Starting Cycle One

We are on our way!! 

Before you begin, I would suggest that you buy the book.  It's a good read that's pretty light reading.  Dr. Mike Moreno writes in a very leisurely way that makes it enjoyable to read about dieting.  There is so much information (information that I am not going to list here) that needs to be read before jumping on the dieting wagon.  So...don't wait!  Buy a book!

Now, on with the dieting and planning...I've included a resource sheet that I put together listing the foods and restrictions for Cycle 1 of the 17 Day Diet (http://www.the17daydiet.com).  One of the biggest reasons that I chose the 17 Day Diet over other diets was that there was a limit on the amount of food that you could eat.  In Cycle 1, although you are limited in your food selections, you can eat unlimited protein in the form of turkey, chicken, and fish.  I knew that I could make myself full, and that's what I felt would keep be going on this diet. 

*I would suggest copying this information and pasting it in a Word document for easy printing. 

FIRST CYCLE OF

THE 17 DAY DIET

PROTEINS

Fish

•       Salmon

•       Sole

•       Flounder

•       Catfish

•       Tilapia

•       Canned light tuna (in water)

* Opt for wild-caught rather than farm-raised fish, which may have received doses of antibiotics. Avoid the bigger fish such as swordfish, shark, king mackerel, and albacore tuna. They are the most likely to carry metals like methyl-mercury, which is considered a toxin.

Poultry

•       Chicken breasts

•       Turkey breasts

•       Ground turkey, lean

•       Eggs (2 eggs = 1 serving)

•       Egg whites (4 egg whites = 1 serving)

CLEANSING VEGETABLES- LIBERAL AMOUNTS

•       Artichoke

•       Artichoke hearts

•       Asparagus

•       Bell peppers (any color)

•       Broccoli

•       Brussels sprouts

•       Cabbage

•       Carrots

•      Cauliflower

•       Celery

•       Cucumbers

•       Eggplant

•       Garlic

•       Green beans

•       Green, leafy vegetables (including beet greens, turnip greens, collard greens)

•       Kale

•       Leeks

•       Lettuce, all varieties

•       Mushrooms

•       Okra

•       Onions

•       Parsley

•       Scallions

•       Spinach

•       Tomatoes

•       Watercress

FIBROUS FRUIT- 2 SERVINGS DAILY

•       Apples

•       Berries, all types

•       Grapefruit

•       Oranges

•       Peaches

•       Pears

•       Plums

•       Prickly pear cactus

•       Prunes

•       Red grapes

PROBIOTIC FOODS- 2 SERVINGS DAILY

•       Yogurt, any type, including Greek-style, sugar-free (6 oz. container = 1 serving) *not more than 9g of sugar per serving

•       Kefir: similar to a drinking-style yogurt; great for making smoothies (1 cup = 1 serving)

•       Low-fat acidophilus milk (1 cup = 1 serving)

•       Yakult: (1 cup = 1 serving)

•       Acidophilus milk: (1 cup = 1 serving)

•       Reduced salt miso dissolved in low-fat, low-sodium broth (1 tablespoon – 1 serving)

•       Sauerkraut: (1/2 cup – 1 serving)

FRIENDLY FATS: 1 TO 2 TABLESPOONS DAILY

•       Olive oil

•       Flaxseed oil

CONDIMENTS

Condiments and seasonings are allowed in moderation:

•       Salsa, low-carb marinara sauce, lite soy sauce, low-carb ketchup, fat-free sour cream, Truvia (a non-caloric sweetener made from natural ingredients), sugar-free jams and jellies, vegetable cooking spray, fat-free cheeses (i.e. Parmesan), fat-free salad dressing, salt, pepper, vinegar, mustard, herbs, and spices.

DRINKS

·         Drink 8 – 8oz glasses of water each day (64 oz)

·         You may drink negative water drinks, but they do not count toward your daily water.

Negative Water:

Coffee

Tea

Diet Soda