The Body Reset Diet

The mere thought of trying to lose weight is daunting for most, in large part due to the heartbreaking goodbyes we may have to say to our favorite foods, or the uncertainty about whether we’ll be able to sustain our new waistline.

Perhaps for those reasons, today fewer Americans than ever are trying to lose weight. (1) But in this age of never-ending fad diets, the Body Reset diet brings a tempting new option: a 15-day, smoothie-based, low-exercise detox that aims to help followers shed unwanted pounds — and keep them off.

Harley Pasternak, celebrity trainer and author of The 5-Factor Diet, created the smoothie-based Body Reset diet with the aim of keeping dieting simple. The inspiration behind the liquid diet, favorited by celebrities like Kim Kardashian and Rihanna, was to bring together great food in moderation while encouraging plenty of active movement and water intake throughout the day. The liquid meals contain proper proportions of all the food groups, seemingly depriving the body of nothing (except solid food, of course).

But while the idea of sipping smoothies every day might have you thinking “sign me up,” there are a couple of things you need to know before whipping out your blender.

Similar to other short-term diets, such as the South Beach Diet or Whole30, Body Reset is divided into three five-day phases. Each phase focuses on different meal formats, but one food source remains throughout: smoothies. The purpose of creating a smoothie-based diet, Pasternak says, is convenience. It’s mainly a vessel for multiple ingredients. But he assures that despite the differences in micronutrients, all the smoothies have “similar caloric value, fiber, protein, and healthy fats.”

Some examples include:

• 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

Pasternak dubs carbs, protein, and fiber as “the Holy Trinity of metabolism,” and this concept is the target (and hype) behind the Body Reset diet. The claim is that by combining these nutrients with small-sized portions throughout the day, along with a target step count, Body Reset will reboot metabolism in a way that helps sustain weight loss even after the program is over.

So in addition to the daily smoothies, each day also includes two approved “crunchy snacks” that pack in fiber, protein, and healthy fats to help keep you full until your next liquid meal. Throughout the plan, you’ll slowly start to incorporate solid foods called “S” — or “single dish” — meals (scramble, salad, stir fry, sandwich, or soup). The purpose of sticking to a one-item meal is to refrain from overeating. That gives you the “Holy Trinity,” as well as the intake of smaller portions throughout the day.

The last metabolism-boosting tactic is exercise. And no, not at the gym. Pasternak advises walking 10,000 steps a day, at any time, in any fashion. This is also the recommended step count for people hoping to decrease their risk of heart disease. (2) In addition, Pasternak also suggests two five-minute, low-weight resistance exercises, such as modified push-ups or triceps dips, three times per week.

During the program, dining out or drinking alcohol is not allowed. But fear not, Pasternak’s The Body Reset Diet Cookbook has all the smoothie, “crunchy snack,” and “S” meal recipes you need to perfect the diet plan.

To help you decide whether to pursue this diet, let’s dive into its three phases:

Phase 1: 3 Smoothies a Day

For the first five days, you’ll drink three smoothies a day — one for breakfast, one for lunch, and one for dinner. These smoothies are divided by color to represent three of the five core food groups as approved by the U.S. Department of Agriculture (USDA). (3) The white breakfast smoothie contains protein-based substances, like yogurt and whole milk. The red lunchtime smoothie contains fruit. And the green dinnertime smoothie contains all your vegetables.

In addition to your three smoothies, which you’ll need to prepare from scratch before leaving the house, you’ll have two “crunchy snacks” filled with protein and fiber to keep you satiated.

Sample Menu for Phase 1

• Breakfast: Apple Pie Smoothie
• Snack: Roasted chickpeas
• Lunch: Berry Cobbler Smoothie
• Snack: Hummus and raw vegetables
• Dinner: Sweet Spinach Smoothie
• Exercise: 10,000 steps plus Pasternak’s resistance training

Phase 2: 2 Smoothies and 1 “S” Meal a Day

Similar to in the first phase, your main food source will rely on smoothies for the second five days of the solid-food detox. But phase 2 aims to reintroduce solid foods to your body by trading out one smoothie for an “S” meal.

Neither the “S” meal you choose nor the smoothie type you discard matters. Still, Pasternak does caution you to take action with reason. “You can supplement it by your regular meals,” he explains. “So if you drop the green smoothie at dinner, just make sure you have some green vegetables.”

Sample Menu for Phase 2

• Breakfast: Tropical Morning Smoothie
• Snack: Green pea chips
• Lunch: Tuna Tortilla “S” meal
• Snack: Celery sticks wrapped in spiced turkey
• Dinner: Caribbean Kale Smoothie
• Exercise: 10,000 steps plus Pasternak’s resistance training

Phase 3: 1 Smoothie and 2 “S” Meals a Day

For the third phase, you’ll trade another smoothie for a second “S” meal. These last five days are intended to ease you back into eating more solid foods.

Sample Menu for Phase 3

• Breakfast: Herbed Salmon Scramble “S” meal
• Snack: Air-popped popcorn
• Lunch: Red Raspberry Lime Drop Smoothie
• Snack: 150 calories (or a “palmful”) of almonds
• Dinner: Spicy Beef Stir Fry “S” meal
• Exercise: 10,000 steps plus Pasternak’s resistance training

The short answer is yes. With the constant movement and moderated calorie count, you’re bound to shed some pounds. But it is also important to recognize this is not a long-term resolution. “I wouldn’t imagine over 15 days eating any sort of way would have a lasting effect,” says Kelly Kennedy, RD, resident nutritionist for Everyday Health.

Although the diet may offer some people a quick fix for weight loss, Kennedy points out those seemingly convenient smoothies might “get a bit boring” and compel you to give up.

But the main question is, how likely is it that your metabolism will be boosted enough to continue regulating sustained weight loss after the diet? “Not likely at all, to be frank,” Kennedy says.

“Maybe that’s enough to jump-start you into healthy eating in general,” she explains, “but it could also mean 15 days where you come off and you did really well, and then you go back to eating the way you’ve always eaten.”

Pasternak, on the other hand, relies on dieters to continue eating the way Body Reset is formatted long after it’s over. That is, through recommended step counts, grazing techniques, balanced food groups, and simple one-item meals. “The third phase is just your life,” he says.

Kennedy believes it may not be that simple. Although Body Reset will most likely succeed in the fast weight loss it promotes, a person’s will to sustain such vast lifestyle changes (like walking to the most out-of-the-way grocery store to hit the 10,000-step mark) won’t likely hold. Instead, Kennedy suggests making simpler lifestyle changes, such as eating more vegetables, more lean protein, and smaller portions, to shed unwanted pounds.

Body Reset doesn’t strip the body of needed nutrients, but it does strip the body of solid food, which is considered characteristic of a “detox” or “cleanse.” (4) In general, dietitians like Kennedy don’t recommend such hard-and-fast diets. “Your body doesn’t need a detox, ever,” Kennedy says. “The body already has a system for removing toxins, so it doesn’t need our help. As long as they’re healthy, the liver, kidneys, and lungs work to filter any toxins out of the body and remove them.”

Though the Body Reset may just be a solid-food detox, Pasternak still argues the diet is not a “cleanse” because it can still provide all five food groups as defined by the USDA. (3) Provided, that is, you’re correctly monitoring the ingredients in the smoothies you choose. For instance, many of Pasternak’s smoothies have at least one whole piece of fruit, which could potentially add up to seven servings of fruit a day. “That’s more than double the average recommendation,” Kennedy says, “and makes it a really bad fit for someone with diabetes.”

On that note, 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. Its lack of whole grains also makes it potentially detrimental to people with heart disease.

This was among a number of reasons that U.S. 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.” (6)

“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.

For a more well-rounded diet, Kennedy suggests the Mediterranean diet or the DASH diet. “A healthy diet for someone with diabetes is exactly what I’d recommend for someone without diabetes, too,” she says, “The Mediterranean and DASH diets are two of my favorites because they’re so well-balanced and they focus on getting your nutrients from whole foods.” (7)

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

Ultimately, the best action to take is to talk to your doctor before dramatically changing your diet. And you might want to think twice about following the plan if you have diabetes or heart disease. “Anyone with a pre-existing condition, really anyone in general, should be talking to their doctor before taking on something so extreme,” Kennedy says.

Most important to remember is that Body Reset is meant for quick, but not necessarily sustainable, weight loss and relies on you to maintain the lifestyle that it promotes long after the 15-day program is over.