Although a balanced meal plan combined with regular exercise is the optimal strategy for weight and fat loss, many fad diets say emphasizing consumption of one or two "magic" food items can promote dramatic improvements in body composition. One such item is cranberry juice, which is central to "The Fat Flush Plan," a book by Ann Louise Gittleman. However, the cranberry juice alone is unlikely to produce fat loss due to its nutritional profile. Consult a doctor before starting any diet.
Calories
Cranberry juice is high in calories, which makes it detrimental to weight loss and fat flushing. One cup of cranberry juice contains 116 calories, which is nearly 6 percent of the daily suggested intake of 2,000. Cranberry juice is ill-suited to fat loss because it is higher in calories than many other beverages, such as regular soda, which contains 100 calories per cup, and skim milk, which contains 80. Consuming low-calorie foods and drinks is required for weight loss and fat loss, as you need to create a deficit of 3,500 calories to lose one pound.
Sugar
Cranberry juice is unlikely to promote fat-flushing because it is high in carbohydrates, particularly sugar. Each cup of cranberry juice contains 31 g of sugar. According to Harvard Medical School, high-sugar beverages can encourage fat gain, as they are high in calories, but do not provide adequate levels of satiety. Such beverages might also increase your risk of diabetes, which can make it more difficult to manage your weight.
Protein
Cranberry juice is low in protein, with just 1 g in each cup. While protein is primarily known for muscle gain, it can also help flush fat. A study from the October 2009 issue of "Nutrition, Metabolism and Cardiovascular Diseases" indicates that higher-protein diets can promote increased fat loss compared with diets lower in protein. Thus, a diet based on cranberry juice would not be optimal for flushing fat.
Calcium
Cranberry juice provides 2 percent of the daily suggested intake of calcium each day, which equals 500 mg. Research published in the January 2010 edition of the "International Journal of Obesity" found that consumption of calcium might encourage increased fat loss, but the study used a daily dose of 1,500 mg.
References
- Every Diet; "Fat Flush Diet"; May 2011
- MyFitnessPal: Calories in Cranberry Juice -- Unsweetened
- LIVESTRONG.COM MyPlate: Calories in Pepsi
- LIVESTRONG.COM MyPlate: Calories in Skim Milk
- PubMed Health; "Tips for Losing Weight"; October 2009
- Harvard Medical School; "Sugar and Obesity: High Calorie Drinks to Blame?"; October 2006
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