The Body Reset Diet Analyzed Feature Image

✓ Fact Checked

Introduction

The body reset diet is a short-term, very low-calorie diet created by a celebrity trainer called Harley Pasternak.

Harley is a popular name on social media, having worked with the likes of Ariana Grande, Rihanna, and Megan Fox, so it is easy to see how such a diet has quickly gained so much popularity.

The aim of the diet, similar to any fad diet, is to instantly provide fast weight loss results, with claims it helps to “reboot the system” (whatever that means!).

Although what seems to be selling this diet is Harley’s online status, this review will focus purely on the nutritional validity of the body reset diet and whether it is recommended for use.

What Is The Body Reset Diet?

The Body Reset Diet is split into 3 phases that each last 5 days.

  • Phase 1: You drink only smoothies for 3 meals – a white smoothie for breakfast (milk/yoghurt), a red smoothie for lunch (fruits), and a green smoothie (vegetables) for dinner.
  • Phase 2: You drink 2 smoothies per day and replace 1 smoothie meal with solid food. This is advised to be either a healthy salad, stir-fry, or sandwich.
  • Phase 3: A step further than phase 2, another smoothie meal is swapped for an additional solid meal. So you are left with 1 smoothie meal and 2 solid meals per day.

Examples of the different smoothie types are:

  • White smoothie: Almonds, apple, banana, greek yogurt, milk, and cinnamon.
  • Red smoothie: Raspberries, pitted cherries, orange, fat-free milk, and vanilla protein powder.
  • Green smoothie: Spinach leaves, pear, grapes, fat-free plain Greek yogurt, chopped avocado, fresh lime juice.

In addition to this, people are allowed 2 snacks to be eaten in between meals (or smoothies) to satisfy any cravings. These snacks are between 150-200kcal each. Some examples that Harley gives are:

  • a handful of nuts or apples
  • cucumber sticks with fat-free cheese
  • smoked salmon slices
  • popcorn
  • wholegrain crackers with hummus.

Despite such a low amount of food, Harley also advises people walk at least 10,000 steps every day – predicted to burn ~500 calories. In addition, he recommends at least 5 minutes of resistance exercise (performed with bodyweight) at least 5 days a week.

The Body Reset Diet Health Benefits

It Will Cause Weight Loss

It is estimated that the body reset diet will provide you with around 1000 calories per day, which can definitely be defined as a crash diet by all standards.

As the average caloric requirement of all adults is significantly more than this, this eating restriction will inevitably cause rapid weight loss.

No direct studies have been conducted specifically on the body reset diet, but similar crash diets have resulted in extreme weight loss – as you would expect from eating mainly fruit and vegetable smoothies! [1].

However, such fast weight loss should not be perceived as a positive aspect of the diet. It is well-documented that people who lose weight at a slower pace (1-2lbs per week) are able to sustain this weight loss over prolonged periods. Losing weight slowly also comes with far fewer health risks [2].

The main issue with rapid weight loss, as a result of severe calorie restriction, will inevitably cause significant muscle loss [3], malnutrition [4], reduced bone density [5], and severe menstrual issues [6].

The main micronutrient deficiencies that you will develop on such a diet may lead to anaemia, nervous system damage, brain fog, infertility, and poor bone health [7] [8].

Thankfully this diet is only recommended to last a couple of weeks and so the majority of these issues shouldn’t come to fruition, however such an eating plan is still not advised even for short periods of time.

It is Based Around Healthy Wholefoods

One thing that the body reset does successfully achieve is the focus and emphasis placed on eating only fresh, whole ingredients, and minimizing the consumption of processed foods.

As you would expect, diets that focus on the intake of wholefoods continuously lead to positive health outcomes in all populations [9] [10] [11].

Similarly, simply cutting out the processed foods that aren’t allowed on wholefood diets such as soda, candy, fast food and refined grains, is a powerful weight loss tool in itself [12].

The Body Reset Diet Negatives

The Diet is Generic and Not Personalized

A major problem with this diet is that it has a generic template for everyone to follow, despite everyone having different nutritional demands and requirements.

Depending on one’s individual metabolism, activity level, body type, gender, and environment, there will be large differences in peoples needs. Based on this, a “one size fits all” diet such as this is simply illogical and will affect people very differently.

For example, such a low-calorie diet may not significantly impact a 100lb female, but it will drastically impact a 300lb male. No dietary changes or adjustments are ever suggested or mentioned, and portion sizes remain the same for everyone.

It is hard to theorize how this will impact you as an individual, but it goes without saying that it is a better idea to follow a more personalized diet based around your preferences and lifestyle.

Inconvenient And Unsustainable

Heavily restricting food intake for short periods of times will not teach you anything about being healthy, and it will not fix the core problems of most people’s normal dietary habits.

Long-term problems do not have short-term solutions.

This is why fad diets cause a “yo-yo effect” where bodyweight consistently fluctuates month-by-month, which can be detrimental to your physical and mental health.

Such restrictive diets are also a social burden, and do not cater for enjoying special occasions with family and friends (I hope you do not resort to bringing a smoothie to a family barbeque).

False Claims

Fad diets and extravagant claims seem to go hand-in-hand nowadays. The more extreme the diet is, the crazier the claims tend to be.

The problem is none of these claims are backed by any legitimate evidence, and are purely based around catchy phrases to entice a particular audience people that do not have the knowledge to know otherwise.

Some false claims from the body reset diet are:

  • “It seems that everyone has lost their way when it comes to nutrition and exercise” – It would be unwise to think the “right way” is to drink 3 smoothies per day.
  • “The Body Reset Diet offers a proven program to reset, slim down, and get healthy in just 15 days—and stay that way for good!” – No direct study on the diet has proven health can be achieved in 15 days, or that these results can be maintained.
  • “The plan also explains how the easiest form of exercise—walking—along with light resistance training is all it takes to achieve the celebrity-worthy physique that we all desire” – Everyone has different starting points and bodies, and it is not guaranteed ones ideal body can be achieved, especially in only 15 days.
  • “We need to reset our metabolism” – From a biological standpoint, “resetting” a metabolism makes no sense. This is a buzzword.
  • “Healthy, safe alternative to a rapid weight loss program” – As the body reset diet is a rapid weight loss program, this claim is contradictory.

Poor Customer Reviews

A good indicator of a diet’s sustainability is to check on the user reviews and read other peoples experiences.

Unfortunately, the body reset diet falls short in this department, with a long list of complaints alongside only a handful of good reviews. Some examples are:

“left us hungry and having no energy”

“Very let down and very hungry”

“I was starving most of the time”

These reviews seem to confirm the initial analysis of the diet that it simply does not provide enough food and nutrition to support good health and wellbeing.

Conclusion

The body reset diet is a short-term, very low-calorie diet created by a celebrity trainer called Harley Pasternak.

It is mainly based around drinking low-calorie smoothies with small snacks to produce rapid weight loss.

However, fad diets such as this are not individualized based off personal needs, and they may cause health problems due to the severe restrictions. Importantly, they do not promote sustainable health eating behaviors.

In addition, the customer reviews of the diet do not provide much confidence for newcomers wanting to try out a new eating plan.

This diet is not recommended for anyone to use due to the long list of health issues that are seen with extremely restrictive diets.

Shaun Ward MSc BSc SENr Anutr
Shaun Ward MSc BSc SENr Anutr
Staff Writer & Fact Checker at DietProbe
Shaun is a registered nutritionist, and sport and exercise nutritionist, with experience in coaching professional endurance and strength athletes.
Close Menu

Fact Checked


This article has been reviewed and fact-checked by a certified nutritionist, and only uses information from credible academic sources.