The Body Reset Diet, popularized by celebrity trainer Harley Pasternak and touted by celebrities like Jessica Simpson, promises rapid weight loss and a metabolism reboot in just 15 days. This article breaks down the fundamentals of the Body Reset Diet, examines its pros and cons, and explores whether it delivers long-lasting results.
What is the Body Reset Diet?
The Body Reset Diet is a 15-day program designed to kickstart a weight loss journey. It focuses on consuming smoothies and simple meals while incorporating light exercise. The diet is structured into three phases, each lasting five days, with specific dietary and exercise guidelines.
The Three Phases of the Body Reset Diet
- Phase 1 (Days 0-5): This initial phase is the most restrictive, involving three smoothies and two snacks daily. The goal is to "reset" the metabolism. A minimum of 10,000 steps should be walked each day.
- Phase 2 (Days 6-10): The second phase introduces one solid, non-blended meal alongside two smoothies and two snacks daily. Walking at least 10,000 steps daily is still required, along with three five-minute home fitness workouts per week.
- Phase 3 (Days 11-15): In the final phase, the diet includes one smoothie and two solid, non-blended meals per day, plus two snacks. The exercise regimen increases to a strengthening routine five times weekly, in addition to the 10,000 daily steps.
Smoothie Recipes and Snack Guidelines
Smoothies are a core component of the Body Reset Diet. Recipes generally include:
- Liquid base: Dairy or non-dairy milk, or water
- Protein: Protein powder or plain non-fat Greek yogurt
- Healthy fats: Nuts, seeds, or avocado
- High fiber carbs: Fruits and vegetables
The diet also specifies the types of snacks to consume, such as low-fat popcorn, celery sticks with almond butter, or pear with sliced turkey. Snacks should be roughly 150 calories with at least 5 grams of fiber and protein and less than 10 grams of sugar.
Solid Meals
Phase two introduces solid meals like sandwiches, soups, salads, stir-fries, and other quick, simple dishes.
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Exercise
A minimum of 10,000 daily steps is a must throughout the whole diet plan. Light workouts are introduced alongside the daily steps. The workouts then increase as the days continue.
Post-Diet Advice
After completing the 15-day plan, Pasternak advises eating five times a day: one smoothie, two snacks, and two solid meals, with two "splurge" meals per week. Maintaining 10,000 daily steps and short resistance training sessions five days per week is also recommended.
Foods to Avoid
The Body Reset Diet has a specific list of foods to avoid during the initial 15 days:
- Alcohol
- Full-fat dairy (milk, cheese, and yogurt)
- Overly processed or fried foods
- White bread, pasta, and refined grains
- Soda and sugary drinks
- Sweetened coffee beverages
- Egg yolks
These restricted foods are generally high in calories. The diet emphasizes avoiding these entirely for 15 days, with the option of "splurge" days afterward.
Potential Benefits
The Body Reset Diet may offer some potential benefits:
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- Potential for Short-Term Weight Loss: The Body Reset Diet is likely effective for weight loss - at least in the short term. Ultimately, weight loss occurs when you burn more calories than you take in. Since this plan is comprised of low calorie smoothies, snacks, and meals, it will likely put your body in a calorie deficit. The plan’s exercise regimen also helps you burn calories.
- Straightforward Framework: The diet's framework is clear and easy to follow. The same number of meals and snacks are eaten daily for 15 days, and the same foods are allowed throughout the diet.
- Minimal Gym Time: The Body Reset Diet is ideal for people not looking to start an extensive exercise routine. The physical activity requirements for this program can be fulfilled in just minutes a day.
- Focus on Nutrient-Dense Plant Foods: Whether eating a solid meal or drinking a smoothie, many healthy fruits and vegetables are consumed. The plant foods recommended in the Body Reset Diet are high in fiber and phytonutrients, which are good for your waistline and overall health.
- Designed as a Reset: This diet is designed to be a reset, and it’s not required to adhere to it forever.
Potential Drawbacks
Despite the potential benefits, the Body Reset Diet also has several drawbacks:
- Restrictive Nature: The diet's first phase requires drinking three smoothies a day instead of meals, which may feel overly restrictive to some people. Eating out at restaurants during the 15-day program is difficult, so depending on your family or social commitments, it could be challenging to stick with.
- May Cause Bloating: This high-fiber diet, while healthy, may cause gastrointestinal distress for some. If you’re not accustomed to eating high amounts of fiber, you may experience cramps, gas, or bloating during the first five to seven days.
- Not Sustainable: The program is designed to be 15 days because it can be hard to adhere to long term. This diet requires planning, shopping, meal prep, and cooking and may not work on days or weeks when you’re low on time. If you return to your typical eating pattern following the reset, you will likely experience weight gain.
- Could be Expensive: The Body Reset Diet focuses on eating many fresh fruits and vegetables. While this is great for your health, remember it may cost more than you think. Depending on where you shop and what produce is in season, keeping your fridge stocked with enough food to eat five times a day for 15 days can quickly add up.
- Potential for Calorie Restriction and Nutrient Deficiencies: The diet generally provides around 1,200-1,400 calories per day. This is not only too severe of a calorie restriction for some people but also may lead to nutrient deficiencies.
- Reliance on Smoothies: The liquid meals, such as smoothies, may be less filling than solid food.
- Not heart-healthy or diabetes-friendly: The midday “red” smoothie - or fruit smoothie - can send blood sugar levels soaring due to its carb content. Because the Body Reset Diet severely limits whole grains, it’s cutting out one of the main food groups we’d recommend for balance and to lower ‘bad’ LDL cholesterol,” which is imperative to heart health.
Is It a Healthy Choice?
The Body Reset Diet focuses on moving your body and focusing on healthier foods. However, its approach isn’t something we condone. More exercise and fewer calories will likely shed pounds. But no supporting data says rapid weight loss in a short space of time prepares your body for sustained weight loss in the long term. Plus, it’s difficult to believe that changing your diet - even in an extreme way - for 15 days will have a huge lasting effect.
Alternatives
While the Body Reset Diet includes fundamentals that support a healthy lifestyle, it does fall short in some areas. Instead, think about small changes you can make to your diet and lifestyle that you can actually maintain. Find something you love to do that makes you move more like gardening, hiking, or tennis. Try adding smoothies to your morning routine or bowls so you can still eat healthy foods when you’re short on time. Food should be enjoyable and exciting. Good nutrition and regular exercise set the foundation for overall health, which can look different for everyone.
Who Should Avoid the Body Reset Diet?
The Body Reset Diet is generally safe but not for everyone. Due to its highly restrictive nature, it is not recommended for anyone with a history of disordered eating. Additionally, people with diabetes, heart disease, chronic kidney disease, or COPD should talk to their healthcare providers to discuss if the Body Reset Diet is right for them. Regardless of your medical history, checking with your doctor before beginning a new diet is always a good idea.
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