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

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Overview

“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 ...

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Overview

“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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Product Details

  • ISBN-13: 9781410441492
  • Publisher: Gale Cengage Learning
  • Publication date: 10/21/2011
  • Edition description: Large Print Edition
  • Pages: 531
  • Sales rank: 464,049
  • Product dimensions: 5.50 (w) x 8.60 (h) x 1.00 (d)

Meet 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.

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Read an Excerpt

1

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

I became a doctor for the reasons most people do—because I wanted to save lives, pure and simple. In my heart of hearts, I believe a doctor is so much more than a person who dispenses medication or marks off symptoms like a checklist at a sushi bar. He or she should treat the whole person. I make it a point to get to know each patient as a person before I put a stethoscope to his or her chest.

I run my office a little differently than most places. Nowadays, you spend more time waiting in the examining room than you did in the waiting room. In fact, you spend more time in the examining room than the person who decorated it. It’s almost like going to a restaurant and being told that, even though you have a reservation, you have to sit at the bar for a while. The only difference is that in the doctor’s office, no one offers you a cocktail, and you have to wear a boxy blue paper exam gown that opens in the front.

The next time you have to wait in the examining room, do some fun things to pass the time. Glue the tongue depressors together into coasters and sell them to other patients. Or peel off all the wallpaper without disturbing any of the diplomas.

I do things differently in my office. My patients don’t wait forever. My patients oftentimes don’t even sit on the examining table when I talk to them. I sit on the examining table and they get the comfortable chair. The butcher paper upholstering the examining table is wonderful to draw on. Sometimes I hop off the table and start drawing pictures of organs to explain things to patients.

I’m responsible for 2,000 patients, though not all in one day. Many of them are women, and 80 percent of my new patients are overweight. Most know it. One of the things I’ve always found interesting is that my patients often come in with a complaint of back pain, or knee pain or just plain old fatigue. Before I can get a word out, they say, “I know it’s because I’m fat.” Patients are smart.

Ever since I became a doctor, I’ve always been concerned with prevention. Prevention is the doorway to longevity. I hate shoving medications at problems that can be fixed with simple changes in lifestyle.

A good example is a patient I’ll call Sharon, age 60. Sharon has type 2 diabetes. When I first started seeing her, she was taking oral diabetes medication. Once she changed to a healthier diet and started walking regularly with a friend, she was able to get off all her meds. What a triumph that was!

Then about a year ago, Sharon came in for her regular appointment. We reviewed the results of her latest blood work. Her sugars were through the roof. Her A1C test, which reflects a patient’s blood sugar over the past 90 days, was suddenly out of range.

What on earth had happened?

As we talked, Sharon told me that she no longer had a walking partner so she quit exercising altogether.

“I’ll walk with you!” I volunteered. I couldn’t bear to see her health slip. And so I became her walking partner. Before long, others joined us. Our walking group became affectionately known as Walk with Your Doc and has swelled to sometimes more than 50 people of all ages. We walk every Tuesday and Thursday morning without fail. I love it, because I thrive on helping people live full, healthy, active lives.

Of course, a huge part of prevention is weight management. You see, the death toll racked up by heart disease, high blood pressure, stroke, diabetes, and all the other fat-related diseases is scary. Studies even associate obesity with poor immune function. That makes overweight people more susceptible to infections and cancer. Obesity will kill far more Americans each year than any terrorist would dare dream of taking out.

Everybody knows this. I’m just bringing it up again to remind you that tubs of ice cream and bags full of chips are not worth shortening your life over.

MISTER M.D., CAN YOU PLEASE TELL ME

Do I have to exercise while on the 17 Day Diet?

Yes, but I won’t be asking you to sweat to golden oldies, pump it up or feel the burn. In other words—no overexercising. Since you’ll be scaling back on calories, you should do less exercising, or else you’ll get too run down and sore, especially during the first two Cycles. I will ask you, however, to do just 17 minutes a day of easy exercising like walking.

The 17 Day Diet has a companion exercise DVD called the 17 Minute Workout that you can purchase from our website, www.the17daydiet.com. It’s cardio-based and geared toward pure fat-burning.

So put down this book. Do this workout, or go outside and walk around your neighborhood for 17 minutes. Then come back and pick up where you left off.

We’re already in so much trouble with trans fats, cheap sugars, excess sodium, and unpronounceable additives jazzing up junk food—stuff that causes your arteries to clog up like rusty pipes. With everything plaguing the American diet, I had to concentrate on creating a program that would be safe, effective and produce quick but lasting results. People had to get the weight off, then learn how to keep it off. I didn’t want to tell my patients to go on this diet or that diet because many diets out there are nutritionally unbalanced, hard to follow, or just don’t work fast enough to keep you motivated.

Thus, the 17 Day Diet evolved. It uses the latest medical knowledge on nutrition, foods and what the body needs for successful weight loss and good health.

Let me add here: You should check with your own physician before starting this program. Your doctor knows what’s best for you. Based on my experience with my own patients, most people who have gotten out of shape over the years can follow the 17 Day Diet and do very well on it, though results can vary.

There Is More to Love about the 17 Day Diet ...

Whether you’ve got 10 pounds to lose or a hundred, being overweight is one of life’s lesser joys. It affects every aspect of your life, maybe some things you never thought about. When you lose weight, practically everything in your life will change for the better. Let’s talk about this now.

Get a Healthy Bod

You’re going to be focused on losing pounds and inches. Some days, you might get a little discouraged if the scale doesn’t move down fast enough, even though this diet does help prevent plateaus. But there’s absolutely nothing to be discouraged about. There are other wonderful things happening inside your body that won’t be reflected on the scale, like your blood pressure, blood sugar and cholesterol decreasing.

Okay, I realize that right now you might not care about these things. You just want to slip into that sexy black number hanging in your closet ... you know, the one that used to fit years ago. But it’s important to understand that your weight and health are not separate issues. Being overweight is a symptom of being unhealthy. Focus on your weight and your health will improve—instantly. Consider what the results of various research studies say about the rather immediate effects of healthy nutrition on the body:

After 15 minutes: After the first morning of eating a healthy breakfast , your stomach’s satiety signals have registered in your brain, and you feel full. The body’s internal chemistry is at its most active first thing in the morning, so your breakfast is then used to the maximum. If you eliminated processed foods (white bread, sugary cereals) for whole grains and lean proteins like egg whites, along with fresh fruit, you should feel energetic and mentally alert after just one meal.

After 3 hours: Your artery linings are able to expand sufficiently to increase blood flow to the body’s tissues and organs.

After 6 hours: The HDL (happy cholesterol) in your blood perks up and starts scouring LDL (lousy cholesterol) from the blood. You can think of LDLs as delivery trucks, depositing cholesterol in blood vessels, and HDLs as garbage trucks, taking them back to the liver where they’re broken down.

After 12 hours: Your body finally has an opportunity to burn the fat it has stored for energy because you’ve eliminated sugar. When you’re eating a lot of sugar, your body is so busy processing the sugar that it doesn’t have time to do its other job, which is to help the body burn fat. So guess what? The fat ends up hanging around.

After 16 hours: You get a restful night’s sleep.

After 24 hours: You’re 1 to 2 pounds lighter, because your body has begun to flush excess water and toxins from your system.

After 3 days: Once your body senses it’s losing weight, its blood-related numbers (cholesterol, blood pressure, blood sugar) start traveling in a healthy direction.

After 1 week: Your cholesterol levels can drop significantly. Blood levels of important disease-fighting antioxidants like vitamin C and vitamin E are higher. Your bowels are in better working order, and you should be at least 5 pounds lighter.

After 2 weeks: You’ll experience healthy drops in blood pressure if you’ve been diagnosed with hypertension. Expect to have lost up to 10 pounds by now.

After 1 month: Nobody has to filter out chunks of fast food from your blood anymore. By now, blood levels of LDL cholesterol can fall by nearly 30 percent—a drop similar to that seen with some cholesterol-lowering drugs.

After 6 weeks: You’ve lost so much weight you can’t buy new, smaller clothes fast enough. Yes, you should have lost quite a bit of weight (20 pounds is not unusual), and your blood cholesterol and triglyceride levels will be substantially improved.

After 12 weeks: Many significant health numbers—cholesterol, triglycerides (fat in the blood), blood pressure, glucose and insulin—should begin to, if not completely, normalize.

After 6 months: You’ll feel healthier because your body will be retaining more vitamins and minerals. Because you reduced your sugar intake significantly over this period, insulin production will have normalized. So your risk of developing type 2 diabetes is reduced, as this can be linked to a larger intake of sugar. Your energy levels have improved dramatically because your body has gone through a detoxing process. You’ve probably reached your goal. The hardest work is over, and now it’s time to learn how to eat to maintain your newly slender silhouette.

Pretty amazing what a good diet can do, right? Don’t you want all of this? Be brutally honest here: if you really want something you’ll find a way to get it. So if you find yourself saying, “I didn’t have time to prepare healthy food,” let me ask you this: would you have found time if your life depended on it? Well, it does.

GET SKINNY SHORTCUT

Posture Stand up straight. Not only does slouching make your belly protrude, but it gives your core muscles an undeserved break. Standing erect, with the stomach held in, encourages the abs to work and can make you look slimmer naturally—and in an instant.

Get Sexy

When you’re fit and in shape, you’re much more datable. In one survey of 554 undergrads, researchers found that overweight women were less likely to date than their peers. What’s more, you’re marriage material if you’re thin. Research shows that overweight women are significantly less likely to marry than are women of average weight, particularly if they were overweight as young adults.

Losing weight can do wonders for your sex life, too. Duke University researchers did a study of 187 extremely obese adults, who were asked about their sex lives before and after they lost weight. It turned out the proportion of women who did not feel sexually attractive fell from 68 percent before they began a weight loss program to 26 percent a year later. There were similar decreases in the percentages of women who didn’t want to be seen naked, had little sexual drive, avoided sexual encounters, had difficulty with sexual performance or didn’t enjoy sex. Among men, sex improved in most of the categories, but the improvements were less dramatic, probably because there are a lot more appearance-related pressures on women.

The romantic world revolves around physical appearances. If you want a love life with great sex, lose the weight.

Get Richer

Get in shape and you can improve your financial shape too. It’s considerably more expensive to be unfit than it is to be fit, mainly because you’re sicker more often and you pay higher medical bills. People who are overweight, and particularly those who are obese, are significantly more likely to have expensive-to-treat diseases like diabetes, heart disease and cancer.

And while I’m at it, did you know your employment prospects will improve after you lose weight? It’s true! People with weight problems sometimes don’t get hired. In the job market, appearance counts for a lot. Employers think fat people are lazy, incompetent, slow-moving and might have poor attendance. Studies have shown that fat people are paid less than employees of average weight.

I hate fat discrimination. It’s wrong. But this is the world we live in. It’s not going to change anytime soon, so get over it. Lose weight and you won’t have to deal with it.

Thin people look better, and, like it or not, get paid more. If you’re trim and healthy, you don’t have an absentee problem. You might even be more productive on the job. All of this helps your earning potential. So if you want to live well and make your mortgage or rent payment, get those pounds off.

If my message seems too in-your-face, I apologize for the delivery—but not for the content. I’m speaking out because I care. I just want you to get healthy and enjoy your life to the fullest.

LEAN 17: Are You Ready to Be a Total Hottie?

Take this quiz to see if you are ready to go on the 17 Day Diet. A successful and healthy weight loss requires the right frame of mind. Circle the answer that best describes your level of commitment.

  1. When I think about starting the 17 Day Diet, I feel excited.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  2. I feel that weight loss and fitness are very important.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  3. I am determined to eat more healthfully.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  4. I want to look better and feel sexier.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  5. I am willing to follow the food plans in this book.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  6. I will eat more fruits and vegetables.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  7. I will give up soft drinks, candy and other sweets while following this diet.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  8. I will scale back on my alcohol intake.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  9. I will prepare more meals at home and eat out less frequently.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  10. I will increase my water intake.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  11. I am willing to cut back on starchy foods like white bread, pasta and sugary breakfast cereals.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  12. I feel confident that I can stick to this plan for at least 17 days.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  13. I will eat at least 3 meals and 1 snack a day.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  14. I will not make excuses to sabotage myself.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  15. I can commit to exercising at least 17 minutes a day.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  16. I want to change my eating and health habits for life.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all

  17. I understand how diet, obesity and chronic illnesses are linked.

    A. Yes

    B. Somewhat

    C. Unsure

    D. Not at all


Scoring: Give yourself a 3 for each A answer; a 2 for each B answer; a 1 for each C answer; and 0 for each D answer. Add up your score.

0 to 17 points: Immediately re-evaluate your commitment to improving your health. If you don’t act decisively now, serious health problems are on the horizon.

18 to 26 points: Go back over your answers and see what you need to shore up. You may be taking some unnecessary risks with your health and should make an extra effort to change.

27 to 42 points: Re-examine your desire to go on the 17 Day Diet. What improvements can you make to boost your score? You need just a little bit more determination and commitment to be thinner and healthier.

43 to 51 points: You’re ready to start the 17 Day Diet and enjoy success—congratulations!

You must believe you can do this. It doesn’t matter how often you have failed in the past; your past does not equal your future. What matters now is focusing on what you want, identifying what you need to get it and taking action. Your health and happiness are important, so stand strong.

Review:

  • The 17 Day Diet is a rapid weight loss plan designed to produce satisfying, lasting weight loss.
  • Most people can expect to lose up to 10 to 15 pounds during the first 17 days.
  • Rapid weight loss plans have been shown in research to be effective in helping people keep their weight off.
  • The 17 Day Diet works by improving digestive and metabolic health.
  • The 17 Day Diet is organized into 4 Cycles, each working together to help your body reach its ideal weight and stabilize there.
  • Stay upbeat and positive. No matter what you weigh right now, stop beating yourself up over it. So much in your life can change for the better: your figure, health, relationships, financial stability and more.

6 REASONS Not to Freak Out about Being Fat

One of my patients joked recently about the pluses of her plus size: “I can shoplift in my cleavage. And I don’t have to ask my boyfriend, ‘Do I look fat in this?’ I do.” That conversation got me thinking about some of the health advantages to being overweight. Although I don’t recommend staying fat, there are some pluses to being a plus size. Here are six ways in which some padding can tip the scales in your favor.

Stronger Bones

A little meat on your frame can ward off osteoporosis, a condition of fragile bones that’s less likely to occur in overweight women. Weight-bearing bones stay stronger.

Healthier Hearts and Lower Risk of Diabetes

Women with larger thighs have a lower risk of heart disease and early death, says a study in the British Medical Journal. Those with stick-thin legs face the greatest chance of developing heart disease. Why? Added lower-body muscle mass can promote a better metabolism. Also, a 2008 study published in Cell Metabolism found that the fat that accumulates around the thighs and hips, called subcutaneous fat, actually lowers risk of diabetes. Pear shapes, be proud.

Glowing Skin

Recent twin studies have found that the sister with more weight was judged to have a more youthful look. A gaunt face can definitely add some years, so carrying an extra few pounds can help create a more youthful appearance. It may also help to fill out a few of those more significant wrinkles that scream out “aging!”

Bigger Boobs

The more you weigh, the bigger they get. Breasts are made up of mostly fat, and any excess pounds practically go straight to your chest. Unfortunately, when you lose weight, boob flab is one of the first things to go.

Increased Fertility

Are you thinking of starting—or growing—your family? Underweight women were 72 percent more likely to miscarry, reports a London study. More specifically, leaner women when they conceived had a much higher percentage of miscarrying within three months of pregnancy. However, those few extra pounds on overweight women actually proved to have the opposite effect on their pregnancy.

Faster Metabolism

It’s not the skinny folks who have a fast metabolism; it’s the overweight people! It takes more energy to operate anything bigger, so bigger people use more energy to do the same things that smaller people do. But metabolism isn’t the only thing that determines weight; it’s also how much you eat and exercise that matters.

Best Reason of All

People who are really out of shape, who start exercising, get fitter faster! The fact is your body wants to be in shape. It wants to be healthy. It wants to look good. It wants to be hot! So, the more out of shape you are, the faster your body will respond to your weight loss efforts.

© 2010 17 Day Diet, Inc

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Table of Contents

Acknowledgments ix

Part I The 17 Day Diet

Just Give Me 17 Days 3

Burn, Baby, Burn 19

Cycle 1 Accelerate 37

Cycle 2 Activate 61

Cycle 3 Achieve 79

Cycle 4 Arrive 103

Part II Special Considerations

The 17 Day Cultural Diet 123

The PMS Exception Diet 135

Part III Make It Stick

Dining Out on the 17 Day Diet 155

Family Challenges 171

Surviving Holidays 179

The 17 Day Diet on the Road 189

Shift Work on the 17 Day Diet 199

The 17 Day Diet Recipes 211

Mister Can You Please Tell Me More? 223

References 237

About the Author 243

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Customer Reviews

Average Rating 3.5
( 732 )
Rating Distribution

5 Star

(220)

4 Star

(135)

3 Star

(153)

2 Star

(108)

1 Star

(116)

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See All Sort by: Showing 1 – 20 of 736 Customer Reviews
  • Posted March 25, 2011

    This Diet Works

    This diet will work. My husband and I have just completed the third cycle. I lost 20lbs (only 10 more to go!). My husband lost 30 so far and dropped his cholesterol by 50 points. Suggest you read most of the book first before starting so that you understand the purpose of each cycle.

    84 out of 86 people found this review helpful.

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  • Posted March 21, 2011

    Finally!!!

    Although I am active and follow a fairly healthy diet, I have battled an extra 25 lbs that never seem to budge. I had more than a dozen diet books on my shelf, but never finished any of them because I would get cravings for whatever food groups were missing or I'd get bored or frustrated or too busy...but there's hope! I discovered The 17-Day Diet by Dr. Mike Moreno. Affordable. Easy to follow. Fun to read. Much to my surprise, I lost 15 lbs in 21 days without feeling hungry or deprived. I felt healthier and energized! Acid reflux disappeared. The 17 Day Diet is nutritious and motivating and seems to balance all the food groups without having to track calories, carbs, or anything...and with fast results! I just shrank everywhere quickly, especially around the middle. Family and friends were amazed! If you follow this diet, you will never feel hungry, never feel better! This is not a starvation diet or a quick fix. Dr. Moreno teaches healthier eating for life, and you'll feel great while doing it! Note: I have taken all those other diet books off the bookshelf and to the nearest discount book store. This is the diet for me!

    74 out of 76 people found this review helpful.

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  • Anonymous

    Posted March 15, 2011

    problems with viewing on nookcolor

    downloaded on my nook book and there are many pages that cannot be read because printing is too light. Needs attention.

    69 out of 84 people found this review helpful.

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  • Posted April 3, 2011

    more from this reviewer

    Great Diet!

    This is a very easy-to-follow diet, divided up into 3 cycles of 17 days each. The first cycle you can eat practically unlimited amounts of cleansing vegetables and lean proteins, with 2 servings of probiotics and 2 servings of fruit. The second and third cycle add more foods back in to the equation, in a healthier way than you ate before beginning the diet. At the end of the 17 days, you should be prepared to eat healthier while indulging yourself in some of your unhealthy favorites occasionally.

    As for the reviewer that said you will starve yourself on this diet if you follow it, I have not felt starved once, and I am 10 days in on it. And as for being dehydrated, I drink the recommended 8 cups (sometimes even a couple cups more) and have not been dehydrated once.

    60 out of 62 people found this review helpful.

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  • Posted March 15, 2011

    Impossible diet!

    If you follow the diet by the book you will not only be starving most of the time but you will also become dehydrated ..... you cannot drink that much water and tea and eat vegetables that act as a diuretic without becoming dehydrated!!! No thank you....I'll stick to Weight Watchers....it has never failed!

    30 out of 116 people found this review helpful.

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  • Anonymous

    Posted April 10, 2011

    Not recommended

    I eat fairly healthy to begin with so this was no big deal to follow. The claims of DRAMATIC weight loss are greatly exaggerated! I lost 3 pounds the first week, but that was really water weight. The next week I actually gained 2 lbs back...very discouraging. I have followed to the letter and am at the end of first 17 day cycle with total of 3.5 lbs lost. Pretty restrictive, with NO starchy carbs for first 17 days. I am constantly hungry. Ate lots of "cleansing" vegatables, fish, lean turkey and chicken. Something of a pseudo South Beach/Atkins diet. Just started reading Jillian Michael's "Master Your Metabolism". It is the best book on nutrition and diet I have seen seen in a very long time. Buy it instead. Hard to put down. Money better spent.

    28 out of 40 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted March 24, 2011

    Highly recommended

    I have completed 4 full days of this diet and have lost 6.2 pounds. The first couple of days took getting used to because I am a sugarholic, but I don't feel hungry at all. Don't think of it as a diet, but just a healthy way of eating.
    Can't wait to see where I am at the end of the 17 days.

    28 out of 31 people found this review helpful.

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  • Posted April 15, 2011

    For A Diet Book, This is a GREAT Read!

    Ok, all I can tell you is that I downloaded this for my Nook reader after a girlfriend told me about how much weight she lost in the first week or so. This diet/food plan is not difficult to follow at all. They only two major adjustments I had a hard time with were lack of wine (and yes, I cheated) and not eating the salted sunflower seeds I was used to eating daily (yes, daily) at my desk. I am on day 13 of the first phase, and I have lost 6 lbs. I am rarely hungry, although I will not lie and say that sometimes that ice cream sandwich doesn't look good, or that I wouldn't kill for a great big bowl of steamed rice, but overall, I am finding this a very rewarding way to lose weight. :)

    22 out of 23 people found this review helpful.

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  • Posted March 14, 2011

    Highly Recommend

    Great diet for me... I could not lose... But this diet did the trick. Have had great success......

    21 out of 25 people found this review helpful.

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  • Anonymous

    Posted March 16, 2011

    Highly recommend-almost to goal wgt in 2.5 months, lost 27 pounds so far

    I have tried all diets, and this one is the one that works and is pain free!! Change it up every 17 days!! It is fantastic and you will be needing new clothes soon! Just give it 17 days and you will be hooked by the number on yours scale, I was. :)

    19 out of 22 people found this review helpful.

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  • Posted June 4, 2011

    Not really a diet

    To call this a diet book is sort of misleading. The doctor is really selling you the lifestyle changes most of us aren't willing to make or have convinced ourselves we can't make. The idea that you can do anything for 17 days is very motivating. Immediate weight loss even better. For a middle aged lifetime weight struggler on the diabetic edge (a person who has done all the right things a million times) who just lost the war in the flood of busy stressed out life, this is not such a bad way to steer back toward the right course. What the doctor isn't selling is a complicated miracle dependent on high priced and questionable medications or supplements. Hooray!

    17 out of 19 people found this review helpful.

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  • Posted March 21, 2011

    Highly Recommended

    My husband and I both changed our eating habits in accordance with Dr. Moreno's 27 day plan. We were never hungry and once again discovered the fantastic taste of vegetables. Both of us lost weight as promised. This is a great lifestyle change.

    14 out of 15 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted March 20, 2011

    I have lost 5 olbs in two days!!

    I love this diet it is easy to follow and very effective.

    12 out of 12 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted November 22, 2011

    the best diet book ever

    I started this book and diet 3 months ago. It has changed the way I eat and look at food. I lost 35 lbs in the first month. At work everyone was asking me what I was doing......I'd say "you can do ANYTHING for 17 days. I was 70lbs over weight for the past 15 years and this is the first time I was able to loose weight and keep it off. Have 30 more to loose and I will be happy! This diet has made me think about what I put in my mouth. Stay away from anything WHITE!

    11 out of 11 people found this review helpful.

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  • Anonymous

    Posted April 15, 2011

    It works!

    I have only been on this diet for 5 days but I have already lost 5 lbs. I have stuck with the menu daily and I am not hungry, I'm seeing results and learning a lot about food and how it affects my body. I will totally recommend this to my friends.

    11 out of 12 people found this review helpful.

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  • Posted June 24, 2011

    You won't share this book!

    I said "NO MORE DIETS!" until my sister lost 20+ pounds using this book. I was 10-20 pounds overweight, and a candidate for cholesterol medication, my total number inched up every year and had reached a high of 258. I bought the book and planned to do one cycle. In 1 1/2 months I had dropped 23 pounds and my cholesterol dropped to 191 (lowest ever)! I feel great--and look better than ever.
    I won't share my book because I refer to it daily, but I have recommended it to many friends. Mike, can I get a commission?

    10 out of 11 people found this review helpful.

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  • Posted May 28, 2011

    Woo hoo

    Day 20 and 17 pounds lighter! Easy to follow, no measuring or weighing your food. Figured I could do anything for 17 days, then wanted to keep losing weigh. Made it through a retirement party, 2 birthday celebrations, and a wedding shower without cheating! Now here it is Memorial Day weekend amd my food plan is made. My only complaint is that I wish I had started 6 months ago.

    8 out of 10 people found this review helpful.

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  • Posted April 24, 2011

    Decent and not that hard to follow

    I am halfway through and have lost 7 pounds. I don't know why some people say you are hungry all the time (protein fills you up) or how they can possibly become dehydrated since you are drinking TONS of water. Perhaps they can't read correctly or didn't follow it. I started a few weeks before Easter and lost 5 pounds, then took Easter off to indulge with the family, and then lost 2 more after going back to Phase 1 for another 10 days. It's easy to follow, even for someone like me who LOVES carbs! 17 days is not all that long in the whole scheme of things.

    8 out of 12 people found this review helpful.

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  • Anonymous

    Posted June 14, 2011

    I highly recommend this diet!!

    My husband and I started this diet 17 days ago and just finished the first phase and let me tell you it is the easiest diet we've ever been one. I haven't craved sweet like I normally do and we are both down 15lbs. It worked so well for us our daughter who really didn't have much to lose started on it and lost 7lbs. in 10days. It's really something we feel we can do forever!!! Each phase gives you more of a variety that would fit into every life style.

    7 out of 8 people found this review helpful.

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  • Anonymous

    Posted May 4, 2011

    It's WORKING!

    I am starting the second phase (day 22) and have lost 8lbs. In that time, I did cheat at a baby shower and with a few jellybeans, thanks to the Easter Bunny so I could have lost more. After the first 7 days I really began to enjoy the diet and was thrilled everytime I stepped on the scale. Every diet it hard at the beginning, but I feel like this is really teaching me to eat healthier. I know after I complete all the phases I will keep eating healthy because I know it can taste good! My favorite part of this diet is that we get to eat fruit.

    I'm finding the Nook version a bit tough b/c I'm reading it on an iTouch. It takes forever for me to scan back through the lists of foods but I was happy when I found the recipe chapter (around Day 11). I'm recommending this diet to friends because I've never been able to stay on a diet until now. It is so easy, though I think what makes it easy is that I don't like a lot of choices. I'd rather just have 3-4 yummy recipes and rotate through those.

    7 out of 8 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
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