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Fat Flush Diet
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.
Fat Flush – Detox and Weight Loss
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.
The program has 3 phases:
Phase 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.
Exercise
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 |
| Breakfast Vegetable scramble – 2 scrambled eggs, with spinach, green peppers, scallions, and parsley. 8 oz glass of cran-water [diluted unsweetened cranberry juice] |
| Snack 1/2 Large grapefruit |
| 20 minutes before lunch 8 oz glass of cran water |
| Lunch 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 |
| Dinner 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.
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.
Recommendations
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.
I think all this is crazy. I understand flushing you system for 1 to 3 days, but for toxins not to loose weight. YOU WILL GAIN IT BACK!! I have rentecently started loosing weight and so far ive lost about 22 pounds over the period of a couple months. I cant even tell that im trying to loose and i still get all my goodies that i cant live without just less of them. Ive added fruit and veges in my diet which took place of alot of bad things ( like sauteed zuccini instead of a bag of chips for a snack ) and i dont miss any thing or even feel like im on a diet. Just make little suttle changes in every meal and youll loose weight without even trying. Eating just fruits and veges will not work . You will end up bingeing for like 3 years:)
Can anyone give me an example of a typical Fat Flush breakfast? I am seriously considering trying this, not as a diet, but rather as a lifestyle change. Is it easy, or does it take a lot of pre-preparation? Any example meal plans? Also, I am a fruit freak! Any fruits that are off limits?
I am a sugar addict. Last year I did fat flush for 3 months and felt FANTASTIC. My sugar consumption has been crazy again so now I am back and only 2 days in, I feel loads better. I don’t know why I ever started eating sugar again…oh yeah, I’m a baker.
Taylor, your diet is very unhealthy, you must be 16, people need protein and protein helps metabolize fat. While a moderate amount of fruit is healthy you RX adds to much sugar in to the diet with no protein or complex carbs to help metabolize it.
Can anyone answer if the Fat Flush diet is good if you are anemic?
I’m on an iron supplement of 48 mg. per day for my anemia and I wanted to know before I started this diet, if it would be safe for me?
I looked at this carefully, and I’m going to try it. Unlike what many on this forum are saying, this is NOT a fruit- and veggie-only diet! It includes a lot of protein, even eggs. And the whole point of the book is that this is not a weight loss diet, but a lifestyle diet. It totally debunks what we consider “normal eating” for what it really is, unhealthy eating. We Americans have to get our heads out of the sand about what is “normal eating”, because it’s not what we think it is. It’s no wonder we have a health crisis in this country. Also, if you really read the book, you’ll see that the author says you need to increase the caloric intakes according to your own excerise plan, or if you’re a man, or large-boned or whatever. So be sure you’re really reading what she says and not just spreading rumors.
MunkyBonzz, in answer to your question, the book is called The Fat Flush Plan, and it is written by Ann Louise Gittleman.
I started the fat flush plan 2 summers ago and I lost a little more than 20 pounds. I stayed in phase one for nearly 2 months and was so discipled, thanks be to God. I was so happy and energetic. My greatest mistake was that when I should have moved on to phase 2 I fell off the wagon and since then I have gained 30 pounds! YIKES!!! I just made a trip the health food store and the grocery store and I am in great hopes of actually sticking with the program again with the same self discipline as the first time. I failed to mention I have returned to phase 1 about 40 times in the last 2 years just to fall off the wagon in a week or so. Look at this like quitting smoking, only when you’re ready will you take action. To all of you out there seeking information, you can go to any health food store, ie. GNC or a local health food store and ask about the fat flush plan and they will help you get started. I will warn you though, it is not cheap, so be prepared and good luck.
I’m a diabetic and my doctor gave me the “Fat Flush Program” and told me to try it out a.s.a.p. So, I was wondering a couple of things if anyone can help me out, please. One is this the correct Fat Flush Program or is this just one of many online? And Two,does it truly work & is it easy to stick with? Because I’m in a bit of trouble and my doctor that this may be what does the trick. I pray…..Thank you for any input at all.
I agree your only getting like 800 calories a day.
I got sick, tired and shaky not to mention mean, because I was hungry.
I did loose 5 lbs though, but still I want to live my life, make healthy decesions, I don’t think the Lord would want us to starve all the time. Read into this, there is a lot of malnutrition in this “DIE-T”
Angelina, the book is called Fat Flush Plan.
Can someone tell me the name of the book?
yes i did the flush with hot water ,lemon in the morning and the long lifer cocktail drink at night ..cranberry and ground flax.
I stayed on this diet for 2 weeks eating veggies fruit …protien and evening primrose oil…the idea is to change yr eating habits..when i finished this I never went back to junk food again.
I lost 12 pounds and never gained it back…that was 6 yrs ago….\ill never forgewt the first trip to MacDonalds after that…yuck the french fry tasted like a coating of grease in my mouth….yes I say try this life style change…I had so much energy,my health my skin…it was amazing!!
Three years ago I did the Fat Flush plan…it worked. I lost 12.5 pounds in two weeks and I felt great. I swam a bit everyday too. It made me feel so good I remained eating healthy for a few years and kept the weight off plus another 10 pounds….then I went back to eating carbs and have gained it back. I am starting the Fat Flush again this week..I say try it.
that is the point anonymous on any diet you aren’t supposed to go back to the way you were eating before. you have to change your lifestyle and keep it that way. not just do it till you reached your goal then throw it to the wind. A diet isn’t by definition a way to lose weight its just the way you eat you either have a healthy one or an unhealthy one, one that makes you fat and have low energy or one to invigorate and energize. just remember everyone “you either live to eat or eat to live”
i think that only eating fruits and veggies for a month is incredibly UNHEALTHY. Who ever is doing doing this should seriously re-evaluate what they think to be healthy. sounds border-line eating disorder to me.
as soon you go to eating normallie the weight will pile on
I have followed this diet with tweeking it a bit to fit my own lifestyle. It does work and it makes you feel so healthy and have energy! I sent it to my sister and she feels the same way. I only lasted a week on the detox but after that you stop craving bad foods and want to continue eating healthy. I suggest trying it.
This is such a FAD DIET, some people lose some, some people don’t. The caloric intake is not healthy by any circumstances.
Anybody who eats 1100-1200 calories a day will lose weight, even if it’s ice cream and bread! Consuming that restricted number of calories is not a sustainable eating plan. Nor is eating a diet of fruit and veggies all day long. Strive to eat what we humans were designed to eat: wholesome, unprocessed foods in reasonable portions. Our hunters and gatherer ancestors did not go to 31 flavors, or sit around on couches munching on snacks. They were lean and strong from leading physically active lives. Incorporate some of the healthy aspects of the fat flush plan into your daily diet (like the long life cocktail), but use your common sense. There is no mystery to what it takes to be healthy. The root of it is your mental state. Decide to honor your body with good things only, and your body will respond in kind. Trust this process and then you can let go of all diet plans.
How do you make the Long Life Cocktail Drink??
Isn’t it a shake?
I am just starting the Fat Flush diet. After three days, I have lost 4.5 lbs — probably all water weight, with the numerous diuretics included in the diet (cranwater, lemon water, dandelion root tea, etc.). I bought the book and have glanced ahead at the future phases. The diet is very similar to the macrobiotic diet, which I followed for several years a while back. It’s basically good, healthy food in moderate quantities, organic if possible, avoiding toxins like caffein, alcohol, dairy, etc. Very similar to macrobiotic. Yes, a lifestyle change for most Americans.
This sounds like a great way to lose weight but not keep it off… losing weight is a lifestyle adjustment, you can’t expect to lose in 2 weeks what you have gained in months or even years. I suggest that you do it the HEALTHY way, by eating a balanced meal and exercising.
For Taylor:
That is not a mix of Fat Flush…that is just a fruit and veggie diet which should not be attempted for more than a couple of days.
Lewis:
You only mix 1 or 2 tbsp of ground flaxseed into the cran-water once a day (in lieu of psyllium husks if that is your preference).
To All:
I would strongly recommend buying the book (or checking it out at the library) before attempting this diet. The blurb here is certainly not enough information to do it properly.
Also, with exercise I believe you are supposed to keep it mild during the first phases and just do some bouncing on a rebounder (mini-trampoline) to get your lymph system going and since you aren’t eating enough for a strenuous workout plan. (Haven’t read the book in a while and need to refresh myself on it).
TTis program really works. I have had great success on it. The support is really awesome and the websites are great. I use http://www.annlouiseforum.com all the time – it’s where other folks doing the Fat Flush Plan share recipes, ideas, success stories and yes, even our struggles. I have dropped 60 pounds in three years and have kept it off! The forum also has medical professionals and experts that reply to your questions. Ann Louise also interacts on the forum. She has a good website with more information and articles for free at http://www.annlouise.com. I can’t say enough good things about the Fat Flush Plan.
I mixed this diet, along with another detox diet to create my own detox plan thats working great for me.
I’d love to share:
First three days:
Before breakfast drink warm water mixed with 1/2 a squeezed lemon.
For breakfast, have only one kind of fruit, and water. Eat until you feel you’ve had enough.
For lunch, choose between an orange, grapefruit, or plum. Eat until you feel you’ve had enough.
For a snack, drink water, cran water, or carrot juice.
For Dinner, eat only an apple, a pear, grapes, or a banana. And, a glass of water.
Be sure to drink 8 glasses of water a day, along with vegetable juice. Now that the first three days are up you can mix your fruit. Continue on the diet below for at least a month.
For breakfast: mix fruits such as oranges, kiwis, pineapple, grapefruits, or plums. Water.
For lunch, mix only grapes, pears, bananas, mangoes, and lettuce. You can also eat dates, or a handful of dried raisons or apricots.
For a snack, drink a large glass of water, cran water, or carrot juice. Preferably, carrot juice.
For dinner, enjoy a salad , fruit, and water. No salad dressings. Only olive oil.
When doing any detox diet, you will notice symptoms at first. But once your body adjusts to your healthier way of life, you’ll feel much more energized than you ever have! Once you’ve done this diet for at least a month, you should add brown rice to meals. Its a good idea to incorporate the brown rice into your plan and stick with the diet for at least a few more weeks. If you love the way a detox diet makes you feel defaintly try changing to an all vegan or organic diet. The transition should be easy once you’ve been on a detox diet for this long.
GOOD LUCK!
where is the book sold , i need all the instructions.
how much ground flaxseed do you add to the cranberry juice/water, and how often do you drink it?
and add ground flaxseed
It is a 7 parts water to 1 part unsweet cranberry jucie.
I need to know more about the drink and how it is made, can anyone tell me more about it and how much and of what to make this drink