The Body Reset Diet is a popular 15-day eating pattern that has been endorsed by celebrities like Alicia Keys, Lady Gaga, and Megan Fox. Its devotees suggest it’s an easy and healthy way to boost your metabolism and lose weight fast. Is for you?
The Body Reset diet was created by
Harley Pasternack, a famous trainer with a background in exercise physiology and nutritional sciences. Pasternak believes that you are more motivated to stick to a weight loss plan when you experience a
fast weight loss right from the starta theory with some scientific support.
How to Follow the Body Reset Diet
The Body Reset diet is divided into
three phases of 5 days. Each phase has its own dietary pattern and exercise routine. In phase 1 you replace breakfast, lunch and dinner with shakes and eat two snacks a day. For physical activity, you should walk up to at least 10,000 steps each day.
in phase 2
you replace two meals with shakes, you eat a solid meal and have two snacks per day. For physical activity, you walk 10,000 steps each day and complete 5 minutes of resistance training using four different exercises on three of the days.
In phase 3, you replace one meal with a shake and have two low-calorie meals plus two other snacks per day. For physical activity, you accumulate again
10,000 walking steps and you complete 5 minutes of training of resistance with four different exercises every day.
After the standard 15 days of the diet, you should follow the meal plan outlined in Phase 3 with one addition:
free meals twice a week where you are allowed to eat or drink whatever you want. These are included as a reward and a way to avoid feelings of deprivation.
Pasternak suggests that
Continually depriving yourself of your favorite foods can lead to binge eating. After the first 15 days, there is no official end point for the weight loss and maintenance diet. According to Pasternak, the routine and habits that you have formed in the first 15 days are meant to be followed for a lifetime.
Lose weight with the Body Reset diet
The Body Reset diet is usually
effective for weight loss, at least in the short term. Ultimately, that weight loss happens when you burn more calories than you take in. Since this plan is comprised of low-calorie shakes, snacks, and meals, your body is likely in a calorie deficit. The exercise regimen in the plan also helps you achieve this.
Although 15 days is a relatively short period, any weight you lose during this time may encourage you to stick with the Body Reset diet for longer. This is because rapid initial weight loss has been linked to
long-term diet success. Conversely, low initial weight loss is associated with higher dropout rates from weight loss programs.
The Body Reset Diet
emphasize nutritious foods such as fruits, vegetables, whole grains, nuts, legumes, lean protein, and low-fat dairy. These foods make up a complete diet because they provide a variety of essential vitamins and minerals. Plus, the Body Reset Diet meal plan is packed with fiber from numerous whole foods in shakes, snacks, and solid meals.
Although the Body Reset diet can help you lose weight, it also has potential downsides. While the plan offers slight recipe modifications for people over 180 pounds, it typically provides 1,200 to 1,400 calories per day. Not only is this too severe a caloric restriction for some people, but it can also lead to
Simply put, low-calorie diets are often lacking in all of the carbohydrates, protein, fat, vitamins, and minerals you need for optimal health. Additionally, extreme caloric restriction and rapid weight loss have been shown to
slow down metabolism, even after you stop dieting, and can result in significantly reduced muscle mass. That being said, protein-rich foods in the diet and a focus on resistance exercise can mitigate some of the loss of muscle mass.
It just so happens that research suggests that any low-calorie diet can work for weight loss as long as you can stick to it. The Body Reset diet is full of
fiber and protein-rich foods, which can help control appetite. However, your liquid foods, like shakes, can be less filling than solid foods. A low calorie intake also frees
hunger hormoneswhich is a likely reason why people drop weight loss plans.