The Fat Flush Plan

By Ann Louise Gittleman

Kiss cellulite goodbye!

The Fat Flush® Plan melts fat from hips, waist, and thighs in just two weeks and re-shapes your body while detoxifying your system. The Fat Flush Plan is a groundbreaking low carb/detox diet and fitness program. Fat Flush is known as the only diet program that gets rid of bloat, supports the liver, cleans up the lymph, and helps to eliminate the appearance of cellulite – for good.

An international best-seller with legions of devoted followers, The Fat Flush Plan has been featured on "The View," as well as in cover articles in Time, Glamour, Self, and many others. It is based upon essential fats (such as flax seed oil and flax seeds), balanced proteins (including eggs, meat, fish, and moderate soy) plus low-glycemic healthy carbs from fat flushing fruits and vegetables. The Plan also features “cleansing” tonics such as unsweetened cranberry juice and water, the “Long Life Cocktail,” and daily hot water and lemon juice as well as a delicious array of fat burning, water regulating, and insulin controlling herbs and spices (think cayenne, mustard, cilantro, parsley, cinnamon, and cloves).

• Language: English
• Publisher: McGraw-Hill Education
• Release date: Dec 27, 2001
• ISBN: 9780071504430

Ann Louise Gittleman

Ann Louise Gittlemanis an award-winning author of thirty books and a highly respected health pioneer. She has appeared on 20/20, Dr. Phil, The View, Good Morning America, Extra!, Good Day New York, CNN, PBS, CBS, NBC, MSNBC, CBN, FOX News, and the BBC. Her work has been featured in national publications including Time; Newsweek; Harper's Bazaar; O, The Oprah Magazine; Seventeen; Fitness; Cosmopolitan; Parade; USA Weekend; Woman's World; the New York Times; and the Los Angeles Times. Gittleman has been recognized as one of the top ten nutritionists in the country by Self magazine and has received the American Medical Writers Association award for excellence.

Book preview

PRAISE FOR THE FAT FLUSH PLAN

The national best-selling phenomenon

"If you care about your life and state of health,

this book will be a valuable resource for you."

— Bernie Siegel, M.D., Author of Love, Medicine & Miracles

"Ann Louise Gittleman once again leads the crusade for better

nutrition. She exposes the pervasive myths that all fats are bad and

that unlimited carbohydrates are good. Sensible and thorough, her Fat

Flush Plan is a terrific primer for anyone wanting to lose weight and

regain vitality. We recommend it enthusiastically!"

— Michael R. Eades, M.D. & Mary Dan Eades, M.D., Authors of Protein Power

"What a great program! Whether you’re starting a diet with a bang

or trying to budge the scales after a binge or just tuning up your

body and hoping to lose some stubborn inches, this is a great,

safe low-carb way to do it."

— Fran McCullough, Co-author of The Best American Recipe series

"Weight loss programs are often long on claims and short on results.

Ann Louise Gittleman’s Fat Flush Plan offers great information and

great strategies for weight management. A healthy, smart, safe,

effective weight-loss program. What could be better?"

— Tori Hudson, N.D., Professor, National College of Naturopathic Medicine and Author of Women’s Encyclopedia of Natural Medicine

"In my Fit Camps, we work on lifestyle changes involving both

nutrition and exercise. The Fat Flush Plan (Phase 1) has inspired

my campers to initiate the dietary changes necessary for weight

loss and better health."

— Joanie Greggains, Author of Fit Happens

"The Fat Flush is the healthiest and safest way I know to drop weight

quickly. Ann Louise Gittleman has once again used her enormous

talents and encyclopedic knowledge of nutrition and health to come

up with a winning formula. Ann Louise has been one of the great

influences on my professional life and one of the first people

I turn to when I want a ‘second opinion.’"

— Jonny Bowden, M.A., C.N., C.N.S. author of Living the Low-Carb Life and The 150 Healthiest Foods on Earth

Copyright © 2002 by Ann Louise Gittleman. All rights reserved. Printed in the United States of America. Except as permitted under the United States Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher.

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This book is for educational purposes. It is not intended as a substitute for medical advice. Please consult a qualified health care professional for individual health and medical advice. Neither McGraw-Hill nor the author shall have any responsibility for any adverse effects arising directly or indirectly as a result of the information provided in this book.

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To my longtime agent and friend Mike Cohn —

Mike, this one’s for you!

Contents

Foreword

BY BARRY SEARS, PH.D., author of THE ZONE and THE ANTI-AGING ZONE.

Preface

Acknowledgments

CHAPTER 1 Someone Like You . . .

THE FAT FLUSH GENESIS

DESTINATION: A NEW BODY AND A NEW YOU

CHAPTER 2 Five Hidden Weight Gain Factors

HIDDEN FACTOR #1: YOUR TIRED, TOXIC LIVER

HIDDEN FACTOR #2: WHEN FAT IS NOT FAT

HIDDEN FACTOR #3: FEAR OF EATING FAT

HIDDEN FACTOR #4: EXCESS INSULIN/EXCESS INFLAMMATION

HIDDEN FACTOR #5: STRESS AS FAT MAKER

CHAPTER 3 The Fat Flush Plan: As Easy as 1-2-3

BEFORE YOU BEGIN

PHASE 1: THE TWO-WEEK FAT FLUSH

PHASE 2: THE ONGOING FAT FLUSH

PHASE 3: THE LIFESTYLE EATING PLAN

ALL THREE PHASES

CHAPTER 4 Phase 1: The Two-Week Fat Flush

GIVING YOUR LIVER A VACATION

TWO-WEEK FAT FLUSH PROGRAM

TWO-WEEK DAILY PROTOCOL DIET

TWO-WEEK FAT FLUSH MENU PLAN

CHAPTER 5 Phase 2: Ongoing Fat Flush

THE ONGOING FAT FLUSH DAILY PROTOCOL

BASIC BREAKFAST IDEAS FOR PHASE

BASIC LUNCH IDEAS FOR PHASE

CHAPTER 6 Phase 3: Lifestyle Eating Plan

THE FAT FLUSHING FOOD COMBINATION RULES

THE LIFESTYLE EATING PROTOCOL

LIFESTYLE EATING

CHAPTER 7 The Power of Ritual

EXERCISE

SLEEP

JOURNALING

CHAPTER 8 The Fat Flush Plan Away from Home

ON THE ROAD WHILE FAT FLUSHING

GOING AGAINST THE GRAIN

FATS OF LIFE

FAT FLUSHING IN THE FAST-FOOD LANE

GOING ETHNIC

PARTIES, BUSINESS LUNCHEONS, AND HOLIDAY EVENTS

CHAPTER 9 The Master Fat Flush Shopping List

BEFORE YOU BEGIN

PHASE 1: THE TWO-WEEK FAT FLUSH

PHASE 2: ONGOING FAT FLUSH

PHASE 3: LIFESTYLE EATING PROGRAM

FOOD-CLEANSING BATHS

CHAPTER 10 Fat Flush Recipes

BREAKFAST

LUNCH OR DINNER ENTRÉES

HOMEMADE BROTHS AND EASY SOUPS

VEGGIE SIDES

SALAD DRESSINGS

CONDIMENTS

SNACKS

TREATS

FAT FLUSH SEASONING SAVVY

MAKING YOUR FAVORITE RECIPES FAT FLUSH FRIENDLY FOR LIFESTYLE EATING

OTHER COOKING HELP

CHAPTER 11 Because You Asked

AGES, STAGES, AND GENDER

FAT FLUSH PROTOCOL

SUBSTITUTIONS

SUPPLEMENTS AND MEDICATIONS

EXERCISE

COFFEE, TEA, OR . . .?

OTHER CONCERNS

CHAPTER 12 Resources and Support

FAT FLUSH RESOURCES AND SUPPORT

FAT FLUSH SUPPLEMENTS AND PRODUCTS

MORE DETOX SUPPORT

EDUCATIONAL RESOURCES

FITNESS RESOURCES

COMPOUNDING PHARMACIES

GRASS-FED RESOURCES

References

Appendix

Index

Foreword

There are three things in life that generate visceral responses: religion, politics, and nutrition. All three are often based on belief systems that do not respond well to challenge. In fact, those which challenge prevailing beliefs usually are ostracized because they question the orthodoxy no matter how wrong it appears to be. Of the three, nutrition is more of a science and therefore is governed by observation backed by experimentation.

My own journey in trying to make sense of the complexity of nutrition began twenty years ago when it became obvious to me that making fat the villain of nutrition was simply dead wrong. During the past twenty years, I have met many others who have shared my beliefs. One of the first was Ann Louise Gittleman.

I had known Ann Louise for more than twelve years when she first asked for my advice on fat-derived hormones called eicosanoids for her book entitled Beyond Pritikin. The two worlds from which Ann Louise and I came were totally different. I came from academia, whereas she was more of an observer of the outcome of standard nutritional advice. As the chief nutritionist at the Pritikin Institute, she was told that as much fat as possible should be removed from the diet. Although it seemed like an intuitively good idea, her observations at the Pritikin Institute made it very clear to her that many of the patients were becoming less healthy as they religiously removed fat from their diets. Sometimes the eyes tell us better than the brain.

Feeling that she could not in good conscience continue to recommend the Pritikin principles as the pathway to optimal health, she left to begin her own journey to understand exactly what we require for optimal health and then how to communicate the answer to others. Understanding why fat is essential to optimal health was the necessary first step, and then telling Americans that certain types of fat actually are good for them represented a far more difficult challenge.

This is why I find it interesting that Ann Louise’s continuing journey, detailed in this book, has paralleled my own research. One of the key components of this new book is the role of certain fats, including fish oils, gamma-linolenic acid (GLA), and conjugated linoleic acid (CLA). All these have powerful effects on our hormones in general and in particular on the eicosanoids. In essence, these fats are powerful new drugs that we are just now beginning to understand how to use correctly. For the first time, it is correct to state it takes fat to burn fat.

The other key concept in this book is a term that most Americans hate to hear—it is called calorie restriction. However, this is now calorie restriction without hunger or deprivation. If you follow the recipes in this book, you will never be hungry or deprived, even though you are restricting your calories, because you are now controlling your hormones (insulin in particular) with laser-like precision. In the final analysis, what is going on in your body is incredibly complex, but how to orchestrate it is pretty easy as long as you are consistent and follow the basic dietary rules outlined by Ann Louise.

You also shouldn’t be misled by the title, because this book is far more than simply a diet book. The only way to live a longer and better life is to control the hormones generated by the food we eat. Do we have all the answers yet? No, but this book represents a step in the right direction as we continually seek new information. Ann Louise’s Fat Flush Plan is dietary common sense for all the right reasons—it is balanced, it is a program you can stay on safely for life, and it works.

BARRY SEARS, PH.D.

Author of The Zone and The Anti-Aging Zone

Preface

There are no quick fixes—but the Fat Flush Plan comes close. As a nutritionist always on the lookout to identify and correct metabolic and nutritional imbalance, I have searched beyond the conventional answers to uncover the root causes of unexplained weight gain. Thankfully, my investigative nature paid off. Years of hands-on experience and avidly following the latest research studies and diet trends led me to insights into lasting weight control.

The year 2000 marked not only the beginning of the new millennium, but also the birth of the expanded and complete Fat Flush Plan—a quick and easy way to erase those pockets of fat that bother us the most. That year was also when iVillage, the most popular women’s health site on the Internet, approached me to be a guest expert on its Diet and Fitness channel. Honored to be a part of the leading Web site on women’s issues, I introduced an early version of a diet plan called the Two-Week Fat Flush—the one I had used with my personal clients for fifteen years and which initially appeared as a brief chapter in my first book, Beyond Pritikin.

Suddenly people from every walk of life began to resonate to the concept of Fat Flush. In fact, Fat Flush received so many positive reviews within its first four months, along with over 400,000 hits monthly, that it soon became one of the leading traffic drivers of the Diet and Fitness channel.

The media picked it up and dubbed this initial diet blueprint the Internet Miracle Diet. Since then, the Fat Flush Message Board on iVillage became one of the most popular diet and fitness boards in the history of the Web site—a fact which truly amazed and intrigued me.

Magazines followed suit, featuring my rapid weight loss diet. Woman’s World made Fat Flush its cover story in the early spring of 2000 as well as in January and February of 2001. First for Women also featured an adaptation of my diet on the cover, including my own testimonial and photo inside.

All of this unexpected national attention, however, did more than just spotlight this emerging diet plan. It was the catalyst for its development into a full-fledged book. The growing interest in my Fat Flush concepts—I had to post daily answers to mounting emails and conduct weekly chats just to keep up—generated a unique opportunity for me to hear directly from individuals all over the country.

In a very real sense, the invaluable Internet community served as a focus group for me, providing significant input and helpful insights. The group also encouraged me to examine every aspect of the plan under a huge magnifying glass to learn why Fat Flush was supporting them on so many levels: body, mind, and spirit.

I soon realized that Fat Flush is more than a diet program. It is also a journey into self-care. As Jennifer Louden writes in the introduction of her book, The Woman’s Comfort Book:

Self-care is essential to survival, it is essential as the basis for healthy authentic relationships, it is essential if we honestly want to nurture the people we care about. Self-care is not selfish or self-indulgent. We cannot nurture others from a dry well. We need to take care of our own needs first, then we can give from our surplus, our abundance. When we nurture others from a place of fullness, we feel renewed instead of taken advantage of. And they feel renewed too, instead of guilty. We have something precious to give others when we have been comforting and caring for ourselves and building up self-love.

But that seems to be a difficult concept for many of us twenty-first-century women. According to a 1999 Wirthlin Women’s Health Issues Survey, today’s woman appears to be so entrenched in caring for the daily demands of work and family that she neglects the much-needed care of herself. Too often, she’s penciled in at the bottom of her unending To-Do list. As a result, she falters under tremendous physical and emotional stress, totally drained of energy.

I believe that you deserve to put self-nurturing at the top of your To-Do list. That’s why simple and healthy habits are built into the program, habits such as keeping a journal, moderate exercise, and going to sleep at a set bedtime. By following the total plan, you will not only enjoy effortless weight loss, but you will become renewed and revitalized.

As I heard from people across the nation, one thing rang loud and clear: They wanted more. Specifically, they asked for menu plans, recipes, a transition plan, a maintenance plan, and tips on how to follow the Fat Flush principles in a restaurant, how to Fat Flush during the holidays, and how to modify Fat Flush for men or women in different ages and stages of life (such as breastfeeding, pregnancy, perimenopause, or menopause). They also wanted to know how I developed the program, the science behind the protocol, and why each of the rather unusual elements was included, especially the flaxseed oil and the Fat Flush signature drink, the Long Life Cocktail.

Potential Fat Flushers asked to read testimonials, case histories, and success stories to reassure themselves and inspire them into action. Many had questions on how much to exercise and what kinds were appropriate. And it seemed as though everyone wanted to know what were the best fat-burning, brand-name supplements available to maximize their results.

I listened carefully to all the feedback, then decided to put it all together in a book. The three-phase Fat Flush Plan is committed to encouraging accelerated weight loss and ongoing, balanced weight control as well as championing lifestyle habits that are overlooked or forgotten as a result of our hectic day and age.

The first part of the book introduces you to the progression of the Fat Flush phenomenon and the five hidden weight-gain factors. You’ll not only read the science behind each one, but you’ll learn all about how each facet of the Fat Flush protocol addresses each factor. And I know you will feel encouraged by reading some of the inspiring testimonials, observations, and stories other Fat Flushers, like yourself, have sent me.

Then we move on to the easy Fat Flush game plan. You’ll gain a practical understanding of the principles behind each phase of the plan and see how simple it is to put them into action as you graduate from one level to the next. There are details about the fat-burning supplements needed for each phase with helpful tips and words of wisdom from Fat Flushers who have been there. And you’ll discover the power of ritual in your life in supporting your weight-loss goals. You’ll learn how to keep a daily journal, tracking your progress, eating patterns, and emotional triggers. You will also discover how to sculpt a fat-resistant, cellulite-free body—without strenuous exercises. And you will see how to boost your body’s immune system, physical repair, and even fat-burning while you experience the art of proper sleep and rest.

You will also find a wealth of information at your fingertips, including the Master Shopping List with name brands (like the best-tasting flaxseed oils) and quick tips on food preparation and storage as well as useful health tips. You will also have more than thirty quick and delicious recipes, as well as ideas on how to modify your favorite recipes and holiday delights the Fat Flush way. You’ll learn smart, no-stress ways to take Fat Flush on the road, whether it’s eating out at your favorite restaurant, a business luncheon, or that special occasion.

The last part of the book gives you straight answers to the more commonly asked questions, about the plan itself as well as special concerns. You’ll also find a comprehensive Resources section of helpful products, educational resources, nutritional organizations, medical/nutrition centers, labs, and compounding pharmacies where you can go to get more information about the items or ideas mentioned in this book.

As you embark on your Fat Flush experience, I’d like you to keep a few things in mind. You are an individual and so is your rate of weight loss. Your body is unique, which means your weight-loss challenges are not necessarily like your best friend’s or even other family members’. You will discover your own roadblocks and learn how to remove them, one step at a time, at your own pace.

I’ve tried to make the plan as easy as possible for this reason. You will start slowly and gradually make a couple of dietary and lifestyle changes, one at a time, even before you start. By easing into each progressive phase, you won’t feel overwhelmed.

And take things one day at a time. Remember, Fat Flush is a journey toward your weight-loss destination. Be kind to and supportive of yourself. It’s important to learn how to recognize and applaud even your smallest accomplishments of the day. And even if you slip sometimes—as we all do—that’s okay. It’s called being human.

Finally, know that you are not alone. On our Forum at www.annlouise.com, you will have someone to cheer you on daily—someone to whom you are accountable, which can be a vital element in sticking to your new eating and exercise lifestyle. With The Fat Flush Plan, you will get daily personalized support through our Fat Flush challenges—complete with a buddy system. You will have monthly support with our Advisor E-letter, have the opportunity to participate in our annual Cruise to Lose, get pampered Fat Flush-style with special spa weekends and participate in our Fat Flush and Fast Track residential programs at the world renowned GREENHOUSE, a five-star destination spa in Arlington, Texas for women only.

Besides our virtual Fat Flush family on the Internet, there is now a family of books that can also enhance your journey like the Fat Flush Cookbook, the Fat Flush Journal and Shopping Guide, the Fat Flush Fitness Plan, and The Fat Flush Foods.

But, most of all, you can accomplish your weight, health, hormonal, and beauty goals because I will be there with you to help guide the way because I also have been there. You and I will do this together. Be patient with yourself.

Let your journey begin . . .

ANN LOUISE GITTLEMAN

Acknowledgments

The behind the scenes story of the Fat Flush Plan is a book all by itself. There were many individuals who were instrumental and exceedingly helpful in making this book a reality.

My heartfelt thanks and appreciation go to fitness expert and KGO radio host Joanie Greggains, whose support throughout the years in the San Francisco Bay area has made Fat Flush a real sensation. Joanie’s Fit Happens camps have successfully utilized the Fat Flush protocol with extraordinary results. I am also indebted to Joanie’s outstanding assistant, Cindy Renshaw.

Mega thanks also to radio host Frankie Boyer of business 1060 AM WBIX for putting Boston on Fat Flush. And to Randy Featherston of KBJS 90.3 radio for putting East Texas on Fat Flush.

My eternal gratitude to my editor, Nancy Hancock, for her professional savvy, marketing expertise, and diet know-how. Nancy has been in my corner for a long time, and this book finally gave us the opportunity to work together. I hope this will be the beginning of a long and mutually beneficial relationship.

I also am very appreciative of the efforts of the total McGraw-Hill team—including the publisher, Phillip Ruppel; the vice president of marketing, Lynda Luppino, and her staff, Lydia Rinaldi and Eileen Lamadore; the publicity director, Ann Pryor; and the editing and production team,