The following is an excerpt from The Fat Flush Plan by Ann Louise Gittleman, M.S., C.N.S.(McGraw-Hill; £12.75 ). Used with permission.

The Fat Flush Plan has a rather basic and clear-cut mission: to increase metabolism, flush out bloat and speed up fat loss. At the core of the plan is the commitment to promote a balanced lifestyle and champion simple healthy habits that we all overlook or forget about as a result of life in our hectic twenty-first century. Every aspect of each phase of the plan is targeted like a guided missile to accomplish this goal: helpful essential fats [e.g., flaxseed oil, gamma-linolenic acid (GLA), and conjugated linoleic acid (CLA)], amounts of protein (8 ounces or more per day plus two eggs), antioxidant-rich vegetables, moderate amounts of fruits, calorie-burning herbs and spices (e.g., apple cider vinegar, mustard, cayenne, ginger and cinnamon), cleansing diuretic beverages, exercise, journaling and even sleep.

Phase 1: The Two-Week Fat Flush
This kickoff phase, which is based on an average of 1,100 to 1,200 calories daily, is designed to jumpstart weight loss for dramatic results. This two-week phase will transform your shape by accelerating fat loss from your body's favorite fat storage areas - your hips, thighs and buttocks. Some individuals report up a loss of up to 12 inches during this first phase of the diet, whereas they may lose only 5 pounds. This means that they are losing fat and bloat, not muscle (as with so many other diet programs). Remember, muscle weighs more than fat, so dropping a couple of dress sizes can be more significant than losing 10 pounds on the scale.

Phase 2: The Ongoing Fat Flush
Phase 2, the Ongoing Fat Flush, is the next step for those individuals who have additional weight to lose but who also want to pursue a more moderate cleansing program and enjoy a bit more variety in food choices while still losing weight. This Phase 2 program is designed for ongoing weight loss, with 1,200 to 1,500 calories each day, and is designed to be followed until you reach your desired weight or size.

Phase 3: The Lifestyle Eating Plan
Phase 3, the Lifestyle Eating Plan, is really the Fat Flush maintenance program for lifetime weight control. This phase offers over 1,500 calories daily, providing a basic lifelong eating program designed to increase your vitality and well-being for life. At this time, you well be using Phase 2 as your foundational program, with its one or two friendly carb choices. You can now add up to two dairy products as well as two more friendly carbs, making the grand total up to four friendly carbs - weight permitting. Phase 3 friendly carbs include more choices from a variety of starchier veggies and nongluten hypoallergenic grains. As in Phase 2, you will add these latest foods one at a time to make sure that you are tolerating the new additions without any allergic symptoms.

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