Body Reset Diet: Pros, Cons, And What You Can Eat

Many find the idea of attempting to shed pounds overwhelming, mostly because it involves bidding farewell to beloved foods and uncertainty about maintaining the desired body shape.

It could be that because of these factors, fewer Americans today are attempting to shed weight. However, amidst the constant influx of trendy diets, the Body Reset diet presents an alluring alternative: a 15-day cleanse relying on smoothies and minimal physical activity, with the goal of aiding weight loss and sustained maintenance.

The smoothie-based Body Reset diet was created by Harley Pasternak, a celebrity trainer and author of The 5-Factor Diet, in an effort to maintain simplicity in dieting.

The idea behind the liquid-based meal plan, which has gained popularity among Kim Kardashian and Rihanna, is to incorporate healthy and delicious food in sensible amounts, while promoting physical activity and staying hydrated all day long. Essentially, the liquid-based meals ensure the body receives a balanced mix of all the necessary food groups, except for solid foods, of course.

The Body Reset diet is structured similarly to other brief diets like the South Beach Diet or Whole30, consisting of three 5-day phases that prioritize various meal formats. Nevertheless, smoothies are the one constant food source consumed in each phase.

Pasternak explains that the reason for developing a diet centered around smoothies is due to its convenience, acting as a carrier for various ingredients. However, he affirms that while the micronutrient content may differ, all the smoothies contain comparable amounts of calories, fiber, protein, and healthy fats.

Several instances comprise:

• Ruby Red Frostie Smoothie: 270 calories, 5 grams (g) fat, 34 g carbs, 27 g protein, 11 g fiber
• Sweet Spinach Smoothie: 296 calories, 8.3 g fat, 43.6 g carbs, 16.5 g protein, 9 g fiber
• Apple Jack Smoothie: 299 calories, 8 g fat, 40 g carbs, 21 g protein, 9 g fiber
• Apple Pie Smoothie: 325 calories, 4 g fat, 56 carbs, 19 g protein, 8 g fiber

According to Pasternak, the combination of carbs, protein, and fiber is known as “the Holy Trinity of metabolism,” and this principle serves as the inspiration (and buzz) for the Body Reset diet. The idea is that by consuming these nutrients in small meals throughout the day and aiming for a certain number of daily steps, Body Reset can jumpstart metabolism and promote lasting weight loss beyond the duration of the program.

Aside from the daily smoothies, there are two permitted “crunchy snacks” included every day that are high in fiber, protein, and healthy fats to promote satiety until the following liquid meal.

During the program, you’ll gradually include S meals which refer to “single dish” meals such as scramble, salad, stir fry, sandwich or soup. The reason behind consuming only one item in each meal is to avoid overindulging, achieve the “Holy Trinity”, and eat smaller portions throughout the day.

The final approach to increasing metabolism is through physical activity, but not necessarily at a fitness facility. According to Pasternak, individuals should aim to take 10,000 steps daily, regardless of time or method, as this is also ideal for those aiming to reduce heart disease risks. Moreover, performing two sets of five-minute, light-weight resistance exercises like modified push-ups or triceps dips thrice each week is recommended by Pasternak.

While participating in the program, it is prohibited to eat at restaurants or consume alcoholic beverages. However, there’s no need to worry as The Body Reset Diet Cookbook by Pasternak contains smoothie, “crunchy snack,” and “S” meal recipes that are essential for achieving optimal results from the diet plan.

What You Can Eat

Fruits and Vegetables

When following the Body Reset diet, it is crucial to opt for fruits and vegetables with increased fiber content, especially for snacking purposes. Additionally, it is recommended to consume the skin of fruits like apples and pears instead of removing it. The diet plan encourages snacking on:

• Apples
• Pears
• Peaches

Milk and Yogurt

According to Pasternak, dairy products have been unfairly maligned in recent times despite being a staple for humans for centuries. He highlights the various beneficial nutrients present in milk, such as protein, calcium, vitamin D, among others.

• Plain nonfat Greek yogurt
• Nonfat milk
• Non-dairy milk products

Nuts and Seeds

• Almonds
• Walnuts
• Flaxseeds

Whole Grains

For instance, it is recommended to choose whole grains when selecting any grain products.

• Popcorn
• Whole-grain crackers
• Whole wheat tortillas
• Whole grain bread

Lean Protein, Meat, and Fish

Solid meals are included in the later stages of the Body Reset diet, with a focus on incorporating moderate quantities of lean protein sources into many of these meals.

• Steak
• Chicken
• Fish
• Shrimp
• Egg whites

What You Cannot Eat

Fatty Foods

• Fried foods
• Egg yolks
• Bacon
• Sausages

Low-Fiber Fruit and Vegetables

• Bananas
• Melons
• Potatoes

Refined Grains

• White bread
• White rice
• Chips
• Crackers (non-whole grain)

Sugary Foods and Drinks

• Soda
• Candy
• Sweetened coffee beverages

How to Prepare the Body Reset Diet and Tips

It is emphasized by Pasternak that grazing intermittently during the day, rather than consuming a couple of large meals, may assist in maintaining stable blood sugar levels, which could result in decreased hunger. Despite this, it is important to note that experiencing hunger is likely, particularly during the initial two phases of the diet.

The diet promotes the importance of making wise nutrition choices. This entails establishing a routine to avoid the allure of unhealthy snacks when hunger strikes, and maximizing the impact of your calorie intake by becoming a more effective eater.

During Phases II and III of the diet program, Pasternak urges the consumption of meals referred to as “S-meals,” which encompass salads, sandwiches, soups, stir-fries, and scrambles.

The diet plan incorporates an uncomplicated workout routine. The introductory phase requires a daily minimum of 10,000 steps through walking. The succeeding phase involves adding three resistance training days per week to the walking routine. The final phase entails five resistance training days a week, as well as daily 10,000 steps minimum through walking.

For successful execution of the Body Reset diet, possessing a high-quality blender is indispensable. This is because the diet advocates blending over juicing due to a variety of reasons. Firstly, blenders are user-friendly and effortless to clean while juicing demands a larger quantity of produce to match the volume of blended food. Secondly, as opposed to juicing, blenders utilize all the fibrous components of fruits and vegetables which embody a plethora of essential nutrients.

The Body Reset diet advises using a specific blender, but it’s possible to adjust the smoothie recipes for any blender.

• Operates at a minimum of 500 watts, so that there’s enough power to blend harder produce and nuts (a blender that can grind seeds or cacao beans is a bonus)
• Includes a large pitcher and a heavy base
• Has a design that’s easy to clean

In case you have a blender with less power, you might have to make adjustments to specific recipes. An instance of this could be using slivered almonds in place of whole nuts, and pre-ground flaxseed instead of whole flaxseed.

Pros of the Body Reset Diet

Provides nutritious fruit, vegetables, and fiber:
 Smoothies are suited for easily adding plenty of highly nutritious fruits and vegetables full of fiber. For people who otherwise might struggle to consume enough produce and fiber in their regular diet, smoothies can help you meet those requirements easily.

Cons of the Body Reset Diet

Restrictive: Don’t be surprised if you’re seriously hungry, especially during the first five days of the diet. Since you’ll only be consuming three smoothies plus two 150-calorie snacks, in total, you’ll be getting fewer than 1,200 calories a day, which isn’t very much.

The Body Reset diet places a strong emphasis on fruits and vegetables, but it may not provide sufficient whole grains and protein, particularly during the initial five days, as recommended by experts.

The Body Reset diet, along with several other diets, necessitates the consumption of only milkshakes, protein shakes, or smoothies during a designated time frame. Such diets usually lack sufficient protein and beneficial fats.

Experts generally suggest consuming 1,500 calories per day for gradual and healthy weight reduction, but this amount may differ depending on age, height, and weight.

During the initial five days of the Body Reset regimen, the calorie intake is limited to 1,000 to 1,200. The next set of five days is expected to offer around 1,500 calories. However, this amount may not be sufficient for the average person and may result in hunger pangs.

Weight regain is probable with the Body Reset diet as it only provides short-term results. Some of the weight loss is expected to come from water reduction caused by a reduction in carbohydrate intake.