The goal of the Fat Flush plan is to cleanse the liver, which according to author Ann Louise Gittleman, Ph.D., is a fat-burning machine. With so many toxins being dumped into the liver through bile, its ability to digest fats becomes seriously impaired, claims Gittleman. The three-phase Fat Flush program requires dieters to "detoxify" their livers by swearing off toxic foods, beverages and medications -- things like alcohol, caffeine and birth control pills. The first phase of the diet bans almost everything but fruits, vegetables and some protein. The next two phases gradually add back diet-friendly carbs like brown rice and, in phase three, dairy products. But the Fat Flush prescriptions extend far beyond calorie counting and food restriction to ongoing self care (think getting enough sleep, drinking plenty of water, popping supplements and keeping a daily journal).
The Fat Flush Plan was born out of author Ann Louise Gittleman's stint as a guest expert on iVillage's diet and fitness channel where she presented the Two-Week Fat Flush. A former nutritionist for the Pritikin Longevity Center, Gittleman watched clients languish with the Pritikin-prescribed low-fat approach to food. After discovering the liver's role in weight loss, she developed Fat Flush to optimize liver function with deoxifying cocktails and specific combinations of protein, carbohydrates and fat. But with severe food restrictions and significant emphasis on supplements like Evening Primrose Oil (which can interact with anticonvulsant medicines and shouldn't be taken if you're on blood thinning drugs or supplements such as fish oil) the Fat Flush Plan may be a recipe for disaster for some dieters. In fact, many dieters will "fail" the plan long before they reach the "lifestyle phase." And her directive to "bounce off fat" on a mini-trampoline is not only unsubstantiated, it's downright strange. Barring the supplement mumbo jumbo and mini trampoline miracle claims, Gittleman's advice regarding sleep, stress reduction and journaling is sound.
Is the Fat Flush Diet healthy?
Yes and No. The emphasis on cruciferous vegetables, healthful oils and fiber-rich fruits is a plus. But the first detox phase is far too restrictive and those addicted to their double cappuccinos, fast-food fixes and daily glass of vino will go through severe withdrawal -- the perfect set-up for a deprivation-induced binge.
What do the experts say?
"This is a typical fad detox diet," says Andrea Giancoli, M.P.H., R.D., Spokesperson for the American Dietetic Association. "There is no credible scientific evidence proving that ‘flushing' and ‘detoxing' the liver results in weight loss. There's also no scientific evidence that there is even a need to flush the liver, much less any benefit from this kind of practice."
Who should consider the diet?
Nobody.
Bottom Line
This is really just another low-carb, low-calorie diet, albeit with a lot of convoluted logic. Any weight loss is likely to be a product of calorie restriction, not improved liver function. Recommendations regarding physical activity and supplements are unsubstantiated and may be harmful for some dieters.
Checklist
Cost: Expensive. Ingredients like flaxseed oil, grass-fed meat and complicated supplement cocktails are pricey.
Meals Provided: No.
Diet Duration: The first phase is two weeks. Phase two can last from weeks to months, depending on how much weight you want to lose. Phase three is a lifetime commitment.
Fitness Requirements: Moderate to brisk walking and bouncing on a mini trampoline. Weight training begins in phase three.
Time Commitment: The daily journaling requirement is time-consuming. Support and information sharing is available online.
Eating Out: Challenging. Gittleman offers tips for selecting and ordering "fat flush appropriate" dishes at a variety of restaurants. Rubios, Boston Market and other "fresh" fast food giants are listed, too.
Alcohol: No.
Vegetarian-Friendly: Not unless you want to subsist on whey protein shakes. Gittleman even limits soy protein because soy is not "complete" (it lacks the amino acid methionine).
