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The 17 Day Diet Food Lists
 
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There are 4 food lists for the 17 Day Diet, a food list for each cycle.  .  You will find the list for cycle 1 on the diet review page. Click here to visit the review and to access list 1.  You will find 3 food lists below, for cycle 2, 3, and 4.

17 Day Diet cycle 2 – food list

In this phase, you alternate between Accelerate days (see above – you eat what you ate in cycle 1) and Activate days. So the first day of cycle 2 you eat the foods listed below, the second day you eat the foods listed in phase 1 only, and so on alternating between the two.

Cycle 2 Activate days:  What to Eat  |  Foods to Avoid
Cycle 2: Activate – What to eat

*Contour foods  are suggested in the Breakthrough Edition as foods that have been scientifically proven to take fat off your abs, thighs, and all over your body, which everybody should be eating, every day. These are marked here with a *star. Cycle 2 contour foods cycle 1 contour foods (fish, apples, pears, olive oil, yogurt) plus whole grains, legumes, and whey protein on Activate days.

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On the alternate Active days, eat the Cycle 1 Accelerate foods above plus:

    Proteins
        For all proteins, rather than eating unlimited amounts, keep your portions of fish, poultry, and meat to about the size of an average kitchen sponge
        Shellfish: clams, crab, mussels, oysters, scallops, shrimp
        Lean cuts of meat (trim all visible fat): flank steak, top sirloin steak, top round, eye of round, beef round tip, beef top sirloin, beef top loin, lean ground beef, pork tenderloin, pork sirloin chops, pork boneless loin roast, pork top or center loin chops, lamb shanks, lamb sirloin roast, veal cutlet
        *Whey protein
        These lean proteins are also listed as acceptable in cycle 2 in the ethnic diets section of the book: organic bison meat, reduced-fat chorizo, tofu (all varieties)
    Probiotic foods
        You can have full-fat yogurt instead of low-fat yogurt
        These probiotics are also listed as acceptable in cycle 2 in the ethnic diets section of the book: labne
    Fruits
        These fruits are also listed as acceptable in cycle 2 in the ethnic diets section of the book: barberries, pomegranate
    Natural starches – no more than 2 servings daily. Do not eat natural starches after 2pm
        *Whole grains (1 serving = ½ cup): amaranth, barley, brown rice (not white rice), bulgur, couscous, cream of wheat, grits, longer grain rice such as basmati, millet, oat bran, old-fashioned oatmeal, quinoa

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        *Legumes (1 serving = 1 cup): black beans, black-eyed peas, butter beans, garbanzo beans / chickpeas, great northern beans, kidney beans, lentils, baby lima beans, navy beans, peas, pinto beans, soy beans, split peas
        Starchy vegetables: breadfruit (1 cup = 1 serving), corn (½ cup), potato (1 medium), sweet potato (1 medium), taro (½ cup), winter squashes – acorn, spaghetti, butternut etc. (1 cup), yam (1 medium)
        These natural starches are also listed as acceptable in cycle 2 in the ethnic diets section of the book: arracache, all varieties of beans and legumes, bulgur wheat/tabouli, calabaza, edamame, orzo, plantains, polenta, risotto, yautia, yucca/cassava root/manioc
    Sweeteners
        Small amounts of agave nectar are included in recipes for cycles 2 onwards
    Condiments and pantry
        Baking powder, cornstarch

Cycle 2: Activate – Foods to avoid

On the Accelerate days, avoid the foods listed to avoid for cycle 1. On the alternate Active days, avoid the “avoid always” foods above plus:

    Fatty meat and poultry and processed meats
    Bigger fish such as swordfish, shark, king mackerel, and albacore tuna.
    Processed starches such as foods containing flour including pasta, bread, and cereals, instant oatmeal, and short grain white rice.
    Alcohol
    High-sugar fruits
    Fruit juice (or vegetable juice)
    No fruits or starches after 2pm
    Implied in the book – milk and milk products which are not listed in the probiotic foods section above in “Accelerate – what to eat” – uncultured milk and milk products aren’t listed as acceptable foods until Cycle 3

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17 Day Diet cycle 3 – food list

Cycle 3:  What to Eat  |  Foods to Avoid
Cycle 3: Achieve – What to eat

*Contour foods  are suggested in the Breakthrough Edition as foods that have been scientifically proven to take fat off your abs, thighs, and all over your body, which everybody should be eating, every day. These are marked here with a *star. Cycle 3 contour foods cycle 1 and 2 contour foods (fish, apples, pears, olive oil, yogurt, whole grains, legumes, and whey protein) plus additional whole grains and high-fiber breakfast cereals, soy milk, and (not-too-ripe) bananas.

Eat the “accelerate” and “activate” allowed foods plus:

    Proteins
        Additional poultry: cornish hen, quail, pheasant, reduced-fat turkey bacon or sausage and lunch meat, Canadian bacon
        These lean proteins are also listed as acceptable in cycle 3 in the ethnic diets section of the book: Queso Fresco
        For proteins allowed on cycles 1 and 2: Remove skin from chicken and turkey, trim all visible meat from fat
    Natural starches – 2 servings daily – Do not eat natural starches after 2pm
        Natural starches listed in Cycle 2, plus these additional alternatives:
        Breads (1 slice = 1 serving): cracked wheat, fiber-enriched, gluten-free, multi-grain, oat bran, sugar-free, pumpernickel, rye, whole grain bagel (½ = 1 serving), whole wheat pita bread (1 pocket), whole wheat tortilla (10”)
        *High-fiber cereals (1 cup = 1 serving): All-Bran, All-Bran Extra, All-Bran Bran Buds; Fiber One, gluten-free cold cereals, low-sugar granola (½ cup = 1 serving)
        Pasta (½ cup = 1 serving): whole wheat, gluten-free, vegetable-based, high-fiber, udon noodles

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        These natural starches are also listed as acceptable in cycle 3 in the ethnic diets section of the book: low-carb tortillas, corn (maize) tortillas, bollilos (sour dough bread), flatbreads made from white whole grain, whole wheat, and multigrain; whole grain Italian bread, soba noodles (½ cup = 1 serving), ramen noodles (½ cup = 1 serving), rice noodles (½ cup = 1 serving), Chinese wheat noodles (½ cup = 1 serving), udon noodles (½ cup = 1 serving), chapattis, lavash
    Vegetables – unlimited.
        Alfalfa, broccoli sprouts, chilies, cilantro, fennel, grape leaves, jicama, kelp and other edible seaweeds, kohlrabi, nopales (edible cactus), pea pods, radishes, rhubarb, rutabaga, summer squash, swiss chard, yellow wax beans, zucchini, virtually any vegetable
        These vegetables are also listed as cleansing vegetables suitable for cycle 3 in the ethnic diets section of the book: chayote, jicama, nopales/cactus pads
    Fruits – 2 servings daily – 1 serving = 1 piece fresh or 1 cup chopped fresh fruit. Do not eat fruit after 2pm
        Apricots, *bananas, cherries, currants, figs, kiwi, kumquats, guava, mango, papaya, pineapple, pomegranate, tangerine, tangelo, virtually any fresh fruit
    Probiotics, dairy, and dairy substitutes: 1-2 servings daily
        Low-calorie cheeses (brie, camembert, fontina, low-fat cheddar, edam, feta, goat, limburger, part-skim mozzarella – 2 oz.), low-fat cottage cheese (½ cup), low-fat ricotta cheese (½ cup)
        Low-fat or skim milk (1 cup)
        Dairy substitutes – sugar-free rice milk, almond milk, or *soy milk – 1 cup
    Friendly fats – 1-2 tablespoons daily
        Avocado (1/4 fruit = 1 serving)
        Canola oil (1 tablespoon), walnut oil (1 tablespoon)
        Light mayonnaise (2 tablespoons), mayonnaise (1 tablespoon)
        Nuts or seeds – unoiled (2 tablespoons)
        Reduced-calorie margarines (2 tablespoons), trans-free margarines (1 tablespoon)
        Reduced-fat salad dressings (2 tablespoons), salad dressings (1 tablespoon)
    Optional snacks – the limit for these isn’t clear in the book, but presumably you’re allowed one per day
        Babybell low-fat cheese (2 disks), frozen fruit bar, Fudgsicle 100 calorie bar, reduced sugar and fat granola bar, light microwave popcorn (4 cups), Skinny Cow ice cream sandwich, sugar-free pudding cup, string cheese (1 stick)
    One alcoholic drink daily – 5 oz. wine, 12 oz. beer, or 1 ½ oz. hard liquor
    Artificial sweeteners are allowed in moderation

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Cycle 3: Achieve – Foods to avoid

Avoid the “avoid always” foods above plus:

    Fatty meat and poultry and fatty processed meats.
    Highly processed starches such as foods containing white flour including pasta, bread, and cereals, instant oatmeal, and short grain white rice.
    Fruit juice (or vegetable juice)
    No fruits or starches after 2pm

17 Day Diet cycle 4 – food list

Cycle 4:  What to Eat  |  Foods to Avoid
Cycle 4: Arrive – What to eat

    Monday breakfast through Friday lunch
        Any foods from accelerate, activate, or achieve meal plans
    Friday dinner through Sunday dinner
        Eat your favorite foods and meals in moderation
        Enjoy no more than 1-3 favorite meals over the weekend
        Do not binge. Eat slowly and enjoy your food
        If desired, enjoy alcoholic drinks in moderation over the weekend (1-2 daily) – 5 oz. wine, 12 oz. beer, or 1 ½ oz. hard liquor

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    Avoid soups made with milk or cream
    As one of your fruit servings, you may substitute fruit juice (unsweetened), up to ¾ cup per serving
    You can have 1 cup of vegetable juice as a snack
    Use condiments in moderation – nonfat, low-calorie
    Any time you see the scale register 3-5 pounds over your weight goal, go back to accelerate, activate, or achieve

Cycle 4: Arrive – Foods to avoid

Weekdays, follow any of the restrictions above – accelerate, activate, or achieve

Weekends, follow the restrictions above but you can have up to 3 meals outside these guidelines
17 Day Diet PMS exception diet – food list
PMS exception diet – Foods to eat

When you have PMS, follow the above diets but with these additions during your period

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    Protein – have at least 2 servings of lean protein daily, and have 3 brazil nuts every day
    Soy – enjoy soy foods as snacks a few times a week
    Carbohydrates – include 3 daily servings of natural carbohydrates – cooked oatmeal, high-fiber cereal, whole grain bread (no sugar added), beans or legumes, sweet potato, corn, barley, brown rice
    Fruit – up to 3 servings of fresh fruit daily, with an emphasis on high-potassium fruits such as banana, cantaloupe, grapes, and mangoes
    Fats – 1-2 tablespoons of flaxseed oil daily as your friendly fat serving
    ½ to 1 ounce of dark chocolate or some low-calorie cocoa

PMS exception diet – Foods to avoid

When you have PMS, follow the above diets but with these exceptions and limitations during your period

    Especially avoid soda, gum, carbs after 2pm, salt, caffeine, refined sugar, alcohol, eggs (egg whites are okay)
    Avoid simple carbs (white bread, white pasta, chips, etc.)
    Reduce your intake of foods that are difficult to digest, such as sugary, fatty and fried foods
    Avoid dairy products containing lactose if they seem to worsen your bloating symptoms
    If you have bad digestion during your period, avoid cold beverages, canned foods, frozen foods, processed foods. Eat your heaviest meal around noon.

Credits:  17  Day Diet,  My 17 day diet blog, Chewfo

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