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The 17 Day Diet: A Doctor's Plan Designed for Rapid Results [Kindle Edition]

Dr. Mike Moreno
4.4 out of 5 stars  See all reviews (1,673 customer reviews)

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Book Description

“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.

Editorial Reviews

About the Author

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.

Excerpt. © Reprinted by permission. All rights reserved.


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.


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 w...

Product Details

  • File Size: 1561 KB
  • Print Length: 256 pages
  • Publisher: Free Press; 1 edition (March 15, 2011)
  • Language: English
  • ASIN: B004MME5IK
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  • Lending: Not Enabled
  • Amazon Best Sellers Rank: #65,010 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
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Customer Reviews

Most Helpful Customer Reviews
968 of 999 people found the following review helpful
4.0 out of 5 stars Good plan for most people July 7, 2011
Format:Kindle Edition|Verified Purchase
After seeing 2 of my co-workers have great success with this diet, I finally decided to do it myself since I never lost the baby weight from having my 2nd child. So I played it safe and bought this book with a few other weight loss books so I could mix and match the information to suit me just in case 1 of the diets was too hard for me to stick to.

Right now I'm midway through the 2nd cycle, but at the end of the 1st 17 day cycle, I lost a total of 13 pounds. I did some tinkering around with some of the other diet information I learned however, so I didn't do this strictly by the book.

The 17 day diet is a branch off of low carb diets. The first of 4 different 17 day cycles is the hardest and requires you to eat a lot of chicken, turkey, fish, and vegetables. So if you're a picky eater and like to eat a lot of different things, this may not be the diet for you.

Because of the lack of carbs, I had a headache, a bit of brain fog, and was more tired than normal for the first 2 days on the diet. But after tinkering a bit, my body adjusted and I was fine after that. You'll also add back the carbs in the other 3 cycles so don't worry if you're a big carb addict with a sweet tooth or in need of starchy foods.

Learn to like green tea. I wasn't into it before this diet, but I've gotten used to it. No big deal. You have to get away from sodas and diet sodas. Sodas are loaded with useless, empty calories and diet sodas have aspartame in them.

Also on carbs, you'll end up eating most of your carbs in the morning, which is great advice.

For exercise, the 17 minutes of walking each day is sound advice for people who never exercise, but for me it wasn't enough.
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1,300 of 1,370 people found the following review helpful
3.0 out of 5 stars A Guide, Not a Cure November 4, 2011
All diet books cater to these notions: you'll lose weight fast, it'll be easy, and only THIS diet book has the proper secrets to success. The 17 Day Diet fits those criteria.

The difference between a quality diet book and a scam is that some leave the reader properly informed about the foods that make us thrive and have a normal body weight (South Beach Diet, Zone Diet, 17 Day Diet), and some are based on fantasy premises, such as that your blood type makes a difference, your ethnic background makes a significant difference, or your astrological sign makes a difference. The 17 Day Diet is a quality diet book.

The keys to sustained weight loss (30 lbs. or more, maintained for longer than TWO YEARS, not six months, or one year) are established by good research. You don't need to buy a book to accomplish the requirements: proper diet, and physical activity. I'm a family physician that lost more than 30 lbs. 16 years ago, and have kept it off. I did it by following the research based information noted long ago in a Scientific American article. And I'll give you the info for free in two parts:

Food: Eat fresh fruits and vegetables, lean meat and fish. Stay away from the white stuff (bread, pasta, rice, potatoes, sugar). Even more simply put by Michael Pollan in his books: Eat food. Not too much. Mostly vegetables.

Exercise: Here's the rough part: people that have lost 30 lbs. and kept it off for more than two years AVERAGE an hour of physical activity per day. Lots of ways to get this done, often creativity is required. I have patients that are long-haul truckers and traveling salesmen that, against formidable odds, are thin and healthy.
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505 of 540 people found the following review helpful
5.0 out of 5 stars 17 day diet - 1 year later June 8, 2012
I started the 17 Day Diet on June 1, 2011 and my life has not been the same. I have always been a "big girl" - in high school I was a size 16/18 and I hated myself. Over the years I have gained and lost several people; until the 17 Day Diet (highest was 297 lbs).

I had lost a few pounds before starting; however, since starting the 17 Day Diet, I lost 30 lbs in the 1st 3-4 months. All during this time, I never left phase II (that's what I call it) until I lost 40 lbs. I went down to a size 16 in May; size 14 by August; size 12 by December (lost 2 lbs between Thanksgiving and Christmas) - no matter what celebration I attended, I always went right back on phase II the next day; and by May of 2012, I was a very happy size 10. Oh my goodnes...I have never been a size 10 - I think I was born bigger than that! I am not trying to lose anymore weight; but, it just seems to happen without really trying. I was only going to be a size 14 - I was very surprised that I have continued lose weight by just eating from this plan.

I now call this my eating plan. When asked what I did, I tell people I changed my eating plan - I really hate to call it a diet; but, I am very happy to share if questioned further.

My secret is dark chocolate (hated it until I purged my system of sugar in the first 17 days) and Skinny Cow fudge bars - Dr. Mike directed me to these in his book. Oh yes...I was a night snacker - so I eat my 2nd yogurt with ground flax (gives texture & good for you) before bed - toasted coconut is my favorite (Dannon 80 cal). You will be surprised at how much food you can and should eat to keep your body burning at a healthy rate. Another key - eat everything your supposed to, especially his 2 rules (2 eggs, 2 yogurts, 2 fruit, 2 tbs. olive or flax oil, and green tea).
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Most Recent Customer Reviews
5.0 out of 5 stars Highly recommended!
Heartily recommend this book! My wife and I each lost fifty pounds by following the diet, and so far,(over a year later) the weight is still off. Read more
Published 1 day ago by Gene in Denver
4.0 out of 5 stars I'd give it more than 17 days
I mean a lot of this is common sense to most already healthy eaters. We know not to eat fried foods, donuts, soda. Read more
Published 1 day ago by Jen
5.0 out of 5 stars Five Stars
so very true. Worked Great
Published 2 days ago by Inola
5.0 out of 5 stars My hero!
Best diet ever!~
Published 2 days ago by J. Goggins
4.0 out of 5 stars Four Stars
Great reading!
Published 2 days ago by James R.
5.0 out of 5 stars very pleased. Thanks
Superfast shipping....very pleased. Thanks.
Published 2 days ago by Katie Smiddy
3.0 out of 5 stars Three Stars
Not exactly what I was looking for
Published 4 days ago by Michael P. St Romain
3.0 out of 5 stars Three Stars
great price
Published 6 days ago by kathy Samson
5.0 out of 5 stars Love This Book
If you really want the pounds to come off, this is the book for you! I have a friend that has lost 52 pounds following this diet. Read more
Published 6 days ago by Maureen O'connor
5.0 out of 5 stars I was never really hungry and it had enough different things on it...
My girlfriend turned me on to this diet. It was eazy to follow and really did work. I was never really hungry and it had enough different things on it that it wasnt like Atkins... Read more
Published 7 days ago by Debbie
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Will this work for vegatarians
Hi, I am ovo-lacto vegetarian also, and it is working for me, you just have to replace the meat with some free range eggs and I use Greek yogurt, veggie burgers and don't forget to take a multivitamin daily, and of course lots of vegetables and the 2 servings of fruit you are allowed in the first... Read More
Oct 27, 2011 by Sophitas78 |  See all 3 posts
17 days works, 42 days is AWESOME!!!
I like the Super Shape 21 Day Diet book. It's 3 weeks you lose about 2 or 3 pounds a week. It's easy small , easy and tasty meals. I lost about ten pounds. I did it again lost another ten pounds. I love this diet its awesome.
Apr 10, 2014 by marilyn |  See all 3 posts
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