What is the five day reset? A Guide to Short-Term Nutritional Rebooting

October 5, 2025 •

4 min read

According to one pilot study, participants in a branded Five Day Reset program reported an average weight loss of 3.25 pounds in just five days, alongside improved energy and digestion. But what is the five day reset? It is a short-term, structured nutritional plan focused on clean eating to help individuals reset their bodies and eating habits.

Quick Summary

The five-day reset is a short-term dietary plan focusing on consuming whole, nutrient-dense foods while eliminating processed items. It aims to improve digestion, boost energy levels, and reduce cravings by rebooting your system and promoting healthier eating habits in just five days.

Key Points

Clean Eating Focus: A five-day reset concentrates on consuming whole, unprocessed foods to kickstart healthier habits.
Nutrient-Dense Menu: Meals emphasize protein, fiber, and essential nutrients, rather than deprivation, to maintain satiety and energy.
Potential for Improved Well-being: Users often report increased energy, better digestion, less bloating, and reduced cravings for unhealthy foods.
Not a Magic Bullet: The initial weight loss is largely water weight, and lasting results depend on continued healthy eating post-reset.
Gradual Transition Recommended: Slowly reintroducing foods and focusing on whole, nutrient-dense options after the five days is crucial for maintaining progress.
Consult a Doctor: It is advisable to consult a healthcare professional before starting, especially if you have underlying health conditions.

Understanding the Core Concept of a Five Day Reset

A five-day reset is a popular dietary strategy designed to quickly reboot eating habits and improve general well-being through a short period of clean, focused nutrition. Unlike extreme fasts or liquid-only cleanses, most modern five-day resets emphasize eating whole, nourishing foods rich in protein and fiber. The primary goal is not extreme weight loss, but rather to break unhealthy eating patterns, reduce bloating, and increase energy levels by eliminating processed foods, refined sugars, and other common culprits that can cause digestive distress.

The Science Behind the Reset

The principles behind a five-day reset are rooted in giving your body a nutritional break from inflammatory and nutrient-poor foods. By flooding the system with whole, fiber-rich foods, you support digestive health and balance blood sugar. This metabolic shift can lead to reduced cravings for unhealthy items and increased feelings of fullness, as fiber and protein are highly satiating. While some programs might also incorporate principles of intermittent fasting, the core is a focus on nutrient density over caloric restriction alone.

Different Variations of the Five Day Reset

It is important to note that the term "five day reset" is not a single, standardized program. Different companies and health experts offer their own versions. Some are subscription-based kits with proprietary shakes and meal replacements, while others are simply meal plans based on whole foods.

Proprietary Kits: Brands like Shaklee and Kroma Wellness offer pre-packaged five-day programs that include specific shakes, supplements, and snacks. These are designed for maximum convenience and are often high in protein and superfoods. The ingredients are formulated to control calories while delivering specific nutrients.
DIY Meal Plans: Many free or low-cost five-day plans exist, focusing on guiding you to create your own meals and snacks using whole foods purchased from a grocery store. These plans give more flexibility and can be more budget-friendly.

What to Eat and What to Avoid During a Five Day Reset

Regardless of the specific program, the food philosophy of most five-day resets is straightforward: prioritize whole, unprocessed ingredients. This approach helps reduce the body's burden of artificial additives, preservatives, and excess sugar.

Foods to Prioritize:

Fruits and Vegetables: An abundance of fresh fruits and vegetables provides essential vitamins, minerals, and dietary fiber. Emphasis is often placed on leafy greens, berries, cruciferous vegetables, and high-fiber choices.
Lean Proteins: Including lean protein sources like chicken, fish, tofu, or lentils helps with satiety and muscle maintenance.
Healthy Fats: Sources like avocado, nuts, and seeds provide healthy fats that are crucial for body function and help you feel full.
Whole Grains: Some programs include whole grains such as quinoa, brown rice, and oats for sustained energy.
Hydration: Water, herbal teas, and broths are central to flushing the system and maintaining hydration.

Foods to Avoid:

Processed Foods: This includes packaged snacks, ready meals, and anything with artificial ingredients or preservatives.
Refined Sugar and Artificial Sweeteners: Cutting out added sugars is a cornerstone of the reset, as it helps re-regulate cravings.
Caffeine and Alcohol: These are typically eliminated to promote better sleep and hydration.
Dairy: Many plans suggest avoiding dairy products for the five-day period, as they can cause bloating and digestive issues for some people.
Red Meat: Some protocols advise against heavy red meat, preferring lighter protein sources.

Reset vs. Detox and Fasting: A Comparison

It's easy to confuse a five-day reset with other popular dietary practices. While they share some similarities, there are key differences in philosophy and approach.


Feature	Five Day Reset	Juice Cleanse / Detox	Intermittent Fasting (e.g., 5:2)
Primary Focus	Promoting clean, balanced eating with whole foods for a short period.	Flushing out toxins, often through temporary deprivation or liquid-only intake.	Scheduling eating and fasting windows to aid metabolism and fat burning.
Food Intake	Eating nutrient-dense, high-protein, high-fiber meals and snacks.	Primarily consuming juices and liquids, potentially leading to low fiber intake and high sugar.	Eating normally on designated days and significantly restricting calories or fasting on others.
Feeling of Satiety	Generally satiating due to protein and fiber content, which helps manage hunger.	Can lead to hunger and blood sugar spikes due to lack of fiber and solids.	Hunger levels can be managed by adhering to eating windows.
Sustainability	Designed as a jumpstart to healthier, long-term habits.	Not sustainable long-term and often leads to rebound weight gain.	Can be a sustainable, long-term dietary approach for some individuals.
Expert Backing	Some versions are supported by nutritionists and backed by small pilot studies.	Very limited scientific evidence; no scientific basis for flushing toxins from the body.	Backed by a growing body of research, especially regarding metabolic health.

Realistic Outcomes and Getting Started

While a five-day reset can lead to noticeable changes, it is important to have realistic expectations. Much of the initial weight loss is often water weight, and the long-term benefits depend on transitioning to healthier habits afterward. Many users report benefits beyond the scale, including clearer skin, improved focus, and less bloating.

To prepare for a reset, gradually reduce your intake of processed foods and caffeine in the days prior. During the program, focus on mindful eating and stay consistent to maximize the benefits. Remember, a reset is a tool for initiating a healthier lifestyle, not a permanent fix. It can be repeated seasonally or whenever you feel you need a nutritional reboot.

Conclusion

A five day reset is a structured, short-term nutritional plan designed to reboot your system by focusing on whole, nutrient-dense foods. It offers a clear path to break from unhealthy eating habits and can result in tangible benefits like increased energy, reduced bloating, and improved mental clarity. Though not a long-term solution, it serves as an effective and supportive jumpstart towards a more mindful and healthier eating pattern. As with any significant dietary change, consulting a healthcare professional is recommended, particularly for those with pre-existing medical conditions.

Learn more about incorporating whole foods into your diet with resources from the National Center for Complementary and Integrative Health.

Frequently Asked Questions

Results can vary, but many people report improvements in energy levels, sleep quality, and digestion. Some may also experience a modest weight loss, though much of this can be initial water weight. It's primarily intended as a jumpstart to healthier habits.

While often referred to as a detox, a five-day reset is different from many traditional cleanses. It focuses on nourishing the body with whole, high-protein, and high-fiber foods, whereas some cleanses rely on deprivation or sugary juices.

Yes, several brands, including Shaklee and Kroma Wellness, offer branded, pre-packaged five-day reset kits featuring proprietary shakes and meal replacements. Alternatively, you can follow DIY meal plans using a similar whole-food philosophy.

Most five-day resets recommend avoiding processed foods, refined sugars, alcohol, and caffeine. Some plans also suggest limiting dairy and red meat for the short period to reduce potential inflammation and digestive issues.

To maintain your progress, gradually reintroduce foods while focusing on whole, nutrient-dense options. Continuing to prioritize hydration, limit processed foods, and practice portion control will support lasting results and healthy habits.

Yes, light to moderate exercise such as walking, yoga, or stretching is generally encouraged. However, intense workouts should be avoided, especially during the initial days when your calorie intake may be lower.

No. The reset is not recommended for pregnant or nursing women, children, or those with certain medical conditions. It is always best to consult a physician before starting any new diet plan to ensure it's safe for your individual health needs.