The Fat Flush Plan

The Fat Flush Plan


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Product Details

ISBN-13: 9780071383837
Publisher: McGraw-Hill Professional Publishing
Publication date: 12/06/2001
Series: Gittleman Series
Pages: 288
Sales rank: 237,357
Product dimensions: 6.40(w) x 9.20(h) x 1.10(d)

About the Author

Ann Louise Gittleman, Ph.D., C.N.S., is the award-winning author of over twenty books, including the New York Times bestseller Before the Change. There are more than 3.5 million copies of her books in print. She has been seen on Dr. Phil, The View, Extra, Good Morning America, 20/20, PBS, and CNN among countless television appearances. She writes a monthly column for First for Women magazine. Gittleman holds a Ph.D. in holistic nutrition and a master's degree in nutrition education, and is a Certified Nutrition Specialist. She lives in Coeur d'Alene, Idaho.

Read an Excerpt

Chapter 1: Someone Like You… Every mighty oak was once a nut that stood its ground.

Weight gain, bloating, and those stubborn fat deposits on your hips, thighs, and buttocks -- the very thought rattles your senses, not to mention your self-esteem. It's downright frustrating, to say the least. And believe me, you're not alone. There are more than 100 million of us currently fighting the infamous battle of the bulge. For most of us, it's a rigorous combat at best, trying one diet plan after another. Some regimens are too hard to follow, whereas others lack any real variety or satiety. In the end, we usually wind up back where we started -- unhappy and over-weight once again.

Over the years, I've had my own struggles with weight gain. Right from the start, I had to deal with a stacked deck, genetically speaking. Part of my body shape -- the proverbial pear -- I inherited from my mother and her side of the family, judging from the pictures of my maternal grandmother, aunts, and female cousins that graced our den wall when I was growing up. And like me, all the women on my mother's side were always on a diet, trying to lose those infamous last 10 to 20 pounds that seemed to stockpile below the waist.

On my father's side, my family history of diabetes didn't help matters any. From as early as I can remember in both junior high and high school, I suffered from low blood sugar, or "reactive hypoglycemia." I was always craving something sweet (such as cookies, candy, cake, or ice cream) to raise my blood sugar, which really piled on the pounds. I simply couldn't find the time to eat on schedule. Back then (much like today), I was too busy being responsible and a caretaker for everyone else -- being a high school correspondent for the Hartford Courant newspaper, serving as the president of the Service Club, and teaching religious school after regular school -- that I ignored my own body. So it's no wonder that I was always going up and down on the weight scale.

My use of food as an anesthetic to offset the stress of a competitive college environment during my freshman and sophomore years only compounded the matter. I would drift into one dorm for lunch and then into another one for yet another meal. In fact, men used to love to take me out because I didn't drink but had a hearty appetite. The truth is that I could eat anyone under the table. In addition, my body never seemed to firm up the way some women's do when they exercise. Moreover, I had to literally force myself to exercise anyway.


I spent my junior year abroad in London. There I started to frequent health food restaurants. Vegetarianism and drugless healing fascinated me. My whole life took an about-face once I began a program of cleansing and detoxification. (Which, by the way, helped me lose fat from those stubborn hips of mine rather effortlessly!) For the first time, I realized that whole foods, herbs, and dietary supplements could become a path not just to healing and wholeness but also to weight loss. Back in the United States, after I graduated from college I decided to enroll in the New York Institute of Dietetics as part of the Dietetic Technician Program. Later, I received a master's degree in nutrition education from Teachers College at Columbia University. Later on, I became a certified nutrition specialist (C.N.S.) with accreditation from the American College of Nutrition.

It was a classroom experience at Columbia, however, that foreshadowed the nature of my professional journey and eventual Fat Flush discovery. While I was a student there, I heard the "Lamppost Story," which continues to this day to motivate me. It goes something like this:

A gentleman goes out for a walk on an extremely dark evening and arrives at his destination, only to find that he has lost his wallet along the way. He immediately retraces his steps and starts looking for the wallet under the lamppost, where there is light. But he is unable to find his wallet because he had really lost it in the dark, where the light didn't reach. The moral of the story is that the answers are out there somewhere; you just have to look in the right places that have yet to come to light.

Inspired by this to search for answers beyond where the light was already shining, I was convinced that the real answers to weight gain, cellulite, and bloating were out there somewhere. I believed that we had yet to search in the right places, evidenced by the enormous amount of unsuccessful diet plans. Thus I embarked on a quest to find the missing links to weight loss. In my heart, I knew that the answer wouldn't be like any other diet plan. It had to be a program that addressed the underlying sources of weight gain and also embodied sound nutritional guidelines.

Today, while many women in their thirties, forties, and fifties are concerned about their changing shape, I've been able to keep my body pretty much fat-resistant for nearly three decades now. And that's despite my heredity. I found that once I had discovered an entirely new approach to managing my weight, it no longer mattered how the genetic cards were stacked.

That approach is my Fat Flush Plan -- a program based on a unique diet model using healthful essential fats, balanced proteins, colorful carbohydrates, and a strict daily routine. It is designed to address and correct the most prevalent underlying causes of weight gain. These unseen causes have nothing to do with your genes. Instead, they reflect simple body chemistry imbalances that you probably never suspected. I call them the five hidden weight gain factors, which are the key to just about all of our overweight and obesity issues. You'll find that most diet plans typically target only one or two of these factors, which may explain why they don't work in the long term and cause recurring weight gain.

Ignored, overlooked, or simply not taken seriously enough, the five hidden weight gain factors include the following: an overworked liver, lack of fat-burning fats, too much insulin, the stress-fat cycle, and a unique take on "when fat is not fat." These factors are caused by a stagnant lymph system, sneaky food allergies, birth control pills, hormone-replacement therapy, and medications. You will learn all about these problematic factors in the next chapter, along with the scientific developments behind each factor that have reached a critical stage only in the past decade.

The discovery of my Fat Flush Plan didn't happen overnight. It progressed naturally out of every area of my life, from my personal weight control quest and working alongside my nutritional mentors to a wide variety of professional experiences spanning my entire career in counseling, consulting, and researching.

Early in my career, I had the privilege of working beside such nutritional pioneers as Hazel Parcells, Ph.D. and Nathan Pritikin. Their contributions helped me on my own weight control journey, which in turn enabled me to assist thousands of my own clients in their weight control efforts. In fact, when my first book, Beyond Pritikin, came out, my private practice in California grew, and soon people everywhere were resonating to my message that essential fats were absolutely necessary for rapid weight loss, longevity, and good health. For years I had a thriving practice that included sports figures, movie stars, fashion designers, producers, and members of the Joffrey Ballet. In this way, I was helping others who in turn were helping me fine-tune my program and stay on track myself as the messenger of a new weight loss approach.

Copyright ©(2002) by Ann Louise Gittleman.

Table of Contents

Chapter 1Someone Like You1
The Fat Flush Genesis2
Destination: A New Body and a New You9
Chapter 2Five Hidden Weight Gain Factors11
Hidden Factor #1Your Tired, Toxic Liver12
Hidden Factor #2When Fat Is Not Fat20
Hidden Factor #3Fear of Eating Fat28
Hidden Factor #4Excess Insulin32
Hidden Factor #5Stress As Fat Maker35
Chapter 3The Fat Flush Plan: As Easy as 1-2-341
Before You Begin43
Phase 1The Two-Week Fat Flush44
Phase 2The Ongoing Fat Flush45
Phase 3The Lifestyle Eating Plan46
All Three Phases47
Chapter 4Phase 1: The Two-Week Fat Flush51
Giving Your Liver A Vacation52
Two-Week Fat Flush Program52
Two-Week Daily Protocol Diet54
Two-Week Fat Flush Menu Plan57
Chapter 5Phase 2: Ongoing Fat Flush69
The Ongoing Fat Flush Daily Protocol71
Basic Breakfast Ideas for Phase 273
Basic Lunch Ideas for Phase 274
Chapter 6Phase 3: Lifestyle Eating Plan75
The Fat Flushing Food Combination Rules76
The Lifestyle Eating Protocol77
Lifestyle Eating80
Chapter 7The Power of Ritual89
Chapter 8The Fat Flush Plan Away from Home113
On the Road While Fat Flushing114
Going Against the Grain115
Fats of Life115
Fat Flushing in the Fast-Food Lane117
Going Ethnic118
Parties, Business Luncheons, and Holiday Events122
Chapter 9The Master Fat Flush Shopping List125
Before You Begin126
Phase 1The Two-Week Fat Flush127
Phase 2Ongoing Fat Flush131
Phase 3Lifestyle Eating Program132
Food-Cleansing Baths134
Chapter 10Fat Flush Recipes137
Lunch or Dinner Entrees140
Homemade Broths and Easy Soups150
Veggie Sides152
Salad Dressings155
Fat Flush Seasoning Savvy159
Making Your Favorite Recipes Fat Flush Friendly for Lifestyle Eating160
Other Cooking Help162
Chapter 11Because You Asked163
Ages, Stages, and Gender163
Fat Flush Protocol166
Supplements and Medications177
Coffee, Tea, or...?181
Other Concerns182
Chapter 12Resources187
Fat Flush Resources187
Other Name-Brand Natural Weight Loss Products188
Educational Resources190
Fitness Resources202
Compounding Pharmacies203
Grass-Fed Resources206


Fat Is Back: The Fat Flush Plan Hits the Mark
Did you catch the buzz? Newspapers, magazines, television, radio, and web sites throughout the country are welcoming fat back into your diet!

That’s right. Fat phobia has finally been put to rest. It was buried by The New York Times on July 7, 2002, with a landmark article entitled “What If Fat Doesn’t Make You Fat?”

But this information came as no surprise to readers and followers of The Fat Flush Plan, who already knew, firsthand, that it is the type of fat, not the quantity, that counts.

Based upon 15 years of clinical experience and research, The Fat Flush Plan provides a three-phase diet program that has proven that it is entirely possible to get thin and healthy on essential and critical fats like Omega 3–rich flax seed oil; botanicals like evening primrose, borage, or black currant seed oil; and CLA (conjugated linoleic acid) as staples of a weight loss program.

In fact, the book clearly identifies the fear of eating fats as one of the top five Hidden Weight Gain Factors. Others include a tired and toxic liver, waterlogged tissues, excess insulin, and stress as a fat maker.

Although the title certainly connotes weight loss, the results of The Fat Flush Plan go far beyond loss of pounds. Throughout the book you will be introduced to real-life Fat Flushing heroes -- men and women from all stages of life who share their stories. These personal accounts illustrate how Fat Flushers experience far more than just fat loss. They typically report having lower cholesterol and triglyceride levels; improved quality of skin, hair, and nails; a diminished appearance of cellulite; stabilized mood swings; relief from depression; and enhanced self-esteem and self-confidence. I have had the privilege of collecting enormous amounts of letters and email from enthusiastic Fat Flushers proclaiming that they are now leading more health-conscious and balanced lives than ever before.

Without harsh stimulants like Ephedra, caffeine, caffeine-based herbs, or aspirin, the Fat Flush plan contains a number of unusual elements not found in other weight loss regimens, like eggs and lean beef. Eggs with the yolks are included in the menu plans for every phase of the program because they provide the highest concentration of sulphur-bearing amino acids, which are vital for the liver’s ability to burn fats effectively.

Beef is on the Fat Flush menu because it is the highest dietary source of an incredibly effective thermogenic nutrient, L-carnitine, which transports fat into the muscle cells so it can be more effectively burned when the body is in a fat burning mode.

In addition to the food plan, there is an exercise program and an emphasis on journaling and proper sleep to relieve stress and decrease the fat-promoting stress hormone cortisol. Shopping lists with name brands are provided for convenience, as well as more than 30 recipes that are unusually quick and easy as well as tasty.

Many women share this program with their boyfriends and husbands. It is also safe for teenagers, and we have many teens whose skin has cleared up and whose ADHD is much improved on the Fat Flush plan.

I invite each and every one of you to join our Fat Flushing family. This program can be used as a stand-alone weight loss/cleansing program or utilized to kick off any other weight loss program of your choice. May this year be the year that you put yourself on the priority list and reclaim your best self. Ann Louise Gittleman

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The Fat Flush Plan 4.5 out of 5 based on 0 ratings. 40 reviews.
VHarrison More than 1 year ago
Ann Louise Gittleman's Fat Flush book has literally changed my life. I have been struggling with my weight for 50, yes, 50 years!!! (I am currently 61). I have tried every diet known to mankind without much success - until I happened upon this book through a friend's recommendation. Since my early 40's I have also struggled with the aches and pains of ageing - shoulder pain, foot pain, etc, etc, etc. After I completed phase #1 (the detox stage) I experienced a euphoria that I still carry with me - literally all my aches and pains disappeared - no more swelling of the feet, shoulder pain, arthritic pain in my hands - the list goes on and on. A side benefit to the physical improvements was weight loss. I have not been this weight in probably 30 years - I feel and look so much better than I have in years. I believe that this new way of eating (living) has changed my matabolism - because I continue to drop weight at a nice slow rate - and have only about 5 lbs to go (I began phase #1 in mid April of 2009. I highly recommend this book. VH
TeaDub More than 1 year ago
About a year and a hlaf ago I purchased "The Fat Flush Plan" along with "The Fat Flush Cookbook". It is the best investment that I have ever made for my health. I have lost over 60 pounds and created a healthy new lifestyle. It was after a doctor visit, where I was handed prescriptions for diabetes, high blood pressure, high cholesterol and fibromyalsia, that I knew I needed to make some changes in my lifestyle. After doing alot of research, I came accross one of Dr. Ann Louise Gittleman's books "Guide to the 40/30/30 Phenomenon". I resonated with what she wrote about essential fats and how our bodies need a well balanced diet in order to function properly. So upon further searching, I found "The Fat Flush Plan". Within a matter of a few months, my doctor took me off of all of the medication, and she told me to keep on doing what I was doing. She had never seen such a dramatic turn around. After following the plan for two weeks, I lost 15 pounds. It took another 6 months to lose 45 pounds. When I stared the plan, my goal was to lose weight, and I did just that. But the best part of following the plan is how wonderful I feel, both physically and mentally. I have more energy now than I did 10 years ago. Like I said...this has been the best purchase I have ever made for my health.
christineoleary More than 1 year ago
Once upon a time there was a young women who found love and anesthetic in food and sugar, that was me, Christine. I am an Irish Catholic people pleasing social worker from Boston with love to burn trying to change the world by helping (and forgetting self for sure) With food I was numb, fat and self loathing. I ate food that would mirror how I emotionally felt, a self fulfilling prophecy to say the least.. I came to understand that my 100+ weight gain was shame. I found The Fat Flush Plan and Dr. AnnLouise Gittleman's brilliant thinking and found myself to be interested in the science she had discovered about food and nutrition. Her plan helped me understand nutrition, the livers function, allergies and hormones and once and for all hijack the head game of hating myself for wanting anestetic food. I followed the 2 week detox program and lost 10 lbs and 15 inches. I could hardly believe my eyes when the second number of my weight was down one of the scale. I was 'to the moon and back' with thrill and felt accomplished that I was actively involved and controlling what I did, not just hating what I had done. This was an enormous shift for me. I stayed on the plan and then radically started telling the truth to all who were around me and started to really clean up my life and start driving my own bus. Dr. AnnLouise Gittleman's FF Program is the only program and person whose thinking I believe, whose recommended products I buy and whose research I live......I am a comedienne after all which means I am cynical and the only reason I believe in Dr. AnnLouise Gittleman's program is because it is now my truth.. As I write this letter to you I am 9lbs away from loosing 100 and by all reports of family/friends and fans they would tell you I am looking younger and younger every day. I am off all medications, have done this all with nutrition and without stimulants and/or surgery like everyone around me has. As a self employed entertainer I am currently without medical insurance but I feel like I have special health insurance plan, vision and pride w/ the Fat Flush Plan, once and for all! I am doing this and winning!
Guest More than 1 year ago
Tomorrow I begin Phase 3 of the program, and I must say that I am blown away at the results!!! I stumbled on this book while webshopping one day, and just decided, 'What the heck.' Within the first week, I felt what I can only describe as a 'light feeling' -- as if something that was clogging my body finally was released. By P1W2 (Phase 1 Week 2) I had lost at least 1 inch in my stomach -- my problem area. By P2W1 even my co-workers noticed the difference. Clothes that I could not button or zipper up a month prior were now fitting me. By the end of P2W1, the thick allergy-related dark circles under my eyes cleared up by 75%, and overall my allergies did not bother me anywhere near the extent they used to. I just want to add that I saw results, and have not even started a fitness training program yet... I will admit that I followed 95% of the program. I used small amounts of salt just for flavor where necessary, and have even eaten some things that are not FF (Fat Flush) approved. Yet I NEVER felt terrible or felt as if I wanted to give up on the program because I STILL got results that were so wonderful that I didn't want to stop. At first it is very hard to give up the carbs, and even now I have my cravings, but the good thing about this program is that I know that I can satisfy those cravings, but in a healthy way and I can enjoy the things that I like to eat, but without going overboard and without becoming addicted again to the carbs!!! I would recommend this book/program to anyone. It was surely a wonderful addition to my life!!!
Guest More than 1 year ago
I have been on countless diets since I was a senior in high school. Some worked better than others, but the end result was always the same... the weight came back; usually more than when I started. But this has changed not only my eating habits, but also how I view food. The author explains how your body stores, breaks down and metabolizes the food we intake.After two weeks I have lost 8lbs,2inches from my waist, 1inch from each thigh and 1 1/2 inches from my hips. It's just enough to keep me intrigued and motivated.The reader needs to remember that this is not just a diet, but a lifestyle change. I would recommend it to anyone who feels trapped by the up and down struggle of weight gain.
bookjunkie69 More than 1 year ago
I was recomended this book without knowing that it was mostly writen for women, but I follow the book to the T, and it has truly been a life changing experience. I loose the weight and learn a life lesson in nutrition. Highly recomended!
Guest More than 1 year ago
Though i don't like the word DIET, this food lifestyle change really does work!!! Just by eating the foods in the Fat Flush Foods I lost two dress sizes!!!! And eating the healthy 'alive' foods made me feel better. I highly recommend these books!!
Guest More than 1 year ago
It does work, I lost 21 pounds since October 2002, it is now December. I belong to TOPS, Take Off Pounds Sensicbly, they are a support group that helps you stay on track on the diet of your choice. Or your reccomended Diet by your doctor. I did modify the diet to suit my needs, I just poached my eggs and had spinach boiled from frozen, I added garlic and pepper instead of a egg omelette, and it was great. I used reg low calorie cranberry juice and mixed it 2 parts water to one cranberry juice. For the Morning drink I just used sugar free orange flavored equate (like metamucil but an off brand from wal mart)less $$$ I mix exactly as directed, and like the flavor of the cran-orange... At walmart I found a plastic container with a spout that is narrow and hold 1 and 1/2 gallon of cran water, so it is always cold and ready. I could not afford all the Health food store brands so I just modified, and it worked for me. I also exercise daily, I am a type 2 diabetic, for years I was stuck at a plateau,(I had lost 100 pounds with Richard Simmons Deal A Meal, it took 3 years, then I hit a Plateau and no matter what I did, I oculd not lose.. I tried everything! Now this FAT FLUSH Method is the first time I have been able to lose weight in about 3 years..and I am down to a weight that I have not seen since 1982. I have a lot more weight to lose, But I am inspired and encouraged once more. So I will continue to use this plan, and go to TOPS, I need both to stay focused, and to face the scales once a week... I am happy with the diet, it works for me, but you have to be willing to go the distance, to stick with it,,it does not come off over don't give up so easy.You are worth all the effort it takes to be healthy. Good Luck Sherry
Guest More than 1 year ago
Since we all know by now that there is no magic cure for weight gain, this book is far from revolutionary in the sense that it is just another diet. It does, however, give a structured diet to those who need it. Results are quick if you follow the low calorie diet, but to keep the results there is a need for a change in eating habits and exercise, which is, after all, really all you need to loose weight and keep it off. Good for kick-starting a diet only if the dieter is willing to continue with a healthy weight loss life style.
Guest More than 1 year ago
My friends and family find it difficult to believe that I've actually stayed on an eating plan for this long. It's so energizing and satisfying that I've been on it for months, lost 41 pounds so far, have fewer if any arthritic and other aches, and am full of energy. Not bad for a 62-year-old woman who's fought weight all her life. A diet rich in protein and vegetables and fruits, spiked with spices chosen to aid weight loss and made satisfying with a generous allotment of nutty-tasting flax oil, is the basis of this plan. It is accompanied by food supplements that contain no stimulants. The idea is to detox your liver, and kidneys, then let them help you fight fat. If you're serious about losing weight, feeling better and having more energy, this may be the plan for you ...
Guest More than 1 year ago
The Fat Flush Plan has changed my life. My mental clarity is consistent all day now. I look cellulite is disappearing even after 1 1/2's truly amazing. I've tried so many diets, plans including Atkins. The Fat Flush is a plan that gives you great choices of healthy, tasty foods, and gives you energy. I'm 50 years old and before this plan thought I'd never make it to 70 now...I have no idea how long I'll live but I can tell you it will be a life with new vigor! Most important of all is that I look at unhealthy foods as an invasion...because they take away what I truly and clarity. I just feel great. Two of our Executive Staff members are on the Atkins diet now and I've recommended they consider Fat Flush since it's a more user friendly plan and truly changes you into the best you can be. Enjoy!
Guest More than 1 year ago
I bought this book two weeks ago, went on the plan right away, and lost 10 lbs my first week. The reviewer below who criticizes this book has no idea what they are talking about -- I have experienced absolutely NO hunger, and when you are eating only healthy foods like fish, chicken, lean meat, vegetables and fruits, how can it be unhealthy? I am eating more vegetables now than I ever have in my life, and it's great. The American diet is simply too polluted with starchy carbohydrates -- take a spin through the center of any supermarket and you'll see rows of cookies, chips, sugary cereals, candy, sugary drinks, etc. Fat Flushers shop around the PERIMETER of the supermarket, buying only fresh foods, proteins, veggies and fruits. By the way, this diet is much better than Atkins, in my opinion, because Gittelman is sensible enough to allow you to have fruit. Fruit is good for you -- and you get to have some. After a few days on this diet, you will NOT crave starches or sugar -- it's really like magic!
Guest More than 1 year ago
This book has changed my way of thinking and eating. When I was 20 years old a doctor discovered that I have a wheat (and slight dairy)intolerance and since then I have tried to find a way of eating that I could live with and stay/feel healthy. Finally, I have. I have more energy than I have ever had in my life, and as a bonus I have lost unwanted inches. For those of you with any type of intolerance, I highly recommend this diet.
Guest More than 1 year ago
My body fat reduced from 38% to 20% on a month with The Fat Flush Plan. I really think every teen, mother,and male should read this book because Gittleman uses essential fatty acids for weight loss and overall health for every age, stage, and gender. Very ahead of its time. But this author always is. FAT Flush delivers.
Guest More than 1 year ago
Wow - This book has changed my life. Ann Louise Gittleman sure knows her stuff. The book promises to melt off the fat from the hips, waist, and thighs and gives you the tools to do this. Is is the flax, the cranberry, or the diet itself which got rid of my cellulite - what ever it was, I am a believer and rate this book 5 Stars.
Lisa_Love More than 1 year ago
Life changing really! I discovered the missing piece for me was detoxification. I couldn't get those last 10 pounds to budge and couldn't figure out why. The book was easy to follow and I loved the food choices and recipes. I've continued with the lifestyle and kept my weight off for many years following the principles in the Fat Flush Plan
Anonymous More than 1 year ago
It is an older diet book and takes a lot of resolve to stick with it, but works if you don't give up
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I have been using the Fat Flush Plan for about 4 months and thus far have lost about 20 pounds and 13 inches. I have been a yo yo dieter for many years and have packed on the pounds since quitting smoking 2 years ago. I tried every diet under the sun but found nothing compared to the Fat Flush. Ann Louise has several plans and books; this classic FF book is really the benchmark book that really explains the why's, what's and how to manage the plan for a way of life-not a diet. The facts in this book about de-toxing are a real eye-opener and this plan really works without hunger. I highly recommend it for anyone who is looking for weight loss combined with a really healthy way to eat and exercise. It is a foolproof plan!
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