Fat Flush Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

The Fat Flush Plan can be found in a book by Ann Louise Gittleman.

Ann has previously written a number of books and articles about nutrition and detox diets.

The Fat Flush Plan is both a detox diet and a weight loss diet. The idea is to provide all the necessary ingredients to boost metabolism, reduce water retention, and promote fat loss.

Fat Flush – Detox and Weight Loss

The Program has 3 Phases

fat-flush-planPhase 1 – 2 weeks
This is a restrictive phase of between 1100-1200 calories per day. The intention here is to “lose bloat” – which refers to reducing water retention as well as some fat loss. In this phase you are not allowed to eat; margarine, alcohol, sugar, oils or fats (except flaxseed oil), grains, bread, cereal, starchy vegetables, dairy products. Even the herbs and spices are restricted to a small list.

Phase 2 – Ongoing
Here the calorie allowance is lifted – to 1200-1500 calories. The idea is to continue on with the program until the desired weight loss is achieved.

Phase 3 – The maintenance phase
Essentially a weight maintenance phase, with a caloric intake of 1500 calories or over. Some starchy carbs are gradually re-introduced, along with gluten-free grains, and some dairy.

The program contains a significant exercise component. This can be anything from 20 to 40 minutes of exercise per day, depending on the phase. This is typically low-impact (walking). Strength training (lifting weights) is also on the list (twice a week). A sleep prescription of exactly 8 hours per night is also required.

Sample Meal Plan – Fat Flush Phase 1

Upon Waking
“Long Life” cocktail [psyllium husks in cran-water - see below]
Before Breakfast
8 oz hot water with lemon juice
Vegetable scramble – 2 scrambled eggs, with spinach, green peppers, scallions, and parsley.
8 oz glass of cran-water [diluted unsweetened cranberry juice]
1/2 Large grapefruit
20 minutes before lunch
8 oz glass of cran water
4 ounces of salmon with lemon and garlic, warm asparagus, mixed-green salad with broccoli florets and cucumber, 1 tablespoon flaxseed oil, and one 8 oz glass of cran-water
Mid afternoon snack
2 8 oz glass cran-water
4pm Snack
1 apple
20 minutes before dinner
8 oz glass of cran water
4 ounces of grilled lamb chop with pinch of cinnamon and dried mustard, sautéed kale in broth, baked summer squash with a touch of cloves, and 1 tablespoon flaxseed oil
Mid evening
“Long life” cocktail

Look for other recipes that could be used with the Fat Flush Diet here.

Program Costs

The Fat Flush Plan retails for $24.95.

Click here to purchase this diet for a discounted price.

Your grocery bill may also raise due to special foods needed such as gluten-free items.

Fat Flush Pros and Cons

The Up side
The Fat Flush program has all the elements of a good and healthy weight loss program. It isn’t hard to find success stories regarding this program (however the true test is always the test of time – is the fat loss sustained or temporary?).

Remember this diet is a detox or cleansing diet, thus the very restrictive phase one. Unless healthy eating patterns are applied to your lifestyle, any benefits gained will soon be lost.

The Down side
One criticism is that the calorie level in Phase 1 may be too low for some people (particularly men), and the lower calorie levels could have the affect of slowing down metabolism rather than speeding it up.

There is a significant exercise portion (which is a good thing) and fortunately the longer exercise is added during phase 3. However there is little chance the calorie levels of phase 1 (or 2) will support a strong exercise regimen.

This diet is like many other diet books – the one size fits all approach will never suit everyone. Eight hours a sleep a night may be excellent for some, but with 40 minutes brisk walking a day, plus 2 weights sessions per week, this sleep is simply not enough for some people.

This diet is a book and like all those hundreds of diet books sitting on the shelves, you need to be a fairly motivated and focused person. This is why many of the on-line diet programs have been successful – they offer community, personalized support, lots of on-line tools and menu generators etc, AND can personalize your diet for YOU.

How many times have you tried the “latest new diet”? Only to find yourself back where you started 6 months later. It’s good to have a buddy system.

NOTE: Many medical professionals question the validity of most detox diets as there is little empirical evidence to suggest that any detoxification occurs.

See Also

Fat Flush for Life which is Ann Louise Gittleman’s latest book.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Patty

    I was 71 years of age when I first tried the Fat Flush Diet. It is wonderful. I quit drinking coffee which I never thought I could do, the first few days of no coffee I was tired but soon overcame that. A year later I do enjoy a cup of coffee daily if I choose. But I don’t have to have it to get going in the morning.

    Before I started this plan my cholesterol was almost 400. My last check up, it was down to 165. My doctor was wanting me to start the cholesterol medications but after having been on a few of the statins years earlier, I declined. I told her I was doing the Fat Flush Plan and that I would like to see if that helped. She told me I wouldn’t make a dent in my cholesterol because it was probably genetic. She couldn’t believe the difference. Several people in her office was wanting to know how I did it. I also had lost 25 pounds which I have maintained because I still take the supplements recommended for the plan.

    Before I started on this plan, I suffered with allergies, asthma,. chronic tiredness and lethargy. I also had been diagnosed as pre-diabetic, the doctor had me taking 10 metformin a day and now I take just one for safe measures.

    I am regretful I didn’t discover this plan earlier.
    I lost 20 pounds in the first two weeks of being on the plan.

    • Linda

      Hello yes my name is Linda and I had great success with a fat flush program that i found to help me in just a little over a month . I am 58 and you couldn’t tell now!

      This program worked well for me because she coached me through the steps this lead to my transformation. I even turn myself on now.

  • Shilpa

    i would like to receive food diet information

  • Jackie Marquez

    Is it possible to be an ovo-lacto vegetarian (meaning a vegetarian that still eats eggs and dairy products) and still follow this diet?

    • Dylan

      Vegiterians are always allowed to eat eggs and milk, vegans on the other hand don’t consume or use anything that came from an animal, like eggs milk cheese and honey. So there is no need to call it a ovo-lacto vegitraian.

    • Laura

      Hi Jackie – not in Phase 1. In this phase, dairy products are not allowed. Up to 2 eggs a day are allowed (and encouraged!) Get the book.

  • Lisa

    I have a number of food allergies and sensitivities, including citrus. What do I use in place of lemon juice (cider vinegar?) and the grapefruit?

    • Laura

      Hi — this daily meal is just a suggestion. The point is – snack on fruits. Apple Cider vinegar can be used. Bragg’s organic is the best choice. Get the book! Laura

  • jessi

    in the organic section of your grocery store -of course i forget the brand name but there is cranberry juice- just cranberry juice– there is nothing in it, cranberries are super tart!! this is what you are supposed to use on the fat flush- its super strong thats why you dilute it in the water, its like 8 dollars for the dang bottle but it lasts along time cause you are mixing water with it, and it taste — is not good but your flushing fat out so its worth it

  • mitzik6

    I made my first batch, it wasnt bad I found a place to get day or 2 old peppers, onions,and even the parsley and cilantro! made it from turkey burger, real tasty, I believe 3 days will do it tho,abit to much cilanro i put in LOL! Anyway, I was going buy the mag Womens World and its nothing like here on this site,it just says to add lean meat and brown rice maybe some peanuts ect. after the first week?! Which one gets better results? I need to lose 15 pounds in 30 days so I can quallify for a research Done to help with my COPD as I dont have Insurance, So Its real important to lose quick but safe!! ANYBODY WITH ANY IDEAS PLEASE FEEL FREE!! tHANX MUCH!


      Excercise in 10 minute intervals… rest …. x 3 during 3-4 days a week walk quickly for 10 min walk back slowly. rest …..do this 3 times during day along w diet.
      If hot where u live….. do the walking at the mall…. air conditioned…. Drink plenty of fluids n Breath….. Ask a Pulmonary Physical Therapist to show you proper breathing …. is also on internet

    • Dawn

      Did you end up doing it ? And if so, SHARE PLEASE !

  • Anne Dimino

    I cannot find sugar free cranberry juice only juice that has 9 or 10 grams of sugar or cranberry juice with an artificial sweetner in it. Where can I get sugar free cran juice?


      U have to look in the health foods section…. or the whole foods section….. don’t be stunned when u see price… buy lots when on sale … is like $8-9.00/qt….. but makes lots of water…… (try to stay away from artificial sweetners… my doc says is as bad as real sugar….. Your body only knows sweet=discharge insulin! So your body does not recognize as real….but because sweet shoots out insulin anyway).

    • Lori Fox

      You can find it in Whole Foods @ $7.99 or my choice Trader Joe’s @ $3.99. There is also a recipe for making your own.

    • DisneyMom

      In my local grocery store’s “health food” section, they had Nature’s Promise brand. 100% juice, no added sugar. Beware of those with sweetener added in the form of concentrated juices like grape juice.

    • shipra

      You can only find it in health food store. Good brand name is Tress of life, it will cost you $20 to $25. It’s organic concentrated juice.Hope it will help!

    • ted

      All cranberry juice will have natural sugars in it, so if you’re looking for 0 sugar grams, you’ll never find it. You should be looking for no added sugar.

  • mianaja

    I did this years ago before she actually wrote the book and I actually don’t recall any soup recipe. I just follow the meal plan and drink the cran water and take the supplements and I lost weight. I used this more as a guide of what to eat and how to structure my meals rather than following recipes. I even did this in combination with the South Beach diet and it worked well. What I like is fat flush encourages you to eat good oils and drink frequently which I hate.
    As for exercise, 40 mins a day is only two 20 min periods. That is not a lot. I teach bellydance and at times teach 3 hours in a day. Walking 20-30 mins really is just enough to get your heart rate going to where you can burn fat. The goal is to work up to an hour a day even if its in 10-20 min increments.
    You will feel better trust me. Bellydance is low impact and very image friendly which is why I love it, because it embraces all ages, all bodies and makes women feel beautiful while getting in shape.

  • Jennifer

    Whys everyone complaining about the soup recipe. It cost me $58 to purchase 3 cans of beans, 5# of chicken, 2 zucchini, 4 squash, 3 cans crushed tomato, 3 cans veg cocktail, onion, eggplant, 2 green peppers, a pack of 4 colored peppers, and I got a few things for home that weren’t for the soup. I don’t think its expensive since I made 3 batches & its 2 meals a day. I had the cumin, cayenne pepper & garlic at home. O think $58 fir 3 batches of soup that will be my lunch & dinner for a few days is well worth it. :)

  • Keno

    This diet works; family members and I have lost weight on it with great results and many added health benefits but as with any diet, you need to learn to maintain so you can keep it off and so I am going to start Phase 1 again soon.

    As for the anger over the soup — your anger seems extremely severe for something as small as the amount of a soup recipe. Will it make you feel better if we admit that it only makes 8 cups? Spend a few extra dollars and make a double-batch for yourself, and blame the magazine editors for not printing the right numbers instead of Ms. Gittleman, who really seems to have found the answers for me, at least.

    Stress and anger give you high cortisol levels which are proven to make your belly fat harder and harder to lose. So mellow out, do some deep-breathing exercises, and forget about Julianne Hough or any other pop singer today. (They are ALL fake and none of their recordings or shows use their real voices, that’s just the way of the world nowadays.)

    Let’s get back to diet talk! :)

  • vicki Edgar

    To you that are so upset about the cost of the soup and the amount, it is easy, just add 2-3 cups of water. Let it simmer on low longer and the water will absorb in the soup. The flavor will be great. We love the soup.
    I have stored many beans, and it is nothing to cook the dry beans then make the rest of the soup. I have also used much of the meat in the freezer that is a little past prime.

  • AC

    I agree, 1 have done the fat flush soup diet twice – 3 days each time and it definitely does not yield the amount of soup it states. I had to skimp on a few servings (By eating 2 cups per meal instead of 3)to make it last the entire 3 days. It’s a really tasty soup – and you don’t feel too deprived b/c of the meat and beans. By the end of the 3rd day though, I’ve had enough. So for me -this is only good for 3 days.

    The good part is: I lost 5 pounds both times that I did the diet for 3 days. The even better part is: the weight did NOT come back when I started eating again. Granted, I watched what I ate & did cheat a bit here and there (Possibly once a week)and didn’t gain anything back. I am also walking 30 minutes a day, 4-5 days a week. So, my plan is to do this diet for 3 days – twice a month for 10 lbs a month and spend the rest of the month eating right and maintaining what I lost.

  • Lora

    Why do I feel like EVERYONE on this planet (even the woman who designed this Fat Flush soup recipe) HAS TO LIE! This Fat Flush soup recipe DOES NOT make even close to 16 cups. I followed the recipe EXACTLY (2x I might add), & BOTH TIMES, it ONLY yielded BARELY 8 cups! (I have noticed that other people have found this to be TRUE, as well, yet NOBODY out there is ANGRY about it?) Why does this Ann Louise person EVEN GET AWAY WITH SUCH A BLATANT LIE that’s all over the Internet, not to mention FEATURED IN A WIDELY CIRCULATED MAGAZINE LIKE WOMAN’S WORLD? Not that the following FACT has ANYTHING AT ALL to do with soup, but my “beef” is with the RIDICULOUS LIE-not with the soup that was actually quite TASTY: Julianne Hough ADMITTEDLY did not either WRITE or CO-WRITE a single song on her debut album, yet a few of her fans believed otherwise, nobody corrected those 100% MISTAKEN fans, & that LIE spread like wildfire (across the Internet) just like this Fat Flush Soup recipe is listed on NUMEROUS websites as a recipe that yields a whopping 16 cups of soup. For a POOR person such as myself, there is a tremendous difference between ALL those ingredients providing me with approximately 5 meals VS. ALL those ingredients (& LEAN MEAT is not cheap-neither is vegetable juice) ONLY providing me with approximately 3 meals!

  • Marlissa

    I believe the yeild is overstated, I have made 2 batches and it is only coming up with between 8-9 cups. The soup is great and I lost almost 4 pounds in 3 days, so will keep it up for the first week.

    • Jessica

      When my mom and I made the soup, we only made one batch and it was enough to feed myself, my mom, step dad, and step brother for more than 3 days. And that’s with eating 3 cups per serving and eating it twice a day. So I don’t understand how you didn’t get enough. I don’t think you’re putting in enough liquid.

  • Melanie

    My comment is more a question than anything else. I have not yet received the book, but have heard many good things and was recommended this diet from my aunt who had tremendous results. I used the sample meal plan to start the diet today and I will be getting the book in the mail in one day.

    My question is: I am going on vacation this weekend for 4 days and staying in hotels where I cannot cook. Are there meals in the book that can help me out with this? Maybe I can run to an organic food store where I am staying and try to find as much as I can that I don’t have to cook?

    Any suggestions would be very helpful. Thank you!

  • Jamira

    Fantastic diet. Both the Fat and Gut flush helped me to lose weight and change my everyday habits. I was not strict to the rules of the diet but I never strayed far. I lost weight, felt more energetic and was able to maintain. The first 2 weeks are very difficult and I need to set aside 1 month every year for the diet as weak eating habits re occur. This diet well worth it for both weight loss and lifestyle change.

  • Barbara

    This is great thanks for the information.
    Already lost 23lbs in 1 week.

  • Busy Lady

    Bought this book back in 2001. Done the diet many times since. It won’t be easy for some but hang in there. My first time was 2001 & lived in the South. It was very difficult then b/c organic stuff were expensive & hard to find. I’m a carb addict & must have my coffee so I feel your pain. The main key to success is PREPARATION, mentally & physically. Don’t use your kids, jobs, school as excuses, although doing the diet with your spouse helps. My husband lost 7# & several inches in 9 days. Use your clothes to gauge your success rather than the scale. And ladies, your belly will stick out near your periods but it’s only temporary. Don’t freak out. The diet is working. I went off track a couple of times. Just get right back the next day and keep going. This works because you are eating food not engineered substances or doing surgery. I’m a working mom with 3 kids, 2 part time jobs and in school full time. If I can do it, you can do it too. It’s worth the investment.

  • Adriana

    I`ve started this fat flush diet 3 weeks ago. I was 171lbs and now I`m 154lbs. YES I LOST 17LBS IN 3 WEEKS. I don`t follow every single meal of the book but I keep the vegetables, salads and proteins that they said. I run/walk about 20min per day. It takes time to shop and prepare all the meals but I don`t really mind that. I`ll stay in phase 1 for 1 more week then go to phase 2 until I reach my goal of 130lbs. This really work guys.

  • morgan

    I’m 5’7″ and almost 180 lbs. This is the heaviest I have been in my entire life…I used to weigh about 150 and still wasn’t happy then, not sure how I let myself go like I have but over the course of 4 years I’ve put on these 30 lbs that will NOT go away! I just ordered the Fat Flush Plan Program book that has the Plan, Shopping List and Cookbook in it and I am so thrilled to start it! I’ve only heard good things about it and I’m hoping so badly I get the same results everyone else does! So, thank you to everyone who posted on here because you’ve given me the extra boost I need!

  • Yvette

    This is an awesome detox diet and the book has so much detail about our toxic environment. When I first tried it a few years ago I lost 11 lbs in 8 days with no exercise! I felt great and others noticed the changes too (better skin and hair, etc). It’s definitely a “go to” diet when you know you’ve been using bad eating habits or after the bulky holidays. Since the results were almost immediate, it was easier to stay on this diet than others.

  • Heather

    Dont go looking for Cranberry JUICE…look for Cranberry EXTRACT. Its a bit pricey (about 10-12/bottle) but it will last you 2 weeks because…you do a 1:8ratio. Which means 1 part Cranberry Extract to 8 parts water. That is the major reason for the ‘flushing’ of the system. It is a bit tart but you will be used to it in no time.

  • jackie

    I got this book from the library a few years ago and tried it for 1 week. I had great results,especially with abdominal bloat shrinking away. It was impossible for me to give up coffee w/out extreme migraines,so i found a low caffeine green tea and subbed it. Just dropping the half and half helped. The psyllium is found in metamucil or other fiber laxitives,but most contain sugar, i found the SWAN brand to be pure and the cheapest anywhere. Trader joes sells the cheapest pure cranberry juice,but the Knudsens brand,which at first appears very expensive, needs to be diluted down,making it much cheaper.I like this brand because they are trying to become non-GMO,and orgainic when possible. When you look for soy products try to find the non-GMO label,our bodies are not meant to eat these un-natural products.If we buy these,our dollars make producers take notice. I try when i can. This is a hard diet but it works, and when i told by very overweight sister about it,she tried it and immediately saw results,losing 20+ pounds in 3 weeks and excercising for the first time in 40 years. Her boss was so impressed he he got her a membership to curves. We never bought the supplements,we couldnt afford them,and we both have no other underlying issues,ie, yeast,arthritits,etc, which i think these supplements can be very helpful t0o people who are deficient in certain vitamins,minerals,etc,but im not for ‘blanket treatment’for everyone.There is a website called CALORIE COUNT @ about.com that you can enter in everything you eat, and it gives you a visual graph of all the vitamins and minerals you are lacking. that way you can focus on what things you need to eat to meet nutritional goals. You can see in black and white what you need to add,and its never junk. by pre-entering what you plan to eat the next day, you can see there is no room for garbage,in fact it is very difficult to eat so much healthy food, 1500 calories of fruit veges lean protein and especially 30 gramsor more of fiber is a challenge!!!! good luck and remember our bodies are the temple our soul lives in,we need to respect it and give it the proper fuel so we have the energy to help others who need us.

  • catherine Jones

    I am a very small woman so I have found that I have to eat slightly smaller portions. Nevertheless, this is the only diet I have ever used and try to do it twice a year. I usually lose about 6-7 pounds in phase one which is just right for me. The eating habits are sustainable and I am able to maintain the general principles on my own. By the end of phase one I am ready to kill for a cracker!

  • debv

    I have done this diet with my husband, spring and fall, since 2006.
    we LOVE the way we feel- i NEVER cheat, i ALWAYS lose at least 10lbs in two weeks. The first year we did it we kept on into phase two and three and within six months I lost 23 lbs. After phase two we did the 80/20 rule: we ate healthy all week and splurged on weekends. I didnt start a weight gain until I fell back into my old ‘ways’, so every six months we do it, and YES for some reason we slip back. BUT now are hooked on feeling good! We are 54 and 64 yrs old.

  • Megan

    I did this diet a little while ago for 2 weeks before my vacation to Florida. I am 5′ 7″ and was 175 pounds. In only 2 weeks, I was down to 155. I still want to weigh less (145 lbs is my goal) so I am starting the fat flush again today!

  • sharon

    I am really amazed at my sister’s weight loss in just a few weeks. I am concerned about her ability to stay on it at length, but she says that she is sure that she is addicted to carbs and that while she is on this diet, she is feeling great! She looks wonderful. She has lost that red, splotchy look; she has lost the bloating and her cloths are looking lose and lovely. I am sure of this; she feels a lot better and more active. I am thinking about starting the diet today. I had the two poached eggs and veggies for breakfast and have cod fixed for lunch to go with a salad with vinegar and oil. It may not be the true diet, ( I haven’t read the book..) but I am looking at the basic theory and working toward the goal of treating my body better. That means, I will eat less bread, pasta, and fewer bananas, that’s for sure.

  • Laura

    Did this diet a few years ago and loved it (great for short-term weight loss) but did have some strange reactions. I broke out in a rash all over my body from the cranberry water- guess this is common so if sensitive substitute cranberry with pomegranite or half and half.

  • Brenda Maser

    I have only been on this for one week. But OMG I feel GREAT already… I know I am losing lbs, but plan to weigh in exactly one week which will be Monday. My husband is doing it also, which is helping a lot. And, LIBIDO – YES, and helped my hot flashes during the night on this eating plan. LOVE IT so far!



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