The RESET Food Plan

This article describes the entire RESET Food Plan phases I-IV plus an instructional video. This plan is for patients of Dr. Cassone, but can be followed by anyone as long as they check with their holistic physician. If you join our online community as a Free Member, you can access the RESET group, share recipes, ask questions, and get support through the plan. If you become a Premium Member the you can take the RESET course which guides with daily instruction (most patients do the course).

Join Us:

• Online Course with Daily Guidance
• RESET Private Group

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 of Phase I. 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.

★ 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.

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.

The RESET Food Plan Phases

Each phase requires a three week commitment. Every three weeks, you will evaluate how you feel and decide if it is time to move to the next phase. If, at any time, you feel uncomfortable 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. Deviating from the plan is for the maintenance phase (phase IV) and is not advised until symptoms are clearly and significantly improved. As long as you are motivated, and still have symptoms, stay on the plan and continue to move through the 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 (not necessarily for weight loss but for blood sugar stability). The goal of phase I is to decrease the body’s overreactions to foods, switch the body to fat burning, calm down an irritated gut system, and reduce food cravings.

Expectations:

• less cravings
• more energy
• less bloat/gas
• better sleep
• improved stool pattern
• no longer tired after eating

Also may observe:

• reduction in nighttime urination
• water weight and swelling reduction
• elimination of muscle cramps (especially calves)
• diminished acid reflux
• improved blood pressure
• better stool patterns​

​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 three weeks but can be followed long term depending on symptom improvements and personal goals. ​

CLEANSE Smoothies

In Phase I, smoothies are introduced 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. Click #smoothies for recipes. These usually need to be made with a blender. CLEANSE can also be mixed with our  Collagen Protein  powder or  Whey Protein  powder (both coming in 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 3 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 3 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, 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 3 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 IIa

If Phase III seems too aggressive but you want more results that phase II, then you can follow Phase IIa for as long as you need to. For this phase, follow the Phase II guidelines but two non-consecutive days a week are zero carbohydrates days (meat, eggs, cheese only).

In summary, Phase IIa is easier than Phase III but still more therapeutic than Phase II. Simply follow Phase II but add a meat fast on two non-consecutive days.

PHASE III

This is the more aggressive therapeutic phase of the RESET Food Plan and will give the best results. It is useful for those with chronic inflammatory conditions, diabetes, autoimmune issues, or have more than 30 pounds of excess body fat. Fasting reverses insulin resistance, reduces inflammation, and calms down an over-reactive system. It also has a calorie deficit built in for those needing to lose weight.

Fasting is based on two factors:  the amount of time for the fast and what is allowed during the fast.

In this phase, you will be fasting 3 non-consecutive days per week for a total of 9 fasts over the course of 3 weeks. Each fast builds on the last one becoming more aggressive (and therapeutic) until the final fasting day which is a water fast. When you are not on a fasting day, you will follow the phase II guidelines (3 meals a day without snacks).

In summary, Phase III is the same as Phase II (no snacks), but with three separate days of fasting based on restrictions in eating times and what is allowed to be consumed. This phase starts with shorter time restrictions and easier types of fasting and then progresses to more aggressive types of fasting with longer time periods.

9 Fasts in 3 Weeks:

1st: All Day Meat Fast

A Meat Fast is a zero carbohydrate day. You can eat beef, lamb, pork, chicken, turkey, fish, seafood, plus eggs and some cheese. Keep in mind Fat is satiating. If you’re still hungry, you may want to have a fattier piece of meat (or add an egg). This type of fast is actually easy because the food is very satisfying. Also, it is muscle-sparring. The zero carb aspect helps to reverse metabolic and inflammatory issues.

2nd: All Day Meat or Smoothie Fast

On this day, you will still have 3 meals. One meal is replaced by a CLEANSE Smoothie. The other two meals are meat only (meat fast).

3rd: All Day Smoothie Fast

All three meals are smoothies.

4th: Partial Day Meat Fast

Skip breakfast or dinner. Eat meat only (meat fast) for two meals.

5th: Partial Day Smoothie and Meat Fast

Skip breakfast or dinner for only two meals today. One meal is a smoothie and one is meat only.

6th: One Meal Meat Fast

Only one meal today. Meat only.

7th: One Meal Smoothie Fast

Only one meal today. Smoothie only.

8th: One Meal Smoothie Dry Fast

A dry fast is aggressive and not for the beginner. When you eliminate water, the body finds it in the tissues. The first place it takes it from is where there is inflammation and fat stored. This is a short dry fast but still effective. You are allowed coffee in the morning. The no fluid consumption until your only meal, which is a smoothie.

9th: 36 Hour Water Fast

Water only on this fasting day (coffee with heavy cream ok). You will not eat again until the following morning.

​After completing phase III, you will have some options. If you are satisfied with your health and have met your treatment goals, then continue to RESET Food Plan Phase IV (maintenance). However, if you have some ways to go then now is not the time for off-plan foods. You’ve worked too hard for how far you have come. At this point, you can work Phases I, II, and III based on your motivation level. Phase I will seem easy now. The boundary of a 3 week commitment has been part of your success. Choose a phase every 3 weeks and stick to it. You may want to start the RESET courses over at Phase I and then go on to Phase II and then Phase III. Repeating all three phases in a row gives you gradual increased therapeutic value with end goals. Repeat until you are ready for Phase IV.

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.