A closer look at the smoothie-heavy plan that promises fast results, and what actually happens after day 15.
Most crash diets fail for the same reason. You white-knuckle through a week of hunger, see the scale barely move, and give up. The body reset diet takes a different bet: it’s built on the idea that quick early results keep people motivated enough to stay the course.
Created by celebrity trainer Harley Pasternak, who has a background in exercise physiology and nutritional science, this 15-day program swaps most meals for homemade smoothies before gradually reintroducing solid food. It has fans and skeptics. Here’s what the plan involves, who it might suit, and where it falls short.
Key Takeaways
– The body reset diet runs for 15 days, split into three five-day phases built around color-coded smoothies, high-fiber snacks, and light meals.
– It typically provides around 1,200 to 1,400 calories a day, creating the deficit that drives its rapid initial weight loss.
– Daily walking (at least 10,000 steps) and brief resistance sessions are part of the plan, not optional extras.
– Weight regain is a real risk once solid meals return, and the restriction may cause nutritional gaps.
– People with diabetes, heart disease, eating disorders, or existing deficiencies should avoid it, as should anyone pregnant or nursing.
What the Body Reset Diet Actually Is
Pasternak’s plan rests on a simple observation: people are more likely to stick with a diet when the first results show up fast. So the program front-loads the restriction. For the first stretch, smoothies replace regular meals entirely, then solid food comes back in stages.
The smoothies come in three color-coded types. White smoothies are built on milk or Greek yogurt for protein and are meant for breakfast. Red smoothies lean on fruit for an energy lift at lunch. Green smoothies pack in vegetables to keep you full through the evening.
Each smoothie lands somewhere between 270 and 325 calories and balances carbohydrates, protein, and fiber, a combination Pasternak calls the “Holy Trinity of metabolism.” Two crunchy, fiber-rich snacks a day round things out so you’re not running on liquid alone. His cookbook, The Body Reset Diet Cookbook, lays out 150 recipes to take the guesswork out of prep.
How the Three Phases Work
SaveThe 15 days break into three equal parts, each loosening the rules a little.
Phase 1 (Days 1–5)
All three meals are smoothies: white in the morning, red at midday, green at night. You also get two approved snacks and a daily target of at least 10,000 steps.
Phase 2 (Days 6–10)
One smoothie gives way to a solid meal of your choosing. These “S” meals are deliberately simple single dishes such as scrambles, salads, stir-fries, sandwiches, or soups, small enough to discourage overeating. Walking continues, plus five minutes of light weight training three times a week.
Phase 3 (Days 11–15)
Now it flips: two solid meals and just one smoothie per day, with snacks unchanged. A short daily resistance-band routine joins the step count.
The plan technically has no end date. After day 15, you’re meant to keep living in phase 3 indefinitely, with two “free meals” per week for restaurant dinners or celebrations so the whole thing doesn’t feel like a life sentence.
Does It Deliver on Weight Loss?
In the short term, probably yes, and the math explains why. At roughly 1,200 to 1,400 calories a day plus regular movement, most people will run a meaningful deficit. Research on low-calorie diets backs this up: one study found participants on a reduced-calorie plan lost overall body weight and trimmed their waist circumference over 12 weeks.
The catch comes afterward. Weight lost during a smoothie-only stretch has a habit of returning once normal eating resumes, and the plan’s own structure acknowledges this by asking you to stay in phase 3 forever. Whether that’s realistic depends entirely on you.
There are genuine upsides worth crediting. The diet emphasizes whole grains, lean proteins, fruits, vegetables, legumes, nuts, and low-fat dairy, which supply vitamins, minerals, and plenty of fiber. Higher fiber intake is linked to lower risk of heart disease and diabetes, and fiber supports gut motility and digestion generally. The clearly mapped-out recipes also make it easy to follow if decision fatigue is what usually derails you.
Who Should Skip This Diet
SaveThis plan is not for everyone, and for some groups it could do real harm. Steer clear if any of these apply:
You have diabetes or heart disease
You have a history of disordered eating
You’re already dealing with nutritional deficiencies
You’re pregnant or breastfeeding
Even for healthy adults, 15 days of heavy restriction can leave gaps in nutrition. If you’re on medication or managing any chronic condition, talk to your doctor before starting. Honestly, that’s good advice before any diet this restrictive.
One more practical note: the exercise component matters more than it looks. The 10,000 daily steps and short resistance sessions are intended to build muscle and support your metabolism through the process.
Frequently Asked Questions
Can I keep doing the body reset diet after 15 days?
Yes. The plan is designed so phase 3 (one smoothie, two solid meals, two snacks) becomes your long-term pattern, with two free meals each week for flexibility.
How many calories does the diet provide?
Roughly 1,200 to 1,400 per day, with each smoothie contributing about 270 to 325 calories.
Do I have to exercise on this diet?
Exercise is a core part of the program, not an add-on. That means at least 10,000 steps daily throughout, with brief weight or resistance-band work added in phases 2 and 3.
The Bottom Line
The body reset diet is a structured, short-term plan that will likely produce quick results through plain old calorie restriction, dressed up in color-coded smoothies. Its emphasis on whole foods, fiber, and daily movement is genuinely sensible. Its weakness is the same one shared by most rapid-loss plans: the weight often comes back, and the restriction isn’t safe for everyone. If you’re healthy and want a defined two-week structure to kick-start better habits, it may serve that purpose. Just go in with realistic expectations about day 16 and beyond.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new diet or exercise program.