The Body Reset Diet is a 15-day program created by celebrity trainer Harley Pasternak. It focuses on “resetting” your metabolism to help with weight loss through a combination of smoothies, solid meals, and exercise. Smoothies are a key component of the Body Reset Diet.
What is the Body Reset Diet?
The Body Reset Diet involves having a smoothie for breakfast, solid meal for lunch, smoothie for a snack, solid meal for dinner, and smoothie for dessert over a period of 15 days. The idea is that the smoothies help “reset” and boost your metabolism while providing nutrients and fullness. The solid meals focus on lean proteins, healthy fats, and complex carbs.
Here are some key points about the Body Reset Diet:
- Lasts 15 days
- Encourages smoothies as part of balanced approach
- Focuses on metabolism-boosting nutrients
- Recommends exercise (cardio and strength training)
- Does not require calorie counting or portion control
- Promotes long-term lifestyle changes over quick fixes
The Body Reset Diet was created by Harley Pasternak, a celebrity trainer who has worked with stars like Lady Gaga and Megan Fox. His philosophy focuses on holistic health and rejects extreme dieting approaches.
What are the smoothie ingredients?
The Body Reset Diet smoothies use simple, whole food ingredients that are nutrient-dense. Here are some of the key ingredients:
- Leafy greens – Spinach, kale, swiss chard. Excellent sources of vitamins and minerals.
- Fruits – Berries, bananas, apples, pears. Provide fiber, antioxidants, and sweetness.
- Nut butters – Almond butter, peanut butter, etc. For healthy fats and creaminess.
- Nuts and seeds – Flaxseed, chia seeds, walnuts. Omega-3s and extra nutrition.
- Herbs – Cinnamon, fresh mint. Flavor and phytonutrients.
- Liquid base – Almond milk, coconut water, green tea. Hydration.
- Protein powder – (optional) Whey, plant-based. To boost protein.
The recipes do not generally include added sugars, artificial sweeteners, or other processed ingredients. Fruit provides natural sweetness.
Examples of Body Reset Diet smoothies
Here are some examples of smoothie recipes used during the 15-day Body Reset Diet program:
Chocolate Peanut Butter Smoothie
- 1 cup unsweetened almond milk
- 1 cup spinach
- 1 banana
- 1 tbsp peanut butter
- 1 tbsp unsweetened cocoa powder
- 1 scoop unflavored protein powder (optional)
- Ice cubes
Berry Green Smoothie
- 1 cup coconut water
- 1 cup kale
- 1 cup mixed berries
- 1 tbsp ground flaxseed
- 1 tbsp almond butter
- 1 scoop vanilla protein powder (optional)
- Ice cubes
Tropical Fruit Smoothie
- 1 cup light coconut milk
- 1 cup spinach
- 1/2 cup pineapple chunks
- 1/2 cup mango chunks
- 1 tbsp lime juice
- 1 tbsp chia seeds
- Ice cubes
As you can see, the recipes combine fruits, veggies, healthy fats, and protein powder (if desired). This creates a balanced nutrient profile to help promote satiety and sustained energy levels.
Benefits of Body Reset Diet smoothies
Drinking smoothies on the Body Reset Diet provides many benefits, including:
- Weight loss – Smoothies are nutrient-dense and can aid fat loss.
- Detoxification – Blending breaks down fiber and makes nutrients more bioavailable.
- Reduced inflammation – The fruits and veggies contain antioxidants.
- Higher protein intake – Adding ingredients like protein powder or nut butters boosts protein.
- Increased energy – Carbs from fruits provide the body with energizing glucose.
- Improved regularity – Fiber prevents constipation and improves digestion.
- Better skin, hair, and nails – Micronutrients support healthy appearance.
- Enhanced immunity – Vitamin C stimulates white blood cell production.
Overall, the smoothies provide a mega-dose of nutrition to power you through busy days. They offer natural energy that can aid in exercising and lifting your mood as well.
Tips for making Body Reset Diet smoothies
Here are some helpful tips for making delicious, nutritious smoothies while following the Body Reset Diet:
- Use fresh or frozen fruits and vegetables – this retains the most nutrients.
- Include healthy fats from avocado, nut butters, chia or flaxseeds – this sustains energy levels.
- Add protein powder or collagen peptides to increase protein content.
- Rotate your ingredients to ensure a variety of vitamins and minerals.
- Blend all ingredients together until smooth and creamy.
- Add water or ice to thin to your desired consistency.
- Use full-fat coconut milk or dairy for creamier texture (in moderation).
- Store in an airtight container and consume within 24 hours.
- Drink slowly and enjoy every nourishing sip!
Potential downsides of Body Reset Diet smoothies
While drinking smoothies on the Body Reset Diet has many advantages, there are a few potential downsides to keep in mind:
- Lower protein/higher carbs – Smoothies often have more fruit than protein powder or nut butter.
- High in natural sugar – Fruits contain fructose, which spikes blood sugar if excessively consumed.
- Not as filling – You may feel hungrier faster compared to eating whole foods.
- Potential bloating – Some people may experience gas from suddenly adding more fiber.
- Nutrient absorption issues – Blending into smoothies can impact bioavailability of some compounds.
- Time consuming – It takes more time to prepare smoothies compared to grabbing a quick snack.
To avoid potential problems, pay attention to your added sugar and protein intake. Make sure your smoothies contain healthy fat sources and try adding ingredients like nut butters, avocado, and protein powder. Start slowly if increasing fiber to allow your body time to adjust.
Customizing the Body Reset Diet smoothies
One of the great things about smoothies is how customizable they are to your tastes and dietary needs. Here are some tips for customizing Body Reset Diet smoothies:
- Add extra protein: Whey, plant protein, eggs, Greek yogurt, cottage cheese
- Boost fiber: Chia seeds, flaxseeds, almond flour, oats, psyllium husk
- Include healthy fats: Nut butters, avocado, coconut milk, olive oil
- Adjust sweetness: Pitted dates, maple syrup, honey, stevia, cinnamon
- Increase nutrients: Wheatgrass, spirulina, turmeric, ginger, maca, nutritional yeast
- Make it green: Spinach, kale, swiss chard, broccoli, zucchini
- Add texture: Roasted nut pieces, muesli, granola, seeds
- Improve flavor: Vanilla, almond extract, lemon juice, herbs and spices
You can also substitute ingredients you don’t like or are allergic to. Some alternatives include using soy milk, sunflower seed butter, and pumpkin puree instead of banana. The key is sticking to whole food ingredients that provide nutritional benefits.
Sample Body Reset Diet smoothie meal plan
Here is an example of what a smoothie meal plan may look like over 1 week on the Body Reset Diet:
| Day | Breakfast | Snack | Dessert |
|---|---|---|---|
| Monday | Chocolate peanut butter smoothie | Berry green smoothie | Tropical fruit smoothie |
| Tuesday | Banana berry smoothie | Mango spinach smoothie | Chocolate almond smoothie |
| Wednesday | Piña colada smoothie | Matcha smoothie | Blueberry yogurt smoothie |
| Thursday | Coffee protein smoothie | Green machine smoothie | Cherry vanilla smoothie |
| Friday | Turmeric ginger smoothie | Almond butter smoothie | Chocolate avocado smoothie |
| Saturday | Green protein smoothie | Pumpkin spice smoothie | Peaches and cream smoothie |
| Sunday | Banana nut smoothie | Mixed berry smoothie | Mango coconut smoothie |
This gives you an idea of how smoothies can be incorporated creatively into your Body Reset Diet meal plan. Variety is key!
Conclusion
Smoothies are a versatile and healthy component of the Body Reset Diet. They provide an easy way to increase your intake of fruits, veggies, fiber, protein, and healthy fats to help support weight loss, detoxification, increased energy, and improved health.
Aim for a balanced nutrient profile by including leafy greens, fresh or frozen fruits, nut butters or protein powder, and seeds like chia or flax. Drink your smoothies slowly, alternating with solid meals to promote fullness and sustained energy levels.
Customize your smoothies to suit your taste and dietary preferences. Substitute ingredients as needed to fit your macros and calorie targets. The key is sticking to whole, minimally processed foods and avoiding added sugars.
Enjoy experimenting with endless smoothie combinations so you never get bored while following the Body Reset Diet!
