Where to Start: Simple Healthy Eating Tips

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Healthy Foods

Some people find healthy eating to be a source of stress and confusion. It can seem overwhelming at times.

The sheer amount of information about dieting is overwhelming. It can be hard to determine if a source is trustworthy, if a diet is right for you, if it will do more harm than good, and so on.

Fruit is not bad for you, it is healthy. Carbohydrates do not make you gain weight, but eating too much of anything can make you gain weight. Fat does not make you fat, but eating too much of anything can make you fat. Saturated fats do not cause heart disease, but eating too much of anything can cause heart disease.

What Can You Eat?

The 17-Day Diet involves reducing your intake of carbohydrates by cutting out all refined carbs and sugars. It does allow for some whole grains and focuses on low-carb veggies, lean protein, and healthy fats. The diet works in cycles, with different foods allowed during different cycles.

The program provides three meals per day as well as snacks to prevent hunger for those following the diet. The first cycle allows individuals to eat as much as they want of specific proteins and cleansing vegetables.

The diet plan includes ideas for meals on every day, though you can switch up those plans to fit your own preferences. You're also allowed to have fasting days in between the cycles, during which you'll only drink smoothies, in order to speed up your weight loss.

If you are following the 17-Day Diet, it may be helpful to purchase Dr. Moreno's book. The book includes meal plans, recipes, and the diet blueprint. Most meal templates are simple. For example, a typical breakfast in Cycle 2 includes 1 cup of lean granola with 6 ounces of no-sugar-added fruit-flavored yogurt. A typical dinner would feature garlic shrimp, steamed green beans, and a large tossed salad dressed with 1 tablespoon olive oil.

Many of the foods that people love are not allowed to be eaten while on the 17-Day Diet. Even though the people who created the diet say that this is what will help them lose weight quickly, it may be difficult to follow the diet if a person is eating with friends or family.

What You Need to Know

If you have food allergies or intolerances, you can easily follow the 17-Day Diet by eliminating the foods you can't have. For those with nut or dairy allergies, it's easy, since those foods are mostly not included in the diet blueprint. It's also easy to follow the diet if you follow a gluten-free diet since it mentions when you can have foods such as gluten-free bread and gluten-free pasta.

The program also includes “transitional day fasts,” which are supposed to help your body burn additional fat between cycles. These fasts are optional, according to Dr. Moreno. If you choose to do the transitional day fasts, you'll consume smoothies in three liquid meals on your fasting days. The smoothies contain almond milk, yogurt, whey powder, powdered fiber, plus fruit.

There are four distinct phases on the 17-Day Diet, which are all 17 days long each. The first three phases are outlined in Dr. Moreno's book as follows:

As stated by Dr. Moreno, Cycle 1 (“Accelerate”) is implemented to “promote rapid weight loss by improving digestive health.” This is done by clearing sugar from the blood to elevate fat-burning and prevent fatstorage. Although carbohydrate intake is lowered slightly, all sugar, sweets, and refined carbohydrates including bread and pasta are removed. These are mainly replaced by low-carb vegetables. You are able to have some fat in the form of olive oil or flaxseed oil, as well as “liberal amounts” of lean protein. Probiotic foods such as yogurt, kefir, and tempeh are also encouraged.

The “Activate” cycle is designed to “reset your metabolism” by alternating days between more restrictive and less restrictive foods. On this cycle, you can have everything that was allowed in the previous cycle, plus some higher-fat meats and fish, some whole grains, some starchy vegetables, and legumes.

Cycle 3 is designed to help you develop good eating habits and move you closer to your goal weight by reintroducing additional foods. Cycle 3 foods include all foods from the first two cycles, plus some additional fattier types of meat (quail and turkey bacon, for example), whole-grain bread, high-fiber cereals, and whole-grain pasta. Vegetables are unlimited, while you can have two servings of fruit daily. You also can add alcoholic beverages in moderation.

The fourth cycle of the diet is to be followed for the long term in order to maintain your goal weight. This cycle allows you to eat whatever you want on weekends while eating healthfully during the week. This cycle is open-ended, which means that you can continue following it indefinitely.

Although the 17-Day Diet includes a variety of foods, it may be more difficult to follow if you don't eat meat or poultry since the diet relies heavily on these foods for protein, especially in the first two cycles.

What to Eat

  • Fish and low-fat poultry (Cycle 1)
  • Shellfish and higher-fat poultry (Cycle 2)
  • Poultry, bacon, and sausage (Cycle 3)
  • Red meat and pork (Cycles 2 and 3)
  • Eggs (all cycles)
  • Non-starchy vegetables (all cycles)
  • Starchy vegetables (Cycles 2 and 3)
  • Legumes (Cycles 2 and 3)
  • Whole grains (Cycles 2 and 3)
  • Probiotics (e.g., yogurt, kefir, sauerkraut) (all cycles)
  • Low-sugar fruit (e.g., apples, berries, pears, citrus) (all cycles)
  • High-sugar fruit (e.g., bananas, mango, pineapple) (Cycle 3)

What Not to Eat

  • Dairy products such as milk and ice cream can be recycled.
  • Foods with added sugar
  • White bread (and other highly processed bread products)
  • Alcohol (allowed in moderation)
  • Candy
  • Wheat flour-based pasta
  • Dried fruit
  • Flavored coffee drinks
  • Juice

The 17-Day Diet involves cutting out certain carbs from your diet, which means you will probably eat more protein than normal and eliminate whole groups of food that are based on carbs.

Protein

There is no shortage of protein choices on the 17-Day Diet, as you are able to have fish, chicken, lean ground turkey, and eggs starting from the first, more restrictive cycle. The second cycle allows for the addition of shellfish, pork, lean red meat, lamb, and veal. Finally, the third cycle permits fatty types of poultry, turkey bacon, turkey sausage, and Canadian bacon.

Vegetables

There are two categories of vegetables on the 17-Day Diet – starchy and non-starchy. Non-starchy vegetables, which Dr. Moreno refers to as “cleansing vegetables”, can be eaten in unlimited quantities. These include cauliflower, cabbage, broccoli, Brussels sprouts, asparagus, celery, green beans, greens, mushrooms, onions, and tomatoes. Starchy vegetables are allowed beginning in Cycle 2, and include corn, potatoes, pumpkin, sweet potato, and winter squash.

Fruit




There are two types of fruit: low-sugar and high-sugar. You can have two servings of low-sugar fruit per day starting from the first cycle. You cannot have high-sugar fruit until the third cycle.Low-sugar fruit includes apples, berries, grapefruit, oranges, peaches, pears, plums, prunes, and red grapes. High-sugar fruit includes apricots, bananas, cherries, figs, kiwi, mango, papaya, pineapple, tangelo, and tangerines.

Grains

The diet does not allow for any grains or “natural starches” in Cycle 1, however in Cycles 2 and 3, there are limited types and quantities allowed. In Cycle 2, you are able to add amaranth, barley, brown rice, couscous, cream of wheat, grits, long-grain rice, millet, oat bran, old-fashioned oatmeal, and quinoa. Your grain-based options dramatically expand in Cycle 3, with whole-grain and gluten-free bread, high-fiber cereals, plus various kinds of pasta (whole wheat, gluten-free, vegetable-based, and high-fiber) becoming available to you.

Dairy

You are allowed to have two servings of dairy per day on the 17-Day Diet. This includes yogurt, kefir, and acidophilus milk, along with cottage cheese with active cultures.

In Phase 3, people are able to eat small amounts of certain cheeses, like Brie, camembert, fontina, low-fat cheddar, Edam, feta, goat, Limburger, and part-skim mozzarella. They are also able to eat low-fat cottage cheese, low-fat milk, and low-fat ricotta cheese.

Fats

Dr. Moreno number one priority when it comes to fats is for his patients to consume 1-2 tablespoons of what he calls “friendly fats.” These friendly fats include olive oil and flaxseed oil, and once patients get to Cycle 3 of the program, they're allowed to add other fats to their diet including avocado, canola oil, walnut oil, mayonnaise, nuts or seeds, reduced-calorie margarine, and salad dressing.

If you want to start the 17-day diet but have a chronic health condition like diabetes, speak to your doctor first. The diet can be safe for people with chronic health conditions, but you want to make sure you're getting all the nutrients you need.

Sample Shopping List

The 17-Day Diet has four different cycles, so what you eat varies depending on which cycle you're in. The most restrictive phase of the diet is Cycle 1, but the eating plan starts to ease up during Cycle 2. On “Cycle 2” days, you can eat everything that was allowed during Cycle 1, plus higher-fat protein, whole grains, starchy vegetables, and legumes.

This is a suggested shopping list for someone following the Cycle 2 diet, which is based on the Cycle 1 diet. This list includes basic food items, and you may find that there are other foods that work better for you.

Cycle 1: Accelerate

  • Low-carb vegetables (asparagus, zucchini, broccoli)
  • Olive oil and flaxseed oil
  • Lean protein (tofu, white-fleshed fish, low-fat cottage cheese)
  • Low-sugar fruit (mixed berries, grapefruit, avocado)
  • Probiotic foods (kefir and tempeh)

Cycle 2: Activate

  • Higher-fat meats and fish (chicken, beef, pork, salmon, shrimp)
  • Whole grains (quinoa, brown rice, barley, low-fat granola, rolled oats)
  • Starchy vegetables (potatoes, sweet potatoes, butternut squash)
  • Legumes (chickpeas, beans, lentils)
  • Fruits (apples, nectarines, pears, grapes)
  • No-sugar-added yogurt (plain or with fruit added)

Sample Meal Plan

This is an example of what you could eat for the first three days of cycle 2. You will alternate between low calorie foods from cycle 1 and higher calorie foods from cycle 2 every other day for 17 days. After that, you will move on to cycle 3.

Day 1: Cycle 2

Day 2: Cycle 1

Day 3: Cycle 2

Pros and Cons

Pros

  • Diet relies heavily on healthy vegetables and lean protein
  • Easily accommodates dietary restrictions
  • Followers are likely to lose weight, especially at first

Cons

  • May not provide enough fiber, particularly in beginning
  • Difficult to follow long-term
  • Requires lots of food prep and meal planning

Some health experts say there is no evidence to support the 17-Day Diet, while others claim there is some science behind it.

Pros

  • Lots of veggies and lean protein. The 17-Day Diet's cycles include loads of healthy non-starchy vegetables and lean protein. In fact, you're allowed to have unlimited amounts of both in all phases of the diet. These should help prevent hunger in the diet's early days.
  • Adaptable to dietary restrictions. If you have celiac disease, a dairy intolerance, or a nut allergy, you can easily tailor the program to meet your needs. Food choices are expansive enough that you can steer clear of allergenic items and still follow the diet.
  • Weight loss is likely. You're almost certain to lose weight, especially in the diet's early days, because your calories will be pretty limited, even though you can have unlimited lean protein and non-starchy vegetables. Initial weight loss can boost motivation and may also improve energy and sleep, which can help you stay on track with your new healthy eating plan.3

Cons

  • Not enough fiber. Everyone needs fiber—in fact, the U.S. Department of Agriculture's 2020–2025 Dietary Guidelines for Americans recommend anywhere from 22–28 grams of fiber per day for adult women and 28–34 grams for adult men.4 If you are not careful with planning out your meals in the first cycle, you could fall shy of your fiber needs. Be sure to incorporate lots of non-starchy vegetables and two servings of high fiber fruits daily to meet your daily needs.
  • Confusing to follow. The initial phase of the 17-Day Diet can be difficult to follow as it has very specific rules and food restrictions. However, the later stages appear to be more balanced. Some people may find it time-consuming to prep and cook compliant meals, however, the recipes are fairly simple.

This diet may help you lose weight by restricting calories and eliminating unhealthy foods.

Is the 17-Day Diet a Healthy Choice for You?

The first phase of the plan eliminates certain food groups like whole grains and fruits, but you add them back in later. So, the first phase isn't aligned with the USDA's dietary guidelines, but if you stick with the plan, the diet eventually becomes more balanced.

The USDA's MyPlate nutritional guidelines tool recommends that you fill more than one-quarter of your “plate” (as in your daily diet) with grains—ideally with whole grains.4 The 17-Day Diet, of course, doesn't allow any grains in its first cycle, and after that only allows a very limited amount of grain-based products.

The USDA advises a reduction of 500 calories a day for a steady rate of weight loss. This can vary based on a number of factors like age, sex, weight, and level of physical activity.

 

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