Everything You Need to Know About the 15-Day Body Reset Diet and Smoothie Detox

Exploring the Body Reset Diet: A 15-Day Smoothie Detox

With wellness fads coming and going, one diet sparking renewed interest is the Body Reset Diet. Centered around drinking smoothies packed with plant foods, it claims rebalancing effects potent enough to reset metabolism and drop pounds without intense exercise. Created by celebrity trainer Harley Pasternak in 2013, this trendy liquid detox is designed for just 15 days and frequently related to queries on the body reset diet PDF.

Considering the buzz and searches for Body Reset Diet PDF, many wonder what this smoothie weight loss plan entails, if it's safe or sustainable, and where to find accurate free recipes. Before jumping into a liquid food plan, let's dive deeper on the science, criticism, and available details on this reboot cleanse.

Core Premise of the Body Reset Diet

The premise of a body "reset" revolves around the concept that allowing digestion to rest via nutrient-dense smoothies provides time for the body's systems to rebalance. Advocates claim this short-term liquid fast helps address inflammation, gut issues, and metabolic dysfunction developed from long-term unhealthy diets.

By abstaining from solid foods, chewing, and taxing the digestive tract for 15 days, Pasternak suggests the body can reattune natural fat-burning hormones. The diet also emphasizes specific smoothie ratios and ingredients intended to nourish, reduce cravings, and make existing stored fat more accessible for burning as fuel.

Expected Results on the Body Reset Diet

According to The Body Reset Diet book, followers can expect substantial changes in a brief period by committing to the plan. These include:

• Losing up to 15 pounds in 15 days
• Reduced body fat percentage by 3-5%
• Lower cholesterol and visceral fat
• Balanced blood sugar
• Diminished cravings and hunger
• Improved digestive regularity
• Increased energy

Such dramatic effects in a few weeks are enticing for those frustrated with slow weight loss progress. However, many experts rightly question the safety of extreme low calorie plans promising rapid change.

Overview of the Body Reset Diet Plan

Now that we've covered the basic reasons for and claims about resetting the body with smoothies, let's break down what partakers can expect. We’ll overview the diet’s overall structure, smoothie ratios, sample meal plan, approved foods, and fitness guidance:

Three Phases of the 15 Day Program

The Body Reset Diet walks users through three 5-day phases intended to ease the biological shift away from solid foods. Each stage gradually changes smoothie ingredients and proportions to keep the body guessing.

Phase 1 focuses on protein-based smoothies with a 3:1 fruit to veggie ratio. The goal is reducing cravings and hunger signals while providing nourishment. Protein intake starts around 0.5g per pound of body weight.

Phase 2 transitions to fruit-based smoothies with a 2:1:1 ratio of fruits to veggies to protein. Carb sources increase to activate fat-burning hormones as the body adjusts. Protein drops to 0.4g per pound of body weight.

Phase 3 adopts higher volume green smoothies with a 1:2:1 ratio of fruits to non-starchy veggies to protein. The high fiber and lower sugar aim to improve satiation and stabilization as solid foods are slowly reintroduced.

Strict Smoothie Ratios and Mix-Ins

Smoothie ratios throughout the diet reflect numbers of servings, not grams. One serving equals:

• 1 cup vegetables
• 1 cup fruits
• 7 grams protein powder
• 500ml liquid

Adhering to combo ratios is intended to balance macronutrients and calories for weight loss. Approved mix-ins include ice, nut butters, oils, seeds, tea, herbs, vinegar, and cocoa.

Sample Meal Plan Breakdown

A typical day of the Body Reset Diet might look like:

Breakfast - Fruit and veggie smoothie Mid-morning - Herbal tea or water Lunch - Green power smoothie Afternoon - Protein and nut butter smoothie Dinner - Veggie super smoothie

Recipes vary combinations of approved proteins, fruits, veggies, healthy fats, and superfoods within recommended phase-specific ratios. Portion yields deliver around 1100-1600 calories per day.

Approved Foods and Beverages

The diet allows only:

• Smoothies with fruits, vegetables, protein powder, nut butters/oils
• Water, herbal tea, black coffee
• Fresh or frozen fruits and vegetables
• Leafy greens, cruciferous vegetables, berries
• Limited starchy veggies like sweet potato
• Lean meats, eggs, plant-based proteins
• Nuts, chia, hemp
• Spices, herbs, vinegar, cocoa, green tea

Exercise Recommendations

The creator recommends no intense workouts for the first 7-10 days as the body adapts to fewer calories. Light walking or yoga is fine. For the remainder of the 15 days, followers can incorporate cardio like Zumba, cycling, swimming or light resistance training. The goal is reducing risk of fatigue, dizziness or instability from calorie deficits.

Studying the Science Behind Body Resets

With an understanding of the diet itself, let’s explore what researchers say about the concepts and effectiveness underlying short-term liquid detoxes for resetting the body.

Fasting and Calorie Restriction Effects

Evidence does suggest fasting and significant calorie reduction can shift body chemistry rather quickly. Ratcheting down intake generally lowers blood sugars, insulin, and IGF-1 growth factors with implications for metabolism, inflammation, and longevity.

Animal research on intermittent fasting shows triggering autophagy - a process where cells recycle dysfunctional components. Some data also notes microbial changes in the gut that may benefit weight regulation. So in theory, dramatically slashing intake for a handful of days can provoke rapid change.

Questions on Safety and Sustainability

However, experts broadly agree extreme low calorie diets can threaten health if followed too long or frequently. Concerns range from fatigue, dizziness and aggression to arrhythmias and cardiac events in vulnerable populations.

Nutrition authorities also warn body resets centered around liquids often regress once normal eating resumes post-detox. Some research shows initial dramatic weight loss is mainly fluids and muscle, not fat. So beyond temporary outcomes, whole food diets are best for safely meeting needs.

Additional Considerations from Experts

While limited data suggests reset cleanses have biological rationale, most dietitians advise moderation for those wishing to attempt short stints. Tips include:

• Consulting a doctor before undergoing fasting regimes
• Closely monitoring energy levels and hunger cues
• Ending cleanses if adverse effects emerge
• Working with a diet professional to meet nutritional needs
• Transitioning slowly back to regular eating patterns

For lasting change, improved daily nutrition and healthy lifestyle habits prove more substantive than extreme fixes in the long run.

Trying Body Reset Recipes and Modified Plans

If interested in attempting the Body Reset Diet after gauging pros and cons, finding recipes and customizing the plan can help increase safety. What resources exist for smoothie meal ideas or modified approaches?

Recipe Sources and Key Ingredients

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Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.