The Body Reset Diet, a 15-day eating plan created by celebrity trainer Harley Pasternak, has gained popularity for its promise of rapid weight loss and metabolic boost. This article provides a detailed review of the Body Reset Diet, examining its principles, phases, potential benefits, and drawbacks, to help you determine if it's a suitable approach for your weight loss goals.
Overview of the Body Reset Diet
The Body Reset Diet is a 15-day low-calorie plan that aims to initiate rapid weight loss by relying largely on smoothies and simple meals. Pasternak believes that experiencing rapid weight loss early on can motivate individuals to stick to a weight loss plan. The diet emphasizes homemade smoothies, high-fiber snacks, and simple meals, with recipes designed to minimize time and effort in the kitchen.
The Three Phases of the Body Reset Diet
The Body Reset Diet is divided into three 5-day phases, each with its own dietary pattern and exercise routine. The diet involves eating five times per day, progressing from mainly smoothies in Phase 1 to more solid meals in Phases 2 and 3.
- Phase 1: Replace breakfast, lunch, and dinner with smoothies and eat 2 snacks per day. For physical activity, walk at least 10,000 steps each day.
- Phase 2: Replace 2 meals with smoothies, eat 1 solid meal, and have 2 snacks per day. For physical activity, walk 10,000 steps each day and complete 5 minutes of resistance training using 4 different exercises on 3 of the days.
- Phase 3: Replace 1 meal with a smoothie and eat 2 low calorie meals plus 2 snacks per day. For physical activity, walk 10,000 steps and complete 5 minutes of resistance training using 4 different exercises every day.
After the initial 15 days, the diet transitions into a maintenance phase, where you follow the meal plan outlined in Phase 3 but with the addition of twice-weekly "free meals." These are included as a reward and a way to avoid feelings of deprivation. Pasternak suggests that continuously depriving yourself of your favorite foods may lead to binge eating. There is no official end point to the diet for weight loss and maintenance, as the routine and habits formed in the first 15 days are intended to be followed for a lifetime.
Potential Benefits of the Body Reset Diet
Though the Body Reset Diet itself has not been studied, some of its main principals are based on scientific evidence. Here are some potential benefits of the diet.
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May Help You Lose Weight
The Body Reset Diet is likely effective for weight loss, at least in the short term. 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. The plan provides around 1,200-1,400 calories per day - far below the standard 2,000 calories recommended for average adults to maintain their weight. In one study, dieters on a similar 1,200-1,500-calorie diet consisting of 2 meals and 2 meal replacement shakes per day lost an average of 15 pounds (6.8 kg).
May Keep You Motivated Initially
Any weight you shed during this time may encourage you to stick with the Body Reset Diet longer. Researchers suggest that this discrepancy may be due to motivation levels. Simply put, people who experience immediate results may be more motivated to continue with the program because they believe it works.
High in Nutrient-Rich Foods
The Body Reset Diet emphasizes nutritious foods like fruits, vegetables, whole grains, nuts, legumes, lean proteins, and low fat dairy. These foods make up a well-rounded diet because they provide an array of essential vitamins and minerals. The Body Reset Diet meal plan is packed with fiber from the numerous whole foods in its smoothies, snacks, and solid meals. Diets high in fiber are associated with lower body weights and a reduced risk of type 2 diabetes, heart disease, certain cancers, and other chronic illnesses.
Potential Downsides of the Body Reset Diet
Although the Body Reset Diet may help you lose weight, it comes with potential downsides.
May Overly Restrict Calories
Though the diet offers slight recipe modifications for individuals over 175 pounds (79 kg), it 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. Low calorie diets often lack all the carbs, protein, fat, vitamins, and minerals you need for optimal health. Extreme calorie restriction and rapid weight loss have been shown to slow metabolism - even after you stop dieting - and may result in significantly reduced muscle mass. That said, the diet’s protein-rich foods and focus on resistance exercise may mitigate some muscle loss.
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May Be Hard to Follow Long Term
Research suggests that any low calorie diet can work for weight loss as long as you can stick with it. According to an analysis of over 500 people following weight loss programs, a main dropout predictor is hunger levels. The Body Reset Diet is packed fiber and protein-rich foods, which may help curb your appetite. However, its liquid meals, such as smoothies, may be less filling than solid food. Low calorie intake also releases hunger hormones, which is a likely reason that people quit weight loss plans.
Foods to Eat and Avoid on the Body Reset Diet
The Body Reset Diet promotes smoothies and snacks in all phases, plus simple meals in Phases 2 and 3. All dishes follow specific nutrition criteria. The Body Reset Diet involves a specific meal plan with recipes, there isn’t much room for deviation.
Foods to Avoid
You should always avoid these foods during the diet’s first 15 days:
- full fat milk, yogurt, and cheese
- highly processed or fried foods
- white breads, pastas, and other refined grains
- soda and other sugary beverages
- alcohol
Pasternak’s rationale is that full fat dairy and processed foods are high in saturated fats, which have long been seen as unhealthy. Refined grains are banned because they rank high on the glycemic index (GI), a measure of how quickly blood sugar rises in response to food. Furthermore, alcohol isn’t allowed until after the first 15 days, as it’s high in calories. Pasternak also suggests that it decreases your ability to burn fat, and that intoxication may lead to poor food choices.
Sample Meal Plan
Here is a sample meal plan for 1 day during each of the three phases.
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Phase 1
- Breakfast: a white smoothie made with fat-free milk, plain nonfat Greek yogurt, banana, sliced red apple, raw almonds, and cinnamon
- Snack 1: celery sticks with almond butter
- Lunch: a red smoothie made with raspberries, blueberries, orange, vanilla protein powder, and flax seeds
- Snack 2: air-popped popcorn
- Dinner: a green smoothie made with fresh spinach, avocado, pear, grapes, plain nonfat Greek yogurt, and fresh lime juice
Phase 2
- Breakfast: a white smoothie made with plain nonfat Greek yogurt, peaches, raspberries, pistachios, ginger, and fresh lime juice
- Snack 1: whole wheat crackers with hummus
- Lunch: a red smoothie made with raspberries, orange, almond milk, and vanilla protein powder
- Snack 2: boiled edamame
- Dinner: a roast beef sandwich on whole wheat bread
Phase 3
- Breakfast: a white smoothie made with plain nonfat Greek yogurt, mango, pineapple, banana, and flax seeds
- Snack 1: a pear with deli turkey slices
- Lunch: homemade butternut squash soup
- Snack 2: whole wheat crackers with peanut butter
- Dinner: chicken and vegetable stir-fry with brown rice
The accompanying book offers numerous additional meals that fit the diet’s criteria.
Expert Opinions and Considerations
Registered dietitians and nutritionists offer valuable insights into the Body Reset Diet. Kelly Kennedy, RD, resident nutritionist for Everyday Health, notes that while the diet may offer a quick fix for weight loss, the monotony of smoothies might lead to individuals giving up. She also questions whether the diet boosts metabolism enough to sustain weight loss after the program ends. Kennedy suggests making simpler lifestyle changes, such as eating more vegetables, lean protein, and smaller portions, for more sustainable weight loss.
Concerns for Specific Populations
Kennedy advises people living with either diabetes or heart disease and considering Body Reset to proceed with caution. The midday "red" smoothie - or fruit smoothie - can send blood sugar levels soaring due to its carb content. News & World Report removed the Body Reset diet from its annual list of diet reviews and rankings, noting that its panel no longer considered Body Reset a “viable eating plan.” “By severely limiting whole grains,” Kennedy says, “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.
Pros and Cons of the Body Reset Diet
Here's a summary of the pros and cons of the Body Reset Diet:
Pros:
- Fast weight-loss results
- Less gym time
- Daily nutrients can be achievable (if monitored correctly)
- Includes meal and snack recipes
Cons:
- Food preparation takes time
- May be expensive to buy fresh fruits and vegetables
- Potentially unsustainable if previous eating habits are resumed
- Smoothies could get boring, leading you to give up
- Not heart-healthy or diabetes-friendly