The first three stages (Accelerate, Activate and Achieve) run for 17 days each, while the fourth stage (Arrive) is ongoing maintenance. The underlying premise is that altering intake (in terms of both caloric value and composition) causes 'body confusion,' preventing a slowing in metabolism that might otherwise occur. Why seventeen days? No idea - it must be magic.
Stage 1 is the most restrictive. Though a sample 17 day menu's provided, the formula is the same for every day: a glass of hot water with the juice of half a lemon and three cups of green tea (to speed metabolism), three servings of lean animal protein in the form of poultry, fish and eggs (though tofu can be substituted), one large salad with olive or linseed oil and vinegar, one large serving of steamed vegetables, two servings of fruit and two servings of probiotic (Yakult, yoghurt, kefir, tempeh). With the exception of Yakult (a small bottle) and salad dressing (one tablespoon of oil, two of balsamic vinegar) there's no restriction on serving sizes; the variety of allowable foods, though extensive, is limited to "low sugar" produce, and eggs are only allowed daily, in the form of two whole eggs, one whole and two whites, or four egg whites. The program also allows unlimited amounts of salsa and other low-calorie condiments.
So day 1 is:
BreakfastMoreno's clearly not particularly interested in food as cuisine - the suggested snacks devolve by day 6 to "2nd serving of fruit, 2nd serving of probiotic." There are twenty-two recipes included, ranging from the 17 ingredient (coincidence?) "Dr Mike's Power Cookie" to the blending of kefir, fruit and yoghurt into a "Yoghurt Fruitshake" and I see online that US participants in some places have the option of meal delivery. I found it particularly annoying that the recipes, which are included as an appendix, aren't in any particular order - time of day, occurrence in the program, or alphabetical, making it harder than it needs to be to see what exactly the "Taco Salad" comprises.
2 scrambled egg whites
1/2 grapefruit of other fresh fruit
1 cup of green tea
Lunch
Large green salad topped with tuna and dressing
1 cup of green tea
Dinner
Plenty of grilled chicken with liberal amounts of any vegetable on the list, raw or steamed
1 cup of green tea
Snacks
175g sugar-free natural yoghurt or other probiotic serving mixed with 1 - 2 tablespoons sugar-free jam
1 serving of fruit from the list
The 'Activate' stage starts on day 18 and introduces alternate day additions - a wider range of proteins (shellfish and lean cuts of red meat), limited quantities of low GI (though he doesn't say that) grains, pulses and starchy vegetables.
A sample menu at random:
BreakfastStage 3 ('Achieve') kicks in at day 35 and adds an optional glass of wine per day; a slightly expanded protein range (fat-free turkey bacon, some game); a slice of multi- or wholegrain bread, cereal and pasta; and wider ranges of fruit, vegetables, dairy, snacks and fats (including nuts and avocado).
25g porridge oats, cooked (I assume in water but Moreno doesn't specify)
4 egg whites, scrambled
1 peach, sliced
1 cup of green tea
Lunch
Prawn salad: cooked prawns, 30g of chopped onion, generous bed of lettuce leaves, 1 tomato (large) and 1 tablespoon of olive oil
1 baked sweet potato, medium
1 cup of green tea
Dinner
Pork chops, grilled
Steamed veggies
1 cup of green tea
Snacks
150g blueberries with 175g sugar-free fruit-flavoured yoghurt
175g sugar free fruit-flavoured yoghurt or 240ml kefir
A sample day:
Breakfast"Courgette"? Yes, though bought in Australia this is the British version of The 17 Day Diet, so all the weights are given in both metric and Imperial, and "lorries" are used to explain biochemical processes. There are also references to tilapia, which are cultivated in the UK and US but categorised as noxious invaders in Australia.
225g sugar free fruit-flavoured yoghurt
45g Muesli or organic granola
1 piece of fresh fruit (i.e., 1 peach, 1/4 cantaloupe, 1/2 grapefruit or 1 orange)
1 cup of green tea
Lunch
Tomato stuffed with crab salad: mix lump crab meat with 1 tablespoon light mayonnaise, 2 tablespoons chopped celery and serve on a generous bed of lettuce
Medium jacket potato with 1 tablespoon of fat-free sour cream or 100g brown or Basmati rice
1 medium eating apple
1 cup of green tea
Dinner
Roast beef, silverside
Courgette, sauteed with 1 tablespoon olive oil and Italian spices
1 cup of green tea
Snacks
2nd probiotic, dairy or dairy substitute serving
1 frozen fruit bar
The final stage ('Arrive') is a modified program aimed at long-term adherence - for five days a week follow any of the menus from stages one to three, with a more liberal (but not wholly abandoned) approach from Friday night over the weekend. Still, Moreno cautions, avoid binging and maintain moderation, just loosen things a little. He also recommends exercise throughout the program, once again magically - 17 minutes of gentle daily exercise during the first phase, doubling that up for the second stage, and maybe increasing the intensity for the duration.
There are several things I really like about The 17 Day Diet, at least in theory. There's acknowledgment that menstruation derails programs, and a corresponding modification for that week (including brazil nuts for selenium and a little dark chocolate if craved); there are cultural adaptations for a number of culinary tastes, with corresponding differences in emphasis on flavours and produce; and I believe this is the first program I've seen that specifically addresses the problem of shift work, particularly when carbohydrate intake is prohibited after a set time (in this case 2PM).
For the most part Moreno gives an explanation for his restrictions and requirements, citing studies about rapid weight loss, diet-linked conditions (like heart disease), and the impetus for the program appears to be strongly tied to his clinical practice as a physician.
This is also the first diet book I've seen that mentions any of the benefits of being fat, from improved bone density to better heart disease and diabetes statistics for women with fatter thighs. The whole book, however, is strongly weighted to women readers - in the section discussing health benefits of his program Moreno references slipping in to a little black dress, which leaves out any non-girly women and all but the cross-dressing men, and his description of research into improved sex with weight loss focuses only on extremely obese women who have a poor body image.
There were several thing I didn't like about The 17 Day Diet. I'm not a huge fan of programs that eliminate whole categories of food, but at least the 17 Day Diet reintroduces them after a comparatively short time.
I am extremely dubious about the power of hot water and lemon juice to detox, increase metabolic rate, aid digestion or in fact do much more than create ritual and ensure adequate vitamin C intake, but this element is common in many diets.
There's also the warning to consume fruit or carbohydrates after two o'clock, when they'll magically turn from energy to fat, although carb-rich vegetables are included in dinner. There are other unexplained magical elements, like 17 day cycles and 17 minutes of exercise, but I think the bullshit factor's lower than most programs. I'm starting it today, so check our other blog for how it works out in practice. - Alex
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