Caterina Yuan

The Fat Flush Plan by Ann Louise Gittleman, M.S., C.N.S.

The breakthrough weight-loss system that: melts fat from hips, waist, thighs in just 2 weeks and
reshapes your body while detoxifying your system.
Overall claim: If you address five main causes of weight gain using the strategies in this plan, you will
lose weight.
5 Main Causes of Weight Gain
Cause
1. Liver toxicity
Livers burn fat, metabolizes food, and
detoxifies
Overloaded liver lead to problems like
fatigue, weight gain, depression
Liver stressors:
o Caffeine
liver detoxes it alone
o Sugar
Metabolism robs nutrients
Inhibits detoxification
Feeds Candida (yeast)
o Trans fats
Retard detoxification
Thickens bile
o Medications
Liver works harder
o Inadequate fiber
Fiber moves toxins out;
without enough, liver has to
process more

What the diet does

Unsweetened cranberry juice, psyllium, flaxseed
Antioxidants to help with detoxification
Fiber blocks fat absorption, promotes toxin
absorption
Water expels waste, makes liver more efficient
Protein
Raises metabolism
Activates detoxification enzymes
Important for bile
L-Carnitine (found in red meat) helps with
mitochondrial fat metabolism
Flaxseed oil
Raises metabolism
Collects oil-soluble toxins
Stimulate bile production
Eggs
Sulfur-based amino acids regulate bile production
Green vegetables
Cruciferous vegetables have sulforaphane, used
by liver for detoxification
Herbs and spices
Various liver-supporting, fat-metabolizing
properties
Supplements
Lipotrophic: decrease fat storage rate, accelerates
fat metabolism
Excludes: caffeine, sugar, alcohol, yeast-based foods,
vinegars, trans fats, some herbs

2. Excess water weight

Claim:
Excess water may contribute to
abdominal bloating, cellulite, puffiness
Causes:
Consuming too little water and protein
o Too little water prevents kidneys from
flushing water in body
o Protein carries water molecules that
kidneys removed; without protein, fluid
leaks into spaces between cells
Food sensitivities
o Fluid retention, cravings/overeating
o Common: dairy, wheat, sugar, yeast
Hormonal fluctuations
o Estrogen dominance, carb cravings
Some medications
o Different mechanisms
3. Fear of eating fat
Claim:
People dont get enough essential fatty
acids (EFAs); eat too many carbs
EFAs important for
o Vitamin transport
o Bile flow
o Help burn fat

4. Excess Insulin
Claim:
Too much insulin causes sugar cravings; also
increases fat storage.

5. Stress makes fat

Stress causes release of cortisol
Cortisol activates enzymes to store fat
when it contacts fat cells
Central fat cells (deep abdominal
visceral cells) have more cortisol
receptors; the apple shape is worse

Cranberry juice and water

Cranberry juice is diuretic
Proper hydration
Psyllium or ground flaxseed
Phytoestrogenic lignans
o Bind to estrogen receptors; control
estrogen dominance
Fruits and Vegetables
High fiber reduces estrogen
Protein
Increases metabolism

Flaxseed oil
Alpha-linolenic acid (ALA)
Omega-3
Raise metabolism, flush water from kidneys,
lower triglyceride levels
Creates sensation of fullness
Gamma-Linoleic Acid (GLA) supplement
Omega-6
Supplements: borage oil, evening primrose oil, or
black currant seed oil
Stimulate thyroid
Activates brown adipose tissue to burn fat
Conjugated-Linoleic Acid (CLA) supplement
Converts fat to lean muscle
Low glycemic-index vegetables, fruits (30%)
Controls insulin levels, decreases appetite
Protein (30%)
Stimulates production of glucagon, burns fat
High-quality fats (40%)
Omega-3s reduce insulin resistance
Eliminate saturated and trans fats, sugars, refined carbs
Avoid caffeine, alcohol, and sugar
Avoiding cortisol boosters
Protein
Enhances fat burning
Daily fat
Reduces cravings and physiologic stress
Exercise, sleep, journaling, stress management
2

Alcohol, caffeine, sleep deprivation all

promote cortisol secretion

Maintain cortisol

The Fat Flush Plan:

Phase 1: Two-Week Fat Flush
Goal: Detoxify system in a short period of time to facilitate weight loss
1100-1200 calories/day, accelerates fat loss from hips, thighs, buttocks
Diet: Only certain foods allowed
Required
Oil:
High-lignan flaxseed oil (Omega-3) (1
tbsp)
GLA capsules (360-400mg)
Lean protein (8 oz.)
Fish, seafood, lean beef, chicken, turkey,
veal, lamb
Eggs (2) for Omega-3s
Vegetables (unlimited) and Fruits (2)
Cranberry water (64 oz)
Long-life cocktail (cranberry water,
psyllium or flaxseeds)
Thermogenic spices
Cayenne, dried mustard, cinnamon,
ginger, dill, garlic, anise, fennel, cloves,
bay leaves, coriander, parsley, cilantro,
apple cider vinegar, cumin

Not allowed
Wheat, grains
Saturated or trans fats
Dairy
Yeast-based seasonings
Alcohol, coffee, tea, colas, soft-drinks
Salt
Trans fats
Sugar
Aspartame
Soy sauce, mustards, barbecue sauces
Pork
Processed foods

Phase 2: The Ongoing Fat Flush

Goal: Maintain fat flush, 1500 calories
Diet: Same as in Phase 1, but minor changes
Add back at most 2 friendly carbohydrates (sprouted-grain toast, green peas, carrots, butternut
squash, sweet potato); add back slowly
Drink 48 oz plain water per day, instead of cran-water
Phase 3: The Fat Flush Lifestyle
Goal: Maintain healthy eating habits for the rest of your life
Diet: Same as in phase 1, with additions:
Add back up to 4 friendly carbs
o Sprouted-grain bread, peas, carrots, potatoes, chickpeas, beans, brown rice
o If you have gas or weight gain, omit carbohydrates
Add up to 1 tsp salt back
Add up to 2 servings dairy back (low-fat versions)
For each of the phases:
Exercise: Moderate (i.e. less than 2 hours of strenuous activity)
o Walking, stretching, bouncing, strength building
3

o Bouncing allows better lymph flow

Sleep: At least 8 hours; sleep more, eat less

Journaling: Record emotions, prevent impulse eating, encourage yourself
o Record food reactions, what works for you

Conclusion
Criticisms:
Very little grains included; people probably get enough fiber from all those vegetables
Very protein centered; people get quite a bit of red meat
Dairy still included
People still need some salt; but all salt is banned in Phase 1 and 2
May be hard to follow because it really is a lifestyle change
Drinking so much water might be difficult
Good things:
Gets people to stop consuming processed, chemically laden foods.
Cuts out bad carbohydrates; whole grains emphasized, when included
Cut out soda, sugar, caffeine
Introduces good fats
Vegetables, fruits emphasized
Lots of antioxidants (cranberry juice, flaxseed oil)
Exercise, journaling, sleep: all healthy things
Gets people to drink more water