Fat flush diet is based on fat melting by eating butter, avocado or bacon: this is the principle of this program which banishes starchy starch and sweets but gives pride of place to fatty foods, and combines a commando gym program. A key, a significant weight loss, and fast.
What is the fat flush diet principle?
This method is based, like the ketogenic diet, on the exclusion of sugars in favor of lipids, but it is distinguished by its duration, express (14 days), and the addition of an intensive sports program.
Developed by Zana Morris, nutritionist and British coach, it consists in stalking carbohydrates (starchy foods, fruits, sweet products) in favor of proteins (meats, fish and eggs) and, especially, animal and vegetable fats (fatty cheese, cream, butter, oils, meat and oily fish, nuts and seeds …).
By consuming a lot of high-fat food and very little carbohydrate, a situation is created in which insulin, a storage hormone, is low and the body is deprived of its main source of energy. So on the one hand we store less calories, and on the other hand we force the body to tap into its fat reserves. This phenomenon exists in hyper-protein diets. Here, it is not the protein intake that is higher (although it is higher than that of a conventional diet), but that in lipids. As for physical exercise, the training is daily and short, but of high intensity. The goal is to stimulate muscle fibers, increase metabolism and release growth hormones that are used to build muscle and burn fat.
How it works ?
The diet lasts 14 days. The first 4 days aim to prepare the body to absorb more fats and less sugars than it is used to. During this first phase, called “Pretox”, only starchy foods and sweet products are removed. The second phase “Blitz” aims for a light weight loss in 10 days: we eat only meat (same fat), fish, eggs, vegetables low sugar (green salad, spinach …) in small quantities and fatty foods (oleaginous, cheese, butter …).
All fats are not consumable at will: thus, oily fish, avocado, vegetable oils, seeds and nuts rich in omega 3 are recommended; meat, butter and cheese rich in saturated fatty acids are to be limited; Vegetable and oilseed oils rich in omega 6 and industrial products rich in trans fatty acids should be avoided.
Subsequently, to stabilize, we continue to sulk sweet products and we consume starchy foods only twice a week, in measured quantities. At the same time, 10 to 15 minutes of high-intensity gym work every day, with heavy loads, fast repetitions, and minimized recovery phases.
The promised results
Weight loss and convincing and fast: 5 pounds in 14 days on average, and you lose fat essentially at a rate of about 500 g per day. It is refined everywhere: between 2.5 and 7.5 cm less at the hips and belly, which corresponds to 1 to 2 sizes of clothing. In the absence of sudden changes in insulin, it is especially in the abdomen that fat loss is most noticeable. In addition, unlike other diets, it would maintain a supple and nourished skin through the intake of essential fatty acids.
In the absence of sugar, one really deserts without starving famine: this is the interest of the phenomenon of ketosis. In addition, to the extent that you can eat fish and meat, even fat and cooked in butter or cream, you can easily follow it outside (restaurant, canteen …). Finally, it presents the interest of unknowing sweet taste: at the end of these 14 days, the least sweet food consumed seems almost pungent.
Better to love the fat and this, from the breakfast! This can quickly be disgusting. In the absence of sugar, dairy products (except fatty cheese), starchy foods, cereals and fruits and with vegetables in the drip, the proposed menus turn quickly in circles and one has the impression to eat all the time the same thing. Moreover, even if the daily energy intake is not very low, we do not eat much because fat is expensive: 1 g = 9 calories. And to avoid regrowth, you almost have to be able to deprive yourself of carbohydrates … for life.
For those who love meat, fish, eggs and fats and are capable of deprivation! Especially not people with type I diabetes, because a diet very high in fat and low in carbohydrates can generate hypoglycaemia. It is also best to be careful when you have high blood pressure or heart problems because this diet is high in dietary cholesterol and saturated fat. Ditto in case of digestive disorders because fats are heavy to digest and the little fiber consumed daily can generate transit problems.
Foods to promote
– Fat fish: salmon, fresh or canned tuna (even in oil), herring, mackerel, sardines …
– Bacon pork, chorizo, smoked and raw ham, chop, rib, fillet, roast
– Poultry: pestle with skin, thighs, chicken wings and duck
– Macadamia nuts, pine nuts, pumpkin seeds, nuts
– Cheeses: non-sweetened spreads, mascarpone, brie
– Fresh cream, butter (clarified)
– Coconut oils, hazelnut, rapeseed, olive
– Beef: ground beef, 10% or more MG, rib, steak, sirloin
– Lamb: all the pieces
– Green and white vegetables
Foods to avoid
– Pasta, bread, potatoes, rice, cereals (quinoa, bulgur …)
– Sodas, fruit and vegetable juices, sugary drinks, alcohols
– Milk including vegetables (almond, rice, soy …) and derivatives (yogurts …)
– Vegetables other than green and white (carrot, beetroot, pumpkin …)
– Dried vegetables (lentils, chickpeas …)
– Fish and processed meats (in sauce, breaded …)
– Pastries, cakes, confectionery
– Almonds, Brazil nuts, cashews, pistachios …
– Lightened cheese, margarine, low-fat cheese spreads
The experts’ opinion
“The menus are rich in protein, which promotes a good satiety from one meal to another. On the other hand, they are not very rich and one must expect to leave the table while being hungry for a few minutes. Because starchy foods are suppressed and fruits and vegetables are limited, the need for magnesium, vitamin C, beta-carotene is not covered: it is better to take a course of multivitamin at the same time. ”
“When the body is deprived of carbohydrates, it manufactures itself, certainly from fats, but also from body proteins, which causes muscle wasting. There is also a risk of hypoglycemia for those who perform the recommended intense physical exercises. Finally, this diet is too rich in fat from the point of view of cardiovascular prevention. It is therefore important not to follow him more than 14 days »