What is the Reset 2 Day Diet for Weight Loss and Health?

October 12, 2025 •

4 min read

Clinical trials found that followers of the 2-Day Diet were more likely to succeed at weight loss than those on a continuous calorie-controlled diet, losing nearly twice as much fat in just three months. This success is rooted in a specific type of intermittent fasting, providing a sustainable way to reset eating habits and improve overall health.

Quick Summary

An intermittent eating plan involving two days of low-carb, high-protein eating per week, followed by five days of healthy, Mediterranean-style meals. This approach aims to jumpstart weight loss and retrain eating habits for long-term health benefits, based on scientific evidence.

Key Points

Intermittent Approach: The 2-Day Diet is a form of intermittent eating that restricts certain foods for two days a week and promotes healthy eating for the other five.
Metabolic Reset: The diet aims to reset your metabolism and improve insulin sensitivity by reducing calories and carbs for short periods.
Clinically Proven: Developed by scientists, this approach has been clinically tested and shown to be more effective for fat loss than continuous calorie restriction.
Focus on Whole Foods: Restricted days prioritize lean protein, healthy fats, and low-carb vegetables, while unrestricted days focus on a Mediterranean-style pattern.
Long-Term Habit Formation: By retraining your appetite and making healthy eating a sustainable practice, the diet is designed to help keep the weight off for good.
Requires Preparation: Success hinges on thoughtful meal planning and preparation, particularly for the two restricted days.
Not for Everyone: Individuals with certain health conditions or a history of eating disorders should consult a doctor before starting.

Understanding the Concept: What is the reset 2 day diet?

So, what is the reset 2 day diet? The term refers to a structured, intermittent eating pattern, most notably the scientifically-backed 2-Day Diet developed by Dr. Michelle Harvie and Professor Tony Howell. Unlike extreme, short-term detoxes, this plan is a sustainable lifestyle approach where you follow a low-carbohydrate, high-protein diet for two, often consecutive, days of the week. For the remaining five days, you eat normally but sensibly, focusing on a healthy, Mediterranean-style diet. The core principle is to use these two “restricted” days to create a calorie deficit and induce beneficial metabolic changes, effectively resetting your eating habits without the deprivation often associated with daily dieting.

The Science Behind the 2-Day Approach

This isn't a fad; it's a diet rooted in evidence-based weight loss research. The developers' clinical trials showed that this intermittent approach was more effective than traditional continuous dieting. The benefits extend beyond just dropping pounds, influencing cellular health and key hormones. By reducing calorie and carbohydrate intake for two days, the diet triggers significant reductions in insulin, a hormone linked to fat storage and disease risk. This action is thought to help rejuvenate the body on a cellular level and retrain your appetite, making it easier to stick to healthy eating on non-diet days.

Your Two "Reset" Days: The Plan

On the two designated reset days, the focus is on nutrient-dense foods that are low in carbohydrates and rich in protein and healthy fats. This strategic combination helps you feel full and satisfied, minimizing hunger and cravings.

Your low-carb day menu might include:

Breakfast: A high-protein omelet with spinach and mushrooms.
Lunch: A large salad with grilled chicken or fish, plenty of non-starchy vegetables, and a light vinaigrette dressing.
Snack: A handful of almonds or a small portion of low-fat Greek yogurt.
Dinner: Baked salmon with a side of steamed broccoli and green beans.
Drinks: At least 2 litres of water, herbal tea, or black coffee.

The key is to adhere to the recommended food types and approximate portions rather than meticulously counting calories, which makes the plan feel less restrictive.

Your Five "Nourish" Days: The Healthy Eating Framework

For the other five days of the week, the diet encourages a balanced, Mediterranean-style eating pattern. This involves eating unprocessed, whole foods with a focus on fruits, vegetables, lean protein, healthy fats, and whole grains.

Foods to emphasize on your five days include:

Lean Proteins: White and oily fish, poultry, eggs, and legumes.
Fruits and Vegetables: A wide variety of both, aiming for at least five portions a day.
Whole Grains: Whole-wheat pasta, brown rice, and oats.
Healthy Fats: Olive oil, nuts, and seeds.
Dairy: Low-fat dairy products.

The goal is to build sustainable, healthy habits that last, not to binge on unhealthy foods after the restricted days.

Comparing the Reset 2 Day Diet to Traditional Calorie-Counting


Feature	Reset 2 Day Diet (Intermittent)	Traditional Calorie-Counting (Continuous)
Dieting Days	Only 2 days per week	7 days per week
Focus	Low-carb, high-protein on restricted days; Mediterranean-style eating on others	Consistently restricted calories every day
Satiety	Designed to keep you feeling full on restricted days; appetite retraining on unrestricted days	Potential for constant hunger and feelings of deprivation
Flexibility	Higher flexibility; choose your diet days and don't count calories on unrestricted days	Strict daily calorie tracking required, less flexible
Clinical Results	Clinically proven to be more effective for weight and fat loss in studies	Effective but potentially harder to stick with long-term
Health Benefits	Shown to reduce insulin resistance and inflammation beyond weight loss	Primarily focused on weight loss through caloric deficit
Long-Term Outlook	Retrains appetite for lasting habit changes	Higher potential for rebound weight gain if old habits return

Potential Downsides and Considerations

While effective for many, the 2-Day Diet is not without potential drawbacks. During the initial restricted days, some people may experience side effects like headaches, fatigue, or irritability as their bodies adjust to the lower calorie and carb intake. It is also crucial to ensure adequate nutrient intake during the five unrestricted days to avoid deficiencies. Additionally, this approach isn't suitable for everyone, particularly individuals with a history of eating disorders, certain medical conditions, or those who are pregnant or breastfeeding. Always consult a healthcare provider before starting any new diet.

How to Prepare for Your 2-Day Reset

For a smooth transition, preparation is key. First, choose your two restricted days, ideally those that fit best with your social and work schedule. Next, plan your meals and snacks for all seven days of the week to minimize stress and prevent falling into old eating patterns. Stock your pantry and fridge with the necessary lean proteins, fresh vegetables, fruits, and healthy fats. Preparing some meals and snacks in advance can be a game-changer when willpower is low on a restricted day. Remember to focus on hydration throughout the week, as drinking plenty of water is essential for overall health and can help manage hunger.

For more detailed information, recipes, and guidance, consider exploring the resources from the diet's developers at the Prevent Breast Cancer charity.

Conclusion: A Sustainable Path to Better Health

Ultimately, the 2-Day Diet provides a structured yet flexible intermittent approach to weight management and improving overall health. By focusing on two low-carb, high-protein days per week and a balanced Mediterranean-style diet for the remaining five, it offers a sustainable path to resetting your eating habits. Backed by clinical research, it not only supports weight loss goals but also offers broader metabolic benefits. While it may not be for everyone and requires careful planning, for many, it offers a manageable and effective alternative to the daily rigors of continuous dieting.

Frequently Asked Questions (FAQs)

Frequently Asked Questions

The primary goal is to promote weight loss and better health by incorporating two days of a low-carbohydrate, high-protein eating plan per week, while eating normally but sensibly on the other five days.

While the diet focuses on food types rather than strict calorie counting, it's low enough in calories to create a deficit without leaving you feeling hungry, with typical intake around 500-800 calories for some variants.

You can eat plenty of healthy proteins (fish, eggs, lean meat), vegetables, healthy fats (olive oil, nuts, avocado), and dairy. Carbohydrates like bread, pasta, and sugary foods are restricted.

The unrestricted days involve eating plenty of whole, unprocessed foods like fruits, vegetables, wholegrains, beans, pulses, nuts, and healthy fats, along with fish and poultry.

Clinical trials have shown that the 2-Day Diet can be more effective and easier to adhere to for many people than traditional daily calorie-counting, resulting in greater fat loss.

Yes, black coffee or herbal tea is generally permitted on the restricted days. Sugary or high-calorie beverages like lattes should be avoided.

The diet's focus on nutrient-dense foods and its ability to retrain your appetite can help manage hunger. By consistently following a healthy Mediterranean-style plan, you are less likely to overcompensate.