Fat Flush Diet: Does It Work?

Fat Flush Diet is one of many dietary approaches people turn to hope they could help them slim down. The diet is particularly appealing to persons who want rapid weight loss. Sure, Fat Flush Plan is popular among millions of people. But, does it work? You’re going to find out in this post.

What is Fat Flush Diet?

Fat Flush Plan is a form of diet and detox regimen dubbed as a great way to cleanse the body for lasting weight loss. The regimen was created by nutritionist and author Ann Louise Gittleman back in 1988, but it became popular with the release of the Fat Flush Plan book in 2002.

According to the official FatFlush.com website, this diet plan has helped millions of people speed up metabolism, transform their bodies, and maintain weight loss. Since the release of the book, the author created several programs under the same Fat Flush umbrella. These programs are particularly popular among persons who want to achieve rapid weight loss.

Fat Flush Plan programs

Programs under the Fat Flush umbrella include:

  • The New Fat Flush Plan –is described as a groundbreaking program that includes four phases for rapid weight loss. The main focus of this post is this plan
  • Smoothie Smackdown – designed for busy people, based on a meal replacement approach where a person drinks two smoothies a day and eats one whole meal plus snacks for two weeks. The snacks should be low in carbohydrates and high in protein. Twice a day, you are also required to take Fat Flush Kit supplements
  • Fat Flush for Life – created to maintain weight loss as a year-round approach. This is also a low-carb plan that also requires a regular intake of supplements and specialty beverages every day.

How does Fat Flush Plan work?

Fat Flush Plan targets the liver primarily, the organ that is often overlooked in weight loss. The diet relies on quality protein, smart fats, a structured daily routine, and gluten-free carbs to address the underlying roots of weight gain and thereby help users slim down.

The diet is created to address and resolve 10 of the most common causes of weight gain. These causes include liver toxicity, stress, water retention, fear of eating fat, excess insulin, messy microbiome, poor quality bile, missing magnesium, parasites, and sluggish thyroid.

This program is divided into four phases you can see below:

  • Phase 1: 3-Day Ultra Fat Flush Tune-Up – quick start liquid detox that sets the stage for metabolism boost and fat loss. During this phase, you need to drink smoothies and use slimming fats and spices
  • Phase 2: Two-Week Fat Flush – aims to cleanse and build quality bile, which is dubbed crucial for the breakdown of fat and removal of waste and toxins from the body. The goal is to get rid of “false fat”
  • Phase 3: The Metabolic Reset – during this stage, you get to take your progress to a new level by reintroducing carbs to your diet but still losing weight. It’s described as a phase where you can slim down and still eat foods you like
  • Phase 4: The Lifestyle Eating Plan – focuses on maintaining weight loss results for the long-term. During this phase, you also learn how to combine new foods and integrate special occasion ingredients

Does Fat Flush Plan work for weight loss?

Fat Flush Plan has become quite a popular weight-loss approach. At this point, there are no studies that focus on any of the Fat Flush programs and their roles in weight loss.

Many people report positive effects, which isn’t so shocking. These plans are very low in calories. Successful weight loss calls for a calorie deficit wherein the number of calories you burn is higher than the number of calories you consume through diet. A study from the Annals of Nutrition and Metabolism revealed negative energy balance (calorie restriction) is responsible for weight reduction regardless of the weight-loss method (1).

Evidence shows caloric restriction can delay cardiac aging and prevent atherosclerotic cardiovascular disease through positive effects on lipids, blood pressure, inflammatory process, and other mechanisms (2). Keep in mind these effects of caloric deficit refer to reasonable changes in dietary patterns.

Indeed, Fat Flush can promote weight loss because it reduces the consumption of calories during the day. It also promotes actions such as avoiding added sugars, refined carbs and increasing consumption of fiber and protein. All these actions can improve body composition and help you lose fat (345).

Other reasons Fat Flush Plan could work for weight loss are the abovementioned mechanisms of action that address common causes of weight gain. For example, chronic stress can enhance weight gain and fat deposits by changing a person’s feeding behavior. You’re more likely to eat unhealthy foods when you’re stressed out (6). Interventions that tackle stress can limit weight gain (7). Since Fat Flush aims to manage stress, it can help you slim down as well.

Fat Flush Plan also addresses sluggish thyroid. This butterfly-shaped gland produces hormones that regulate metabolism and participate in other functions. Decreased levels of hypothyroid hormones can contribute to weight gain (89). By improving the function of the thyroid gland, this diet can support weight loss as it establishes hormonal balance.

As seen above, the Fat Flush Plan addresses low magnesium levels. This is particularly important because low magnesium increases insulin resistance, which goes on to contribute to weight gain (1011).

Does Fat Flush Diet have health benefits?

The Fat Flush Plan is not scientifically studied, but it should be in order to elucidate all its effects. However, since the diet can promote weight loss, it also has some potential health benefits. Plus, it encourages users to make significant changes in their diet. You’re not allowed to eat refined carbs, added sugars, and other unhealthy foods. These foods are widely consumed, and people prefer them over healthy meals. But, they can cause weight gain and increase the risk of diabetes, cardiovascular diseases, and other health problems.

Through avoidance of unhealthy foods, the Fat Flush diet may give you a chance to improve your health and wellbeing. You may be able to reduce blood glucose levels, manage blood pressure, regulate blood lipid (fat) levels, and decrease disease risk (12). At the same time, you increase consumption of some healthy foods which can support your general health.

Although it’s a good thing Fat Flush Plan could support your health, you don’t necessarily need to follow this diet to achieve those effects. Simple tweaks in nutrition and lifestyle can go a long way.

Foods to eat on Fat Flush Diet

The exact guidelines regarding foods to eat depend on the chosen meal plan. During phase one of the Fat Flush Diet, consumption of the following foods is advised:

  • Proteins: chicken, cod, shrimp, whey protein, eggs (up to 2 a day)
  • Non-starchy vegetables: spinach, broccoli, eggplant, tomatoes, etc.
  • Herbs and spices: fennel, cayenne, ginger, cinnamon
  • Fruits: apples, oranges, strawberries, grapefruit
  • Sweeteners: stevia
  • Beverages: hot lemon water, cran-water, Long Life Cocktail
  • One tablespoon of flax oil twice a day

Foods to avoid on Fat Flush Diet

To get the most from Fat Flush Diet, you need to avoid eating certain foods and beverages throughout the duration of the program. These include:

  • Highly processed foods
  • Trans fats and fried foods
  • Processed vegetable oils
  • Caffeine
  • Dairy
  • Alcohol
  • Artificial sweeteners and added sugar
  • Bread, grains, starches, and pasta

Many diets advocate for avoiding most foods from this list. Highly processed foods, for example, maybe delicious and fill you up, but the feeling of fullness doesn’t last long. While highly caloric, they deliver empty calories. You don’t obtain benefits and much-needed nutrients from those foods. The same applies to trans fats and alcohol.

Disadvantages of Fat Flush Diet

While the Fat Flush diet can promote weight loss, it’s not flawless. The major downside of the Fat Flush Plan is drastic calorie restriction. For example, the first phase of this diet provides around 1200 calories a day, which is too low for most people (13). The Smoothie Shakedown delivers even fewer calories.

Although you can lose weight this way, it’s not a sustainable approach. Severe calorie restriction supports weight loss, but results are usually short-term because it’s difficult to maintain this diet approach for the long-term.

A study from the American Journal of Clinical Nutrition found that diets low in calories are effective for weight loss and are associated with greater losses of fat-free mass. However, they’re also linked to weight regain and increased appetite (14). More precisely, while Fat Flush Diet can cause a quick weight loss, you’re also at a higher risk of regaining those pounds. All this is associated with difficulty in maintaining this dietary approach for a longer period of time (15).

Moreover, the severe calorie restriction can lead to other unfavorable effects such as loss of muscle mass and decreased daily calorie expenditure.

With Smoothie Shakedown, people can lose up to 20 pounds in two weeks, according to the claims from the official website. The program encourages persons with over 50 pounds to lose to adhere to Smoothie Shakedown for four weeks.

Most healthcare providers and scientists would agree losing this many pounds in a short timeframe is unhealthy. Unrealistic even! Healthy and sustainable weight loss calls for losing around 1-2 pounds (0.5-1kg) a week (16). Even though losing a pound or two may not seem enough, it is the best way to maintain your results. After all, rapid weight loss causes the loss of muscle mass. Severe calorie restriction depletes energy levels and causes irritability, headache, and feelings of deprivation, all of which can jeopardize your weight loss.

While a calorie deficit is an integral component of weight loss, it shouldn’t be so severe and complicated to maintain.

In addition to drastic calorie restriction and associated consequences, Fat Flush Plan has other downsides too. Some herbal supplements aren’t safe for persons who are taking certain medications. For instance, dandelion and milk thistle can interact with medications for heart diseases. At the same time, this diet plan can be quite expensive.

It’s also necessary to address the concept of detox. Even though detox products and diets are widely popular today, the truth is your liver does a good job eliminating toxins.

To sum up, the main downsides of the Fat Flush Diet include:

  • Drastic calorie restriction is difficult to maintain
  • Increased risk of weight regain
  • Increased appetite
  • Low energy and loss of muscle mass
  • Not suitable for everyone’s budget
  • Products may interact with certain medications

Do I need to exercise on Fat Flush Diet?

Actually, Fat Flush Diet involves a workout component. While you may not come across exercise tips in the plan description, the official website contains a lot of posts on this subject. You can easily find articles about proper stretching before a workout, exercises you can do and their benefits, and so much more.

Although for most people it would be ideal to lose weight without exercise, the reality is that physical activity and diet modifications go hand in hand. Unlike some other diet programs, Fat Flush Plan doesn’t claim you can slim down without doing any work. The choice of physical activity depends on you, but make sure to get at least 20 minutes of exercise a day. Engaging in grueling workout sessions may not be the best idea due to low calorie intake, which is why moderate duration could go a long way.

How to start with Fat Flush Diet?

Starting with Fat Flush Diet is easier than you think if you choose to go this way. The first thing to do is visit the official website where you can learn about different plans and choose the one that meets your needs.

Since all the tips are in the books, you need to purchase the bundle containing the book and the supplements or other products necessary for that specific plan. A slight disadvantage here is that these bundles are pricey and not everyone can afford them. To help you stick to your diet plan, the website also features a section with different recipes and other useful tools.

However, if you have some health condition you should consult the doctor before you decide to start with this diet. Remember, a major aspect of this diet belongs to supplements, whose ingredients may interact with some medications.


Fat Flush Diet has been around since 1988, but its popularity grew after the release of the Fat Flush Plan book. There are several programs to choose from, according to your needs. These programs are created in a way to promotes quick weight loss. While they can do that, sticking to such an eating regimen can be tricky, like in a most low-calorie diet. The major disadvantage here is drastic caloric restriction.

All in all, Fat Flush Diet has some benefits, but you can achieve desired boy goals in a less radical manner and maintain your weight loss.


  1. https://pubmed.ncbi.nlm.nih.gov/18025815/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3696577/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6368026/
  4. https://pubmed.ncbi.nlm.nih.gov/25926512/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225890/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3428710/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2727271/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4911848/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3821486/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470576/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6832997/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3120182/
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163457/
  14. https://pubmed.ncbi.nlm.nih.gov/31950141/
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/
  16. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
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