New here? Links for Resources for you

For those of you just finding this blog, it is not "just" recipes -- there are some useful resources here as well.

Here's some links to those resources (they're back in November/December, some of them). Just click on the link and you'll be taken to that particular post on my blog.

If you're new, be sure and check out the Grocery Shopping List, the Newbie Tips and Calories - How many calories do I need posts.


Call for Smoothie Recipes!
Calculating Percentage of Weight Lost
Calories - How many calories do I need (1,200 calories and how to get them in)
Grocery Shopping List
High Fiber Foods
Holiday Eating
Newbie tips
Resources
Switching up C3
Video links for Dr. Mike videos



C1 recipes on 17DDGal blog
C2 recipes on 17DDGal blog
C3 recipes on 17DDGal blog
Recipes (all of them) on 17DDGal blog

Recipe Links - TheDoctorsTV C1
Recipe Links - TheDoctorsTV C2
Recipe Links - TheDoctorsTV C3

Newbie Tips

Are you new to this diet and want wondering what to look out for? Here's a few tips that will help you lose weight faster!

FIRST:  Ditch the mindset of less food = loss of weight.  This diet is not your run of the mill diet, but is one where the MORE YOU EAT, the MORE YOU WILL LOSE.  Bare minimum for women is 1,200 calories a day and for men it is 1,500 calories per day net of exercise, meaning eat back what you burned off in exercise.

H O W E V E R ..... you will find on this diet that if you are a woman and eat at least 1,500 calories a day or are a man and eat at least 1,800 calories a day, your losses will be much better.  Eating every 2-3 hours helps a lot in order to get all the food in!  Yes you heard it here, EAT MORE!

YOGURT
Your yogurt does not have to be nonfat or fat free; it should be lowfat, tho with no sugar in any form listed in the list of ingredients.  It is to be NSA (no sugar added), not sugar free--there is no such thing as sugar free yogurt as all dairy products have naturally occurring milk sugars.

There really is no magic number on the sugar grams for yogurt, but we highly recommend keeping the grams of sugar to 10-12 grams of sugar or less per 6 ounce serving. If you eat Lowfat yogurt (which IS allowed), then your sugar grams from naturally-occurring milk sugars will be closer to the 12g mark, but definitely within limits. For yogurts that show 8 ounces as the serving size, that would mean that the 8 ounce serving should show 14 to 16 grams of sugar for that 8 ounce serving.

The yogurts with fruit in them are generally considerably higher in sugar than if you had bought a plain yogurt and added your own fruit PLUS the fruit added to yogurt is not counted as your fruit serving.  I'd recommend getting the plain and adding some Stevia sweetener and your own fruit to it.

Fruit flavored yogurts? Where do you think the sweetness comes from? Especially in Greek yogurts that are fruit flavored, that flavor comes from added sugar, so steer clear of these.

Lowfat/Nonfat yogurt can be used in place of sour cream!  If you want the sour cream flavor, just add some dill weed and fine tune it until you get the flavor just right for you.  It's great for dipping veggies in as well!

MENUS
If you use are using the menus from the book, please note that they do not contain enough calories by themselves to sustain weight loss.  You will need to add at least 300-400 calories a day to them to reach the minimum 1,200 calories (women) or 1,500 calories (men) to keep you out of Famine/Starvation mode. More is better!!!! Better yet, target 1,500 calories a day for women and 1,800 calories a day for men net of exercise.

What Famine/Starvation mode does is send a signal to your body and your body hoards both calories AND weight, plus long-term it can really mess up your metabolism.  Some have seen a complete stop in their weight loss due to this alone.

While you don't need to count calories all the time on this diet, I do recommend that when starting out, you keep a food log and track calories to make sure that you're getting your minimum caloric requirement in.  A good website for this is MyFitnessPal.com.  After you have a handle on what that looks like for you, then you can stop counting calories if you want.  It's a good idea to track them again periodically to make sure you're still on track, especially if your loss has slowed down substantially or stopped.  Remember in C2 that your loss will not be at the high rate it was in C1.

HUNGRY? WHY?
Are you hungry on this diet? Then you're not eating enough! This is an "Eat More, Lose More" diet and also one in which Dr. Mike has said "If you're hungry, EAT!".  Just supplement your menu plan with foods from the "Freebies" list (list of foods in the book of the lean proteins and cleansing vegetables).  To quickly look at the list, check out the grocery list here.

GREEN TEA
If you have low iron, do not drink the green tea -- it can make your iron deficiency worse. Also, if you have high blood pressure it can make it even higher, and if you are on blood thinners, please PLEASE talk to your doctor before using the Green Tea.  There are a number of medical conditions where green tea is not recommended.  Talk to your doctor before drinking green tea.

If you have some issues with constipation, it is most likely related to green tea; backing off on it or eliminating it will probably help the situation.

HOW LATE CAN I EAT.....?
The only food you are limited as to how late you can eat it is the fruit in C1 and the starches in C2.  For both of those, don't eat them past 2 p.m. OR closer to your bedtime than 8 hours prior to going to sleep.  The 2 p.m. deadline is based on an assumption that most people go to bed around 10 p.m.

FOR BEST LOSSES:
For the best losses, stick to only the Food Lists found in the book, at least for the first round of the 3 cycles.  Dr. Mike has made some modifications to the diet, but if you are in your first round of cycles, you will do a lot better if you keep it simple and follow the food lists in the book.  Basically: if it's not listed in the Food List for the cycle you are on, don't eat it.

This basically means: unsweetened almond milk is C3; nuts and seeds are C3 (including avocado and allowable peanut butter); no coconut oil or protein powder; hold off on agave for as long as you can (it is allowed, but it is still sugar!), and remember that any hot, spicy chiles or peppers such as jalapenos are C3, as is Cilantro.

This also means not using the Cultural Exceptions listed in the book under a different chapter. Dr. Mike told me in January 2013 that the Cultural Exceptions are for those who would completely walk away from this diet if they can't have those foods.  Be honest with yourself--limiting yourself to not eating a few foods is not going to make you give up on this diet.

Calculating Percentage of Weight Lost

My favorite topic!!


Comparing pounds lost between two people is a bit of an exercise in telling you not much.  Unless you weigh exactly the same amount, have the same amount of exercise, eat the same things and have body metabolism that's exactly the same thing, along with the same family history inclinations, it's like comparing apples and giraffes -- it doesn't really compare well.

For instance, if two people lost 20 lbs in the first 30 days, you'd think their "success" rate was about the same, right?  Well look at this:

Person 1 weighed 180 to start.
Person 2 weighed 325 to start.

Person 1 lost 20 pounds which is 11% of their body weight lost.
Person 2 lost 20 pounds which is 6% of their body weight lost.

See how using pounds skews the perception? With percentages, even though we know we shouldn't compare with each other, it gives a better view of the amount lost -- puts it into better perspective.

To calculate percentage of your total body weight you've lost:

Starting Weight minus current weight = total pounds lost so far.
Total pounds lost divided BY your starting weight, then move the decimal 2 places to the right gives you your percentage lost.

An example: Someone with a starting weight of 240 who now weighs 219:
240 minus 219 = 21 lbs lost so far
21 divided by 240 = 0.0875;
to get the decimals in the right place, move the decimal over 2 places to the right = 8.75%

High Fiber Foods

You will definitely do better on this diet if you include some High Fiber foods -- they will, to put it a bit delicately, keep your intestines moving along and keep you from being constipated; or at least help towards that goal.  Because we all know if we're constipated, chances are we're not losing weight!

Here's a short list of High Fiber foods:

First list is categorized; second list is solely by fiber content, not categorized.

FRUITS
Raspberries: 1 cup 8.0g fiber
Pear, with skin: 1 medium 5.5g fiber
Apple, with skin: 1 medium 4.4g fiber
Blueberries: 1 cup 4.2g fiber
Strawberries (halves): 1 1/4 cup 3.8g fiber
Banana: 1 medium 3.1g fiber
Orange: 1 medium 3.1g fiber
Figs, dried: 2 medium 1.6g fiber


VEGETABLES
Avocado: 1 medium 11.8g fiber
Artichoke, cooked: 1 medium 10.3g fiber
Peas, cooked: 1 cup 8.8g fiber
Peas, snow : 1 cup 7.0g fiber
Squash, Winter, cooked: 1 cup 6.2g fiber
Carrot, cooked: 1 cup 5.2g fiber
Broccoli, boiled: 1 cup 5.1g fiber
Turnip greens, boiled: 1 cup 5.0g fiber
Sweet corn, cooked: 1 cup 4.2g fiber
Brussels sprouts, cooked: 1 cup 4.1g fiber
Green beans: 1 cup 4.0g fiber
Potato, with skin, baked: 1 medium 2.9g fiber
Tomato paste: 1/4 cup 2.7g fiber
Carrot, raw: 1 medium 1.7g fiber


GRAINS, CEREALS & PASTA
Oats, rolled -DRY: 1 cup 12.0g fiber
Flax seeds: 3 Tablespoons 6.9g fiber
Spaghetti, whole-wheat, cooked: 1 cup 6.2g fiber
Barley, pearled, cooked: 1 cup 6.0g fiber
Bran flakes: 3/4 cup 5.3g fiber
Oat bran muffin: 1 medium 5.2g fiber
Oatmeal, quick, regular or instant, cooked: 1 cup cooked 4.0g fiber
Flax seed meal: 2 Tablespoons 4.0g fiber
Popcorn, air-popped: 3 cups 3.5g fiber
Brown rice, cooked: 1 cup 3.5g fiber
Bread, whole-wheat or multigrain: 1 slice 1.9g fiber
Bread, rye: 1 slice 1.9g fiber


LEGUMES, NUTS & SEEDS
Split peas, cooked: 1 cup 16.3g fiber
Lentils, cooked: 1 cup 15.6g fiber
Black beans, cooked: 1 cup 15g fiber
Lima beans, cooked: 1 cup 13.2g fiber
Baked beans, vegetarian, canned, cooked: 1 cup 10.4g fiber
Soybeans, cooked: 1 cup 8.6g fiber
Almonds, sliced: 2 Tbsp 2g fiber
Sunflower seed kernels: 2 Tbsp 1.95g fiber
Pistachio nuts: 1 ounce (49 nuts) 2.9g fiber
Pecans: 1 ounce (19 halves) 2.7g fiber


Nuts come under Friendly Fats --- 2 TBSP = 1 serving
(for Almonds and Sunflower kernels)
I haven't figured out the conversion on Pistachio and Pecans yet 


The following is the same list, but sorted purely by fiber content:
Split peas, cooked: 1 cup 16.3g fiber
Lentils, cooked: 1 cup 15.6g fiber
Black beans, cooked: 1 cup 15g fiber
Lima beans, cooked: 1 cup 13.2g fiber
Oats, rolled -DRY: 1 cup 12.0g fiber
Avocado: 1 medium 11.8g fiber
Baked beans, vegetarian, canned, cooked: 1 cup 10.4g fiber
Artichoke, cooked: 1 medium 10.3g fiber
Peas, cooked: 1 cup 8.8g fiber
Soybeans, cooked: 1 cup 8.6g fiber
Raspberries: 1 cup 8.0g fiber
Peas, snow: 1 cup 7.0g fiber
Flax seeds: 3 Tablespoons 6.9g fiber
Spaghetti, whole-wheat, cooked: 1 cup 6.2g fiber
Squash, Winter, cooked: 1 cup 6.2g fiber
Barley, pearled, cooked: 1 cup 6.0g fiber
Pear, with skin: 1 medium 5.5g fiber
Carrot, cooked: 1 cup 5.2g fiber
Broccoli, boiled: 1 cup 5.1g fiber
Bran flakes: 3/4 cup 5.3g fiber
Oat bran muffin: 1 medium 5.2g fiber
Turnip greens, boiled: 1 cup 5.0g fiber
Apple, with skin: 1 medium 4.4g fiber
Sweet corn, cooked: 1 cup 4.2g fiber
Blueberries: 1 cup 4.2g fiber
Brussels sprouts, cooked: 1 cup 4.1g fiber
Flax seed meal: 2 Tablespoons 4.0g fiber
Green beans: 1 cup 4.0g fiber
Oatmeal, quick, regular or instant, cooked: 1 cup cooked 4.0g fiber
Strawberries (halves): 1 1/4 cup 3.8g fiber
Popcorn, air-popped: 3 cups 3.5g fiber
Brown rice, cooked: 1 cup 3.5g fiber
Banana: 1 medium 3.1g fiber
Orange: 1 medium 3.1g fiber
Potato, with skin, baked: 1 medium 2.9g fiber
Pistachio nuts: 1 ounce (49 nuts) 2.9g fiber
Pecans: 1 ounce (19 halves) 2.7g fiber
Tomato paste: 1/4 cup 2.7g fiber
Almonds, sliced: 2 Tbsp 2g fiber
Bread, whole-wheat or multigrain: 1 slice 1.9g fiber
Sunflower seed kernels: 2 Tbsp 1.95g fiber
Bread, rye: 1 slice 1.9g fiber
Carrot, raw: 1 medium 1.7g fiber
Figs, dried: 2 medium 1.6g fiber

Grocery Shopping List and Some Notes

Note 1: 
The posting of this grocery shopping list and its contents have been approved by Dr. Mike.

Note 2:
The foods listed in your book under the Cultural Exceptions chapter are substitutions which can slow your weightloss down.  Unless you will walk away and not try this diet without them, they are not to be used (per Dr. Mike on 1/16/2013).  Use only the foods listed in the chapters for Cycles 1, 2, and 3.

The information below is available from me via email 
(click on the word "email" above for the email address)

Please note that items in red are not part of the Food Lists for the chapters indicated, but are allowed. However, they can slow your weightloss down, stall it, or cause weight gain.

Cycle 1
Liberal amounts of lean protein (no red meat or pork) & cleansing veggies
No starchy foods: potatoes, legumes, brown rice, oatmeal, corn
No red meat, pork, certain fish
No fruit after 2 pm

Cycle 2
Cycle 1 foods are allowed at any time during either cycle of this alternating-day cycle.
Cycle 2 alternates C1 foods and C2 foods one day to the next
Cycle 2 adds foods every other day from the Cycle 2 foods list.
Adds different meats (pork, lean red meats; additional fish)
Adds 2 servings of natural starches (carbs)
Adds 1 serving friendly fat (down from 2)
NO starches AFTER 2 PM!

Cycle 3
This cycle allows foods from all food lists on any day during this cycle.
This cycle is about PORTION CONTROL!
Fish, poultry, chicken, meat portions should be the size of average kitchen sponge.

The number before the food item is the first cycle you are allowed to eat this food.

The following categories are sorted by cycle within each category.

PROBIOTICS
Note: There is no such thing as sugar-free yogurt. Look for no sugar added yogurts.
1   Cheese, Cottage: Breakstone LiveActive/Probiotic: 1/2 cup
1   Kefir - Lifeway: 1 cup
1   Kefir - Trader Joe's (lowfat): 1 cup
1   Kimchi: 1/2 cup
1   Milk: Acidophilus, low-fat: 1 cup
1   Miso, reduced salt dissolved in LF/LowSodium broth: 1 Tbsp
1   Sauerkraut: 1/2 cup
1   Tempeh: 4 oz
1   Yakult: Btl 50 cal
1   Yogurt, Fruit flavored no sugar added: 6 ozs
1   Yogurt, Greek no sugar added: 6 ozs
1   Yogurt, Low fat, no sugar added: 6 ozs
1   Yogurt, Plain, no sugar added (used Mountain High Lowfat): 6 ozs

DAIRY SUBSTITUTES  These are not probiotic, please note!
3   Milk, Almond, sugar-free: 1 cup
3   Milk, Low-fat, including skim: 1 cup
3   Milk, rice, sugar-free: 1 cup
3   Milk, Soy, sugar-free: 1 cup
3   Milk: Unsweetened almond: 1 cup

CHEESES - SOME cheeses are probiotic and can be used as such in C3.

Look for "organic," "probiotic," "live active cultured," or "made from raw milk" on the label for these.

HEATING probiotics kills the probiotics off, so make sure your probiotics are not cooked/baked/fried/etc.

1   Cheese, Fat-free (See Condiments for info): 1 Tbsp

3   Cheese, Brie, low-cal: 2 oz

3   Cheese, Camembert, low-cal: 2 oz

3   Cheese, Cheddar, low-cal/low-fat: 2 oz

3   Cheese, Cottage, low fat: 1/2 cup

3   Cheese, Feta, low-cal: 2 oz

3   Cheese, Fontina, low-cal: 2 oz

3   Cheese, Goat, low-cal: 2 oz

3   Cheese, Limburger, low-cal: 2 oz

3   Cheese, Mozzarella, part skim: 2 oz

3   Cheese, Ricotta, low fat: 1/2 cup

FRIENDLY FATS: 1-2 Tbsp per day
1   Olive oil or Flaxseed oil: 1 Tbsp
3   Avocado: 1/4 large
3   Canola oil: 1 Tbsp
3   Margarine, Reduced-calorie: 2 Tbsp
3   Margarine, Trans-free: 1 Tbsp
3   Mayonnaise: 1 Tbsp
3   Mayonnaise, Light: 2 Tbsp
3   Nuts or seeds, unoiled: 2 Tbsp
3   Salad dressing, reduced-fat salad: 2 Tbsp
3   Salad dressings: 1 Tbsp
3   Walnut oil: 1 Tbsp

CONDIMENTS: In moderation (1-2 Tbsp only)
1   Agave Nectar (occasional use only): 2 Tbsp
1   Broth, low-fat, low-sodium: 1 cup
1   Cheese, Parm (this is our Group's add): 2 Tbsp
1   Cheeses, fat-free: 2 Tbsp
1   Flaxseed Meal [Occasional use]: 2 Tbsp
1   Jams/Jellies, sugar-free: 2 Tbsp
1   Ketchup, low-carb: 1 Tbsp
1   Marinara sauce, low-carb (Costco): 1/2 cup
1   Marinara sauce, low-carb (Trader Joe's): 1/2 cup
1   Mustard, yellow: in Mod./1 tsp
1   Pepper: in Mod./1 tsp
1   Salad dressing, fat-free: 2 Tbsp
1   Salsa: 1/2 cup
1   Salt: in Mod./1 tsp
1   Sour cream, fat-free: 2 Tbsp
1   Soy sauce, lite: 2 Tbsp
1   Stevia  -TraderJoe (this is our addition, for comparison): 2 tsp
1   Stevia in the Raw Cup for Cup (Brand=Group's addition): 2 tsp
1   Truvia sweetner (Stevia also): 2 tsp
1   Vegetable cooking spray: 3 sprays
1   Vinegar: in Mod./1 Tbsp
2   Almond Paste [Occasional use only]: 2 Tbsp
2   Protein Powder [See Guidelines below]: 1 scoop

ADDITIONAL SNACKS (Under 100 calories)
2   Protein Powder: [See Guidelines below]: 1 scoop
3   Babybell low-fat cheese: 2 disks
3   Frozen fruit bar: 1 bar
3   Fudgsicle: 100 cal
3   Granola bar, reduced sugar & fat: 1 bar
3   Jello: sugar-free, fat-free: 1/2 cup svg
3   Popcorn, microwave, light: 4 cups
3   Skinny Cow ice cream sandwich (this has added sugar): 1 bar
3   String cheese: 1 stick
3   Sugar-free pudding: 1 cup

MISCELLANEOUS

3   Wine. This WILL SLOW DOWN your losses per Dr. Mike: 5 oz

4   Beer: 12 oz

4   Liquor, hard: 1 1/2 oz

4   Soups, broth based (cream or milk based soups not allowed)

4   Wine: 5 oz

FISH (unlimited): 
Opt for wild-caught fish rather than farm-raised which may have antibiotics. Avoid bigger fish (swordfish, shark, king mackarel, albacore) due to mercury.
1   Canned light tuna in water: 5 oz can
1   Catfish: 4 oz
1   Flounder: 4 oz
1   Salmon: 4 oz
1   Sole: 4 oz
1   Tilapia: 3 oz
2   Clams: 3 oz
2   Crab: 3 oz
2   Mussels, steamed: 4 oz
2   Oysters: 6 medium
2   Scallops: 4 oz
2   Shrimp: 4 oz

POULTRY (Unlimited)
Egg limitations: 2 whole eggs per day; if there's a cholesterol problem, then limit your WEEKLY whole eggs to 4/week.  Egg whites are unlimited.
1   Chicken breasts: 4 oz
1   Egg whites (4 egg whites = 1 svg) from whole egg: 4 whites
1   Egg whites, liquid, from carton: 3 Tbsp
1   Egg, Liquid (Eggbeaters): 1/4 cup
1   Egg, whole (know limitations if they apply to you): 2 Large
1   Turkey breasts: 4 oz
1   Turkey, ground, lean: 4 oz
1   Turkey, ground, x-lean: 4 oz
3   Bacon, Canadian: 1 slice
3   Bacon, turkey, reduced-fat: .5 oz/1 serving
3   Cornish Hen: 1 breast
3   Lunch meat, reduced fat: 1 slice
3   Pheasant Breast: 4 oz
3   Quail: 3.5 oz
3   Sausage, reduced-fat: 2 oz

LEAN CUTS OF MEAT (unlimited): C2 days of C2 or any time on C3
2   Beef Round Tip, lean only: 4 oz
2   Beef Top Loin: 4 oz
2   Beef Top Sirloin: 4 oz
2   Beef, ground, lean  85% lean: 4 oz
2   Beef, ground, lean 95% lean: 4 oz
2   Eye of the Round: 5 oz
2   Flank Steak: 4 oz
2   Lamb shanks: 1 piece
2   Lamb sirloin roast: 4 oz
2   London Broil: 4 oz
2   Pork boneless loin roast: 4 oz
2   Pork sirloin chops: 4 oz
2   Pork Tenderloin: 4 oz
2   Pork top/center loin chops: 4 oz
2   Top Round: 4 oz
2   Top Sirloin Steak: 4 oz
2   Veal cutlet: 4 oz

CLEANSING VEGETABLES (unlimited)
1   Artichoke hearts: 2 hearts
1   Artichokes: 1 whole
1   Asparagus: 10 spears
1   Beet greens: 1 cup
1   Bell peppers: 1 medium
1   Broccoli: 1 cup
1   Brussels sprouts: 1 cup
1   Cabbage: 1 cup
1   Carrots: 1 cup
1   Cauliflower, cooked: 1 cup
1   Cauliflower, raw: 1 cup
1   Celery: 4 stalks
1   Collard greens: 1 cup
1   Cucumbers (estimated 1 cup): 1 large
1   Eggplant: 1 cup
1   Garlic, fresh: 1 clove
1   Garlic, powdered: 1 Tbsp
1   Green beans: 1 cup
1   Green leafy vegetables: 1 cup
1   Kale: 1 cup
1   Leeks: 1 cup
1   Lettuce (all kinds, but darker is better) Romaine: 1 cup
1   Mushrooms: 1 cup
1   Okra: 1 cup
1   Onions: 1 cup
1   Parsley: 1/2 cup
1   Scallions: 1/2 cup
1   Spinach: 1 cup
1   Tomatoes: 1 large
1   Turnip greens: 1 cup
1   Watercress: 1 cup
3   Alfalfa: 1 cup
3   Broccoli sprouts: 1 cup
3   Cactus, edible (nopales): 1 cup
3   Chilies
3   Cilantro: 2 Tbsp
3   Fennel: 1 Tbsp
3   Grape leaves: 3 leaves; 1/4 C
3   Jicama: 1/2 cup
3   Kelp: 1 cup
3   Kohlrabi: 1 cup
3   Nopales (edible cactus): 1 cup
3   Pea pods (snow peas): 1/2 cup
3   Radishes: 1/2 cup
3   Rhubarb: 1 cup
3   Rutabaga: 1 cup
3   Seaweed, edible: 1/2 cup
3   Summer squash (zucchini etc.): 1 cup
3   Swiss chard: 1 cup
3   Virtually any vegetable: 1 cup
3   Yellow wax beans: 1 cup
3   Zucchini: 1 medium

STARCHES 
(2 servings per day, by 2 pm/8 hours before bed in C2; C3 you may choose to eat starches after 2 pm if you want)
Measurements are cooked, not dry! In most cases, the dry measurement is 1/2 of the cooked measurement.

These are listed by Cycle, then by Type of Starch.
2   Beans, black: Legumes: 1/2 cup
2   Beans, butter: Legumes: 1/2 cup
2   Beans, garbanzo: Legumes: 1/2 cup
2   Beans, Great Northern: Legumes: 1/2 cup
2   Beans, kidney: Legumes: 1/2 cup
2   Beans, lima, baby: Legumes: 1/2 cup
2   Beans, Navy: Legumes: 1/2 cup
2   Beans, pinto: Legumes: 1/2 cup
2   Beans, soy [Edamame]: Legumes: 1/2 cup
2   Chickpeas: Legumes: 1/2 cup
2   Edamame: Legumes: 1/2 cup
2   Garbanzo beans: Legumes: 1/2 cup
2   Lentils: Legumes: 1/2 cup
2   Peas: Legumes: 1/2 cup
2   Peas, black-eyed: Legumes: 1/2 cup
2   Peas, split: Legumes: 1/2 cup
2   Amaranth (grain): Natural Starch: 1/2 cup
2   Barley, pearled: Natural Starch: 1/2 cup
2   Bulgur: Natural Starch: 1/2 cup
2   Couscous: Natural Starch: 1/2 cup
2   Cream of wheat: Natural Starch: 1/2 cup
2   Grits: Natural Starch: 1/2 cup
2   Millet: Natural Starch: 1/2 cup
2   Oat bran: Natural Starch: 1/2 cup
2   Oatmeal, old-fashioned: Natural Starch: 1/2 cup
2   Quinoa: Natural Starch: 1/2 cup
2   Rice, basmati, whole grain: Natural Starch: 1/2 cup
2   Rice, brown: Natural Starch: 1/2 cup
2   Rice, longer grain (ie Basmati): Natural Starch: 1/2 cup
2   Whole Wheat Flour: Natural Starch: 1 Tbsp
2   Breadfruit: Starchy Veggies: 1 cup
2   Corn: Starchy Veggies: 1/2 cup
2   Potato: Starchy Veggies: 1 medium
2   Potato, sweet: Starchy Veggies: 1 medium
2   Squash, Acorn: Starchy Veggies: 1 cup
2   Squash, Butternut: Starchy Veggies: 1 cup
2   Squash, spaghetti: Starchy Veggies: 1 cup
2   Taro: Starchy Veggies: 1/2 cup
2   Winter squashes: Starchy Veggies: 1 cup
2   Yams: Starchy Veggies: 1 medium
3   Bagel, Whole grain: Bread: 1/2 ea
3   Cracked wheat: Bread: 1 slice
3   Fiber-enriched bread: Bread: 1 slice
3   Gluten-free bread: Bread: 1 slice
3   Multi-grain bread: Bread: 1 slice
3   Oat bran bread: Bread: 1 slice
3   Pita bread, Whole Wheat: Bread: 1 pocket
3   Pumpernickel: Bread: 1 slice
3   Rye bread: Bread: 1 slice
3   Sugar-free bread: Bread: 1 slice
3   Tortilla, Whole wheat, 10": Bread: 1 Tortilla
3   All-Bran Buds cereal: High Fiber Cereal: 1 cup
3   All-Bran cereal: High Fiber Cereal: 1 cup
3   All-Bran Extra cereal: High Fiber Cereal: 1 cup
3   Fiber One Original cereal: High Fiber Cereal: 1 cup
3   Gluten-free cold cereals: High Fiber Cereal: 1 cup
3   Granola, Low-sugar: High Fiber Cereal: 1/2 cup
3   Gluten-free pasta: Pasta: 1/2 cup
3   High-fiber pasta: Pasta: 1/2 cup
3   Udon noodles: Pasta: 1/2 cup
3   Vegetable-based pasta: Pasta: 1/2 cup
3   Whole wheat pasta: Pasta: 1/2 cup

FRUITS (2 servings per day, before 2 pm/8 hours before bed)
1   Apples: 1 medium
1   Berries, all types fresh: 1 cup
1   Cactus, prickly pear: 1 medium
1   Cuties / Clementines (a form of mandarin orange): 2 cuties
1   Grapefruit: 1/2
1   Oranges: 1 medium
1   Peaches: 1 cup
1   Pears: 1 medium
1   Plums: 1 medium
1   Prickly pear cactus: 1 medium
1   Prunes: 5 individual
1   Red Grapes: 1 cup
3   Apricots: 1 medium
3   Bananas: 1 medium
3   Cherries: 1 cup
3   Currants: 1 cup
3   Figs: 1 large
3   Guava: 1 medium
3   Kiwi: 1 cup
3   Kumquats: 1 medium
3   Mango: 1 medium
3   Papaya: 1 medium
3   Pineapple: 1 cup
3   Pomegranate: 1 medium
3   Tangelo: 1 medium
3   Tangerine: 1 medium
3   Virtually any fresh fruit!: 1 medium
4   Juice, fruit (use for 1 fruit only) can be used as marinade (C1-C4): 3/4 cup
4   Juice, Vegetable (use as Snack only) can be used as marinade C1-4: 1 cup

WHEY PROTEIN POWDER GUIDELINES
(from Dr. Mike in January 2013)

1. NOT to be used as a meal replacement, but to augment snacks, etc.
2. NO sugar added! Read the list of ingredients and know what other names sugar is known by.
3. Sugar grams should be 2g per 140 calorie scoop or less
4. No disallowed items such as oats (C2 item), sugar (disallowed), or buttermilk (C3 item).  Jillian Michaels has all three of these, so I would probably avoid hers at all costs.

OTHER NOTES

1. Per May 2011 webcast, it's ok to freeze regular store-bought yogurt.  However, Dr. Mike is researching this further (but research posted to a couple of FB groups indicate that freezing DOES stop the probiotics working HOWEVER when warmed up in your stomach, the probiotics continue to grow.
2. Per May 2011 webcast, Dr. Mike said "caffeine IS absolutely allowed." The book also states this.
3. Green tea 3 times a day! It does not have to be with meals.
4. Morning Drink of 8 ozs water and juice of 1/2 lemon (or 1.5 teaspoons bottled lemon juice). This does NOT have to be with hot water--any temperature water is fine.

Updated 12/10/2013

Stick close folks!

Stick close, everyone! There's more good stuff to come!

As some of you know, I have some Resource Files for the 17 Day Diet that will help you to make it easier to follow.

The grocery shopping list is now here! For those of you that have my Excel spreadsheet, it is color coded the same way: each cycle is color coded differently and this is, as far as I know, the only grocery shopping list that's been kept updated with changes that Dr. Mike has approved and talked about on some of his videos and webcasts. This is also still available from me (17DDGal@gmail.com) in an Excel or pdf format which is easy to print out and take grocery shopping with you!

Also now available on this blog is the Recipe Links for C1 to 17 Day Diet recipes that are on TheDoctorsTV website.  This is organized by cycle and will be links to all the recipes on the site.  Currently, C1 recipes links are posted; there will be another post shortly with C2 and C3 additions. This is also available from me in Excel or pdf format.

Currently, they are in two areas on TheDoctorsTV website: (1) all the recipes jumbled together, with no order to it (not so uncommon for a bulletin board type of site); (2) Cycle 1 recipes only -- except the listing as of several days ago was missing over 200 cycle 1 recipes.  I'm guessing whoever was tasked with moderating the board just has a lot of other things going on and it hasn't been updated since April that I can tell.

Another project, in my To Do basket, is a Menu Plan for each cycle, with links to recipes that will help keep the variety going.  So many that I've talked to want some sort of Menu Plan, and I am taking that to heart and have taken that task on, tho it's not complete yet.  It WILL get you to the 1,200 calories a day minimum that you need to lose weight.  Remember, anything below 1,200 calories a day for women or 1,500 calories a day for men puts you into starvation mode (or Famine Mode as it used to be called) and the body starts hoarding both calories AND weight.

Videos by Dr. Mike

Here are some links to videos made by Dr. Mike.  If you're new to this diet, definitely check them out -- they will answer a lot of your questions!

From Dr. Mike's newer YouTube Channel:
Become your own personal trainer
Don't Exercise, Move!
How Alcohol Affects Weight Loss
How to Enjoy Dining Alone
How To Stay in Shape While Traveling
Maximize Your Workout With Music
Easy & Effective Ways to Reduce Stress
How to Speed Up Your Metabolism
3 Easy Ingredient Swaps for Healthier Meals
How to Stay Fit Without a Gym Membership
5 Ways to Eat Healthy While Dining Out
How to Keep Weight Off
How to Maintain Your Ideal Weight
Easy Tips for Office Stress Relief
Special Thanks to All
The Best Time of Day to Exercise
Top 5 Benefits of the 17 Day Diet
Weight Loss Benefits of Coffee and Green Tea
Why Cheat Meals Are Actually Good For You
Favorite Pre-Workout Meals
Boost Your Immune System! Fight Fatigue and Winter Bugs
Stay Motivated to Work out in the Winter
How to Eat Healthy and Avoid Gaining Weight
Move Your Body: Benefits of Exercise
Effects of Alcohol on your Weight
Benefits of Water
How to Deal with Stress
17 Day Diet: How to Be Healthy and Maintain a Good Diet
Best Time to Exercise
4 Ways to Live 100 Happy, Healthy Years
How to Survive The Holidays
Happy Holidays to You and Your Family!
"The Doctors" TV Show - The 17 Day Diet Cookbook Recipes

From Dr. Mike's older YouTube Channel:

Acidophilus and Probiotics
Alternatives to Green Tea
Anemia
Answering Your Questions
Coffee Creamer
Constipation/Green tea
General Health Conditions/Diabetes
Diabetes, part 2
Dr. Mike Moreno Explains Which Foods to Eat on the 17 Day Diet
Dr. Mike Moreno Explains How to Avoid Holiday Weight Gain on "Dr. Phil"
Dr. Mike Moreno Describes His 17 Day Diet on "Dr. Phil"
Dr. Phil talks to Dr. Mike Moreno, Creator of the 17 Day Diet
Dr. Phil Uncensored
Exercise
Fish Allergies
Getting Through Cycle 2
IBS
Learn the Benefits of Rapid Weight Loss on the 17 Day Diet!
Messing Up One Day
Motivation
Nursing
Overhydration
Plateau
Results
Sugar Free Jell-O and Pudding
Sweets
Temptation
Testimonials
The Doctors - Cycle 1: Accelerate
The Doctors - Cycle 2: Activate
The Doctors - Cycle 3: Achieve
The Doctors - Cycle 4: Arrive
The Doctors - The 17-Day Diet
The Doctors - The 17-Minute Workout
The Doctors - Testimonials
The 17 Day Diet
The 17 Day Diet
The 17 Day Diet
The 17 Minute Workout - Intro
Truvia
Vegetarians/Gluten Free
Vegetarians, part 2
Water
Wine
Work at Night
Yogurt
Youtube channel for Dr. Mike's 17 Day Diet