Fat Flush refers to a weight loss diet that aims to detoxify the body and lead to weight loss. Made popular by nutritionist Ann Louise Gittleman, PhD, CNS, in her best-selling book "The Fat Flush Plan," the regimen guides partakers through phases of dietary guidelines, beginning with an intensely restrictive, low-calorie regimen and ending with a maintenance phase, intended to keep lost weight off. Though the Fat Flush program has reaped popularity, it poses a variety of risks and challenges.
Function
The Fat Flush plan aims to cleanse the liver, improve wellness and produce weight loss. According to Gittleman's website, the plan is based on a "cleansing combination" of essential fats, proteins and healthy carbohydrates. Gittleman claims that eating in this way enhances the liver's ability to function optimally, and accelerates weight loss while your health is improved. The diet is also intended to help dieters who have reached a weight loss plateau resume weight loss while "flushing out" fat.
Diet Phases
The Fat Flush plan includes three phases. The first phase is the most restrictive, limiting dieters to 1,100 to 1,200 calories per day. According to Gittleman, the first phase aims to "lose bloat," or water retention, and include some weight loss. During this phase margarine, alcohol, sugar, oils and fats (other than flaxseed oil), grains, bread, cereal, starchy vegetables, dairy products and some spices are restricted. During the second phase, calories are increased to 1,200 to 1,500 calories daily. This phase continues until you reach your goal weight. The last phase is geared toward maintaining weight loss and entails 1,500 or more calories. At this point, some starchy carbohydrates, dairy and gluten-free grains are introduced.
Benefits
The Fat Flush plan promotes many nutrient-rich foods, such as fruits, vegetables, fish and plant-based oils. Fruits and vegetables provide an array of vitamins, minerals and antioxidants, which support a healthy immune system. Fatty fish, such as salmon, contains omega-3 fats -- essential fats the body can't create on its own. Omega-3s are associated with reduced inflammation, mood balance and positive heart health. The diet also provides healthy amounts of dietary fiber, which is helpful toward proper digestive function. Processed foods, saturated fats, white flour and added sugars are restricted on the diet, all of which may contribute to obesity, type 2 diabetes and cardiovascular diseases.
Risks
The Fat Flush plan comes with an array of potential negative side effects. According to Mayo Clinic gastroenterologist Dr. Michael Picco, there is no scientific evidence that supports diets that claim to cleanse the digestive system and most bodily toxins are rid from the body naturally and efficiently through urine and stools. Thus, aiming to "cleanse" your body by eliminating food groups and restricting calories is not likely to work and may lead to headaches, lethargy and mood swings. The National Eating Disorders Association indicates that 95 percent of all dieters who lose weight, will regain the weight within one to five years and 35 percent of dieters will eventually develop pathological dieting behaviors, in which they are addicted to going and off restrictive diets. Pathological dieting can cause emotional disturbances and can reduce the metabolism, leading to increased weight gain in the long run.
Suggestions
If you are overweight and interested in partaking in the Fat Flush program, consider the risks and benefits. Keep in mind that there are no "quick fix" diets with proven effectiveness. A healthy, balanced diet that focuses on appropriate intake of healthy foods coupled with regular physical activity is a safe and proven method of weight management. Picco recommends a diet based on fruits, vegetables, whole grains, lean protein and modest amounts of healthy fats for optimum health. If you do decide to pursue the Fat Flush dietary program, seek approval from your doctor prior to starting. Since people's caloric needs vary and weight loss diets are not suited for all individuals, seek specified guidelines and supervision from a qualified dietary professional for best results.
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