RESET Food Plan
Phases I-IV
The RESET Food Plan Phases (most people start here)
(If, at any time, you feel uncomfortable going forward then go back to the prior phase and give it more time before proceeding to the next phase. The phases are flexible and you can go forward or backward depending on how you feel as well as your motivation. However, cheating is not advised until symptoms are clearly and significantly improved.)
► Phase I: During this initial phase you will follow the RESET Food Plan strictly and allow yourself to eat as frequently, and as much, as you like as long as you do not deviate from the plan. Frequent eating may be necessary during this phase until the body begins to burn fat as a fuel source (not necessarily for weight loss but for blood sugar/fuel stability). The goal of phase I is to desensitize the body’s overreactions to foods, switch the body to fat burning, and to calm down an irritated gut system.
Expectations:
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less cravings
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more energy
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less bloat/gas
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better sleep
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improved stool pattern
Also may observe:
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reduction in nighttime urination
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water weight and swelling reduction
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elimination of muscle cramps (especially calves)
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no more acid reflux
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improved blood pressure
Although the first few days may be uncomfortable (due to food cravings or minor fatigue), there should be noticeable improvements in the expectations list by the end of week one and clearly by the end of week two (fat consumption can be increased short term to decrease cravings e.g. avocado, slice of bacon, etc. - gauge amount by satiation). If not then consult Dr. Cassone (or the Cassone Wellness team) and adjustments to prescriptions and modifications to the plan may be made. Phase I should be followed for a minimum of two weeks but can be followed long term depending on symptom improvements and personal goals.
Smoothies
In Phase I, smoothies (optional) can be used as meal replacements (most common is to replace one meal a day). This approach can offer muscle sparing protein (prevents muscle loss) while providing nutrient density to decrease cravings while lowering digestive burden and total calories consumed. Cleanse (powdered smoothie base from Cassone Wellness) is the main detoxification supplement that we recommend for anyone on the RESET Food Plan. It is protein rich, nutrient dense, low carbohydrate, and has been specifically designed to support the process of detoxification and to reduce inflammation.
Cleanse is tasteless and can be used with any of our smoothie recipes. These usually need to be made with a blender. Cleanse can also be mixed with our Collagen Protein powder (Vanilla or Chocolate) for a tasty low carb meal replacement packed with power nutrients. Simply mix 2 scoops of each with water and shake in a bottle which is very convenient.
Cleanse is especially important for those with more than 30 pounds to lose and for those with chronic stubborn conditions such as severe allergies, eczema, joint pain, autoimmune conditions, diabetes, or as part of our general cancer patient support.
After 2 weeks, if satisfied with the level of improvements, stay on Phase I. If more improvements are needed, then progress to Phase II to increase the therapeutic effects.
In summary, in Phase I follow the RESET Food Plan but for better results consume a smoothie as a meal replacement once a day.
Note: Going forward, you will evaluate how you feel every 2 weeks and make a conscious decision whether to stay on your current phase, to progress to more aggressive phases (which may include fasting), to go back to a prior phase (if not motivated or if cravings are too strong), or if it's time to shift to the maintenance phase (Phase IV).
► Phase II: continue to follow the RESET Food Plan however, snacks are discontinued. Instead, eat 3 meals a day only. This allows for the body to fast between meals. Continue the use of smoothies as a meal replacement. Follow phase II for 2 weeks and reassess progress. This phase can be followed long term however, if more improvements are needed then progress to Phase III.
In summary, Phase II is the RESET Food Plan but only three meals a day without snacks.
► Phase III; Fasting
This is the more aggressive therapeutic phase of the RESET Food Plan and is useful for those with chronic inflammatory conditions, diabetes, autoimmune issues, or have more than 30 pounds excess body fat.
In Phase III, the concepts of fasting are implemented. As you progress, and experiment with each type of fast, it is important to listen to your body and only proceed if you are feeling good and still have some ways to go with your therapeutic goals. Different types of fasts have different benefits to the body. By experimenting with each type of fast you will challenge the body to adjust and correct the metabolism while eliminating deeper layers of toxic waste.
In summary, Phase III is the same as Phase II (no snacks), but with additional restrictions in eating times and what is allowed to be consumed. Start with easier restrictions for shorter periods of time. Find the style of fasting and timing that works for you based on results, how you feel, and your motivation level.
If you're not feeling up to it or unmotivated simply go back to a prior phase. No cheating (going off RESET) until you have reasonably met your health goals.
Types of Fasting
Partial Day Fast: this is an easy fast if you have been following Phase II strictly. By now the body is fat burning and energy levels are stable. For this type of fast skip either breakfast or dinner. This gives a greater time period of fasting between food intake periods. Fasting starts to reverse insulin resistance and gives a greater amount of time for the gut to rest. Since cravings are reduced, this also allows for calorie reduction without starving while staying fat burning. This fast can be followed as many days a week as you are motivated but if you push too hard, and force yourself, you might rebound out of the plan with cravings. It's best to progress slow and steady through the phases and personal fasting experiments.
The advanced version of this fast is restricting the time further to one meal a day. Following a one meal a day style of eating can offer great improvements but most people find it more useful to stagger this type of fasting to only a few days a week to avoid cravings returning. Also, following a one meal a day eating pattern daily will eventually require increasing the amount of food per meal which can complicate digestive function and may create a metabolic pattern (the body gets used to it and improvements slow down).
Smoothie Fast: On the smoothie fast consume Cleanse smoothies only (no other foods). The benefit of a smoothie fast is that nutrition and protein is available to prevent muscle loss while keeping detoxification pathways activated. It is an easy approach to reduce calories while staying satisfied. This fast can be followed using the partial day fasting time frames and can be followed for multiple days in a row.
Meat Fast: This is a zero carbohydrate strategy. Consume any type of animal (muscle or organ) and eggs. Some include avocado and small amounts of cheese in this fast. Eat until satisfied. For those healthy enough to proceed it offers supreme satiation, profound corrections to hormones that regulate cravings, reversal of insulin resistance, and a very low inflammatory state as well as retaining lean body mass (muscle). Many patients feel amazing eating this way (only after their bodies are fat burning from following prior phases). For this type of fast, the liver must be healthy enough to manage fuels. If the liver is not functioning optimally (e.g. advanced diabetes), severe low blood sugar states will be experienced. You will know because you will feel terrible instead of amazing. Don't force yourself. Listen to your body. This fast can also be implemented with the partial day eating pattern.
The meat fast can be followed for one or more days. Many have followed this type of eating pattern for years with positive reports however, the ratio of health benefits to risks are not well understood for long term use. Expect minor disruption to the gut if followed for more than one day.
Note: Zero carbohydrate fasts can cause water weight to drop. This is good because inflammation is going down but it can cause a flu-like feeling initially. Adding salt can help you avoid this. Also consider supplementing with magnesium, calcium, and potassium (discuss with the team).
Fat Fast: This fast is used as preparation for a water fast. It is a zero protein and zero carbohydrate fast. With the fat fast, the goal is to not eat (water only) but when you get hungry simply consume a small amount of fat (to satiation). For example, a couple slices of avocado or a teaspoon of coconut oil. The benefit is a caloric restricted day while "programming" the brain that it is not in a crisis and to burn fat ("primes the pump" for our own fat burning). Do this fast for one day. A successful 24 hour fat fast (good energy no major cravings) is an indication that you are ready for a water fast.
Note: Same concerns apply from the meat fast regarding water weight.
Water Fast: This is the most aggressive fast. Water fasting can be risky for loss of muscle tissue and depletion of core nutrients. Without first getting the body to burn fat efficiently the body may produce stress hormones from the adrenal glands to produce sugar to get through the fast. This pathway is called "gluconeogenesis" and breaks down muscle. The best way to avoid this is to spend more time with the prior phases and types of fasts and to only proceed when feeling ready. Subjective symptoms give the best clues for whether or not an individual is ready for (or needs to do) a water fast. Cravings, fatigue, weakness, and shakiness (low blood sugar feeling) are the best indicators that someone is NOT ready for a water fast and that prior phases need to be followed longer.
Most enjoy fantastic benefits from a one day water fast done once or twice a week.
Extended Water Fast: An extended fast (longer than 3 consecutive days) should only be followed under the supervision of the team. The benefits are nothing short of amazing. Fasting is one of the oldest healing traditions but the body must be prepared or it will trigger a crisis mode that is counterproductive. It is best to follow the prior phases and fasting types until they are comfortable and normal for the body; for the most part effortless. An extended fast is likely to trigger deeper states of autophagy (a switch in the body). Once this switch occurs, the body begins to eliminate major toxic particulates through the feces and urine. In other words, the body cleans house radically while protecting healthy tissues. For this reason, it is important to keep water consumption up (no more than a gallon daily) and to avoid constipation (let team know immediately should this present). During an extended water fast people are often surprised at how good they feel and their high energy levels. Continue the fast until instructed or until there is a natural (and powerful) desire to eat. Break the fast with broths or broth based soups for the first two days before resuming prior phases.
Ideally, an extended fast (for those capable and interested) should a done a few times a year for longevity purposes (at the change of each season is fine) each time lasting 3-7 days.
Dry Fast: This fast refers to no food and no water. It puts the body into a high stress state that raises cortisol and should be used with extreme caution. We never recommend this type of fast clinically (because treatment plus other fasts are so successful) but I'm including it for reference. This fast switches the body into autophagy sooner and forces the body to look for water throughout the body. Since inflammation is a form of water retention, this fast eliminates inflammation rapidly. It's best application might be to arrest a severe inflammatory state while getting treatment for the root cause. If you decide to experiment with this fast, keep the duration to no more than 24 hours unless under the supervision of a doctor that has experience with this type of fast and knows your medical history.
► Phase IV: This is a maintenance phase that can be followed once health goals have been met. For this phase, continue to follow the RESET Food Plan however, weekends are non-RESET Food Plan eating days without any restrictions (keep in mind that obvious poor choices will still negatively affect health). Ideally, one day a week continues to be a fasting day (using any of the fasting types depending on the motivation and desired results). For example, Saturday and Sunday enjoy your favorite pizza, sandwich, or tacos, then smoothie fast on Monday while Tuesday through Friday are back to low carb eating. This is a maintenance phase and should only be followed if symptoms have not returned. Go back to any prior phase as needed and if any signs of poor health return and consult the team.
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Disclaimer
Check with your doctor if you have any medical concerns. Recommendations are provided with the intent of supporting the physiological processes of the human body, and not to diagnose, treat, cure, or prevent any disease or condition, are not a substitute for medical care, and have not been evaluated by the FDA.
RESET Recipes
Smoothies
Weight Loss Modification
