Understanding the 'Activate' Cycle: Phase 2 Explained
Phase 2, or the Activate Cycle, of the 17 Day Diet is a pivotal stage designed to prevent weight loss plateaus that can occur after the initial rapid weight loss of the Accelerate phase. Unlike the consistently low-carb and low-calorie approach of Phase 1, Activate employs a strategy of metabolic confusion. This involves cycling between lower-calorie days and slightly higher-calorie days over the 17-day period.
The Alternating Day Structure
For the duration of Phase 2, followers alternate between two distinct eating plans on a daily basis:
- Cycle 1 (Accelerate) Day: On these days, you revert to the eating plan from the first phase, emphasizing lean protein, non-starchy vegetables, and two servings of low-sugar fruit and probiotic foods. Carbohydrates are kept to a minimum, and fruits are typically consumed before 2:00 p.m..
- Cycle 2 (Activate) Day: On these days, you get to expand your food choices significantly. Two servings of natural, healthy starchy carbs are introduced, such as whole grains, legumes, and certain starchy vegetables. You also have a wider selection of lean meats and seafood. The 2:00 p.m. carb rule still applies, meaning these starchy additions must be eaten earlier in the day.
This deliberate shift in caloric and macronutrient intake is the core principle of 'metabolic confusion.' While scientific evidence specifically supporting this concept is limited, the strategy is aimed at keeping the body's metabolism active and guessing, thus continuing to burn fat.
Expanded Food Options in Phase 2
The Activate cycle brings a welcome variety to the diet after the more restrictive first phase. The newly added food groups are consumed on 'Activate' days only, along with the foods already permitted in Phase 1. New additions include:
- Grains: A half-cup cooked serving of grains like brown rice, quinoa, barley, oats, and millet.
- Legumes: A half-cup cooked serving of black beans, chickpeas, lentils, and kidney beans.
- Starchy Vegetables: Corn, potatoes, sweet potatoes, and winter squash are allowed.
- Lean Meats: Broader options, including certain lean cuts of beef (like flank steak and top sirloin), lean pork, and lamb.
- Seafood: A larger variety of shellfish is permissible, such as shrimp, clams, scallops, and crab.
This expansion provides more fiber, vitamins, and minerals, which is beneficial for overall health and can help prevent nutrient deficiencies that might arise from more restrictive diets. It also makes the plan more sustainable and enjoyable.
Benefits and Considerations of the Activate Cycle
Comparison of Diet Cycles: Accelerate vs. Activate
| Feature | Cycle 1: Accelerate (Low-Calorie Day) | Cycle 2: Activate (Higher-Calorie Day) |
|---|---|---|
| Primary Goal | Rapid initial weight loss, flushing toxins. | Metabolic reset, preventing plateaus, continuing fat loss. |
| Calorie Intake | Generally lower calorie count. | Slightly higher calorie count on alternating days. |
| Food Variety | More limited; lean protein, non-starchy veggies, low-sugar fruits. | Expanded; includes whole grains, starchy vegetables, and legumes. |
| Carb Source | Only low-sugar fruits before 2 p.m.. | Includes whole grains, legumes, and starchy veggies before 2 p.m.. |
| Exercise | Minimum 17 minutes per day. | Still recommends 17 minutes daily, often suggesting an increase. |
Important Reminders for Phase 2 Success
To successfully navigate Phase 2 and continue your progress, remember these key guidelines:
- Hydration: Continue drinking eight 8-ounce glasses of water daily. This supports digestion and metabolism.
- Probiotics: Two daily servings of probiotic foods like low-fat Greek yogurt or kefir are still encouraged.
- Portion Control: Pay attention to the specified serving sizes for the new food groups, especially the grains and starches.
- Exercise Consistency: Maintain your daily 17-minute workout, and consider increasing the duration as recommended for later cycles.
Potential Drawbacks
While the Activate cycle offers more variety, some aspects of the diet still lack strong scientific backing. The concept of 'metabolic confusion' is primarily anecdotal, and the rule about not eating carbohydrates after 2 p.m. is not supported by high-quality studies. For individuals with a history of disordered eating, the diet's strict cycling could be problematic. Furthermore, the lower-calorie days can sometimes negatively impact workout performance for those who are very active.
Conclusion
Phase 2 of the 17 Day Diet is a strategic shift from the highly restrictive initial phase, designed to prevent metabolic slowdown and keep weight loss momentum going. By reintroducing healthy starches and a wider variety of lean proteins on an alternating basis, the diet offers more flexibility while still promoting fat burning. Success in this cycle hinges on careful adherence to the alternating meal plans, consistent exercise, and good hydration. While some of its underlying claims are not scientifically validated, its emphasis on whole foods and structured portions can be an effective path for many people seeking continued progress toward their weight loss goals.
About the Author and the 17 Day Diet
The 17 Day Diet was created by Dr. Mike Moreno, a family medicine physician, whose book was first published in 2010. The diet's premise is to cycle through various food combinations and calorie counts to aid weight loss.
Further Reading
For more information on the principles and practicalities of the 17 Day Diet, you can consult reputable health and nutrition websites. One such resource is Healthline, which provides a detailed review and analysis of the plan. Healthline Review of the 17 Day Diet
