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Rapid Weight Loss: Is It Safe? Does It Work?

Diet Benefits and Risks for Weight Loss

After celebrities share their success in losing significant weight, their fans are eager to learn their methods. This was the case when Jessica Simpson announced on Instagram in 2019 that she had lost 100 pounds six months after giving birth to her daughter, Birdie Mae. In an interview with Us Magazine, Simpson’s trainer, Harley Pasternak, revealed that the singer had altered her diet based on his book, “The Body Reset Diet.”

According to Pasternak, the diet consists of three main meals and two daily snacks, each including a combination of protein, fibre, and fat. The snacks can combine protein and fibre or protein and fat. Pasternak clarified that this diet intends to achieve a balance without causing discomfort or drastically changing one’s previous lifestyle.

Get the scoop on the organization of the body-reset diet and essential considerations to remember before attempting it.

The Concept of the Body Reset Diet

Pasternak’s website states that the Body Reset Diet presents a well-established plan to reset, lose weight, and improve health within 15 days. The diet program, as mentioned on Health.com, is divided into three phases, each lasting for five days and featuring different meal frequencies and permitted food choices. Additionally, each phase incorporates a workout routine.

The initial phase lasts five days, during which you are instructed to have five meals throughout the day. Your meals should consist solely of smoothies and snacks—precisely, three smoothies and two snacks.

The book includes various smoothie recipes, which consist of a liquid base (such as dairy or non-dairy milk or water), protein (derived from either a powder or plain non-fat Greek yoghurt), nutritious fats (found in nuts, seeds, or avocado), and high-fibre carbohydrates (obtained from fruit and/or vegetables).

There are various snack options available, such as low-fat popcorn, almond butter paired with celery sticks, and sliced turkey with a pear. The book specifies the recommended calorie, fibre, and protein amounts for these snacks. Each snack should have approximately 150 calories and contain at least 5 grams of both fibre and protein, while also having less than 10 grams of sugar.

The program’s first phase primarily focuses on light physical activity, specifically walking, to reach 10,000 steps per day. This means avoiding intense exercises such as boot camp classes and other strenuous workouts.

In the second phase, which lasts from six to 10, the daily meal plan consists of two smoothies, one solid meal, and two snacks.

At this establishment, patrons can enjoy a variety of meals, such as salads, sandwiches, soups, stir-fries, and other uncomplicated dishes. Meal prep practice is highly encouraged, and customers are provided with recipes to assist them. Additionally, three days a week, individuals can incorporate a five-minute at-home workout that requires no equipment and complete 10,000 steps.

During phase three of the program, which covers days 11 through 15, smoothies are restricted to one per day, while two meals and two snacks are allowed. Additionally, the intensity of the workouts increases slightly.

The book also guides life beyond the first 15 days, comparable to Simpson’s diet. Pasternak recommends eating five times a day, including one smoothie, two snacks, and two solid meals. Additionally, two “free” splurge meals are allowed per week, which may involve alcohol. It is recommended to continue walking 10,000 steps daily for the rest of your life and incorporate brief resistance training sessions five days a week.

Diet Benefits and Risks for Weight Loss
Diet Benefits and Risks for Weight Loss

Additional Details on the Body Reset Diet

According to the January 2021 release of the second version of the book, the diet program included the incorporation of 12 new recipes, which included four hot soup options that could be substituted for smoothies. Additionally, the program now provides grocery shopping lists and details about sugar in the plan. In the updated edition, Pasternak also mentions that beginning with the initial phase is not mandatory if it does not align with one’s lifestyle at the desired start time of the diet.

Is it possible to lose weight?

Health experts cannot definitively determine the effectiveness of the Body Reset Diet in aiding weight loss, although some components of the diet may contribute to weight loss.

In August 2018, a study published in Current Research in Nutrition and Food Science found that incorporating smoothies into one’s diet can effectively increase fruit and vegetable intake. The Centers for Disease Control and Prevention also state that consuming more fruits and vegetables can aid in weight loss management by promoting feelings of fullness and reducing the consumption of fat and calories.

Pasternak, however, lacks data on the outcomes of individuals’ starting weight, previous dietary habits, age, and other variables, both in the short and long term. It all ultimately relies on these factors.

Implement various strategies commonly suggested in other weight-loss plans over an extended period. These include preparing in advance, practicing mindful and slower eating, and following a consistent schedule. These are all sound pieces of advice for losing weight.

The Body Reset Diet is not radical or trendy. It promotes making wise decisions and establishing healthy habits. It consolidates numerous sound eating and workout suggestions into a tangible and straightforward framework.

The book is uncomplicated, the approach is simple, and the guidance is practical and applicable in the long run.

Diet Benefits and Risks for Weight Loss
Diet Benefits and Risks for Weight Loss

Negative Aspects of the Body Reset Diet

The book was initially released in 2013, and a few of the suggestions appear to be outdated compared to more recent research and trends in nutrition. One instance is promoting low-fat and fat-free options, egg whites only, and certain processed items such as deli turkey, crackers, and pita. However, the current perspective on nutrition, as of 2022, emphasizes the consumption of whole foods over processed ones and prioritizes quality fats over overall fat intake.

Although choices are available for those following a vegan, vegetarian, gluten-free, or dairy-free diet, they are not easily identifiable. It would help if you browsed through the recipes and potentially made adjustments based on your specific dietary restrictions. For instance, a vegan could use vegetable broth as a substitute for chicken broth in soup recipes.

In addition, the strategy necessitates keeping track of calories through counting or monitoring. Some individuals may perceive this task as burdensome or anxiety-inducing. However, due to the Body Reset Diet’s recommendation of five meals per day, it is crucial to monitor calorie intake to avoid overconsumption if one chooses to adhere to this plan.

Having more meals may increase the likelihood of consuming excess calories, potentially hindering weight loss progress, even if it is just a tiny amount.

The field of nutrition is constantly changing, making it difficult to follow a specific plan by a certain date. However, the core principles of a balanced diet and consistent meal times remain relevant. If you adopt this plan, opt for updated foods in specific categories, such as grass-fed dairy products or whole eggs from pasture-raised chickens. Additionally, avoid consuming artificial sweeteners and opt for packaged foods with simple, clean ingredients.

Additionally, it may be beneficial to eliminate beef, incorporate more seafood into your diet, and increase the frequency of plant-based meals. The amount of weight that can be lost in 15 days following this plan is uncertain, as is the potential weight loss after six months, similar to Simpson’s experience.

It is undeniable that successfully losing weight and maintaining it requires finding a suitable approach that can be consistently followed while promoting physical and emotional well-being. Whether this is a specific plan or a personalized version, prioritizing long-term health, stability, and rationality will ultimately prevail over quick and extreme methods.

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