How To Follow The Reset Diet

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The reset diet is the latest in trendy celebrity diets. We take a closer look at this 15-day diet that claims to reset your metabolism.

In this article:


  1. What Is the Body Reset Diet?
  2. How to Follow the Reset Diet
    1. Smoothie Phase (Days 1-5)
    2. Phase Two (Days 6-10)
    3. Final Phase (Days 10 – 15)
    4. After Completing the Diet
  3. Exercise
  4. Pros and Cons


What Is the Body Reset Diet?


variety type of protein and meat | What Is the Body Reset Diet? | How To Follow The Reset Diet


Celebrity trainer Harley Pasternak developed the Body Reset Diet back in 2013. However, it garnered support more recently after the program helped Jessica Simpson lose 100 pounds.


The Body Reset Diet is a low-calorie, short-term diet. In many ways, it’s similar to Whole30, South Beach Diet, and other elimination diets. Principles include eating great food in moderation and drinking loads of water while encouraging active movement. 


The program consists of three phases, five-day phases, and mostly consists of smoothies. The idea is to give your body a fresh start by eliminating unhealthy foods, eating healthy, nutrient-rich food to reset your health, and slowly introducing more food back into your diet.


Furthermore, the diet spreads the “Holy Trinity of metabolism” – carbs, protein, and fiber – in small portions throughout the day. In combination with walking daily, the diet claims to reboot the metabolism to help sustain weight loss after the program ends.


It’s important to note, with this type of diet, you could potentially lose weight rapidly. But, sustaining the weight loss may be hard in the long-run.


It’s essential to consult your doctor before starting any new diet or exercise program.


How to Follow the Reset Diet


Over the 15 days, you alternate between smoothies, “crunchy” snacks, and meals. And because this is a low-calorie diet, there’s an emphasis on fiber intake to keep you full and keep your digestion and metabolism healthy. Essentially, this is what to expect:


  • Eat five times a day 
  • Follow the nutritional criteria for each meal
  • Build each meal around the same categories of ingredients
  • Food prep should take a maximum of five minutes


Stay away from high-fat or high-calorie foods such as:


  • Fried food and junk food
  • Refined grains
  • Processed meat
  • Alcohol
  • Soda
  • Candy


To help you decide if this is the diet for you, here’s a closer look at each phase.


  • Smoothie Phase (Days 1-5)


smoothie with berries on the top and white straw | Smoothie Phase (Days 1-5) | How To Follow The Reset Diet


The first phase is the reset part of the diet. That is to say, there’s no easing into the diet, and this phase is a big adjustment for most. 

You start the diet with a solid-food detox and have three smoothies a day. 


  • A white breakfast smoothie includes protein-based substances, like yogurt.
  • Red lunchtime smoothie contains fruit. 
  • Green dinner time smoothie with vegetables.


You’ll also eat two “crunchy” snacks with loads of fiber and protein to keep you full.


Sample Menu Phase One


  • Breakfast: Pina colada Smoothie
  • Snack: Boiled edamame
  • Lunch: Red Berry Smoothie
  • Snack: Hummus and raw vegetables
  • Dinner: Kale Smoothie


  • Phase Two (Days 6-10)


In this phase, you’ll introduce one “S” meal a day and add an exercise routine. An “S” meal is a single-dish meal such as salad, stir fry, sandwich, or soup. A one-item meal will stop you from overeating.


You’ll replace one smoothie with an “S” meal. It doesn’t matter which smoothie you drop as long as you supplement it in your regular meal. For example, if you discard the green smoothie, have some vegetables for dinner.


Sample Menu Phase Two


  • Breakfast: Apple Pie Smoothie
  • Snack: Roasted chickpeas
  • Lunch: Red Raspberry Lime Drop Smoothie
  • Snack: Celery and almond butter
  • Dinner: Herbed Salmon Scramble


  • Final Phase (Days 10-15)


During the final phase, you’ll swop another smoothie for an “S” meal. Additionally, you’ll exercise more. This phase aims to ease you into a healthy lifestyle once the diet ends.


Sample Menu Phase Three


  • Breakfast: Tropical Smoothie
  • Snack: Whole wheat crackers with peanut butter
  • Lunch: Tuna tortilla
  • Snack: Popcorn
  • Dinner: Chicken and vegetable stir-fry with brown rice


  • After Completing the Diet


After completion, you’ll follow the same principles while incorporating healthy habits into daily life.


You can design your plan to fit your lifestyle, but it should include:

  • Five meals a day (One smoothie, two snacks, and two solid meals)
  • Free meals twice a week
  • Aim for 10 000 steps daily and 10 minutes of resistance training a few times a week.




At the start of the diet, it’s best to skip intense exercise and stick to low-impact workouts. You should, however, walk at least 10 000 steps every day.


During phase two, do a five-minute at-home workout routine three days a week. You can also do yoga or Pilates. The aim is to tone your body rather than exert yourself.  


For the last five days, your focus should be on strengthening your body. Alternate between two 5-minute circuits of resistance training daily. 


After the diet, you can return to your typical exercise routine as long as you include some resistance training and daily walking.


Pros and Cons


As with any diet plan, there are some pros and cons.


Pros of the reset diet:


  • Short-term
  • Quick results
  • Less gym time
  • Builds a foundation for healthy habits


Cons of the reset diet:


  • Fresh fruits and vegetables may be expensive
  • Smoothies could get boring.
  • Weight loss may not be sustainable.


Ultimately, the diet is for quick but not necessarily long-term results. On the other hand, it emphasizes the elements of a healthy diet – drinking nutrient-rich smoothies, eating well-balanced meals, and regularly exercising. But it relies on you to maintain the lifestyle changes after the diet ends.


Have you tried a short-term, low-calorie diet? Tell us about your experience in the comment section below!

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