Phase 1

• Phase 1 of the Fat Flush Diet restricts caloric intake to between 1,100 and 1,200 calories a day for a two-week period. Gittleman's website says that this part of the diet jump-starts weight loss by reducing water retention and initiating some fat loss. In this phase of the fat flush, you cannot consume margarine, alcohol, sugar, oil, any fats except that found in flaxseed, grains, bread, cereal, starchy vegetables, or dairy foods. You are allowed only a few herbs and spices. Gittleman says that some people lose up to 12 inches and 25 pounds during this phase. In addition to the meal plan, you are required to drink the Long Life cocktail.
  
  

Long Life Cocktail

• Gittleman's book The Fat Flush Plan provides a detailed recipe of the Long Life Cocktail. Make the Long Life Cocktail by mixing 1 tsp. of either psyllium husk powder or flaxseed, 4 oz. cranberry juice (not cocktail), and 28 oz. distilled or spring water. During the other phases of the diet, this beverage replaces alcohol, caffeine and sugary drinks. You will need two 32-ounce pitchers of this drink per day because you drink it instead of water in the first phase of the diet. Carry containers with you to work or other daily activities.
  
  

Phase 2

• Increase your calorie intake to 1,200 to 1,500 in the second phase. Follow the Phase 2 plan until you reach your weight loss goal. Unlike the restrictive Phase 1, this phase lets you enjoy a variety of food, including two servings of healthy carbohydrates per day such as sprouted-grain toast, sweet potatoes, green peas, cooked carrots, butternut squash or acorn squash. You can drink spring water in place of the Long Life cocktail.
  
  

Phase 3

• The Lifestyle Eating Plan is the maintenance phase of the Fat Flush Diet, which teaches you how to maintain lasting weight control. You can consume more than 1,500 calories per day and gradually reintroduce starchy carbohydrates, gluten-free grains and some low-fat dairy products. By this phase of the diet, you may notice increased energy and vitality.
  
  

Exercise

• The Fat Flush Diet plan encourages participation in moderate exercise during all three phases. Perform 20 to 40 minutes of low-impact exercise every day, such as brisk walking or bouncing on a minitrampoline. You should include two days of weight training per week to tone and strengthen muscles. Depending on the fitness level you enjoyed before beginning the Fat Flush Diet, the plan encourages you to increase the amount of time you devote to exercise. Gittleman's book The Fat Flush Fitness Plan offers exercise suggestions for strengthening muscles, reducing cellulite and accelerating weight loss.
  
  

Supplements

• The Fat Flush Diet Plan recommends supplements to complement the diet. These supplements include evening primrose oil, L-carnitine, chromium, zinc, a multivitamin or multimineral, and a weight loss formula. A Fat Flush Diet Kit is available for $75 at the Ann Louise Gittleman website, AnnLouise.com.