17 Day Diet cycle 1, cycle 2 & cycle 3 Foods List
This foods list will guide you through 17 Day Diet cycle 1, cycle 2 and cycle 3.
That is to say, the foods list isn’t easy to remember by heart so we created this 17 day diet food list for all cycles of the diet (cycle 1, cycle 2 and cycle 3).
To clarify, this guide is based on the 17 day diet book by Dr. Mike Moreno.
Note: There are affiliate links in this post. See full disclosure.
WHY IS THIS THE BREAKTHROUGH EDITION?
I will show you exactly what you can and cannot eat in this diet with a printable PDF below! You will see exactly what all of this is about and if it’s the right diet for you and your desired health goals based on Dr Mike’s 17 Day Diet.
WHAT IS THE 17 DAY DIET?
The 17 Day Diet has been proven to help people lose weight. For example, it’s a great diet where you shouldn’t feel deprived, you’ll lose your sugar cravings and you’ll see results quickly yet in a healthy way.
Above all, 17 day diet is a popular diet in which you follow through 3 cycles of 17 Days. And moreover, you’ll be eating specific foods in each cycle.
To learn more about 17 Day Diet, check out this post: 17 Day Diet Explained.
Similarly, you could also get our 17 Day Diet Complete app (click one of the links above) which has a 17 day diet guide, food tracking, weight loss tracking, water tracking, and exercise tracking.
Most importantly, the app has a “Diet Chat” feature where you can ask me anything you’d like about the diet and I’ll help.
17 Day Diet is very specific about what you can and can’t eat. Therefore, see the extensive food list below of allowed foods on 17 day diet based on the different cycles you’ll follow. I hope it’s helpful.
Common questions I get are: “is this allowed?”, and “when is this allowed?”. So, here’s a 17 Day Diet Food List a quick reference food guide that I thought might help a bit.
In addition, I’ve added some notes below the guide with lists of all food items that are allowed to expand it even more, for your convenience!
So, what do you eat on the 17 day diet? We’ll tell you exactly what to eat as you scroll down this post.
WHAT DOES THE DIET DO?
The content of the book promises to help you improve your fat-burning metabolism, lose weight quickly, and build new, healthier habits.
WHAT’S THE SECRET SAUCE?
Changing your calorie count and food combinations every 17 days (in 17day cycles) for 4 cycles.
HOW DOES THIS HELP YOUR METABOLISM?
It keeps your body constantly guessing how much food it will have to process so you can lose weight fast. This is an easy to follow dietary approach.
HOW DOES IT WORK?
You start off by minimizing starchy vegetables and high-sugar fruits. Alcohol is off-limits. Therefore, you can indulge in lowsugar fruits.
As you scroll down you’ll see we’ve got a list for:
Firstly, 17 Day Diet Cycle 1
Secondly, 17 Day Diet Cycle 2
and lastly, 17 Day Diet Cycle 3
The 17 Day Diet Cycle 1, 2, 3:
NOTE: SEE PRINTABLE PDF’s BELOW!
ALLOWED PROBIOTICS on 17 Day Diet Cycle 1, 2 and 3. To clarify, you’re allowed 2 servings daily.
Above all, you’re allowed 2 servings daily.
- Yogurt. For example, you could have Greek style, sugar-free fruit flavored, plain or low-fat. (6 oz = 1 serving) Or, Make your own Yogurt!
- Kefir (1 cup=1 serving) Or, MAKE YOUR OWN Water Kefir or Milk Kefir!!
- Low-fat acidophilus milk (1 cup=1serving) However, if you can’t find acidophilus milk you can buy this probiotic powder and add to unsweetened skim milk.
- Yakult (small 50 calorie bottle)
- Live-active Cottage cheese (1/2 cup=1 serving)
- Reduced salt miso (1 TBSP = 1 serving)
- Tempeh (4 oz=1 serving)
- Sauerkraut (1/2 cup=1 serving)
- Kimchi (1/2 cup=1 serving)
- Probiotic Pill Supplement
ALLOWED PROBIOTICS / DAIRY SUBSTITUTES starting in Cycle 3. To clarify, this is an expanded 17 day diet food list for probiotics/dairy substitutes in cycle 3.
NOTE: Above all, you’re allowed 2 servings a day]
- You’re allowed all probiotics listed above, and in addition, you can have the ones below.
- Low calorie cheeses. For example, you can have brie, camembert, fontina, low- fat cheddar, edam, feta, goat, limburger, and part-skim mozzarella. (2 ounces = 1 serving)
- Low-fat milk including skim milk (1 cup=1 serving)
- Similarly, low-fat ricotta cheese (1/2 cup=1serving)
- Dairy substitutes. For example, you can have sugar-free rice milk, sugar-free almond milk or sugar-free soy milk. (1 cup=1 serving)
17 day diet recipes, 17 day diet food and water tracking, 17 day diet exercise tracking, 17 day diet meal plans, 17 day diet weight loss progress graph – all in this handy app!
ALLOWED FRIENDLY FATS on 17 day diet Cycle 1, 2 and 3:
[You’re allowed 2 servings a day]
- Olive oil (1 TBSP = 1 serving)
- Flaxseed oil (1 TBSP = 1 serving)
- Fish oil – for instance, try the Barlean’s Omega Swirl Fish Oil, comes in many different flavors including key lime pie, orange cream and piña colada! (1 TBSP = 1 serving)
ALLOWED FRIENDLY FATS starting in Cycle 3. To clarify, this expanded 17 day diet food list is for friendly fats and are in addition to the fats listed above:
[You’re allowed 2 servings a day]
- Avocado (1/4 fruit = 1 serving)
- Canola oil (1 TBSP=1 serving)
- Walnut oil (1 TBSP=1 serving)
- Light mayonnaise (2 TBSP=1 serving)
- Un-oiled nuts or seeds (2 TBSP = 1 serving)
- Natural peanut butter (2 TBSP = 1 serving)
- Reduced calorie margarine (2 TBSP=1serving)
- Reduced fat salad dressings (2 TBSP=1 serving)
- Salad dressings (1 TBSP=1 serving)
- Trans-free margarine (1 TBSP=1 serving)
ALLOWED FRUIT on 17 day diet Cycle 1, 2 and 3:
NOTE: You’re allowed 2 servings daily, however, only before 2 pm.
- apples (1 medium = 1 serving)
- berries (all types) (1 cup = 1 serving)
- grapefruit (1/2 grapefruit = 1 serving)
- nectarine (1 medium = 1 serving)
- oranges (1 medium = 1 serving)
- peaches (1 medium = 1 serving)
- pears (1 medium = 1 serving)
- plums (1 medium or 2 small = 1 serving)
- prickly pear cactus (1 cup diced = 1 serving)
- prunes (2 small = 1 serving)
- red grapes (1 cup = 1 serving)
ALLOWED FRUIT starting in 17 day diet Cycle 3. To clarify, this is an expanded 17 day diet food list for fruit.
NOTE: You’re allowed 2 servings daily, however, only before 2 pm.
- apricots (2-3 small = 1 serving)
- bananas (1 fruit = 1 serving)
- cherries (1 cup = 1 serving)
- currants (1 cup = 1 serving)
- figs (5 small = 1 serving)
- guava (1 cup diced = 1 serving)
- kiwi (1 fruit = 1 serving)
- kumquats (1 cup = 1 serving)
- mango (1 cup diced = 1 serving)
- papaya (1 cup diced = 1 serving)
- pineapple (1 cup diced = 1 serving)
- pomegranate (1 cup = 1 serving)
- tangerine (1 fruit = 1 serving)
- tangelo (1 fruit = 1 serving)
- virtually ANY fresh fruit
ALLOWED VEGETABLES on 17 day diet Cycle 1, 2 and 3:
NOTE: Above all, you’re allowed unlimited veggies daily.
- artichoke hearts
- asparagus
- bell peppers (red, orange, yellow and green)
- broccoli
- brussels sprouts
- cabbage
- carrots
- cauliflower
- celery
- cucumbers
- eggplant
- garlic
- green beans
- kale
- leafy greens
- leeks
- lettuce (all varieties)
- mushrooms
- okra
- onions
- parsley
- scallions
- spinach
- tomatoes
- watercress
ALLOWED VEGETABLES starting in Cycle 3. To clarify, this is an expanded 17 day diet food list for vegetables.
NOTE: Above all, you’re allowed unlimited veggies daily.
- alfalfa
- broccoli sprouts
- chilies
- cilantro
- fennel
- grape leaves
- jicama
- kelp (and other edible seaweeds)
- kohlrabi
- nopales (edible cactus)
- pea pods
- radishes
- rhubarb
- rutabaga
- summer squash
- swiss chard
- yellow wax beans
- zucchini
- virtually ANY vegetable
ALLOWED PROTEINS on Cycle 1, 2 and 3:
NOTE: Above all, proteins are unlimited. Eggs: You may eat up to two eggs a day. However, no more than four yolks per week if your physician has diagnosed you with high cholesterol. Egg whites can be eaten without restriction.
-
- Fish
- Salmon (canned or fresh)
- Sole
- Flounder
- Catfish
- Tilapia
- Canned Light Tuna (in water)
- Chicken Breast
- Turkey Breast
- Ground Turkey
- Eggs
- Egg Whites
ALLOWED PROTEINS on 17 day diet Cycle 2 & 3. To clarify, this is an expanded list that goes along with above 17 day diet food list for proteins.
NOTE: Above all, proteins are unlimited. Eggs: You may eat up to two eggs a day. However, no more than four yolks per week if your physician has diagnosed you with high cholesterol. Similarly, egg whites can be eaten without restriction.
- Shellfish
- Clams
- Crab
- Mussels
- Oysters
- Scallops
- Shrimp
- All other Chicken & Turkey (leg, wing, etc)
- Flank Steak
- Top Sirloin Steak
- Beef Top Round
- Eye of the Round
- Beef Round Tip
- Top Sirloin Beef
- Beef Top Loin
- Lean Ground Beef
- Pork Tenderloin
- Sirloin Pork Chops
- Pork Boneless Loin Roast
- Center Loin Chops or Pork Top
- Lamb Shanks
- Sirloin Lamb Roast
- Veal Cutlet
ALLOWED PROTEINS on 17 day diet Cycle 3. To clarify, this is an expanded list that goes along with 2 above 17 day diet food lists for proteins.
NOTE: Above all, proteins are unlimited. Eggs: You may eat up to two eggs a day. However, no more than four yolks per week if your physician has diagnosed you with high cholesterol. Similarly, egg whites can be eaten without restriction.
- Cornish Hen
- Quail
- Pheasant
- Reduced-fat Turkey Bacon, Sausage or lunchmeat
- Canadian Bacon
ALLOWED NATURAL STARCHES in 17 day diet Cycle 2 and 3:
NOTE: Above all, you’re allowed 2 servings daily, however, this is only before 2 pm.
GRAINS: (1 serving = 1/2 cup cooked)
- amaranth
- pearled barley
- brown rice
- bulgar
- couscous
- cream of wheat
- grits
- longer grain rice. For example, you could have basmati rice.
- millet
- oat bran
- old-fashioned oatmeal
- quinoa
LEGUMES: (for instance, you’re allowed 1 serving which = 1/2 cup cooked from dry)
- black beans
- black-eyed peas
- butter beans
- garbanzo beans (similarly, these are called chickpeas)
- great northern beans
- kidney beans
- lentils
- baby lima beans
- navy beans
- peas
- pinto beans
- soy beans
- split peas
STARCHY VEGETABLES:
- Breadfruit (1 serving = 1 cup)
- corn (1 serving = 1/2 cup)
- potato (1 serving = 1 medium)
- sweet potato (1 serving = 1 medium)
- taro (1 serving = 1/2 cup)
- winter squashes (for example, you can have acorn, spaghetti, butternut, etc.; 1 serving = 1cup)
- yam (1 serving = 1 medium)
ALLOWED NATURAL STARCHES starting in Cycle 3. To clarify, this expanded list goes with above 17 day diet food list for starches.
NOTE: Above all, you’re allowed 2 servings daily, however, only before 2 pm.
BREADS (1 slice=1 serving):
- cracked wheat
- fiber-enriched bread
- gluten-free bread
- multi-grain bread
- oat bran bread
- sugar-free bread
- pumpernickel
- rye bread
- whole grain bagel (1/2=1 serving)
- Pita Bread that is whole wheat (for example, 1 pocket)
- whole wheat tortilla (for instance, a good size is 10″)
HIGH FIBER CEREAL (1 cup=1 serving, however, this is unless indicated otherwise):
- all-bran
- fiber one
- all-bran extra
- gluten-free cold cereals
- all-bran bran buds
- low-sugar granola (1/2 cup=1 serving)
PASTA (1/2 cup cooked=1 serving):
- whole-wheat pasta
- gluten-free pasta (for example, you could use corn, quinoa, or rice, etc. pasta)
- vegetable-based pasta
- high-fiber pasta
- udon noodles
ALLOWED 100 CALORIE SNACKS. However, this is only when starting in 17 day diet Cycle 3:
- Babybell low-fat cheese (2 disks)
- frozen fruit bar
- fudgesicle (100 calorie bar)
- granola bar (however, it must be reduced sugar & reduced fat)
- microwave popcorn (but, it must be “light” and 4 cups)
- Skinny Cow ice cream sandwich
- pudding cup (however, it must be sugar-free)
- string cheese (1 stick)
ALLOWED CONDIMENTS on 17 day diet Cycle 1, 2 and 3:
NOTE: However, eat condiments in moderation.
- Salsa
- Low-carb marinara sauce
- Lite soy sauce
- Low-carb ketchup
- Fat-free sour cream
- Low-fat, low-sodium broth
- Truvia or Nectresse (To clarify, these are non-caloric sweeteners made from natural ingredients)**
- Sugar free jams and jellies
- Fat-free salad dressing
- Vegetable cooking spray
- Fat-free cheeses
- Salt
- Pepper
- Vinegar
- Mustard
- Herbs
- Spices
SEE PRINTABLE PDF’s BELOW!
In conclusion, if you find this 17 day diet food list helpful, you might also be interested in our 17 Day Diet Complete app which allows you to track everything you eat (further, it includes tons of recipes to try out).
Secondly, you can track your weight loss, track your exercise and track your water.
Lastly, we have an in-app expert who will answer any of your questions you have about the diet or the app quickly! Similarly, you’ll find a 17 day diet food list in the app. And above all, it’s own mobile food guide right in the app.
17 day diet recipes, 17 day diet food and water tracking, 17 day diet exercise tracking, 17 day diet meal plans, and in addition, you’ll find a 17 day diet weight loss progress graph – all in this handy app!
Meanwhile, we also have a Meal Plan app (iPhone, Andriod phones, and Kindle). However, it’s great because it does all the menu planning for you (breakfast, lunch, dinner and a snack), so you don’t have to add up all of the required servings.
Therefore, you can leave the complicated calculations to us! Try it out for FREE!
17 day diet recipes + meal plans + shopping list all in one in this app.
Firstly, the 17 Day Diet cycle 1
Secondly, the 17 Day Diet cycle 2
Lastly, The 17 Day Diet cycle 3
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What is the portion of red grapes on 17 day diet. And in cycle one why no zucchini because it is in cycle 1 recipes???????
You are probably seeing Zucchini in cycle 1 recipes in the 17 Day Diet book right? Oddly if you look at allowed foods lists in the same book it mentions Zucchini as allowed not until in cycle 3. Not sure why they include recipes with zucchini in them. It was a mess up on their part. (We are not connected with the book at all.) We suggest following the foods lists rules over the recipes – so wait until cycle 3.
As for Grapes, 1 cup grapes is a serving. Email me anytime for more questions: kelly@healthyhappysmart.com
Is a serving of pears, peaches prunes, and berries a half cup? Is a serving 1/2 of a grapefruit? Is a serving of an apple, orange, small piece of fruit?
1 cup diced fruit is a single serving. Or 1 piece of fruit (apple, pear, orange, etc). I’d say if the grapefruit is large, then 1/2 is a serving. Use your best judgement on that. Prunes, raisins, dried cranberries or any other dried fruit are different since they are essentially a shriveled up piece of fruit. 1 TBSP raisins or cranberries is a serving. 1-2 prunes is a serving (depending on the size). If you have more questions, email me: kelly@healthyhappysmart.com
What are the cycles you are mentioning? The cycle 1, 2 & 3?
Hi there, Check out this post to learn about the different cycles – and the 17 day diet, in general.
How many minutes required for exercise for cycle one
Hi Patricia, A minimum of 17 minutes of exercise is recommended on cycle 1 (yes, like the name of the diet). But the more you do, the better you’ll do. Any exercise is good: walking, biking, swimming, yoga, strength training, etc. And as you move up in the cycles you should do more as it gets harder to lose weight as you go up in cycles. You can up the intensity and the time. Also, doing cardio + strength training is good to do. You’ll build muscle which helps burn fat faster.
Hi! I’m a vegetarian. What should I do with the proteins? Only eggs and egg whites for the 17 days? Thanks for your help
Hi Andrea! Here are all the allowed vegetarian/vegan substitutes found online: : One-half cup of tofu (any type). One-half cup of beans, lentils or any legumes. 1 to 2 vegetarian/vegan or black bean burgers (made from textured vegetable protein). 2 vegetarian/vegan “sausage” links. You can also have protein powders if you’d like: 2 scoops vegan rice protein powder. Or, Any other type of vegetarian/vegan meat substitute made from textured vegetable protein (see package for serving size). For vegan dairy substitutes 1 serving is 1 cup unsweetened soy milk, unsweetened almond milk or unsweetened rice milk. For yogurt substitutes, it is fine to use soy milk yogurt or other vegan yogurt. For cheese: 2 to 4 ounces of any vegetarian cheese, including soy cheese is okay in moderation.
Quinoa is a complete protein
Hi Andrea, yes, quinoa is a good source of protein. This list of foods are based off the 17 day diet book. If you have any questions, let me know.
Good to know. So can I eat quinoa just as my protein, or added to/with fish, or turkey etc.?
I suppose it would be fine, but keep in mind that it’s mostly counted as a starch on this diet, rather than a protein. (according to the book it’s a grain – 1/2 cup cooked is 1 serving).
Can you eat peanut butter with any of the cycles?
Hi Sky! According to the book you really should wait until cycle 3 to have any nuts/seeds and that includes peanut butter. I’ll add that to our list though so it’s clear. 🙂
Hi. Can i eat another snack (not from the list) up to 100 calories or it has to be from the list? Thank you. Hofit
Any snacks should be within the allowed foods guidelines. See above for all allowed foods for whichever cycle you’re on. Oh and keep in mind that no starches or fruits after 2pm. If you want, you can tell me what kind of snack you were thinking and I can tell you if it’s okay or not – let me know!
Thank you kelly. Me and my husband are on cycle 3. I was thinking about dark chocolate and he thought about gummy bears as a snack up to 100 calories. Would love to hear your opinion.
HI! Dark chocolate is allowed in moderation and maybe “sugar free” gummy bears are best. Just my opinion, although there is not true guideline for “gummy bears” on this diet, so I am not positive. But cycle 3 is more lenient, so eating just a little might not hurt.
Hi! I’ve read the book but am forgetting now, when are nuts (peanuts, almonds, pistachios, cashews, etc.) allowed back in the diet? Cycle 4?
According to the book, nuts/seeds are allowed starting in cycle 3. They count as a fat, so be sure to count them when counting your servings.
Hi! I’ve read over this diet many times before but never have tried it. The reasoning behind this is that I am a type 1 diabetic. Me and a few of my diabetic buddies are wanting to know if this diet is “safe” for us?
This is what I found online when searching for an answer to your question: “Absolutely, it’s a diabetic’s best friend,” whether type 1 or type 2, diabetics will realize weight loss.
Dr. Mike says that for type 2 diabetics, some followers have reduced or completely gotten off their medications because the diet helps them to better control their sugars.
For type 1 diabetics, he’s spoken with endocrinologists who say The 17 Day Diet is appropriate, but you’ll just need to “check your sugars more diligently.”
Just to build on your answer: my step-dad is a type 2 diabetic that is completely off his diabetes medications with this diet. He’s only strict with the diet for about 3 cycles twice a year (usually starting in January and July). For the rest of the year, he loosely follows the guidelines but allows himself to eat red meats and more cheeses since he loves those things. It has really helped him to keep his weight down and his blood sugar and cholesterol levels in check.
Obviously, talk to your doctor first since there can be lots of other health factors to consider.
Thanks for your input, Amelia. It’s very helpful to see someones true experience with being diabetic on this diet.
When and how much chia seeds can be consumed??
The book for 17 day diet says to wait until cycle 3 for any nuts and seeds. 1 TBSP is one serving.
I don’t see beets listed in any of the food lists and they are a favorite of mine. What cycle would they fit into and if so how much.
Wait until cycle 3 to have beets.
Hello. What about cheese please? I’m just about to start tomorrow and was wondering which cycle I’d be able to have cheese again.
Only Fat-free cheese is okay in cycle 1 and 2 – in cycle 3 you’re allowed other cheese.
See, in cycles 1-2, the fat free cheese is listed as a condiment- small amount… 1-2 oz? Slice? Sprinkle on salad? Brie is fat free? Camabert? Thanks.
As a condiment, so yes just a sprinkle on a salad. Must be labeled as fat-free.
I’ve done this before with great success.. going to start it up again on Monday. When can I have a glass of red wine again? I’m assuming cycle 3. Great site!
Hey – you guessed right, Elizabeth! Cycle 3 is when alcohol is allowed. Good luck this time around! 🙂
Is coke zero ok? And if yes, what cycles?
I wouldn’t recommend drinking any soda, to be honest. Soda/diet soda is sweet. The 17 day diet is trying to wean you off of sugary sweets and by still drinking something sweet (regardless that it’s “Sugar Free”) is still feeding your sugar cravings and not helping you with having those. So progress with getting you off sugar cravings might be harder if you still have “Sugar free” drinks/foods/snacks. Hope this makes sense. You are “allowed” sugar free diet soda in moderation, but it’s not recommended on a daily basis or very often because of what I mentioned above. Oh and remember that it does NOT count towards your required daily water intake. Let me know if you have more questions about anything.
Just finishing first cycle, loved your resources. Thank you. Was wondering if you ever had any feedback from anyone doing this diet while on Tamoxifen. The drug is a known cause of weight gain because it affects hormonal balance. After being picture perfect on this plan, I haven’t lost anything., but at least I stopped gaining. I am keeping total calorie consumption between 1000-1100 daily even though it’s not a requirement, but I really wanted to lose. Any ideas?
Hi Constance, thanks for reaching out! I haven’t heard anything about anyone doing the diet while on Tamoxifen. Sorry. If you’re on facebook, there are a couple groups on there for this diet. Maybe asking the question there would give a response from someone.
As for your calorie consumption, generally its recommended to never go below 1200 calories in a day. This is because it’s pretty low and your body might start to feel deprived and then start to store fat over time. But of course this depends on each person and their gender, weight, height, activity levels, etc. I suggest upping it to at least 1200, but use a calorie calculator online to see how much you should eat daily for weight loss. Although the 17DD book says to basically not stress about calories, just eat when you’re hungry and don’t eat when you’re not hungry. Also, veggies and proteins are unlimited. Do what is best for you in your situation.
in the book there is no venison on cycle 1 why is it on this list
We’ve read on many sites and forums that venison is considered a lean protein, so it’s okay to have. But if you’re a die-hard book follower, skip it until cycle 3.
After Cycle 4, the diet says you are allowed to have 3 favorites on weekends. Does that mean a single favorite THING or favorite MEAL?
Hi John, it can be either. Your choice. 🙂
Hi, is there a specific time to eat dinner? I come home late around 9. Or should i just skip dinner?
What time do you go to bed? Generally, you should stop eating a couple hours before you go to sleep. So if you stay up for a few hours, I think eating when you get home is fine. No starchy foods or fruits at this time though – in case you didn’t know.
Is Kombucha allowed?
Kombucha is a good probiotic source. Keep in mind it’s made with sugar, and this diet is low sugar. So have it in moderation, and opt for one with the lowest carbs/sugars in the nutrition facts.
What about beets? Are they cycle 1 complaint? If not which cycle?
Hi Richard, Beets are a cycle 3 food.
Can I eat sugar-free all fruit pops in Cycle 1
What are the ingredients? Just fruit? You’d have to count them towards your fruit intake for the day.
Greetings Kelly,
I love gum. Can we chew sugar free gum?
Yes, as long as it’s sugar free, it’s okay to have.
Can low fat coconut milk be used in coffee?
Yes – as long as it’s unsweetened it is fine to use a splash in your coffee!
I did this diet a couple years ago and got to skip cycle 2 and 3 because I achieved my weight goal.
I was going to do this again.
If I add a couple drops of lemon essential oil would that make my water negative? Or is it ok?
Technically it probably would… from what I have heard/read is any water enhancer makes it negative water. Seems kind of strange being it’s such a tiny amount, but it’s up to you.
I wish you luck this time around on the diet!!
Started this on Monday. Started with a “shake” day and have been mainly eating chicken salad and salmon salad because I like them. What is the portion size for meat? It says “as much as” but I think that will be too much. Any advice? I have lost 6 pounds already, by the way.
I’d say about 3-5 oz per serving is a good amount. Eat until your full, never overeat or stuff yourself. That is the rule of thumb for this diet. So you really don’t have to count calories with proteins and veggies, but eat what you can, but don’t overeat or undereat.
I am new with this diet want to try it.. Can you tell me how many days in a cycle?
Hi Constance!
The diet consists of 3 cycles that are 17 days each (hence the name 17 day diet). You basically go through the cycles (1, 2, 3) until you reach your goal weight. If you reach it before going through all cycles, then great! But if you still need to lose more after cycle 3, you can choose to follow cycle 1, 2 or 3 again. If you have more questions, let me know.
Hi,
This diet does not mention anything about watermelon.. does that mean it’s not allowed? Could i have a slice instead of 2 fruits a day before 2pm?
It’s one of my favorites and I’m just starting cycle 2.
Thanks
Hey! Watermelon is a cycle 3 fruit. It’s high carb/high sugar.
What is a good macro calculator or calorie calculator?
Hi Elle, I highly recommend Cronometer. Click here to go to the site and check it out: Cronometer.com
Hi Kelly! Just started this diet today with my husband. Was wondering if pickles are allowed? Cucumbers are but I don’t see them specifically listed so I wanna say no? Would love some help on this one
Dill pickles are okay – in moderation, they are high in sodium, so eat them in small quantities and not very often. Sweet pickles are not allowed.
Can a High Protein, 1 gram of sugar, Slim Fast be used as a meal replacement on the 17 Day Diet?
I wouldn’t, or I wouldn’t very often. This diet is trying to move you towards a more natural way of eating – and eating whole foods. Slim fast is not natural. But this is your choice.
Can I use powdered peanut butter to flavor my Greek yogurt in cycle 1?
I think a little would be fine, but watch out for added sugars if there are any. Also, there are some fats in powdered peanut butter and you’re supposed to watch your fats intake, so try counting some of this towards your daily fat intake. It’s hard for me to know how much is okay, so use your best judgement. Obviously there is less fat than regular peanut butter, but still, it’s some.
Kelly
Thank you for all your advise and support with accurate information regarding the 17DD
I am using recipes from Kalynskitchen and would like to know for Cycle 1 portion size for casseroles.
All ingredients are Cycle 1 approved and I understand the “moderation” suggestion and unlimited veggies.
Would your recommendation be a 1C serving?
1 cup would be a good serving size as long as all ingredients are 17DD compliant for the cycle you’re on.
I did this diet years ago and lost so much weight. Looking to start again Monday (my mom’s birthday is tomorrow and I don’t want to be weird) and I’m hoping to lose a lot of weight by the summer. Thank you so much for including the vegetarian/vegan substitutes in a reply. I’m plant based and I really didn’t want to eat meat. I do eat some fish and eggs so I thought this would be a good thing for me to get back on the weight loss train so to speak. I have no idea how old this blog is but thank you for all the info. I don’t have my book anymore, I sent it to a friend years ago so this site is going to come in really handy.
Hi there. I hope you have had luck with the diet this time around! If you see this message, please share your progress. Thanks!
When can you have homemade popcorn?
Hi Pam, corn is allowed starting in cycle 2. So I suppose then – as long as it’s just the corn you’re popping, no pre-bagged popcorn. No butter (until cycle 3). NOTE: The book doesn’t mention homemade popcorn, so I am only giving my advice based on the ingredients. We always try to stick to what is mentioned in the book. Dr. Mike might have not mentioned it because it shouldn’t be had, or perhaps he just skipped talking about it and then only mentioned “microwave popcorn” for cycle 3 because that is when it’s allowed. It’s hard to say. Use your best judgement.
Hello, I am starting the diet today and I am wondering if any coffee creamers are allowed if any? Can protein powders be used at all? And why is zucchini not allowed until later cycles? And does it make a difference to spread out the 3 cups of green tea?
Thanks!
Hi Linnea. For a coffee creamer have one of the following UNSWEETENED only: soy milk, almond milk or coconut milk. Yes protein powder if is fine to have, but note that it should be sugar free and be a simple powder with the least amount of ingredients that are artificial or processed. As for zucchini, this is just a rule in the 17 Day Diet book that was created by Dr. Mike Moreno. Unfortunately, we are not associated with him, so we don’t know his reasons behind this rule, but we try to only give advice based on the book to stay consistent.
Drink the tea as you’d like – it’s also optional, so you could skip it if you wanted as well.
Why is Cilantro only allowed in Cycle 3?
We base this list off of the 17 Day Diet book to keep it consistent with the diet. This is a rule we found in the book by Dr. Mike Moreno. Unfortunately we’re not affiliated with him, therefore we don’t know his reasoning behind this decision to make cilantro a cycle 3 only food.
Cycle 2 allows for chickpeas. Can hummus be eaten during this cycle then?
Yes, beans/legumes are allowed during this time. Keep in mind the limit of 2 servings a day.
Hello! How about sesame seeds and flax seeds? In what cycle are they allowed? And how much? Thank You!
Hello, seeds (and nuts) are a cycle 3 food – according to the book rules. However, many people choose to have them anyway in all cycles as a healthy fat choice. But keep in mind that if you do this, they count towards your limited amount of fats you should eat per day (2 TBSP). So, if you choose to have them, be sure to count them along with any oils you use for cooking or in dressings.
Thank you! 🙂
What is the next step and guidelines after the 3rd cycle? Do you just start at the beginning and continue cycling?
Hi Grace,
Once you’ve gone through cycle 1, 2 and 3 – and you are still looking to lose more weight, you can choose to start the whole plan over back at cycle 1 for the most weight loss. Or, you can choose any cycle you want if you’re pretty close to your goal weight. Starting back at cycle 1 and continuing on through the cycles is the most popular route and people have the most success with it. Best wishes to you.
Can you advise if a plant based protein shake would be acceptable during cycle 1? I’d typically use unsweetened almond milk, but could sub skim milk or water instead. Thank you
Hi Courtney,
You can definitely have a protein shake on this plan, Just make sure there are no added sugars to the powder you use. And unsweetened almond milk is best – it has less “sugars/carbs” than milk. Water is ok too.
Is unsweetened almond milk allowed on Cycle one? Also what about a splash of fat free half and half in coffee?
Unsweetened almond milk is okay to have on all cycles, but only in moderation in cycle 1 and 2 – so more like a condiment (splash in your coffee, etc). No half and half isn’t allowed until cycle 3. I would use the unsweetened almond milk.
So coffee is allowed? Even if just decaf.? Wahoo!
Can I substitute one green tea out a day? Does it matter which one of the 3?
(In cycle 1)!
I can’t drink caffeine after about
3:00pm or I’ll be ? all night! Thx
Yes, coffee is allowed. But, remember the additions to coffee (creamers & sweeteners) is where you should watch. No creams/cows milk allowed until cycle 3. Instead opt for Unsweetened almond milk or Unsweetened soy milk. And with sweeteners, stevia or truvia are most recommended. And also, the coffee does NOT count toward your required water intake for the day.
You can skip the green tea if you don’t want it, it’s not required, just a recommendation for additional weight loss benefits. Not everyone likes to drink it, so skip it if you don’t want it.
Is there a calorie limit or can you have all the lean protein and veggies as you want?
Technically the book says they are unlimited. That said, never over eat if you are full. Just if you’re hungry still, go ahead and have one of these as long as they are on the allowed lists for the cycle you are on.
How about plain soda water? Is it allowed on cycle 1?
Yes, you can have plain soda water. No sugar is the key to this diet.
Hi. I really appreciate all the time you put into creating these lists. When I try to click on the image to download the pdf I get a 404 page not found error. I know there are other versions of the approved foods lists available, but I really like how you’ve formatted/laid them out. Is there any way you could email the lists to me? Thank you!
Hi Jessica, please email me and I will send them to you: Kelly@HealthHappySmart.com
Thanks.
I tried to download the cycle lists but it is not working.
Please email me, I will get them to you. kelly@healthyHappySmart.com
I see prunes are ok in cycle one, I’m really interested in dates as they are one of the best vitamin and mineral foods out there (Just google dates… they are like a miracle food!). When are dates allowed?
Both prunes and dates are ok, but in small quantities since they are a dried fruit and high sugar content. I would say 2 dates is 1 serving fruit. I love dates, too! 🙂
Hi what time of day is it recommended to have our snack. I ready through the book and it says no fruit after 2 pm. So should snack be between breakfast and lunch. I get up at 6:00 lunch is around noon or 1pm then dinner at 5:30 ish. Thanks
Hi Berta, you can have other snacks after 2pm, it’s just fruits and starches that should be avoided after 2pm on 17 day diet. You are allowed unlimited lean proteins and veggies from the allowed lists, so eat up if you’re hungry! 🙂
Hello!
When are snacks allowed? Just throughout the. day if im feeling like “bored” and want to have a snack or is there a specific time as which I need to follow?
Hi Nallely, you are allowed unlimited veggies and lean proteins, so you can snack when you’re hungry. Never over eat and never under eat on this plan, thats the main rules when it comes to snacking.
Can you have the powder low fat peanut butter ?
Hi Freda, it’s not listed in the book, so I would wait until cycle 3 if you’re following the book rules.
Can I have lemon juice?
Hi Nicole, yes, lemon juice is fine.
When do you start the other 2 cycles?
Hi Phyllis, each cycle is 17 days long (hence the name of the diet). So after 17 days of cycle 1, you go onto cycle 2, then another 17 days of cycle 2 and then onto cycle 3 for another 17 days. You would go through the cycles if you still have weight to lose and you can then repeat if needed.
I have a recipe…1 bag fresh cranberries, 1 oramge, 1 box sugar free cherry jello,
Mix jello in water and heat until disolved. Then add 1/2 the cranberries, cook till they pop!
Grade orange peel and add whole peeled orange to blender and 1/2 bag of cranberries. CHOP
Now mix all ingredients together, refrigerate till set! When can I eat this on my yogurt, chicken, fish???
Hi Suzi, This should be fine according to what you’re saying is in it as a cycle 1 recipe. As long as there is no added sugar.
Hello, can I include the fruit (soursop) in any cycle ?
Hi there, we give recommendations based on the book rules. The book does not mention soursop, but does say “all other fruits” for cycle 3. So wait until cycle 3 according to the book rules.
Hi, My husband and I are finishing up cycle 2 and down 15 & 23 lbs. I’m afraid if we go to cycle 3 we won’t keep losing as fast. Do we have to go to cycle 3? Or can we just keep going back and forth from 1 to 2 and back to 1 etc until we get closer to our goal weight …..which is like another 40 lbs!!
Also, we enjoy the Transitional Smoothie Day. We’ve had to use it a few times already because we went to a wedding and took a weekend trip with friends. So we just did a smoothie day and immediately went back to the diet. Anyway, can we just do a Smoothie Day EVERY Sunday?? just to help with continued loss??
Thank you in advance for your help and support!! I love this site!
Hi Kay, Congrats on both your loss! That’s awesome! Having fears of going on to cycle 3 is normal, but it’s the way the 17 Day Diet author recommends for best results – then if you still have weight to lose you can go back to any cycle you want to repeat that cycle. It’s the healthy transition of each cycle that he created. But it’s your diet, and so you can really do what you want, this is just his recommendation and we try to stick to what the book says, so we’re consistent.
As for the smoothie day – hmmm, I guess that would be okay. I don’t see a problem with it, really, especially if you’re still seeing consistent loss even after doing that regularly. Find what works for you! Best wishes on reaching your goals. I know you wrote this over a month ago, so I hope you’re getting there! And email if you have other questions: Kelly@HealthyHappySmart.com
Hi, I was wondering what cycle unsweetened cocoa powder was ok.
Hi Tara, unsweetened cocoa powder is ok on all cycles – in moderation.