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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.
Click Here to purchase the book at 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.
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.
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I just finished reading the fat flush plan and really think you should read it before sharing your opinions of what you think this diet consist of. It is a great way to jumpstart a new healthier lifestyle, but yeah if you start eating fastfood as soon as you finish phase 3 the weight will come back.
after you finish phase 3 you should be disicplined enough to not stop at every fast food joint you see!! really you have to first commit to helping your own health.
Interesting concept but you are forgetting one simple process, Diets don’t really work. People need to change the way they eat to a more healthy standard and exercise. If you indulge on bad things you need to evaluate that aspect of your life. I do like the cran-H20 concept though. Cranberry juice straight is very good for you!
with this diet is this what you eat everyday? and where do you get cran water? and what is the cocktail drink made?
Cran water is unsweetend cranberry juice (knudsen brand) not Ocean spray. Mix one cup unsweetend cranberry juice with 7 cups filtered water. you should drink 64 ounces a day. http://www.annlouise.com/ I’ve read the book, i’ve visited the web site….tons of great information, VISIT THE WEB SITE!!!!!
I’ve been having lots of problems with constipation and tiredness. My doctor suggested I try the fat flush plan to help my body and clense it and rid it from all toxins. I read the book and I see exactly where all my problems come from, it makes sense. I’m ready to start this so wish me luck. I also read her sesonal detox book. Very interesting stuff.
The Fat Flush Diet is a three part system. First, you must detoxify your body of all the bad food you have been eating. To do this, you must deprive yourself of all sugars, salt, oils, carbs and dairy. You don’t do this forever, and the author never suggests you do this forever. You do this only for 2 weeks. You eat wonderful things for your body. Flaxseed oil, unsweetened cranberry water, leans meats (like fish, seafood, lean beef, veal, lamb, skinless turkey or chicken), 2 eggs per day, vegetables (like asparagus, green beans, broccoli, brussels sprouts, cabbage, cauliflower, Chinese cabbage, one carrot, cucumbers, daikon, eggplant, spinach, escarole, collard greens, kale, mustard greens, romaine lettuce, arugula, radicchio, endive, parsley, onions, chives, green and red bell peppers, jicama, mushrooms, 3 olives, radishes, mung bean sprouts, okra, alfalfa sprouts, tomatoes, watercress, red or green loose-leaf lettuce, zucchini, yellow squash, water chestnuts, bamboo shoots and garlic), fruits (like 1 small apple, 1/2 grapefruit, 1 small orange, 2 medium plums, 6 large strawberries, 10 large cherries, 1 nectarine, 1 peach, and 1 cup berries – blueberries, blackberries and raspberries), and several spices (like cayenne, dried mustard, cinnamon, ginger, dill, garlic, anise, fennel, cloves, bay leaves, coriander, parsley, cilantro, apple cider vinegar, and cumin). Ann’s example of a day’s diet is good. But again, you only eat this for 2 weeks. Then you incorporate one carbohydrate per week. Pick one, maybe rice, and eat it for a week. Different carbs make people feel different ways. You must try them all and see which one works best for your body. If you feel tired, or bloated, it is not the right carb. So the next week try wheat. Another thing to remember is this two-week diet is designed to detoxify your body. We are all going to go out to eat again and we are all going to gain weight again. The book suggests doing the two-week plan four times a year. That way, once you have detoxified your body, you can go back to eating the carb that works best for your body.
I love The Fat Flush Plan. It is a great book and a wonderful way to stay healthy. For years I have done it and found that the more you do it, the more your body will crave pure and simple food. It craves the way you feel after you are done with the two-weeks. You feel more alert, rested, and overall, skinny. You shrink your appetite and can’t eat as much as you could before you went on the diet. You can taste how salty or greasy things are, and you won’t WANT to eat them. This diet is designed to help you change your life, and when executed correctly, it will. If you have any questions about how it works you should read the book. Most of the people who have left negative comments have not read the book. If they had, they would understand why they are incorrect in their assumptions. I am very thankful to have found such a wonderful plan to keep weight off and detoxify my body. Thank you Ann!!!
Does this actually work?
Even without the dieting?
I am only young and have watch my parents go on diet after diet.
This book, not only informative, has actually helped them lose kilos. It steps you through what is actually going on in your body and explains why what you’re currently eating isn’t working for you. It’s fantastic and I would recommend it to anyone motivated and looking for a book that works.
I did the fat flush diet last year but I developed an allergic reaction to the cran-water(although the fat flush plan sees it as physical signs that toxins are leaving your body). Another fat flusher told me that it is quite common to break out into a rash (mine lasted for 1 week) and suggested alternating with pomogranite juice. I haven’t tried it- still nervous to fat flush again since i was left 8 pounds lighter but with an ugly rash!
to anonymous.
ever heard of vegetarians? veg & fruit and still alive??
get outta mac donalds and open your eyes
I did the fat flush diet, lost a few inches must say i felt great until i went back to old habits. truth is…you are what you eat.
I do continue to take the long life cocktail before bed & on raising in the mornings. The water with lemon/lime was not new to me. I’m about to start the Fat Flush Plan again then my girlfriend
told me about the Gut Flush Plan by Ann Louise Gittleman as well, what’s the difference?
to Laura: You have to drink 8-10 cups of filtered water daily in order not to have rashes, toxins have to come out thru urine or poop if that is not happening it will come thru the skin. don’t use bottled water. Find Living water or Purified water not Reverse Osmosis water either. This diet is the best to follow and easy to do.
YES! I love this diet!!!! I am not good at dieting at all! However, this one really worked for me. I lost 20 pounds easily on this diet..and I only needed to lose 20 in 8 weeks! I made it really simple for myself by of course drinking lots of cranberry water with stevia and ate lots of steamed vegtables with the seasoning they suggest. You can eat as much vegtables as you like..so use it to curb the hunger. I stuck with 3 ounces of pretty much any protien 3x per day. I also encouraged 3 other friends to do the diet..we all lost 15 or more pounds and have kept it off. By the way, I just at apples 2x per day in between meals. Don’t get into the fancy recipes, just stick to the basics..be prepared and you will lose!!
I highly recommend Fat Flush and please, read every book Ann Louise Gittleman has written. I lost 38 lbs over the course of 6 months, came down two sizes and never felt better in my life. Once you understand how everything works within your body and how it metabolizes different foods, it will become priority #1. My initial reason for going on the diet was not to lose weight, but to feel better – and the added bonus was the weight loss. That was 4 years ago; I have slipped up a bit and gone back to eating wheat products – the result: feeling sluggish, tired and gained back about 12 lbs over the course of 3 mos. At age 56, I’ve always struggled with about 30 excess lbs., but this was by far the best, easiest and rewarding with more energy
This plan really works. It’s simple healthful eating. Fruit, vegetables, and protein along with flaxseed oil, GLA supplements, and a multivitamin. I lost 10 pounds in one week. Yes, of course that was water, salt, and all the other nasty stuff my body was retaining because of my bad eating habits. I felt like a million bucks. At 50 I decided to take the challenge not for “looks” but for health. My blood pressure went down too. It’s not only effective but so healthy. Ask your doctor and I’m sure they will agree. If you need more protein, just add a few ounces. Men will need to eat more protein. It really works. Read the book, visit the website. Don’t read the rumors written in so many of these postings. Go to the source.
I’ve found diets discouraging but this one looks much different after reading the book thoroughly. This time I’m looking for better health and more energy. I’m confident if I stick to those goals I’ll succeed. Wish me luck! Luck to you all as well! Let’s all be the next success stories – chuckles!
How is this long life cocktails made? Pls assist…want to start this fat flush right now? I feel so bloated after the long holidays!!!!!!!!!!! tnx! Happy New Year to all of you!
I have just started the fat flush plan for the second time. I was on the diet for 6 weeks two years ago and lost a solid 20 pounds. I never had results like this. The first few days are tough but after that you get use to it and within a week on the program I was bursting with energy. To the person that said it is a fruit and veggie diet and you should not stay on it for more than a few weeks…not true. You have two portions of meat or fish daily. Two pieces of fruit daily and all the veggies you can eat. In addition you have eggs, take suppliments, flaxseed oil, drink cran-water, life-long cocktails and warm lemon water. The idea is that once your body has burned off the bad carbs in the first few days it then looks for something else to burn. Your body decides to burn your fat for energy and WOW does it ever! In addition to burning fat I found it did so much more. My energy level was through the roof. My skin looked amazing. I slept like a baby. I didn’t have any more heartburn, and I was plagued with heartburn! I no longer got period cramps. If you stick to this diet you will look and feel 20 years younger. But be warned, this is not an easy diet. It required your full dedication. Fresh fruits and veggies. I ate organic as much as possible. No more shopping for frozen dinners. When I went to Wholefoods to prepare for this diet the woman helping me with the supplements said “what diet are you going on?” I told her “the Fat Flush Plan”. She said “Oh, that’s a great diet…if you can stick with it”. She didn’t last a week when she made the attempt. I strongly suggest that you buy the book. It can be found in any book store. The best advise I can give is that you should buy a lot of Glad plastic containers. I would cook twice a week. Steam several different kinds of veggies and put them each in separate containers. Grill beef or chicken and place them in different containers. When you get up for work in the morning you just fill containers with what you will eat while you are away from home. Preparation ahead of time is key. Especially if you live alone like me. If I came home from work tired it was the difference between fast food or going right to the fridge where I just had to pull out the containers, make a plate and pop it in the microwave. It worked out good for me. If you’re considering this diet, the supplements and flaxseed oil can be very expensive. DON’T WASTE THE MONEY IF YOU ARE NOT HIGHLY MOTIVATED.
I am from Canada wanting to start this diet tomorrow, but could not find any unsweetend cranberry juice besides at the health foods store that was quite exspensive so i bought the low calorie Ocean Spray cranberry cocktail juice, can anyone tell me anywhere to find unsweetend or a name brand? thanks
I am 69 years young and am a cancer patient. However my treatments have made me gain 150 pounds over the past six years. I have started this plan and have lost 13 pounds in the past 9 days. My doctors have told me that I couldn’t lose weight because of my medications.I guess they were wrong! I have not taken any pain medication or sleeping pills during this time, for the first time in the six years. I’m doing fine and will continue to see what happens next.
Lina ~~
you can make your own cranberry juice by cooking and straining the berries and
sweetening it with a fruit sweetener or you can drink it unsweetened.
1 pound bag fresh or frozen cranberries
1 quart water
Wash and drain fresh or frozen red-ripe cranberries.
Combine cranberries and water in a large pan.
Bring to a boil. Reduce heat and cook until berries burst.
Strain juice through a fine strainer lined with cheese cloth.
Sugar can be added to juice to your taste.
Reheat juice until it is almost, but not boiling.
Pour into jars. Allow to cool before refrigerating.
organic stores and any bulk food stores should have the unsweetened cranberry juice it is usualy around 5 or 6 bucks a jug but…. you dont use a whole lot at a time so it does last longer then you may think i had intended on doing this diet…… i never could follow thru because of my low income… my dad bought it for me because he said i was to fat every time i saw him maybe i didnt do it partially cuz of him? i have candida … i am doing that diet starting today… its kinda like phase one with out the coctail and well… its just meat and veggies for few weeks
This diet worked for me. I was only on it for around 2 months and lost about 20-25 lbs. The hardest part is sticking to it. I gained the weight back, but it took much longer to gain it back than it took to get it off. My goal was to lose 60 lbs. My goal now is to lose 70 lbs, and I hope to do that in 6 months.
well im gonna try this diet im a diabetic and have been trying to lose weight!!
I love this program. I used it to “detox” my body before I got pregnant. Now that I am ready to lose the rest of my pregnancy weight (I gained 60 pounds and have about 25 left to lose) I decided to go back on the program to lose the weight. In 6 weeks I’ve lost 15 pounds and I feel great. It IS difficult to plan/prepare everything required- especially when you have kids to chase all day. But you can make your own modifications (for instance, I don’t use strictly organic stuff) and still be very successful with some simple planning ahead. It has helped me to “re-program” my mind and body to make better choices-even on those nights when I go out to eat. TRY IT! You’ll feel great!
I did this diet years ago and felt great and lost weight slowly but steadily. It is a commitment but once you get in the groove it is very easy to live with. Medical tests at that time showed excellent results. now, at 51 and diagnosed with hashimotos and having gained 4 pounds in one month, I am going to try it again – for the health and weight reduction benefits. No one could argue that the diet isn’t healthy – and if you need more food, well eat it, but know that may effect how quickly weight comes off.
good luck
I was on this diet about 2 years ago and was sucessful. Just went back on it and this time it seems harder due to the headache I am constantly having this 1st week. I think after this week things should get better. I hope to achieve the same goal as I did 2 years ago. Also afterwards and during the maintenance I continued to drink 4 oz of the cranberry cocktail during the day along with my snacks/water and was able to achieve great results.
I find it humorous that many of the comments about this diet are “Oh, I did it a few years ago, and it was great. Now I need to do it again because I gained back all the weight I lost when I was on the diet!”
Maybe it’s just the calorie restrictions that’s working in this diet, and not actually any kind of magical body detoxification. Also, what good is losing weight if you can’t (or won’t) maintain the protocols of the diet to keep the weight off? Why not just count calories, drink lots of water, and eat healthy instead of spending all your money and time on fad diets?
As a serial dieter, I realized this past spring that I had reached my highest weight ever. (I am 45, mother of three, high school teacher.) I bought the book and tried this diet. I found it the easiest plan to stick to. Always in the past, I had found it difficult to give up carbs and alcohol. On this diet, I didn’t even crave them. I lost 10 lbs the first week and 5 in the second. I am hoping that I am able to continue until I reach my goal of losing 40 lbs, and sustaining that loss. My daughters are 18 and 19. Should they ever need to lose some weight, I would recommend this plan.