Fat Flush Diet Ideas

The Fat Flush Diet is a "New York Times" bestselling diet plan created by Ann Louise Gittleman, Ph.D. While many individuals throughout the country have certainly seen success with this diet plan, that does not mean it is perfect. There have been several criticisms of the Fat Flush Diet, which can be addressed with simple changes to the structure of the plan.

Fat Flush Diet

The Fat Flush Diet is intended to be a combination of diet and detoxification efforts, taking you to your ideal physique while simultaneously strengthening your body's natural defense systems. The diet focuses on preservation and protection of the liver, which is your main "detox" organ in the body. Thus, the Fat Flush Diet is a holistic plan that sets its sights on long-term weight loss and improved health.

Following the Fat Flush Diet

The diet is divided into three phases. Phase one lasts for two weeks, during which time you consume no more than 1,200 calories per day. Phase one uses a low-carb eating regime coupled with additional fiber via flaxseed or psyllium shakes to cleanse the body's organs and digestive system. Phase two of the plan boosts caloric intake to 1,500 calorie a day while boosting carb intake, allowing for two daily servings of whole grains, carrots, peas, sweet potatoes or squash. Phase three allows for over 1,500 calories daily and adds two additional carb servings to your daily allowance. You can remain in phase three indefinitely. The diet also recommends anywhere from 20 to 40 minutes of exercise daily.

Boost Caloric Intake

One problem for men following the Fat Flush Diet is that the caloric levels are far too low, especially at the beginning of diet. Though men have greater caloric needs than women (due to their larger body mass), the diet fails to take this into account. This means men on the plan might lack overall energy levels for the prescribed workouts and might lose weight too rapidly, resulting in a loss of lean body mass. To curb this, increase daily caloric intake for men by 300 to 500 calories in all phases of the diet.

Perform Exercise in the Morning

Fasted cardio performed first thing in the morning has been shown to burn more fat than exercise performed at any other time of the day. Therefore, to get the most out of your time on the Fat Flush Diet, schedule your cardiovascular training sessions before breakfast, giving your body that extra boost it needs to burn even more fat while on the diet.

Focus on Metabolism

As the recommended intake levels of the diet are so low, you might also have a problem with a corresponding slowdown of metabolism, even if you implement the aforementioned recommendation of adding calories to the plan. To counteract this, employ liberal consumption of thermogenic foods such as green tea. Green tea contains a chemical called epigallocatechin gallate (EGCG), which increases your metabolism, helping you to burn more calories throughout the day. A few glasses of green tea per day can help to keep your metabolism burning brightly on the Fat Flush Diet, even in the low caloric ranges suggested.