The Body Reset Diet, created by celebrity trainer Harley Pasternak, is a structured, 15-day plan designed to help individuals jumpstart weight loss through a controlled, low-calorie intake and regular exercise. The eating plan is broken down into three distinct phases, with the food you eat on the Reset Diet gradually shifting from a liquid-based diet to one that incorporates more solid, whole-food meals. By understanding the allowed foods in each phase, participants can effectively navigate the program.
Phase 1: Smoothie-Based Reset (Days 1-5)
The initial phase is the most restrictive and focuses entirely on liquid nutrition to give the digestive system a break and kickstart the reset. During these five days, you consume three smoothies and two healthy, crunchy snacks daily.
Smoothie Components
Each smoothie is constructed from four main components to ensure it is nutrient-dense and satisfying: a liquid base, protein, healthy fat, and high-fiber carbs like fruits and leafy greens.
Snack Examples
Twice a day, participants have a 150-calorie snack that contains at least 5 grams of protein and fiber. Examples include celery sticks with almond butter, air-popped popcorn, a small apple, or edamame.
Phase 2: Introducing Solid Meals (Days 6-10)
In the second phase, the diet begins to transition back to solid food. During these five days, you have two smoothies, one solid meal, and two snacks. The solid meal is based on simple, homemade recipes.
Solid Meal Examples
Examples of solid meals, often from Pasternak's cookbook, include salads with lean protein, whole-grain sandwiches with deli meat, and stir-fries with lean protein and vegetables. These meals are low-calorie and balanced with protein, fiber, and healthy fats.
Phase 3: Balancing Smoothies and Meals (Days 11-15)
The final phase further expands the diet to include more solid food. You now have one smoothie, two solid meals, and two snacks.
Meal and Snack Variety
Building on Phase 2, the two solid meals continue to emphasize whole, minimally processed foods, while the single smoothie provides a nutrient boost. Snack options remain the same. Example meals include butternut squash soup or chicken and vegetable stir-fry with brown rice.
What Foods Are Restricted?
To maximize the detoxifying effect of the Reset Diet, certain food items are avoided, particularly during the initial 15 days. These include sugary drinks and alcohol, highly processed foods, refined grains, and full-fat dairy. Egg yolks are also not recommended, with the diet suggesting egg whites instead.
Comparison of Reset Diet Phases
| Feature | Phase 1 (Days 1-5) | Phase 2 (Days 6-10) | Phase 3 (Days 11-15) |
|---|---|---|---|
| Smoothies per Day | 3 (Breakfast, Lunch, Dinner) | 2 (Breakfast, Lunch) | 1 (Breakfast) |
| Solid Meals per Day | 0 | 1 | 2 |
| Snacks per Day | 2 | 2 | 2 |
| Exercise | 10,000 steps daily | 10,000 steps daily + 5-min resistance training 3x/week | 10,000 steps daily + 5-min resistance training 5x/week |
| Foods Emphasized | Liquid nutrition from smoothies (protein, fiber, fats) | Smoothies + one simple whole-food meal | Smoothies + two simple whole-food meals |
| Meal Type Focus | Smoothies | Smoothies + S-Meals (Salads, Soups, Sandwiches, Stir-fries, Scrambles) | S-Meals + Smoothie |
A Note on Sustainability and Long-Term Results
While the Reset Diet is designed for short-term, rapid weight loss, it may not be a sustainable eating plan for everyone due to its low-calorie nature. However, the diet's focus on nutrient-dense whole foods, mindful eating, and regular physical activity can serve as a foundation for healthier long-term habits. For continued success, Pasternak offers guidance on a maintenance plan that includes one smoothie and two solid meals per day. Prioritizing whole foods and portion control are key for sustained weight management.
Conclusion
To summarize what you eat on the Reset Diet, the plan is a 15-day program that strategically uses smoothies and solid meals across three phases. It emphasizes whole foods, lean protein, fiber-rich fruits and vegetables, and healthy fats, while restricting processed foods, sugary drinks, refined grains, and alcohol. By understanding the structure and approved foods for each phase, individuals can effectively navigate the diet. Although designed for short-term weight loss, the diet promotes mindful eating and nutritious food choices that can be adopted for lasting lifestyle changes. Always consult a healthcare professional before beginning any new diet plan.
