17 Day Diet Blog Guide - My 17DD...

The 17 Day Diet Blog Guide

Helping You Succeed at Your Weight Loss Goals

www.17DayDietBlog.com

1 | P a g e w w w . 1 7 d a y d i e t b l o g . c o m

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

http://www.17daydietblog.com/


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.



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.



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!



http://www.17daydietblog.com/overview/cycle-1/





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)

Chicken breasts Turkey breasts Ground turkey, lean Eggs (2 eggs = 1 serving) Egg Whites (4 egg whites = 1 serving)

Cleansing Vegetables: Artichoke Artichoke hearts Asparagus Bell peppers, green, orange, red,

yellow Broccoli Brussel sprouts Cabbage Carrots Cauliflower Celery

Cucumbers Eggplant Garlic Green beans Green, leafy vegetables (including beat

greens, turnip greens, collard greens) Kale Leeks Lettuce, all varieties Mushrooms Okra




Onions Parsley Scallions

Spinach Tomatoes 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

Vegetable cooking spray Fat-free cheeses Fat-free salad dressing Salt Pepper Vinegar Mustard Herbs



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 mid-morning 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



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 fat-burning 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

Pork Tenderloin Pork sirloin chops Pork boneless loin

roast Pork top or center

loin chops Lamb shanks Lamb sirloin roast Veal cutlet

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

Lentils Lima beans, baby Navy beans Peas Pinto beans Soy beans Split peas

Starchy Vegetables: Breadfruit (1 serving = 1 cup) Corn (1 serving = ½ cup) Potato (1 serving = 1 medium) Sweet 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)

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.



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 mid-morning 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



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

Pumpernickel Rye bread Whole grain bagel (1/2 = 1 serving) Whole wheat pita bread, 1 pocket Whole wheat tortilla- 10”




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

Guava Mango Papaya Pineapple Pomegranate Tangerine Tangelo Virtually any fresh fruit



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



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!




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.



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



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. ______________________________________ Date: _____________ Signature of Commitment

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




Progress Form Weight and Inches

Goal Clothing Size: _________ Goal Weight: _________

Courtesy of 17 Day Diet Blog www.17DayDietBlog.com

Date:

Weight:

Neck

Chest

Left Arm

Midriff

Hips

Left Thigh

Total Inches Lost




Weight Loss Food Journal

Date Liquids Breakfast Lunch Dinner □ Hot Lemon Water

□ Green Tea □ 8-8oz water

□ Hot Lemon Water □ Green Tea □ 8-8oz water






Courtesy of 17 Day Diet Blog www.17DayDietBlog.com




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.



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.



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



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



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.


http://www.amazon.com/gp/product/B0006Z7NNG/ref=as_li_ss_tl?ie=UTF8&tag=casuacupca-20&linkCode=as2&camp=217145&creative=399349&creativeASIN=B0006Z7NNG


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!


http://www.17daydietblog.com/resources/low-carb-recipe-book/

http://www.17daydietblog.com/resources/low-carb-recipe-book/


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.


http://www.17daydietblog.com/yourdietsuccesskit/

http://www.17daydietblog.com/yourdietsuccesskit/


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.



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!

Visit the 17 Day Diet Blog for updates!

Like us on Facebook!

Follow us on Twitter!

Hang out with us on Google+

Pin with us on Pinterest!

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

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!



http://www.17daydietblog.com

http://www.facebook.com/17daydietblog

http://www.twitter.com/17daydietblog

https://plus.google.com/118294999789687270214

http://pinterest.com/17daydietblog/


http://www.17daydietblog.com/resources/

17 Day Diet Blog Guide - My 17DD...

Documents

Transcript of 17 Day Diet Blog Guide - My 17DD...