The 17 Day Diet: A Doctor's Plan Designed for Rapid Results
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"We've all pledged, promised and bullied ourselves to eat better and exercise more, but so many times even the best intentions fall short. I incorporate healthy habits into my work and home life and you can too." –Dr. Mike Moreno
If you need to shed pounds fast and in a safe, effective, and lasting way, this is the book for you! Unlike many diet programs that starve you down to size, Dr. Mike Moreno's 17 Day Diet relies on proven methods to help you take weight off and keep it off for good—whether you've got 10 pounds to lose or 100. His revolutionary program adjusts your body metabolically so that you burn fat day in and day out. The program is structured around four 17 day cycles:
Accelerate—the rapid weight loss portion that helps flush sugar and fat storage from your system
Activate—the metabolic restart portion with alternating low and high calorie days to help shed body fat
Achieve—this phase is about learning to control portions and introducing new fitness routines
Arrive—a combination of the first three cycles to keep good habits up for good. On weekends, enjoy your favorite foods!
Each cycle changes your calorie count and the food that you're eating. The variation that Dr. Mike calls 'body confusion' keeps your metabolism guessing; this means that you can expect big changes in the first 17 days alone!
This is not a diet that relies on a tiny list of approved foods, grueling exercise routines, or unrealistic calorie counts that leave you hungry and unfulfilled. Moderation and proper portions are key factors in the 17 Day Diet—the trick is to figure out the foods and routines that work best with your real lifestyle. That's why the book is filled with tips for how to avoid the usual food pitfalls like holidays, eating out, or even just a tempting candy jar. Along with a comprehensive explanation of how each segment works, every phase comes with an extensive list of foods, recipes, and sample meal plans to help make grocery shopping a breeze. Because of the diversity that you are allowed from the very beginning of the program, there is a way to make this diet work with almost any food allergies you might have or what cuisine you're used to eating.
The 17 Day Diet is a simple plan that gets big, long-lasting results if you stick with it and let Dr. Mike help you along the way. Whether this is your first attempt at dieting or your fiftieth, you must believe that you can do this. What matters now is focusing on your goals, identifying what you need to get there, and taking action to begin the process. Your health and happiness are important, so stand strong, believe in yourself, and let your 17 Day Diet begin now!
Dr. Michael Rafael Moreno, better known as "Dr. Mike," is a graduate of the University of California at Irvine and Hahnemann Medical School (now Drexel University). Following his residency at Kaiser Permanente in Fontana, California, Dr. Mike moved to San Diego, where he now practices family medicine and sits on the board of the San Diego Chapter of the American Academy of Family Physicians. In 2008, Dr. Mike launched "Walk with Your Doc," which he participates in every Tuesday and Thursday morning before his workday begins. The program began when Dr. Mike offered to walk with a patient to motivate her to exercise and has since grown into a thriving community Dr. Mike takes pride in being viewed not only as a doctor, but also as a friend and confidant.
- Amazon Sales Rank: #26 in Books
- Published on: 2011-03-15
- Original language: English
- Number of items: 1
- Binding: Hardcover
- 256 pages
About the Author
Dr. Michael Rafael Moreno, better known as "Dr. Mike," is a graduate of the University of California at Irvine and Hahnemann Medical School (now Drexel University). Following his residency at Kaiser Permanente in Fontana, California, Dr. Mike moved to San Diego, where he now practices family medicine and sits on the board of the San Diego Chapter of the American Academy of Family Physicians. In 2008, Dr. Mike launched "Walk with Your Doc," which he participates in every Tuesday and Thursday morning before his workday begins. The program began when Dr. Mike offered to walk with a patient to motivate her to exercise and has since grown into a thriving community. Dr. Mike takes pride in being viewed not only as a doctor, but also as a friend and confidant.
Excerpt. © Reprinted by permission. All rights reserved.
Just Give Me 17 Days
I can personally sum up the 17 Day Diet in two words: fast results.
Depending on your weight when you start out and your metabolism, you might expect to lose up to 10 to 12 pounds the first 17 days. Of course, the further you are from your ideal weight, the more you'll lose initially.
Let's not kid each other: When you start a diet, you want to see results right away, in how you look and in how you feel. That's because our society is geared toward to the immediate; we want things and we want them now. The same is true of weight loss. We get impatient when the pounds don't come off fast enough to meet our expectations. It seems much easier to give up than to go on.
This diet is designed to produce quick results, not because it starves you down to size but because its carefully designed balance of food and exercise adjusts your body metabolically so that you burn fat, day in and day out.
Also important: The weight-reduction portion of this diet is limited to just 17 days at a time so that you aren't demoralized by the thought of endless months of dieting.
Nor are you apt to plateau like you often do on other diets. The 17 Day Diet keeps your body and metabolism guessing. I call this "body confusion." With each 17 Day Cycle, you're changing your calorie count and the foods you eat. By varying these things, you prevent your body from adapting. The scale is less likely to get stuck. The added bonus: You'll never get bored. And it's fun watching those pounds melt off. So confusion is good!
At the end of 17 days, you'll go on to a second 17-day Cycle, then a third, and finally enter the weight-stabilization Cycle of the diet in which you get to eat a greater variety of foods, including your favorite foods within reason. (I don't want you to get too chummy with the all-you-can-eat buffets again.)
I already know what you're thinking: Is it possible to shed pounds swiftly yet safely? If done right, without sacrificing good nutrition, the answer is yes.
Despite what many nutritionists have preached for years, rapid weight-loss diets can be healthy if done correctly and can work wonders on reducing pounds and inches in just days. Brand-new research suggests that the faster you take weight off, the longer you keep it off. Now that's a reason for dieters everywhere to rejoice. Plus, if you're too embarrassed by a recent weight spike or have just gained an embarrassing eight pounds after a holiday weekend or an ice cream binge, this diet can get you back on track fast.
The 17 Day Diet thus gives your body the perfect jump-start, the kind of quick drop in weight that gives you a powerful mental boost. My whole focus is to get you thin as soon as I can. When I do, just think: You'll no longer have to move around hauling the equivalent of two 40-pound bags of cement on your body. The button of your jeans will no longer pop out and ping off the wall. You'll no longer have to wear plus-sized clothing with those expandable waistlines. This diet will make you slim, healthy, and curvy, and I won't make you slurp your way to a thinner you, or follow some hardcore exercise regime used by the Navy Seals.
But you do have to accept that this won't be a pleasure diet. You've got to stop eating unhealthy crap. You've got to eat vegetables, fruit and lean meat. I'm not going to ask you to probe your inner eater and uncover hidden emotional reasons for why you're fat. But I am going to ask you to keep your portions down, cut your intake of fatty, sugary, salty foods, and move your butt. You won't be faint with hunger or found in the kitchen at midnight, feeding on Froot Loops and tubes of cookie dough. You can do this, because anyone can do anything for 17 days.
MISTER M.D., CAN YOU PLEASE TELL ME
But won't a lot of the weight I lose be water weight?
Yes! And that's awesome, because water is weight too. Never dismiss those extra pounds as only "water weight"; this is a self-defeating attitude. Cosmetically, water weight can hide fat loss and be particularly frustrating. Healthwise, fluid retention can put a strain on your heart. When your body holds water, this means there's more water in your blood. Your heart has to work harder to pump all that extra volume. Once all that excess fluid has disappeared, so will your bloat and puffiness. You'll start looking visibly thinner in three or four days. And chances are, you'll feel much lighter and be more motivated to watch what you eat.
The beauty of this program is that you won't get discouraged or bored by the prospect of staying on a diet for what seems like forever. It can yield results that will stand the test of time just as well as those long-term diets that emphasize depressingly slow incremental drops in weight. You'll love the fact that in 7, 10 or 17 days, you'll be slimmer. And chances are, you'll feel a lot lighter and have an absurd amount of energy.
The 17 Day Diet is doable and easy—unlike so many other diets, which are slightly less complicated than the checklist for a shuttle launch.
SCIENCE SAYS: Slow Isn't Necessarily Better
Conventional wisdom says that rapid weight loss leads to rapid weight regain. A new generation of science, however, shows that slow isn't necessarily better.
Shape Up the Fast Way. A 2010 study from the University of Florida suggests that the key to long-term weight loss and maintenance is to lose weight quickly, not gradually. Among 262 obese middle-aged women, fast weight losers were those who shed more than 2 pounds a week. Compared to more gradual losers, fast weight losers lost more weight overall, maintained their weight loss longer and were less likely to put weight back on. The findings were published in the International Journal of Behavioral Medicine.
Trim Belly Fat. We pack on two forms of belly fat. One type collects around internal organs (also known as visceral fat). This type of fat raises blood pressure and cholesterol levels, and increases the risk of diabetes, Alzheimer's and even some cancers. Visceral fat is far more sinister than fat elsewhere in the body.
The other type sits just under the skin and is known as subcutaneous abdominal fat. It causes a hard-to-get-rid-of belly pouch. In a Finnish study published in the International Journal of Obesity and Related Metabolic Disorders, a rapid weight loss diet followed for 6 weeks trimmed visceral abdominal fat by 25 percent and abdominal subcutaneous fat by 16 percent.
So can you just give me 17 days?
If you can, congratulations! You won't be disappointed.
What Lies Ahead?
So what is this 17 Day Diet? I'll go into depth in the next few chapters, but as a very quick summary, the 17 Day Diet is a fun, fantastic way of eating designed to take off weight quickly. It's based on some very simple principles, one of which is eating foods that favor fat-burning and are friendly to your digestive system.
I want to emphasize that excess weight is always a sign of nutritional and metabolic imbalance. Contrary to popular assumption, it's not strictly a question of how much exercise you do or how much food you eat. Rather, it's also a question of what types of foods are eaten, and how they are digested, assimilated and metabolized. If any of these components of good nutrition are compromised, then the body will not be adequately nourished at the cellular level, metabolic function will be impaired and toxins will accumulate. Thus, to lose weight fast we need to optimize digestion and metabolism. That's what the 17 Day Diet does.
Trust me, you'll love the rapid loss of a few pounds so much that you'll decide to keep on going. After the first 17 days, there's another 17 days, and another—3 total Cycles and a maintenance Cycle in which you get to eat whatever the heck you want, mainly on weekends. Here's an overview:
Quick and Easy Overview of the 17 Day Diet
Cycle 1: Accelerate (17 days)
Purpose : To promote rapid weight loss by improving digestive health. It helps clear sugar from the blood to boost fat-burning and discourage fat storage.
Cycle 2: Activate (17 days)
Purpose : To reset your metabolism through a strategy that involves increasing and decreasing your caloric consumption to stimulate fat-burning and to help prevent plateaus.
Cycle 3: Achieve (17 days)
Purpose : To develop good eating habits through the re-introduction of additional foods and move you closer to your goal weight.
Cycle 4: Arrive (ongoing)
Purpose : To keep you at your goal weight through a program of eating that lets you enjoy your favorite foods on weekends, while eating healthfully during the week.
Once we're through with all the basics, I'm going to talk to you about how to follow the diet. I can't wait to show you all of its wonderful components and start you on your way to looking fit and fabulous. Take it one step at a time so that you don't get overwhelmed.
Your Appointment with Me
I might as well take a moment here to introduce myself. I'm a family practice doctor. Under America's health insurance system, most people go first to a doctor like me for all complaints, from infections to chronic illnesses. I love the diversity of family practice. One moment, I'm treating an 18-year-old guy w...
Most helpful customer reviews
424 of 447 people found the following review helpful.
Good Diet Book
By Eco-Friendly Feng Shui Designer
The 17 Day Diet will help you lose weight. What I like is that Dr. Michael Moreno provides a diet with enough options to make it doable. because, let's face it--most diets work--if you can follow them without wanting to kill yourself from boredom.
The doctor claims that by mixing up the types of foods you eat, your body is tricked into metabolizing more efficiency. I don't know if this is true or just some diet B.S...but I do know the recipes and menus provided are wholesome and tasty. Get rid of the junk--refined carbs, sugar, etc--eat only healthy and nutritious food. Basically, most dietitians and anyone else with a clue will tell you this...nothing earthshattering about this information. But it is true and it works.
I picked this book because I wanted to lose 20 pounds and needed some motivation and some fresh recipes to try. How easy or difficult this book is to follow may depend on how foreign or familiar the guidelines are. If you are used to processed foods, heavy on refined carbs, this diet will be a big adjustment. However, if you already eat natural, unprocessed food, this should be pretty easy to follow.
The idea is to lose lots of weight quickly in order to stay motivated. I liked that. However, if you want a glass of wine or beer, the doctor says, you can do so--just understand it will take a little longer to lose weight.
Moreno also advocates a 17 minute workout plan to help lose weight. (The number 17 is a bit annoying to me....a VERY popular trend in books these days is to slap a number into the title...)
It takes motivation to stick to a diet--motivation and an interesting food plan. Moreno does a decent job of providing both in his book. I also recommend getting your home and office in shape to help motivate and just feel good about yourself. Can't explain it, but as a designer for my clients (and for myself), I have helped many people stick to their weight loss plans by helping them fix up their homes. I have discovered that when your home is neat and organized and feels and looks good, it is much, much easier to stick to a diet plan. Try any book by Peter Walsh for clutter and HARMONIOUS ENVIRONMENT: Beautify, Detoxify & Energize Your Life, Your Home & Your Planet for your home and yourself. (Imagine...a new body and home for 2011!!!)
260 of 272 people found the following review helpful.
10 pounds in the first 8 days!
Well the book promises three things.
1. I won't get sick of this diet. (I'm certainly not) - though I admit at times I want chocolate or ice-cream or something, but the author promises by stage 4, I can have some of my treats again on occasion.
2. I won't be left hungry. (this is very true)
3. I will lose 1-2 pounds a day immediately: very true, and I will elaborate.
I'm a 5'8'' male, age 31. The last couple of years I crept up over the 200 lb mark, and I really feel I should be around 160. I weighed in at the doctors office two weeks ago at 212lb! The book had arrived, we (my wife and I) were just going to enjoy Christmas and New Years Eve without being on the diet.
I have weighed myself every day (except the first day) of the diet, at the same time, before breakfast for consistent results.
Day 2, I weighed in at 204-point-something. I feel it is right for me to assume I was AT LEAST 206 on day one - though I wish I had weighed in for accuracy.
I am writing this at work, and my results are at home, but every day showed a weight loss, most days were at least one pound. There were two days of just under a pound.
Today is Day 8, and I weighed in at 196.4.
The book instructs to do 17 minutes of walking per day (or the workout video). We have missed about 3 days of doing this - and still got good results. I'm sure they would be better if I did it every day. But the fact is, 50% of those people at the gym right now going every day, won't even be there in February! I also haven't tried green tea as was strongly suggested in the book.
Look, the book works - anyone who says it's a scam hasn't even bought the book, let alone tried to follow the instructions in it. Probably looking for an excuse to keep drinking 44oz sodas, and eat fast food every day. Tell yourself it's a scam so you don't feel so bad about not dieting. Maybe they are trying to sell their own diet plan and jealous this one is getting so much attention- either way, if you are serious about losing weight, and keeping it down with a long term strategy, starting right now, this book is for you. If you are looking for dramatic results immediately, maybe do the HCG diet for a month and then move on to this one straight away.
121 of 125 people found the following review helpful.
By D. Bazinett
I've tried a lot of diets but I really like this one. Everything is simple plus you don't have to go out and buy a lot of supplements or special foods as recommended by some authors of diet books. I really liked the idea of losing weight rapidly to begin. I just finished my first week and have lost 5 pounds. Also, the recipes are simple and declicious!! Not a lot of them, but that's just fine. I don't mind giving up carbs in Cycle 1 to lose the weight faster. Look forward to Cycles 2 and 3 though. Another plus is that you don't have to measure, weigh and count. That in itself is extremely aggitating and I'm still starving with those mini portions.
I also got the DVD but that will take some getting used to. The movements on this DVD are not repetitive enough and the cuing could be better. By the time I got done with one step they were already three steps ahead of me. Confusing. I ordered the 10 Days to a Better Body DVD (too high here) from another website and absolutely love it. One minute of cardio then one minute of toning. Fantastic cuing.
Update: I've now been on the diet for 7 weeks and have lost 17 pounds. Must say I feel better already than I have in a long time. Just 13 more to go. Then I plan on following the maintenance plan.
Update 2: Have now lost 24 pounds in 3.5 months. Very pleased. Even splurged (within reason) on weekends but got back into Cycle 1 and 2 the rest of the week.