Fat Flush Diet

The Fat Flush Diet was created by Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan. The diet claims to boost metabolism, reduce water retention, and promote fat loss by cleansing the liver and detoxifying the body.

There are three phases: A two-week weight loss jump-start, an ongoing fat flush with slightly increased calorie intake, and a lifestyle eating plan where greater variety is gradually reintroduced.

The plan includes detailed meal plans and recipes, an ongoing diet program, tips on eating out, and more. Hot water with lemon is consumed first thing in the morning followed by a protein-rich breakfast like eggs and vegetables or a smoothie. At lunch, fish or chicken and vegetables is recommended with the occasional starch such as a baked potato. Snacks include fruit, yogurt, and hard boiled eggs. Dinner is a balanced plate of protein, vegetables, and complex starch like a small sweet potato. After dinner, Fat Flush Kit Supplements are recommended along with 64 ounces of water with a splash of pure cranberry juice, said to accelerate fat loss.

The diet starts off stricter and becomes more and more diverse as you progress and reach your weight goals. This system ultimately allows you to include your favorite foods.

Foods to include:

  • Low-glycemic vegetables

  • Low-glycemic fruits

  • Whole grains

  • Meat

  • Poultry

  • Fish

  • Eggs

  • Beans

  • Dairy

  • Soy products

  • Healthy oils

Foods to avoid:

  • Refined grains

  • Sugar

  • Trans fats

  • Processed foods

  • Artificial sweeteners

  • Caffeine

Pros:

  • Emphasizes whole foods

  • Eliminates processed foods

  • May adjust the palette to crave less junk foods

Cons:

  • Diet plan is dense and extensive

  • Protocol is very regimented

  • Supplements may be costly

  • May be difficult for some to access specific herbs

Sources: 

The Fat Flush Plan www.annelouise.com 
Fat Flush www.fatflush.com 

Fat-Free Diet

A fat-free diet is one that excludes all dietary fats. It’s commonly prescribed for those with certain health conditions that inhibit them from digesting or absorbing fats. A fat-free diet may be useful for individuals with Gallbladder disease, Gastroparesis (a delayed emptying of the stomach which can cause bloating, nausea, and vomiting), diarrhea, and nutrient absorption issues.

Most foods have some form of fat in them; however, foods are considered non-fat if they have less than one half of a gram of fat per serving. One of the lowest-fat diets is the Pritikin diet, which allows no more than 10% of daily calories to come from fat.

There are a variety of ways to reduce fat during the cooking process – baked, steamed, boiled, and broiled foods are great alternatives to fried and sautéed items.

Foods to include:

  • Vegetables

  • Fruits

  • Whole grains

  • Lean meat

  • Lean poultry

  • Lean fish

  • Egg whites

  • Beans

  • Non-fat dairy

Foods to avoid:

  • Fried foods

  • High-fat meat

  • High-fat poultry

  • High-fat fish

  • Egg yolks

  • Full-fat dairy

  • Oils

  • Avocados

  • Coconuts

  • Nuts and seeds

  • Refined grains

  • Sugar

  • Trans fats

  • Processed foods

Pros:

  • May alleviate certain health conditions in which individuals can’t process fat

  • May lead to weight loss

  • May lead to improved vitality and life span

Cons:

  • Some may have misconceptions about their condition and actually thrive on fats

  • May be hard for some to avoid fats

  • May be difficult to dine out 

Sources:

Low Fat Diet www.giccare.com 
Non Fat Diet www.livestrong.com 

Fiber35 Diet

The Fiber35 Diet, developed by Brenda Watson and Leonard Smith, MD, is a diet based on eating 35 grams of fiber a day. The goal of the diet is to help people achieve their weight loss goals, maintain their goal weight, and reduce their risk of developing heart disease, stroke, high blood pressure, diabetes, cancer, and other obesity-related conditions.

This diet is based on the notion that fiber-rich foods help regulate blood sugar, control hunger, and increase the feeling of fullness – all of which are key factors in losing and maintaining weight.

In Brenda book, The Fiber35 Diet: Nature’s Weight Loss Secret, she includes tips for increasing metabolism, supplement recommendations, a variety of fiber-rich recipes, and a strength and cardio training program.

Foods to include:

  • Vegetables

  • Fruits

  • Whole grains

  • Meat

  • Poultry

  • Fish

  • Eggs

  • Beans

  • Dairy

  • Nuts and seeds

  • Healthy oils

Foods to avoid:

  • Refined grains

  • Sugar

  • Trans fats

  • Processed foods

Pros:

  • High-fiber diets aid digestion

  • High-fiber intake keeps you fuller longer, reducing cravings

  • Fiber is important for heart health

Cons: 

  • Little focus on the removal of unhealthy foods from the diet

  • Without calorie reduction, dieters may not experience significant weight change 

Sources: 

Nature’s Weight Loss Secret  
Brenda Watson and Dr. Leonard Smith’s The Fiber35 Diet: Nature’s Weight Loss Secret

FirstLine Therapy Diet

FirstLine Therapy® is a 12-week diet and exercise plan that is part of a personalized, inclusive medical program designed by Metagenics, Inc. This diet is tailored toward individual needs concerning weight loss, disease management, blood pressure, and cholesterol. The goal is to learn how to permanently incorporate good health practices into your lifestyle to maintain wellness and prevent disease.

In addition, FirstLine addresses gastrointestinal health, osteoporosis, hormonal and mood imbalances, and autoimmune disorders. Diets are completely individualized based on extensive test results that the dieter receives after undergoing inventory with a trained professional.

The FirstLine Therapy Diet includes nutritional supplements and personalized food recommendations. General guidelines may include eating frequently – five or six small meals per day – to level out blood sugar, while choosing foods with a low glycemic index. In addition, the company provides a series of “medical foods” including protein shakes and energy bars.

In terms of exercise, it’s recommended that participants walk at least 10,000 steps daily, which is equivalent to five miles. In general, 35 minutes of activity six days per week is encouraged. Resistance training is also encouraged.

Foods to include:

  • Low-glycemic vegetables

  • Low-glycemic fruits

  • Whole grains

  • Lean meat

  • Lean poultry

  • Lean fish

  • Eggs

  • Beans

  • Dairy

  • Nuts and seeds

  • Healthy oils

Foods to avoid:

  • High-glycemic vegetables

  • High-glycemic fruits

  • Fast food

  • Fried foods

  • Refined grains

  • Sugar

  • Trans fats

  • Processed foods

Pros:

  • Detailed recommendations for diet, exercise, and nutritional supplementation

  • Online resources include food lists, recipes, and menus

  • Honors bio-individuality

Cons:

  • Patients must find a FirstLine Therapy® practitioner certified by Metagenics®

  • Appointments and supplements may be expensive

  • As a 12-week program, it may only provide short-term results for some

Sources:

What is FirstLine Therapy? www.metagenics.com 
FirstLine Therapy www.arizonaadvancedmedicine.com 
Lifestyle Medicine Programs www.metagenics.com 

Fit for Life

Harvey and Marilyn Diamond co-authored the book Fit for Life, which was published in 1985. This diet is a mostly vegan approach, and condemns food combining – a method originally developed by William Howard Hay, MD, in the 1920s – as a diet deterrent.

The Diamonds suggest 70% of the diet include high-water content foods such as fruits and vegetables to “wash the toxic waste” from the body rather than “clog” it. According to Fit for Life principles, foods that are highly-refined or highly-processed are considered “dead foods” while raw fruits and vegetables are considered “living.”

The diet includes eating only fruit in the morning and avoiding animal protein. The plan also advises against mixing proteins and starches, which stresses the digestive system, interferes with the body’s ability to absorb valuable nutrients and enzymes, and promotes fat storage.

They also discourage water with meals since they believe it dilutes digestive acids in the stomach. Dairy products are seen as allergenic and should be avoided on this plan. This approach includes nutritional supplements, which the Diamonds strongly recommend to make up for “enzyme deficient foods.” 

Fit for Life is presented as a long-term plan for health rather than a crash diet.

Foods to include:

  • Low-starch vegetables

  • Low-starch fruits

  • Whole grains

  • Beans

  • Nuts and seeds

  • Healthy oils

Foods to avoid:

  • High-starch vegetables

  • High-starch fruits

  • Refined grains

  • Meat

  • Poultry

  • Fish

  • Eggs

  • Dairy

  • Processed foods

  • Sugar

  • Trans fats

Pros:

  • Does not require calorie counting or portion control

  • Emphasizes whole foods

  • May improve heart health

Cons:

  • Claims not supported by scientific research

  • Dieters encouraged to purchase supplements

  • Program can be costly

Sources: 

The Fit For Life Weight Management System www.fitforlife.com
Harvey Diamond and Marilyn Diamond’s Fit for Life