What is the whole body reset diet plan?

October 10, 2025 •

4 min read

According to a 2021 study, the common belief that metabolism slows dramatically in middle age is a myth, suggesting that other factors, like muscle loss, cause weight gain. The Whole Body Reset diet plan aims to counteract this age-related muscle loss and reset eating habits through a phased approach centered on protein, fiber, and whole foods.

Quick Summary

The Whole Body Reset is a 15-day, three-phase weight loss plan that uses smoothies, strategic protein timing, and whole foods to reset eating habits. It incorporates regular exercise, focusing on boosting metabolism and countering age-related muscle loss.

Key Points

Three-Phase Structure: The 15-day diet progresses from a smoothie-intensive first phase to gradually incorporating more solid, whole-food meals.
Protein Timing: A central principle involves consuming 25-30 grams of protein at each of the three daily meals to increase satiety and preserve muscle mass.
Heavy on Smoothies: The initial phase replaces all meals with protein and fiber-rich smoothies, while later phases reduce this frequency.
Includes Exercise: The plan requires consistent physical activity, including a minimum of 10,000 steps daily and resistance training sessions.
Short-Term Focus: The diet is designed for rapid, short-term weight loss, which can serve as a motivator but is generally considered unsustainable for long-term weight management.
Critiques Exist: Experts question the metabolic "reset" claims and highlight risks like nutrient deficiencies and weight regain associated with the diet's restrictive nature.

The Whole Body Reset diet plan, developed by celebrity trainer Harley Pasternak, is a structured 15-day eating and exercise program designed to help individuals lose weight and build healthier habits. The core philosophy challenges the notion of a dramatically slowing metabolism with age, instead targeting the loss of muscle mass (sarcopenia) that can lead to weight gain. By focusing on protein timing, fiber, and nutrient-dense foods, the plan aims to stabilize blood sugar, curb cravings, and support lean muscle.

The Three Phases of the Whole Body Reset

The diet is organized into three distinct five-day phases, each building on the last to gradually reintroduce solid foods.

Phase 1: Smoothie-Based Reset (Days 1-5)

This initial phase is the most restrictive, focusing heavily on nutrient-rich smoothies. The goal is to quickly reduce calorie intake while providing satiety through protein and fiber, helping to curb cravings.

Breakfast: One "White" smoothie (dairy-based protein, fruit, healthy fats).
Snack: One crunchy snack, typically around 150 calories and rich in protein and fiber (e.g., edamame, almonds).
Lunch: One "Red" smoothie (berry-based, with protein powder).
Snack: One crunchy snack.
Dinner: One "Green" smoothie (vegetable-based, with protein).

Phase 2: Introducing Solid Meals (Days 6-10)

In the second phase, one of the smoothies is replaced with a solid meal, starting the transition back to more regular eating patterns. Exercise is also increased during this period.

Breakfast: One smoothie.
Snack: One crunchy snack.
Lunch: One solid, well-balanced meal (e.g., salad, stir-fry).
Snack: One crunchy snack.
Dinner: One smoothie.

Phase 3: The Maintenance Transition (Days 11-15)

This final phase shifts the balance further toward solid meals, preparing individuals for the transition to a sustainable eating plan beyond the 15-day period.

Breakfast: One smoothie.
Snack: One crunchy snack.
Lunch: One solid, well-balanced meal.
Snack: One crunchy snack.
Dinner: One solid, well-balanced meal.

Core Components of the Whole Body Reset

Protein Timing and Satiety

One of the central principles is consuming 25-30 grams of high-quality protein at each of the three main meals. This strategy helps maintain muscle mass, increases satiety, and regulates hunger hormones throughout the day, preventing overeating.

High Fiber Intake

The plan heavily emphasizes fiber through fruits, vegetables, and snacks like popcorn and whole-grain crackers. Fiber is crucial for digestive health, blood sugar stability, and promoting a feeling of fullness.

Regular Exercise

Consistent physical activity is a non-negotiable part of the program. While the diet claims you can "exercise less," it actually mandates a minimum of 10,000 steps per day, along with resistance training in phases two and three. Strength training is vital for preserving muscle, which burns more calories than fat.

Emphasis on Healthy Fats

Healthy fats from sources like avocado, nuts, and flaxseeds are incorporated to increase satiety and support overall health. The diet does, however, caution against excessive saturated fats.

What are the pros and cons of the Whole Body Reset diet?


Aspect	Pros	Cons
Effectiveness	Can lead to rapid short-term weight loss and jumpstart motivation.	Likely unsustainable for long-term weight loss, with weight regain common upon returning to old habits.
Nutritional Quality	Encourages nutrient-rich, whole foods, fruits, and vegetables.	Can be low in calories (as low as 1,000-1,200 in Phase 1) and potentially insufficient in certain nutrients for some individuals.
Scientific Backing	Components like regular exercise and a calorie deficit are proven methods for weight loss.	Claims of a metabolic "reset" lack specific scientific evidence and are largely anecdotal.
Practicality	The structure and 5-minute meal prep claims can seem simple and appealing.	Restrictive nature can lead to an unhealthy relationship with food or trigger disordered eating patterns.
Inclusivity	Modifiable for vegan, vegetarian, or gluten-free diets.	The prescriptive nature leaves little room for flexibility.

Conclusion

The Whole Body Reset diet plan offers a structured, 15-day approach to kickstart weight loss by leveraging protein-rich smoothies, strategic meal timing, and consistent physical activity. While it may provide initial motivation and prompt short-term weight loss due to its calorie-restricted nature, nutrition experts and research suggest it is often unsustainable long-term and lacks strong scientific evidence for its metabolic "reset" claims. The plan's emphasis on whole foods and exercise aligns with general healthy living principles, but the rapid, restrictive nature carries risks of nutrient deficiencies and rebound weight gain. For lasting results, a more gradual, less restrictive lifestyle change is often more effective than a short-term, extreme diet. As with any significant dietary change, it is advisable to consult a healthcare professional, especially for those with pre-existing health conditions.

Optional Outbound Link: For broader nutritional guidance and sustainable eating principles, explore the USDA's MyPlate guidelines.

Frequently Asked Questions

The core program of the Whole Body Reset diet lasts for 15 days, divided into three distinct five-day phases.

The diet emphasizes fruits, vegetables, low-fat dairy or alternatives, nuts, seeds, and lean proteins, incorporated into smoothies and later, solid meals like salads and stir-fries.

The diet's restrictive and low-calorie nature means it is not suitable for everyone. Anyone with health conditions should consult a healthcare provider before starting.

Since the diet is restrictive and short-term, weight regain is common, particularly if old eating patterns are resumed afterward.

The concept of a metabolic 'reset' lacks scientific evidence, and experts note that metabolic rates are complex and not easily reset in 15 days.

Protein is a key component, with a focus on eating 25-30 grams at each meal. This is intended to increase satiety, help build and maintain muscle mass, and stabilize blood sugar.

The program requires a minimum of 10,000 steps per day, along with the addition of resistance training sessions during the later phases.