Body Reset Diet: Detailed Guide to Understand

The Body Reset Diet is a popular 15-day eating habit that is also practiced by various celebrities. It has been suggested that this method is an easy and healthy way to boost metabolism and lose weight fast. We have examined the most curious diet of recent times with its pros and cons in this article!

What is the Body Reset Diet?

Body Reset Diet

The Body Reset Diet was created by Harley Pasternak, one of the experienced instructors in exercise physiology and nutrition science. The Body Reset Diet allows you to lose weight fast with light exercise for 15 days, along with low-calorie meals.

While the exact calorie count of the foods you consume varies depending on the recipes you choose, you should try to consume an average of 300 calories per smoothie, 150-200 calories per snack, and 360 calories per meal. This means about 1,200-1,400 calories a day and you should be careful not to exceed this amount. In addition to a balanced diet, weight training and resistance training for 5-10 minutes are recommended to help burn calories.

How to Apply the Body Reset Diet?

Body Reset Diet

The Body Reset Diet is divided into three phases, each lasting 5 days. Each phase has its own diet model and exercise routine.

Here is an overview of these three stages:

# Step 1

Replace your breakfast, lunch, and evening meals with smoothies and have snacks twice a day. For physical activity, take at least 10,000 steps each day.

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# Step 2

Replace only 2 meals with smoothies, eat 1 solid food, and have 2 snacks a day. Take 10,000 steps a day for physical activity and do 5 minutes of resistance training with 4 different exercises in 3 days.

# Step 3

Replace 1 meal with a smoothie, and make sure to eat low-calorie foods in 2 meals. Besides that, be sure to eat 2 snacks. For physical activity, take 10,000 steps and complete your 5-minute resistance training by doing 4 different exercises daily.

After the standard 15 days that the diet should be followed, continue to implement the routine outlined in Phase 3, including a day where you allow yourself to eat and drink anything you want twice a week. This is because consistently depriving you of your favorite foods can lead to overeating.

There is no official end to this diet after the first 15 days. According to Pasternak, the routines and habits you create in the first 15 days should be followed for life.

Reset Diet Helps You Lose Weight

Body Reset Diet

The Body Reset Diet is highly effective for weight loss in the short term. After all, weight loss occurs when you burn more calories than you take in. Since this diet consists of low-calorie smoothies, snacks, and meals, your body will likely face a calorie deficit. Exercises in your routine also help you burn calories.

With this diet you follow, you will have approximately 1,200-1,400 calories daily. This is well below the recommended standard of 2,000 calories for adults to maintain weight. Besides, it should not be forgotten that various factors such as age, weight, height, and gender are factors that affect weight loss.

Motivates You In The Beginning

Body Reset Diet

Although 15 days is a relatively short period, every weight you lose during this period motivates you to stick to this diet. This is because your initial rapid weight loss is linked to the correct diet. Conversely, the initial low weight loss may cause you to give up your weight loss effort. Researchers suggest that this inconsistency may be due to motivation. Simply put, people who get immediate results are motivated to continue the program because they believe it works.

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Contains Nutrient-Rich Foods

Body Reset Diet

The Body Reset Diet includes nutritious foods such as fruits, vegetables, whole grains, nuts, legumes, lean proteins, and low-fat dairy products. These foods are essential for any nutritional routine because they contain several essential vitamins and minerals. Smoothies, snacks, and solid meals you consume on this diet are full of fiber you can get from these foods.

All meals consumed on this diet are made up of minimally processed foods and consist of protein, fiber, and healthy fats.


You can add a light olive oil to your salad with chopped vegetables, fruits, nuts, and greens garnished with lean protein, such as legumes or chicken.


You can make very useful sandwiches with whole grain bread, unprocessed meat from a delicatessen, vegetables, and cheese.


You can have your soups with lean protein such as vegetables, spices, legumes, and chicken breast with a small amount of whole grain bread.

Fried foods

Lean and protein-rich foods such as chicken breast or shrimp, or You can consume it with vegetables and brown rice or soba noodles.

In addition, you can consume calorie-free beverages such as water, strong coffee, and unsweetened tea throughout your diet.

Foods to Avoid

Body Reset Diet

Since the Body Reset Diet requires you to stick to a specific meal plan, consuming any food other than these will not have positive results for you.

Foods to avoid during the first 15 days of the diet include:

Whole milk, yogurt, and cheese

Highly processed or fried foods

White bread, pasta, and other refined grains

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Carbonated and other sugary drinks


Whole dairy products and processed foods are not consumed because they are high in saturated fat. Ref refined grains are not consumed in this diet because they rank high in the glycemic index, which causes your blood sugar to rise rapidly. In addition, alcohol is not allowed for the first 15 days because it is high in calories.


  • Sophie Hayward

    Sophie Hayward is a registered dietitian nutritionist with a Bachelor's degree in Nutrition and Dietetics from the University of Florida and a Master's degree in Public Health Nutrition from the University of North Carolina at Chapel Hill. With over 5 years of experience in the nutrition field, Sophie is an expert in weight management, chronic disease prevention, and overall health and wellness. As an author at FitGAG, she shares her knowledge and expertise on a variety of topics, including nutrition plans, healthy recipes, and overall health and wellness tips. Sophie believes that a balanced approach to nutrition is essential for overall health and well-being, and she strives to inspire her readers to make sustainable lifestyle changes that promote optimal health. Through her articles, Sophie aims to empower her readers to achieve their nutrition goals, overcome challenges, and enhance their overall quality of life.

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