The fat flush diet is a combination weight-loss and
detoxification (‘detox’) or cleansing diet, formulated
by the well-known nutritionist Ann Louise Gittleman.
It is a low-carbohydrate, restricted-calorie diet, which
is designed to boost metabolism, decrease water retention,
and promote loss of fat.
The theory behind the fat flush diet is that eating
the correct combinations of foods and eating more
often will increase the body’s metabolism and lead to
the efficient burning of fat.
Therefore, rather than
totally restricting fat, the fat flush diet calls for eating
the correct fats, as well as the correct carbohydrates
and proteins.
However, in order to maximize the
body’s burning of stored body fat 24 hours per day,
the liver and lymphatic system must first be detoxified.
According to Gittleman there are five ‘hidden
factors’ that sabotage weight loss, lower energy levels,
and interfere with good health:
-A liver that is overloaded with toxins and functioning
poorly cannot burn fat properly.
-Food sensitivities and intolerances lead to water retention
and ‘waterlogged tissues.’ The fat flush diet eliminates
foods that cause water retention and prescribes
protein-rich foods, filtered water, and diuretics to
remove excess water.
-People are afraid of eating fat. The fats in Gittleman’s
diet accelerate fat burning, satisfy hunger, and
maintain lean muscle mass.
-Insulin is a fat-storing hormone and excess insulin is
caused by food that are high in rapidly released
carbohydrates.
-The stress hormone cortisol causes the body to store
fat, particularly around the abdomen. Cortisol levels
can be controlled by timing meals.
Diet components
The fat flush diet includes:
-8 oz (225 g) daily of lean protein as lean meat, eggs,
and fish
-fruits and vegetables
-omega-3-rich fats such as flaxseed oil and evening
primrose oil
-spices such as ginger, cayenne, mustard, and cinnamon,
to speed up metabolism
-‘long life cocktail’ consisting of one teaspoon of powdered
psyllium husks or one tablespoon of ground or
milled flaxseed in
8 oz (237 ml) cran-water (one part
unsweetened cranberry juice, four parts filtered
water), a diuretic to speed the detoxification process
and balance hormones
-a supplement called GLA. Gamma linolenic acid or
GLA is an essential fat from black current seed oil
that Gittleman sells as 90-mg capsules. Gittleman
claims that GLA-90 boosts weight loss by activating
brown adipose tissue (BAT) and ‘balancing the body’s
sodium/potassium pump.’
Specific fat flushing diet rules include:
-only one protein item per meal, with the exception of
eggs
-no fruits and vegetables together
-no milk and meat together
-no water with meals, fluids only between meals
-eating about every three hours.
There are three phases to the fat flush diet:
-Phase 1 is a two-week very restrictive cleansing diet.
-Phase 2 is a less restrictive diet that is continued until
the desired weight or body size is achieved.
-Phase 3 is a typical low-carbohydrate diet that can be
maintained for life.
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PHASE 1.
PHASE 2.
This ongoing phase of the fat flush diet is
designed for continued weight loss with a more moderate
cleansing program and a slightly increased variety
of foods. The caloric allowance is raised to 1200–
1500 calories. Phase 2 is continued until the desired
weight loss or size is achieved.
Carbohydrates that may be added back into the
diet, at the rate of one per week, include:
-sweet potato
-brown rice
-fresh or frozen peas
-carrots
-butternut squash.
PHASE 3.
Phase 3 is a lifelong weight-maintenance
plan with a daily caloric allowance of 1500 calories or
more. The diet is made up of 40%carbohydrates, 30%
protein, and 30%fat, and may include two dairy products
and four carbohydrates per day. Some starchy
vegetables, fruits, gluten-free grains, dairy products,
and more oils are introduced into the diet one at a
time, to check for any adverse reactions.
