Fruit Flush: Sample Diet Plan

The fruit flush diet was invented by clinical nutritionist Jay Robb to help you lose weight fast. He recommends that you do the flush for only 3 days at a time in order to avoid malnutrition. However, you may choose do the fruit flush for 3 days a week, for up to 12 weeks. This allows you to eat a wide variety of foods for 4 days each week so that your body can obtain proper nutrition.

The diet allows you to use egg whites or protein powder for your protein drinks. If you decide to use protein powder, you should make sure that the powder does not contain any sugar or other unnatural ingredients.

Here is a sample diet plan to follow while on the fruit flush:

Day 1

The first day is a preparation for the fruit flush which you will do on the second and third days. You are required to drink a 6 oz. protein drink every 2 hours starting at 8 a.m. and ending at 4 p.m. To make the drink, simply mix 32 oz. of water with 1 1/4 cup egg whites or whey protein powder. An hour after your protein drink, you should consume at least 8 to 12 oz. of filtered water. You can always drink more if you are thirsty at any time of day.

At 6 p.m. you may have 3 to 6 cups of a raw vegetable salad. You can use any vegetables you like, provided you include plenty of leafy greens. For the dressing, use 1 tbsp. olive oil. You may also have 3 to 6 oz. of lean chicken, fish or turkey to go with your salad. 1 hour after your meal, you should consume at least 8 to 12 oz. of water.

Days 2 and 3

Days 2 and 3 is when you do the actual flush, and you are required to consume lots of fresh fruits throughout the day, followed by a vegetable salad at dinner.

  • 8 a.m. 2 cups of cubed cantaloupe
  • 10 a.m. 2 cups of strawberries
  • 12 p.m. 1 banana
  • 2 p.m. 2 medium apples
  • 4 p.m. 1 large mango
  • 6 p.m. 3 to 6 cups of raw vegetable salad with lots of leafy greens and 1 to 2 tbsp. olive or flax seed oil for the dressing. You may top your salad with 1/2 avocado, sliced or cubed. You may also have a protein drink made with 12 oz. of water and 5 tbsp. of whey protein powder or egg whites.

You should drink at least 8 to 12 oz. of water 1 hour after each serving of fruit, as well as 1 hour after your salad. 

If you are not used to this kind of dieting, you may find yourself getting very hungry in between the protein shakes or servings of fruit. Drinking lots of water in between will help to satisfy the hunger. You may also find yourself get tired easily, and therefore exercise or hard work is not recommended during this 3 day fruit flush.

While on the fruit flush, you should avoid coffee, tea, juice and sodas, as well as canned foods and dried or frozen fruits and vegetables.


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