21-Day Reset Program

🖊️ Authored by Hannah

The 21-Day Reset is a diet intended to help “restart” your system by bringing whole body wellness and restoration through dietary and physical practice. This trend has become very popular due to many testimonies of health benefits.

Many sponsoring brands sell supplements to complement this reset which may cost up to hundreds of dollars. In this post, we will explain the 21-Day Reset Program and empower you with the information to decide if this diet is right for you. 

What is the 21-Day Reset Program?

While there are many versions of the 21-Day Reset Program, the main idea is to incorporate healthy eating and daily exercise to achieve a better lifestyle and detoxify the body. This diet stems from the idea that our bodies cannot keep up with the toxins we consume in the average diet, though some scientific research contradicts this notion. To learn more about liver detoxification, read this article.

Many have testified that following this diet regimen resulted in improved energy, hair and skin health, digestion, weight loss, and many other benefits. Though many companies sell 21-Day Reset supplement packages, this diet can be done through the intake of whole foods without supplementation. However, nutrient deficiencies are always a consideration when beginning a restrictive diet, so consult your doctor and dietitian before making any significant changes to your diet.

What Can You Eat during the 21-Day Reset?

The goal of this diet is to eat nutrient-dense foods while limiting foods like sugar, sodium, alcohol, caffeine, processed foods, red meat, gluten, dairy, and food additives. The diet promotes whole, raw foods with limited additives and processing, such as fruits, vegetables, nuts, seeds, lean meats, herbs, and spices. It is also required that participants drink plenty of water every day. The following table depicts the foods allowed and not allowed during this diet. 

Table 1. Dietary guidance for the 21-day reset. Image source: Foodzilla.io

Most recipes for meals to consume on the 21-Day Reset should be vegetable-based, with a source of healthy fat and protein. In other words, the bulk of the meal should be a fruit or vegetable served with a lean protein source, herbs, spices, and healthy fat. Some meals also include a dairy substitute or gluten-free grain. Consider this pattern when creating meal plans or recipes for this diet.

What Else Does This Diet Require?

The 21-Day Reset is more than a diet and requires daily routines of activity to promote whole body wellness.  This includes adequate daily hydration, sleep, exercise, and other activities to reduce stress. Stress management and physical well-being are imperative for optimal health and to avoid stress-eating behaviors that will reduce your success on this diet. Required daily activities include:  

  • Quiet meditation and rest
  • Drink a minimum of 2 liters of water
  • 30 minutes of exercise, at least four days per week
  • Sleep eight hours each night
  • Intentional stress management 

Should You Try the 21-Day Reset?

While there are many testimonies supporting the positive health benefits associated with this diet, scientific research is lacking. One report shows that 80% of Registered Dietitians do not support liver cleanses3, but current guidelines support dietary patterns rich in fruits, vegetables, lean meat, whole grains, nuts, and seeds while limiting foods like added sugar, sodium, alcohol, and saturated fats2. We recommend to discuss with your medical provider or dietitian before attempting any dietary alterations on your own. Remember only to follow the medical advice given by a trusted professional.


This diet may cause withdrawal symptoms such as headaches, poor sleep, muscular aches, skin irritation, mood swings, tiredness, and digestive issues due to decreased consumption of caffeine, sugar, and alcohol. This diet is not intended for those who are pregnant, lactating, underweight, anemic, taking certain medications, or have been diagnosed with type 1 diabetes, kidney failure, or liver disease.


  1. 21-DAY WHOLE BODY RESET. (n.d.). New Hanover Regional Medical Center. https://www.nhrmc.org/-/media/21-day-reset-materials/master-guide-and-info-packet-for-21-day-reset-2020.pdf
  2. Dietary Guidelines for Americans | health.gov. (n.d.). USDHHS. https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines
  3. Herbold, N., & Mulvaney, A. (2014). A Survey of Attitudes and Use of Detoxification and Cleanse Diets by Registered Dietitians. Journal of the Academy of Nutrition and Dietetics, 114(9), A38. https://doi.org/10.1016/j.jand.2014.06.125
  4. Nutrition Care Manual. (n.d.). Academy of Nutrition and Dietetics. https://www.nutritioncaremanual.org
  5. T. (2020, August 14). How Our 21 Day Reset Can Help You | Mullen Natural Health. Mullen Health. https://mullenhealth.com.au/how-our-21-day-reset-can-help-you/

Ready to level-up?

Create meal plans 10x faster, follow up with your clients through our mobile app, and never struggle with meal planning or recipe management again.