Becoming a metabolic fat burner is a gradual process.  After decades of eating a high carb diet, the body needs time to up-regulate enzyme systems, receptors and genes responsible for lipid metabolism.  According to Steve Phinney, a low-carb researcher for 35 years, it takes at least 6 weeks for an average person to fully adapt.

When we were starting our Reset, we couldn't find one place that had all the information presented in a concise and easy to use manner.  So after combing through a multitude of sources, we have created this easy to follow requirements list.

8 Simple Requirements
  1. Only "Green" food.  The majority of the food eaten comes from the "Green" category under the "Food Chart" Tab.  The food in this category is high in nutrients and vitamins while causing little inflammation or an insulin response.  Eating foods from the "Red" list can prevent the conversion to fat burning mode. 

  2. Big breakfast.  Eating a big breakfast of protein & fat helps stabilize carb cravings and hunger for the rest of the day.  For meal ideas, check out the "Recipes" tab. 

  3. 40 grams of "Total Sugar".  Keeping the "Total Sugar" under 40 grams a day is necessary for the conversion from a sugar burner to a fat burner.  See the "Sugar Counter" tab for more information.

  4. Eat only 2-3 meals a day.  Also, avoid snacking and if you get really hungry in between meals, snack on a few nuts or a slice of cheese and eat a bigger breakfast the next day.

  5. No eating 3 hours before bed.  This will help your body heal and will improve your sleep too.

  6. No major exercise in the beginning.  No weight lifting or intense cardio workouts for the first 2-3 weeks of the Reset will allow the muscles to adjust to burning fat.

  7. Limit your alcohol.  Try to avoid alcohol during the Reset, but if you must drink, have a glass of dry-red or dry-white wine or hard liqueur. Keep in mind that alcohol during the Reset can have a stronger effect on you.

  8. Vitamins.  The vitamins listed below help facilitate the transition into the fat burning mode. These links are to the vitamins that we buy because we found them to be the best price and quality.   Below are the vitamins that we took:
In the Morning: 

After Breakfast: 
  • Vitamin B-12 1 pill.

  • B-Complex 1 pill.
    B vitamins are great for improving energy along with the ability in improving fat burning. These particular forms of vitamin B offer higher bioavailability.

  • Fish oil 2 softgels.
    If fish is not eaten 3-4 times a week, fish oil can be beneficial to decrease the omega-6/omega-3 ratio.  It's important to choose high quality fish oil because most cheap brands sell rancid oils.

  • Vitamin D3 2,000 mg.
    Unless you sunbathe often, you are most likely Vitamin D deficient.  Read about it here.

  • Zinc   30 mg. Taking Zinc is a great way to boost your immune system while increasing your energy levels.  Do not take on an empty stomach!
In the Evening:   

In the Evening:   

  • Potassium Citrate 1 pill (99 mg capsule).

  • Magnesium  1 pill (200 mg).

  • Ascorbic acid (vitamin C)  1000-1500 mg.
  • Common side effects experienced during the Reset

    For occasional constipation, as explained here
    , a good general rule is to take 1 pill of                Magnesium Citrate with lots of water and increase the dosage in 1 pill increments every hour or so until normalcy returns.  Magnesium Citrate works best for constipation and is not to be confused with Magnesium Malate mentioned above.

    Leg cramps
    Occasional leg cramps are often caused by an electrolyte inbalance.  The major electrolytes are sodium, potassium and magnesium. What usually works for us is drinking water with a pinch of salt in it or taking potassium and magnesium before going to bed.  Avoid sports drinks because they are high in sugar.

    Some people experience fatigue, low energy and other “under the weather” symptoms for the first week or two of the Reset. It is a temporary phenomenon while the body is relearning how to burn fat and is not running optimally yet.  Read more about it here

    Increase in LDL cholesterol

    Rapid fat loss causes an increase in LDL cholesterol in some people, read more about it

    Digestive issues

    If you were on a low fat diet for a long time, you may experience some digestive issues when you start eating a lot more fat.  This is because you are not used to eating a lot of fat and it takes your body, especially your gallbladder, some time to adjust. You can read more about it here.  

    The following supplements may help with the digestion and support your gallbladder during the reset:

        Also...After the Reset - It's optimal to take Magnesium once a day

    Optional Blood Tests

    We wanted to scientifically track how our health changed after "The Great Reset", so we choose to take some blood tests before starting.  These test results were then compared against later blood results which confirmed that we were greatly improving our health on this new diet.
       with comments or feedback

    Disclaimer: We're not doctors or health care practitioners.   The statements made here are only our views and opinions and should not be taken as a substitute for qualified medical advice.  Consult with your doctor or health care provider before starting any regimen mentioned here.


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