Ann Louise Gittleman, Ph.D. is a holistic nutritionist who developed the Fat Flush Plan to increase metabolism, cleanse and support the liver, flush your system and lose fat. The Fat Flush diet has three phases and allows only specific foods and beverages. Phase I is a 2-week quick-start that limits daily calories to 1100 to 1200. Phase II adds carbohydrates, increases calories to 1500 and is followed until you reach your target weight. Phase III is a “Lifestyle Eating Plan” that adds dairy products and more carbohydrates.
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The diet requires two tablespoons of flaxseed oil a day because it’s a great source of beneficial omega-3 fatty acids.
Dieters are allowed to eat up to 8 ounces a day of lean protein including fish, lean beef, veal, lamb, and skinless turkey or chicken. They’re also allowed up to two eggs a day. Lactose-free, high-protein whey powders can be included in the diet, and Gittleman recommends eating tofu up to two times a week.
Vegetables are unlimited as long as you stick with the choices in Gittleman’s book, “The Fat Flush Plan.” The list includes: asparagus, green beans, broccoli, Brussels sprouts, cabbage, cauliflower, Chinese cabbage, cucumbers, eggplant, spinach, collard greens, kale, romaine lettuce, escarole, arugula, parsley, onions, green and red bell peppers, mushrooms, radishes, mung bean and alfalfa sprouts, okra, tomatoes, watercress, red or green leaf lettuce, zucchini, yellow squash, water chestnuts, bamboo shoots and garlic. You’re also allowed one carrot and three olives.
The list of allowed fruits consists of 1 apple, orange, nectarine or peach, ½ grapefruit, 2 plums, 6 strawberries, 10 cherries and 1 cup of berries. The diet allows 2 portions daily.
Dieters are required to drink eight glasses of “cranberry water” (a cranberry juice and water mixture) every day. This is a key element for cleansing the body. Gittleman developed a “long life cocktail” that is to be consumed twice a day. She states that the cranberry water and flaxseed mixture increases elimination and helps balance hormones. One “cheat” is allowed: 1 cup of organic coffee.
Herbs, Spices and Sweeteners
According to Gittleman, these herbs can be used freely because they help boost metabolism: cayenne, dried mustard, cinnamon, ginger, dill, garlic, cloves, bay leaves, parsley, apple cider vinegar and cumin. The only sweetener allowed is Stevia Plus because it does not affect blood sugar and contains prebiotics.
Phase I does not allow trans fats, caffeine, soda, alcohol, aspartame, sugar, many spices, yeast-related vinegars, oils (except flaxseed oil), fats, grains, bread, cereal, starchy vegetables and dairy products.
Two servings of carbohydrates (whole grain bread, sweet potato, peas, carrots and butternut or acorn squash) are added during Phase II. In Phase III, more carbohydrate choices (brown rice, beans, potatoes, corn, whole grain pasta), dairy products (cheese, yogurt) and a limited amount of salt are added.