The RESET Food Plan
Change Your Body Change Your Life

by Dr. Cassone





"Let Food be thy Medicine and Medicine by thy Food." - Hippocrates



The RESET Food Plan was designed for patients with any degree of blood sugar instability and/or gastrointestinal tract issues. It is a general starting point and is often modified per patient as treatment progresses. It is also a safe and effective strategy that may help with weight loss, lowering cholesterol/triglycerides, and useful for anyone wanting a general boost in health. 

Related Symptoms:

  • cravings (for carbohydrate foods/sweets)

  • weight gain

  • fatigue

  • poor concentration

  • foggy thinking

  • mood swings

  • disturbed sleep

  • bloating

  • gas/burp

  • fluctuating stool pattern (loose/constipated)

  • acid reflux
  • shaky if hungry "hangry"

  • headaches


  • elevated HbA1c

  • elevated cholesterol and/or triglycerides

  • low sex drive

  • urinating at night

  • tired after eating

  • swollen ankles

  • changes in blood pressure

  • abdominal pain

  • IBS/cramping/sense of urgency

  • diverticulitis

  • gastritis

  • ulcer

  • recurring urinary tract infections or yeast infections

  • candida overgrowth or SIBO

  • anxiety

  • depression

Advanced Related Pathologies:

  • fibromyalgia

  • autoimmune disorders

  • hormone imbalances

  • neuropathies

  • circulatory dysfunction

  • IBD/Crohn's/Colitis

The RESET Food Plan:

★ Eliminate: grains, starches, beans, milk, and sugars (bread, pasta, potato, rice, corn, chips, oats, crackers, etc.). Carbohydrate sources will be primarily from nuts, seeds, fruits, and vegetables.

• Allowed foods: vegetables, fruits, nuts, seeds, berries, pork, lamb, poultry, beef, fish, and eggs (list of allowed vegetables).

★ Limited but allowed: coffee, dressings, sauces, cheese (including cottage cheese), plain yogurt, stevia/xylitol, liquor with non-sugar mixer (e.g. vodka, soda water, lemon)

RESET Phases

► 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. The goal of phase I is to reduce cravings and stabilize energy levels. This is accomplished by desensitizing the pituitary in the brain to abnormal insulin responses resulting in the pancreas over producing insulin. This hyper-reaction affects the entire hormone system as well as the gastrointestinal system.



  • less cravings

  • more energy

  • less bloat

  • better sleep

There should be noticeable improvements in the expectations by the end of week one. If not then consult Dr. Cassone and adjustments to prescriptions and modifications to the plan will be made. Phase I should be followed for a minimum of three weeks however, it is acceptable to stay on phase I long term. Phase II may be followed after three weeks if you are content with the progress and feel your body can handle some variety.

► Phase II: This modification of the RESET Food Plan allows for two meals a week off the plan. The goal is to maintain the positive benefits and momentum of Phase I while giving small, but satisfying, breaks for enjoyment. Stay on this phase for a minimum of three weeks however, many patients find phase II to be a long term dietary plan that works for them. If none of the improved symptoms have returned then you may choose to move on to phase III. 

► Phase III: Allows for one meal a day off the plan except dinner. This modification of the RESET Food Plan is for maintenance and very doable long term. As internal function of the body is restored the regimen can be less restrictive. However, attention and care must be taken to prevent loss of newly gained health. If symptoms return then it is advised to discuss with Dr. Cassone and return to phase I or II.


► Phase IV: Follow the RESET Food Plan after 2pm (before 2pm there is no restriction). This phase is a loose "food boundary" that allows for great freedom while maintaining a limitation at night that still makes a difference. This is a maintenance phase and should only be followed if the symptoms have not returned.

Note: smoothies may be used to reduce cravings by supplying important nutrients. All smoothies must be low in sugar. Keep the fruits to a minimum. 



"Change happens when the pain of staying the same is greater than the pain of change." - Tony Robbins 


RESET Links:

Sample Day

What to Expect


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
Weight Loss Modification