Fruit Flush

 By Mizpah Matus B.Hlth.Sc(Hons)

fruit flushClinical 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.

Recommended Foods

  • 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

Day 1
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

Exercise Recommendations

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.

Click here to purchase this diet for a discounted price.

It is also necessary to purchase whey protein powder and a large amount of fruit.

Pros

  • 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.

Cons

  • 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.

Conclusions

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.

    References:

  • 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
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: December 29, 2014. Disclaimer

62 Comments

  1. Bev

    I’ve tried this diet over a month ago it was very hard but worth it. Day one still the worst, day two and three was ok becuase I love fruits…. I lost 7.5 lbs. I am doing this again with a co-worker who does not like the protein drinks hopefully it pays off

    Reply
  2. Roben

    I am at the end of my third day. I stuck with the program exactly. First day was hard as I was tired, second day I had a headache and third day not so bad. I drank a ton of water, too. My issue is that there has been no flush. I hate that the flush did not work for me, but at least I have not had sugar or caffeine for three days.

    Reply
  3. Shawn

    I have a heart condition and I did do the diet, however on day 3 (today) I was not feeling well at all so I stopped. I think that this diet will effect each person differently.

    The great thing is I lost 6 lbs in 2 days and my system really flushed out. I did not do the protein drinks just fruit only. I at apples, oranges, bananas, kiwis, pears, strawberries & melons. I drank a lot of water. I ate when I was hungry and and stopped when I was full, so it didn’t matter wether it was lunch, supper or breakfast.

    I highly recommend this diet to everyone, however make sure you are careful. You all know your own body and how it feels etc.

    Reply
  4. felica

    im starting mi diet tommorrw and i want to know will i lose more weight if i cut out the protein part and just use peanut butter for mi protein

    Reply
  5. tami

    No coffee or tea!

    Reply
  6. Annie

    Can you drink coffee or tea?

    Reply
  7. Samantha

    If I am taking a Women’s One A Day type vitamin, should I stop taking it during this time frame? Does anyone know??

    Reply
  8. FirstTimer

    I am starting this diet tomorrow…
    I bought Weider Whey Protein and it says 500mL of cold water with one scoop of the powder (scoop is included).
    I’ve tried one tonight, and it tastes pretty good…I have the Peach Mango flavour.

    I really hope this works!

    Reply
  9. Aleshia

    Just looking at all the other comment and I think I am going to start my flush in the morning but no one has said what kind of protien drink is ok!any suggestions? I some times drink Muscle Milk, cause that tast good with just water can any one help me? Please and thank U <3

    Reply
  10. Karin

    I had dreams about food but I stuck it out and got results!

    Reply
  11. someone

    I want to try this really badly. I think I will after my mom’s birthday on Saturday. I was just wondering how much water and protein you need each time on the first day and which fruits? Also does it matter the brand of whey protien? And does it matter how old you are? Thanks.

    Reply
  12. Brig

    Day 1 and am hungry and tired =( Gonna stick with it! I am not looking for a quick weight loss as much as jump starting my metabolism and getting rid of toxins.

    Reply
  13. Jamie

    I’m on day 2 of the flush and so far so good. I was a little bit hungry the first day but the protein shakes kept me full (I’m using Jillian Michael’s brand so use a scoop and a half). Day 2 is really easy so far. I really enjoy the fruit part and feel like I’m eating a lot. This flush does make you very tired though…that is the only negative I’ve experienced so far. I’m not weak, just feel like I can sleep for days.

    Reply
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