10% weight loss could send type 2 diabetes into remission

New research suggests that even 'modest' weight loss within 5 years of the initial diagnosis could help send type 2 diabetes into remission.

source https://www.medicalnewstoday.com/articles/326508.php

Jessica Simpson Reportedly Used the Body Reset Diet to Lose 100 Pounds—But What Is It?

When Jessica Simpson took to Instagram to announce that she lost 100 pounds in the six months after giving birth to her daughter Birdie Mae, her followers flocked to the comments section to ask exactly what she did to drop the pounds. In a recent interview, Simpson’s trainer, Harley Pasternak, gave fans the answer they were looking for. 

Pasternak told People the 39-year-old former pop star made diet changes based on his book The Body Reset Diet. “It’s three meals and two snacks a day, and each meal has protein, fiber and fat, and snacks are protein and fiber or protein and fat,” he said, explaining the gist of the diet. “It’s about balancing in a way that doesn’t make it painful or too much of a departure from your life before that.”

But, when you dig a little deeper into Pasternak’s Body Reset Diet, what exactly does it entail—and can it really help you lose weight like it helped Simpson? Here’s the lowdown on how it’s structured, and what to be aware of before you give it a try.

RELATED: Jessica Simpson Lost 100 Pounds in 6 Months After Giving Birth—Is That Healthy?

What is the Body Reset Diet?

The diet is broken up into three phases. The first lasts five days, and you’re directed to 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), protein (from a powder or plain 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 in the book.

As for snacks, there are several to pick from, like low-fat popcorn; celery sticks with almond butter, or a pear with sliced turkey. The snacks have guidelines around calorie, fiber, and protein content, which are outlined in the book. All of the snacks should be about 150 calories and contain at least 5 grams each of fiber and protein and less than 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.

During phase two, on days six through 10, you drink two smoothies, and eat one solid meal plus two snacks per day. Meals include salads, sandwiches, soups, stir fries, 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, in addition to the 10,000 steps.

In phase three, days 11 through 15, smoothies are limited to 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 to the diet Simpson followed). In this advice, Pasternak advocates continuing to 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 seven days a week for life, along with brief resistance training sessions five days a week.

RELATED: What Is the Ayurvedic Diet—and Can It Help You Lose Weight?

Can the Body Reset Diet help you lose weight?

We unfortunately can't say for certain if the Body Reset Diet will help you lose weight. Pasternak doesn't have data on the results, either short term or long term, and it ultimately depends on someone's starting weight, previous diet, age, and other factors. In the long term, you’re encouraged to 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 to 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. In a nutshell, it takes many solid eating and exercise recommendations and puts them into a concrete, easy to understand structure. The book is straightforward, the strategy is easy to follow, and the advice is reasonable and actionable long term.

RELATED: The Zero Carb Diet May Be a Simple Way to Lose Weight—But Is It Safe?

What are the downsides of the Body Reset Diet?

The book was first published in 2013, and some of the recommendations seem dated compared to newer nutrition science and trends. For example, artificial sweeteners are allowed, and the plan encourages low-fat and fat-free foods, eggs without the yolk, and some more processed products, like deli turkey, crackers, and pita. Current nutrition thinking is focused on whole rather than processed foods and quality fat over total fat.

And while there are options for vegans, vegetarians, and those who follow a gluten-free or dairy-free diet, they aren’t readily tagged. You’ll have to look through the recipes, and you may need to make substitutions based on the diet you personally follow. For example, if you’re vegan you could make some of chicken broth soups with vegetable broth instead.

The plan also requires calorie counting or tracking. Many of my clients find this to be cumbersome or even stressful. But because the Body Reset Diet involves eating five times a day, it would be important to monitor calories to prevent over-consuming if you decide to follow this plan. In my experience, the more meals, the higher the chances are that you may overdo it on the calories, even just a bit, which can add up to enough of a surplus to stall weight loss.

RELATED: Can the Coffee Diet Really Help With Weight Loss—and Is It Safe?

Should you try the Body Reset Diet?

Nutrition is always evolving, which makes following a book like this from a specific date a challenge. While the structure of this plan, a balanced diet and regularly times meals, holds up, if you decide to try it, go for updated versions of foods within certain categories, like grass-fed if you eat dairy, pasture-raised whole eggs for egg eaters, no artificial sweeteners, and simple, clean ingredient packaged foods. Also, consider ditching the beef, 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 in 15 days on this plan—or even how much weight you’ll lose in six months, like Simpson. But one thing is certain: losing weight and keeping it off does require finding a strategy you can really stick with, and one that makes you feel well both physically and emotionally. Whether that’s this exact plan, or your own modification, in the long run, healthy, sane, and sustainable always wins out over fast and furious.

Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a nutrition consultant for the New York Yankees.

To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter

Reasons for not losing weight on a keto diet

The keto diet involves restricting carbohydrate intake to encourage the body to burn fat instead of glucose. This article outlines 10 reasons why a person may not lose weight despite following the keto diet.

source https://www.medicalnewstoday.com/articles/326484.php

All you need to know about fat-soluble vitamins

Learn all about the four types of fat-soluble vitamins: A, D, E, and K. We look at dietary sources of each and their role within the body.

source https://www.medicalnewstoday.com/articles/326493.php

Net carbohydrates and how to calculate them

Calculating net carbs is one way to count the carbohydrates within a food product or meal plan. In this article, learn more about net carbs and how to calculate them.

source https://www.medicalnewstoday.com/articles/326457.php

What are the benefits of hot yoga?

Hot yoga takes place in a studio heated beyond normal room temperature. Learn about the possible benefits, as well as the risks, of hot yoga in this article.

source https://www.medicalnewstoday.com/articles/326452.php

US diet still contains too many low quality carbs

Refined grains, added sugar, and other low quality carbs still account for 42% of daily calories in the typical diet of U.S. adults, a new study finds.

source https://www.medicalnewstoday.com/articles/326456.php

Adult obesity: Is childhood sugar intake in the '70s to blame?

Are adult obesity rates in the United States today the result of childhood sugar consumption in the 1970s and 1980s? New research suggests so.

source https://www.medicalnewstoday.com/articles/326449.php

Eating more nuts may help prevent weight gain

A new observational study finds that increasing daily nut consumption is associated with a lower risk of gradual weight gain and obesity.

source https://www.medicalnewstoday.com/articles/326422.php

What is the average weight for a 13-year-old?

The average weight for 13-year-olds is different for boys and girls, and puberty and genetics can also factor in. Learn about the average weight and BMI for a 13-year-old here.

source https://www.medicalnewstoday.com/articles/326418.php

Jessica Simpson Lost 100 Pounds in 6 Months After Giving Birth—Is That Healthy?

What causes unexplained weight loss?

Many medical conditions can cause unexplained or unintended weight loss. These include hyperthyroidism, depression, Addison's disease, inflammatory bowel disease, and more.

source https://www.medicalnewstoday.com/articles/326417.php

What to do about a weight loss plateau

Many people reach a weight loss plateau after several months of diet and exercise. In this article, learn about the possible causes and what to do to break through the plateau.

source https://www.medicalnewstoday.com/articles/326415.php

Mouse study sheds new light on fat formation

A recent study in mice has found a new biological mechanism that regulates the formation and accumulation of white fat tissue, a key factor in obesity.

source https://www.medicalnewstoday.com/articles/326396.php

Could this mechanism explain why sleepless nights affect gut health?

A new study in mice reveals that the brain's 24-hour clock regulates the activity of a type of immune cell that has a strong influence on gut health.

source https://www.medicalnewstoday.com/articles/326395.php

Does sugar cause inflammation in the body?

Research has linked sugar with chronic inflammation and a range of health conditions. Learn how this happens, other foods that cause inflammation, and how to reduce inflammation here.

source https://www.medicalnewstoday.com/articles/326386.php

What to know about nitric oxide supplements

Nitric oxide supplements might help reduce erectile dysfunction and enhance heart health in some people. Learn more about nitric oxide supplements here.

source https://www.medicalnewstoday.com/articles/326381.php

What is the ideal heart rate when running?

Keeping track of heart rate while running can help people maximize their fitness or weight loss goals. Learn about heart rate zones, safe levels, and how to measure heart rate here.

source https://www.medicalnewstoday.com/articles/326361.php

How to eat 1,200 calories a day

People can eat 1,200 calories a day to lose weight safely by adding more filling foods, such as protein rich foods, to their diet. Learn more about how to eat 1,200 calories a day and stay healthy here.

source https://www.medicalnewstoday.com/articles/326343.php

Calorie restriction plus exercise can make bones more fragile

New research in female mice reveals that exercising while on a low calorie diet can decrease quality and quantity of bone instead of increasing robustness.

source https://www.medicalnewstoday.com/articles/326344.php

What ways are there to measure body fat?

There are various ways to measure the percentage of body fat, and some are more high tech than others. In this article, we describe the range of methods, include those that a person can try at home.

source https://www.medicalnewstoday.com/articles/326331.php

What's the difference between the keto and Atkins diets?

The keto and Atkins diets are two low carbohydrate eating plans. People use them to lose weight and promote health. Learn more here.

source https://www.medicalnewstoday.com/articles/326324.php

Does the keto diet affect cholesterol?

Because the keto diet involves limiting the intake of carbohydrates, it can help reduce cholesterol levels. However, the diet is not suitable for everyone. Learn more here.

source https://www.medicalnewstoday.com/articles/326320.php

WHO urge nutrition interventions against worrying global trends

In a new report, the World Health Organization argue that nations must prioritize nutrition interventions to fight global trends in obesity and hunger.

source https://www.medicalnewstoday.com/articles/326317.php

What are the best drinks for losing weight?

Healthful weight loss requires changes to exercise and diet routines. Some drinks may support weight loss, while others add calories. Learn more here.

source https://www.medicalnewstoday.com/articles/326312.php

Standing burns more calories than sitting or lying

A new study of healthy young adults suggests that standing more could be a simple way to raise daily energy expenditure and compensate for sedentariness.

source https://www.medicalnewstoday.com/articles/326309.php

Keto and paleo diets: What are the differences?

The keto and paleo diets are gaining popularity. They have some similarities and several key differences. Learn more about their food lists, benefits, and side effects, here.

source https://www.medicalnewstoday.com/articles/326287.php

What are the best breakfasts for losing weight?

We explore the best foods to eat at breakfast for people trying to lose weight. We also discuss healthful breakfast options for vegans and vegetarians.

source https://www.medicalnewstoday.com/articles/326288.php

Why does the keto diet cause flu-like symptoms?

The ketogenic diet can cause minor, short term symptoms, such as nausea, fatigue, and headaches. People sometimes call this the keto flu. It occurs as the body gets used to the diet. Learn about causes and treatments here.

source https://www.medicalnewstoday.com/articles/326276.php

What to know about raspberry ketones

Raspberry ketones are the compounds that give raspberries their smell. Some people believe that they provide health benefits. Learn about the possible uses and side effects of raspberry ketones here.

source https://www.medicalnewstoday.com/articles/326272.php

Is dairy good or bad for your health?

Expert opinions are divided as to whether dairy is good or bad for a person’s health. Many dairy products contain vital nutrients, but consuming too much could lead to health risks. Learn more here.

source https://www.medicalnewstoday.com/articles/326269.php

How to gain weight on the face

It is difficult to gain weight specifically on the face, but putting weight on generally or improving muscle tone can make a person's face appear fuller. Certain facial exercises and topical products may also help. Learn more here.

source https://www.medicalnewstoday.com/articles/326265.php

What is the average time to run a mile?

The time it takes to run a mile depends on a person’s age, sex, and fitness level, among other factors. Various strategies can help a person improve their time. Learn more about average mile times here.

source https://www.medicalnewstoday.com/articles/326263.php

What to do to reduce facial fat

Some people have concerns about excess facial fat. This article outlines seven tips for helping prevent and reduce excess facial fat.

source https://www.medicalnewstoday.com/articles/326262.php

What are the worst foods for gut health?

The gut microbiome affects many aspects of human health, and the foods people eat can have a huge impact on the bacteria in their gut. Learn about the worst foods for gut health here.

source https://www.medicalnewstoday.com/articles/326256.php

Why Weight-Loss Surgery Is Not the 'Easy Way Out'

Mom Shares Photo of How the Keto Diet Transformed Her Body After Pregnancy

Type 2 diabetes, obesity: Weight loss surgery may lower death risk

A large study finds that weight loss surgery lowers the risk of death and cardiovascular events among people with obesity and type 2 diabetes.

source https://www.medicalnewstoday.com/articles/326229.php

Influencer Shares How She Used the Keto Diet to Lose the 50 Lbs. She Gained During Pregnancy

Alternate-day fasting has health benefits for healthy people

New research highlights some of the overall health benefits that alternate-day fasting has for healthy individuals who do not have obesity.

source https://www.medicalnewstoday.com/articles/326213.php