What is the 17-day diet 2

What is the 17-day diet

Cycle 3. Achieve
You are on a 34-day diet and you will have lost between 5 and 7 kilos, perhaps some more depending on what you have left over. In this phase, pasta returns, although star foods are still proteins (taken more moderately by the arrival of new foods) and non-starchy vegetables. You can already drink a little alcohol but with measure. The objective of this phase is to help you achieve good eating habits for a lifetime: control rations, eat at regular times and include healthy foods. You will lose weight more slowly, unless you increase aerobic exercise (45 to 60 minutes on most days of the week), not taking carbohydrates at dinner, and not drinking alcohol. If you still have weight to lose at the end of this cycle, return to the "Accelerate" cycle. If not, go to the last cycle "Arrive"

Foods from the 'Achieve' cycle
1. Proteins. All those who ate more turkey sausages or meats and turkey bacon in a moderate way, since you will eat more carbohydrates.
2. Starches and natural starches. From the half cup of the previous cycle it is passed to one cup. Also, you can eat a slice of whole wheat bread. The menus also include whole wheat pasta.
3. Vegetables and fruits. To the fruit already allowed, apricots, bananas, cherries, pears, figs, mangoes, 2 slices of pineapple, pomegranates, kiwis and mandarins are added in an amount not exceeding 2 pieces daily or 2 cups if the fruit is small.
4. Probiotics. Low-calorie cheese (60 g), semi-skimmed and skimmed milk, rice milk, almond or soy without sugar are added to dairy products already in an amount not exceeding one cup.
Example of the 'Achieve' cycle menu
Breakfast: 1/2 cup of whole grains or a slice of whole wheat bread, 2 eggs or 4 egg whites cooked without oil or 1 serving of probiotics, 1 serving of fruit. Green Tea.
Food: 1 moderate portion of protein (meat or fish, seafood or eggs) or vegetables with 1 serving of probiotics, dairy or dairy replacement. Unlimited amounts of vegetables and 1 serving of natural starches (one slice of whole wheat bread, one cup of brown rice or pasta, one boiled potato, one cup of legumes, etc.). Green Tea.
Dinner: 1 moderate portion of protein (meat or fish, seafood or eggs) and an unlimited amount of vegetables. Green Tea.
Snacks: the second piece of fruit or the second serving of probiotics (a yogurt or 60 g of skim cheese, for example)
Extras: 1 to 2 tablespoons of healthy fats (olive or linseed oil) to use for cooking.
Physical activity: almost every day, between 45 minutes and an hour of aerobic exercise: running, fast walking, cycling, etc.

Cycle 4. Arriving

You have reached your ideal weight. Now, it's about staying on it. And you already know, if you do not change your habits, the kilos that cost you so much to lose will return. For 17 days, you will learn to eat so you don't get fat again. For this, the 17-day diet includes enjoying no more than 3 "favorite foods" every weekend. The rest of the days and as a rule, continue eating "well".

Have breakfast
as you have been doing in any of the previous cycles.

Limit alcohol
at the weekend and do not spend 1 to 2 glasses a day (no more than a glass of wine, 350 ml of beer or 45 ml of strong drink).
Don't go over 3 "favorite foods" a week.
Low fat.
 Banish fried foods forever and use no more than 2 tablespoons of oil a day. Take skimmed cheese and milk, light sauces, etc. Forget about the cold cuts, butter and cream. Prefer aromatic herbs, lemon juice, vinegar or spices to flavor.

Low sugar
control. Sweeten with saccharin, drink sugar-free drinks, prefer fruit to sweets and pastries.
Exercise both on the weekends and on other days.
Weigh yourself often and as soon as you gain 2 kilos, go back to the “Accelerate” cycle.
More information in the book "The diet of the 17 days", by Dr. Mike Moreno. Editorial Aguilar.