The Fat Flush Plan, by Ann Louise Gittleman, Ph.D., is combination of detox and weight loss diet. The Fat Flush Plan promises to melt fat from the hips, waist and thighs in just two weeks and reshape your body while detoxifying your system.
FAT FLUSH PLAN THEORY
The goal of the Fat Flush Plan is to cleanse the liver. The liver is the main detoxifying organ in the body. According to the Fat Flush Plan the liver is also our premier fat-burning organ and plays a role in weight loss. The Fat Flush Plan suggests that the barrage of toxins to which we are exposed every day clogs our liver and significantly weakens the it, such that the liver’s ability to digest fats becomes impaired. By detoxifying, supporting and nourishing your liver the Fat Flush Plan promises to facilitate fat loss by improving your liver’s ability to break down fats more efficiently.
The Fat Flush Plan reports weight loss of up to 12 inches in the first two weeks, though does state this can vary dramatically between individuals.
HOW DOES THE FAT FLUSH PLAN WORK?
The Fat Flush Plan is broken down into 3 phases.
Phase 1: The Two-Week Fat Flush Plan
Phase 1 of the Fat Flush Plan is two weeks in duration, but may stay on it for up to 1 month if you have more than 25lbs to lose. This is an extremely restrictive phase, on which you are allowed only between 1100 – 1200 calories per day. The intention here is to jump start your weight loss from your stubborn body parts such as your hips, thighs and buttocks.
During this phase you are to eliminate the following foods: margarine, alcohol, sugar, oils (except flaxseed oil), fats, grains, bread, cereal, starchy vegetables, dairy products. Yeast-based herbs and spices are also limited. The Fat Flush Plan advises that these banned foods cause bloating, fluid retention and slows down your metabolism. You are allowed to eat protein-rich foods (e.g. eggs, fish, chicken and whey), essential fats from flaxseeds, other omega-3-rich oils, antioxidant-rich vegetables (except beans, parsnips, carrots, peas, pumpkin, acorn and butternut squash) and some spices (e.g. ginger, cayenne, mustard and cinnamon), which the Fat Flush Plan suggests can boost your metabolism by up to 25%, helping burn fat.
The Fat Flush Plan believes that increased intake of flaxseed oil, fiber, water and exercise will flush out harmful toxins and counteract the uncomfortable side effects that may sometimes occur with weight loss (e.g. headache, nausea, irritability). It does advise individuals with kidney or liver disease, as well as pregnant or breastfeeding women against following this phase of the Fat Flush Plan.
Phase 2: The Ongoing Fat Flush
This phase of the Fat Flush Plan is an ongoing plan for those who still need to lose more weight and wish to continue detoxing. Calorie intake increases to 1200 – 1500 calories per day and you continue with it until your reach your target weight.
Phase 3: The Lifestyle Eating Plan
Phase 3 of the Fat Flush Plan is a maintenance phase that you are to follow for life to maintain your weight loss. You are allowed to eat 1500 calories or more per day. You are also allowed to eat some starch carbohydrates, as well as a few dairy products. Exercise is part of the Fat Flush Plan. The Fat Flush Plan recommends 20 – 40 minutes of exercise per day, though this will depend on which phase you are following. Exercise is a combination of low-impact (e.g. walking) and strength training exercise. You are also advised to sleep exactly eight hours a night.
FAT FLUSH PLAN ADVANTAGES
- Protein is the most satiating macronutrient. Thus, you can eat a relatively small amount and feel satisfied. As the Fat Flush Plan allows for plenty of protein-rich food, the plan may not be as difficult to follow as the low calorie intake first suggests.
- A wide range of antioxidant-rich vegetables makes up each meal. In addition, vegetables are a very good source of phytochemicals, which protect against some cancers and heart disease.
- Flaxseeds and flaxseed oil are a good source of healthy fats (omega-3 fats), which protect against heart disease The Fat Flush Plan incorporates exercise.
FAT FLUSH PLAN DISADVANTAGES
- The Fat Flush Plan is extremely restrictive especially in the first phase. Although, it is recommended that you increase you calorie intake incrementally afterwards, which will help avoid weight regain due to a slower metabolism, it may be too low for many people.
- The restriction of starch carbs may make this plan more difficult to follow for some, as it may cause constipation. However, it may improve constipation in others.
- The plan may get a little expensive due to the dietary supplements recommended.
FAT FLUSH PLAN VERDICT
Overall, the Fat Flush Plan does have the makings of a good and healthy weight loss program. Although the first phase is incredibly restrictive and somewhat nutritionally unbalanced, it does only last 2 weeks. Therefore, you are unlikely to suffer with long term nutritional deficiency.
However, the calorie intake is very low and you should be wary of going below 1200 calories. This can lead to loss of muscle mass and reduced daily calorie expenditure, which is linked with weight regain.
The second phase is better and less severe. The Fat Flush plan does work in increasingly more lax stages which allows you to slowly re-introduce normal eating habits, while learning to enjoy a new way of eating.
Do not aim to lose as much as 12 inches or 15lbs in two weeks. Slow and steady weight loss may not sound appealing, but it is the only way to ensure that you are not losing muscle mass or simply water weight.
Also, how fast you lose weight is not as important as maintaining that weight, once you’ve lost it. It is better to lose weight over the course of 6 months and keep it off for life, than to lose it in 6 days and regain it 6 days later. Clear this diet plan with your doctor first.