Harley Pasternak - The Body Reset Diet

Acknowledgments

My family for everything that matters.

My literary agent, Andy Barzvi, who believed in me first, then made sure everyone else did, too.

Wendy Heller for being half lawyer and half sister.

Laura Moser for helping me find the wordsthen putting them in the right order.

Susan Ott for the delicious recipes.

Kate Hanley for helping me reimagine and update.

Danielle Curtis and Ursula Cary for making this book become a reality.

My amazing clients for their loyalty and focus.

Also by Harley Pasternak, MSc

5 Pounds

The Body Reset Diet Cookbook

The 5-Factor World Diet

The 5-Factor Diet

5-Factor Fitness

Appendix A

Glossary of Smoothie Ingredients and Their Benefits

ALMONDS

Expedite weight loss: A 24-week study published in the International Journal of Obesity found that low-calorie diets supplemented with almonds, compared to complex carbohydrates, were linked to a 62 percent greater decrease in weight or BMI, a 50 percent greater decrease in waist circumference, and a 56 percent greater decrease in fat mass.

A 2016 study published in The Journal of Nutrition found that eating almonds specifically helped shed belly fat, as well as lower blood pressure.

Improve brainpower: As if almonds need more to recommend them, they also contain phenylalanine, a brain-boosting chemical that aids healthy development of our cognitive functions. A 2017 study published in the British Journal of Nutrition found that eating almonds at lunch significantly reduced a post-lunch dip in memory.

APPLES AND PEARS

Expedite weight loss : A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting. A 2016 review of several studies found that regular consumption of fruits including apples and pears over a period of four years is associated with a lower body weight; it also found that women randomized to eat apples or pears up to three times a day for 12 weeks lost an average of 2.6 pounds.

Boost the immune system: Red apples contain a powerful antioxidant called quercetin, which can help boost and fortify the immune system, especially when youre stressed out. Its also been shown to be promote resilience in your brain as your age. Quercetin is also found in grapes.

Protect bones: French researchers found that a flavonoid (a type of antioxidant) called phloridzin present only in apples may protect post- menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.

AVOCADOS

Improve the skin: Avocados are Mother Natures moisturizer. With their healthy fats and phytonutrients, avocados can help prevent wrinkles by keeping the skin moist, soft, and supple.

Boost eye health: Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Improve brain function and memory: Lutein is also protective for the brain. A 2017 study by Tufts University researchers found that when older adults ate one avocado a day for six months, they experienced improved working memory and problem solving skills, as well as increased lutein levels.

Improve satiety: An avocados fiber and healthy fat content helps you feel fuller, longer. A 2019 study found that when participants ate avocado as part of a meal they felt fuller, even six hours later, than those who hadnt.

Improve nutrient absorption: Avocados contain the antioxidant vitamin E, essential fatty acids, cholesterol-lowering oleic acid, and the heart protectors potassium and folate. But research has also found that, in addition to being filled with nutrients, avocados help us absorb nutrients. In one study, when participants ate a salad containing avocados, they absorbed five times the carotenoids (a group of nutrients that includes lycopene and beta-carotene) absorbed by those whose salads didnt include avocados.

BEANS

Keep hunger at bay: Beans are great sources of fiber and protein, both of which are highly satiating. In fact, research has found that beans keep you fuller, longer, even than meat-based protein. Not that I have any problems with animal protein, but its good to have a variety in your proteins, and beans are no second-best when it comes to keeping you full.

Stabilize blood sugar: Beans are great at keeping your blood sugar levels from spiking. A 2012 study found that Type 2 diabetes patients

Promote a healthy gut: The fiber in beans feeds the friendly bacteria in your gut, which play a big role in immunity and digestion, helping your whole body function better.

BERRIES

Reduce belly bloat: A University of Michigan Cardiovascular Center study suggests that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome.

Subtract years: According to a Tufts University study, blueberries are one of natures most powerful anti-aging supplements. The antioxidant found in blueberries can prevent oxidative damage , a process that damages your cells and ages you.

Improve eyesight: Blueberries antioxidant properties can prevent or delay age-related eye problems like cataracts and macular degeneration.

BROCCOLI

Protect against cancer: Broccoli, along with other cruciferous vegetables, including cabbage and Brussels sprouts, contains a compound known as indole-3-carbonol, or I3C, that many studies have found to have cancer-fighting abilitiesa 2019 study found that I3C works by keeping a tumor-suppressing gene turned on.

Contribute to fat loss: Broccoli is a good source of calcium, and calcium is believed to play a role in the prevention of new fat cells being formed and promoting the breakdown of stored fat.

Builds strong bones: In addition to calcium, broccoli offers a suite of other minerals that work together to create strong bones, including vitamin C, magnesium, and potassium.

CAULIFLOWER

Satisfies a lot of cravings: Cauliflower has become a superstar ingredient because of its versatilityyou can roast it and it becomes almost sweet, steam it and mash it with low-fat milk and a little butter and it scratches an itch for mashed potatoes, or eat it raw with hummus when you want something that crunches.

Helps metabolize fat: Cauliflower is a great source of choline, which helps your body do many important things, including process fat. That helps you feel fuller from the fat you eat and less likely to crave more fatty foods.

Protects muscles: Cauliflower is also high in vitamin C (1 cup has 77 percent of the Recommended Daily Allowance), and vitamin C is essential for the formation, maintenance, and repair of muscle tissue. It also boost immunity and helps produce collagen, meaning your stronger all around.

CHIA SEEDS

Expedite weight loss: The essential fatty acids in chia seedsthe survival food of Aztec warriorshelp speed up metabolism and promote lean muscle mass. They contain even higher levels of omega-3 fatty acids than salmon and are also high in calcium.

Improve digestion: Chia seeds are also very high in fiber and can add bulk to your diet without adding too many calories. They will help keep food moving through your intestines, which is essential if you want to lose weight.

Help you feel fuller on less food: A 2017 study found that eating at least 7 grams of chia seeds mixed with yogurt lead to consumption of 25 percent fewer calories that day, without feelings of hunger or dips in mood.

CINNAMON

Lowers blood sugar : Studies have shown that the almighty cinnamon can help lower blood sugar in people with diabetes and might also prevent insulin resistance, which leads to diabetes and a host of other health problems, in the rest of the population. Adding cinnamon to a high-carb food might actually lessen the impact of the carbohydrate on your blood sugar levels. Its one of the best metabolism-regulating ingredients there is.