What is the five day reset diet?
The term "five day reset diet" encompasses several different short-term nutritional approaches designed to help an individual 'reset' their eating patterns. Instead of a single, standardized diet, it refers to a philosophy of eliminating processed foods, excess sugar, and alcohol for five days while focusing on whole, nutrient-dense foods. This brief period of dietary discipline is intended to curb unhealthy cravings, reduce bloating, and improve energy levels. Some of the most popular variations include the science-backed Fasting Mimicking Diet (FMD) developed by Professor Valter Longo and commercial kits like the Shaklee Five Day Reset.
Popular approaches to a five day reset
Many interpretations of the five-day reset exist, each with its own set of rules and focus. The core concept remains the same: a short-term, concentrated effort to improve eating habits.
- Fasting Mimicking Diet (FMD): This approach, popularized by Prof. Valter Longo, involves a five-day, low-calorie regimen (1,100 calories on day one, then 800 for the remainder) composed of low-sugar, low-protein, plant-based foods. The goal is to trigger the body's fasting mode, promoting cellular rejuvenation without full-scale starvation.
- Proprietary Kits (e.g., Shaklee, ProLon): Companies like Shaklee offer pre-packaged kits containing shakes, broths, and supplements for a convenient, low-calorie, and fiber-rich reset. These kits are designed for simplicity and guaranteed portion control.
- DIY Whole-Food Detox: A more generalized approach where individuals plan their own meals, focusing on fruits, vegetables, whole grains, and lean proteins while cutting out processed foods, caffeine, and alcohol. This method offers more flexibility but requires careful planning to ensure nutritional balance.
- Ayurvedic Kitchari Reset: Based on traditional Indian medicine, this reset involves eating only kitchari, a dish made from rice, lentils, and spices, for a cleansing period.
Core principles of a five day reset diet
Regardless of the specific plan, most five-day resets share several key principles:
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Elimination of Processed Foods: The diet removes refined carbohydrates, sugary snacks, and other highly processed items from the menu.
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Focus on Whole Foods: The emphasis is on fresh fruits, vegetables, lean proteins, and whole grains.
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Increased Hydration: Drinking plenty of water, herbal teas, and other low-sugar beverages is a cornerstone of the reset to flush out the system.
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Caloric Restriction: Most plans involve a temporary, moderate reduction in overall calorie intake, which can lead to quick, initial weight loss, primarily water weight.
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Mindful Eating: The reset encourages participants to pay attention to their bodies' hunger and fullness cues, helping to build better habits long-term.
Comparison of reset diet types
| Feature | DIY Whole-Food Reset | Shaklee Five Day Reset Kit | Fasting Mimicking Diet (ProLon) |
|---|---|---|---|
| Cost | Low (cost of groceries) | Moderate to High (cost of kit) | High (cost of kit) |
| Convenience | Low (requires meal prep) | High (pre-packaged, ready-to-eat) | High (pre-packaged, ready-to-eat) |
| Food Variety | High (choose your own whole foods) | Limited (specific products in kit) | Limited (specific products in kit) |
| Control | High (full control over ingredients) | Low (must follow kit instructions) | Low (must follow kit instructions) |
| Scientific Backing | General nutritional advice | Company-specific pilot studies | Strong, published research |
| Sustainability | Easily translatable into long-term habits | Requires commitment to ongoing products | Requires committing to cyclical resets |
Benefits and risks of the five day reset diet
Like any dietary change, a five-day reset comes with potential benefits and some risks to consider.
Potential benefits
- Jumpstarts Healthier Habits: The short-term nature of the reset can provide the motivation needed to break free from bad eating patterns.
- Weight Loss: Rapid initial weight loss, mostly water weight, is common due to calorie restriction and the elimination of processed foods.
- Improved Digestion: Focusing on fiber-rich whole foods and reducing inflammatory triggers can lead to better gut health and less bloating.
- Increased Energy and Mental Clarity: Many users report feeling more energetic and focused after completing a reset, likely due to reduced sugar intake and inflammation.
Potential risks
- Nutritional Deficiencies: If not well-planned, a restrictive diet can lead to inadequate intake of essential nutrients.
- Side Effects: Participants may experience temporary fatigue, irritability, headaches, or hunger, especially in the first few days as the body adjusts.
- Unsustainable Results: For long-term health, a reset is only a starting point. Without sustainable lifestyle changes, weight rebound is a significant risk.
- Not for Everyone: Certain medical conditions or pregnancy may contraindicate participation in a restrictive diet. Consulting a healthcare professional is always advised.
Sample DIY five day reset meal plan
This is an example of a DIY plan focusing on hydration and whole foods. Remember to listen to your body and adjust as needed.
- Day 1: Elimination and Hydration
- Breakfast: Green smoothie with spinach, banana, almond milk, and chia seeds.
- Lunch: Quinoa salad with cucumber, tomatoes, parsley, and lemon vinaigrette.
- Dinner: Baked salmon with steamed broccoli and brown rice.
- Day 2: Fiber-Rich Focus
- Breakfast: Overnight oats with almond milk, topped with berries and nuts.
- Lunch: Lentil soup with carrots and celery.
- Dinner: Vegetable stir-fry with tofu and brown rice.
- Day 3: Cleansing Liquids
- Breakfast: Fresh green juice (kale, cucumber, apple, ginger).
- Lunch: Vegetable broth with herbs.
- Dinner: Another cup of warm vegetable broth.
- Day 4: Lean Proteins and Greens
- Breakfast: Smoothie bowl with spinach, berries, and seed toppings.
- Lunch: Chickpea salad with bell peppers and cucumber.
- Dinner: Grilled chicken breast with asparagus and sweet potato mash.
- Day 5: Reintroduction of Whole Foods
- Breakfast: Fruit salad with a mix of fresh seasonal fruits.
- Lunch: Brown rice and black bean bowl with avocado and salsa.
- Dinner: Grilled vegetable skewers with couscous.
Conclusion: Making the reset work for you
A five day reset diet is not a magic solution but a powerful tool for initiating healthier eating patterns. Whether you opt for a structured, proprietary kit or a more flexible DIY approach, the key lies in the commitment to mindful eating and whole, unprocessed foods. While it can provide rapid results like weight loss and increased energy, it is most effective when used as a springboard for sustainable, long-term lifestyle changes. Always consult with a healthcare professional before starting any new diet, particularly if you have underlying health conditions. By understanding the principles and choosing an approach that fits your lifestyle, you can maximize the benefits of a five day reset and move towards better, more conscious nutrition. You can learn more about one scientific basis for this approach by exploring the Prolon Fasting Mimicking Diet research on Valter Longo's website.
