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FAT FLUSH PROGRAM

The Fat Flush has several options, from rapid weight loss at the beginning, through to sustainable intermittent fasting, depending on your goals and current weight.

The original 4 Week Fat Flush is intermittent fasting involving restricting calories to 800 a day for 4 weeks, it totally cuts out entire food groups like, sugar, dairy, carbohydrates and alcohol (not that alcohol is a food group, but it is to me!) this is still an option if you want to choose it, and it is how I originally lost 50 kg’s more than 10 years ago.

The NEW 4 Week Fat Flush approach is a healthy lower carb Mediterranean diet like the 5:2 intermittent fasting diet, but in reverse. I create a substantial calorie deficit 800 calories 5 days per week, then eating and enjoying the things I like on the weekends. This is much more sustainable and enjoyable than constant calorie restriction, for long term success.

On the weekends, or days you choose when you are not fasting, you don’t have to count calories, though you will need to be careful about portion control and maintain a healthy balanced diet.

THE FOOD

So you think I created this because I am of Mediterranean heritage? Well my family is Maltese, I am Australian born, and although my family is from the Mediterranean, I was brought up on pasta, rice and massive portions. If I didn’t finish everything on my huge plate, then “ I was getting sick” (not just full!)

What makes up a Low Carb Mediterranean Style Diet? This I had to discover for myself, after hitting the scales at my highest 98 kg’s. By the way I am 5’2!!!!

So my Mediterranean-style low carb approach, is a low sugar diet, low in starchy, easily digestible carbs, but packed full of disease-fighting vitamins and flavonoids. It is rich in olive oil, fish, nuts, fruit and vegetables, but also contains lots of lovely things that down the years we have been told not to eat, such as full fat yoghurt and eggs. Avoiding sugary and starchy carbs helps control your blood sugar levels, keeping you fuller for longer. No longer is healthy eating about starvation.

My cooking influences come from all over the world, from great chefs and street food, as well recipes passed down from family, with my healthy twist. What matters to me the most is that my food is honest, nourishing and full of flavour.

I believe that food should be the highlight of the day and that good food, lovingly prepared, is always good for the soul.

THE FAT FLUSH MENU

What I normally cook with…

I include eggs: they’ll keep you fuller for longer. Delicious with smoked salmon and a sprinkle of chilli.
Full-fat yoghurt, berries, like blackberries, strawberries or blueberries, for flavour.
More healthy fats and oils: Along with oily fish (salmon, tuna, mackerel)
Olive oil makes vegetables taste better and improves the absorption of vitamins. I use olive, rapeseed or coconut oil for cooking.
Legumes, such as lentils and kidney beans: Healthy and filling.
I use butter instead of margarine:
Full fat coconut cream in moderation.
And cheese in moderation.
Nuts are also included: They provide a good source of protein, minerals & vitamins, contain healthy fats and have a high fibre content.
It’s a low sugar diet. I ask you to cut right down on sugar, sugary treats, drinks and desserts: No more than once or twice a week and preferably less. You can use sugar substitutes like stevia and xylitol, but try to wean yourself off your sweet tooth.


I recommend…

That you minimise or avoid the starchy “white stuff” bread, pasta, potatoes, rice: Be wary of “brown” alternatives: the extra fibre can be negligible. Brown rice is OK, but some wholemeal breads have added sugar. Switch instead to quinoa, bulgur (cracked wheat), whole rye, whole-grain barley, wild rice and buckwheat.

Low fat products: These are often filled with sugar in order to make them palatable and are not as healthy as many people think.

Avoid sweet fruits: Berries, apples & pears are fine, but sweet tropical fruits such as mango, pineapple, melon and bananas are full of sugar.
Avoid most breakfast cereals: They are usually full of sugar, even the ones that contain bran. Oats are good if they are not the instant ones.

Avoid snacking if possible, find healthy snacks if you must: Nuts are a great source of protein and fibre. Try to avoid salted or sweetened nuts, which can be moreish. Or a few bits of chopped veg, a small amount of dark chocolate after meals (70% or more)




Nutritious, delicious meals for you to enjoy 5 days of the week.

Payment Plans available

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$100 + gst a week - 2 x meals per day
$120 + gst a week - 3 x meals per day
Lifetime access to the Fat Flush Program
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Delivery Bunbury to Margaret River - cost extra $15