Fat Flush Diet: Does It Help You Lose Belly Fat? Benefits & Risks

fat flush diet plan

Hey, have you heard about the Fat Flush Diet or have anyone done it?

The fat flush diet is a combination of weight loss and cleansing diet or detoxification (“detox”), formulated by the famous nutritionist Ann Louise Gittleman.

It’s a low-carbohydrate, restricted-calorie diet, which is developed to decrease water retention, boost metabolism and promote loss of fat.

While dropping those extra pounds is something many people look to achieve at the beginning of a new year, it can be much difficult to stick to a fitness programme or a weight loss diet plan especially if you’re not seeing your desired results.

If you’re struggling to lose your belly fat or weight, you may want to try out this fat loss plan – the Fat Flush Diet.

Developed and created by a very renowned nutritionist Ann Louise Gittleman, the Fat Flush Diet is a restricted calorie, low-carb plan that combines detoxification and weight loss.

This eating plan, in particular, focuses on healthy foods, such as fiber-rich fruits, cruciferous vegetables, and healthy oils.

The diet also promotes a refreshed and active lifestyle through regular workout plan, which is one of the best things you can do for your overall health and wellness.

My research team has looked into the connection between weight loss and Fat Flush’s detoxing techniques in order to see these plans are worth your time.

Read on to check out what we find in the research…


What is Fat Flush Diet?

Fat Flush Diet is a remarkable breakthrough for weight loss where the system of body is detoxified by cutting fat and giving a new shape to your body.

This method of weight loss was developed by Ann Louise Gittleman who is a Nutritionist, an American author and propagator of alternative medicines.

The main idea behind this detoxification is to consume the best combination of food along with a specific eating schedule to effectively burn fat and boost metabolic rate.

Origin Of Fat Flush Diet

Ann Louise Gittleman, is an American author and proponent of alternative medicine. She is also a certified nutrition specialist with a PhD in holistic nutrition.

Ann Louise Gittleman first introduced the idea of “Fat Flush” in her 1988 book Beyond Pritikin.

She further created her diet after working as a nutritionist at the Pritikin Longevity Center in Florida, where she carried out her research and observed that many of her clients did very poorly on Nathan Pritikin’s extremely low-fat diet.

Gittleman is an author of around 25 books on dieting, nutrition and health. She is an American’s self-described – “First Lady of Nutrition.”


Fat Flush And Weight Loss

Although Fat Flush may help in dropping pounds or melting fat, this is due to loss of water weight and lower calorie intake since you are on a diet of Fat Flush drinks and juices.

Fluids contains low calories and thus may reduce water retention.

Fat Flush Diet apparently cleanses your body and purifies your liver. As we know, the liver is the main fat-burning organ that plays a crucial role when it comes to weight loss.

Toxins block the liver and harm it, which weakens the liver’s ability to digest.

Detoxification helps in facilitating weight loss, nourishing the liver and improving its ability to break down fats.

The amount of weight loss with Fat Flush Diet varies from person to person, though there’re reports of up to 10 pounds in first three weeks.



How does the Fat Flush Diet Help Lose Belly Fat?

The theory behind the Fat Flush diet plan is that consuming the right combination of foods and a precise eating schedule will increase the detox, metabolism, and support the liver plus cause the body to burn fat efficiently.

Also known as the detoxification diet, this eating plan has a total of three phases.

Take a look:

Phase I: First phase is known as detox phase, this period basically call for dieters to drink eight glasses of water mixture and cranberry juice per day to reduce water retention. It’s actually a 2-week plan that restrict your daily calorie intake to 1,100 to 1,200 calories. Dieters are also suggested not to eat dairy or wheat during this phase.
Phase II: This phase is planned for continued weight loss and dieters are allowed to add on some carbohydrate to their diet. The dieters can also increase their calorie intake up to 1500.
Phase III: This phase is actually called the ‘Lifestyle Eating Plan’, dieters can eat more calories, more carbohydrates and dairy products. Generally, this phase is designed for lifetime weight control and recommends dieters to adopt a diet ratio of 30% fat, 30% protein, and 40% carbohydrates. It allows only limited diary consumption in this phase.

Apart from controlling your diet, physical exercise is an essential part of the Fat Flush Plan.

Normally, workout begins with a 20-30 minute walk in the first phase, 5-times per week, and eventually becomes more strenuous, like strength training using weights, in the third phase.


Fat Flush Diet Ingredients

The Fat Flush Diet plan is comprised with many health-promoting ingredients.

These are:


#1: Oil 

Oil Fat Flush Ingredient

The diet requires 2 tablespoon of flaxseed oil every day because it’s an omega-3 fatty acids enriched and are beneficial for your health.


#2: Proteins

protein diet

Weightwatchers are to allowed to eat up to 8 ounces per day of lean protein including skinless turkey or chicken, lean beef, fish, lamb, and veal.

The dieters are also allowed to eat up to 2 eggs a day.

Lactose-free, high-protein whey powders can be included in the diet, and Ann Louise Gittleman also recommends eating tofu up to 2-times a week.


#3: Vegetables

vegetables pic

Vegetables are limitless as long as you stick with the choices given in Gittleman’s book, “The Fat Flush Plan.”

The list includes: collard greens, cucumbers, Chinese cabbage, parsley, romaine lettuce, cauliflower, arugula, escarole, radishes, green and red bell peppers, asparagus, Brussels sprouts, kale, onions, broccoli, green beans, eggplant, mushrooms, cabbage, mung bean and alfalfa sprouts, zucchini, yellow squash, water chestnuts, watercress, spinach, tomatoes, okra, red or green leaf lettuce, bamboo shoots and garlic. You are also allowed to eat three olives and one carrot.

#4: Fruits

fruits picture

The list of fruits that are allowed to eat are 2 plums, nectarine or peach, ½ grapefruit, 1 apple, 6 strawberries, orange, 10 cherries and 1 cup of berries.

The flush diet allows 2 portions daily.


#5: Beverages


Dieters are required to drink at least 8 glasses of a cranberry juice and water mixture every day. This is the key element for detoxification of the body.

The American author Gittleman has designed a “long life cocktail” that is to be consumed twice a day.

The famous nutritionist states that the flaxseed mixture and cranberry water increases elimination and helps balance hormones. One “cheat” is allowed – 1 cup of organic coffee.

#6: Herbs, Spices and Sweeteners

Sweet Ingredient

According to Ann Louise Gittleman, these herbs and spices can be used easily because they help boost metabolism: cinnamon, dried mustard, cayenne, bay leaves, cloves, garlic, apple cider vinegar, ginger, dill, parsley, and cumin.

The only sweetener allowed is Yogurt because it does not affect blood sugar and contains prebiotics.

Note: Phase I does not allow alcohol, trans fats, soda, caffeine, many spices, aspartame, yeast-related vinegars, sugar, cereal, bread, grains, fats, oils (except flaxseed oil), starchy vegetables and dairy products.

Now jumping on to the next section…


Benefits and Side Effects of the Fat Flush Diet Plan

While the Fat Flush Diet claims to burn the body fat quickly by boosting the body’s metabolism and cleansing the liver, the regimented schedule and dietary restrictions involved in the eating pattern may make it difficult for dieters to stick to the plan.

Moreover, the calorie allowance are low – it is claimed that not getting enough calories may significantly disrupt your weight loss efforts and slow down your metabolism.

If you want to avoid any potential health problems from popping up, my suggestion is – the Fat Flush Diet should not be followed for too long.

The bottom Line is: The Fat Flush Diet may help you lose weight but like many other fad diets, it come with a number of health risks. Perhaps, making healthier lifestyle choices and consistently sticking to them will lead to healthy, sustainable weight loss.


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Jenny Jasmine
Jenny Jasmine
Independent Nutrition Consultant & Regulatory Specialist in Food & Health Supplement Industries with over 6 years of experience. Highly proficient in all aspects of EU food law ensuring products and marketing copy is legally compliant. Get Me on Social Channels:About Me | Facebook | Instagram | Google+ | LinkedIn

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