Clinical nutritionist Jay Robb created the 3 day Fruit Flush Plan for people who feel they are in need of a detox and are showing signs that may include bloating, fatigue, irritability and carbohydrate addiction.
Jay Robb says that by eating specific foods dieters can remove toxins and flush away extra pounds in just three days. He claims that the key to maintaining health and long-term weight loss is to eat a balanced healthy diet with periodic cleanses with fresh raw fruit.
This is a 48-page book that gives instructions for a 3-day cleansing diet based on protein powder and fruit.
Fruit Flush Diet Basics
Fruit forms the basis of this diet and it’s high content of water, fiber, antioxidants, vitamins, minerals and low glycemic index carbohydrates are said to help dissolve toxins, improve liver function and increase energy levels.
The first day involves protein drinks that are taken five times a day at two hourly intervals. Dinner is a large raw vegetable salad with lean protein and olive oil or avocado.
Days two and three involve a serving of fresh fruit in place of the protein drinks and dinner is a large raw vegetable salad with olive oil or avocado and a protein drink.
- Whey protein
- Fresh fruits of choiceRaw salad vegetables (variety is important)
- Avocado (if used as a salad topping)
- Olive oil (for salad dressing)
- Lemons or limes
- Pure water
- Chicken, fish, turkey, lean beef or egg whites
Sample Diet Plan
|8 am – Protein drink|
|10 am – Protein drink|
|12 pm – Protein drink|
|2 pm – Protein drink|
|4 pm – Protein drink|
|6 pm- 3 to 6 cups raw vegetable salad, 3-6 oz lean chicken and 1 tablespoon olive oil|
Days 2 & 3
|Days 2 and 3|
|8 am – 2 cups cantaloupe|
|10 am – 2 cups strawberries|
|12 pm – 1 medium banana|
|2 pm – 2 medium apples|
|4 pm – 1 large mango|
|6 pm- 3 to 6 cups raw vegetable salad, ½ avocado and a protein drink|
Robb advises dieters to avoid cardio and weight training exercises for the duration of the plan.
Costs and Expenses
Fruit Flush costs $5 and is available in both hard copy and e-book format.
It is also necessary to purchase whey protein powder and a large amount of fruit.
- Can increase motivation to stay with a longer-term weight loss plan.
- Good to neutralize the effects of overindulgence prior to commencement of a healthy lifestyle eating program.
- Can help reset the appetite in favor of healthier foods.
- Most people enjoy eating fruit.
- May be difficult for those with hypoglycemia and blood glucose imbalances to follow.
- Hunger and fatigue may be a problem for many dieters.
- May interfere with ability to carry out normal daily activities.
- Promises quick results that may not reflect a true weight loss.
While diets that overemphasize one food group to the exclusion of others are usually not recommended as a healthy approach to dieting, Robb avoids most of these problems by advising that the diet is only continued for 3 days and by including adequate amounts of protein and healthy fats in his plan.
His claims that dieters can lose 9 pounds in 3 days may be seen as misleading as it is not physically possible to lose this amount of fat in such a short time, so it is important to bear in mind that most of the weight lost on this plan is likely to be water.
Nonetheless this plan will be safer than many other detox plans for the majority of dieters, and will likely give a boost to motivation and energy that can kick start a lifestyle healthy weight loss program.
- Bazzano, L. A., He, J., Ogden, L. G., Loria, C. M., Vupputuri, S., Myers, L., & Whelton, P. K. (2002). Fruit and vegetable intake and risk of cardiovascular disease in US adults: the first National Health and Nutrition Examination Survey Epidemiologic Follow-up Study. The American journal of clinical nutrition, 76(1), 93-99. link
- Esfahani, A., Wong, J. M., Truan, J., Villa, C. R., Mirrahimi, A., Srichaikul, K., & Kendall, C. W. (2011). Health effects of mixed fruit and vegetable concentrates: a systematic review of the clinical interventions. Journal of the American College of Nutrition, 30(5), 285-294. link
- Pennings, B., Boirie, Y., Senden, J. M., Gijsen, A. P., Kuipers, H., & van Loon, L. J. (2011). Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men. The American journal of clinical nutrition, 93(5), 997-1005. link