17 Day Diet Guidelines:
17 Day Diet Guidelines:
17 Day Diet DO’s:
DO enjoy unlimited proteins and vegetables. There is no excuse for starving yourself on this diet. You can eat as much of these as you’d like – you should never go hungry. Easy Garlic Chicken or Basil Tuna Steak with a Salad are 2 examples of recipes in our 17 Day Diet Complete app. As you progress into cycle 2 & 3 you are allowed more protein options as well as veggie options.
DO Eat 2 low-sugar fruits a day. Fruit helps with digestion, has healthy vitamins and is a good all natural sweet to snack on. In cycle 3 you are given more fruit options. Eat 2 servings of probiotics a day. Probiotics help with digestion and weight loss. Yogurt, kefir, live-active cottage cheese, miso, kimchi and tempeh are just a few examples. You can combine your fruit and probiotic by drinking a smoothie or eating a fruit and yogurt bowl.
DO Add 1- 2 servings of “friendly fats” to your day. Olive oil and flaxseed oil are allowed on the first 2 cycles. You can add avocado’s, nuts, seeds and other oils starting in cycle 3. Adding oils is simple as you can use them to cook with or add a TBSP of flaxseed oil to your smoothie. Some people add ground flaxseeds to smoothies to help with constipation. Learn about good fats vs bad fats here.
DO Drink at least 8 (8 oz) glasses of water a day. Drinking water is one of the most important 17 day diet guidelines and a key to weight loss. Water keeps you hydrated, can help with cravings, helps with weight loss and keeps you healthy. You are allowed other drinks such as coffee, tea and zero calorie soda’s. However – none of these count towards your required water intake.
DO Start your day with some lemon water – can be warm, cold, or hot. The lemon water helps wake up your digestive system.
DO Drink green tea every day for added weight loss benefit.
DO Exercise at least 17-34 minutes a day. This is just a minimum, too. If you want to exercise more, go for it! Exercise options are unlimited! Walking, biking, swimming, yoga, hiking, dancing, aerobics, pilates, weight training, snowboarding, skiing, kayaking and HIIT are just a few examples of what you can do to get your body moving every day. FitnessBlender.com is great for workout videos. They offer cardio, aerobics, strength training, body weight workouts, pilates, yoga and more! I love using the site when I just don’t feel like going outside the house to workout, you can use their videos anywhere and it’s free! If you want to take a day or 2 off from exercise, this should be fine. But try and make your day at least slightly active, like take the stairs instead of the elevator!
DO Focus on how far you’ve come not how far you have to go. Take note of little changes such as how your clothes feel on your body, how you look in the mirror, and how you feel. Success can be measured in multiple ways not just the number on the scale! Before/after pictures and measuring tapes can help you see your progress as well.
DO Get the 17 Day Diet Breakthrough Edition book for more information about the diet. It will tell you what is allowed/not allowed and how to do the diet well. It also has many added features such as the PMS exception diet, eating out tips, ethnic food tips and the new optional fast guidelines.
DON’Ts
DON’T Eat starches/carbs on the first cycle. No bread, pasta, rice, grains, beans, oatmeal, tortillas, or starchy veggies such as squash, potatoes, corn and peas. In the 2nd cycle you are allowed some starches (2 servings a day): rice, oatmeal, beans, and some starchy veggies such as potatoes, corn, some squash and peas. These MUST BE eaten before 2pm! The 3rd cycle allows for breads and tortillas as well as a couple more starchy veggies. Learn about Good Carbs vs Bad Carbs here.
DON’T Drink alcohol until cycle 3.
DON’T Eat donuts, cakes, pies, cookies and other “bad for you” sweets. They’re truly NOT recommended on this diet. Of all the diet guidelines listed here, I highly recommend sticking to this one. If you have an “addiction” to these kinds of foods, just know that if you stop now, it might be hard at first, but hold on it gets so much easier, and will get to a point where you won’t even desire foods like this and realize they make you sick! To help curb sweet cravings, you are allowed super dark chocolate in moderation, as well as sugar free jello. You can also make a tasty “frozen yogurt” treat using Plain Greek Yogurt, unsweetened cocoa powder and stevia. Stir and freeze.
Hope these 17 Day Diet Guidelines help you get on the right track to healthy and quick weight loss! if you ever have questions, feel free to ask me anytime!
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