What Is The Body Reset Diet?
The body reset diet is a weight loss program created by Harley Pasternak, a celebrity trainer with expertise in exercise physiology and nutritional science. His dietary strategy is based on the idea that people are more likely to stick to a diet when they see rapid initial weight loss (1). This diet plan spans 15 days and is divided into three phases that last five days each. It promotes the consumption of homemade smoothies, high-fiber snacks, low-calorie meals, and light exercises like walking. Harley Pasternak provides specific recipes in his cookbook, “The Body Reset Diet Cookbook: 150 Recipes To Power Your Metabolism, Blast Fat, and Shed Pounds in Just 15 Days” to make meal preparation easy and efficient. It not only includes recipes but also discusses the benefits of the ingredients and this diet. So, how does the body reset diet improve your overall health? Scroll down to the next section to find out.
Benefits Of The Body Reset Diet
The body reset diet offers several potential benefits:
May Enhance Overall Well-Being
This diet focuses on whole grains, lean proteins, fruits, vegetables, legumes, nuts, and low-fat dairy to provide essential vitamins, minerals, and fiber (2). High fiber intake may reduce the risk of heart disease and diabetes (3).
May Aid In Weight Loss
It is a low-calorie plan that typically provides 1,200-1,400 calories per day. When combined with physical activity, it creates a calorie deficit, leading to weight loss. A study found that a low-calorie diet helped reduce the participant’s overall body weight and waist circumference over 12 weeks (4).
Is Easy To Follow
The body reset diet offers easy options and a clearly defined plan with recipes, making it convenient for those with busy lifestyles. The body reset diet may help you get into shape by losing those extra pounds. But how does it work? Scroll down to learn more about the core principles of this diet.
How Does The Body Reset Diet Work?
Smoothie-Based Diet
It involves consuming specific smoothies as the primary source of nutrition. These smoothies are divided into three categories:
White Smoothies These contain milk or Greek yogurt, which are rich in protein. Red Smoothies They contain fruits that provide an energy boost. Green Smoothies They contain vegetables that keep you full.
Three Different Phases
The diet is divided into three five-day phases with different meal formats. But all phases include smoothies as a central component.
Caloric Control
It focuses on calorie restriction, with each smoothie containing approximately 270 to 325 calories. The diet aims to create a calorie deficit, which can lead to rapid weight loss.
Nutrient Balance
The smoothie diet that forms the base of this diet strategy provides a balance of macronutrients such as carbohydrates, protein, and fiber, which Pasternak refers to as the “Holy Trinity of metabolism.” This balance is believed to help boost metabolism and support weight loss.
Regular Snacking
The diet also includes two approved “crunchy snacks” per day. These snacks should contain fiber, protein, and healthy fats to keep you full between liquid meals.
Solid Meals
You gradually start incorporating solid meals referred to as “S” meals as you progress through the phases. These single-dish meals are simple, small, and prevent overeating. These include scrambles, salads, stir-fries, sandwiches, and soups.
Physical Activity
Exercise is a key component of the body reset diet. It encourages daily physical activity, such as walking at least 10,000 steps per day. It also recommends brief, low-weight resistance exercises a few times per week to build muscle and support metabolism. The diet involves consuming smoothies and pairing them with other foods during the different phases. Scroll down to find out how to follow it properly.
How To Follow The Body Reset Diet
The body reset diet has three phases spread over 15 days to help establish healthy eating habits. Here is a simplified guide on how to follow this diet.
Phase 1 (Days 1-5)
Meals
Replace breakfast, lunch, and dinner with smoothies. These smoothies are color-coded to ensure a balance of nutrients.
White smoothie for breakfast (protein-based) Red smoothie for lunch (fruit-based) Green smoothie for dinner (vegetable-based)
Snacks
Enjoy two body reset diet-approved high-fiber snacks during the day.
Exercise
Walk at least 10,000 steps a day.
Phase 2 (Days 6-10)
Meals
Continue with two smoothies of your choice, but now you can consume one solid meal of your choice. You can decide which smoothie to replace with solid food.
Snacks
Consume two snacks per day.
Exercise
Walk 10,000 steps daily and engage in 5-minute weight training thrice a week.
Phase 3 (Days 11-15)
Meals
Reduce to one smoothie per day and enjoy two solid meals.
Snacks
Continue with two snacks daily.
Exercise
Walk 10,000 steps daily and do a 5-minute resistance band exercise routine every day. You can continue with phase 3 after completing 15 days of the diet. You can consume two “free meals” per week to enjoy your favorite foods and avoid feeling deprived. If you dine out or attend social events, you can use one of these “free meals” and continue with phase 3 eating for the rest of the day. The body reset diet has no end date. The goal is to make phase 3 along with two “free meals” sustainable in the long run. But does it help with weight loss? Keep reading to find out.
Is The Body Reset Diet Suitable For Weight Loss?
The body reset diet may be suitable for short-term weight loss as it creates a calorie deficit. It replaces regular meals with fruit and vegetable smoothies. However, once you reintroduce solid foods, you may gain the weight you lost during the smoothie-only phase. While the body reset diet may help achieve rapid weight loss initially, it may not be sustainable in the long run and is not suitable for everyone. Scroll down to the next section to know more.
Who Should Not Try The Body Reset Diet?
The body reset diet may not be a good fit for everyone. Individuals with eating disorders should avoid it because it is restrictive and may trigger unhealthy behaviors related to their disorder or may exacerbate their psychological and physical challenges. Further, people with diabetes should practice caution as the high-carb fruit smoothies may raise blood sugar levels. Consult a doctor for healthier, balanced alternatives. In the following section, we have shared a sample meal plan to give you insight into the meal formats during the three phases of the diet. Take a look at it.
Sample Body Reset Diet Meal Plan
Here is a sample meal plan for 1 day during each of the three phases: This sample menu can help you plan your weekly meals and ensure you are getting the necessary nutrients. But if you need help planning your weekly shopping list, scroll down to the next section for ideas.
Body Reset Diet Shopping List Ideas
Smoothie Essentials
Plain Greek yogurt Protein powder (whey or plant-based) Non-fat milk Almond or soy milk (or preferred non-dairy milk) Avocado Berries (blueberries and raspberries) Bananas Apples Pears Spinach or kale Nuts (for healthy fats) Seeds (for healthy fats)
Snack Options
Edamame Plain, air-popped popcorn Celery Peanut butter Whole wheat crackers Fat-free cheese Turkey slices Almonds Chickpeas (for roasting or snacking)
Solid Food Options
Chopped vegetables (Spinach, celery for salads and sandwiches) Lean protein sources (chicken, legumes, shrimp, deli meat) Whole grain bread (for sandwiches) Reduced sodium broth (for soups) Brown rice or soba noodles (for stir-fries) Eggs (for egg white scrambles) Olive oil (for dressings) Seasonings and spices
With these ingredients in your pantry, you can whip up delicious and nutritious dishes easily. Take a look at the next section for some easy recipes you can try at home.
Body Reset Diet Recipes
1. White Smoothie
Ingredients
1 cup of fat-free milk ¾ cup of plain non-fat Greek yogurt 1 ripe banana, roughly chopped 1 sliced red apple (you can leave the skin on for added nutrients) 5 raw almonds A dash of cinnamon
How To Prepare
2. Red Smoothie
Ingredients
1 cup of frozen raspberries 1/4 cup of frozen blueberries 1/2 peeled orange 1 scoop of vanilla protein powder 1 tablespoon of ground or whole flaxseeds
How To Prepare
3. Green Smoothie
Ingredients
2 cups of spinach 1 ripe pear, unpeeled, sliced 15 green or red grapes 3/4 cup of fat-free plain Greek yogurt 2 tablespoons of chopped avocado 1 to 2 tablespoons of fresh lime juice
How To Prepare These delicious smoothie recipes are easy-to-prepare and the fiber in them may also boost your gut health. However, despite its benefits, this restrictive diet may cause potential side effects. Check out the next section to know more.
Side Effects Of The Body Reset Diet
While the whole body reset diet promises rapid weight loss, it comes with potential side effects that people should consider before starting it.
May Cause Nutritional Deficiency
This diet allows you to consume 1,200-1,400 calories per day. This level of calorie reduction may lead to carbs, protein, fats, vitamins, and mineral deficiencies (5). This can lead to fatigue and low energy levels.
May Be Difficult To Follow Long-Term
Research suggests that the sustainability of any low-calorie diet hinges on one critical factor – the ability to stick with it (6). Low-calorie intake can increase cravings, making it more likely for individuals to abandon their weight loss plans (7).
Limited Eating Options
If you decide to give this diet a shot, eating out might prove challenging. The strict meal plan may restrict you from enjoying meals at restaurants or social gatherings. So, if you love trying new restaurants or enjoy sharing a meal with friends, you might want to reconsider before committing to this plan. Can I customize the body reset diet to my preferences? Yes, you can customize it as per your taste and dietary preferences as it offers a variety of snacks, smoothie options, and recipes that you can include in your daily plan. Are there any success stories related to the body reset diet? Yes, celebrities like Ariana Grande, Lady Gaga, and Kim Kardashian have followed this diet for rapid weight loss and a quick way to reset their metabolism, digestion, and eating habits. Can I modify the body reset diet to be plant-based or vegetarian? Yes, you can modify this diet to be plant-based or vegetarian. For instance, you can replace turkey or beef with plant-based sources such as tofu, tempeh, or legumes. Consult a registered dietitian for a customized diet and to ensure that your nutritional needs are being met.
Illustration: Body Reset Diet: Benefits Recipes And Side Effects
If you want to shed those stubborn pounds and transform your physique, the body reset diet might be the one for you. Check out this video for easy recipes and tips to help kickstart your health journey.
