Body Reset Diet: Benefits, Recipes, And Side Effects

Shed those stubborn pounds with this 15-day transformation plan!

Medically reviewed by Mary Sabat, RDN, LD Mary Sabat Mary SabatRDN, LD facebook_iconlinkedin_iconinsta_icon
Written by , BTech (Biotechnology), Certified Health & Nutrition Life Coach Sindhu Koganti BTech (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 6 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma linkedin_icon Experience: 7 years
Fact-checked by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2.5 years
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Restricted diets often promise quick results but may leave you hungry and dissatisfied. Many of us struggle to find a sustainable way to lose weight and feel healthier. But don’t worry. The body reset diet may be the solution you might be looking for. The proponents of this diet claim that unlike other fad diets, it is a holistic approach to rebooting your body and improving your overall health. In this article, we will explore what the body reset diet is, how it works, and whether it could be the answer to your fitness goals. Keep reading to find out.

protip_icon At A Glance: The Body Reset Diet
  • Principle: Eliminates solid food for the first 15 days, replacing them with smoothies and whole foods.
  • Purpose: To initiate quick weight loss.
  • Who Is It For: Individuals looking to lose weight quickly.
  • Duration: Short-term.
  • Who Should Avoid: People with diabetes, heart disease, nutritional deficiencies, eating disorders, and pregnant and nursing individuals.
  • Cons: May lead to nutritional deficiencies and weight regain.

What Is The Body Reset Diet?

Woman prepares green smoothie for body reset diet
Image: Shutterstock

The body reset diet is a weight loss program created by Harley Pasternak, a celebrity trainer with expertise in exercise physiology and nutritional science. His dietary strategy is based on the idea that people are more likely to stick to a diet when they see rapid initial weight loss (1).

This diet plan spans 15 days and is divided into three phases that last five days each. It promotes the consumption of homemade smoothies, high-fiber snacks, low-calorie meals, and light exercises like walking. Harley Pasternak provides specific recipes in his cookbook, “The Body Reset Diet Cookbook: 150 Recipes To Power Your Metabolism, Blast Fat, and Shed Pounds in Just 15 Days” to make meal preparation easy and efficient. It not only includes recipes but also discusses the benefits of the ingredients and this diet. So, how does the body reset diet improve your overall health? Scroll down to the next section to find out.

Benefits Of The Body Reset Diet

The body reset diet offers several potential benefits:

  • May Enhance Overall Well-Being

This diet focuses on whole grains, lean proteins, fruits, vegetables, legumes, nuts, and low-fat dairy to provide essential vitamins, minerals, and fiber (2). High fiber intake may reduce the risk of heart disease and diabetes (3).

  • May Aid In Weight Loss

It is a low-calorie plan that typically provides 1,200-1,400 calories per day. When combined with physical activity, it creates a calorie deficit, leading to weight loss. A study found that a low-calorie diet helped reduce the participant’s overall body weight and waist circumference over 12 weeks (4).

  • Is Easy To Follow

The body reset diet offers easy options and a clearly defined plan with recipes, making it convenient for those with busy lifestyles.

The body reset diet may help you get into shape by losing those extra pounds. But how does it work? Scroll down to learn more about the core principles of this diet.

How Does The Body Reset Diet Work?

  • Smoothie-Based Diet

It involves consuming specific smoothies as the primary source of nutrition. These smoothies are divided into three categories:

    • White Smoothies
      These contain milk or Greek yogurt, which are rich in protein.
    • Red Smoothies
      They contain fruits that provide an energy boost.
    • Green Smoothies
      They contain vegetables that keep you full.
  • Three Different Phases

The diet is divided into three five-day phases with different meal formats. But all phases include smoothies as a central component.

  • Caloric Control

It focuses on calorie restriction, with each smoothie containing approximately 270 to 325 calories. The diet aims to create a calorie deficit, which can lead to rapid weight loss.

  • Nutrient Balance

The smoothies are designed to provide a balance of macronutrients such as carbohydrates, protein, and fiber, which Pasternak refers to as the “Holy Trinity of metabolism.” This balance is believed to help boost metabolism and support weight loss.

  • Regular Snacking

The diet also includes two approved “crunchy snacks” per day. These snacks should contain fiber, protein, and healthy fats to keep you full between liquid meals.

  • Solid Meals

You gradually start incorporating solid meals referred to as “S” meals as you progress through the phases. These single-dish meals are simple, small, and prevent overeating. These include scrambles, salads, stir-fries, sandwiches, and soups.

  • Physical Activity

Exercise is a key component of the body reset diet. It encourages daily physical activity, such as walking at least 10,000 steps per day. It also recommends brief, low-weight resistance exercises a few times per week to build muscle and support metabolism.

The diet involves consuming smoothies and pairing them with other foods during the different phases. Scroll down to find out how to follow it properly.

How To Follow The Body Reset Diet

The body reset diet has three phases spread over 15 days to help establish healthy eating habits. Here is a simplified guide on how to follow this diet.

Phase 1 (Days 1-5)

  • Meals

Replace breakfast, lunch, and dinner with smoothies. These smoothies are color-coded to ensure a balance of nutrients.

    • White smoothie for breakfast (protein-based)
    • Red smoothie for lunch (fruit-based)
    • Green smoothie for dinner (vegetable-based)
  • Snacks

Enjoy two body reset diet-approved high-fiber snacks during the day.

  • Exercise

Walk at least 10,000 steps a day.

Phase 2 (Days 6-10)

  • Meals

Continue with two smoothies of your choice, but now you can consume one solid meal of your choice. You can decide which smoothie to replace with solid food.

  • Snacks

Consume two snacks per day.

  • Exercise

Walk 10,000 steps daily and engage in 5-minute weight training thrice a week.

Phase 3 (Days 11-15)

  • Meals

Reduce to one smoothie per day and enjoy two solid meals.

  • Snacks

Continue with two snacks daily.

  • Exercise

Walk 10,000 steps daily and do a 5-minute resistance band exercise routine every day.

You can continue with phase 3 after completing 15 days of the diet. You can consume two “free meals” per week to enjoy your favorite foods and avoid feeling deprived. If you dine out or attend social events, you can use one of these “free meals” and continue with phase 3 eating for the rest of the day.

The body reset diet has no end date. The goal is to make phase 3 along with two “free meals” sustainable in the long run. But does it help with weight loss? Keep reading to find out.

Is The Body Reset Diet Suitable For Weight Loss?

Measuring weight on a weighing scale
Image: Shutterstock

The body reset diet may be suitable for short-term weight loss as it creates a calorie deficit. It replaces regular meals with fruit and vegetable smoothies. However, once you reintroduce solid foods, you may gain the weight you lost during the smoothie-only phase.

While the body reset diet may help achieve rapid weight loss initially, it may not be sustainable in the long run and is not suitable for everyone. Scroll down to the next section to know more.

Who Should Not Try The Body Reset Diet?

The body reset diet may not be a good fit for everyone. Individuals with eating disorders should avoid it because it is restrictive and may trigger unhealthy behaviors related to their disorder or may exacerbate their psychological and physical challenges.

Further, people with diabetes should practice caution as the high-carb fruit smoothies may raise blood sugar levels. Consult a doctor for healthier, balanced alternatives. In the following section, we have shared a sample meal plan to give you insight into the meal formats during the three phases of the diet. Take a look at it.

Sample Body Reset Diet Meal Plan

Here is a sample meal plan for 1 day during each of the three phases:

BreakfastSnack 1LunchSnack 2Dinner
Phase 1A glass of white smoothieOne bowl of roasted chickpeasA glass of red smoothieOne bowl of air-popped popcornA glass of green smoothie
Phase 2A glass of red smoothieOne serving of celery sticks wrapped in spicy turkeyA glass of red smoothieHalf a cup of green pea chipsA roast beef sandwich made with whole wheat bread
Phase 3A glass of green smoothieA handful of almondsOne bowl of homemade butternut squash soupOne bowl of air-popped popcornOne serving of chicken and vegetable stir-fry with brown rice
protip_icon Quick Tip
You can add different flavorings like vanilla extract, cinnamon, or unsweetened cocoa powder to enhance the smoothie’s flavor.

This sample menu can help you plan your weekly meals and ensure you are getting the necessary nutrients. But if you need help planning your weekly shopping list, scroll down to the next section for ideas.

Body Reset Diet Shopping List Ideas

Smoothie Essentials

  • Plain Greek yogurt
  • Protein powder (whey or plant-based)
  • Non-fat milk
  • Almond or soy milk (or preferred non-dairy milk)
  • Avocado
  • Berries (blueberries and raspberries)
  • Bananas
  • Apples
  • Pears
  • Spinach or kale
  • Nuts (for healthy fats)
  • Seeds (for healthy fats)

Snack Options

  • Edamame
  • Plain, air-popped popcorn
  • Celery
  • Peanut butter
  • Whole wheat crackers
  • Fat-free cheese
  • Turkey slices
  • Almonds
  • Chickpeas (for roasting or snacking)

Solid Food Options

  • Chopped vegetables (Spinach, celery for salads and sandwiches)
  • Lean protein sources (chicken, legumes, shrimp, deli meat)
  • Whole grain bread (for sandwiches)
  • Reduced sodium broth (for soups)
  • Brown rice or soba noodles (for stir-fries)
  • Eggs (for egg white scrambles)
  • Olive oil (for dressings)
  • Seasonings and spices

With these ingredients in your pantry, you can whip up delicious and nutritious dishes easily. Take a look at the next section for some easy recipes you can try at home.

Body Reset Diet Recipes

1. White Smoothie

White Smoothie
Image: Shutterstock

Ingredients

  • 1 cup of fat-free milk
  • ¾ cup of plain non-fat Greek yogurt
  • 1 ripe banana, roughly chopped
  • 1 sliced red apple (you can leave the skin on for added nutrients)
  • 5 raw almonds
  • A dash of cinnamon

How To Prepare

  1. Add all the ingredients in a blender and blend until the mixture is smooth and creamy.
  2. You can add some more milk for a thinner consistency.
  3. Pour your white smoothie into a glass and add a dash of cinnamon for some flavor.

2. Red Smoothie

Red Smoothie
Image: Shutterstock

Ingredients

  • 1 cup of frozen raspberries
  • 1/4 cup of frozen blueberries
  • 1/2 peeled orange
  • 1 scoop of vanilla protein powder
  • 1 tablespoon of ground or whole flaxseeds

How To Prepare

  1. Add the frozen raspberries, orange, blueberries, vanilla protein powder, and flax seeds into the blender.
  2. Blend until it is nice and smooth.
  3. You can add some water for a thinner consistency.
  4. Pour your red smoothie into a glass and enjoy!

3. Green Smoothie

Green Smoothie
Image: Shutterstock

Ingredients

  • 2 cups of spinach
  • 1 ripe pear, unpeeled, sliced
  • 15 green or red grapes
  • 3/4 cup of fat-free plain Greek yogurt
  • 2 tablespoons of chopped avocado
  • 1 to 2 tablespoons of fresh lime juice

How To Prepare

  1. Add the spinach, ripe pears, grapes, fat-free plain Greek yogurt, avocado, and fresh lime juice to the blender.
  2. Blend it until it is super smooth.
  3. You can add a bit of water or more lime juice to adjust the consistency.
  4. Pour this green smoothie into a glass and sip it away.
protip_icon Quick Tip
Preparing your smoothie ingredients in advance can save you time and make it easier to stick to the diet. Measure the ingredients and store them in individual ziplock bags or containers to help you prep your smoothies on busy days.

These delicious smoothie recipes are easy-to-prepare and the fiber in them may also boost your gut health. However, despite its benefits, this restrictive diet may cause potential side effects. Check out the next section to know more.

Side Effects Of The Body Reset Diet

While the whole body reset diet promises rapid weight loss, it comes with potential side effects that people should consider before starting it.

  • May Cause Nutritional Deficiency

This diet allows you to consume 1,200-1,400 calories per day. This level of calorie reduction may lead to carbs, protein, fats, vitamins, and mineral deficiencies (5). This can lead to fatigue and low energy levels.

  • May Be Difficult To Follow Long-Term

Research suggests that the sustainability of any low-calorie diet hinges on one critical factor – the ability to stick with it (6). Low-calorie intake can increase cravings, making it more likely for individuals to abandon their weight loss plans (7).

  • Limited Eating Options

If you decide to give this diet a shot, eating out might prove challenging. The strict meal plan may restrict you from enjoying meals at restaurants or social gatherings. So, if you love trying new restaurants or enjoy sharing a meal with friends, you might want to reconsider before committing to this plan.

Infographic: Foods To Eat And Avoid On The The Body Reset Diet

The body reset diet may help shed unwanted pounds, kickstart your metabolism, and boost your energy. However, it can be difficult to navigate this diet if you are unfamiliar with nutritional concepts. Check out the infographic below for the foods to eat and avoid on this diet.

foods to eat and avoid on the body reset diet (infographic)

Illustration: StyleCraze Design Team

The body reset diet is a 15-day weight loss program that focuses on consuming homemade smoothies, and high-fiber snacks, and incorporating light exercises. It encourages a balanced intake of nutrients and is designed to help you with rapid weight loss initially. However, you may regain the weight once you start eating normally. Also, it may not be suitable for everyone, particularly those with eating disorders, diabetes, or heart disease, as it may worsen the symptoms. Therefore, always consult with your healthcare provider before making any changes in your diet.

Frequently Asked Questions

Can I customize the body reset diet to my preferences?

Yes, you can customize it as per your taste and dietary preferences as it offers a variety of snacks, smoothie options, and recipes that you can include in your daily plan.

Are there any success stories related to the body reset diet?

Yes, celebrities like Ariana Grande, Lady Gaga, and Kim Kardashian have followed this diet for rapid weight loss and a quick way to reset their metabolism, digestion, and eating habits.

Can I modify the body reset diet to be plant-based or vegetarian?

Yes, you can modify this diet to be plant-based or vegetarian. For instance, you can replace turkey or beef with plant-based sources such as tofu, tempeh, or legumes. Consult a registered dietitian for a customized diet and to ensure that your nutritional needs are being met.

Key Takeaways

  • The body reset diet promotes the consumption of smoothies, solid foods, and healthy snacks to reset metabolism and promote weight loss.
  • The diet encourages regular light physical activity to complement the dietary changes and enhance weight loss results.
  • People with diabetes, eating disorders, and heart disease should avoid this diet.
Body Reset Diet

Image: Stable Diffusion/StyleCraze Design Team


If you want to shed those stubborn pounds and transform your physique, the body reset diet might be the one for you. Check out this video for easy recipes and tips to help kickstart your health journey.

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Strategies to Improve Adherence to Dietary Weight Loss Interventions in Research and Real-World Settings
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618052/
  2. Diets for Health: Goals and Guidelines
    https://pubmed.ncbi.nlm.nih.gov/30215930/
  3. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber
    https://pubmed.ncbi.nlm.nih.gov/26514720/
  4. The effect of dietary carbohydrate and calorie restriction on weight and metabolic health in overweight/obese individuals: a multi-center randomized controlled trial
    https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02869-9
  5. Micronutrient Gaps in Three Commercial Weight-Loss Diet Plans
    https://pubmed.ncbi.nlm.nih.gov/29361684/
  6. Strategies to Improve Adherence to Dietary Weight Loss Interventions in Research and Real-World Settings
    https://pubmed.ncbi.nlm.nih.gov/28696389/
  7. Reducing Calorie Intake May Not Help You Lose Body Weight
    https://pubmed.ncbi.nlm.nih.gov/28657838/
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Mary Sabat
Mary SabatRDN, LD
Mary Sabat is a registered dietitian and certified personal trainer with over 30 years of experience. She graduated with a bachelor’s degree in Dietetics and Nutrition from the University of Delaware and a master’s degree in Human Nutrition (with an emphasis on Exercise Science) from Rutger’s University.

Read full bio of Mary Sabat
Sindhu Koganti
Sindhu KogantiSenior Health & Wellness Writer
Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.

Read full bio of Sindhu Koganti
Arshiya Syeda
Arshiya SyedaSenior Editor
Arshiya Syeda is a senior editor at StyleCraze with 7 years of experience. Prior to that, she was a content writer and combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

Read full bio of Arshiya Syeda
Payal Karnik
Payal KarnikSenior Health & Wellness Writer
Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science.

Read full bio of Payal Karnik