Dr. Moreno's 17-day diet: a proven option!

If you are determined and want to regain your previous slim figure, then the 17-day diet is what you need! This diet can be used both for quick weight loss (for example, for an upcoming holiday) and as a long-term plan to stay in shape.

The 17-day diet was developed by Dr. Mike Moreno. Its name is a little misleading; This is not one diet that lasts 17 days, but several consecutive 17-day stages. But, which is typical, you can stop at any time if you think that the result obtained is quite enough. However, even despite the name, the Moreno diet has gained enormous popularity since its creation (this happened back in 2010, when the doctor’s book was presented to the general public).

Mike Moreno, bestselling author of “The 17 Day Diet”

What do we love about Dr. Moreno's diet?

First of all, it is a low-carb approach to weight loss that the technique is based on. Most people who stay thin without dieting eat low-carb foods without even thinking about it. Fast carbohydrates found in bread and pasta are essentially empty calories, they do absolutely nothing, but they make you gain weight. In a word, regardless of whether you are on Dr. Moreno’s diet or not, without fast carbohydrates your figure will be better in any case.

Moreno Diet

We also like that the Moreno Diet focuses more on the quality of food than the number of calories consumed . Indeed, if you eat healthy food, then you don't need to count calories. Yes, counting calories is very important, but the type of food you eat is much more important. The body will function better if it is provided with more nutrients. Plus, you'll lose weight faster if you include vitamins, minerals, and healthy fats in your diet. Your body will look better, your waistline will return, your skin will glow and your hair will be silky. What you eat shows up externally.

Note! The 17-day diet is based on fresh and healthy food, different for each stage of the method. Not only will this relieve so-called diet boredom, but it will also create "metabolic confusion" that Moreno says will further enhance results.

Please also note that this sustainable eating plan is intended to be used long-term, meaning it is not a short-term solution to a problem. As you progress through the stages, the severity of the diet decreases. The first stage is the toughest, but over time it will become easier for you (by the end of the course, even alcohol is allowed in moderate quantities). This 17-day diet is designed not only to achieve an ideal weight, but also to maintain it further.

Advantages of the diet

1. In addition to the noticeable weight loss that can be noticed in the first weeks, the Moreno diet dramatically accelerates metabolism and promotes the formation of healthy eating habits.
2. Accelerating metabolism and losing excess weight have a positive effect on the general condition of the body.
3. Many of those who have tried the technique on themselves note that their headaches began to hurt less often, insomnia subsided and various ailments disappeared.
4. The functioning of the gastrointestinal tract is also optimized, vigor and activity appear, and the body’s energy potential increases.
5. A varied diet can also be considered an advantage of Dr. Moreno’s method. The choice of products, even in the first stages, is quite large, and therefore you are unlikely to want to quit the diet at the very beginning.
6. It’s also good that the diet rules do not call for fasting at all; the menu is quite balanced.

Who is it best for?

The technique is ideal for those who want to review their current diet and make the process of losing weight healthy and nutritious. In other words, the best option for people who want to start from scratch. The dishes are tasty and healthy, and weight loss is guaranteed. Once you've completed the Moreno Diet (which is different from other nutrition plans), you'll be given a strategy to maintain your results. Exercise is an integral part, and all recommendations are quite reasonable and acceptable for most people (even for those who currently do not exercise at all). This means that even if you have a lot of extra pounds, you can still follow Dr. Moreno's plan.

The diet is suitable for very heavy people

Recipes

To ensure that every day on the Moreno diet brings not only benefits for losing extra pounds, but also vivid organoleptic impressions, try to create a menu using various recipes. Next, we have collected for you several dishes that will provide both benefits for the diet in question and the desired variety in taste.

Arugula salad with mozzarella

To prepare the dish you will use:

Cut the tomatoes in half and mix them with the arugula. Next add small mozzarella balls, lemon juice and olive oil. After mixing everything thoroughly, serve the dish.

Turkey with vegetables

Cooking will require you to use the following products:

Salt and pepper the washed turkey fillet. Place it on a baking sheet on pre-lined foil, and then cover it with chopped bell peppers, carrots and onions. Wrap the resulting dish in foil and place in the oven for 40 minutes.

Smoothie with currants

To create the dish you will need:

Place all ingredients in a blender, mix and refrigerate for 15 minutes. Then serve the finished smoothie chilled.

Moreno diet: results and scientific point of view

The 17-day diet described in the article follows several scientific principles and really works. There are several reasons for this.

1. It is low in calories (just like the cabbage soup diet). Due to moderate food consumption, the body is forced to make up for the calorie deficit by burning fat. By carefully controlling your intake of certain food groups (mostly starchy carbohydrates and sugars, as well as fats), Dr. Moreno's diet eliminates excess calories that you don't need anyway.
2. It involves active protein consumption . Protein has a high thermal effect, which means it stimulates metabolism and burns calories. Plus, protein makes you feel fuller, which minimizes the likelihood that you'll crave bad carbohydrates.
3. It involves consuming large amounts of fiber . Vegetables that are high in fiber are low in calories but filling, so you can eat a lot and get the most nutrients and few calories. You will not suffer from hunger, and your metabolism will noticeably improve due to fiber.
4. It involves low sugar consumption . Sugar (including natural sugar) increases the production of insulin, an important hormone that transports nutrients to the liver and muscle tissue, but prevents fat burning. If you keep your insulin levels low, you will lose more extra pounds.
5. It's cyclical . All cyclical diets include different nutritional approaches, therefore, the diet will be varied and nutritional deficiencies will not occur.

Dr. Moreno's test

Test results

Cons, side effects and contraindications

Moreno's effective program, like any other diet program, has its drawbacks. You should be fully aware of each of them, as they can seriously affect the practicality, efficiency and security of the menu. So, the main disadvantages of the system discussed in the article include:

• A long period. Only patient people can endure the diet. You have to wait quite a long time for the result.
• High probability of failure at the first stage. The fight against nutrient deficiencies at the first stage often ends in losing weight.
• A strong feeling of hunger that may not leave you during the first two stages.
• There is a high likelihood of muscle weakness, nausea, loss of strength, problems with stool and sleep.

When studying in detail the principles of the diet of an American specialist, also pay attention to contraindications. Without appropriate consultation, the nutrition program is not recommended for the following persons:

• children and elderly people;
• for allergy sufferers;
• those who suffer from infectious and viral diseases;
• individuals who are being treated for problems with the cardiovascular, digestive, genitourinary and nervous systems;
• pregnant women and mothers during the lactation period;
• people with weak immune systems and metabolic disorders;
• for diabetics.

When carefully studying the Moreno diet, you simply must note for yourself the fact that the first 3 stages of the program are mandatory, and the last can be performed at will.

Main program cycles

This technique consists of 4 phases, each of which lasts 17 days. Let's get to know them.

Table. Phases of Dr. Moreno's Diet

Additionally, transitional posts between cycles are provided, aimed at improving results .
Despite the fact that solid food is not consumed on these fasting days, shakes made from whey protein, fiber, fruits, vegetables, etc. should be drunk morning, noon and evening. Also, such a fast can be used for recovery, in order to return to the true path (for example, after resting on weekends).

How to lose weight using the Moreno system?

Rafael Moreno has compiled a dietary course, divided into 4 cycles, each of which consists of 17 days. Thus, your diet will last a little more than two months.

Already during the first cycle, the author of the diet promises weight loss of at least 5 kilograms. Agree, the opportunity to achieve such impressive results in the fight against extra pounds looks very tempting. What makes this diet even more attractive for many people who are losing weight is that it was developed by a specialist in the field of nutrition, so there is no need to doubt the safety of the course, and the result will become noticeable in 17 days.

Cycle 1. Acceleration phase

Lots of protein, but few carbohydrates and fats - all this in order to quickly lose weight at first. You can eat lean proteins (fish, chicken, turkey, non-starchy vegetables) in unlimited quantities to maintain a feeling of fullness and cleanse the digestive system. This 17-day cycle has a curfew: from 14:00 the amount of carbohydrates consumed should be minimal for best results.

Also during this period, low-sugar fruits are allowed, in particular:

• berries;
• apples;
• plums

All these fruits will serve as the main source of carbohydrates. Additionally, to improve digestive health, Dr. Moreno recommends that dieters consume 2 servings of pure probiotics daily.

Note! Probiotics are medications or biologically active food supplements containing living organisms that represent the normal human microflora.

Cycle 1. Acceleration. The most difficult

Menu for each stage

Approximate acceleration phase menu:

• We have breakfast: 2 hard-boiled eggs, bread, a piece of hard cheese, coffee without sugar;
• Lunch: salad of arugula and fresh tomatoes, chicken broth;
• We have an afternoon snack: unsweetened yogurt, green apple;
• Dinner: stew of carrots, zucchini and sweet peppers, green tea.

Activation phase menu:

• We have breakfast: oatmeal, banana, coffee without sugar;
• We have lunch: pink salmon baked in foil, green beans;
• Afternoon snack: fruit salad;
• Dinner: boiled brown rice, turkey breast, green tea.

Achievement Stage Menu:

• We have breakfast: two-egg omelette, green peas, freshly squeezed orange juice;
• We have lunch: lean boiled pork with a salad of fresh cucumbers and radishes;
• We have an afternoon snack: yogurt with cherries, bread;
• Dinner: muesli with low-fat milk.

Maintenance phase menu:

• We have breakfast: omelet with bacon, green tea;
• We have lunch: fresh vegetable salad, fried beef;
• We have an afternoon snack: banana, drinking yogurt or kefir;
• Dinner: fresh vegetable salad with tuna, freshly squeezed orange juice.

Cycle 2. Activation phase

It is a kind of alternation of the first cycle with a new nutrition plan. This provides more than just "metabolic confusion" - Moreno believes it's very important for weight loss and provides a kind of mental "break" from the rigors of the first phase.

Activation includes high-fat protein sources - fatty seafood, red meat, and starchy vegetables (potatoes, sweet potatoes, beans, lentils, brown rice). As before, you can eat a lot of vegetables, as well as low-calorie condiments (unsweetened ketchup, mustard). The curfew after 14:00 is still in force.

Cycle 3: Achievement Phase

Aimed at developing a healthy relationship with food. Protein intake is lower, but overall food intake is higher. In addition, you can eat starchy carbohydrates (don't forget about 14:00), as well as olive oil, avocado, nuts and even mayonnaise. But the best part is that you can now enjoy one alcoholic drink per day (150g of wine, 350g of beer or 50g of liquor).

Cycle 3. Achievement. Can I have some alcohol?

List of approved products

A list of what you can eat is compiled for each cycle separately. Here is a list of foods that are allowed to be consumed

at the Acceleration stage:

• Fermented milk. Cottage cheese, natural yogurt and kefir (no more than 400 ml per day), tofu, and hard cheeses are allowed. Everything should have a minimum percentage of fat content.
• Fats. Olive and flaxseed oils are prohibited; you can use no more than 2 tbsp. l. vegetable unrefined per day.
• Fish, seafood, lean meats. Pollock, beef, pike, chicken, and turkey are suitable.
• Beverages. Green and herbal teas, coffee, water with lemon juice are allowed. Sugar is prohibited. An exception may be half a dessert spoon of good quality honey per day.
• Eggs. Both chicken and quail are allowed. You can eat up to 2 pieces per day, and up to 4 yolks per week. There are no restrictions on proteins.
• Berries, fruits. The total amount is up to 300 g per day. Berries and fruits with a low and medium glycemic index are allowed. You cannot eat persimmons, grapes, plums, bananas and other sweet plants.
• Vegetables. Cabbage, carrots, tomatoes, and bell peppers are suitable. Potatoes and other starchy foods are prohibited. It is better to give preference to green vegetables.

During Activation, the list of permitted products is expanded, although only slightly. Added to the diet:

1. starchy vegetables;
2. grain breads;
3. cereals

In the Achievement cycle, the list of products expands. The list of permitted (in moderate quantities) includes:

• granola bars;
• sweet fruits;
• beans;
• black chocolate;
• dry wine.

At the Maintenance stage, all products from previous cycles remain allowed.

The difference is that once or twice a week, strictly in the first half of the day, you can allow yourself absolutely any food, even those that are on the list of prohibited foods.

You can eat pizza, barbecue, candy, and baked goods. The portion should be small, but this is the only condition. What products are not recommended for consumption.

The most stringent restrictions apply to the first stage. In the following cycles, those products that are not included in the extended lists of permitted products are prohibited.

So, during the Acceleration stage you cannot eat:

1. fats,
2. excluding vegetable oil;
3. sugar,
4. sugar-containing products;
5. fatty food;
6. sweet fruits;
7. pickles;
8. fast food;
9. starchy vegetables;
10. grain products.

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Cycle 4. Arrival phase

Maintain results and prevent weight gain. This cycle is similar to the previous one, but differs in that it allows for 3 meals over 2 days a week (often on the weekends), when you can eat whatever you want. This speeds up metabolism and maintains Moreno's "metabolic confusion."

During all cycles , drink at least 2 liters daily to maintain optimal hydration levels and accelerate weight loss . Start each day with 250g - this should stimulate digestive enzymes. When you feel hungry, drink a glass of hot water.

Tips for Vegetarians/Vegetarian Changes

So, we found out that the Moreno diet menu is built primarily around lean protein. The developer of the method himself assures that it is quite applicable to vegetarians - they just need to replace animal food with any suitable protein.

Good sources of non-animal protein include:

• soy;
• Hemp Quorn;
• rice;
• beans;
• nuts, etc.

The program can also be adjusted to suit other specific needs, including gluten intolerance, lactose intolerance, etc.

Vegetarian option

Exercise while dieting

Dr. Moreno places a strong emphasis on aerobic exercise. This makes sense, because such exercise (walking, swimming, jogging, cycling) not only burns fat, but is also good for the heart and lungs. Some strength training in the gym is also beneficial - it builds muscle and increases insulin sensitivity. The exercises for this 17-day diet vary from cycle to cycle.

1. Cycle 1 . 17 minute walk daily.
2. Cycle 2 . 17 minute walk daily.
3. Cycle 3 . 40-60 minutes of aerobic exercise 4-6 times a week.
4. Cycle 4 . 40-60 minutes of aerobic exercise 4-6 times a week + 60 minutes of training on weekends.

It's worth noting that the recommended 17 minutes each day is significantly less than the standard 30 minutes practiced in the fitness industry. But this is the minimum, you try to do more.

Video – Mike Moreno Diet

How to get the best results?

The Moreno Diet is well planned, but results can be improved by doing a few simple things.

You can : Eat plenty of lean protein and vegetables. There are no restrictions on these foods as such, as they are difficult to convert into fat tissue. Feast on them and keep your hunger at bay!

You can : after completing the third cycle, take a day off and enjoy your favorite food. But don't overeat, otherwise fat will quickly accumulate.

You can’t : overeat, even those foods whose consumption is not limited. Eat until you feel full.