“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!
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.
MISTER M.D., CAN YOU PLEASE TELL ME
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.
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.
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.
MISTER M.D., CAN YOU PLEASE TELL ME
Do I have to exercise while on the 17 Day Diet?
Yes, but I won’t be asking you to sweat to golden oldies, pump it up or feel the burn. In other words—no overexercising. Since you’ll be scaling back on calories, you should do less exercising, or else you’ll get too run down and sore, especially during the first two Cycles. I will ask you, however, to do just 17 minutes a day of easy exercising like walking.
The 17 Day Diet has a companion exercise DVD called the 17 Minute Workout that you can purchase from our website, www.the17daydiet.com. It’s cardio-based and geared toward pure fat-burning.
So put down this book. Do this workout, or go outside and walk around your neighborhood for 17 minutes. Then come back and pick up where you left off.
GET SKINNY SHORTCUT
Posture Stand up straight. Not only does slouching make your belly protrude, but it gives your core muscles an undeserved break. Standing erect, with the stomach held in, encourages the abs to work and can make you look slimmer naturally—and in an instant.
LEAN 17: Are You Ready to Be a Total Hottie?
Take this quiz to see if you are ready to go on the 17 Day Diet. A successful and healthy weight loss requires the right frame of mind. Circle the answer that best describes your level of commitment.
0 to 17 points: Immediately re-evaluate your commitment to improving your health. If you don’t act decisively now, serious health problems are on the horizon.
18 to 26 points: Go back over your answers and see what you need to shore up. You may be taking some unnecessary risks with your health and should make an extra effort to change.
27 to 42 points: Re-examine your desire to go on the 17 Day Diet. What improvements can you make to boost your score? You need just a little bit more determination and commitment to be thinner and healthier.
43 to 51 points: You’re ready to start the 17 Day Diet and enjoy success—congratulations!
6 REASONS Not to Freak Out about Being Fat
One of my patients joked recently about the pluses of her plus size: “I can shoplift in my cleavage. And I don’t have to ask my boyfriend, ‘Do I look fat in this?’ I do.” That conversation got me thinking about some of the health advantages to being overweight. Although I don’t recommend staying fat, there are some pluses to being a plus size. Here are six ways in which some padding can tip the scales in your favor.
A little meat on your frame can ward off osteoporosis, a condition of fragile bones that’s less likely to occur in overweight women. Weight-bearing bones stay stronger.
Healthier Hearts and Lower Risk of Diabetes
Women with larger thighs have a lower risk of heart disease and early death, says a study in the British Medical Journal. Those with stick-thin legs face the greatest chance of developing heart disease. Why? Added lower-body muscle mass can promote a better metabolism. Also, a 2008 study published in Cell Metabolism found that the fat that accumulates around the thighs and hips, called subcutaneous fat, actually lowers risk of diabetes. Pear shapes, be proud.
Recent twin studies have found that the sister with more weight was judged to have a more youthful look. A gaunt face can definitely add some years, so carrying an extra few pounds can help create a more youthful appearance. It may also help to fill out a few of those more significant wrinkles that scream out “aging!”
The more you weigh, the bigger they get. Breasts are made up of mostly fat, and any excess pounds practically go straight to your chest. Unfortunately, when you lose weight, boob flab is one of the first things to go.
Are you thinking of starting—or growing—your family? Underweight women were 72 percent more likely to miscarry, reports a London study. More specifically, leaner women when they conceived had a much higher percentage of miscarrying within three months of pregnancy. However, those few extra pounds on overweight women actually proved to have the opposite effect on their pregnancy.
It’s not the skinny folks who have a fast metabolism; it’s the overweight people! It takes more energy to operate anything bigger, so bigger people use more energy to do the same things that smaller people do. But metabolism isn’t the only thing that determines weight; it’s also how much you eat and exercise that matters.
Best Reason of All
People who are really out of shape, who start exercising, get fitter faster! The fact is your body wants to be in shape. It wants to be healthy. It wants to look good. It wants to be hot! So, the more out of shape you are, the faster your body will respond to your weight loss efforts.
Number Of Pages: 256
Published: 15th April 2011
Dimensions (cm): 21.6 x 13.5 x 3.2
Weight (kg): 0.43