diet cookbook

Do you want to get in shape and lose weight? If so, you may want to consider following the Harley Pasternak diet. Harley Pasternak is a celebrity trainer who has worked with stars like Lady Gaga and Rihanna. He knows a thing or two about how to get in shape and stay healthy. In this blog post, we will discuss the basics of the Harley Pasternak diet, as well as some of the pros and cons of following it.

Body Reset Diet

Whether you’re trying to lose weight or not, the notion of doing a “reset” or beginning fresh with your diet may be quite appealing, especially if you’ve been struggling to eat healthy recently. If that’s the case, the Body Reset Diet eating plan may be right up your alley.

It’s a program that helped Jessica Simpson lose 100 pounds after giving birth to her third kid in 2019, with the help of her trainer and program creator Harley Pasternak. (She also increased her postnatal exercise routine, starting out with walking 6,000 steps each day and gradually increasing to 14,000.)

The Body Reset Diet is a smoothie-based diet that has been claimed to boost metabolism and produce dramatic effects for some people. Is this eating plan, however, a healthy and long-term strategy to eat well, feel better, and possibly lose weight? We spoke with nutrition experts.

What is the Body Reset Diet?

The Body Reset Diet, which was created by celebrity trainer Harley Pasternak in 2013, is not a new diet. However, it’s a diet that has stood the test of time and gotten the attention of many celebrities. “The goal of the [diet] appears to be to combine excellent meals in moderation while encouraging lots of activity and water consumption throughout the day,” says Vanessa Rissetto MS, RD, CDN, co-founder of Culina Health.

The Body Reset Diet is a liquid-only diet, although it isn’t completely so. There are several phases to the program, some of which require you to mix other types of easy meals with the Body Reset Diet smoothies throughout the day.

How does the Body Reset Diet work exactly?

body reset diet cookbook

Body Reset, like other short-term diets such as the South Beach Diet or Whole30, is divided into three five-day phases. Each phase focuses on a different meal style, but one food source remains through it all: smoothies. The goal of establishing a smoothie-based diet, according to Pasternak, is convenience. It’s mostly a vehicle for many components. He adds that despite the variations in micronutrients, all of the smoothies have “equally nutritious values.

Some examples include:

  • Ruby Red Frostie Smoothie: 270 calories, 5 grams (g) fat, 34g carbs, 27g protein, 11g fiber
  • Sweet Spinach Smoothie: 296 calories, 8.3g fat, 43.6g carbs, 16.5g protein, 9g fiber
  • Apple Jack Smoothie: 299 calories, 8g fat, 40g carbs, 21g protein, 9g fiber
  • Apple Pie Smoothie: 325 calories, 4g fat, 56 carbs, 19g protein, 8g fiber

The creator of the Body Reset diet, Valter Pasternak, terms these three nutrients “the Holy Trinity of metabolism,” and this idea is the goal (and hype) behind it. The claim is that by administering these compounds in moderate amounts at regular intervals throughout the day along with a step count goal, Body Reset can help your metabolism stay active after you’ve stopped following it.

In addition to the normal smoothies, each day also includes two permitted “crunchy snacks” that include fiber, protein, and healthy fats to help you stay fuller throughout the day until your next liquid meal. You’ll gradually start to incorporate solid foods known as “S” – or “single dish” – dinners ( scramble, salad, stir fry, sandwich, or soup) during the plan. The goal of sticking to a one-item supper is to avoid overeating. That gives you the “Holy Trinity,” as well as smaller portions at various times throughout the day.

Walking 10,000 steps a day is the last metabolism-boosting technique. And no, it’s not at the gym. Pasternak advises that you go for 10,000 steps every day, at any time of day or night, in whatever manner works best for you. According to on the American Heart Association, this is also the recommended step count for individuals looking to lower their risk of heart disease. Pasternak also suggests doing two five-minute low-weight resistance workouts each week: modified pushups or triceps dips three times a week

What foods can you eat on the Body Reset Diet?

smoothie recipes

Because it’s a low-calorie diet, fiber is highly emphasized to keep you satisfied and your digestion and metabolism functioning properly. That’s why many of the smoothies include high-fiber fruits like apples and peaches. The second two phases also demand healthy fats like avocado, such as lean protein (such as lots of chicken and eggs).

During the smoothie phase (a.k.a. phase one), you can have three different types of smoothies for meals: white, red, and green. The white smoothie, or breakfast smoothie, has a Greek yogurt base—you can add apples or peaches, banana, almonds, and non-fat milk to it.

For lunch, there’s the red smoothie, which is made with a red berry base and whey protein powder. The green (dinner) smoothie can be customized with your own greens, such as spinach or kale, and avocado and Greek yogurt are also options. You may create more innovative solid meals in phases two and three, such as breakfast burritos, chicken flatbreads, and pumpkin soup. Recipes for all of the smoothies, “S” meals, and snack choices may be found in Pasternak’s Body Reset cookbook.

Anything high in fat or calories, such as takeout and fried food, processed meats, and refined grains, should be avoided on the Body Reset. You’ll also have to skip sodas, alcohol, sweets, and fast food. In addition to this, Pasternak advocates higher-fiber fruits in the smoothies instead of low-fiber fruits like watermelon or honeydew.

A detailed look at the 3 phases of the Body Reset Diet

healthy fat

To help you decide whether to pursue this diet, let’s dive into its three phases:

Phase 1: 3 smoothies a day

lose significant weight

For the first five days, you’ll have three smoothies every day for breakfast, lunch, and supper. These smoothies are color-coded to represent the USDA’s recommended three primary food groups. The white breakfast smoothie includes dairy products such as yogurt and whole milk. The fruit in the red lunchtime smoothie is included. And the vegetable-rich green dinnertime smoothie is made with all of your vegetables.

In addition to your three smoothies, which you’ll have to prepare ahead of time before leaving home, you’ll have two “crunchy snacks” full of protein and fiber to keep you satisfied.

Menu for Phase 1

  • Breakfast: Apple Pie SmoothieSnack: Roasted chickpeas
  • Lunch: Berry Cobbler Smoothie
  • Snack: Hummus and raw vegetables
  • Dinner: Sweet Spinach Smoothie
  • Exercise: 10,000 steps plus Pasternak’s resistance training

Phase 2: 2 smoothies and 1 “S” meal a day

sustained weight loss

For the second five days of the solid-food detox, your primary food source will be smoothies, much as it was in phase 1. But instead of replacing one smoothie for an “S” meal in phase 2, you’ll swap one smoothie for one S meal and vice versa.

The type of “S” meal you consume, and the sort of smoothie you reject, makes no difference. Pasternak does, however, advise that you make an informed decision. “You may add it to your normal meals if necessary,” he adds. “So if you eliminate the green smoothie at supper, just take care to eat some greens in addition.”

Menu for phase 2

  • Breakfast: Tropical Morning Smoothie
  • Snack: Green pea chips
  • Lunch: Tuna Tortilla “S” meal
  • Snack: Celery sticks wrapped in spiced turkey
  • Dinner: Caribbean Kale Smoothie
  • Exercise: 10,000 steps plus Pasternak’s resistance training

Phase 3: 1 smoothie and 2 “S” meals a day

solid food

The third phase is another smoothie for a second “S” dinner. These last five days are meant to help you transition back into eating solid meals.

Menu for Phase 3

  • Breakfast: Herbed Salmon Scramble “S” meal
  • Snack: Air-popped popcorn
  • Lunch: Red Raspberry Lime Drop Smoothie
  • Snack: 150 calories (or a “palm-full”) of almonds
  • Dinner: Spicy Beef Stir Fry “S” meal
  • Exercise: 10,000 steps plus Pasternak’s resistance training

What are the pros and cons of the Body Reset Diet?

light resistance training

The Body Reset Diet is a rapid method to lose weight if that’s what you’re searching for. “Small, frequent meals for many individuals may help people avoid overeating or under eating and improve energy use and metabolic processes,” according to Sheena Batura, MS, RDN, LD, a registered dietitian at EverlyWell. Furthermore, you’re including lots of fruits and vegetables (including leafy greens), lean protein (such as eggs and fish), and healthy fats into your diet. Fiber is beneficial for gastrointestinal health as well as regular digestion; it has the potential to lower cholesterol levels as well as make you feel fuller longer.

While this diet does not include marathons, you are still moving and strengthening your body through resistance training, which Batura emphasizes is beneficial to your heart health. Rissetto adds that because you’re eating less on a regular basis, especially at the start, you may save money each week at the grocery store. You won’t spend as much on fruits and vegetables either.

On the plus side, however, for 10 days out of the whole program, your diet is mainly liquid. “A stringent diet, for many, is difficult to maintain—particularly for those who are social beings who may feel restricted at social gatherings or view this as a quick approach to lose weight without having a true long-term motivator for a lifestyle change,” Batura explains. You could also find yourself less satisfied because you’re not chewing your food as much when it’s broken down in your stomach.

The other problem is that the program isn’t really sustainable. To keep off a significant amount of weight, Batura claims you’d need to lose two to five pounds every week on a continual basis. “Short-term weight reduction does not necessarily result in lifestyle modification,” he adds. “Longer-term health improvements were found to be the most effective—and we see this with how long it takes for sustained weight loss to have a positive impact on heart health, diabetes, and more.”

Finally, it may take more than the 15-day Body Reset Diet to create long-term lifestyle change, but you could lose some weight on the plan. You may also use the nutritious dishes beyond the “reset” to maintain your healthy lifestyle.

Is the Body Reset diet a healthy choice for you?

diet plan

The Body Reset diet is similar to other liquid protein or smoothie diets and, like them, is likely to result in similar outcomes. It falls short of USDA MyPlate recommendations for nutritious, balanced meals and healthy weight reduction.

The USDA’s 2020–2025 Dietary Guidelines for Americans, which are intended to assist individuals in making healthy dietary choices, recommend that people consume a wide range of nutrient-dense whole foods, including vegetables and fruits, whole grains, lean protein, low-fat dairy products, legumes, and good fats.

A liquid diet includes only liquids, and there are no whole meals to eat. (Instead of powder) It is important that you consume adequate amounts of protein from food sources rather than powders if you are following a liquid diet.

The USDA recommends a daily calorie requirement of 2,000 calories for weight loss and 1,500 calories for weight management, depending on circumstances such as age, sex, weight, and degree of physical activity. The Body Reset diet only provides about 1,200 calories in phase I.

Conclusion thoughts

The Harley Pasternak Diet: How to Lose Weight and Get in Shape is a diet that has some good points, such as including lots of fruits and vegetables, lean protein, and healthy fats in your diet. It also includes resistance training which is beneficial to your heart health. However, the diet does have some negative aspects such as being difficult to maintain and not really sustainable. The diet also falls short of USDA MyPlate recommendations for nutritious, balanced meals and healthy weight reduction. Ultimately, whether or not this diet is right for you depends on your individual circumstances.

Frequently Asked Questions

How does Harley Pasternak lose weight?

Harley Pasternak’s diet is a low-carbohydrate, high-protein diet that focuses on eating healthy foods like fruits and vegetables, lean protein, and healthy fats. He also recommends resistance training to help strengthen your body.

What are the benefits of Harley Pasternak's diet?

The main benefits of Harley Pasternak’s diet are that you’ll lose weight and get in shape if you follow it correctly. You’ll also have more energy and improved cardiovascular health.

Is the Body Reset Diet a healthy choice for me?

The Body Reset Diet is similar to other liquid protein or smoothie diets and, like them, is likely to result in similar outcomes. It falls short of USDA MyPlate recommendations for nutritious, balanced meals and healthy weight reduction. However, if you are looking for a way to jump-start your weight loss journey, the Body Reset Diet may be a good choice for you. It is important that you consume adequate amounts of protein from food sources rather than powders if you are following a liquid diet.

How much weight can I expect to lose on the Body Reset Diet?

Most people who follow the Body Reset Diet will lose between two and five pounds per week. However, it is important to note that long-term weight loss requires sustainable lifestyle changes, which this diet does not always provide.

Is Harley Pasternak's diet safe?

Harley Pasternak’s diet is safe for most people when followed correctly. However, it is important to speak with your doctor before starting any diet, especially if you have any health conditions.

About the Author: Stephanie

Dr. Stephanie, a dietitian, tries to convey to her patients the idea that proper nutrition is not about hunger and exhausting diets, but about a healthy, complete diet with the right amount of vitamins and minerals. Eating right is taking care of your health every day! Eating right is your right choice on the way to health!


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