The Fat Flush diet plan centers around the idea that cleansing toxins from the liver helps facilitate fast and healthy weight loss. Introduced in "The Fat Flush Plan" by diet and nutrition author Ann Louise Gittleman, this diet consists of three phases with separate eating restrictions as well as sleep and exercise recommendations.
Phase 1
The first phase of the Fat Flush diet restricts calorie intake to no more than 1200 calories per day in order to reduce water retention and bloating. This phase also regulates eating habits and begins the detoxifying process by cutting out foods high in carbohydrate such as grains, bread and cereal, dairy products, fats, oils, sugars, alcohol and starchy vegetables such as potatoes. This phase should last 1 to 2 weeks.
Phase 2
Phase 2 has no specific time requirement. Instead, dieters are encouraged to stay in this phase until the desired weight loss is achieved. The cleansing process continues with most of the restricted foods from phase 1 remaining off-limits while the calorie restriction rises to 1500 calories per day. With the increase in calorie intake, dieters are encouraged to commit more time to exercising.
Phase 3
Like phase 2, this phase also has no specific time requirement. The purpose of this phase is to maintain the physical condition and weight loss achieved in phase 2. Calorie intake is no longer restricted and some high-carbohydrate and dairy foods are slowly reintroduced into eating habits. The purpose of this phase is to maintain the weight loss, so an increase in calorie intake should coincide with an increase in exercise. Balanced eating habits, which should have developed in phase 2, are to be maintained while foods high in sugar and fat should only rarely be indulged.
Exercise and Sleep
Unlike many fad diets, the Fat Flush diet recommends a considerable exercise component. Aerobic exercises such as walking or jogging are recommended as a daily routine while weight lifting and anaerobic exercise are called for on a weekly basis. The amount of exercise during each session has some dependence on the phase and calorie intake. Generally, more calories means more exercise. The plan also encourages dieters to maintain a normal sleeping schedule of approximately 8 hours per night.
Criticisms
While this plan certainly has more merit than most fad diets, it's rare to find a one-size-fits-all diet plan that works for men and women of different sizes. Heavily regulated diets may work well for some and may be insufficient for others. It's not uncommon for low-calorie diets to actually decrease metabolism and increase fat storage by sending the body into a sort-of starvation mode, especially during abrupt and severe calorie restrictions such as those in phase 1. After phase 1 and 2, the plan is essentially calling for what every healthy diet calls for: balanced and nutritious eating habits along with adequate exercise and sleep.
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