What is the 17-day weight loss diet?
The 17-day diet was developed by Mike Moreno, a member of the San Diego Chapter of the American Academy of Family Medicine and a family physician. Founded in 2010, it quickly became popular in Europe and the United States. His book "The Seventeen-Day Weight Loss Diet" ranked first among the New York Times bestsellers in the weight loss category. The well-known weight-loss diet review website "Diets in Review" selected the 17-day weight-loss diet as the "most popular diet of the year". The seventeen-day diet proposed by Dr. Mike is divided into four cycles, each cycle lasting 17 days. He summed up the biggest feature of this diet in four words: immediate results.
What is the difference between the 17-day weight loss diet plan and other diets?
The biggest difference between the 17-day diet plan and other diets is that you will never get bored. In 2008, Dr. Mike launched the "Walking with Doctors" activity, walking with patients twice a week to encourage patients to do more exercise and maintain good interaction with patients. Dr. Mike found that every person who loses weight hopes to see immediate changes when losing weight. If the weight loss speed is far from expected, people tend to lose patience and give up halfway without persisting to the end. Therefore, the Seventeen Day Diet is all about quick results. This diet is different from other diets in that there is basically no stagnant period in the four-stage weight loss process. The 17-day diet will make the body wonder. Caloric intake and food variety can prevent the body from falling into a state of complete adaptation, so that the number on the scale does not become stagnant.
Three reasons why the 17-day slimming diet can make you lose weight
1. Rapid weight loss is better than gradual weight loss
It is generally believed that rapid weight loss Will cause a quick rebound. However, the latest scientific research confirms: slow is not necessarily good. A study published by the University of Florida showed that the way to achieve long-term weight loss and maintain weight loss is to lose weight quickly rather than gradually. In the study, 260 obese women were used as subjects. Compared with those who lost more than 1 kilogram per week, those who lost weight quickly had better overall weight loss results and were able to maintain it for a longer period of time than those who lost weight gradually. Will not rebound.
2. Adjust carbohydrate sensitivity
Many people don’t know that the reason why they can’t lose weight is actually because they suffer from carbohydrate sensitivity. If the body is sensitive to carbohydrates, It will not be able to effectively burn fat, and most of the carbohydrates eaten will become fat.
3. Eat well and move less
Losing weight does not necessarily mean eating tasteless food: boil vegetables and water for three meals, and you can only eat whole-wheat bread if you are greedy. Do you always look at the calorie meter before buying food? This is a necessary process for almost everyone who has experienced losing weight, and it is both painful and torturous. In fact, there is no conflict between weight loss and good food. You can also lose weight by eating meat. You don’t have to eat the same foods every day, as this may make your body get used to it, making it harder to lose weight. You don’t have to sweat profusely to lose weight. Eating the right meal is more effective than exercising for two hours. In the early stages of weight loss, once the excess water is discharged, you will see the weight loss effect within 3 to 4 days, making you more motivated to lose weight. But as time goes by, you find that your weight can no longer be reduced. This is because you are losing only water, not fat. As long as you add 17 minutes of aerobic exercise every day, coupled with appropriate food, you can truly lose weight from the inside out.
Four cycles of the seventeen-day slimming diet
Cycle 1: Protein accelerates weight loss
We all know that the first cycle is the one with the most obvious effect. cycle. You can lose about 4 to 6 kilograms of weight. This stage is about getting the fat moving in a healthy way. If you are a "carnal" person, then this stage will not make you feel painful.
Protein can help burn fat for 6 reasons:
1. Digesting protein requires more energy than digesting carbohydrates or fat. So after eating protein food, the body burns more calories to digest it.
2. Including sufficient protein in the diet can stimulate the body's fat-burning mechanism and produce glucagon. Glucagon is a hormone that tells the body to move dietary fat into the bloodstream to be used as energy rather than stored.
3. Adequate protein intake helps the body preserve net muscle mass and prevent muscles from disappearing due to rapid weight loss diet. Of course, more net muscle mass burns more calories, even at rest.
4. Eating protein will help keep blood sugar stable and will not cause energy to fluctuate.
5. Including sufficient protein in the diet can increase thyroxine activity, thereby increasing metabolism (one of the main functions of the thyroid is to regulate metabolism).
6. The protein in the diet can suppress appetite and prevent overeating. Of course, at this stage you also need to eat a lot of vegetables and low-sugar fruits, and exercise for 17 minutes a day to accelerate body detoxification. A Canadian study pointed out that when overweight people diet, if toxins are released into the blood, the metabolic rate will slow down, which means that the burning rate of calories will be reduced, and the calories that are not consumed will be converted into fat and stored, slowing down weight loss. speed.
Cycle 2: Alternate-day fasting method to restart metabolism
In the second seventeen days, you need to use a method similar to the alternate-day fasting method to restart metabolism. That is to say, the first and second phases of diet are carried out alternately. Follow the Phase 2 diet on odd-numbered days, and follow the Phase 1 diet on even-numbered days. The research results of the "Alternate Day Fasting Method" were published in the "American Journal of Clinical Nutrition". It is not a true fast, but refers to alternating low-calorie and high-calorie days to increase metabolism, reduce body fat, and avoid The emergence of stagnation. In other words, in the second stage, you need to consume low calories on odd-numbered days: such as fresh vegetables, low-sugar fruits, lean meats, etc., and consume relatively higher calories on even-numbered days.
Cycle Three: Reaching the Goal
If you have successfully completed the first two cycles, then by the time you reach this cycle you should have gone through a 34-day weight loss process, which you will see soon. Shuguang! At this time, the figure is already slimmer, the complexion should not be bad, and she looks good no matter what she wears. During this period, you can generously add new foods to your menu, such as whole-wheat bread, noodles, snacks, moderate amounts of fat, and drink alcohol in moderation. In fact, carbohydrates are not the enemy of human beings. As long as they are eaten in moderation and before two o'clock in the afternoon, the weight loss results will not be shaken. At this stage, you need to increase the amount of aerobic exercise, such as hiking, jogging, cycling, or attending aerobic classes in the gym. Remember to extend the previous 17 minutes of exercise per day to 45 to 60 minutes.
Cycle 4: Maintaining Slimness
At this stage, you can completely applaud yourself! You have successfully lost weight, and you are the winner in the war against obesity. In the next 17 days, what you need to pay attention to is to prevent fat from getting on your body again. I have some bad news and some good news for you at this time. The bad news is: you need to be on top of your diet all the time; the good news is: your previous efforts make it easier than others.
Of course, you no longer need to be too harsh on yourself. You can properly reconcile with your body. From Monday to Friday, strictly follow the dietary guidelines of the first three cycles, while on Saturday and Sunday, you can indulge yourself and eat whatever you want. Doing this can also keep the metabolic system from scratching its head, allowing it to function better and help lose weight. Because after five days of dieting, you increased your energy intake on the two weekend days (you may have eaten fried chicken, ice cream, cheesecake, etc.), the increase in calories in the diet accelerates your metabolism.
Then, when your metabolic system is firing on all cylinders, you're back on Monday's diet, and your energy-burning rate doesn't immediately slow down. But don’t overindulge on weekends. It’s best not to eat more than three meals of your favorite foods. Spend your weekends burning calories by exercising or doing some housework, or you can just get a good night's sleep. Science shows that not getting enough sleep can lead to weight gain.
Health check-up
See if you have carbohydrate sensitivity?
1. I love eating carbohydrates and sugary foods.
2. I am often overweight and losing weight is difficult for me.
3. I seldom exercise or even do not exercise at all.
4. I suffer from depression and compulsive overeating for a long time or frequently.
5. I sometimes feel nervous and irritable.
6. I become tired and weak after eating sugar and cannot think clearly.
7. I love carbohydrates more than protein.
8. My diet consists mostly of processed foods, such as white bread, pasta, desserts, or cereals with added sugar.
If you have more than 3?yes?, you may have carbohydrate sensitivity. But as long as you follow the seventeen-day weight loss diet, you can gradually switch to eating high-quality carbohydrates in each cycle and adjust your physique.
Ingredient list of the 17-day diet cycle (designed specifically for Asia)
First cycle:
Scavenger vegetables: bamboo shoots, bean sprouts, cabbage, mustard Orchid, lotus root, green beans, seaweed, snow peas, spinach, celery;
Lean protein: catfish, sardines, flounder, salmon, chicken breast, eggs (no more than two), egg whites (no more than four servings );
Low-sugar fruits (two servings per day): apples, berries, grapefruit, oranges, peaches, pears, black dates, red grapes;
Foods containing probiotics (Two servings per day): low-fat yogurt, Yakult, pickled cabbage, kimchi;
Friendly fats (one to two tablespoons per day): olive oil, flaxseed oil.
The second cycle:
Including all the foods in the first cycle, plus lean protein: various tofu, soy milk, organic beef;
Natural starch: edamame , brown rice (use brown rice instead of white rice).
The third cycle:
Including the food of the first two cycles, plus natural starch: buckwheat noodles, ramen, rice noodles, Chinese noodles, udon noodles.
These weight-loss concepts are misleading you
To lose weight, high-intensity exercise is a must!
When it comes to weight-loss, many people will think of high-intensity exercise Exercise is actually not necessary. Ingesting more protein can increase muscle mass, thus making it easier to burn fat and lose weight without high-intensity exercise. Insisting on high-intensity exercise will have the opposite effect on losing weight.
During the process of losing weight, you should mainly eat salads. Wrong!
During the process of losing weight, if you only eat vegetable salads, you will indeed reduce your calorie intake. But if the calorie intake is too low, the body will send an alarm that it may be starving, thereby reducing energy consumption and trying to store fat. As a result, adhering to a low-calorie diet that only eats salad will make the body less prone to losing weight.
Eating meat will turn into fat. Wrong!
Not eating meat will result in too little protein intake that accelerates muscle formation. In fact, meat with high protein content is a good helper for losing weight. Meats with low fat content, such as red meat, chicken, and fish, can actually be eaten. As long as you don't eat too much, you won't get fat.