This is one of the fast systems that helps with losing about 6 to 10 kilos of your weight in only 17 days, It is divided into several stages and we'll go into detail about each one below. but you should check with a doctor if you have any medical condition to see if this plan is right for you.
As for the plan, in the first phase you cut out sugars, grains, fruits, and most dairy products during the first week, It’s promoted as one of the easiest plans to stick to because it’s so short. Later phases add some of what you cut out before like dairy and grains.
What can you eat during the 17-day plan?
At first, you need to get rid of all refined carbs and sugars.Focus on non-starchy vegetables and some whole grains. Lean protein and healthy fats are included. The plan has three meals a day plus two light snacks, making sure to up the protein in meals to keep hunger away.
One good thing about this plan is there are many choices available for you when it comes to meals and healthy recipes. You can have granola with Greek yogurt, shrimp with beans, and for more recipes you can check out the Fitness Garage blog.
As for the downsides, the biggest is you have to avoid some of your favorite foods, like most diets.
Here’s everything you need to know about this plan:
If you suffer from an allergy to a certain type of food, this plan is recommended because it helps you avoid most foods that might cause your allergy like dairy products, or foods containing gluten, also it uses fasting as a transition day between its stages, and on this day you only consume some juices instead of the three meals.
The stages of this plan are divided into 4 complete stages over just 17 days:
- The first stage: In this stage sugar is completely cut out to boost fat burning by reducing carbs like pasta, bread, and rice, replacing them with non-starchy vegetables. You can also use healthy fats like olive oil and flaxseed oil, and add a lot of protein to your meals like meat, chicken, and fish.
- Phase two: This phase is to avoid weight plateau. Calories are lowered and raised while adding some foods to your meals like starchy veggies, legumes, and whole grains.
- Phase three: At this stage, you're close to your target weight. So you add some foods to your plan like fatty meats, some baked goods with whole grains, plus all the veggies you want.
- Phase four: You can stay in this phase for a long time because it’s based on eating healthy foods that fit your daily calorie needs. You can also have a free day every weekend.
Allowed and not allowed foods in this plan:
First: Allowed foods in this plan
- Fish and lean meats (stage one).
- Shellfish and high-fat poultry (stage two).
- Poultry and sausages (stage three).
- Red meats (stage two and three).
- Eggs (all stages).
- Non-starchy vegetables (all stages).
- Starchy vegetables (stage two and three).
- Legumes (stage two and three).
- Whole grains (stages two and three).
- Probiotics (all stages).
- Low sugar fruits: apples, berries, pears, citrus (through all stages).
- High sugar fruits: bananas, mango, pineapple (stage three).
Second: foods not allowed on this plan
- Milk and ice cream and most dairy products (all stages).
- Foods with added sugar.
- White bread (all stages).
- Sweets (all stages).
- White wheat pasta.
- Dried fruits (all stages).
- Flavored coffee drinks.
- Juices.
Proteins:
There are plenty of protein food options from the first stage. You can enjoy eating fish like: (salmon, tilapia, and tuna), and also getting chicken breasts, and turkey lean, eggs, and red meats that are lean.
Vegetables:
Vegetables are divided into two types: non-starchy vegetables, which are allowed at all stages, like cauliflower, cabbage, asparagus, and celery, and green beans, andmushrooms, onions, tomatoes, and the other type is starchy vegetables, which are not allowed in the first phase, and can be found in corn, potatoes, and squash.
Fruit:
Fruits are divided into two types: high sugar fruits, They are banned until the third stage while low sugar fruits are allowed two servings daily, like apple, berries, grapefruit, plum, and grapes. High sugar fruits like banana, apricot, fig, pineapple, and papaya are not allowed.
Legumes:
This diet bans legumes in the first stage. but in the second and third stages, limited amounts are allowed. In the second stage, you can add brown rice, oat bran, and quinoa. The third stage includes all grains, gluten-free bread, and various kinds of whole grain pasta.
Dairy products:
Dairy products can be eaten in moderation during the first and second stages, It's also best if these products have probiotics Like yogurt, kefir, and sour milk, and in the third stage, you can have some low-fat cheeses and low-fat milk.
Fats:
This system encourages eating a small amount ofhealthy fats like olive oil and flaxseed oil in the first and second stages,and in the third stage you can add nuts and walnut oil.
Shopping list for this system:
There are some items you should have before starting each stage, for example:
Stage one:
- Low-carb vegetables.
- Olive oil and flaxseed oil.
- Lean protein (tofu, fish, low-fat cheese).
- Low-sugar fruits. (Grapefruit and berries).
- Probiotic foods.
Stage two:
- Meats and fatty fish (beef, salmon, shrimp).
- Whole grains (quinoa, brown rice, barley, whole oats).
- Starchy vegetables (potatoes, squash).
- Legumes.
- Fruits (apple, pear, grapes).
- Plain yogurt without additives.
Meal plan for the 17-day diet:
We will just list examples of allowed foods for phases one and two. This is because by phase three, you can eat most healthy foods.
- One day meals for the first phase:
1-Breakfast: Boiled eggs and a grapefruit.
2-Lunch: Chicken breasts with a lot of vegetables.
3-Dinner: 3 pieces of halibut fish with some asparagus.
- One day meals for the second phase:
1- Breakfast: A cup of Greek yogurt with sugar-free granola.
2- Lunch: A cup of green salad with pieces of tilapia fish.
3- Dinner: Pieces of chicken breast with two cups of steamed grilled vegetables.
Advantages and disadvantages of this plan:
Like all diets, this plan has many advantages and disadvantages. We'll start by looking at the advantages, which are:
- This plan relies on healthy veggies and lean protein sources.
- It's easy to adjust to your food taste variety.
- It helps lose weight fast at the start.
As for the drawbacks of this plan:
- It doesn't provide enough fiber especially in the first stage.
- It's hard to stick to.
- It takes a lot of effort to cook and prepare meals.
And since every girl needs a diet suited to her lifestyle, you can consult Fitness Garage Trainers To create a suitable meal plan that helps you reach your goal easily.
