Can the Body Reset Diet help you lose weight?

Do you dare to “reset” your body to lose weight? Try with to learn the Body Reset Diet and choose good knowledge for yourself!

The Body Reset Diet was founded by Harley Pasternak, a renowned trainer with a background in exercise physiology and nutritional science.

Pasternak believes you’re more motivated to stick to your weight loss plan when you lose weight quickly early on – a scientifically proven theory. Therefore, this diet is aimed at kickstarting weight loss with a low-calorie meal plan and 15 days of exercise.

Harley Pasternak

Coach Harley Pasternak

Principles of the Body Reset Diet

The Body Reset Diet emphasizes homemade smoothies, high-fiber snacks, and simple meals.

Specific recipes are in Pasternak’s book. Pasternak suggests that these recipes minimize the time and effort spent in the kitchen, which he believes is key to a successful diet.

Principles of the Body Reset Diet

While exact calorie counts vary depending on the recipe you choose, you can consume an average of 300 calories per smoothie, 150-200 calories per snack, and 360 calories per main meal. That’s about 1,200 to 1,400 calories per day.

This diet recommends light exercise like walking and heavy 5-10 minute workouts like weight training to burn calories without adding to your cravings.

How does Body Reset Diet work?

3 main meals with smoothies

The Body Reset diet is divided into 3 phases. Each phase consists of 5 days, has its own diet and exercise program.

You eat 5 times per day, gradually increasing from mainly smoothies in phase 1 to more solid meals in phases 2 and 3.

Here is an overview of the 3 phases:

State 1:

  • 3 main meals with smoothies
  • 2 snacks
  • Physical activity: Walk at least 10,000 steps a day.

Phase 2:

  • 1 main meal and 2 smoothies, 1 solid meal and 2 snacks per day.
  • Physical activity: Walk 10,000 steps a day and complete 5 minutes of resistance training using 4 different exercises 3 times a week.

Stage 3:

  • 2 meals and 1 smoothie (2 low calorie meals) plus 2 snacks per day.
  • Physical activity: Walk 10,000 steps and complete 5 minutes of resistance training with 4 different exercises each day.

Walk at least 10,000 steps a day

Harley Pasternak loves to walk

At the end of the standard 15 days of the diet, you must follow the meal plan outlined in phase 3 with “free meals” twice a week, allowing you to eat or drink whatever you want.

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It serves as a reward and a way to avoid feeling deprived, since depriving yourself of your favorite foods can have the opposite effect of binge eating.

After the first 15 days, there is no official end date for this diet. You can continue with the process and habits you formed during the first 15 days.

Benefits of Body Reset mode

Can help you lose weight

Benefits of Body Reset mode

The Body Reset diet can be effective for weight loss – at least for a short period of time.

You lose weight when you burn more calories than you take in. Since this plan includes smoothies, snacks, and low-calorie meals, it can put your body in a calorie deficit. Exercise also helps you burn extra calories.

In other words, this plan provides about 1,200 to 1,400 calories per day, far below the standard 2,000 calorie recommended for the average adult to maintain weight.

It’s also important to note that factors such as age, weight, height, and gender all affect weight loss.

Can help you with initial motivation

While 15 days is a relatively short period of time, any kilograms you lose during this time encourage you to stick with it longer.

Rapid weight loss when starting out can lead to success in the long run. Conversely, losing weight less at the start of the plan can lead to higher abandonment rates.

This difference may be due to motivation, the researchers suggest. Those who experience immediate results may be more motivated to continue the program as their beliefs are strengthened.

Food rich in nutrients

Food rich in nutrients

The Body Reset diet emphasizes nutrient-dense foods like fruits, vegetables, whole grains, nuts, legumes, lean protein, and low-fat dairy.

These foods make up a well-rounded diet because they provide essential vitamins and minerals.

What’s more, Body Reset Diet meals contain plenty of fiber from a variety of foods in smoothies, snacks, and solid meals.

Diets high in fiber are associated with lower body weight and a reduced risk of type 2 diabetes, heart disease, certain cancers, and other chronic diseases.

Potential disadvantages

While Body Reset mode can help you lose weight, it has potential downsides.

Can excessively restrict calories

This diet usually provides about 1,200 – 1,400 calories per day. Not only is this too much calorie restriction for some people, but it can also lead to deficiencies in the nutrients: carbohydrates, proteins, fats, vitamins and minerals you need for optimal health.

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What’s more, extreme calorie restriction and rapid weight loss can slow your metabolism — even after you stop dieting — and can lead to a loss of muscle mass.

However, protein-rich foods in the diet and intense exercise can minimize the risk of muscle loss.

Hard to follow in the long run

Research shows that any low-calorie diet can lead to weight loss as long as you can stick with it. However, the main factor leading to giving up is the level of hunger.

Restorative diets are high in fiber and protein, which can help curb your appetite. However, liquid meals, such as smoothies, may be less filling than solid foods.

Low calorie intake also releases hunger hormones, which can lead to abandonment of a weight loss plan.

Foods to eat in Body Reset Diet

Body Reset allows you to eat 5 times a day, including low-calorie smoothies, snacks and meals.



Smoothies are on the menu three times daily in phase 1, twice daily in phase 2 and once daily in phase 3.

A smoothie is about 270 – 325 calories. However, if you weigh more than 79kg, you are allowed to increase your portion size by a third to meet your calorie and nutritional needs.

Smoothies are made with four main ingredients:

  • Liquids: Water, flavored water, low-fat or fat-free milk, or fat-free milk such as almond or soy milk
  • Protein: Protein powder, tofu or fat-free yogurt
  • Healthy fats: Avocados, nuts or seeds
  • High-fiber carbohydrates: Any fruit — though berries, oranges, apples and pears are recommended for their fiber content — plus green leafy vegetables like spinach or kale.

Sweeteners such as honey, maple syrup, and cane sugar are not allowed in smoothies. Packaged, canned fruits with added sweeteners are also not allowed.


Vegetables with peanut butter

You eat low-calorie snacks twice a day.

These snacks are about 150 calories, low in sugar, and contain at least 5g of protein and fiber. A few examples:

  • Popcorn
  • Vegetables with peanut butter
  • Flour biscuits with fat-free cheese
  • Some apple slices with chicken/turkey

Main course


Homemade solid meals are added in phases 2 and 3, about 230 – 565 calories per meal.

This diet’s recipes are made with whole foods, minimally processed, and a balance of protein, fiber, and healthy fats. For example:

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Salads: Chopped greens, fruit, nuts, and lean proteins like legumes or chicken, along with homemade dressings with olive oil.

Bread: Made with whole grain bread, cold cuts, low-fat vegetables and seasonings.

Soup: Made with a low-salt (reduced sodium) broth, vegetables, seasonings and lean proteins like legumes or chicken breast, served with whole grain bread.

Stir-fried meal: Lean protein like chicken breast or shrimp, plus veggies, spices, and brown rice or soba noodles.

Egg whites: Made with vegetables, low-fat cheese, spices, and high-fiber carbohydrates like whole grain toast or potatoes.

In addition, you are only allowed to have calorie-free beverages, such as filtered water, homemade detox water with herbs, black coffee and unsweetened tea.

Foods to avoid

White bread

You must avoid the following foods for the first 15 days:

  • Fat milk, yogurt and cheese
  • Processed or fried foods
  • White bread, pasta and other refined grains
  • Soft drinks and other sugary drinks
  • Alcohol

Sample meal of the Body Reset Diet

State 1

white smoothie

  • Breakfast: 1 white smoothie made with fat-free milk, fat-free greek yogurt, banana, sliced ​​red apple, almonds and cinnamon
  • Snack 1: Celery with almond butter
  • Lunch: 1 red smoothie made with raspberries, blueberries, oranges, vanilla protein powder and flaxseed
  • Snack 2: Butter Popcorn
  • Dinner: 1 green smoothie made with fresh spinach, avocado, pears, grapes, fat-free Greek yogurt and fresh lemon juice

Phase 2

  • Breakfast: 1 white smoothie made with fat-free Greek yogurt, peaches, raspberries, pistachios, ginger, and fresh lemon juice
  • Snack 1: Whole-wheat crackers with hummus
  • Lunch: 1 red smoothie made with raspberries, oranges, almond milk and vanilla protein powder
  • Snack 2: Boiled soybeans
  • Dinner: Whole grain sandwich with roast beef

Stage 3

  • Breakfast: 1 white smoothie made with fat-free Greek yogurt, mango, pineapple, banana and flaxseed
  • Snack 1: Pear with a slice of chicken breast or turkey
  • Lunch: Homemade pumpkin soup
  • Snack 2: Flour Cookies with Peanut Butter
  • Dinner: Stir-fried chicken and vegetables with brown rice


Body Reset is a 15-day weight loss plan that includes a low-calorie meal and regular gentle exercise.

This diet emphasizes smoothies, snacks, and small meals, all of which you make at home.

You can lose weight quickly because the Body Reset Diet provides about 1,200 – 1,400 calories per day. However, this diet is calorie-restricted and inadequate for some people. You can refine the main points of this diet and modify it to suit yourself, to bring the best weight loss effect while ensuring overall health.

Reference source

The Body Reset Diet: Does It Work for Weight Loss? Accessed date: 1/12/2020

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