17 Day Diet Dr. Written by Mike Moreno 17 day diet bookIt is a popular weight loss program. The diet claims that it will help you lose 17-4.5 kg in just 5 days. The foundation of this diet is based on changing food combinations and calorie intake every 17-day cycle.
Dr Mike Moreno 17 day diet aChanging the diet in this way avoids banality and creates confusion in the metabolism to accelerate weight loss. Well is it really so? What does the research say?
Here in this article "What is the 17-day diet, how is it done and is it healthy?" We will search for answers to your questions.
What is the 17 Day Diet?
Dr moreno17 Day Diet, first appeared with his book published in 2010. It has been stated that it helps to lose weight fast and create healthy eating habits. The key to this diet is constantly changing foods and calorie intake that allegedly speed up metabolism.
17 Day Dietconsists of four cycles: Accelerate, Activate, Achieve, and Achieve Results. The first three cycles are cycles of 17 days each, while the last cycle should be followed for life.
17 Day Diet it offers cycles, strategy and food options. However, it does not tell you how many calories you will take. Calorie intake is gradually increased in each cycle.
Here 17 Day Dietfour cycles of.
1st cycle: Acceleration
17 Day DietThe first stage of is the acceleration loop. It claims to help you lose 17-4.5 kg in the first 5 days. In this cycle:
- Protein intake is increased.
- Digestion improves.
- Sugar and refined carbohydrates are reduced.
- Possible toxins that could affect your metabolism are cleared.
During this cycle, unlimited protein and vegetable eating is allowed. However, most carbohydrate foods are prohibited. Only fruits are an exception - however no fruit is allowed after 14:00. Other rules to follow are:
- Eat skinless poultry.
Avoid alcohol and sugar to improve digestion.
Consume two probiotic foods a day to support digestive health.
- Eat slowly and chew thoroughly.
Drink 8 glasses of water every day.
Exercise for at least 17 minutes a day.
2nd cycle: Activation
17 Day DietThe second stage of is the activation cycle. During this cycle, you cycle between lower and higher calorie days.
On days of low calorie intake, you can eat as you eat during a “boost cycle”. On days when you eat more calories, you can eat two servings of naturally high-starch carbohydrates such as legumes, grains, and root vegetables.
After a low-calorie day in the activation cycle, you should set the next day as a high-calorie day. It should be completed in this way for 17 days.
The activation cycle adds plenty of new food options. This cycle is claimed to help reset the metabolism.
Many of the rules in the boost cycle also apply to this cycle, such as not eating carbs after 2. During the second cycle, you should eat your carbohydrate options at breakfast and lunch.
Cycle 3: Achieving
17 Day DietThe third stage of the achievement cycle. This cycle aims to establish healthy eating habits along with weight loss. It is no longer necessary to eat fewer calories, and the diet is similar to the more calorie days of the second cycle.
You can now eat a wider variety of carbohydrates, such as bread, pasta, high-fiber cereals, and almost any fresh fruit or vegetable.
Since you eat more food than in previous cycles, it is recommended to increase aerobic exercise from at least 17 minutes to 45–60 minutes a day.
It is worth noting that during this cycle, it is still not allowed to eat carbohydrates after 2 o'clock.
4th cycle: reaching the conclusion
Those who follow the 17 Day Diet The last stage is the cycle of reaching the conclusion. Unlike other cycles, you should follow this cycle for life, not 17 days.
At this stage, you can choose any meal plan from the previous three stages and follow them from Monday to Friday for lunch.
From Friday dinner to Sunday dinner, you can eat your favorite food in moderation. However, it is recommended that you do not eat more than a third of your favorite meals on the weekend.
In addition, you can drink one to two alcoholic beverages daily throughout the weekend. It is recommended to exercise vigorously for at least one hour on Saturday and Sunday as you consume more calories on weekends. During this cycle, it is still recommended not to eat carbohydrates after 14 pm.
Can I lose weight with 17 Day Diet?
17 Day DietOne of the biggest impacts of is that because it restricts calories, it can help you lose weight - so you create a calorie deficit. Eating fewer calories than the body spends is a sure-fire way to lose weight.
But 1Those who lose weight with 7 Day Diet There are claims that are not based on scientific evidence as it may surprise and accelerate metabolism.
17-day diet list It can be slimmed with, but there is no evidence to suggest that it is more effective than other calorie-restricting diets.
Benefits of the 17 Day Diet
In addition to weight loss, 17 Day Diet It offers other potential benefits:
This diet has many options that make it easy to follow by vegetarians and vegans.
gluten
It can be made gluten-free.
Appeals to many cuisines
It offers options for Mediterranean, Spanish, Indian, Asian and many other cuisines.
High fiber
Suggests eating plenty of high fiber foods. Lif Not only does it aid weight loss, it also offers many health benefits.
The harms of the 17-day diet
17 Day DietAlthough, it provides many potential benefits, it also has several disadvantages:
Weak evidence
There is insufficient evidence to support many of the claims made about this diet. This is not supported by studies as the diet can change your metabolism or the rule of not eating carbohydrates after 14 o'clock.
Can affect exercise performance
17 Day DietIn the first two cycles of n, calorie and carbohydrate consumption is lower, which can have a negative effect on exercise.
The last cycle is difficult to implement
In the last cycle, you are allowed the freedom to eat your favorite meals three times a week. However, it is difficult to prevent excessive weight gain on weekends.
17 Day Diet List
17 Days Lestt contains four loops, each with a unique list of food choices. For these cycles 17 day diet sample listare given below. 17-day dieters can create a menu for themselves according to this list.
What to Eat in the Acceleration Cycle?
The fish
Salmon (canned or fresh), catfish, tilapia, halibut, tuna.
Poultry
Chicken and turkey breast, egg, egg whites.
Starchy vegetables
Cauliflower, cabbage, broccoli, Brussels sprouts, green leafy vegetables, tomatoes, okra, onions, carrots, peppers, cucumbers, celery, eggplant, garlic, green beans, leeks, mushrooms, etc.
Raw nuts or seeds, avocado, trans fat free margarine.
What to Eat in the Cycle of Results?
The conclusion cycle gives all the meal options outlined above to eat three of your favorite meals, from Friday dinner to Sunday dinner.
The following are also allowed:
- One or two alcoholic drinks on the weekends.
- Option to change main meals for water-based soups.
3/4 cup (180 ml) unsweetened fruit juice or 1 cup (240 ml) vegetable juice.
As a result;
17 Day Dietis a fast-paced weight loss program by routing food combinations and calorie intake through different cycles.
It aids in weight loss by recommending unprocessed foods and exercise. Still, most of its claims and rules are not backed by high-quality scientific evidence.
Moreover, its effectiveness in maintaining weight loss is questionable, as it requires a lifelong diet.
Instead, simply promoting natural nutrients, restricting refined sugar and adopting healthy habits such as regular exercise may be more effective for maintaining weight loss in the long term.
