This page includes the plan for beginners, an instructional video, and additional links to more advanced phases of the plan. We highly suggest joining our online RESET Food Plan Preparation course, which can be found in the course library of the website or on the Cassone Wellness App. Everything on this page will be covered in the online course.
Join Us:
Online Courses
RESET Private Group
Live Weekly Video Meet Ups
There is a FAQs page on the Cassone Wellness App or you can find it on the WEBSITE.
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, managing blood pressure, and useful for anyone wanting a general boost in health.
There are many low-carbohydrate diet fads. Some of them are reasonable however, many of them are based on ideologies (don't eat this because cavemen didn't eat it, etc.). This plan is based on common physiological challenges with the ultimate goal (when possible) to reduce the need for the plan, or to go into a less restrictive maintenance version. It is intentionally simple in design. Counting calories, macros, points, or blocks tend to cause food neurosis. Once cravings are corrected, eating less often and portion control become automatic.
Main Blood Sugar and Gut Related Symptoms:
(not necessary to have all symptoms)
Main Blood Sugar Symptoms:
cravings (for carbohydrate foods/sweets)
tired after eating
irritable if meal missed "hangry"
not satisfied after eating (wants additional snack)
weight gain OR urinating at night
fluctuating energy levels
poor concentration or ADHD
foggy thinking
mood swings
disrupted sleep
Main Digestive System Symptoms:
bloating (abdominal distention)
gassy/burping
stool pattern changes (loose/constipated)
acid reflux
abdominal pain
Advanced:
elevated HbA1c
elevated cholesterol and/or triglycerides
headaches
low sex drive
urinating at night
cravings for salty foods
tired after eating
swollen ankles
cramping in calf muscles or feet
changes in blood pressure
abdominal pain
IBS/cramping/sense of urgency
diverticulitis
foul gas or foul stool (especially if sticky)
gastritis
ulcer
recurring urinary tract infections or yeast infections
candida or transient gut flora overgrowth or SIBO
anxiety
depression
kidney stones
arthritis
gout
Advanced Related Pathologies:
fibromyalgia
autoimmune disorders
hormone imbalances including sexual dysfunctions
neuropathies
circulatory dysfunction
IBD/Crohn's/Colitis
cancers
The RESET Food Plan:
The RESET Food plan itself is based on the following allowed and not allowed food items. We have transformed the lives of many patients with this simple plan. Follow the food plan and your health is very likely to improve. For advanced participants, or patients being treated for chronic conditions, there are additional phases that should be followed after completing the initial three weeks. The phases and shakes (optional) are based on years of experience and offer the greatest results with a simple road map leading to maintenance. For patients of Cassone Wellness, our team will guide you through the phases while evaluating your progress and modifying the custom herbal and nutritional prescriptions as needed. Careful attention to functional diagnosis and custom prescribing is the heart and soul of holistic medicine.
There are no caloric restrictions on the RESET Food Plan. It is not specifically a high fat nor a high protein food plan. Although it is a lowered carbohydrate plan (because of eliminating obvious high carbohydrate sources), there are plenty of carbohydrates in vegetables, fruits, nuts, and seeds which are allowed. It is easy to still consume 100 grams (net) carbohydrates which many consider to be an upper limit for what the average human body can handle without suffering negative effects.
The RESET Food Plan Instructions:
★ Allowed: vegetables, nuts, seeds, pork, lamb, poultry, beef, fish, and eggs (list of allowed vegetables).
★ Not Allowed: 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 but Limited: fruits/berries (no more than one serving a day), coffee (black or heavy cream), dressings, sauces, cheese (including cottage cheese), plain yogurt, stevia/xylitol, liquor with non-sugar mixer (e.g. vodka, soda water, lemon)
That’s it!
That is the RESET Food Plan that has made such a difference in so many lives. It is very simple and very doable! The plan can be followed without the phases with plenty of benefits. The phases expand on the plan to deepen the effects and should be followed for the best results and for those with chronic conditions; however, the plan by itself as described can be followed strictly (3 weeks minimum but up to a year or more depending on personal goals) to gain health and then followed as needed or with personal modifications for maintenance.
The Phases
Additional Notes:
Drastically lowering carbohydrate intake (<40 grams net carbs) can lead to sudden water loss causing electrolyte imbalances leading to flu-like symptoms. To avoid this, increase consumption of veggies, nuts, and seeds. Carbohydrate intake can be reduced later (if needed) as the body adjusts to burning its own fat efficiently. The first three weeks are all about balancing the fuels and decreasing gastrointestinal irritation. If there are gut symptoms, low carb products that contain wheat or sugar alcohols should be avoided as well as consuming too many raw veggies (hard to digest). If cravings persist, be sure to stick to the plan strictly and increase fat intake to the point of satiation (e.g. add avocado, bacon, etc. to salad). As cravings reduce, fat intake can also be reduced.
For vegetarians or vegans, lower total net carbohydrate intake to 50-80 grams daily. Those experiencing gastrointestinal symptoms should also avoid food that contains wheat or sugar alcohols and avoid consuming too many raw veggies.