food list by cycle

mycrazy8splus1

here is an allowable foods list for cycle 1

PROTEINS
Fish
Canned Light Tuna (water packed)
Catfish
Flounder
Salmon
Sole
Tilapia
Buffalo
Venison
Antelope
Elk

* 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 Breast
Eggs (2 eggs = 1 serving)
Egg Whites (4 egg whites =1 serving)
Turkey Breast

CLEANSING VEGETABLES (Eat Liberally)
• Artichoke
• Artichoke hearts
• Asparagus
• Bell peppers, green, orange, red, yellow
• 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
Acidophilus milk: (1 cup = 1 serving)
Kefir: similar to a drinking-style yogurt; great for making smoothies (1 cup = 1 serving)
Low-fat 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)
Yakult: (1 cup = 1 serving)
Yogurt, any type, including Greek-style, sugar-free (6 oz. container = 1 serving)


FRIENDLY FATS: 1 TO 2 TABLESPOONS DAILY
Flaxseed oil
Olive 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.

Substitutions for vegetarians:
One-half cup of tofu (any type)
One-half cup of beans, lentils, or any legume
1-2 vegetarian or black bean burgers (made from textured vegetable protein)
2-4 ounces any vegetarian cheese, including soy cheese
2 vegetarian “sausage” links (great substitute for eggs!)
2 scoops vegan rice protein powder (great for smoothies, blend with 1 cup unsweetened almond milk and a fruit) for a quick 17-Day Diet vegetarian breakfast
Any type of vegetarian meat substitute made from textured vegetable protein (see package for serving size)
For dairy substitutes: 1 serving is 1 cup unsweetened soy milk, almond milk, or rice milk
For yogurt substitutes, it is fine to use soy milk yogurtThese subs will work for all cycles as meat-protein substitutions.

mycrazy8splus1

Same as Cycle 1, but add in the following for Cycle 2:

Seafood:

Clams
Crab
Mussels
Oysters
Scallops
Shrimp

Lean Cuts of Meat:

Flank Steak
Top Sirloin Steak
Top Round
Eye of the round
Beef round tip
Beef top sirloin
Beef top loin
Lean ground beef
Pork Tenderloin
Pork sirloin chops
Pork boneless loin roast
Pork top or center loin chops
Lamb shanks
Lamb sirloin roast
Veal cutlet



Natural Starches- all to be eaten prior to 2pm:

Grains: (1 serving = ½ cup)
Amaranth
Barley, pearled
Brown rice
Bulgar
Couscous
Cream of wheat
Grits
Longer rain rice such as basmati
Millet
Oat bran
Old-fashioned oatmeal
Quinoa

Legumes: (1 Serving = ½ cup)

Black beans
Black-eyed peas
Butter beans
Garbanzo beans (chickpeas)
Great northern beans
Kidney beans
Lentils
Lima beans, baby
Navy beans
Peas
Pinto beans
Soy beans
Split peas

Starchy Vegetables:

Breadfruit (1 serving = 1 cup)
Corn (1 serving = ½ cup)
Potato (1 serving = 1 medium)
Sweet potato (1 serving = 1 medium)
Taro (1 serving = ½ cup)
Winter squashes (acorn, spaghetti, butternut, etc) (1 serving = 1 cup)
Yam (1 serving = 1 medium)

Cleansing Vegetables
(same foods as Cycle 1)
Low-Sugar fruits
(same foods as Cycle 1)
Probiotics
(same foods as Cycle 1)
Friendly Fats
(same foods as Cycle 1)
Condiments
Condiments and seasonings are allowed in moderation: salsa, low-carb marinara sauce, lite soy sauce, low-carb ketchup, fat-free sour cream, low-fat, low sodium broth, Truvia (a non-caloric sweetener 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.

mycrazy8splus1

The idea behind Cycle 3 of the 17 Day Diet (Achieve Cycle) is to learn to achieve healthy eating habits including portion control, consistent mealtimes and eating healthy foods on a regular basis. Cycle 3 introduces new foods, increase in your aerobic exercise to 45 to 60 minutes per day, and continue to eat no carbohydrates after 2pm.

In addition, in Cycle 3 you’ll be eating less protein because you’re increasing your overall food intake. Keep your protein portions per meal down to the size of a kitchen sponge. During Cycle 3 of the 17 Day Diet you may also enjoy up to one alcoholic drink per day (5 oz wine, 12 oz beer, or 1 1/2 oz hard liquor). You’ll continue to eat up to two servings of natural starches per day. Remember not to eat your starches and fruit after 2pm on Cycle 3 if you are concerned about your weight loss slowing down (although it is permissible to enjoy starches/fruit after 2pm in Cycle 3).

You’ll continue the habit of drinking your hot lemon water first thing in the morning to stimulate your digestive juices, a cup of green tea at each meal, and at least eight 8 oz of plain water every day.

Here’s a list of Cycle 3 Foods:

Lean Proteins:

Fish, Shellfish, poultry and lean meats from Accelerate an Activate Cycles

Additional Poultry:
Cornish Hen
Quail
Pheasant
Reduced-fat turkey bacon or sausage or lunch meat
Canadian bacon

Natural Starches:

Breads (1 slice = 1 serving):
Cracked wheat
Fiber-enriched bread
Gluten-free bread
Multi-grain bread
Oat bran bread
Sugar-free bread
Pumpernickel
Rye bread
Whole grain bagel (1/2 = 1 serving)
Whole wheat pita bread, 1 pocket
Whole wheat tortilla- 10”

High Fiber Cereals (1 cup = 1 servings, unless where indicated):

All-Bran
All-Bran Extra
All-Bran Ban Buds
Fiber One
Gluten-free cold cereals
Low-sugar granola (1/2 = 1 serving)

Pasta (1/2 cup = 1 Serving):

Whole-wheat pasta
Gluten-free pasta
Vegetable-based pasta
High-fiber pasta
Udon noodles

Vegetables – Unlimited:

All cleansing vegetables from Accelerate and Activate Cycles
Alfalfa
Broccoli sprouts
Chilies
Cilantro
Fennel
Grape Leaves
Jicama
Kelp and other edible seaweeds
Kohlrabi
Nopales (edible cactus)
Pea pods
Radishes
Rhubarb
Rutabaga
Summer Squash
Swiss Chard
Yellow wax beans
Zucchini
Virtually any vegetable

Fruits- 2 servings daily (1 serving = 1 piece of fresh fruit or 1 cup of chopped fresh fruit)

All fruits from Accelerate and Activate Cycles
Apricots
Bananas
Cherries
Currants
Figs
Kiwi
Kumquats
Guava
Mango
Papaya
Pineapple
Pomegranate
Tangerine
Tangelo
Virtually any fresh fruit

Probiotics:

Probiotic Foods from Accelerate and Activate Cycles
Low-calorie cheeses (brie, camembert, fontina, low-fat cheddar, edam, feta, goat, limburger, and part-skim mozzarella) (1 serving = 2 ounces)
Low-fat cottage cheese (1 serving = ½ cup)
Low-fat milk, including skim (1 serving = 1 cup)
Low-fat ricotta cheese (1 serving = ½ cup)

Dairy Substitutes: sugar-free rice, almond or soy milk (1 serving = 1 cup)

Friendly fats – 1 to 2 tablespoons daily, unless where indicated:

Avocado (1 serving = ¼ fruit)
Canola Oil (1 serving = 1 tablespoon)
Walnut Oil (1 serving = tablespoon)
Light mayonnaise (1 serving = 2 tablespoons)
Mayonnaise (1 serving = 1 tablespoon)
Nuts or seeds, un-oiled (1 serving = 2 tablespoons)
Reduced-calorie margarines (1 serving = 2 tablespoons)
Reduced-fat salad dressings (1 serving = 2 tablespoons)
Salad dressings (1 serving = 1 tablespoon)
Trans-free margarines (1 serving = 1 tablespoon)

Optional Snacks: All under 100 calories

Babybell low-fat cheese – 2 disks
Frozen fruit bar
Fudgsicle, 100 calorie bar
Granola bar, reduced sugar and fat
Microwave popcorn, light (4 cups)
Skinny Cow ice cream sandwhich
Sugar-free pudding cup
String cheese – 1stick

mycrazy8splus1

Cycle 4 of the 17 Day Diet is the “Arrive” cycle in which you have established healthy eating habits and now it’s time to maintain the weight you have lost in the first three cycles of the diet.

By now if you’ve reached Cycle 4, you have achieved your weight loss goals. It’s now up to you to maintain your weight loss by establishing strategies that will help you keep your weight down for the rest of your life.

The idea behind Cycle 4 of the 17 Day Diet is to continue to confuse your body and shock your metabolism by having five days of controlled eating (living by Cycle 3 standards) followed by two days of increased calories.

The strategy of Cycle 4 is that during the week you continue to eat meals from any of the three cycles. Starting with Friday’s dinner through Sunday’s dinner, enjoy your favorite foods in moderation throughout the weekend. Plan to have up to three meals during your weekend that you normally would not eat during your controlled weekdays. The idea here is to eat moderately, no binging, and resume low-caloric, healthy eating patterns on Monday morning.

Cycle 4 also includes exercising, hot lemon water in the mornings, green tea for meal times, and at least eight 8 oz of plain water per day.

During Cycle 4, Dr. Moreno recommends weighing yourself on weekends. If you see your weight rise three to five pounds, immediately return to one of your favorite cycles to shed the pounds.

Cycle 4 is all about maintaining a healthy lifestyle. Continuing to live by the Cycle 4 rules, you’ll live the rest of your life choosing the right foods, maintaining an active lifestyle, and reaping the rewards of a slimmer, healthier you!

Calderon46

Thanks for the information in this thread, very useful!

slimbettie

wow crazy. thanks so much for all the effort you put in do post all this very useful info.

mycrazy8splus1

:happy: :happy: