Menu
Menu
The 17 Day Diet Cycle 3 portion of the plan is designed to help you achieve good lifetime eating habits, such as portion control, regular mealtimes, and the inclusion of healthy foods.
If you’re already reached your health goals, you can Skip Ahead to Cycle 4!
When you reach Cycle 3, you’ll be feeling more energetic, sleeping better and your clothes will be feeling a little looser too.
Now is the time to start adding new food choices, including items like pasta and alcohol back into your diet. Every food group is represented on Cycle 3, and there’s still an emphasis on non-starchy vegetables and lean protein.
So far, you have been dropping weight at the speed of light, or just about. On Cycle 3, expect your weight loss to slow down a bit.
The goal of this cycle is to establish healthy eating habits and produce steady, manageable weight loss. Just relax and enjoy the addition of whole grain breads and pasta, additional fruits and vegetables, fats and snacks, and alcohol in moderation (one alcoholic drink a day).
In Cycle 3 you have a whole new variety of food choices. You can now begin eating more natural grains and starches. You’ll continue to eat foods from the Cycle 1 and Cycle 2 food lists and you’ll have the additional option of adding in foods like pasta, low-sugar granola, bananas, zucchini, and more!
If you like, you may also have one alcoholic drink a day.
Cycle 3 is a more moderate, liberalized food plan that allows a wide range of healthy foods, eaten in proper portions for continued weight loss.
You’ll continue to build your good eating habits and begin to learn more about portion control. The flexibility in Cycle 3 allows you to control whether you want to lose more weight or not simply by increasing your aerobic exercise; not eating carbohydrates of any type past 2 p.m., and avoiding optional alcohol. It’s all in your control!
In Cycle 3, it’s time to increase your aerobic exercise – it’s the absolute best way to burn fat and speed up weight loss. Engage in activities like walking, jogging, biking, or fitness classes. Your goal should be to do 45 to 60 minutes of aerobic exercise most days of the week.
Because you’ll be eating more food in Cycle 3, it’s time to control your protein portions. Rather than eating protein liberally like you did in Cycle 1 and Cycle 2, you’ll now need to keep your portions of fish, poultry, and meat smaller.
Starting in Cycle 3, your protein portion size should be about the size of an average kitchen sponge, about 5-6 ounces.
After you complete Cycle 3 of The 17 Day Diet, if you have more weight to lose, start over again with Cycle 1, the Accelerate Cycle. If you’ve reached your goals, move to Cycle 4.
After you complete Cycle 3 of The 17 Day Diet, if you have more weight to lose, start over again with Cycle 1, the Accelerate Cycle. If you’ve reached your goals, move to Cycle 4.
After you’ve completed Cycle 3, if you have reached your health goals, move on to Cycle 4. This is the maintenance plan with lots more flexibility and built-in “cheat” days!
If you haven’t reached your goals yet, simply start Cycle 1. Then, proceed through Cycle 1, Cycle 2, and Cycle 3 until you achieve your personal goals. Once you’ve hit your goal, you can start Cycle 4.
If you’re looking for a step-by-step overview of The entire 17 Day Diet, you can review that here.
"I've lost 16 lbs. and 7 inches! I have learned valuable tools and tips for healthier food options that DEFINITELY have given me results in weight loss, losing several inches and increased energy that I am very pleased with. I actually feel YOUNGER! 🔥(even my libido have increased! Whoo!) Thank you Dr. Mike and team!"
Laura T.