Prepping for Cycle 1

Two days ago I went to Sam's Club and Kroger to purchase the bulk of our food for the first week. Here is what I bought:

• lean ground turkey
• 2 large containers of Greek yogurt
• Roman lettuce (lots of it)
• spinach
• chicken broth
• celery
• bell peppers
• eggs
• egg whites
• cabbage
• lemons
• onions
• cucumbers
• canned tomatoes
• canned tomato sauce
• canned artichoke hearts
• carrots
• grapefruit
• salsa
• Stevia (or Truvia)--a natural sweetener
• vitamins
• cauliflower
• brocoli
• frozen strawberries
• frozen berries
• frozen green beans

frozen Salmon filets

frozen Chicken breasts

frozen Tilapia filets

Yes, our fridge is PACKED! 

I cut up half of the 6 head pack of lettuce I bought right away.  Just a tip...if you cut, wash, and spin your lettuce, store it in a air tight container with layers of paper towel every so often (I usually do about 3 layers of paper towels - beginning, middle, and top).  I will keep for about 2 weeks.  :) 

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