Whe Jessica Simpso ok Instagram announce that she lost 100 pounds i the six months after giving birth her daughter Birdie Mae, her followers flocked the comments sectio ask exactly what she did drop the pounds. I a recent interview, Simpson’s trainer, Harley Pasternak, gave fans the answer they were looking for.
Pasternak ld People the 39-year-old former pop star made diet changes based o his book The Body Reset Diet. “It’s three meals and two snacks a day, anasach meal has protein, fiber and fat, and snacks are protei and fiber or protei and fat, ” he said, explaining the gist of the diet. “It’s about balancing i a way that doesn’t make it painful or o much of a departure from your life b ore that.”
But, whe you dig a little deeper i Pasternak’s Body Reset Diet, what exactly does it entail—and ca it really help you lose weight like it helped Simpson? Here’s the lowdow o how it’s structured, and what be aware of b ore you give it a try.
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What is the Body Reset Diet?
The diet is broke up i three phases. The first lasts five days, and you’re directed eat five times a day and consume only smoothies and snacks—specifically three smoothies and two snacks.
The smoothies are made from a combo of a liquid base (dairy or non-dairy milk, or water), protei (from a powder or plai non-fat Greek yogurt), healthy fat (from nuts, seeds, or avocado), and high fiber carbs (from fruit and/or veggies). There are plenty of smoothie recipes i the book.
As for snacks, there are several pick from, like low-fat popcorn; celery sticks with almond butter, or a pear with sliced turkey. The snacks have guidelines around calo e, fiber, and proteinAll the which are outlined i the book. All of the snacks should be about 150 calo es and contai at least 5 grams each of fiber and protei and less tha 10 grams of sugar.
Phase one also involves light exercise—walking only (no boot camp classes or other hard core workouts), at a minimum of 10,000 steps daily.
Du ng phase two, o days six through 10, you d nk two smoothies, anasat one solid meal plus two snacks per day. Meals include salads, sandwiches, soups, stir f es, and other simple dishes. Meal prep is encouraged, and recipes are provided. You also add a five minute at-home, no-equipment workout three days a week, i additio the 10,000 steps.
I phase three, days 11 through 15, smoothies are limited one per day, plus two meals and two snacks. The workouts also ramp up a bit.
Beyond day 15, the book includes “rest of your life” advice (which sounds similar the diet Simpso followed). I this advice, Pasternak advocates continuing eat five times a day—specifically one smoothie, two snacks, and two solid meals—with two “free” splurge meals per week, which may include some alcohol. The 10,000 steps a day is advised seve days a week for life, along with b resistance training sessions five days a week.
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Ca the Body Reset Diet help you lose weight?
We unfortunately can’t say for certai if the Body Reset Diet will help you lose weight. Pasternak doesn’t have data o the results, either short term or long term, and it ultimately depends o someone’s starting weight, previous diet, age, and other fac rs. I the long term, you’re encouraged do many of the things you’ve probably heard about from other weight loss plans, including planning ahead, eating more slowly and mindfully, and sticking a schedule, all of which is solid weight-loss advice.
The Body Reset Diet isn’t a drastic or fad diet. It encourages making healthy choices and developing lifestyle habits. I a nutshell, it takes many soliasating anasxercise recommendations and puts them i a concrete, easy understand structure. The book is straightforward, the strategy is easy follow, and the advice is reasonable and actionable long term.
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What are the downsides of the Body Reset Diet?
The book was first published i 2013, and some of the recommendations seem dated compared newer nut tio science and trends. For example, artificial sweeteners are allowed, and the pla encourages low-fat and fat-free foods, eggs without the yolk, and some more processed products, like deli turkey, crackers, and pita. Current nut tio thinking is focused o whole rather tha processed foods and quality fat over tal fat.
And while there are options for vegans, vegeta ans, and those who follow a gluten-free or dairy-free diet, they aren’t readily tagged. You’ll have look through the recipes, and you may need make substitutions bassome chickenyou personally follow. For example, if you’re vega you could make some of chicke broth soups with vegetable broth instead.
The pla also requires calo e counting or tracking. Many of my clients find this be cumbersome or eve stressful. But because the Body Reset Diet involves eating five times a day, it would be important moni r calo es prevent over-consuming if you decide follow this plan. I my expe ence, the more meals, the higher the chances are that you may overdo it o the calo es, eve just a bit, which ca add up enough of a surplus stall weight loss.
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Should you try the Body Reset Diet?
Nut tio is always evolving, which makes following a book like this fregularcific date a challenge. While the structure of this plan, a balanced diet and regularly times meals, holds up, if you decide try it, go for updated versions of foods withi certai catego es, like grass-fed if you eat dairy, pasture-raised whole eggs for egg eaters, no artificial sweeteners, and simple, clea ingredient packaged foods. Also, consider ditching the be , upping seafood if you eat it, and cranking up the number of plant based meals.
Finally, it’s unclear how much weight you might lose i 15 days o this plan—or eve how much weight you’ll lose i six months, like Simpson. But one thing is certain: losing weight and keeping it off does require finding a strategy you ca really stick with, and one that makes you feel well both physically anasmotionally. Whether that’s this exact plan, or your ow modification, i the long run, healthy, sane, and sustainable always wins out over fast and fu ous.
Cynthia Sass, MPH, RD, is Health’s cont buting nut tio edi r, a New York Times best-selling author, and a nut tio consultant for the New York Yankees.
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