Body reset diet plan

Body Reset Diet: Immediate Weight Loss In 15 Days

If you want immediate weight loss results the body reset diet is just for you. Body reset diet is created by Harley Pasternak – a celebrity personal trainer. He is also the best selling author of the book The 5-Factor Diet.

It helps you to power your metabolism, blast fat and shed pounds in just 15 days.

Body Reset Diet How It Works

The Body Reset diet is divided into three phases. In the first five-day-long phase, you’ll be consuming smoothies and two small, low-calorie snacks, so you can expect to lose some weight.

The second phase, which is five days long, adds one “solid” meal, but still consists mainly of smoothies and should continue your weight loss.

The third phase dials back the smoothies to just one per day. After that, you’ll be in a maintenance phase, which allows two weekly “free” meals in which you can eat and drink whatever you want.

The diet also includes a fairly simple exercise program. In the first phase, you’ll walk a minimum of 10,000 steps per day.

The second phase adds three days per week of resistance training and at least 10,000 steps.

The third phase calls for five days per week of resistance training, plus at least 10,000 steps.

What to Eat

The diet stresses mainly low-fat foods, although it does include some healthy fat in the form of nuts, seeds, and avocado.

It also stresses lean protein—leaning heavily on milk protein for its smoothies—and calories from high-fiber carbohydrates, which it says are “pretty much any fruit or vegetable you can name.

In Phases II and III of the diet, Pasternak stresses what he calls “S-meals“; S stands for “salads, sandwiches, soups, stir-fries, and scrambles.”

Compliant Foods

  • Smoothies made to Body Reset recipes
  • High-fiber fruits, especially: apples, pears, peaches, berries, kiwis, and oranges
  • Nonfat milk (dairy and non-dairy) and plain nonfat Greek yogurt
  • Nuts and seeds
  • Lean meat, poultry, and fish
  • Egg whites
  • Whole grains

Non-Compliant Foods

  • Lower-fiber fruit
  • Candy
  • Fried foods
  • Chips and most crackers
  • Fatty meats
  • Restaurant meals
  • Soda, juice, and other sugary beverages
  • Highly refined grains

Body Reset Smoothies

Smoothies are the most important feature of the Body Reset system. They fall into three categories: white, red, and green; people following the diet consume a white smoothie for breakfast, a red smoothie for lunch, and a green smoothie for dinner.

The basic white smoothies include an apple, pear, or peach, a banana, a few almonds, milk, yogurt, and spices to taste.

Red smoothies include berries, half an orange, one scoop of protein powder, and one tablespoon ground flaxseeds.

Green smoothies include two cups of greens (spinach, kale, baby arugula, or romaine lettuce), one pear, 15 grapes, greek yogurt, two tablespoons avocado, and lime juice.

Milk and Yogurt

Pasternak believes that dairy products have gotten a bad reputation in recent years and that their poor reputation is undeserved. He notes that humans have been drinking milk for thousands of years and that it’s rich in protein, calcium, vitamin D, and other nutrients.

The Body Reset diet calls for nonfat milk every day in smoothies, often in combination with plain nonfat Greek yogurt. However, if you can’t have milk or prefer to avoid it, you can substitute non-dairy milk and other products.

Fruits and Vegetables

In the Body Reset diet, it’s important to choose higher-fiber fruits and vegetables, especially for snacks. It’s also important to eat the skin of fruits such as apples and pears instead of peeling them. For snacks, the diet encourages eating apples, pears or peaches, instead of melon or bananas, which are lower in fiber.

Nuts and Seeds

Almonds play a starring role in the Body Reset diet: they’re used in small quantities to add healthy fat to smoothies, and the diet also recommends them as a snack food. Other nuts and seeds, such as walnuts and flaxseeds, are encouraged in small amounts.

Lean Meat, Protein, and Fish

The later phases of the Body Reset diet call for solid meals, many of which can feature moderate amounts of lean protein sources, such as steak, chicken, fish, and shrimp.


The Body Reset diet doesn’t recommend whole eggs, but many of its recipes feature egg whites.

Whole Grains

Popcorn is a great compliant snack in the Body Reset diet, and Pasternak recommends you always keep some low-fat popcorn on hand. Low-fat whole-grain crackers also are recommended. Any grain products should be whole grain; for example, burritos used for breakfast burritos should be whole wheat, and sandwich bread should be whole grain.

Recommended Timing

In Phase I, you will eat three smoothies (for breakfast, lunch, and dinner) plus two snacks.

Phase II calls for two smoothies (breakfast and lunch), two snacks, and a solid dinner.

Phase III calls for a smoothie for breakfast, two solid meals, plus two snacks.

Pasternak makes a point to say that grazing throughout the day—as opposed to gorging on two or three large meals—can help to keep your blood sugar constant, possibly leading to less hunger. However, you should expect to feel hungry, especially in the first two phases of the diet.

Pros and Cons of Body Reset Diet 


  • Produces rapid weight loss in the beginning, which enhances motivation to stick with the program.
  • Smoothies are easy to make and don’t require much time for preparation.
  • High protein, high-fiber diet helps to reduce appetite.
  • Includes a meal plan and recipes.


  • Some dieters may not feel satisfied with liquid meals.
  • May require more time for food preparation.
  • Difficult to eat out and stay on the plan.
  • Initial weight loss may be regained if normal eating is resumed.

Conclusion: The body reset diet is similar to some other diets like the smoothie diet, Slimfast diet and all of these diets require to drink a lot of milkshake, protein shakes or smoothies for a given period of days.

Most of these diets have similar pros and cons. It is up to you and your general health to choose which diet you will practice.

Before you change anything in your eating habits it is recommended to consult with your doctor first.


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