1531 george dieter dr - 17 day diet cycle 1 pdf
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Updated: May 12,2023





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Sample 17 Day Diet Plan With Food List in PDF (147 Foods) The 17 day diet created by Michael Moreno, MD, a family practice physician in San Diego, is gaining interest worldwide among people who want to lose weight. The diet claims to provide rapid weight loss by cutting out sugar, grains, fruit, and bulk dairy products in the first phase. Besides Fast weight loss being the central selling point of the diet plan, many people find it simple to execute and adhere to in the short term. Nevertheless, like many diets, the 17 Day Diet Plan is tough to maintain long-term and those who have tried it say it is challenging. How Does The 17 Day Diet Work? People who are allergic to nuts or dairy products will have an easier time adhering to the diet because those foods are not on the plan. Moreover, it is simple to comply with the diet plan if you observe a gluten-free diet because it specifies when you can eat them. According to the creators, a new feature is transitional day fasts, intended to nudge your body into increased fat-burning between cycles. They also emphasize that these fasts are optional. If you want to undertake the transitory day fasts, you will have smoothies in the form of three liquid meals on the days when you are not eating solid food. The 17 day diet consists of four phases or cycles, of which the first three last for 17 days. ‎ Vegetarians may have a more challenging time sticking to the 17 day diet’s strict protein requirements, especially during the diet’s first two cycles. The following is a description of every phase. 17 Day Diet Plan – 4 Phases. Accelerate Phase-Cycle 1. Cycle 1 encourages quick weight loss by enhancing digestive health. It aids in the removal of sugar from the blood, hence increasing metabolism and decreasing fat storage. Instead of refined grains and pasta, this cycle relies heavily on low-carb veggies to replace sugar and sweets. In addition to lean amounts of protein, olive oil and flaxseed oil are acceptable fat sources. The consumption of probiotic foods such as tempeh, yogurt, and kefir is also advisable in cycle 1. Activate Phase-Cycle 2. Cycle 2 resets metabolism by raising or lowering your calorie intake to boost fat burning your days. All foods allowed in Cycle 1, plus higher-fat meats, fish, whole grains, starchy vegetables, and legumes, are permissible in Cycle 2. Achieve Phase- Cycle 3. Cycle 3 assists in developing excellent eating patterns through the reintroduction of new foods and moving you closer to your desired weight. Cycle 3 foods consist of all of the items from the previous two cycles and some additional fattier forms of meat and poultry. Whole-grain bread, high-fiber cereals, and whole-grain pasta are also acceptable options for your diet. Vegetables are limitless, whereas you should limit fruit to two servings each day. In addition, you can introduce alcoholic beverages into your diet as long as you take them in moderation. Arrive Phase-Cycle 4. Cycle 4 follows for the long term to keep you at your goal weight through a program of eating less. You can also enjoy your favorite foods on weekends while eating healthfully during the week. The cycle calls for eating only foods allowed in the first three cycles during the week and then giving you some leeway to indulge in one to three meals and some alcohol between Friday dinner and Sunday dinner. The 17 day diet may be more challenging if you are a vegetarian or vegan since it relies heavily on poultry- and fish-based protein, especially in the first two cycles. What to Eat o a 17 Day Diet Plan. The 17 day diet focuses on eliminating certain carbohydrates from your meals. As a result, you will tend to eat more protein than you might typically while eliminating entire groups of carb-based foods. 1. Vegetables. The 17 day diet divides vegetables into starchy and non-starchy segments. You do not have a restriction on the number of non-starchy veggies you can consume on cycle 1. The non-starchy veggies include: In Cycle 2, you can introduce starchy veggies that include. 2. Fruits. Like the veggies, the 17 day diet plan splits fruits into low sugar and high sugar categories in the first cycle. The diet allows two servings of low sugar fruits, while you cannot consume high sugar until cycle 3. The low sugar fruits allowed in cycles 1 and 2 include: High sugar fruits include : 3. Protein. The 17 day diet does not limit the proteins you can consume through the four cycles. Even in the strictest of cycles, you can consume as many different types of protein sources as you possibly can. In cycle 1, you can enjoy the following protein sources. Canned Light Tuna (in water) Salmon (canned or fresh) In cycle 2, you can add the following proteins to the list. All other Chicken & Turkey parts. Center Loin Chops or Pork Top. Eye of the Round. Lean Ground Beef. Pork Boneless Loin Roast. Sirloin Lamb Roast. Sirloin Pork Chops. Top Sirloin Steak. In cycle 3, you can incorporate the following protein sources into your diet. Reduced-fat Turkey Bacon, Sausage, or lunchmeat. 4. Grains. During Cycle 1, grains and other “natural starches” are not permissible; however, during Cycles 2 and 3, you can consume them but only in limited varieties and quantities. In Cycle 2, you can include the following grains. Longer grain rice. In Cycle 3, you can extend your grains to include the following: 5. Beans ad Lentils. In cycle 1, you should limit the consumption of beans and lentils as much as possible. However, in cycles 2 and 3, you can include the following in your diet. Baby lima beans. Great northern beans. 6. Probiotics/Dairy Substitutes. The 17 day diet allows for the consumption of dairy products in moderation. For the first two cycles of the program, you can consume two servings per day of the following probiotic foods. Live-active Cottage cheese. Low-fat acidophilus milk. Probiotic Pill Supplement. Reduced salt miso. In cycle 2, you can add the following dairy substitutes. Sugar-free almond milk. Sugar-free rice milk. 7. Fats. Those following the diet are encouraged to ingest 1 to 2 teaspoons of more health-promoting fats daily in cycle 1. Once they reach Cycle 3, they can incorporate small amounts of other healthy fats into their diet. Friendly fats allowed in all the cycles are. From cycle 3, you can incorporate the following healthy oils into your diet. Un-oiled nuts or seeds. Natural peanut butter. Reduced calorie margarine. Reduced-fat salad dressings. 17 Day Diet Plan Sample Meals. Day 1: Cycle 1. 17 Day Diet Plan. Breakfast: 2 Poached eggs; 1 cup plain kefir, 1/2 a grapefruit. Lunch: 2 Black sesame tofu summer rolls with peanut dipping sauce. Dinner: 3 oz pan-seared halibut with 1 serving oven roasted asparagus. Snack: Protein bar. Day 2: Cycle 1. Breakfast: 2 Scrambled geek eggs with 1 fresh orange and 1-cup green tea. Lunch: Non-starchy veggie salad with non-fat salad dressing and a cup of green tea. Dinner: Grilled chicken breasts with Italian free-fat dressing, steamed non-starchy veggies, and 1 cup of green tea. Dinner: Kefir smoothie. Snack: Granola bar. Day 3: Cycle 1. Breakfast: 2 scrambled egg whites with 1/2 grapefruit or other fresh fruit and 1 cup of green tea. Lunch: Large green salad with tuna, drizzled with 1 tbsp olive oil, 2 tbsp balsamic vinegar 1 cup green tea. Dinner: Grilled chicken with non-starchy veggies and 1 cup of green tea. Snacks: 6 oz sugar-free plain yogurt with 1 to 2 tablespoons sugar-free jam and 1 serving of low-sugar fruit. Day 4: Cycle 1. Breakfast: Smoothie of ¼-cup acidophilus milk, ¼-cup fruit-flavored yogurt, and 1 cup of berries with 1 cup of green tea. Lunch: Super veggie salad with non-fat salad dressing and 1-cup green tea. Dinner: Turkey chili salad with 1 tbsp olive oil, 2 tbsp balsamic vinegar, and 1-cup green tea. Snack: 2 servings of probiotics. Day 5: Cycle 1. Breakfast: ¼-cup LiveActive cottage cheese with 1 pear and 1-cup green tea. Lunch: 1 large bowl of chicken veggie soup with 1-cup green tea. Dinner: Roast turkey tenderloin with steamed asparagus and 1 cup of green tea. Snack: 1 cup frozen unsweetened berries with 6 oz. plain low-fat yogurt. Day 6: Cycle 1. Breakfast: Veggie egg cups with waffle omelets, blueberries, green cream smoothie. Lunch: A big bowl of chicken enchilada soup with 1/2 cup of chopped fruit, a small garden salad, and 1 cup of green tea. Dinner: Chicken Lombardy, with parmesan roasted cauliflower, and 1 cup of green tea. Snack: 1/2 Cup Low-Sugar Fruit-Flavored Yogurt and Baby Carrots, 1 Cup. Day 7: Cycle 2. Breakfast: 1-cup no-sugar-added fruit-flavored yogurt, 6 oz low-carb, low-sugar granola. Lunch: 1 cup Asian shrimp salad (omit sugar from the dressing) Dinner: 1 Serving of chicken masala; 1 cup of brown rice, 1 cup of steamed broccoli. Snack: Pumpkin cookies with fruit-flavored yogurt. Day 8: Cycle 2. Breakfast: 1-cup cooked oatmeal topped with sliced nectarines or peaches. Lunch: 1-cup Greek yogurt almond chicken salad; a handful of whole-wheat rosemary crackers. Dinner: 5-oz serving honey mustard herbed salmon; 1 1/4 cup oven-roasted potatoes; 3-oz spring mix greens. Snack: Mediterranean spread with 1/2 cup garbanzo beans and cucumber slices. Day 9: Cycle 2. 17 Day Diet Plan. Breakfast: 2 Scrambled egg whites with 1/2 grapefruit or other fresh fruit and 1 cup of green tea. Lunch: Lamb shanks with vegetables, medium baked potato, 1 tbsp fat-free sour cream, 6 oz sugar-free, fruit-flavored yogurt, and 1 cup green tea. Dinner: Grilled sirloin steak, tossed salad with 1 tbsp olive oil and 2 tbsp balsamic vinegar plus 1 cup green tea. Snack: 1-cup fresh raspberries with 1-cup sugar-free, fruit-flavored yogurt. Day 10: Cycle 2. Breakfast: 2 Scrambled egg whites, with half a fruit and a cup of green tea. Lunch: Grilled chicken with steamed vegetables, a medium-baked potato, 6 oz fruit-flavored, sugar-free yogurt, and a cup of green tea. Dinner: Grilled sirloin steak with veggie salad tossed with 1 tbsp olive oil, 2 tbsp balsamic vinegar, and a cup of green tea. Snack: A cup of raspberries with a cup of fruit-flavored and sugar-free yogurt. Day 11: Cycle 2. Breakfast: 6 oz of non-fat plain yogurt, with Strawberry crepe roll-ups and a cup of green tea. Lunch: Medium baked potato with fat-free sour cream, healthy French onion soup, green salad, tomatoes, carrots, green beans, low-fat dressing, and a cup of green tea. Dinner: All-in-one burger with green salad, steamed green beans, and a cup of green tea. Snack: Medium apple with 1/2 cup of fruit-flavored, low-sugar yogurt. Day 12: Cycle 3. Breakfast: Whole-wheat toast with 2 scrambled egg whites, steamed spinach, 1 medium grapefruit, 1-cup skim milk, and one cup of green tea. Lunch: Stir-fried beef with steamed broccoli, carrots, pea pods and veggies, low-sodium soy sauce and other seasonings, served over brown rice, and a cup of green tea. Dinner: Grilled tuna fillet with grilled asparagus, 1 tbsp olive oil, Light garden salad with your favorite greens and veggies, 1 tbsp balsamic vinaigrette, and a cup of green tea. Snack: 1-cup pineapple chunks with 1/2 cup cottage cheese and 1/2 cup of fruit-flavored, low-sugar yogurt. Day 15: Cycle 3. Breakfast: 1 Slice whole-wheat toast with 1 poached, soft-boiled, or hard-boiled egg, 1/2 grapefruit, and 1 cup of green tea. Lunch: Caesar salad with grilled chicken breast, 2 cups romaine lettuce, 2 tbsp light Caesar dressing, 1 slice whole-wheat toast, 1 serving of fresh fruit, and 1-cup green tea. Dinner: Roasted pork tenderloin, with 1 to 2 cups mixed tossed salad with 2 tbsp fat-free dressing, and 1-cup green tea. Snack: 1 Probiotic, dairy, or dairy-substitute serving with 1 frozen fruit bar. Day 16: Cycle 4. Breakfast: 2 Scrambled eggs, with 1 medium pear or other in-season fruit, and 1-cup green tea. Lunch: A broiled hamburger with Sliced or stewed tomatoes and 1 cup of green tea. Dinner: Stir-fry vegetables with chicken strips, 1 tbsp olive oil, and 1 cup of green tea. Snack: 1-cup fresh berries, 6 tbsp sugar-free yogurt, and 1-cup green tea. Day 17: Cycle 4. 17 Day Diet Plan. Breakfast: Turkey veggie egg cup with lime and spinach smoothie and a cup of green tea. Lunch: Italian herb grilled chicken breast with 1 tbsp olive oil, 2 tbsp oregano, oregano, dried basil, garlic powder, fresh ground pepper, and a cup of green tea. Dinner: Kale and parmesan frittata, with 1/2 teaspoon olive oil, a small pinch of red pepper flakes, 1 plum tomato, chopped, and 1 cup green tea. Snack: 4-cups microwave popcorn with a frozen fruit bar. Final Thoughts. Though the initial phase of the 17 day diet plan is challenging to follow, it provides more balance with the other stages. The diet plan aims to speed up metabolism and help with weight loss. It achieves its objectives by restricting calories, especially in the first phase. 17 Day Diet Plan Food List (PDF) 17 Day Diet Food List Vegetables Asparagus Broccoli Brussels sprouts Cabbage Cauliflower Celery Green beans Leafy greens Mushrooms Onion Tomatoes Starchy Veggies Corn Potatoes Pumpkins Sweet potatoes Winter squash Fruits Apples Berries Grapefruit Oranges Peaches Pears Plums Prunes Red grapes High sugar fruits include: Apricots Bananas Cherries Figs Kiwi Mango Papaya Pineapple Tangelo Tangerines Protein Canned Light Tuna (in water) Catfish Chicken Breast Egg Whites Eggs Flounder Ground Turkey Salmon (canned or fresh) Sole Tilapia Turkey Breast Cycle 2 and 3 Proteins All other Chicken & Turkey parts Beef Top Loin Center Loin Chops or Pork Top Clams Crab Eye of the Round Flank Steak Lamb Shanks Lean Ground Beef Mussels Oysters Pork Boneless Loin Roast Pork Tenderloin Scallops Shellfish Shrimp Sirloin Lamb Roast Sirloin Pork Chops Top Sirloin Steak Veal Cutlet Canadian bacon Cornish Hen Pheasant Quail Reduced-fat Turkey Bacon, Sausage, or lunchmeat Grains Cycle 2 Amaranth Barley Brown rice Bulgur Couscous Cream of wheat Grits Longer grain rice Millet Oat bran Oatmeal Cycle 3 Grains Cracked wheat Fiber-enriched bread Gluten-free bread Multi-grain bread Oat bran bread Pita bread Pumpernickel Rye bread Sugar-free bread Whole-grain bagel Whole-wheat tortilla Beans And Lentils Baby lima beans Black beans Black-eyed peas Butter beans Garbanzo beans Great northern beans Kidney beans Lentils Navy beans Peas Pinto beans Soybeans Split peas Probiotics/Dairy Substitutes Kefir Kimchi Live-active Cottage cheese Low-fat acidophilus milk Probiotic Pill Supplement Reduced salt miso Sauerkraut Tempeh Yakult Yogurt Low-calorie cheeses Low-fat milk Sugar-free almond milk Sugar-free rice milk Sugar-free soymilk Skim milk Fats Olive oil Flaxseed oil Fish oil Fats Cycle 3 Avocado oil Canola oil Walnut oil Light mayonnaise Un-oiled nuts or seeds Natural peanut butter Reduced calorie margarine Reduced-fat salad dressings Salad dressings Trans-free margarine. Sample 17 Day Diet Plan (PDF) 17 Day Diet Plan Sample Meals Day 1: Cycle 1 Breakfast: 2 Poached eggs; 1 cup plain kefir, 1/2 a grapefruit Lunch: 2 Black sesame tofu summer rolls with peanut dipping sauce (omit brown sugar) Dinner: 3 oz pan-seared halibut; 1 serving oven roasted asparagus Snack: Protein bar Day 2: Cycle 1 Breakfast: 2 Scrambled geek eggs with 1 fresh orange and 1-cup green tea Lunch: Non-starchy veggie salad with non-fat salad dressing and a cup of green tea Dinner: Grilled chicken breasts with Italian free fat dressing, steamed non-starchy veggies, and 1 cup of green tea Dinner: Kefir smoothie Snack: Granola bar Day 3: Cycle 1 Breakfast: 2 scrambled egg whites with 1/2 grapefruit or other fresh fruit and 1 cup green tea Lunch: Large green salad with tuna, drizzled with 1 tbsp olive oil, 2 tbsp balsamic vinegar 1 cup green tea Dinner: Grilled chicken with non-starchy veggies and 1 cup green tea Snacks: 6 oz sugar-free plain yogurt with 1 to 2 tablespoons sugar-free jam and 1 serving of low-sugar fruit Day 4: Cycle 1 Breakfast: Smoothie of ¼-cup acidophilus milk, ¼-cup fruit-flavored yogurt, and 1 cup berries with 1 cup of green tea Lunch: Super veggie salad with non-fat salad dressing and 1-cup green tea Dinner: Turkey chili salad with 1 tbsp olive oil, 2 tbsp balsamic vinegar, and 1-cup green tea Snack: 2 servings of probiotics Day 5: Cycle 1 Breakfast: ¼-cup LiveActive cottage cheese with 1 pear and 1-cup green tea Lunch: 1 large bowl of chicken veggie soup with 1-cup green tea Dinner: Roast turkey tenderloin with steamed asparagus and 1 cup green tea Snack: 1 cup frozen unsweetened berries with 6 oz. plain low-fat yogurt Day 6: Cycle 1 Breakfast: Veggie egg cups, with waffle omelets, blueberries, cream green smoothie Lunch: A big bowl of chicken enchilada soup, with 1/2 cup chopped fruit, small garden salad, and 1 cup green tea Dinner: Chicken Lombardy, with parmesan roasted cauliflower, and 1 cup green tea Snack: 1/2 Cup Low-Sugar Fruit-Flavored Yogurt and Baby Carrots, 1 Cup Day 7: Cycle 2 Breakfast: 1-cup no-sugar-added fruit-flavored yogurt, 6 oz low-carb, low-sugar granola Lunch: 1 cup Asian shrimp salad (omit sugar from the dressing) Dinner: 1 Serving chicken masala; 1 cup brown rice, 1 cup steamed broccoli Snack: Pumpkin cookies with fruit-flavored yogurt Day 8: Cycle 2 Breakfast: 1-cup cooked oatmeal topped with sliced nectarines or peaches Lunch: 1-cup Greek yogurt almond chicken salad; a handful of whole-wheat rosemary crackers Dinner: 5-oz serving honey mustard herbed salmon; 1 1/4 cup oven-roasted potatoes; 3-oz spring mix greens Snack: Mediterranean spread with 1/2 cup garbanzo beans and cucumber slices Day 9: Cycle 2 Breakfast: 2 Scrambled egg whites with 1/2 grapefruit or other fresh fruit, and 1 cup green tea Lunch: Grilled chicken with steamed vegetables, medium baked potato, 1 tbsp fat-free sour cream, 6 oz sugar-free, fruit-flavored yogurt, and 1 cup green tea Dinner: Grilled sirloin steak, tossed salad with 1 tbsp olive oil and 2 tbsp balsamic vinegar plus 1 cup green tea. Snack: 1-cup fresh raspberries with 1-cup sugar-free, fruit-flavored yogurt Day 10: Cycle 2 Breakfast: 2 Scrambled egg whites, with half a fruit, and a cup of green tea Lunch: Grilled chicken with steamed vegetables, a medium-baked potato, 6 oz fruit-flavored, sugar-free yogurt, and a cup of green tea Dinner: Grilled sirloin steak, with veggie salad tossed with 1 tbsp olive oil, 2 tbsp balsamic vinegar, and a cup of green tea Snack: A cup of raspberries with a cup of fruit-flavored and sugar-free yogurt Day 11: Cycle 2 Breakfast: 6 oz of non-fat plain yogurt, with Strawberry crepe roll-ups, and a cup of green tea Lunch: Medium baked potato with fat-free sour cream, healthy French onion soup, green salad, tomatoes, carrots, green beans, low-fat dressing, and a cup of green tea Dinner: All-in-one burger, with green salad, steamed green beans, and a cup of green tea Snack: Medium apple, with 1/2 cup of fruit-flavored, low-sugar yogurt Day 12: Cycle 3 Breakfast: Whole-wheat toast with 2 scrambled egg whites, steamed spinach, 1 medium grapefruit, 1-cup skim milk, and one cup of green tea Lunch: Stir-fried beef with steamed broccoli, carrots, pea pods and veggies, low-sodium soy sauce and other seasonings, served over brown rice, and a cup of green tea Dinner: Grilled tuna fillet with Grilled asparagus, 1 tbsp olive oil, Light garden salad with your favorite greens and veggies, 1 tbsp balsamic vinaigrette, and a cup of green tea Snack: 1-cup pineapple chunks with 1/2 cup cottage cheese and 1/2 cup of fruit-flavored, low-sugar yogurt Day 15: Cycle 3 Breakfast: 1 Slice whole-wheat toast, with 1 poached, soft-boiled, or hard-boiled egg, 1/2 grapefruit, and 1 cup green tea Lunch: Caesar salad with grilled chicken breast, 2 cups romaine lettuce, 2 tbsp light Caesar dressing, 1 slice whole-wheat toast, 1 serving of fresh fruit, and 1-cup green tea Dinner: Roasted pork tenderloin, with 1 to 2 cups mixed tossed salad with 2 tbsp fat-free dressing, and 1-cup green tea Snack: 1 Probiotic, dairy, or dairy-substitute serving with 1 frozen fruit bar Day 16: Cycle 4 Breakfast: 2 Scrambled eggs, with 1 medium pear or other in-season fruit, and 1-cup green tea Lunch: Broiled hamburger, with Sliced or stewed tomatoes, and 1 cup green tea Dinner: Stir-fry vegetables with chicken strips, 1 tbsp olive oil, and 1 cup of green tea Snack: 1-cup fresh berries, 6 tbsp sugar-free yogurt, and 1-cup green tea Day 17: Cycle 4 Breakfast: Turkey veggie egg cup with lime and spinach smoothie, and a cup of green tea Lunch: Italian herb grilled chicken breast with 1 tbsp olive oil, 2 tbsp oregano, oregano, dried basil, garlic powder, fresh ground pepper, and a cup of green tea Dinner: Kale and parmesan frittata, with 1/2 teaspoon olive oil, a small pinch of red pepper flakes, 1 plum tomato, chopped, and 1 cup green tea Snack: 4-cups microwave popcorn with a frozen fruit bar. 1531 george dieter dr - 17 day diet cycle 1 pdf



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