rather than any specific type of exercise.

As you move through the different phases of the diet, it’s suggested that you gradually increase the intensity and duration of your workouts. This helps maintain momentum and further improve fitness levels.

While the book doesn’t go into extensive detail about specific workouts, it recommends incorporating both cardiovascular exercises and strength training. This combination is beneficial for overall health and helps maintain muscle mass during weight loss (5).

What Can You Eat and What Should You Avoid?

While the 17-day diet focuses on a low-carbohydrate, high-protein approach, it also emphasizes nutrient-dense whole foods and portion control. Here are some general guidelines for each cycle:

• Accelerate: Focus on lean proteins such as chicken, fish, and eggs; non-starchy vegetables like leafy greens, broccoli, and bell peppers; and moderate amounts of low-sugar fruits such as berries. Avoid added sugars, ultra-processed foods, and high-fat dairy.
• Activate: In addition to the foods allowed in Accelerate, you can also have legumes, certain starchy vegetables (such as sweet potatoes and squash), and more fruit options. Continue to limit high-fat dairy and avoid added sugars.
• Achieve: Whole grains such as quinoa and brown rice are allowed in moderation, together with a wider variety of fruits and vegetables. Continue to focus on lean proteins and portion control.
• Arrive: This phase allows for occasional indulgences, but the diet still emphasizes nutrient-dense foods and balanced meals.

There are some foods and drinks that should be avoided or limited throughout all four cycles, including alcohol, added sugars, ultra-processed foods, and high-fat dairy products. It’s also recommended to limit caffeine and drink plenty of water.

Alcohol is not recommended during the first two cycles of the diet, as it can interfere with weight loss (6). However, you’re allowed to have one glass of red wine or light beer per day in later cycles.

The diet recommends avoiding eating fruits after 2 pm as it claims that the natural sugars may interfere with weight loss efforts. This has no scientific basis, and it’s one of several controversial aspects of the 17-day diet.

Read more: A Beginner Intermittent Fasting Meal Plan To Fit Your IF Journey

Sample 17-Day Diet Meal Plan for Each Cycle

To give you a better understanding of what a day on the 17-day diet may look like, here’s an example meal plan for each cycle:

Cycle 1

• Breakfast: two scrambled egg whites, half a grapefruit, and a cup of green tea.
• Lunch: large green salad with tuna, dressed with two tablespoons of balsamic vinegar and one tablespoon of olive oil, and a cup of green tea.
• Snack: one serving of low-sugar fruit, six ounces of sugar-free plain yogurt with 1-2 tablespoons of sugar-free jam of your choice.
• Dinner: grilled chicken, a moderate amount of vegetables such as green beans, broccoli, artichokes, eggplant, etc., and a cup of green tea.

Cycle 2

• Breakfast: two scrambled egg whites, half a grapefruit or other fresh fruit, and a cup of green tea.
• Lunch: large chicken vegetable soup or grilled chicken with steamed vegetables, medium baked potato with one tablespoon fat-free sour cream, six ounces sugar-free fruit-flavored yogurt, and a cup of green tea.
• Snack: a cup of fresh raspberries with one cup of sugar-free fruit-flavored yogurt, Mediterranean spread with half of a cup of pureed garbanzo beans with olive oil, and cucumber slices.
• Dinner: grilled sirloin steak, tossed salad dressed with two tablespoons of balsamic vinegar and one tablespoon of olive oil, and a cup of green tea.

Cycle 3

• Breakfast: a slice of whole-wheat toast, one poached egg, half of a grapefruit, and a cup of green tea.
• Lunch: Caesar salad with grilled chicken breast, two cups of salad vegetables, and two tablespoons of light Caesar dressing, one slice of whole-wheat toast, one serving of fresh fruits, and a cup of green tea.
• Snack: one serving of probiotic-rich food of your choice (yogurt, kefir, kimchi, edamame), and one frozen fruit bar
• Dinner: roasted pork tenderloin, 1-2 cups of mixed salad, dressed with two tablespoons of fat-free dressing, and a cup of green tea.

Cycle 4

• Breakfast: two scrambled eggs, one medium seasonal fruit, and a cup of green tea.
• Lunch: broiled hamburger, sliced or stewed tomatoes, and a cup of green tea.
• Snack: a cup of fresh berries with six tablespoons of sugar-free yogurt, and a cup of green tea.
• Dinner: stir-fried vegetables and chicken strips with a tablespoon of olive oil, and a cup of green tea

What’s Controversial About the 17-Day Diet?

Here are several points of contention:

1. Rapid Weight Loss Claims

The diet claims that followers can lose up to 10–12 pounds in just 17 days. Critics argue that such rapid weight loss is often not sustainable and can be unhealthy, potentially leading to muscle loss and nutrient deficiencies (3). 

According to the Centers for Disease Control and Prevention, a healthy weight loss rate is 1-2 pounds per week (4). This totals to perhaps 2-5 pounds in 17 days, which is significantly less than the promised amount.

2. Structured Phases

The diet involves four distinct 17-day cycles, each with its own specific dietary rules and food restrictions. Some experts believe this can be overly restrictive and difficult to maintain in the long term, leading to potential yo-yo dieting.

3. Exercise Requirements

Dr. Moreno recommends 17 minutes of daily exercise, which some critics argue may be insufficient for substantial health benefits or prolonged weight maintenance. According to the American Heart Association, adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week (1).

4. Lack of Scientific Support

While the diet includes healthy eating principles such as lean proteins and vegetables, some critics note that there isn’t substantial scientific evidence to specifically support the unique structure of the 17-day diet over other balanced diets. Reports on the effectiveness of the diet are anecdotal and not based on scientific studies.

5. Commercialization and Celebrity Endorsements

The association with high-profile figures and heavy marketing may raise skepticism about the primary intent of the diet—whether it’s genuinely focused on health or more on commercial success.

6. Potential Nutritional Imbalance

During certain cycles, the diet restricts specific food groups, which could lead to a lack of balance in essential nutrients. For example, eliminating certain meats and limiting carbs during certain phases can be problematic for some individuals.

So, while the 17-Day Diet by Dr. Michael Moreno promises quick results and introduces some beneficial eating habits, its stringent phases, potential for unsustainable weight loss, and commercial elements have led to significant debate among nutrition and health experts.

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How To Use the 17-Day Diet for Successful Weight Management

The key to using the 17-day diet for long-term weight management is to approach it as a lifestyle change rather than a quick fix. Here are some tips to help you make the most out of this program:

Think of It As a Flexible Framework

Rather than strictly adhering to the exact food rules and phases of the diet, think of it as a loose framework you can adapt to your individual needs and preferences. Use the recommended foods and exercise guidelines as a guide rather than strict rules.

Incorporate Variety and Balance

While following the four cycles of the 17-day diet, it’s essential to incorporate a variety of nutrient-dense whole foods to ensure you get all the necessary vitamins and minerals (2). Don’t get stuck in a food rut and try to include different types of protein, vegetables, fruits, and whole grains in your meals.

Practice Proven Portion Control Techniques

One of the essential principles of the 17-day diet is portion control, which can be the key to maintaining a healthy weight. As you progress through the cycles, pay attention to your body’s needs and adjust your portion sizes accordingly.

Arbitrarily following the recommended portion sizes can lead to under- or overeating, so it’s important to follow proven portion control techniques such as using smaller plates or measuring your food. Remember, the goal is to find a sustainable balance that works for you and meets your individual needs.

Make Physical Activity a Priority

While 17 minutes of daily exercise may not be sufficient for everyone, the emphasis on physical activity in the 17-day diet is a positive aspect. Aim to incorporate at least 30 minutes of moderate to vigorous exercise into your daily routine at least 5 days per week for optimal health and weight management (1).

Over time, you can gradually increase your physical activity, making it a part of your lifestyle. Activities such as walking, jogging, cycling, or taking fitness classes are all great options to consider.

Seek Professional Guidance

It’s always recommended that you consult a healthcare professional before you start any diet or exercise program. A registered dietitian can help you personalize the 17-day diet to suit your individual needs and health goals.

Read more: Vegan Weight Loss Meal Plan and Prep Tips

FAQs

• How much weight can you lose on the 17-day diet?

The diet claims followers can lose up to 10–12 pounds in just 17 days. However, the actual amount of weight loss will vary based on individual factors such as starting weight, activity level, and adherence to the program. According to the Centers for Disease Control and Prevention, a healthy weight loss rate is 1-2 pounds per week (4), which amounts to approximately 2-5 pounds in 17 days.

• Can I lose belly fat in 17 days?

17 days may not be enough time to significantly reduce belly fat. While following the 17-day diet can lead to weight loss, spot reduction of fat in specific areas is not possible. The best way to lose belly fat is through a combination of healthy eating and regular physical activity (4). It may take several months of consistent effort to see significant changes in belly fat.

• Is it possible to lose 20 pounds in 17 days?

Losing 20 pounds in just 17 days is not a realistic or healthy goal. The recommended rate of weight loss is 1-2 pounds per week, which amounts to approximately 2-5 pounds in 17 days. Losing weight too quickly can be harmful to your health and lead to rebound weight gain.

The Bottom Line

The 17-day diet promises fast and effective weight loss. The pace of the initial weight loss is unsustainable and is likely to be mostly water weight.  

Some of the claims, such as not being allowed fruit after 2 pm, don’t have much or any scientific evidence behind them. However, the diet may lead to effective weight loss as long as overall calorie intake is reduced.

The later stages of the diet are balanced and are relatively safe and sustainable. Before you start following a new nutritional plan, please visit your healthcare provider or registered dietitian.