The Fat Flush Diet was created by Ann Louise Gittleman. This low carbohydrate diet supposedly helps dieters lose weight from their waist, thighs and hips in just two weeks through its detoxification meal plan.
The Fat Flush Diet is both a detox and a weight loss diet that has three phases. These phases were designed to help you boost your metabolism, promote weight loss and reduce water retention.
Phase 1 is the most restrictive phase of the Fat Flush Diet. During this two-week period, dieters are advised to eat between 1100 to 1200 calories per day. During this phase, margarine, alcohol, sugar, oil, fats, grains, cereal, bread, dairy and starchy vegetables are off limits. Phase 1 of the Fat Flush Diet is designed to help individuals lose weight and reduce water retention.
Phase 2 of the Fat Flush Diet is the phase dieters will remain on until they reach their weight loss goals. During this phase, dieters are allowed 1200 to 1500 calories per day.
Phase 3 of the Fat Flush Diet is the maintenance phase. Dieters will eat a carbohydrate-restricted meal plan that allows for at least 1500 calories per day. Some starchy carbohydrates and dairy are reintroduced to the diet during this phase.
In addition to restricting calories, the Fat Flush Diet is based around calorie counting. The most effective way to lose weight is to eat fewer calories a day than your body burns.
This diet includes an exercise program of 40 minutes of brisk walking a day and two strength-training workouts per week. In addition to an exercise program, the Fat Flush Diet recommends that all dieters get at least eight hours of sleep a night.
Things to Consider
The first phase of the Fat Flush Diet has been criticized as being too low in calories. The Mayo Clinic does not recommended any diet lower than 1,200 calories per day without direct medical supervision.
Additionally, be wary of the term detoxification. Many physicians doubt the need or effectiveness of most detoxifications. There may be little benefit of this restrictive phase other than limited calorie intake.
The Fat Flush Diet recommends 20 to 40 minutes of exercise per day. This includes low impact cardiovascular exercise, such as walking, and strength training twice a week.
Not Recommended. The Fat Flush Diet is not based on any science. This type of detoxification has failed to be proven by science to be effective in weight loss long-term. While most dieters will experience short-term weight loss from the first phase of the Fat Flush Diet, without continued support, most of this weight will be regained. Instead, dieters should look for a diet that promotes well-balanced meal plans that promote the consumption of a sensible number of calories and a workout plan that recommends 30 to 60 minutes of exercise most days.