Everything You Need to Know About the Body Reset Diet

What is the Body Reset Diet?

The Body Reset Diet, also known as the Bodi Reset Diet, is a 15-day cleanse program created by celebrity trainer Harley Pasternak. It involves drinking smoothies made with whole fruits, vegetables, nuts, seeds, and lean proteins to help "reset" your metabolism and drop pounds quickly.

This liquid-based diet claims to help you shed weight and inches in just 15 days without strenuous exercise. Keep reading to learn more about how the Body Reset Diet works, its potential benefits and downsides, sample meal plans, and what to expect when trying this smoothie detox.

History of the Body Reset Diet

Harley Pasternak, a celebrity trainer in Los Angeles, first introduced the concept of the Body Reset Diet in his 2013 book "The Body Reset Diet." He came up with the idea while trying to help his clients slim down quickly for roles in movies, TV shows, or red carpet events.

Pasternak found that blending fruits, vegetables, proteins, and healthy fats into smoothies helped his clients lose weight fast without excessive hunger. This liquid diet concept eventually evolved into the structured 15-day reset cleanse that became the Body Reset Diet.

How the Body Reset Diet Works

The Body Reset Diet is broken into 3 five-day phases:

• Phase 1: Reset - Only smoothies and one daily serving of raw vegetables or greens.
• Phase 2: Rebuild - Smoothies plus 2 meals and 2 snacks daily.
• Phase 3: Results - Smoothies plus 3 meals and 1 snack daily.

Each smoothie contains around 300 calories and a balanced mix of carbs, fat, and protein to keep you full. As you progress through the phases, you steadily add in more solid meals and snacks.

The diet claims this gradual reintroduction of solid foods helps reset your taste buds and cravings to prefer whole, unprocessed foods over sugary, fatty items. It breaks reliance on salty, sweet, calorie-dense snacks and meals.

Proposed Benefits of the Body Reset Diet

According to Pasternak, the liquid cleanse days jumpstart weight loss, while the gradual reintroduction of unprocessed solid foods helps cement healthy eating habits. Claimed benefits include:

• Rapid but sustainable weight loss of 15 pounds in 15 days
• Reduced bloating and puffiness
• Suppressed appetite and cravings
• More energy
• Improved taste preferences
• Better digestion
• Detoxification and cleansing

The diet requires no strenuous exercise, though light activity like walking is encouraged. By the end of the 15 days, the goal is to feel lighter, leaner, and energized.

What Do You Eat and Drink on the Body Reset Diet?

During the Body Reset Diet, you will consume primarily smoothies with a gradual reintroduction of solid meals and snacks. Here are some of the dietary guidelines:

Smoothies

Each day on the diet, you will drink 3 smoothies made with fruits, veggies, nuts, seeds, and lean proteins like egg whites or whey powder. Dairy is discouraged due to potential bloating or inflammatory effects.

You have flexibility to tailor the smoothie ingredients to your preferences as long as they follow the recipe templates for proper macronutrient ratios. Examples include:

• Berries, spinach, nut butter, chia seeds, vanilla whey protein, unsweetened almond milk
• Pineapple, kale, walnuts, vanilla protein, avocado, coconut water
• Banana, peanut butter, cocoa powder, egg whites, cinnamon, ice

Solid Meals and Snacks

Starting in Phase 2, you begin adding in two solid meals and snacks per day. Suggested options fit with the diet's emphasis on whole, nutrient-dense foods:

• Chicken breast with roasted vegetables
• Tuna salad stuffed in a tomato
• Turkey burger with side salad
• Hummus and raw veggie sticks
• Egg white omelet with spinach and mushrooms
• Overnight oats with chia seeds and blueberries

Supplements

Pasternak encourages taking supplements to help support energy, metabolism, and weight loss:

• Whey protein powder
• Probiotics
• Fish oil or omega-3s
• Magnesium
• Multivitamin

Beverages

Stay hydrated by drinking at least eight 8-oz glasses of water daily. Green tea and unsweetened coffee are allowed, but alcohol is not recommended during the 15 days.

Sample Meal Plan for the Body Reset Diet

Here is an example of what a daily meal plan might look like during Phase 3 of the Body Reset Diet:

Breakfast

Green power smoothie: Cucumber, kale, banana, pineapple, spinach, vanilla protein powder, flax seeds, water

Lunch

Salmon salad: 5 oz grilled salmon, mixed greens, cherry tomatoes, avocado, balsamic vinaigrette

Snack

1 small apple with 2 Tbsp natural peanut butter

Dinner

Turkey burger on portobello mushroom bun, side salad with vinaigrette

Beverages

Green tea, water with lemon, unsweetened iced coffee

Pros of the Body Reset Diet

There are some potential benefits to trying the Body Reset Diet:

• Rapid weight loss results - The initial all-liquid days lead to fast water weight drops as glycogen stores are depleted.
• Reduced inflammation - Abundant fruits and vegetables provide antioxidants to decrease inflammation.
• Boosts produce intake - Blending greens and other veggies into smoothies increases their palatability.
• Easy to follow - Smoothies and meal guidelines are simple with no calorie counting needed.
• Resets taste buds - The liquid detox may help dull preferences for overly processed foods high in sugar and salt.

Cons of the Body Reset Diet

However, there are also some potential downsides to consider:

• Extreme calorie restriction - The initial liquid-only phase provides only around 900 calories per day, which may leave you feeling fatigued.
• Weight regain likely - The highly restrictive calorie amounts encourage rapid weight loss that is often quickly regained after the diet ends.
• Nutrient inadequacies - An all-smoothie diet makes it tricky to meet needs for things like protein, fiber, iron, and zinc over 15 days.
• Blood sugar fluctuations - Going long stretches without solid protein or fat can lead to energy crashes and cravings.
• Bloating from shakes - Some people experience gastrointestinal issues from soy, whey, or other smoothie ingredients.

Who Should Try the Body Reset Diet?

This liquid cleanse diet may appeal to people who:

• Want to quickly drop pounds for a special event or as motivation to kickstart a healthier

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.