The Fat Flush Diet is a weight-loss plan intended to detox your body, increase metabolism and reduce water retention and fat stores. The plan's creator is Ann Louise Gittleman, a certified nutritionist with a doctorate in holistic nutrition, who penned the books "The Fat Flush Plan" in 2002 followed by "The Fast Track Detox Diet" in 2005. Consult with a physician before initiating this diet or incorporating its meals into your daily menu to ensure it meets your individual health needs.
Diet Plan
The Fat Flush diet focuses on eating the correct combinations of foods for meals and snacks to increase the metabolic rate for efficient calorie burning. The plan includes lean proteins with healthy fats and complex carbohydrates in moderation. Lean protein is essential for the growth, development and maintenance of muscle and body tissues. Muscle has a higher metabolic rate than fat, meaning you burn more calories even at rest. Healthy fats aid in satiating the appetite to prevent over-eating while complex carbs provide a steady source of energy to the body to prevent cravings or dips in energy levels.
Phase One Meals
The Fat Flush Diet plan has three phases. Phase one is more restrictive as its intention is to help detox the body to increase fat-burning potential. Meals and snacks during this phase should include 8 oz. of lean protein daily, one egg, two fruit servings and unlimited vegetables served raw or steamed. The diet permits herbs and spices as well as a serving of chicken, vegetable or beef stock for cooking. A sample meal during this phase may be a grilled chicken breast seasoned with parsley, and sautéed asparagus with summer squash prepared in broth and drizzled in flaxseed oil.
Phase Two Meals
Phase two of the Fat Flush Diet allows a greater variety of foods with a more moderate approach to weight loss. This phase is ongoing until the dieter achieves her desired weight. Carbohydrates go back into meals during this phase at the rate of one carb per week. The diet favors complex carbs over highly processed simple carbs that cause blood sugar levels to fluctuate. A sample meal may include a baked pork chop with steamed greens in a small serving of oil served with a baked sweet potato. Other carb substitutions include brown rice and vegetables such as carrots and peas.
Phase Three Meals
Phase three of the Fat Flush Diet is the maintenance part of the program intended for long-term weight-loss success. Calories increase at this time with meals balanced between a daily calorie intake of 40 percent carbs, 40 percent protein and 30 percent fat. Carbohydrate servings increase to four per day and the diet now permits two servings of dairy. A sample meal during this phase may consist of a serving of tenderloin veal served over greens and brown rice and topped with an ounce of crumbled goat's cheese.
References
- The Fast Track Detox Diet; Ann Louise Gittleman, Ph.D., CNS; 2005
- The Fat Flush Plan; Ann Louise Gittleman & Barry Sears; 2002
- Diet.com: Fat Flush Diet
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