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Dr Oz 3 Day Fat Flush Review

Updated on November 12, 2014

3 Day Fat Flush

Dr Mark Hyman is a leader in Functional Medicine at the Ultrawellness Center in Lenox, MA, which involves looking at the body as a whole when treating disease. He has been featured many times on Dr Oz, and is respected in the Medical world especially regarding nutritional information. He feels the North American diet has led us all to a strong addiction to carbs and sugar, which in turn, has created the obesity epidemic. He presented this 3 day fat flush plan on a recent episode of Dr Oz to jump start the fat burning hormones and get the body into a fat burning state.

Fat Flush Basic Outline

Like many things, to be successful with the 3 day flush involves planning. The day before you will need to go to the grocery store to stock up on the ingredients, and to make the broth that will be consumed throughout the plan. You many want to choose a three day period where you are home from work, so you can avoid temptations. Take 1000mg omega 3 capsule, and your probiotic in the morning for best results.

The basic schedule will look like this:

8:00 am- fatty acid shake, probiotic, omega 3

10:00 am- fat flush broth

12:00 pm- 2 oz protein and 2 cups green veg, 1/2 cup brown rice

2:00 pm- fat flush broth

4:00 pm- fat flush broth

6:00 pm- 4 oz protein, 2 cups green veg, 1/2 cup brown rice, 1/2 cup berries

8:00 pm- fat flush broth

Fat-Flushing Broth Recipe

Prepare the broth the day before and store in a glass container in the fridge. Heat up one cup periodically throughout each day, again only in glass or ceramic containers (as plastic has been shown to have negative effect on food when heated).

The broth will help to keep your hunger in check during the flush. It will energize your metabolism, help the blood chemistry by flushing toxins out of the body. Have 4 cups daily during the 3 day flush.

Some of these ingredients may be unfamiliar to you. Many people did not know how to identify a turnip, until Michelle Obama's recent vine put them in the spotlight! Dried seaweed can be found in the Asian section of most grocery stores, and are usually sold in a package of sheets. If white radish roots are not available in your area, just substitute 1 cup diced radishes. Dr Joel Fuhrman's research (another Dr Oz regular) has shown that regular button mushrooms have all the same health benefits of exotic mushrooms like shiitake, and one third the cost. Feel free to substitute button mushrooms for Shiitake if necessary.

Michelle Obama's Vine "Turnip for what?"
Michelle Obama's Vine "Turnip for what?"


1 cup Shiitake mushrooms (can substitute button mushrooms)

2 cloves garlic

1 inch of fresh ginger

1/2 cup shredded cabbage

1/2 cup dried seaweed

2 stalks celery

1 cup turnip

2 cups kale

1 cup winter squash peeled

1 cup white radish root (or substitute regular radishes)

2 medium carrots

1 large onion

3 quarts water


Dice all of the ingredients and add with the water to a large pot. Heat on the stove over medium high just to the boil, then cover and reduce heat. Simmer for 1 hour. Taste the broth at this point to see if more ginger or garlic might be needed to improve the flavor. Note- salt is not permitted to season the broth. When done, cool, strain and store in a tightly sealed glass container in the fridge. The veggies are to be discarded. Reheat a cup at a time when desired over the next 3 days.

Will you try the 3 day fat flush?

See results

Fatty Acid Shake

Start each day of the flush with a Fatty Acid Shake, full of Omega 3's to keep you satisfied all morning. It has been reported recently that you need fat to shed fat. If you are not able to make the shake, several handfuls of almonds, or pumpkin seeds can be substituted.


2 tsp organic flax oil

1/4 cup almond butter

1/2 cup raw almonds or pumpkin seeds

1 cup berries ie strawberries

2 cups unsweetened almond milk

Directions- blend all ingredients until smooth, consume immediately.

Power Combo Protein-Fiber

Protein is a popular addition to any diet plan, because it satisfies hunger while supplying muscles with the building blocks necessary to keep metabolically active. Fiber is the best tool we have to keep the intestines cleaned out, pulling out toxic waste along the way. Combine the two for lunch and dinner over the next 3 days, but watch the portions. You want to eat just enough to satisfy your hunger, but not feel full.

Protein selections: fish, chicken breast, tofu, legumes (if using canned beans, be sure to drain well to remove all salt). Avoid red meat. Protein can be cooked in a little olive oil and lemon juice- no salt.

Fiber selections: unlimited steamed or lightly sauteed vegetables, preferably spinach, broccoli, asparagus, carrots or Brussels sprouts. A spinach salad is also allowed

Add 1/2 cup cooked brown rice to lunch and dinner for the 3 days. Make sure you measure- a 1/2 cup is not very much. It is best to cook 3 cups brown rice while making the broth the night before the flush, and portion out into 1/2 cup servings.

Important Tips

During the 3 day Fat Flush, it is important to have a daily bowel movement. Dr Hyman suggests, if you haven't gone by 10am, then take a tablespoon of virgin coconut oil and dissolve it in 8 oz of warm water. Drink the entire glass, and you should have results in 2 to 3 hours.

Also during the flush, continue to drink 6-8 glasses of water daily to help flush the toxins.

You should try to avoid snacking during the plan, but if you must, have a handful of chickpeas (garbanzo beans) tossed with olive oil and lemon juice- or hummus and raw carrots. Or 1/4 cup of any approved nuts from the list.

Coffee was not addressed on the flush. I still had one cup of my coffee, but instead of cream, I stirred in 1 tablespoon of coconut oil for flavor and a little cinnamon. Alternatively, green tea could be substituted.

Weigh yourself, but more importantly, take a stomach measurement before and after to see the results. Your body is now reset. Try and ease slowly into other foods so as not to reverse all of your hard work. It is recommended to repeat this fat flush at each season change.

Acceptable Foods

Fruit and Vegetables
Nuts and Seeds
Oils and Spices
Canned beans
Coconut Oil
Skinless Chicken Breast
Macadamia Nuts
Flax Oil
Brussels Sprouts
Fresh Ginger
Pumpkin Seeds
Wild Salmon
Almond butter
Unsweetened Almond Milk
Dried Seaweed
shitake mushrooms
white radish root
winter squash

My Experience

I enjoy cooking, so really liked making the broth, but I felt it was a little wasteful throwing away the veggies after it was cooked. Next time I might blend them with some of the broth to see if it would be edible as a soup like consistency. The flavor of the broth won't be to everyone's taste, especially if your "taste buds have been hijacked by sugar" as Dr Hyman says, but it is drinkable, and it will grow on you. The shake is delicious, only because the berries mask the other ingredients. You will be spending a lot of time in the bathroom, between 4 cups of broth, 6-8 glasses of water, and all the fiber you will be consuming. 3 days pass very quickly, and I also lost 5 pounds, like the average. The most noticeable change is the flat stomach, and no bloat! It is definitely worth a try! Remember to measure your waist before and after. I like to do the suck in waist, like Dr Oz suggests, then you will see the true change from fat loss. Measure with a tape at the belly button, sucking in as much as you can.

Good Luck!


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    • ValKaras profile image

      Vladimir Karas 

      19 months ago from Canada

      Very good advice. I lost my extra weight by quitting sugar, wheat products, and by taking 2 Tbsp. of coconut oil daily mixed into my smoothies.

    • kitkat1141 profile imageAUTHOR


      2 years ago from Ontario, Canada

      Hi Stewart. Correct- no salt should be added. Other spices should be fine though. ChitrangadaSharan thanks for looking. Hope you give it a try.

    • ChitrangadaSharan profile image

      Chitrangada Sharan 

      2 years ago from New Delhi, India

      Nice and useful hub! Your fat flush diet makes sense and I am sure it will be effective too.

      Thanks for sharing this helpful hub and thanks for the follow as well!

    • profile image


      2 years ago

      Are there restrictions on seasonings? I.e.. No spices with salt

    • Eiddwen profile image


      4 years ago from Wales

      Interesting and useful to many. Voted up and wishing you a great day.


    • kitkat1141 profile imageAUTHOR


      4 years ago from Ontario, Canada

      Thanks for looking dilipchandra12. It is only a three day commitment, so it might be worth a try.

      Heathersgreatcat, you could just treat this as a 3 day plan to jump start a healthy eating lifestyle of diet and exercise. You might be encouraged with the results, and break the sugar/carb addiction.

    • dilipchandra12 profile image

      Dilip Chandra 

      4 years ago from India

      Looks like flushing fat perhaps be possible, thank you for the same :)


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