What is the 5 Day Reset Diet?

December 12, 2025 •

4 min read

Several brands and programs market a multi-day regimen to "reset" eating habits, often leading to short-term weight loss and increased energy. The exact protocols for a 5 day reset diet can vary widely, from low-calorie meal plans to fasting-mimicking diets, but they all aim to initiate healthier dietary patterns. This guide explains what the 5 day reset diet entails and what you can expect.

Quick Summary

The 5-day reset diet is a short-term, structured meal plan designed to break unhealthy eating patterns. It involves consuming nutrient-dense, low-calorie foods and can lead to rapid, though often temporary, weight loss and improved energy. Programs may differ, but core principles include whole foods and strategic fasting.

Key Points

Varied Programs: A '5 day reset diet' is a general term encompassing various short-term plans, including fasting-mimicking diets, meal replacement kits, and whole foods cleanses.
Core Mechanism: Most resets operate by inducing a short-term calorie deficit to kickstart weight loss and break unhealthy eating habits.
Potential Benefits: Users report decreased cravings, improved energy, better mood, and short-term weight loss.
Common Concerns: Health experts caution that rapid weight loss from these diets is often temporary and can include water and muscle mass, not just fat.
Sustainability Issues: The restrictive nature of many resets makes them unsustainable long-term and could lead to rebound weight gain.
Listen to Your Body: It is crucial to consult a healthcare provider before starting any restrictive diet, especially for individuals with pre-existing conditions or those who are pregnant or nursing.
Foundation for Habits: The most successful approach is to use the reset as a starting point to build sustainable, long-term healthy eating habits, not as a final solution.

The concept of a 'reset diet' has gained significant traction, promising rapid health improvements in a short period. A "5 day reset diet" is a concentrated, short-term dietary regimen aimed at shifting the body's metabolic state and resetting eating habits, often following a period of indulgence. It's less a single, standardized diet and more a category of programs from different companies and wellness brands. These typically involve a period of calorie restriction, focused nutrition, and elimination of certain food groups like processed foods, sugar, and alcohol. While short-term weight loss is a common result, the primary goal for many is to break cravings and establish a foundation for more sustainable healthy eating.

Types of 5-Day Reset Diets

Not all 5-day resets are created equal. They fall into a few general categories, each with a distinct approach and set of principles.

Fasting-Mimicking Diets (FMD)

This type of reset is based on the research of Prof. Valter Longo and involves a low-calorie, low-protein, plant-based meal plan that tricks the body into a fasting state. The goal is to trigger processes like cellular rejuvenation (autophagy) while still providing some nutrition.

Meal Replacement Kits

Brands like Shaklee and Kroma Wellness offer pre-packaged 5-day kits with shakes, broths, and supplements. These kits are designed for convenience and calorie control, providing a structured approach for those who don't want to plan their own meals.

Whole Foods Elimination Cleanses

These plans focus on consuming only whole, unprocessed foods while eliminating common allergens and inflammatory foods such as gluten, dairy, and refined sugars. Detox Kitchen, for instance, offers a 5-day reset that emphasizes plant-based meals to reset taste buds and reduce inflammation.

The Core Principles and How They Work

Regardless of the specific brand or method, most 5-day reset diets operate on a few key principles:

Calorie Restriction: By reducing overall calorie intake significantly for five days, the body is put into a deficit, which is the mechanism for rapid initial weight loss. This also gives the digestive system a temporary break.
Nutrient-Dense Foods: These diets emphasize filling the reduced calorie allowance with highly nutritious foods. This ensures the body still receives essential vitamins and minerals, even with lower food volume.
Breaking Cravings: The elimination of sugar and processed foods helps to retrain the brain and taste buds, reducing cravings for unhealthy items. This can make it easier to maintain healthier habits after the reset.
Hydration and Supplements: Adequate hydration is a key component to support bodily functions and manage potential fatigue or headaches. Many kits also include supplements, such as electrolytes, fiber, and protein, to aid the process.

A Comparison of Common Reset Approaches


Feature	Fasting-Mimicking Diet (FMD)	Meal Replacement Kit	Whole Foods Cleanse
Primary Goal	Cellular repair & longevity	Quick-start weight loss	Reduce inflammation & reset eating
Main Components	Plant-based, low protein/sugar meals	Shakes, broths, and supplements	Unprocessed fruits, vegetables, lean protein
Convenience	Requires some food prep or purchasing a kit	Very convenient, pre-portioned	Requires meal planning and cooking
Main Drawback	Can be difficult to stick to for five days	Can be repetitive and expensive	May require more extensive planning
Long-Term Habits	Focuses on healthy eating cycles over time	Often requires continued use of products	Aims to establish sustainable habits

Is the 5-Day Reset Diet Right for You?

While the prospect of a quick fix is tempting, it's crucial to evaluate if a 5-day reset aligns with your long-term health goals. For many, it can provide a mental and physical catalyst for change, especially after a period of overindulgence. However, the rapid weight loss often includes water weight and some muscle mass, not just fat, and the results are difficult to sustain if old habits return. Critics argue that some commercial resets can be overly restrictive, potentially leading to nutrient deficiencies or rebound weight gain. A sustainable approach is to use the reset as a starting point for adopting healthier habits for the long term.

How to Build Healthy Habits After a Reset

Transition Slowly: After the five days, don't immediately revert to old eating patterns. Gradually reintroduce foods to see how your body reacts.
Focus on Whole Foods: Continue the emphasis on fruits, vegetables, lean proteins, and whole grains. Use the new appreciation for natural flavors to your advantage.
Prioritize Fiber and Protein: Both help with satiety and sustained energy, which are key to preventing cravings.
Mindful Eating: Pay attention to hunger and fullness cues, and savor your meals.
Listen to Your Body: If you felt more energized during the cleanse, consider what foods you eliminated and how they might impact you going forward.

Conclusion: A Quick Kickstart, Not a Long-Term Strategy

A 5 day reset diet can serve as an effective psychological and physiological jumpstart for those looking to improve their health. By providing a structured, short-term plan, it can break unhealthy cycles and reduce cravings. However, its restrictive nature makes it an unsustainable long-term solution. Sustainable, lasting health and weight management are achieved through consistent, balanced nutrition and lifestyle changes, not just a five-day effort. Use a reset as a springboard for healthier, permanent habits rather than a one-time quick fix.

Resources

National Institutes of Health (NIH) | Physiological and psychological responses to five-day fasting

Frequently Asked Questions

Allowed foods typically include a wide variety of whole, unprocessed items such as vegetables, fruits, lean proteins (sometimes excluded in plant-based versions), healthy fats, nuts, and seeds. Processed foods, refined sugar, and alcohol are usually eliminated.

Initial weight loss can occur rapidly, but much of it is water weight and not sustained fat loss. Some commercial programs report averages of a few pounds, but individual results vary widely depending on the specific program and a person's starting weight and overall health.

Potential side effects can include fatigue, headaches, irritability, and poor concentration, especially during the initial days of calorie restriction. Some programs attempt to mitigate this with supplements, but it is important to listen to your body.

No, while some variations (like the ProLon Fasting-Mimicking Diet) share principles with fasting, the 5-day reset is a structured program with a specific, time-bound meal plan, whereas intermittent fasting involves alternating periods of eating and fasting over a longer duration.

No. Pregnant or nursing women, individuals with disordered eating, or those with underlying medical conditions should avoid it unless advised by a doctor. It is always best to consult a healthcare provider before starting any restrictive diet.

Maintaining results requires transitioning to healthy eating habits post-reset, rather than returning to old patterns. Focus on a balanced diet of whole foods, conscious eating, and consistency to ensure lasting benefits.

While some brands sell convenient, pre-packaged kits, it is not always necessary. Many successful resets can be done by following a whole-foods-based meal plan at home without relying on expensive commercial products.

The body has its own natural and highly efficient detoxification systems (liver and kidneys). While improving diet with nutrient-rich foods can support these organs, the notion of a 'dietary detox' removing toxins is often exaggerated.