The pursuit of weight loss can often feel like a daunting challenge, filled with sacrifices and uncertainty. Many people find the prospect of giving up their favorite foods or the fear of not being able to maintain their new weight discouraging. In fact, fewer Americans than ever are actively trying to lose weight. However, amidst the endless array of fad diets, the Body Reset Diet offers a potentially appealing approach: a 15-day, smoothie-based plan with minimal exercise, designed to help individuals shed unwanted pounds and keep them off.
Understanding the Body Reset Diet
Created by celebrity trainer and author Harley Pasternak, known for The 5-Factor Diet, the Body Reset Diet aims to simplify the dieting process. Inspired by the eating habits of celebrities like Kim Kardashian and Rihanna, this liquid diet focuses on consuming balanced meals in moderation while encouraging regular physical activity and sufficient water intake. The meal plan consists of smoothies containing adequate proportions of all food groups, seemingly depriving the body of nothing except solid food.
How the Body Reset Diet Works: A Phased Approach
Similar to other short-term diets like the South Beach Diet or Whole30, the Body Reset Diet is divided into three distinct phases, each lasting five days. While the meal formats vary across these phases, smoothies remain a constant component. Pasternak emphasizes that the purpose of a smoothie-based diet is convenience, serving as a versatile vehicle for incorporating various ingredients. Despite differences in micronutrient content, he asserts that all smoothies have "similar caloric value, fiber, protein, and healthy fats."
Examples of smoothies used in the Body Reset Diet include:
- Ruby Red Frostie Smoothie: 270 calories, 5g fat, 34g carbs, 27g protein, 11g fiber
- Sweet Spinach Smoothie: 296 calories, 8.3g fat, 43.6g carbs, 16.5g protein, 9g fiber
- Apple Jack Smoothie: 299 calories, 8g fat, 40g carbs, 21g protein, 9g fiber
- Apple Pie Smoothie: 325 calories, 4g fat, 56g carbs, 19g protein, 8g fiber
Pasternak highlights carbohydrates, protein, and fiber as "the Holy Trinity of metabolism," a concept central to the Body Reset Diet. The diet claims that combining these nutrients in small portions throughout the day, along with a target step count, will reboot the metabolism, leading to sustained weight loss even after the program concludes.
Read also: Explore the pros and cons of a high metabolism diet
In addition to the daily smoothies, the plan includes two approved "crunchy snacks" packed with fiber, protein, and healthy fats to promote satiety between liquid meals. As the diet progresses, solid foods, referred to as "S" or "single dish" meals (such as scramble, salad, stir-fry, sandwich, or soup), are gradually reintroduced. The rationale behind these one-item meals is to prevent overeating, ensuring the intake of the "Holy Trinity" in smaller portions throughout the day.
Exercise is another crucial element of this metabolism-boosting strategy. Pasternak recommends walking 10,000 steps daily, at any time and in any manner, aligning with the recommended step count for reducing the risk of heart disease. He also suggests incorporating two five-minute, low-weight resistance exercises, like modified push-ups or triceps dips, three times per week.
During the 15-day program, dining out and alcohol consumption are discouraged. However, The Body Reset Diet Cookbook provides a variety of smoothie, "crunchy snack," and "S" meal recipes to facilitate adherence to the diet plan.
A Detailed Look at the 3 Phases
To help you decide whether to pursue this diet, let’s dive into its three phases:
Phase 1: 3 Smoothies a Day
For the first five days, you’ll drink three smoothies a day - one for breakfast, one for lunch, and one for dinner. The white breakfast smoothie contains protein-based substances, like yogurt and whole milk. The red lunchtime smoothie contains fruit. And the green dinnertime smoothie contains all your vegetables.
Read also: The Truth About Metabolism Gummies
In addition to your three smoothies, which you’ll need to prepare from scratch before leaving the house, you’ll have two “crunchy snacks” filled with protein and fiber to keep you satiated.
Sample Menu for Phase 1
- Breakfast: Apple Pie Smoothie
- Snack: Roasted chickpeas
- Lunch: Berry Cobbler Smoothie
- Snack: Hummus and raw vegetables
- Dinner: Sweet Spinach Smoothie
- Exercise: 10,000 steps plus Pasternak’s resistance training
Phase 2: 2 Smoothies and 1 “S” Meal a Day
Similar to in the first phase, your main food source will rely on smoothies for the second five days of the solid-food detox. But phase 2 aims to reintroduce solid foods to your body by trading out one smoothie for an “S” meal.
Neither the “S” meal you choose nor the smoothie type you discard matters. Still, Pasternak does caution you to take action with reason. “You can supplement it by your regular meals,” he explains. “So if you drop the green smoothie at dinner, just make sure you have some green vegetables.”
Sample Menu for Phase 2
- Breakfast: Tropical Morning Smoothie
- Snack: Green pea chips
- Lunch: Tuna Tortilla “S” meal
- Snack: Celery sticks wrapped in spiced turkey
- Dinner: Caribbean Kale Smoothie
- Exercise: 10,000 steps plus Pasternak’s resistance training
Phase 3: 1 Smoothie and 2 “S” Meals a Day
For the third phase, you’ll trade another smoothie for a second “S” meal. These last five days are intended to ease you back into eating more solid foods.
Sample Menu for Phase 3
- Breakfast: Herbed Salmon Scramble “S” meal
- Snack: Air-popped popcorn
- Lunch: Red Raspberry Lime Drop Smoothie
- Snack: 150 calories (or a “palmful”) of almonds
- Dinner: Spicy Beef Stir Fry “S” meal
- Exercise: 10,000 steps plus Pasternak’s resistance training
Will You Lose Weight on the Body Reset Diet?
The Body Reset Diet is likely to result in weight loss due to its emphasis on physical activity and calorie moderation. However, it's crucial to recognize that it may not be a sustainable long-term solution. Kelly Kennedy, RD, resident nutritionist for Everyday Health, suggests that the convenience of smoothies may eventually become monotonous, potentially leading to abandonment of the diet.
Read also: Is the Fast Metabolism Diet Right for You?
Potential Problems With Detox Diets
A key concern is whether the diet can sufficiently boost metabolism to sustain weight loss beyond the 15-day program. Kennedy suggests that this is unlikely. While it may initiate healthier eating habits, it could also lead to a return to previous eating patterns after the diet, negating any achieved benefits.
Pasternak advocates for continued adherence to the Body Reset Diet principles, including recommended step counts, frequent small meals, balanced food groups, and simple one-item meals, even after the program concludes. However, Kennedy believes that sustaining such significant lifestyle changes, such as consistently walking to distant grocery stores to reach the 10,000-step goal, may be unrealistic for many individuals. She recommends making simpler, more manageable changes, such as increasing vegetable intake, consuming more lean protein, and reducing portion sizes, to facilitate weight loss.
While the Body Reset Diet doesn't deprive the body of essential nutrients, it does restrict solid food, aligning with the characteristics of a "detox" or "cleanse." Kennedy and other dietitians generally advise against such restrictive diets. She argues that the body already possesses a natural system for eliminating toxins through the liver, kidneys, and lungs, rendering external detox efforts unnecessary.
Despite being a solid-food detox, Pasternak maintains that the Body Reset Diet is not a "cleanse" because it can provide all five food groups as defined by the USDA, provided that the smoothie ingredients are carefully monitored. However, Kennedy points out that many of Pasternak's smoothies contain at least one whole piece of fruit, potentially leading to excessive fruit consumption (up to seven servings per day), which is more than double the average recommendation and may be unsuitable for individuals with diabetes.
Precautions for Individuals With Diabetes and Heart Disease
Kennedy advises individuals with diabetes or heart disease to exercise caution when considering the Body Reset Diet. The "red" or fruit smoothie consumed at midday can cause blood sugar levels to spike due to its carbohydrate content.
News & World Report removed the Body Reset Diet from its annual list of diet reviews and rankings, deeming it no longer a "viable eating plan." Kennedy notes that the diet's severe restriction of whole grains eliminates a vital food group recommended for balance and lowering "bad" LDL cholesterol, which is crucial for heart health.
For a more balanced dietary approach, Kennedy recommends the Mediterranean diet or the DASH diet. She emphasizes that a healthy diet for individuals with diabetes is the same as that recommended for those without the condition. The Mediterranean and DASH diets are favored for their well-rounded nature and focus on obtaining nutrients from whole foods.
Pros and Cons of the Body Reset Diet
Pros:
- Fast weight-loss results
- Minimal gym time required
- Potential for achieving daily nutrient needs (if monitored correctly)
- Includes meal and snack recipes
Cons:
- Food preparation can be time-consuming
- May be expensive due to the need for fresh fruits and vegetables
- Potentially unsustainable if previous eating habits are resumed
- Smoothies may become monotonous, leading to abandonment of the diet
- Not heart-healthy or diabetes-friendly
What to Do if You Want to Try the Body Reset Diet
It is crucial to consult with your doctor before making significant dietary changes. Individuals with diabetes or heart disease should exercise extra caution before following the plan. Kennedy advises that anyone with a pre-existing condition, or anyone in general, should consult their doctor before embarking on such an extreme diet.
It is essential to remember that the Body Reset Diet is intended for rapid, but not necessarily sustainable, weight loss, relying on the individual to maintain the promoted lifestyle long after the 15-day program concludes.
Alternative Diets
The 17-Day Diet
The 17-day diet is divided into four distinct cycles: Accelerate, Activate, Achieve, and Arrive.
- The Accelerate cycle is designed to promote rapid weight loss. It consists of a low-carb diet that emphasizes lean proteins, non-starchy vegetables, and limited fats. Dairy is restricted to low-sugar yogurt, and fruits are consumed only in moderation, mainly before 2 pm.
- In the Activate cycle, the diet alternates between low-calorie days and slightly higher-calorie days, which is known as metabolic “confusion”. This method purportedly helps prevent plateaus and keeps the metabolism active.
- The Achieve cycle focuses on establishing healthy eating habits that can lead to continued weight loss, although at a slower pace. This phase allows for more variety in the diet, including whole grains and a wider range of fruits and vegetables.
- The final cycle, Arrive, aims to help you maintain your new weight while establishing long-term healthy eating habits. This phase includes a modified version of the previous cycles, allowing for occasional indulgences while encouraging consistent portion control and balanced meals.
The Metabolic Reset Diet
There are several versions of the metabolic reset plan, but they all promote the idea that you can trick your metabolism into speeding up (a.k.a. burning more calories). The diet pattern will vary from plan to plan, but they all restrict your calorie intake-your whole grains, dairy, and fruit-and focus on increasing your protein intake,” explains Zeitlin.
Getting Started with the Body Reset Diet
If you're ready to try the Body Reset Diet, here are some steps to get you started:
- Consult your doctor: Before making any significant dietary changes, it's essential to consult with your healthcare provider, especially if you have any underlying health conditions.
- Gather your supplies: Smoothies are a staple of this diet, so make sure you have a blender. You'll also need to purchase the necessary fruits, vegetables, and other ingredients for the smoothies, snacks, and solid meals.
- Plan your meals: Use the recipes in The Body Reset Diet Cookbook or create your own healthy meal plans based on the allowed foods.
- Schedule your workouts: Incorporate the recommended exercise into your daily routine, including walking 10,000 steps and doing short resistance training workouts.
- Stay consistent: Stick to the diet plan for the full 15 days to see the best results.
What to Eat on the Body Reset Diet
The Body Reset Diet allows you to mix and match fruits, vegetables, and other foods to make smoothies, snacks, and solid meals. Below is a breakdown of some of the foods that are permitted:
Foods You Can Eat
- Fruit: Apples, peaches, pears, oranges, berries, grapes
- Vegetables: Spinach, kale, arugula, romaine, avocado
- Nuts and Seeds: Flaxseed, almonds, walnuts
- Dairy Products: Non-fat Greek yogurt, non-fat milk, non-dairy milk products
- Whole Grains: Popcorn, whole wheat crackers, whole wheat tortilla, whole wheat bread
- Proteins: Steak, chicken, fish, egg whites, tofu
Foods You Should Avoid
- Fried foods
- Egg yolks
- Bacon
- Sausages
- Bananas
- Melons
- Potatoes
- White bread
- White rice
- Candy
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