17 Day Diet: Diet Review (cont.)
Cycle 4 -- the final phase, called "Arrive" -- is when you arrive at your goal weight. In cycle 4, follow meal plans from one of the earlier cycles during the week with controlled splurges on weekends to maintain your new weight.
Exercise at least 17 minutes a day during the first two cycles -- primarily walking because of the limited calorie intake. In the later cycles, ramp up exercise to 150-300 minutes per week for continued weight loss.
The 17 Day Diet: What You Can Eat
The 17 Day Diet promotes a diet of clean eating, devoid of sugar, processed foods, fried foods, and other unhealthy foods.
Cycle 1 allows an unlimited amount of nonstarchy vegetables and lean protein (including 2 eggs per day, if you have normal cholesterol level), along with limited amounts of fruits, probiotics (such as yogurt), and a little bit of "friendly" fat, such as olive oil or flaxseed oil.
Registered dietitian Melissa Nodvin, MS, RD estimates this plan to be about 1,200 calories per day, or the minimum recommended calorie level.
Here is a sample day's plan from Cycle 1:
Cycle 2 is the same as cycle one except it reduces the fat to one serving and adds two servings of healthy carbs, pushing the calories to about 1,500 daily, Nodvin says.
Healthy starches such as legumes, brown rice, bulgar, couscous, corn, squash, and sweet potatoes are just a few of the options to choose from.
During this phase, you alternate lower-calorie days with slightly higher-calorie days.
Cycle 3 allows for the addition of more healthy food choices to help you achieve good lifetime eating habits. Food lists are expanded to include more healthy fruits, proteins, fats, and starches. The meal plan is basically the same as Cycle Two, except protein is restricted to portions equal to the size of a sponge and an added option for one serving of alcohol and 100-calorie snacks.
Cycle 4 assumes you have met your goal weight. If you were lucky enough to lose all your weight in 51 days, this phase is about maintaining the new you. During the week, follow the guidance from cycle 1,2, or 3 and when the weekend rolls around, let loose.