How To Transition In And Out of Your Reboot

Transition In and Out of a Reboot
By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Ready to Reboot?!  While it may seem tempting to go “cold turkey” and just dive in head first to juicing, making the process a bit more strategic and gradual can help maximize your results and minimize potential unwanted symptoms of drastic change, like headache or upset stomach.  This is true on both ends of your Reboot; transitioning in and transitioning out can make all the difference in allowing your Reboot to be a launch pad for a lifetime of healthy eating and wellness, rather than just another short term diet-like experience.


A Reboot is a period of time in which a person commits to only eating or drinking fresh fruits and vegetables, like juice.  It’s a simple, delicious way to help improve your intake of fruits and vegetables and therefore overall wellness.  A Reboot is not just another diet, it is a time to help your body to reset taste buds and cravings, improve energy level and to experience how good it feels to take in all those vital nutrients mother nature intended for us. Find a plan that’s right for you.

How to Transition IN: 


One week before your Reboot you will want to start changing the way you eat to get your body ready. The intention is to help boost your nutrient intake and get you accustomed to a healthy, plant-based diet.

Say Goodbye To: processed junk foods, white flours, sugar/desserts, fried food, fast food, processed meats, soda, diet soda and drinks, sugar-sweetened and artificially sweetened beverages, alcohol, and begin to wean yourself off caffeine.

Say Hello To: salads, soups, smoothies and of course fresh juice with a variety of fruits and vegetables as well as whole grains, nuts, seeds, natural nut butters, beans and legumes.   Get accustomed to drinking more water and feeling the wonderful effects of being well hydrated.  Work up to 64 oz (2 L) of water each day and enjoy adding in fresh lemon, lime or orange for flavor and vitamin C.  

Transition off animal proteins: Choose fish, wild when possible, eggs, local or organic/pasture-raised, and gradually decrease poultry during the week. If you eat red meat choose only lean, grass-fed and don’t eat this past day 3 of the preparation week.  By last day of the week, your protein should come from solely plant-based sources such as beans, nuts, legumes (for example, hummus, chick peas, lentils, edamame). 

Transition off dairy: Choose organic dairy with no added sugars. If you choose non-dairy milks like almond, get unsweetened. Transition from cow’s milk cheese to goat cheese by the middle of the week, and by the end of day 5, all dairy should be out of your diet.

How to Transition OUT:


Let’s discuss how you can gently and gradually transition to digesting more complex foods, while continuing to include fresh juice in your everyday diet.

First and foremost, avoid fast food, packaged foods, meat, dairy and high-fat foods for at least one week after your Reboot. You should really aim to limit these in your diet in your general but especially after enjoying days of fresh fruits, vegetables and juice, your body will not be happy if you jump right back into eating these foods abruptly, and the result will likely be stomach pain, bloating, indigestion, and fatigue.  Not to mention regaining weight you may have lost.

Some overarching principles include:

  • Eat smaller amounts more often. This will be essential to retraining your digestive system to process complex combinations of foods. Eating just enough to nourish yourself without going beyond what is comfortable is at the heart of being gentle to your body.
  • Consider how you cook your food to enhance the digestibility of your meals — bake, broil, grill, roast and steam your food. Stir-frying is acceptable as well with a small amount of oil.
  • Avoid fried foods or anything with a lot of oil or added fats since these are harder to digest.

Here are some tips for planning your meals for the first, post-Reboot week.

Days 1 & 2

  • Continue to include fresh juice at least once a day – either as a meal replacement or along with a meal. You may wish to make the transition slower and for 3-5 days, continue to just juice during the day and have a plant-based, well-balanced meal at night for dinner.
  • Continue to include lots of fresh fruits and vegetables throughout your day with meals and snacks.
  • Choose as many local, seasonal, organic foods as possible.
  • Keep up with drinking plenty of water.
  • For the first 2-3 days of your transition out, consume only fruits and vegetables in the form of juices, smoothies, soups and salads.

Day 3

  • Begin to add whole grains to your plant-based meals.  You may find that you tolerate gluten-free whole grains best at first like quinoa, teff and brown rice. The Reboot is a great way to experience an elimination diet and by slowly adding foods back in you can help determine any that you may be sensitive to, like gluten.

Day 4

  • Next, add back plant-based proteins, like nuts, seeds or beans, to your meals and snacks. The added proteins and whole grains will give your body nutrients in a variety of forms and help to retrain your digestive system for handling a regular, yet healthy diet.

Day 5

  • Add back grains with gluten if you wish, such as whole wheat, barley, wheat berries, cous cous.

Day 6

  • Add back clean animal proteins as desired, like wild fish and organic or pasture-raised eggs.  Continue to consume many vegetables and some fruits with all meals and snacks.

Day 7

  • You’ve avoided dairy foods, red meats and sugary foods for at least the first 5-7 days following your Reboot to help prevent digestive discomfort.  If you choose to resume dairy or meats, consume sparingly and in small amounts, like a garnish. And be selective about the quality, meaning lean and organic.


  • Plan to include fresh juice and plenty of plant-based foods each and every day for optimal health and wellness.

It’s just as important to plan how and where you plan to eat immediately following your Reboot as well as what you will be eating.  Keep in mind that the amazing practice you just experienced during your Reboot can help launch you into a lifetime of healthy eating.

Avoid the Top Five Reboot Challenges like navigating social events as day-to-day life can get tricky when trying to stick with a healthy eating pattern.  Many people find drinking just juice very simple, easy, effective and straightforward, but when thinking of how to begin food shopping, cooking and eating in social settings, it can feel overwhelming. Consider joining one of our Guided Reboot programs for more assistance, inspiration and support with the process and help in reaching your goals.




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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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