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The 17 Day Diet: A Doctor's Plan Designed for Rapid Results [Hardcover]

Dr. Mike Moreno
4.3 out of 5 stars  See all reviews (45 customer reviews)

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Book Description

March 15 2011
“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.

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About the Author

Dr. Mike Moreno is a graduate of the University of California at Irvine and Hahnemann Medical School. Following his residency at Kaiser Permanente in Fontana, California, Dr. Mike moved to San Diego, where he now practices family medicine and serves on the board of the San Diego Chapter of the American Academy of Family Physicians.

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.

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 with the flu; the next, a 90-year-old woman with joint pain.

I became a doctor for the reasons most people do̵...

Inside This Book (Learn More)
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Customer Reviews

Most helpful customer reviews
28 of 28 people found the following review helpful
I purchased this book on the suggestion of a friend. I'm a 28 yr old male, 5'10" and started at 251lbs. Clearly I had a lot of weight to lose and it was time to stop putting it off. The program consists of three-17-day cycles followed by a maintenance plan. The first cycle is clearly the hardest and is somewhat of a cleanse, although the ability to eat unlimited veggies and lean meats meant that this isn't your typical starvation/crash diet.

I will admit, the first two days were rough. Even though I was eating tons of chicken and turkey, I had hunger sensations for about 48-hrs. After that my body adjusted and it was very easy to stick to the diet. My wife and I both committed to following the program to a tee, and it helped that we had each other to keep each other honest and not cheat. To be honest, once I saw how quickly the pounds started falling off, no craving could overcome my desire to reach my goal.

I am currently on cycle 2 and 21 days into the diet. I've lost 19lbs and it's noticeable on my face and waistline. I have tons more energy and I'm enjoying life more than I used to. In those 21- days, I haven't even stepped foot in a gym, just 17min of walking a day. The only downside is that now when I put a suit on for work in the morning, I look like a child wearing his father's clothes.

Buy the book, don't make excuses as to why you can't give up certain foods for a month, and watch the pounds fly off. It works, it's done in a healthy and safe manner, and you won't regret it!
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9 of 9 people found the following review helpful
5.0 out of 5 stars awesome book April 16 2011
This book was great and wasn't all that hard to start or follow, the first 17 days I lost 15 pounds and after a few days I didn't really miss all that gross food, I was putting into my body.
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2 of 2 people found the following review helpful
5.0 out of 5 stars Try it, it really works Aug. 29 2011
I am a mother of 3 and I have found myself relly overweight. I purchased this book hoping it would work. I am only on day 7 and I have already lost 9lbs. At times it is very hard to resist temptation, but when you see the scale going down, down, down, you really don't want to see it go back up. So sticking to it is really not that hard. I am excited to keep losing, the end result will be way better than all the sweets I can't have right now. I HIGHLY reccomend this book. I also purchased the work book, I like that too.
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6 of 7 people found the following review helpful
5.0 out of 5 stars Recovering Carbaholic May 15 2011
By Yahtzee
My sister started this plan about 3 weeks before we did....and, at her encouragement, I ordered the book. For the past year, I have changed the way I eat, made exercise a part of my life, and I lost 25lbs.....then I plateaued. My husband and I are now halfway through the 2nd cycle.....we feel great! I've lost just over 10lbs, and my husband's heartburn has all but disappeared.
The plan is easy to follow, most of the food is easy to find, and there's plenty of room for substitution to tailor it to your needs.
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5 of 6 people found the following review helpful
5.0 out of 5 stars Its working!!! April 12 2011
Love the diet - down 12 pounds in 3 weeks - Only issue with the book is that there are a few points that are unclear or wishy washy, which leaves room for guessing. The power cookie cost alot of money initially for the ingredients, however, it is the BEST cookie I have ever eaten, and now on Cycle 2, I am looking forward to every other day just to eat that delicious cookie. I feel great, husband is noticing my weight loss, and I have 12 more to go!!! Been more than a year that I could not lose a pound, I am not a huge eater, just was eating the wrong mixture of foods - I can't believe it, but its working!
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1 of 1 people found the following review helpful
5.0 out of 5 stars Loved it Jan. 4 2014
Format:Hardcover|Verified Purchase
It is an excellent, and easy book to follow. I would recommend it to anyone who has has challenges loosing weight before. It really works.
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1 of 1 people found the following review helpful
5.0 out of 5 stars Finest book on your diet, in the world, period Nov. 12 2013
Format:Kindle Edition|Verified Purchase
I will not waste time spouting accolades or regurgitating what others have said. I will simply state facts. My wife and I followed this diet, and lost 65 and 48 pounds respectively. My friends all started it, and each has a success story. It's bizarre...all of us are thinner. We are all different looking people, happier, healthier, smiling more...and all living longer now. This man should win the noble prize.
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1 of 1 people found the following review helpful
5.0 out of 5 stars Lost 10lbs in 12 days!! Nov. 1 2013
By Ksobb
Not a big fan of diets, but this is more of a lifestyle change and a re-setting of your metabolism. Found it so easy to follow, enough of a variety of foods, and some really yummy recipes. Helped me to change my overall thinking about the food I put in my body.
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Most recent customer reviews
5.0 out of 5 stars 17 day diet
Just what I needed, it takes some planning and effort to go through the recipes, a new way of thinking carbs.
Published 1 month ago by Heather Garnier
5.0 out of 5 stars great dies
My son and his wife have been using this plan for several years to maintain their trim figures and after much encouragement, I finally decided to give it a try.
Published 4 months ago by Jaline
3.0 out of 5 stars It works if you can stick to it.
This plan works, but if found it extremely hard to stick to and I often felt deprived and hungry. It is kind of hard to make it a permanent change. Read more
Published 9 months ago by Lindsey Dueck
5.0 out of 5 stars 3rd day and lost 1.3 kg
I'm a college girl. 168cm and 65kg before I start reading this book. I was 55kg before entering college. Read more
Published 11 months ago by Angel
1.0 out of 5 stars very basic in formation
While the book is well written the information is very basic. It presents a practical way to eat and advice to exercise every day.
Published 11 months ago by Edie
5.0 out of 5 stars It Works
I borrowed this book from a friend, tried it, lost 20 pounds in 4 weeks, and bought the book to have as a reference for future use, which I have done on occasion. Read more
Published 13 months ago by David gilchrist
4.0 out of 5 stars Well laid out and easy to follow
We like the plan which requires very little planning on our part. The recipes are fairly easy to prepare and taste good.
Published 14 months ago by Bryan Zeman
5.0 out of 5 stars Great Book
I have followed this program twice and have lost weight. It was easy and I was never hungry. I recommend it.
Published 16 months ago by Sharon Farquhar
3.0 out of 5 stars 17 Day Diet
Learned a few good things from this book. Am always looking for some good solutions to keeping fit and this will help
Published 16 months ago by Virginia J. Hill
5.0 out of 5 stars Great Purchase
Very happy with this purchase! It arrived on time and in perfect condition. I have followed the diet by Dr. Moreno and have seen excellent results already! Read more
Published 17 months ago by Crystal Logan
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