Cycle 3 Food List

The idea behind Cycle 3 of the 17 Day Diet (Achieve Cycle) is to learn to achieve healthy eating habits including portion control, consistent mealtimes and eating healthy foods on a regular basis.  Cycle 3 introduces new foods, increase in your aerobic exercise to 45 to 60 minutes per day, and continue to eat no carbohydrates after 2pm.

In addition, in Cycle 3 you’ll be eating less protein because you’re increasing your overall food intake.  Keep your protein portions per meal down to the size of a kitchen sponge.  During Cycle 3 of the 17 Day Diet you may also enjoy up to one alcoholic drink per day (5 oz wine, 12 oz beer, or 1 1/2 oz hard liquor). You’ll continue to eat up to two servings of natural starches per day.  Remember not to eat your starches and fruit after 2pm on Cycle 3.

You’ll continue the habit of drinking your hot lemon water first thing in the morning to stimulate your digestive juices, a cup of green tea at each meal, and at least eight 8 oz of plain water every day.

Here’s a list of Cycle 3 Foods:

Lean Proteins:

Fish, Shellfish, poultry and lean meats from Accelerate an Activate Cycles

Additional Poultry:
Cornish Hen
Quail
Pheasant
Reduced-fat turkey bacon or sausage or lunch meat
Canadian bacon

Natural Starches:

Breads (1 slice = 1 serving):
Cracked wheat
Fiber-enriched bread
Gluten-free bread
Multi-grain bread
Oat bran bread
Sugar-free bread
Pumpernickel
Rye bread
Whole grain bagel (1/2 = 1 serving)
Whole wheat pita bread, 1 pocket
Whole wheat tortilla- 10”

High Fiber Cereals (1 cup = 1 servings, unless where indicated):

All-Bran
All-Bran Extra
All-Bran Ban Buds
Fiber One
Gluten-free cold cereals
Low-sugar granola (1/2 = 1 serving)

Pasta (1/2 cup = 1 Serving):

Whole-wheat pasta
Gluten-free pasta
Vegetable-based pasta
High-fiber pasta
Udon noodles

Vegetables – Unlimited:

All cleansing vegetables from Accelerate and Activate Cycles
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

Fruits- 2 servings daily (1 serving = 1 piece of fresh fruit or 1 cup of chopped fresh fruit)

All fruits from Accelerate and Activate Cycles
Apricots
Bananas
Cherries
Currants
Figs
Kiwi
Kumquats
Guava
Mango
Papaya
Pineapple
Pomegranate
Tangerine
Tangelo
Virtually any fresh fruit

Probiotics:

Probiotic Foods from Accelerate and Activate Cycles
Low-calorie cheeses (brie, camembert, fontina, low-fat cheddar, edam, feta, goat, limburger, and part-skim mozzarella) (1 serving = 2 ounces)
Low-fat cottage cheese (1 serving = ½ cup)
Low-fat milk, including skim (1 serving = 1 cup)
Low-fat ricotta cheese (1 serving = ½ cup)

Dairy Substitutes: sugar-free rice, almond or soy milk (1 serving = 1 cup)

Friendly fats – 1 to 2 tablespoons daily, unless where indicated:

Avocado (1 serving = ¼ fruit)
Canola Oil (1 serving = 1 tablespoon)
Walnut Oil (1 serving = tablespoon)
Light mayonnaise (1 serving = 2 tablespoons)
Mayonnaise (1 serving = 1 tablespoon)
Nuts or seeds, un-oiled (1 serving = 2 tablespoons)
Reduced-calorie margarines (1 serving = 2 tablespoons)
Reduced-fat salad dressings (1 serving = 2 tablespoons)
Salad dressings (1 serving = 1 tablespoon)
Trans-free margarines (1 serving = 1 tablespoon)

Optional Snacks: All under 100 calories

Babybell low-fat cheese – 2 disks
Frozen fruit bar
Fudgsicle, 100 calorie bar
Granola bar, reduced sugar and fat
Microwave popcorn, light (4 cups)
Skinny Cow ice cream sandwhich
Sugar-free pudding cup
String cheese – 1stick