The Fat Flush Plan is a book written by Ann Louise Gittleman and 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 also reshapes your body while detoxifying your system. Those following this plan should notice a sense of renewed energy and vibrancy.
This is a program designed to be maintained for the rest of your life instead of just briefly to lose weight. Each phase is covered in tremendous detail and there is also information on exercise, sleeping and keeping a journal.
The three phases of the Fat Flush program
- Phase 1: The two-week fat flush
- Phase 2: The ongoing fat flush
- Phase 3: The lifestyle eating plan
Pros
- A program designed for lifetime use
- Covers five hidden weight gain factors
- Includes recipes
- Offers help for following the program while away from home
- Outlines three different program phases
- Encourages keeping a journal
- Exercise and sleep information included
Cons
- First phase is very restrictive
- Some may find it difficult to stick with the plan for a lifetime
Diet and nutrition
There are three different phases that make up The Fat Flush Plan. Each phase involves some different eating principles and the program is designed for you to stay on it for a lifetime. Each phase allows different foods with phase one being the most restrictive. Phase one is two weeks in length. Phase two focuses on a more ongoing time frame for weight loss. This phase will also allow a bit more variety but you will still be losing weight. Phase two will be maintained until you reach your desired weight. The last step to The Fat Flush Plan is going through phase three which is the lifestyle eating plan. This phase gives you the needed guidelines to maintain your new weight and increase your well being.
Below are some of the foods you will eat in the first two phases of the program:
Phase 1
- Right after waking: Long Life Cocktail (see recipe below)
- Before breakfast: 250ml hot water with lemon juice
- Breakfast: Spinach-dill omelet made with 2 eggs, spinach, and fresh dill; 250ml glass cran-water
- Mid morning snack: ½ grapefruit
- 20 minutes before lunch: 250ml cran-water
- Lunch: 125g broiled buffalo burger or chicken cutlet with herbs; steamed broccoli, zucchini and okra with 1 Tbs. flaxseed oil; 250ml cran-water
- Mid afternoon: Two 250ml glasses cran-water
- 4 p.m. snack: 1 apple
- 20 minutes before dinner: 250ml cran-water
- Dinner: 125g grilled fish brushed with broth, dill, garlic, and lemon; Egg Drop Soup; braised greens in broth; 1 Tbs. flaxseed oil
- Mid evening: Long Life Cocktail
Phase 2
- Right after waking: Long Life Cocktail
- Before breakfast: 250ml hot water with lemon juice
- Breakfast: Vegetable juice cocktail and Weekend Turkey and Egg Bake
- Mid morning snack: ½ cup melon cubes and ½ cup ricotta cheese
- Lunch: Friendly Italian Wedding Soup; ½ cup brown rice; sweet onion and celery salad with 1 Tbs. sesame oil, apple cider vinegar, and ginger
- Mid afternoon snack: 1 apple and 1 oz. mozzarella
- Dinner: 125g broiled sea bass with lemon, ginger and cayenne; warm asparagus; 1 small sweet potato drizzled with 1 Tbs. flaxseed oil
Phase 3
Phase 3 is a lifelong weight-maintenance plan with a daily caloric allowance of 1500 calories or more. The diet is made up of 40% carbohydrates, 30% protein, and 30% fat, and may include two dairy products and four carbohydrates per day. Some starchy vegetables, fruits, gluten-free grains, dairy products, and more oils are introduced into the diet one at a time, to check for any adverse reactions.
Exercise
Exercise is definitely encouraged on The Fat Flush Plan, but the belief is less is more. The plan advises against doing strenuous exercise because it can endanger your health. With this program, you are encouraged to engage in moderate exercise rather than anything strenuous or high intensity. The exercises that are recommended can be done at home and fit easily into your schedule. You start with bouncing and brisk walking for phases one and two. Bouncing is a term used for jumping jacks. Resistance or weight training will not be added until you reach phase three.
Below is the exercise plan that you would complete during phase one:
- Warm-up and stretching: At least 5 minutes every session
- Bouncing: 5 minutes, daily
- Brisk walking: 20 minute, 5-7 times per week
- Cool-Down: At least 5 minutes every session
The exercise plan for phase two is exactly the same for the warm-up, bouncing and cool-down. For the brisk walking, you bump the time from 20 minutes to 30 minutes still 5-7 times per week.
Conclusion
The Fat Flush Plan seems to be a solid plan for losing weight. There are several foods that are off limits when you start the program. Phase one may be difficult because of the strictness of the eating plan, but it only lasts for two weeks. This program has become extremely popular and it seems to get results. The Fat Flush Plan can help you lose weight and detoxifying your body at the same time.
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Long life Cocktail Recipe The long life cocktail consists of one teaspoon of powdered psyllium husks in 250ml cran-water (one part unsweetened cranberry juice, four parts filtered water), which is a diuretic to speed the detoxification process and balance hormones |
