Fat Flush Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

fat-flush-planThe 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 Fat Flush Plan consists of 3 Phases as follow:

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 20 Minutes Each Day

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 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 Downside 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.

Also Available: Fat Flush for Life

fat-flush-for-lifeThe book describes general recommendations on how to structure your diet with lean proteins, healthy fats and low-glycemic index carbohydrates. However the foundation of the Fat Flush for Life program are the seasonal detox plans that help your body to cleanse and eliminate excess fat by taking advantage of your way your body naturally responds to the seasons.

The detox plans included in the book are as follows:

  • Winter Fat Flush
    This program helps to jump-start your metabolism and protect your immunity while keeping you feeling warm and satisfied in cold weather.
  • Spring Fat Flush
    Release liver toxins while nourishing the body with a lighter way of eating that is cleansing to the body.
  • Summer Fat Flush
    The detox process is accelerated to help you burn fat faster during the warmer time of the year while still focusing on releasing accumulated toxins.
  • Autumn Fat Flush
    A vegetarian plan that enhances body cleansing and resets metabolism.
  • The 5 Day Hot Metabolism Booster
    A plateau-buster that is guaranteed to help you take your weight loss to the next level. This plan helps to shift stubborn weight gain and incorporates the use of thermogenic herbs and spices.
Click here to purchase this diet for a discounted price.
    References:

  • Mason, R. (2002). Chemical Toxins and Obesity: Paula F. Baillie-Hamilton, MB, BS, D. Phil., Explains the Link. Alternative & Complementary Therapies, 8(4), 218-223. link
  • Le Sueur, J. (2009). Detox Diets: Worth the Effort or a Waste of Time?. Professional Beauty, (Mar 2009), 184. link
  • Atkinson, R. L. (1989). Low and very low calorie diets. The Medical clinics of North America, 73(1), 203-215. link
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: May 4, 2015. Disclaimer

94 Comments

  1. divid 1 month ago

    i lost 10 lbs for first hour when i use this diet.

    Reply
  2. Emma

    Did the flash flush diet several years ago. Lost 8 lbs the first week. Overal ended up losing 14 lbs. and two dress sizes. Whenever I am looking to jump start a weight loss habit I start with this program for the detoxing effects. On the downside I have never completed all three phazes or did this for an extended period of time. If you are ready to diet and want some quick weight loss to get you excited than this one is for you. You will feel awsome a few days into the program !

    Reply
  3. SB

    Only the strong will survive, especially if you have partner that eats whatever they want and not gain a pound. I started this diet a week ago and I’ve lost 7 pounds. Phase 1 is kind of boring, will be moving to phase 20 real soon.

    Reply
  4. PF

    I WENT AHEAD AND STARTED THIS DIET TO ALMOST A T, BECAUSE I DONT HAVE MONEY TO BUY THE EXPENSIVE FLAX OR PRIMEROSE OILS AND SPECIAL WHEY PROTEIN, BUT IN 3 DAYS IVE LOST 5 POUNDS AND COUNTING. THAT IS MORE THAN WHAT I LOST IN A WHOLE MONTH OF STARVING AND DOING EXTREME WORKOUTS AT THE GYM…

    THIS CLEANSE REALLY ELIMINATES EXCESS TOXINS, FATS, AND WATER IN YOUR SYSTEM! PLUS IT MAKES YOU FEEL GREAT FROM THE INSIDE OUT… I WOULD HIGHLY RECOMMEND IF YOU ARE 150% SERIOUS ABOUT LOOSING THE WEIGHT 🙂

    Reply
  5. mamaof4boys

    i just have those last 10 lbs. to lose. will i see the same results?? i like what i’ve read so far. thanks!

    Reply
  6. Love this

    I started a week ago and am down about 10 lbs. Feeling much more energetic and not totally sick of the bland choices yet. I am going to continue on phase one for as long as I can because the weight is literally melting off!

    Reply
  7. Lori

    I did this diet (not 100%) and lost 20 lbs the first 2 weeks. It has been two years and the weight is still off even though I’m not on it at the moment. I felt wonderful. I would not recommend the cold turkey no caffeine as the headaches are not worth it!! I drink 1 cup of regular coffee a day. It does work (even if you don’t do it exactly) and you will be amazed at how loose your clothes will get so quickly!! this is the ONLY diet that has ever worked for me!!!

    Reply
  8. heather

    i started a diet 2 weeks ago and have lost 14 lbs…a friend of mine does this diet ..so i may start…im not so sure about all the restrictions…since ive lost weight eating whatever i have wanted the past 2 weeks…its all about [portion control…but im on a mission so this may have to to…

    Reply
  9. Denise

    I have tried this diet a few time and can’t get back the 1st week. Even though I had lost 5 pounds I got very bored. I feel like because the spices even are so limited I was always struggling to find food that was quick, good and tasted decent. I find that grilling meats just naturally gives it more taste but I can’t always do that because of weather. Any recipe ideas people can share would be greatly appreciated.

    Reply
  10. Gail

    Any good recipes for a salad dressing? I’m on my third day and lost 5lbs already!!! Doing the Fat Flush Smoothie Shakedown. Just 19 lbs to go 🙂

    Reply
  11. BEVERLIN BROWN

    IAM NOW ON THE FLAT FLUSH FOR LIFE AND I REALY LOVE IT. I WASE SIZE 20-22’S NOW IAM 17 TO 18 SIZE I REALY LOVE THE DIET.

    Reply
  12. Deb Statz

    I did this cleanse/diet back in 2005 with great success. The reason I started it was because I had an itchy body and the doctor couldn’t figure out what was wrong (I used to scratch my legs until they bled and it was spreading). I went to specialists and everything was normal, tried every kind of cream under the sun, nothing worked. I was desperate for a solution and figured I might need a good cleanse. I read up on cleansing products and they just scared me. However this body cleanse sounded healthy (all natural products), and I liked the way Louise wrote the book. This diet flushed out whatever was going on, yippee!!! The upside was that I also lost weight with great success (7 pounds the first week), but I followed it to a T. I did everything that was required. Unfortunately I couldn’t stick to it and slowly gained the weight back – I like my wine, and this diet is basically alcohol free; I like certain grains that are no allowed. Because of it’s restrictive nature, it’s hard to live by forever, and so I ended up completely falling off the program.

    That being said, I always go back to the basics of this when I need to lose some weight – I think her concept is solid. This time though I decided to do a combo. I found a website called http://www.sparkpeople.com (it’s free and amazing) for helping me with my weight loss. I’m following the Fat Flush program Phase I and II while doing sparkpeople. I will eventually figure out the foods/diet plan that works for me and will hopefully be able to maintain my weight loss this time. I am very hopeful. But I definitely believe in the Fat Flush Concept for kicking off any weight loss program, we all need a good cleanse every now and then!

    Reply
  13. DSC

    In response to Deb’s cranberry juice recipe, dated 01/09/10…..you’ve got the recipe right with one exception…NO SUGAR, absolutely no sugar is allowed on this diet. The only really accepted sweetener is Stevia. Go back and re-read the book to be sure of your facts before misinforming people.

    Reply
  14. Andre

    This diet seems to be working. My wife and I started it Monday March 8, 2009. I so far have lost 7lbs and my wife has lost 5lbs. The biggest problem we have run into is that we drank way to much caffine. We would dring at least 60 cans a week betweens us. This diet has caused us to have major headaches. Although a week later they are not hurting nearly as bad as they had been. I can manage without drinking a can a day. My wife is still strugling a little but wow we still have a twelve pack that we bought before we started. I am really looking to see how the results are by the end of this week. To all who try this keep it up I’m sure you will do great.

    Reply
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