Frequently Asked Questions
- Navigating Through The Plans/Phases
- Special Health/Lifestyle Concerns
- Protein Powder/Smoothies
- Problems Losing Weight/Keeping It Off
- Fast Track
You certainly can personalize the program to suit your own needs. The program is based on principles, not hard-and-fast do’s and don’ts. Of course, build your meals around as many Fat Flushing elements as possible to get the best results: the Hot Lemon Water, increased water, lean protein, low-glycemic-index fruits and vegetables, flaxseed oil, and GLA. Each of these elements has specific fat-burning and diuretic properties.
One of the most common ways to personalize the Phase 1 Fat Flush—especially for those who aren’t willing to give up their heavy duty workout routines—is to add in one or two friendly carbs (see Phase 2) from the get-go. One Fat Flush Tortilla at breakfast and/or a half cup of peas or cooked carrots, winter squash, or sweet potato at night seem to satisfy Fat Flush athletes the most.
Yes, it is a normal reaction to cleansing and the withdrawal from coffee as well as sugar, grains, and dairy foods—especially if you’ve been a big consumer of these items. According to nutritional biochemist Stephen Cherniske, M.S.: A caffeine deprivation (withdrawal) headache results from the normal opening (dilation) of blood vessels that are constricted by caffeine. In other words, habitual caffeine intake keeps blood vessels in the brain constricted. When caffeine is not consumed, these blood vessels return to their normal blood flow potential, and it is this increased circulation in the brain that causes the throbbing agony of a caffeine withdrawal headache. Ultimately, the brain becomes accustomed to normal blood flow and the headache subsides. After the first four days, you’ll find many of your symptoms vanishing, especially the headaches—if you take it easy, rest, and follow the basic guidelines.
Ann Louise has said you may take up to 1200 mg of magnesium to ease constipation. Start out slowly at 400 mg and work your way up to a max of 1200 mg, depending on bowel tolerance. As a muscle relaxer, magnesium can cause things to go “the other way,” so be careful. Also, drink tons of water as well as all your Cran-Water and eat lots of fresh veggies for fiber! If you have a rebounder, the downward gravity caused by jumping often helps everything “go south.” Lastly, be patient! It is very common for a sudden change of diet to cause a temporary change in bowel habits. If you follow the suggestions above, things should start to improve, but it can take a little time.
Believe it or not, your stools reveal telltale signs of what’s going on with your body. Here are four areas to watch for: —SMELL: No, they really don’t have to have a foul odor. But if they do, it’s a sign that putrefaction—rotting and fermentation of food—is occurring in your digestive tract. This means that your bad bacteria are more than likely outweighing your friendly bacteria. And this spells trouble, because it’s your good bacteria that help digest food by creating digestive enzymes and keeping the bad bacteria under control. —FREQUENCY: Actually, having two to three bowel movements a day is considered healthy. You want to keep things moving along so that stagnation and putrefaction don’t occur. This is where the fiber (psyllium or ground flaxseeds) comes into play to help you eliminate more readily and thereby ward off disease. —FORMATION: Generally speaking, a 2-foot-long stool with a diameter about the size of a half dollar is considered the best. Anything short of this could mean that you’re lacking fiber, flora, or the enzymes needed to ensure complete digestion. If food particles (notably protein) are not broken down completely, they can enter the bloodstream, which leads the way to food allergies, a weakened immune system, and various diseases. —FLOTATION: If your stools sink to the bottom of the toilet, it means that they are too hard and that your diet is lacking something, possibly fiber and/or essential fatty acids. A healthy stool floats, is not compact, and breaks into smaller pieces as it is flushed.
I started Fat Flush a year ago and lost 30+ pounds in 6 months. I have been on Phase 3 since with no weight gain. I am feeling the need to do a detox but I don't want to lose any more weight. Is this possible?
We recommend returning to Phase 1 for a week or two and then go right back to Phase 3. It shouldn’t cause excessive weight loss.
Thousands of Fat Flushers are here for you! Our online community at annlouiseforum.com provides free 24/7 weight loss, detox, and lifestyle support.
The Smoothie Shakedown is designed as a simple two-week turbo-charged program to enhance metabolism and jumpstart your weight loss journey. It is a stand-alone program that can be used in place of Phase 1 or between other Fat Flush phases.
The dinner menu featured in the protocol is just a sample. As long as you stick to the approved foods and spices, you can be as inventive as you like! For example, enjoy a grilled chicken salad or Fat Flush-style “spaghetti” with lean beef, fresh tomatoes, veggies, and spaghetti squash!
Have one of the approved snacks (veggies, hard-boiled eggs, or a third smoothie) if you get hungry! It’s important to make sure that you are eating every three to four hours. Avoid eating two hours before bedtime.
Get creative and plan your daily menu to fit your schedule. Enjoy two smoothies and one meal a day in any order you like.
Some people do experience detox symptoms after cutting out caffeine, white flour, sugar, and alcohol from their diet. These symptoms should subside after a few days, if not; consider consulting a health care practitioner.
I am on Day 2 of the Smoothie Shakedown and while I was out today I started having low blood sugar issues. I'm down 1.6 pounds just after yesterday and so I'm encouraged since I expected nothing from the first day. I really want to stick with it and would appreciate suggestions on how to keep this from happening again.
You’ll want to add a pinch of salt to each smoothie and to your meal to help with your low blood sugar. It should make all the difference in the world.
If you have 50 pounds or more to lose, you can stick to this particular program for up to one month at a time. In order to maximize your results, it is recommended to take a one-week break before starting another two-week round of the Shakedown. During the break, enjoy one smoothie and two Shakedown meals daily or follow Classic Fat Flush Phase 1 or 2 in order to stay on track. The Fat Flush Kit supplements are safe and effective for lifetime weight management.
After completing the Shakedown (either a two-week or four-week regimen), continue on your weight loss journey by transitioning to the Smoothie Shakedown Succession Plan, The Classic Fat Flush Plan, or a Maintenance Plan.
This is my second day on Phase 2 and I am having a hard time moving from Smoothie Shakedown to Phase 2. I feel TOO FULL to eat my proteins for the day. I'm eating my eggs, spelt bread for breakfast, then grilled chicken for lunch and dinner and throwing in a veggie with each lunch and dinner. I was eating my fruit at 10pm last night because I am just too FULL! Do you have any advice?Try having your fruit as a mid-morning and mid-afternoon snack. Fat Flush is all about a balanced intake and amounts of the correct nutrients – fats, carbs, and proteins. Reducing your intake could result in your body going into starvation mode. Your body will become extraordinarily efficient at making the most of the calories it does get; it will protect fat stores and instead use lean tissue to provide it with some of the calories it needs to keep functioning properly. This in turn will lower your metabolic rate so that your body needs fewer calories to function which will result in weight loss slow-down. As paradoxical as it may seem, you need to eat in order to lose!Yes, if you have reached your goal weight, go ahead to Phase 3 which is the maintenance phase.You absolutely may use the recipes from Fast Track in your Phase 1 or 2 menus! Just make sure the recipes fit into the food lists for whatever phase you are following.
Fat Flush for Life:Some people who can’t tolerate vegetable juice or tomato juice do fine with using fresh tomatoes. As far as a substitution, we’re not sure any vegetable (or combination) would equal the benefits you receive from the fresh tomato, veggie or tomato juices as you’d be missing out on the high concentration of Vitamin C plus the benefits of lycopene. That said, you certainly could experiment with making a completely green drink, using a variety of green veggies. Or perhaps use a red pepper instead of the tomato or the juice? We don’t recommend using just plain water as the tomato/veggie juice really adds to the feeling of satiety one gets when drinking the Hot Metabolism Booster.
I started Hot Metabolism Booster today and made it through with the plan but feel tired and wiped out! I know this can happen when detoxing but I am surprised at how I feel. I have gone off coffee before with no side effects.It’s detoxing, especially carb-related sugar and feeling the effect of no coffee and your level of adrenal energy. If you continue feeling tired you may want to try some Adrenal Formula for support.Yes, just pull them apart and dump in the contents!You may continue to do the oil pulling for as long as you like. Many make this part of their daily routine.Actually the majority of grain suggestions are gluten-free on Phase 3 already. There are also the friendly carb starches from Phase 2 already included so you have a plethora of delicious choices to enjoy.Yes, especially if you are lacking natural progesterone and are estrogen-dominant. Synthetic estrogens in the form of birth control pills or hormone-replacement therapy (HRT) elevate sex hormone–binding globulin (SHBG), which can depress other hormones, including thyroid hormone. The resulting symptoms range from weight gain and fatigue to cold hands and feet as well as an inability to sweat. Estrogen and progesterone levels can be assessed through testing. You can also try using a cream with a natural form of progesterone, which is identical to what your body makes. Monitor the results over a three-month period by tracking your progress in your journal, noting your energy and overall well-being. If these improve on progesterone, then your thyroid-related weight problem is tied to estrogen dominance and progesterone deficit.When you make changes, having things like your thyroid, cholesterol, blood pressure tested is always a great starting point, that way you know where to go from here.You generally have to have extremely low blood pressure to have fainting from what I know. If you are on medication for high blood pressure, you want to check with your doctor before starting any plan.
I am a vegetarian, and I’m wondering if it is ok to start the Fat Flush for Life autumn plan since it’s vegetarian. Is Fat Flush for Life only for folks who have already done Phases 1-3 of the classic version?Absolutely, if you are a vegetarian, feel free to jump over to Fat Flush for Life-Autumn! Month 1 was designed to enhance Phase 1 of Classic Fat Flush for vegetarians with a more detailed explanation of the plan.The Shakedown is excellent for vegetarians! Fat Flush Body Protein is vegan, and with the exception of the daily meal, no other modifications should be necessary. Tofu may be consumed twice per week, and in addition, a third daily smoothie should be standard protocol for sufficient protein.Since animal proteins play such an important role in Fat Flush, vegans will be challenged to find equivalent sources that provide the quality of amino acids found only in meat, eggs, fish, and poultry. The five most critical amino acids lacking in most vegan diets, according to biochemist Don Tyson, who ran the Aatron Medical Services Laboratory in Torrance, California, for years, are lysine, methionine, carnitine, taurine, and tryptophan. Taking a well-balanced amino acid supplement containing lysine, methionine, carnitine, and taurine (tryptophan is no longer on the market) with meals would be a good first step. There is also a protein powder available, made from peas, that would be appropriate for vegans because it is enhanced with the four amino acids. Vegetarians, of course, can increase the whey protein shakes during the day and include a balanced amino acid supplement (as described above). As for the beans, they are a source of protein, but they also contain significant amounts of carbohydrates. For instance, 8 ounces of chickpeas contain a whopping 120 grams of carbohydrates. Thus, beans are really considered a carbohydrate. In Phase 3 of the plan, you can start to include these back in your Lifestyle eating routine in very small amounts. (They are not part of Phase 1 or Phase 2.)Yes, there is. Studies comparing Asian menopausal women with Western menopausal women showed that Asian women have a much easier transition and better overall health. One of the reasons may be their daily intake (from 45 to 100 mg) of the stabilizing phytoestrogens called isoflavones. Isoflavones are highly touted for relieving such symptoms as hot flashes, sweats, etc., caused by hormonal fluctuations. They are found most prevalently in soy, red clover, kudzu root, and lignans.
These isoflavones are accepted by human cell estrogen receptors, so they satisfy the body’s estrogen needs and thereby relieve premenopausal symptoms. As weak estrogenic mimics, these isoflavones also aid in stabilizing fluctuating estrogen and progesterone levels and reduce cholesterol while helping to maintain strong bones. For menopausal Fat Flushing women, there are many elements of the daily routine that offer hormone-stabilizing benefits. The selection of ground flaxseeds in the Long Life Cocktail, as well as the GLA provided by the black currant seed oil helps to balance mood swings, quell hot flashes and night sweats, and provide welcome lubrication for tissue dryness.Phase 3 of Classic Fat Flush is the recommended diet to follow. There are times in a woman’s life cycle that demand optimal nutritional support and additional calories. Pregnancy and breastfeeding are definitely two such times. A pregnant woman should be focused on gaining weight—not losing or maintaining weight—which are the primary goals of each phase of the plan. In fact, in the second and third trimesters of pregnancy, a woman needs at least 300 extra calories each day and she needs another 500 extra calories each day while breastfeeding. For a healthy pregnancy, doctors typically recommend that most women gain between 25 and 30 pounds. If a woman is underweight, gaining 28 to 40 pounds is suggested; if overweight, adding 15 to 25 pounds is recommended. Having said that, Phase 3 can be used as a foundational eating program for pregnant or breastfeeding women, utilizing the full array of servings in every food category as a baseline—and even adding on servings in each category if weight gain is not sufficient or the person is still hungry. The only dietary change, based upon the recommendation of the Food and Drug Administration (FDA), would be to limit fish intake to only 12 ounces per week and completely eliminate larger fish such as shark, swordfish, tilefish, and king mackerel while pregnant or breastfeeding. These fish are more likely to be contaminated with toxic mercury, and exposure to mercury can result in neurological problems and learning deficits in children. Plus, the recommended weight loss supplements, with the exception of a daily multiple vitamin with extra folic acid, should be omitted at this time—especially those with herbal ingredients. We highly recommend the initial two phases of the Fat Flush Plan after women give birth and/or stop breastfeeding for a safe body cleansing and weight loss regimen. In addition to the flaxseed oil and GLA supplements, pregnant and breastfeeding women can supplement their diet with other essential fatty acids that can be integrated into Phase 3 right away. The most important is docosahexaenoic acid (DHA), which is found in fattier fish (such as salmon and sardines) and even in omega-3-enriched eggs. In capsule form, DHA is usually purified to remove PCBs and heavy metals such as mercury and arsenic. Since the human brain is composed of 60 percent fat, and the most prevalent fat is DHA, this primary building block is absolutely essential for proper cognitive and visual development. Infants depend on mother’s milk for their DHA. However, the DHA level in the breast milk of American women is the lowest in the world. We always suggest that pregnant women take a dietary supplement containing 200 mg of DHA along with their prenatal supplements. Breastfeeding women can double this amount to 400 mg, which will benefit the baby and the mother by protecting against postpartum depression. Mothers unable to breastfeed should consider adding 100 mg of DHA to each bottle of formula. We recommend a DHA brand from Carlson called Mother’s DHA— available in health food stores—because these supplements support the development of the infant’s brain and eyes.The Dieters’ Multi, GLA-90 and CLA-1000 may be taken at the recommended dosage. Liver-Lovin Formula can be taken in place of Weight Loss Formula. In addition, as recommended above, it would be helpful to take 400 mg of DHA (available in 2 capsules of Super-EPA or 1 tsp of Fish Oil) and Flora-Key, 1 tsp twice daily.Of course, remember to always consult your physician before making any medication changes, but it is best to avoid over-the-counter medicines and prescription drugs while on Fat Flush, because they all need to be broken down by the liver. One of the main purposes of Fat Flush is to protect your primary fat-burning organ, the liver, through cleansing and gentle detoxification. Increasing its workload at this time wouldn’t be advisable.You need to be especially cautious with Tylenol, which has been found to be toxic to liver function. Keep in mind also that if you come down with a cold when your sinuses start to act up or if you start to have digestive problems, these could simply be symptoms of your cleansing process. And this is a good thing, because it means that the plan is working and you’re on the way to your weight loss goals. Usually, these detoxification symptoms disappear in about four days. If you happen to become ill while on Fat Flush and you are sure it’s not related to the cleansing process—such as a sore throat, the flu, or anything similar that requires medical attention—stop the plan and consult your physician. This is not the best time for you to do the Fat Flush Plan. Wait until you are well, and then begin again.Yes, there are. The most important drug-nutrient interactions you should be aware of are as follows, especially if you decide to use a GLA-alternative oil to the recommended black currant seed oil: —EVENING PRIMROSE OIL: You shouldn’t take antidepressants (such as Wellbutrin) with evening primrose oil, because it can augment the risk of seizures. This also holds true for individuals having psychotic disorders or taking phenothiazine drugs such as Thorazine, Mellaril, or Stelazine. —BORAGE OIL: This has been shown to increase the blood-thinning qualities of medications such as aspirin, Dalteparin, Enoxaparin, and warfarin. —PSYLLIUM: Taking psyllium with certain medications, such as Coumadin (an anticoagulant), Lanoxin (a heart medication), Tegretol (a seizure medication), or lithium (for manic depression) is not advised. Also remember that fiber can inhibit the pills’ effectiveness. So stagger the meals with your Long Life Cocktail.Yes and no. The first two phases of the Classic Fat Flush are too stringent for children under age 12; however, Phase 3 is a healthy option. Regardless of age, children definitely can benefit from adding the right fats to their current dietary regimen whether they are on the plan or not! In fact, the most remarkable news about omega-3–rich oils (such as flaxseed and fish oils) is their dramatic effect on children. Many clinical studies have shown how low brain chemistry levels of these essential fatty acids are connected with a multitude of neurological and psychological symptoms, including attention deficit hyperactivity disorder (ADHD), depression, and violent behavior. Adding from 2 teaspoons to 1 tablespoon of flaxseed oil to your child’s cereal or pancake toppings is one of the best oil changes you can make. In fact, it is a great idea to make such changes for the whole family as well. And speaking of oil changes, your teenage daughter can benefit too. By taking gamma-linolenic acid (GLA)–rich black currant seed oil for two weeks before her period, your daughter can help avoid PMS–related headaches, irritability, bloating, cramping, and breast tenderness. Your children will quickly experience—even faster than you—how the right fats are a friend, not a foe!Many children have successfully used the Smoothie Shakedown to kick start a healthy eating program. We suggest that you follow the protocol for Smoothie Shakedown for one week – rather than two weeks – in this case, and proceed to the maintenance program as suggested in the Smoothie Shakedown booklet. Please make sure your daughter includes all the “legal” snacks in the program, as well especially all the fiber-rich vegetables. With regard to the supplements, the multi would be fine as would the GLA but we would only suggest one multi in the AM and 2 GLAs – one in the AM and one in the PM. Also, take just one Weight Loss Formula with the “full” meal.Men typically lose from 8 to 16 pounds in Phase 1. They have greater muscle mass than women—20 percent more, in fact. Having more lean muscle mass means that men have the ability to lose weight faster than women. Pound for pound, muscle can burn more calories than fat—giving men a built-in advantage (literally). Men who follow Fat Flush usually make some personal adjustments to the plan. They typically jump from Phase 1 to Phase 3, because they need more fuel in the form of friendly carbs for their higher metabolism. Also, some men also feel that they need more than 8 ounces of protein per day and increase portion sizes of meat, fish, and chicken by 2 ounces at lunch and at dinner. Many also feel more comfortable if they double up on the whey protein powder in the morning.Assuming that you have no kidney problems, it is safe to consume 1/2 your body weight in ounces of water (this includes your daily Cran-water and regular water). If you do have health issues, please consult your health care practitioner.There’s no problem drinking Cran-water before bed unless it contributes to restroom visits that interrupt your sleep.Flora-Key would be the perfect thing to add, as it will give you your daily dose of probiotics. However, if you push through the first couple days without adding anything, you will quickly adjust to the taste! Make sure you’re doing the proper ratio of cranberry juice to plain water.Please don’t substitute another juice, because it negates the entire purpose of cranberry juice in the Fat Flush diet. Cranberry juice is packed with flavonoids, enzymes, and organic acids, such as malic acid, citric acid, and quinic acid, which have an emulsifying effect on stubborn fat deposits in the lymphatic system. The lymphatic system, which has been called the “garbage collector of the body,” transports all kinds of waste products not processed by the liver. With the help of the organic acid components, the cranberry juice digests stagnated lymphatic wastes, which could very well be the reason Fat Flushers claim that their cellulite disappears. Make sure you use 100% unsweetened cranberry juice, avoid 100% juice blends that contain other fruits like apple and grape.Coconut water is not Fat Flush approved.Feel free to enjoy this simple liver-loving beverage during the Shakedown (hot water with juice of 1/2 lemon).Try to do the Long Life Cocktail immediately when you get out of bed in the morning. The Hot Lemon Water can be done right before breakfast. It’s nice to have 20 minutes after the Long Life Cocktail before the Hot Lemon Water which should be consumed on its own to help thin bile and improve digestion.Yes, you can substitute psyllium pills or other high-fiber supplements. Just be sure to follow the instructions on the label. Many Fat Flushers have used a product called Super-GI Cleanse with much success. It’s a well-balanced product that contains both soluble and insoluble fibers from psyllium, flax, oat bran, and pectin. The Super-GI Cleanse targets the colon, liver, kidneys, lungs, and lymphatics with additional probiotics (“friendly bacteria”) that compete with Candida and help keep yeast under control.Yes, there sure is. Take 1 tablespoon of ground flaxseeds in place of 1 teaspoon of psyllium.Yes. The water-soluble fiber in the psyllium can inhibit the effectiveness of birth control pills and any other prescription medications (including desiccated thyroid). Therefore, you shouldn’t take them at the same time you drink the Long Life Cocktail. Instead, take your medications at least 45 minutes before or after the cocktail.Yes, in Phase 3, you can start drinking your veggies. However, only the low-sodium brands, such as Knudsen’s, available at health food stores.If this is what it will take to keep you on the Fat Flush Plan, then go ahead and have just one cup of coffee a day. Over 200 pesticides are used on many coffee plants and regular coffee (as well as decaf) is the most toxic substance for your liver to metabolize. Similar to the insulin effect from aspartame, caffeine can block your weight loss efforts. We’re not just talking about the caffeine in coffee—this also goes for black tea, green tea, iced tea, dark or milk chocolate, colas, and over-the-counter drugs such as cold medicines, pain relievers, and allergy remedies.Although green tea contains about a third of the caffeine of a drip-brewed cup of regular coffee— 35 mg in green tea and 100 mg in regular coffee per 6 ounces to be exact—even this lesser amount can overload the liver and inhibit its fatburning duties. This is especially true if you are already taking birth control pills or HRT, which are very hard on the liver already. Thus, you would be adding insult to injury. Also, both black tea and green tea are naturally high in copper, a mineral potentially overabundant in many unsuspecting women. Excess copper can impair the conversion of thyroid hormones, resulting in hypothyroidism. And when this occurs, your energy production slows down, you feel tired, and your weight can escalate. In Phase 3 you can enjoy no-caffeine herbal teas to your heart’s content, until then, we recommend Roasted Dandelion Root tea, which is caffeine-free and a great liver detoxifier. You can also always enjoy your Hot Lemon Water while you’re in Phases 1 and 2.Soy Milk is not Fat Flush approved.Not to worry. You’ll get plenty with bone-building green leafy veggies, which are used liberally in the menu plans. For instance, you’ll enjoy kale, watercress, parsley, escarole, mesclun salad greens, dandelion greens, turnip greens, bok choy, arugula, chickory, endive, and broccoli. Just to give you an example, a cup of milk has 300 mg of calcium. A cup of collard greens has 226 mg of calcium, a cup of turnip greens has 195 mg, a cup of dandelion greens has 147 mg, and a cup of broccoli has around 250 mg of calcium. You’ll be having lots of these calcium-rich greens at lunch and dinner. The World Health Organization recommends just 450 mg of calcium per day, which is a far cry from the 800 to 1500 mg recommended in the United States. At levels of 250 to 400 mg of calcium per day, women in third world countries do not have the rates of osteoporosis and hip fractures common in developed countries. In addition, on the Fat Flush plan, all the “calcium robbers,” such as caffeine, sugar, alcohol, and excess fiber from grains and bran, are totally eliminated, allowing you to retain all the calcium you consume. However, if you still have concerns, you are welcome to experiment with other calcium-rich sources, such as sea vegetables or seaweeds. They are nutrition treasures from the deep, loaded with trace minerals in addition to the more common calcium and iron.Once you graduate to Phase 3, anything in moderation is fine. However, during Phases 1 and 2, when we are trying to give the liver a well-deserved vacation, we prefer that you abstain. When you drink alcohol in any form, it not only drains magnesium, but also becomes the fuel of choice for your body to burn. And if your body is busy processing alcohol, it can’t burn stored fat—and this inhibits the fat-burning process altogether. In addition, alcohol feeds yeast. Yeast-related toxins are extremely disruptive to your liver (the body’s premier fat-burning organ) and serve to practically shut down the fat-burning process.Chia seeds are considered the world’s most fiber-rich food (soluble and insoluble), and highest natural source of omega-3s, which have been proven to lower fattening hormones like cortisol. They are extremely nutritional dense, gluten-free, and abundant in antioxidants, vitamin C, minerals, fiber, essential fatty acids, and protein. They contain two times the protein of any other seed or grain, eight times more omega-3s than salmon, and three times the antioxidant strength of blueberries. Plus, they are a delicious addition to smoothies, salads, entrees and more!Doing both is fine! Start by limiting it to 1 tablespoon of each daily, some people tolerate more fiber better than others. Just pay attention to your body and you’ll find what ratio works best for you!Lignan-rich flaxseeds are safe in proper amounts. They do, however, contain a substance known as cyanogenic glycosides, as do lima beans, sweet potatoes, yams, and bamboo shoots. Cyanogenic glycosides metabolize into yet another substance, known as thiocyanate (SCN)—a chemical that has the potential, over time, of suppressing the thyroid’s ability to take up sufficient iodine. This biochemical occurrence raises the risk of developing goiter. There are two easy ways to avoid this problem. One is to consume a maximum of 3 or 4 tablespoons of ground-up flaxseeds per day. The other is to lightly bake or toast your flaxseeds, which deactivates and decomposes the cyanogenic glycosides but preserves the beneficial omega-3 properties. To toast them, you spread flaxseeds on a baking sheet or pan and then place it in a 250ºF oven for fifteen to twenty minutes until the seeds are crispy. (Please note: Using any temperatures above 300ºF will damage the seeds’ oil and convert it into the unhealthy trans form.) Flaxseed oil, on the other hand, is free of cyanogenic glycosides.Yes, they can. Use 3 tablespoons of ground-up flaxseeds to 1 tablespoon of the flaxseed oil. In Phases 1 and 2, flaxseed meal can be sprinkled over your vegetables, mixed in your salad, or used in your fruit smoothies. In Phase 3, you can add it to cottage cheese or yogurt. But if you use flaxseeds instead of flaxseed oil, use psyllium in the Long Life Cocktail.The oil component is essential for the vital health and wellness benefits of the omega-3 fatty acids it provides. Ground flax seeds or chia seeds are added to smoothies to provide an important fiber component, especially if you aren’t eliminating daily during the program.It’s a direct substitution – one tablespoon fish oil for one tablespoon flaxseed oil.Yes, there is. When you blend your flaxseed oil with other foods (such as using the oil in salad dressings or topping your veggies), it helps emulsify the oil, which ensures better absorption and therefore, better use of the essential fatty acids the oil contains. In fact, the famed German biochemist Dr. Johanna Budwig, who did most of the early research on flax, always combined flaxseed oil either with vegetables or in yogurt and no-heat recipes.You can’t cook with flaxseed oil because it is a highly unsaturated oil, which means it is very sensitive to heat, air, and light, and can go rancid if not treated properly. For these reasons, you also should keep it in the fridge up to three weeks. On the other hand, you can cook and bake with ground flaxseeds. The essential fatty acids remain stable as long as the presence of water protects them from overheating. If you live in a colder climate, you can store flaxseed oil in a cool, dark place rather than in the fridge during cooler weather. Flaxseed oil also can be stored in the freezer for up to one year.Yes, you can certainly do that—with caution. Sometimes in the process of encapsulation the oil’s quality can be compromised. You might want to first test its quality by piercing the capsule and tasting the oil. It should have a nutty flavor. A bitter taste with an almost stinging-like aftertaste signals rancidity. On another note, the flaxseed oil is far more economical than the capsules. However, if you travel frequently, the capsules may be more convenient. Just be certain to purchase a good-quality product. It takes about 9 capsules of flaxseed oil to equal 1 tablespoon of the liquid oil. Just remember that with the required 2 tablespoons of flaxseed oil daily, you would be taking 18 pills each day, staggering them throughout the day, say, 6 per meal.Sorry, no. Even though olive oil is a “heart smart,” tasty oil that’s great for cooking and part of the Lifestyle Eating Plan, it is not a substitute for flaxseed oil. Olive oil does not contain the essential fatty acids found in flax. Flaxseed oil not only possesses unique fat-burning power but also improves immune function, protects against heart disease, and improves male fertility. Fat Flushers who faithfully adopt the flax habit consistently remark about having glowing skin, luster-rich hair, and strong nails.Canola oil, which means “Canadian oil,” is not the most desirable source of essential fatty acids (such as the omega-3–rich flax and fish oils or the omega-6–rich GLA from evening primrose oil, borage oil, or black currant seed oil). Also, it’s concerning that the majority of canola oil on the market today is highly refined and genetically engineered. This opens up a Pandora’s box of dangers, including no long-term safety testing and unforeseen and unknown allergens.Coconut oil may be used in moderation in Phase 3. It may not be mentioned specifically in the original book, as its popularity came after publication, but you can add it to your diet sparingly once you’re in maintenance mode. Where you will see it included in the food protocols is in Fat Flush for Life as well as The Gut Flush Plan.It is OK for Phase 3!Yes, use only olive oil cooking spray sparingly.You’ll find a variety of different delicious options in the recipe database at fatflush.com/blog or in the Fat Flush books—The Fat Flush Plan, Fat Flush for Life, The Fat Flush Plan Cookbook and The Fat Flush Smoothie Shakedown Guide.Not only is aspartame suspected of stimulating insulin release and therefore counterproductive to your weight loss goals, but it also can damage your health. The mere taste of such a concentrated sweetener appears to set an instinctual insulin mechanism into place even though aspartame contains zero calories. A six-year study of 80,000 women shows that the higher the artificial sweetener consumption, the more likely the women were to pack on the pounds.We recommend Stoneyfield Farms or Cascade Low-Fat (both organic). There is usually no sugar or other sweeteners in plain yogurt—even Dannon (which we sometimes have to use in a pinch)! Don’t forget that yogurt is approved for Phase 3 only. It’s best to avoid Kefir as it can often have added sugar(s).The only brand-name sweetener we recommend is Stevia Plus, found in health food stores. Stevia is an herb used for hundreds of years in South America by Indian tribes in Paraguay. It is thirty times sweeter than regular sugar, is virtually calorie-free, and does not feed yeast, nor does it trigger fat-conserving insulin production or raise blood sugar levels like other sweeteners. In terms of overall health, this natural herb is an antiflatulent and reduces heartburn, hypertension, and uric acid. Even researchers have gotten on the stevia bandwagon. A study in the Journal of Ethnopharmacology demonstrates how stevia dilates vessels, resulting in lower blood pressure and increased urine flow. The Stevia Plus brand, unlike other stevias on the market, contains no added maltodextrin—an extremely high-glycemic substance. Instead, the natural sweetness of Stevia Plus is enhanced with fructooligosaccharides (FOSs), substances from natural grains and vegetables that provide a benefit that none of the other sweeteners do: It nourishes the growth of friendly bacteria, which are your best allies in keeping yeast such as Candida at bay.No salt is called for in any of the Fat Flush Phases, but if you are hypotensive and/or experience dizziness, faintness, or real weakness, then salt use of 1/4 teaspoon daily is recommended.On the first two phases of the Fat Flush Plan, you are concentrating on dropping pounds while cleansing your system. The selected herbs and spices in these initial phases are considered either thermogenic (which means they rev up the body’s metabolic fires and jumpstart energy expenditure), diuretic, or helpful in carbohydrate metabolism and digestion. Actually, though, the spices aren’t limited in the sense that you can’t have savory meals. There are plenty of tasty, thermogenic choices to spice up your life, including cayenne, dried mustard, ginger, and garlic. Besides providing flavor, these herbs and spices help with your weight loss and health goals: Bay leaves, cinnamon, cloves, and coriander help control insulin levels; parsley, cilantro, fennel, anise, and apple cider vinegar act as natural diuretics; dill, fennel, and anise aid digestion; and cumin helps protect against degenerative disease.Nuts are only approved for Phase 3. It’s a safe bet to assume that if something isn’t listed in the protocols for a particular phase that it’s not approved for that phase.Phase 3 continues the “learn what my body needs” theme from Phase 2. Think of nuts & seeds as the solid version of fat and check out ALG’s equivalencies. The special occasion foods, on the other hand, are not added on an equivalency basis but on a once in a celebration basis. So when you add them, carefully watch for any negative body reactions in the following days and you may, with experience, reduce other foods to balance that response.No, only fermented soy is Fat Flush Friendly, no matter the phase.In the past, 1 gram of protein for every 2.2 pounds of body weight was the “gold standard.” Now this has been changed as a result of new research suggesting that certain individuals may need much more: weight-lifters, individuals having a large, muscular frame, immunosuppressed individuals, and those suffering from protein deficiency (with such symptoms as prolonged water retention, sagging muscles, loss of muscle mass, expanding waistlines, fatigue, anemia, slow wound healing, hair thinning and loss). Practically doubling the previous recommendation, some authorities now recommend up to 1 to 1.5 grams of protein per pound of body weight. So as far as exact amounts are concerned, the jury is still out.
We concur with the Food and Nutrition Board of the National Research Council, which recommends the following amounts of protein as a general rule of thumb: Adult men-70 grams, Adult women-58 grams, Pregnant women-65 grams, Lactating women-75 grams, Girls aged (13–15)-62 grams, Girls (aged 16–20)-58 grams, Boys (aged 13–15)-75 grams, Boys (aged 16–20)-85 grams. These numbers represent the bare minimum requirements, not the amounts for optimal health. The best way to figure out what works for you is by trial and error. You can add a couple of ounces of protein to lunch and dinner or add a protein-rich smoothie as a snack. Here are some examples that will help you keep track of your protein grams: 1 egg = 7 grams; 1 ounce of meat, fish, fowl, or cheese = 7 grams; 1 scoop Fat Flush protein powder = 20 grams; 4 ounces of tofu = 7 grams; 2 ounces of tempeh = 7 grams.Absolutely. Organ meats, such as liver and sweetbreads, are highly nutritious. In fact, liver is high in B vitamins, iron, and DHA—that important fatty acid so critical for the brain and eyes. When Ann Louise was a WIC nutritionist at Bellevue Hospital in New York City many years ago, she discovered that many women suffering from anemia could increase their iron levels only by adding 4 ounces of calf’s liver twice a week to their menu plan.Absolutely. Organ meats, such as liver and sweetbreads, are highly nutritious. In fact, liver is high in B vitamins, iron, and DHA—that important fatty acid so critical for the brain and eyes. When Ann Louise was a WIC nutritionist at Bellevue Hospital in New York City many years ago, she discovered that many women suffering from anemia could increase their iron levels only by adding 4 ounces of calf’s liver twice a week to their menu plan.If you’ve ever looked at pork under a microscope, you would understand why it is not part of the Fat Flush diet. The Trichinella spiralis organism, which causes trichinosis, is rampant in American pigs. And even though you can neutralize the organism through our special food bath soak, who wants to be eating dead parasites? Or let’s say you are out and happen to eat undercooked pork, bacon, or ham; the encysted larvae can hatch in your intestines and migrate to your muscles, where they mimic at least fifty other illnesses characterized by a persistent flulike feeling and severe muscle aches and pains. Need we say more?Yes, it is perfectly okay to have two whole eggs every day. Eggs contain one of the highest-quality proteins available in any food. In fact, the egg yolk contains 45 percent of the egg’s protein, along with many minerals and a good deal of the egg’s vitamins. Omega-3–enriched eggs are also available, which provide nearly 200 mg of cholesterol-lowering omega-3s concentrated in the yolk. The yolk is also an excellent source of infection-fighting vitamin A and contains a nutrient called phosphatidylcholine.As part of the substance known as lecithin, phosphatidylcholine actually prevents the oxidation of cholesterol, which protects both your liver and your arteries. In fact, numerous studies have vindicated the maligned egg yolk. The most recent studies have shown that adults can enjoy at least two eggs a day without increasing their serum cholesterol level. Two substantial Harvard studies, published in April 1999 in the Journal of the American Medical Association (JAMA), examined the egg consumption of approximately 40,000 men and 80,000 women over an eight- to fourteen-year period. After taking into consideration other dietary patterns and risk factors, the researchers found that folks who ate one egg a day or more were no more likely to develop heart disease or stroke than those who consumed one egg a week or less. Researchers at Harvard Medical School actually sanction up to seven eggs per week for optimal health.No, we don’t recommend it. Raw fish can carry parasites such as tapeworms and microscopic invaders, and even more exotic ones such as the anisakine larvae. When these small worms are ingested from raw or undercooked fish, they penetrate the walls of the stomach or small intestine, causing severe inflammation and pain. The symptoms can mimic appendicitis, gastric ulcer, or even stomach cancer. Surgical removal of the worms is a familiar surgery in Japan, where raw fish is a dietary staple.Many years ago, Ann Louise’s mentor, Dr. Hazel Parcells, discovered an economical yet highly effective way to remove pesticides, bacteria, parasites, and other contaminants from food. We have been using this special food soak for over twenty years and describe it in The Fat Flush Plan. You can use it to cleanse leafy, root, and thick-skinned veggies, as well as thin or thick-skinned fruits and poultry, fish, meat, and eggs.The reason that fruit is best eaten alone is that it is a good internal cleanser when allowed to go through the stomach and intestines unhampered by foods that digest more slowly. Even veggies, due to higher fiber, digest slower. When you put greens in a drink and everything is blended, it reduces that issue. Mainly, you don’t want fruit on top of protein and fat which take much longer to digest and have the fruit sugar “ferment” and create gas in the stomach.Yes, the veggies you listed ARE counted as carbs along with beets, chestnuts, dried beans, lentils, steel cut oats, wheat germ and dried fruits (special occasion’s addition). Parsnips, turnips, pumpkin (any winter squash) and rutabaga count as Phase 2/Phase 3 carbs. So it’s four servings of any these including bread/pasta, etc. The Fat Flush Cookbook and Journal have the most extensive lists of phase friendly foods.Of course you can. By the time you are ready for these white flour favorites, however, we hope that you will have lost your taste for them and balanced your body chemistry so that you can enjoy them in moderation, for example, a half a cup here and there and on special occasions. We hope you’ll crave the friendly carbs instead, such as whole-grain sprouted breads, peas, carrots, and even sweet potatoes and squash.Yes, you can have all your favorite foods. Once you graduate to Phase 3 and add back friendly carbs, you might even consider drizzling 1 tablespoon of flaxseed oil on your popcorn, the way I do.Oatmeal isn’t “reintroduced”, so to speak, but it is one of the legal Phase 3 foods.There is enough protein in the soup, without the beans, to be counted as a meal; you can omit the beans to fit your plan.Ann Louise’s book The Fat Flush Plan was published before the Body Protein was created. Fat Flush Body Protein was developed based on later research that was not available at the time of publication.Both products are excellent sources of protein (20 grams per serving) and nutrients. Fat Flush Whey Protein is derived from dairy and Fat Flush Body Protein is derived from pea and rice. Both support healthy weight loss and are excellent as a meal replacement. Fat Flush Body Protein sustains and energizes for approximately 4 hours and Fat Flush Whey Protein sustains and energizes for approximately 2-3 hours.You certainly can try using Whey Protein. However the program was designed around Body Protein because it sustains you for approximately 4 hours, whereas Whey Protein sustains for approximately 2-3 hours.No. Although soy products in the form of tofu and tempeh are allowed up to twice a week for the sake of the vegetarians and vegans who are on the program, we decided long ago that less is more when it comes to soy protein intake. For starters, soy is not a complete protein because it lacks methionine, an important sulfur-bearing amino acid for liver detoxification. Soy is also a top food allergen and contains enzyme inhibitors and phytic acid, which can remove zinc and iron from the body. As a plentiful source of copper, soy can increase or exacerbate hyperactivity, panic attacks, hair loss, adrenal burnout, fatigue, and hypothyroidism.All Fat Flush protein powders are designed for multiple uses—weight loss, fitness, and meal replacement for the whole family. Don’t let the “Fat Flush” name fool you; these products are excellent, pure sources of protein no matter your needs.No samples are available; however, we are confident that you will enjoy your smoothies. Please contact UNI KEY customer service if for any reason you are not satisfied.The lactose content for the Fat Flush Whey Protein is below the level that causes problems for most people who are lactose intolerant.Freezing will not affect the quality of the flaxseed oil.If you plan on a third smoothie, we highly recommend dividing up your fruit between the three. You’re allowed 2 servings of the approved fruits per day, so for example have 1/2 cup berries in the first smoothie, 1 plum in the next, and 10 cherries in the 3rd. Also, don’t forget that there are plenty of other Smoothie Shakedown snack options.Experiment with different approved fruits and combinations until you find your favorites! You can adjust the recipe by adding more water or unsweetened cranberry juice or a little extra fruit. Also, try blending the fruit and water first before adding the oil, seeds and protein powder into the blender. When it comes to flaxseed oil, we’ve found that the Hi-Lignan Flaxseed Oil from UNI KEY is the best-tasting. For a different texture, you may also want to try adding varying amounts of ice cubes.Yes, absolutely, there should be no contraindications. UNI KEY products are formulated so that they may be used in conjunction with one another.
In Fat Flush for Life, CLA-1000 & Flora-Key are recommended supplements. I purchased them as well as the Smoothie Shakedown bundle. Can these supplements be incorporated into the 2-week Smoothie Shakedown protocol?Yes, you may take both if you like. The Shakedown offers a more simplified approach to the Fat Flush diet, but both of these products are excellent additions to the program.
I'm still in Phase 2 since I noticed I'm only losing 1 pound per week and don't want to jump into Phase 3 until I've reached my goal. However, I read that CLA helps you lose the weight quickly and I've already ordered the supplements. Can I start taking them with my regular Fat Flush Kit supplements even though I'm still technically in Phase 2?Yes, you can go ahead and begin the CLA if you’d like, it is approved for extra fat burning support in any phase.Supplements are highly recommended during the program for ideal results. These time-tested formulas—Weight Loss Formula, Dieters’ Multivitamin & Mineral, and GLA-90—support optimal nutrient intake during rapid weight loss and ongoing weight control. They also help to stabilize blood sugar, reduce fatigue, and support healthy liver and skin function with enzymes, amino acids, and essential fats.Yes, you should have no problem.The Liver Lovin Formula is a healthy supplement for use on a long term basis. It is simply good nutrition from greens, conveniently combined in a capsule. You may also benefit from the Weight Loss Formula, which has many liver cleansing qualities as well, and can also be taken for long periods of time.Well, according to the HCL challenge test in Ann Louise’s books, it’s possible to take up to five per meal. We recommend that you review the HCL challenge, found in The Fast Track Detox Diet and The Gut Flush Plan, and then give it a try. It will help you adjust your daily HCL intake to what’s right for you. HCL production declines over time, so the older we get, the less we make and sometimes, that’s not enough.Yes, since Fat Flush also cleanses your system as it helps you drop those extra pounds, stick with low to moderate exercises, while on the first two phases. You’ll find that brisk walking for thirty minutes and a mini trampoline workout will help keep released toxins moving out of the lymphatic system and out of the body. Later on, you may add more intense weight-bearing exercises when you reach Phase 3 of the program.Absolutely—for the best results. The exercises on Fat Flush programs are easy but necessary to escort toxins out of your body and to protect your lymphatic health. In addition, walking conditions the heart and respiratory system, pumping oxygen to all parts of the body. It even helps your body’s response to insulin (another hidden weight gain factor).Yes, but remember to keep your body nourished and add in extra snacks as needed (including a third smoothie if necessary). Given the accelerated nature of this program, only light to moderate exercise—such as walking, biking, rebounding (jumping on a mini-trampoline), or yoga—is recommended.For starters, you need to know that you’re not technically on a plateau unless you’ve stopped dropping weight for at least three weeks. And reaching a plateau is common, regardless of the weight plan you’re following. Since Phase 2 adds two portions of friendly carbs back into the menu, you may want to look a bit closer at this issue. Are you following the plan as suggested, or have you inadvertently overshot the carb allowances? You also may want to cut back on recipes containing onions or tomatoes, which are higher-carb veggies. Although healthful, cleansing foods, they can be a hidden source of weight-gaining carbs for some people. For instance, 1⁄2 cup of onions has 7.4 g of carbohydrates, and a medium-size raw tomato (21⁄2 inch) has 5.8 g, 1 cup of canned tomatoes has 10 g, and 1 cup of tomato juice has 10.4 g. Here’s where the beauty of Fat Flush comes into play. You can go back to Phase 1 for a week, cutting back on all carbs to see how you do. If this causes you to lose weight, then watching your carb levels from here on out is your primary concern. So be on the lookout for hidden sugars, and read labels. You also may want to add CLA to your regimen, which is really part of Phase 3. Research over the past twenty years has shown that CLA reduces the body’s ability to store fat for energy by controlling the enzymes that release fat from the cells into the bloodstream. The result is a decrease in body fat and a proportional increase in lean muscle mass.You may have unresolved health concerns, such as imbalanced hormones or a slow metabolism that are causing your stalled weight loss. You may want to consult your health care practitioner or consider UNI KEY’s testing services to help you better determine the underlying issues that are standing in the way of your weight loss.No, you are just human, like all of us. Although one meal won’t put your weight back on, you’ll probably not feel too terrific afterward. In fact, you’ll more than likely feel tired or bloated. This will be enough of an incentive to help you stay more on track. And remember that the beauty of Fat Flush is that you can jump back to Phase 1 whenever you get off base—like after a major holiday celebration.
I am trying to maintain my 22 pound weight loss. I find that when I add any grains, like oatmeal for example, I immediately gain weight. Consequently, I don't eat any whole grains, only one piece of sprouted French Meadow Healthseed bread each day and plenty of flaxseeds. In looking at my daily diet, I have been advised by health professionals that I am not getting the whole grain servings that I need. How can I do this without gaining weight? I want to be as healthy as possible and get the necessary nutrients, but at the same time, I am determined to maintain my weight.Try some other grains: quinoa, teff, buckwheat, brown rice. All are gluten free, unlike wheat, barley, etc. And the jury seems to be “out” on oatmeal, sometimes they are processed in and thus contaminated by, wheat processing plants. Although Phase 3 permits “up to 4” carb servings per day, we find that eating that many can cause weight gain. You might try a 1/2 cup (cooked!) grain serving as your sole carb on a particular day, and the next day, have a couple carb servings (slice of bread or cooked peas or sweet potato combos).
What diet would you recommend after completing the Sequel? I have started the Sequel today and as invigorating as this diet always is in terms of mindset, I have really struggled with my training through the lack of carbohydrates. Does Ann Louise have another program?We recommend one of the following books by Ann Louise: 1. The Fat Flush Plan, Ann Louise’s classic Fat Flush program is a foundational program with a more stringent approach for weight loss. It consists of three phases: Phase 1 is a 2-to-4-week detox; Phase 2 is the ongoing weight-loss phase; and Phase 3 is the lifestyle or maintenance phase. 2. Fat Flush for Life, Ann Louise’s newest Fat Flush offering, is based on a more relaxed, seasonal approach to maximize metabolism year-round with simple healing and cleansing strategies for each time of the year. We frequently advise newbies to begin with The Fat Flush Plan in order to better understand/assimilate Ann Louise’s principles and to learn how to embrace the Fat Flush lifestyle during and after weight-loss. The truth is, however, that the choice is yours.
After I am done with the 11 days on Fast Track Detox, should I go to Phase 2 of Fat Flush, or just continue doing Fast Track? Phase 2 doesn't allow dairy, but Fast Track Prequel does, but I might want to add a friendly carb since I do like to exercise.You can choose your own path according to what you want to achieve. Read each choice, and decide. If you move to Phase 2 of the Fat Flush, that would be fine too.
My husband and I are getting ready to begin the fasting portion of the 11-day Fast Track diet (this is the fourth time we have done this diet, and love it!). We have completed days 1-7, and have prepared for the fast tomorrow. However, my husband is doing this detox to clean his liver and organs, not for weight loss. He has already lost 3 pounds, and does not want to lose any more weight. He is concerned that if he does the fast tomorrow, he will continue to lose weight. How can he get the benefits of the 11 day diet, including the fasting, without losing weight? Does he drink the Miracle Juice, but continue to eat as per days 1-7? Or does he not do the fasting portion of the diet, and carry on with the final 3 recovery days? Any advice would be great.By all means, he can skip the fast day and just continue with the Sequel. Although, not everyone loses weight after the Fast Day as its purpose is really geared more toward detox of the mind, body and soul rather than loss of pounds. So the decision is really up to him.You could sub in juice from lemons, limes, or tangerines. Or you could just omit it.The golden Fast Track rule is eat your normal healthy diet MINUS any of the Detox Detractors listed in the book and making sure you get in the recommended amount of Colon Caring foods daily.Eat your regular healthy diet, minus the detox detractors, plus the liver-lovin foods. Watermelon would certainly qualify as part of a regular healthy diet, so enjoy!Yes.The HCL+2 can be very helpful for digesting your food thoroughly, though it is not essential to the Sequel. If you are someone who has indigestion, bloating after meals, or inadequately digested food, we highly recommend it!