The Body Reset Diet: Everything You Need to Know Everyday Health MenuNewslettersSearch Diet & Nutrition The Body Reset Diet Is Here to Save the Day if You Hate Working Out A dietitian weighs in on one celebrity trainer’s trendy, 15-day diet that tells you to drink smoothies and stop going to the gym. By Katie RobinsonMedically Reviewed by Lynn Grieger, RDN, CDCESReviewed: April 4, 2018Medically ReviewedSmoothies are a staple in the Body Reset diet.StocksyThe mere thought of trying to lose weight is daunting for most, in large part due to the heartbreaking goodbyes we may have to say to our favorite foods, or the uncertainty about whether we’ll be able to sustain our new waistline. Perhaps for those reasons, today fewer Americans than ever are trying to lose weight, according to an article published in March 2017 in the Journal of the American Medical Association. (1) But in this age of never-ending fad diets, the Body Reset diet brings a tempting new option: a 15-day, smoothie-based, low-exercise detox that aims to help followers shed unwanted pounds — and keep them off. In 2013, Harley Pasternak, celebrity trainer and author of The 5 Factor Diet, created the smoothie-based Body Reset diet with the aim of keeping dieting simple. The inspiration behind the liquid diet, favorited by celebrities like Kim Kardashian and Rhianna, was to bring together great food in moderation while encouraging plenty of active movement and water intake throughout the day. The liquid meals contain proper proportions of all the food groups, seemingly depriving the body of nothing (except solid food, of course). But while the idea of sipping smoothies every day might have you thinking “sign me up!” there are a couple of things you need to know before whipping out your blender. How Does the Body Reset Diet Work Exactly Similar to other short-term diets, such as the South Beach Diet or Whole30, Body Reset is divided into three five-day phases. Each phase focuses on different meal formats, but one food source remains throughout: smoothies. The purpose of creating a smoothie-based diet, Pasternak says, is convenience. It’s mainly a vessel for multiple ingredients. But he assures that despite the differences in micronutrients, all the smoothies have “similar caloric value, fiber, protein, and healthy fats.” Some examples include:Ruby Red Frostie Smoothie: 270 calories, 5 grams (g) fat, 34g carbs, 27g protein, 11g fiberSweet Spinach Smoothie: 296 calories, 8.3g fat, 43.6g carbs, 16.5g protein, 9g fiberApple Jack Smoothie: 299 calories, 8g fat, 40g carbs, 21g protein, 9g fiberApple Pie Smoothie: 325 calories, 4g fat, 56 carbs, 19g protein, 8g fiber The latter three nutrients — carbs, protein, and fiber — Pasternak dubs “the Holy Trinity of metabolism,” and this concept is the target (and hype) behind the Body Reset diet. The claim is that by combining these nutrients with small-sized portions throughout the day, along with a target step count, Body Reset will reboot metabolism in a way that helps sustain weight loss even after the program is over. So in addition to the daily smoothies, each day also includes two approved “crunchy snacks” that pack in fiber, protein, and healthy fats to help keep you full until your next liquid meal. Throughout the plan, you’ll slowly start to incorporate solid foods called “S” — or “single dish” — meals (scramble, salad, stir fry, sandwich, or soup). The purpose of sticking to a one-item meal is to refrain from overeating. That gives you the “Holy Trinity,” as well as the intake of smaller portions throughout the day. The last metabolism-boosting tactic is exercise. And no, not at the gym. Pasternak advises walking 10,000 steps a day, at any time, in any fashion. This is also the recommended step count for people hoping to decrease their risk of heart disease, according to the American Heart Association. (2) In addition, Pasternak also suggests two five-minute, low-weight resistance exercises, such as modified pushups or triceps dips, three times per week. During the program, dining out or drinking alcohol is not allowed. But fear not, Pasternak’s The Body Reset Diet Cookbook has all the smoothie, “crunchy snack,” and “S” meal recipes you need to perfect the diet plan. Most Recent in Diet and Nutrition Later Meals Increase Hunger Decrease Calories Burned Zinc 101 Uses Dosage Foods Supplements Risks and More 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and More A Detailed Look at the 3 Phases of the Body Reset DietTo help you decide whether to pursue this diet, let’s dive into its three phases: Phase 1 3 Smoothies a Day For the first five days, you’ll drink three smoothies a day — one for breakfast, one for lunch, and one for dinner. These smoothies are divided by color to represent three of the five core food groups as approved by the U.S. Department of Agriculture (USDA). (3) The white breakfast smoothie contains protein-based substances, like yogurt and whole milk. The red lunchtime smoothie contains fruit. And the green dinnertime smoothie contains all your vegetables. In addition to your three smoothies, which you’ll need to prepare from scratch before leaving the house, you’ll have two “crunchy snacks” filled with protein and fiber to keep you satiated. Sample Menu for Phase 1Breakfast: Apple Pie SmoothieSnack: Roasted chickpeasLunch: Berry Cobbler SmoothieSnack: Hummus and raw vegetablesDinner: Sweet Spinach SmoothieExercise: 10,000 steps plus Pasternak’s resistance training Phase 2 2 Smoothies and 1 S Meal a DayMore on Healthy Foods How to Tell the Difference Between Good and Bad CarbsSimilar to in the first phase, your main food source will rely on smoothies for the second five days of the solid-food detox. But phase 2 aims to reintroduce solid foods to your body by trading out one smoothie for an “S” meal. Neither the “S” meal you choose nor the smoothie type you discard matters. Still, Pasternak does caution you to take action with reason. “You can supplement it by your regular meals,” he explains. “So if you drop the green smoothie at dinner, just make sure you have some green vegetables.” Sample Menu for Phase 2Breakfast: Tropical Morning SmoothieSnack: Green pea chipsLunch: Tuna Tortilla “S” mealSnack: Celery sticks wrapped in spiced turkeyDinner: Caribbean Kale SmoothieExercise: 10,000 steps plus Pasternak’s resistance training Phase 3 1 Smoothie and 2 S Meals a Day For the third phase, you’ll trade another smoothie for a second “S” meal. These last five days are intended to ease you back into eating more solid foods. Sample Menu for Phase 3Breakfast: Herbed Salmon Scramble “S” mealSnack: Air-popped popcornLunch: Red Raspberry Lime Drop SmoothieSnack: 150 calories (or a “palm-full”) of almondsDinner: Spicy Beef Stir Fry “S” mealExercise: 10,000 steps plus Pasternak’s resistance training Okay Great But Will You Lose Weight on the Body Reset Diet The short answer is yes. With the constant movement and moderated calorie count, you’re bound to shed some pounds. But it is also important to recognize this is not a long-term resolution. “I wouldn’t imagine over 15 days eating any sort of way would have a lasting effect,” says Kelly Kennedy, RD, resident nutritionist for Everyday Health. Although the diet may offer some people a quick fix for weight loss, Kennedy points out those seemingly convenient smoothies might “get a bit boring” and compel you to give up. Editor s Picks on Losing Weight The 10 Most Famous Fad Diets of All Time 14 Diet and Weight Loss Mistakes — and How to Avoid Them 21 Tips for Weight Loss That Actually Work 12 Steps to Help Manage Your Weight The Other Potential Problems With Detox Diets Like Body ResetBut the main question is, how likely is it that your metabolism will be boosted enough to continue regulating sustained weight loss after the diet? “Not likely at all, to be frank,” Kennedy says. “Maybe that’s enough to jump-start you into healthy eating in general,” she explains, “but it could also mean 15 days where you come off and you did really well, and then you go back to eating the way you’ve always eaten.” Pasternak, on the other hand, relies on dieters to continue eating the way Body Reset is formatted long after it’s over. That is, through recommended step counts, grazing techniques, balanced food groups, and simple one-item meals. “The third phase is just your life,” he says. Kennedy believes it may not be that simple. Although Body Reset will most likely succeed in the fast weight loss it promotes, a person’s will to sustain such vast lifestyle changes (like walking to the most out-of-the-way grocery store to hit the 10,000 step mark) won’t likely hold. Instead, Kennedy suggests making simpler lifestyle changes, such as eating more vegetables, more lean protein, and smaller portions, to shed unwanted pounds.More on Losing Weight 10 Essential Facts About Metabolism and Weight LossBody Reset doesn’t strip the body of needed nutrients, but it does strip the body of solid food, which is considered characteristic of a “detox” or “cleanse,” according to the National Center for Complementary and Integrative Health. (4) In general, dietitians like Kennedy don’t recommend such hard-and-fast diets. “Your body doesn’t need a detox, ever,” Kennedy says. “The body already has a system for removing toxins, so it doesn’t need our help. As long as they’re healthy, the liver, kidneys, and lungs work to filter any toxins out of the body and remove them.” Though the Body Reset may just be a solid-food detox, Pasternak still argues the diet is not a “cleanse” because it can still provide all five food groups as defined by the USDA. (5) Provided, that is, you’re correctly monitoring the ingredients in the smoothies you choose. For instance, many of Pasternak’s smoothies have at least one whole piece of fruit, which could potentially add up to seven servings of fruit a day. “That’s more than double the average recommendation,” Kennedy says, “and makes it a really bad fit for someone with diabetes.” What to Know Before Trying a Detox or Cleanse for Weight Loss Considering a liver, liquid, or colon cleanse? Get the facts on what these popular approaches can and can’t do for your waistline!Article Why People With Diabetes and Heart Disease Should Be Careful With Body ResetOn that note, Kennedy advises people living with either diabetes or heart disease and considering Body Reset to proceed with caution. The midday “red” smoothie — or fruit smoothie — can send blood sugar levels soaring due to its carb content. For this reason, U.S. News & World Report ranked the Body Reset diet last place (40th) for their “Best Diabetes Diets” list. (6) The diet also ranked second-to-last for “Best Heart-Healthy Diets” due to its lack of whole grains. (7) “By severely limiting whole grains,” Kennedy says, “it’s cutting out one of the main food groups we’d recommend for balance and to lower ‘bad’ LDL cholesterol,” which is imperative to heart health, as stated by the American Heart Association. (8) Additionally, U.S. News rated the diet 36th for "Best Fast Weight-Loss Diets” and last place for "Best Weight-Loss Diets.” (9,10)More on a Type 2 Diabetes-Friendly Diet The Best and Worst Foods for People With Type 2 DiabetesFor a more well-rounded diet, Kennedy suggests the Mediterranean diet or the DASH diet. “A healthy diet for someone with diabetes is exactly what I’d recommend for someone without diabetes, too,” she says, “The Mediterranean and DASH diets are two of my favorites because they’re so well-balanced and they focus on getting your nutrients from whole foods.” The Pros and Cons of the Body Reset Diet ProsFast weight-loss resultsLess gym timeDaily nutrients can be achievable (if monitored correctly)Includes meal and snack recipes ConsFood preparation takes timeMay be expensive to buy fresh fruits and vegetablesPotentially unsustainable if previous eating habits are resumedSmoothies could get boring, leading you to give upNot heart-healthy or diabetes-friendly Most Popular in Diet and Nutrition A Complete Food List for the Keto Diet 5 Reasons Why You Should Eat Oatmeal Every Day The 7 Healthiest Salad Dressings for Weight Loss 8 Foods High in Magnesium What to Do if You Want to Go on the Body Reset DietUltimately, the best action to take is to talk to your doctor before dramatically changing your diet. And you might want to think twice about following the plan if you have diabetes or heart disease. “Anyone with a pre-existing condition, really anyone in general, should be talking to their doctor before taking on something so extreme,” Kennedy says. Most important to remember is that Body Reset is meant for quick, but not necessarily sustainable, weight loss and relies on you to maintain the lifestyle that it promotes, long after the 15-day program is over. NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Editorial Sources and Fact-Checking ReferencesSnook KR, Hansen AR, Duke CH, et al. Change in Percentages of Adults With Overweight or Obesity Trying to Lose Weight, 1988-2014. Journal of The American Medical Association. March 2017.Frequently Asked Questions About Physical Activity. American Heart Association. March 2018.My Plate Daily Checklist: Find Your Healthy Eating Style. United States Department of Agriculture. January 2016.“Detoxes” and “Cleanses.” National Center for Complementary and Integrative Health. September 2017.The Food Guide Pyramid. United States Department of Agriculture. August 1992.Best Diets: Best Diabetes Diets. U.S. News & World Report.Best Diets: Best Heart-Healthy Diets. U.S. News & World Report.Whole Grains and Fiber. American Heart Association. October 2016.Best Diets: Best Fast Weight-Loss Diets. U.S. News & World Report.Best Diets: Best Weight-Loss Diets. 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