In "The Fat Flush Plan," author Dr. Ann Louise Gittleman says that an effective system flush diet aims to increase metabolism, reduce bloating and speed up fat loss. The core of the plan is for you to commit to healthier eating habits. A system flush diet consists of eating protein, fiber-rich vegetables, moderate amounts of fruit, calorie-burning herbs and spices, and omega-3 fatty acids. In "The Detox Diet," author Dr. Elson M. Haas suggests eliminating toxic substances such as refined flour and sugar, caffeine, alcohol and artificial sweeteners. There is no guarantee that the system flush diet will yield the same results for everyone.
Significance of Protein
The main function of protein is to build and repair muscles and tissues. In "Making the Cut," author Jillian Michaels says that for every pound of muscle you gain, you burn an extra 70 calories per hour. Michaels also writes that protein takes longer to digest, will help stop hunger, and keeps blood sugar levels steady. Eat eight ounces or more a day from sources such as lean beef, chicken, fish, lamb, tofu, tempeh or eggs. In "The Fat Flush Plan," Gittleman says that the amino acids in protein stimulate the liver to detoxify your body. Consider buying organic and grass-fed meat as often as possible. These are less likely to be injected with harmful toxins such as growth hormones or antiobiotics.
Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids are found in oily fish, flax seeds, walnuts and primrose oil. In "The Fat Flush Plan," Gittleman claims that essential fatty acids trigger fat burning rather than fat storage. Gittleman further believes the gamma-linolenic acids in omega-3s burn off excess calories and boost energy. No significant evidence supports these claims. In "The 150 Healthiest Foods on Earth," Dr. Jonny Bowden discusses the benefits of these essential fatty acids. Bowden states that omega-3 fats help raise your metabolism, flush water out from your kidneys and lower your triglyceride levels.
Benefits of Herbs and Spices
Certain herbs and spices are beneficial during a system flush diet. Thermogenic spices increase metabolism by raising your body temperature. Gittleman claims that seasonings such as ginger, cayenne, mustard and cinnamon can triple your body's ability to burn calories for fuel rather than store them as fat. Herbs that assist with digestion include dill, garlic, anise and fennel. Cinnamon, cloves, bay leaves and coriander improve insulin and glucose levels. Gittleman suggests using parsley, cilantro, fennel, anise and apple cider vinegar to remove water weight. However, you should avoid hot spices such as curries and chili peppers when doing a flush diet because these types can trigger water retention.
Function of Fiber
Stock up on fiber-rich vegetables from all colors of the rainbow. Green, yellow, red and orange veggies aid the cleansing process by providing significant sources of dietary fiber. Bowden recommends 20 to 35 grams of fiber daily as ideal for long-term health. Fiber removes toxins from the body by absorbing water in the digestive tract. This speeds up the time it takes for materials to move through your intestines and out of your body. Try asparagus, green beans, broccoli, mustard greens, kale, parsley, onions, mushrooms, radishes, zucchini and yellow squash.
Elimination
Gittleman supports eliminating metabolism blockers such as wheat, milk and yeast-based seasonings from your diet, to protect your fat-burning process. In "The Detox Diet," author Haas states that alcohol, caffeine, white flour, white sugar, artificial sweeteners, margarine and vegetable shortening can also slow down your metabolism. Haas says that omitting these products is important for cleansing, because they retain fluids. Cut out gluten-based grains such as wheat, rye, oats and barley, which can be allergenic and cause weight gain. Avoid dairy products if you are sensitive to lactose, a milk sugar, which can lead to bloating.
References
- "Juicing, Fasting, and Detoxing for Life"; Cherie Calbom, MS; 2008
- "Fat Flush Plan"; Ann Louise Gittleman; 2002
- "The Detox Diet: A How-To & When-To Guide for Cleansing the Body"; Elson M. Haas; 2004
- "Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You"; Jillian Michaels; 2008
- "The 150 Healthiest Foods on Earth"; Jonny Bowden, PhD; 2007
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