17 DAY DIET PLAN PDF
The 17 Day Diet. Pages · · MB · 1, 30 Day Ketogenic Diet Plan It is not a diet book but Healthy Weight Loss – Without Dieting. Following the. The 17 Day Diet is a rapid weight loss plan designed to produce satisfying, lasting weight loss. • Most people can expect to lose up to 10 to 15 pounds during the. 17 Day Diet Cycle 1 ♥ Food List In Just One Day This Simple Strategy Frees 21 Minutes a Day Fat Burning I am starting NOW! carb cycling meal plan pdf G.
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The 17 Day. Diet Blog. Guide. Helping You Succeed at. Your Weight Loss Goals .. Dr. Mike's 17 Day Diet consists of specific eating plans for each cycle that. The 17 Day Diet has a lot of great foods you can eat during Cycle 1, so dig right FREE immediate access to my Quick Start Guide (downloadable PDF) which. I have all cycle food lists, 17 Day Diet Sample Menus, 17 Day Diet recipes, Your 17 Day Diet Meal Plan for Cycle 1 will consist of good, clean food. .. This is a PDF that you'll download and it's already formatted to print for your convenience.
Starchy vegetables: Breadfruit, potato, sweet potato, corn, taro, winter squash, yam.
Foods to Eat During the Achieve Cycle During the Achieve cycle, you may choose any foods from the previous two cycles, plus the options below: Meats: Cornish hen, quail pheasant, Canadian bacon and reduced-fat turkey bacon, sausage or lunch meat. Breads: Cracked-wheat, fiber-enriched, gluten-free, multi-grain, oat-bran, sugar-free, pumpernickel or rye bread, pita pocket, whole-wheat tortilla, whole-grain bagel. Pasta and noodles: Whole-wheat pasta, gluten-free pasta, vegetable-based pasta , high-fiber pasta, udon noodles.
Vegetables: Virtually any vegetable, including alfalfa, broccoli sprouts, chilis, cilantro, fennel, jicama, pea pods, radishes, rhubarb, rutabaga, summer squash, swiss chard, zucchini, kelp and other edible seaweeds, etc.
Fruits: Virtually any fresh fruit, including bananas, cherries, apricots, currants, figs, kiwi, mango, guava , papaya, pineapple, tangerine, tangelo, etc. Low-calorie cheeses: Brie, Camembert, Fontina, low-fat cheddar, Edam, feta, goat, Limburger, part-skim mozzarella, low-fat cottage cheese, low-fat ricotta cheese.
Milks: Low-fat milk, sugar-free rice milk, almond milk, soy milk.
Oils: Canola and walnut oil. Condiments: Light mayonnaise, mayonnaise, reduced-fat salad dressings. Other fat options: Raw nuts or seeds, avocado, reduced-calorie margarines, trans-fat-free margarine.
Optional snacks: Frozen fruit bar, Fudgesicle calorie bar , granola bar reduced-sugar and -fat , light microwave popcorn, Skinny Cow ice cream sandwich, sugar-free pudding cup. Alcohol 1 drink per day : 5 ounces ml of wine, 12 ounces ml of beer, 1. Foods to Eat During the Arrive Cycle The Arrive cycle allows all of the food options mentioned above with the option of eating three of your favorite meals from Friday dinner to Sunday dinner.
The option to swap main meals for broth-based soups. Summary The 17 Day Diet becomes progressively less restrictive through its four cycles and reintroduces many staple foods, such as legumes, grains, pastas, breads and others. Here is a one-day sample menu for each cycle of the 17 Day Diet. Accelerate Cycle Breakfast: 6 ounces grams of plain, low-fat yogurt, 1 cup grams of berries and 1 cup ml of green tea.
Lunch: Grilled chicken breast with tossed salad drizzled with 2 tablespoons 30 ml of balsamic vinegar. Dinner: Grilled or baked chicken with steamed vegetables and 1 cup ml of green tea. Snacks: 1 fruit of your choice and 1 serving of a probiotic food of your choice. Lunch: Shrimp salad drizzled with 2 tablespoons 30 ml of balsamic vinegar, 1 medium baked sweet potato and 1 cup ml of green tea.
Dinner: Pork sirloin chops broiled or grilled , steamed veggies and 1 cup ml of green tea. Snacks: 1 cup grams of blueberries and 1 cup ml of kefir. Achieve Cycle Breakfast: 1 slice of whole-wheat toast, 1 boiled egg, 1 cup grams of berries and 1 cup ml of green tea. Lunch: Tuna sandwich, 1 pear and 1 cup ml of green tea.
Dinner: Sesame fish, steamed vegetables of your choice and 1 cup ml of green tea. Snacks: 1 frozen fruit bar and 6 ounces grams of yogurt. Arrive Cycle Friday Breakfast: 2 poached eggs, 1 pear and 1 cup ml of green tea. Lunch: Baked turkey breast, a fresh garden salad drizzled with 1 tablespoon 15 ml of flaxseed oil, 6 ounces grams of yogurt and 1 cup ml of green tea. Dinner: Dinner out with friends; for example, vegetable lasagna, tossed salad with blue cheese dressing, two 5-ounce ml glasses of red wine and 1 serving of tiramisu.
This is your crash course on all things 17 Day Diet. Think of this page as your "central hub" where you can come back to reference the important parts of each cycle. Each cycle has a very specific purpose, and I'm going to take you through each one, including how to maximize your weight loss during each phase.
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I'm also sharing all the important links to each cycle food list, samples of 17 Day Diet menus, and yummy recipes! I'll go into much more detail below, but first check out this pretty infographic for a bird's eye view! It's in this cycle where you'll remove from your diet added sugars, refined carbs and other starchy vegetables, grains and high-sugar fruits. You'll load up on unlimited amounts of lean proteins such as chicken, turkey, and some fish and cleansing vegetables such as broccoli, leafy greens, and carrots.
You'll enjoy two low-sugar fruits per day before 2pm, two probiotics such as no-sugar added yogurt or certain fermented foods , and limited healthy fats such as olive and flax oil. During Cycle 1, you'll keep yourself hydrated with your hot lemon water first thing in the morning, green tea at meal times and water throughout the day. As you eliminate sugar and carbs, you'll flush toxins from your body.
Many on Cycle 1 report losing anywhere from 7 to 11 pounds and sometimes more. As always, individual results do vary. In Cycle 1, you'll keep exercise to a minimum. This is likely due to the effects of detox and toxins leaving your body as you remove sugar and carbs from your diet.
Keep your water intake high, and if you're hungry, make sure you eat plenty of lean proteins and cleansing vegetables.
Here's a quick point checklist on tips for the 17 Day Diet Cycle 1 portion of the plan. Remember, you get to eat unlimited amounts of lean proteins and cleansing veggies during Cycle 1, so make sure you eat if you are hungry!
If you're getting started for the first time, you can grab my free quick start guide for the 17 Day Diet. Here's a quick overview with details in a summary format on every step of the 17 Day Diet Cycle 1. Read the full blog post here: A Beginners Guide and Overview of Cycle 1.
Get the FULL checklist here: Pre-Diet Checklist for the 17 Day Diet. Read the blog post here: Why am I not losing weight in Cycle 1? You want to make one meal for you and your family that all will enjoy because you're tired of making two separate meals!
You need Cycle 1 recipes for dinner entrees, a few side dishes and desserts to curb that craving. You're tired of cooking two separate meals, and Yummy will help you! With Yummy! Choose from 3 options below:. No fluff here.
Only the basics for all Cycles including instant access to the following:. Only the basics plus a few more tools for all Cycles including instant access to the following:. All the basics for all Cycles, plus additional support including instant access to the following:.
The 17 Day Diet - Dr. Mike Moreno.pdf.docx - The17DayDiet...
Cycle 2 is also known as the "body confusion cycle". You'll stay on this cycle no longer than 17 days. The 17 Day Diet Cycle 2 portion of the plan is all about keeping your body from experiencing a plateau through alternating high and low caloric days. It's in this cycle where you'll start adding in other lean proteins and starchy vegetables, grains and legumes from an expanded food list.
Your 17 Day Diet Meal Plan for Cycle 2 will be similar to the last cycle, but you'll add in other types of proteins and starchy foods every other day. For instance, on day 1 you'll add in other types of lean proteins such as beef, pork and certain shellfish , and you'll enjoy two natural starches before 2pm such as oatmeal, brown rice and sweet potatoes.
You'll continue to eat two servings of low-sugar fruits by 2pm, two probiotics, and limited healthy fats. You'll load up on unlimited amounts of lean proteins such as chicken and cleansing vegetables such as broccoli , and continue with the limited low-sugar fruits, probiotics, and so on. On day 3, you'll go back to a cycle 2 menu with the expanded food list.
17 Day Diet in a Nutshell
And on day 4, you'll go back to a cycle 1 menu, and so on. During Cycle 2, you'll continue to keep yourself hydrated with your hot lemon water first thing in the morning, green tea at meal times and water throughout the day.
As I mentioned earlier, the 17 Day Diet Cycle 2 portion of this plan is designed to keep you from that dreaded plateau with alternating menus with expanded food items every other day. As you alternate between high and low caloric days, you'll start to see changes in your body. Most people report seeing more inches than pounds lost during this cycle.
Make sure you take measurements before starting Cycle 2 so you can keep track of changes in your body composition just in case the scale doesn't move as quickly as you'd like it to during this cycle.
If you feel like the temptation is too much, try alternating to your cycle 2 day after having two cycle 1 days. This will help you keep the momentum going with yummy food in Cycle 2! Read full blog post here: You're craving yummy and interesting dinner entrees - a feast your family will enjoy while you're able to continue losing weight during Cycles 2 and 3. With Mooove Over Chicken, you receive access to the following:.Plus, it may compromise workout performance, the cost of supplements can be expensive, and the last cycle makes it is easy to fall off track.
Click here to sign up for my Top 10 Recipes! With Mooove Over Chicken, you receive access to the following: Click to find out more about Mooove Over Chicken. During Cycle 1, you'll keep yourself hydrated with your hot lemon water first thing in the morning, green tea at meal times and water throughout the day.
Step by Step Overview of the 17 Day Diet
So I'm trying to be happy. Fruits: Virtually any fresh fruit, including bananas, cherries, apricots, currants, figs, kiwi, mango, guava , papaya, pineapple, tangerine, tangelo, etc. Arrive The final phase allows you to maintain your goal weight by eating a healthy diet during the week and indulging in your favorite foods on the weekends.
Instead, adopting healthy habits — such as simply eating whole foods, limiting refined sugar and exercising regularly — may be more effective for maintaining weight loss in the long run.