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Fat Flush Water

Fat Flush WaterCellulite does a disappearing act with my signature beverage!

If you’re familiar with my Fat Flush program, you know that it’s a concept dedicated first and foremost to supporting the liver in its daunting role as the body’s purifier. A liver clogged with poisons or excess fats cannot perform its fat-burning duties. Freeing up the liver to do its job may be the single most important step you ever take to reach your weight loss goals and improve your health.

The MVP in this essential cleansing process is my signature Fat Flush Cran-water beverage, a mixture of antioxidant/polyphenol-rich cranberry juice and water that keeps the liver’s detox pathways moving right along.

Cranberry juice is packed with flavonoids, enzymes, and organic acids, such as malic acid, citric acid, and quinic acid which have an emulsifying effect on stubborn fat deposits in the lymphatic system. The lymphatic system – what I like to call the body’s “garbage collector”—transports all kinds of waste products not processed by the liver. With the help of these organic acid components, cranberry juice digests stagnated lymphatic wastes. This explains why so many Fat Flushers report that their cellulite disappears!

Even if you’re not following a specific diet or trying to lose weight, sip this tart and refreshing beverage daily to help flush out water weight, balance blood sugar, improve cellulite and keep your liver and lymph in optimum cleansing mode. It works so well that Fat Flushers have been known to lose as much as 6 to 7 lbs of backlogged water weight in the first day!

My Fat Flush Cran-water Recipe
Mix together 1 oz. 100% pure unsweetened cranberry juice with 7 oz. plain filtered water. To save time during the day, mix a full batch (64 oz.) in the morning – add 1 cup (8 oz.) cranberry juice to a half-gallon container and fill the rest with water.

Beyond its status as a Fat Flushing Superstar, there’s even more good news about cranberry. Since I first began researching this miracle fruit over 20 years ago, a whole host of new cran benefits have come to light:

  • Cranberries were analyzed with other fruits for their antioxidant power by measuring their ORAC value (oxygen radical absorbance capacity). Cranberries register a 9,584 ORAC value compared to the second runner up (raspberries), which were only 4,882. So cranberries are powerful medicine in neutralizing harmful free radicals and preventing them from taking a foothold in the body.
  • Cranberry juice may help raise high-density lipoprotein (HDL), or the “good” cholesterol, according to research presented at the American Chemical Society’s annual meeting in April 2004. A study was conducted suggesting that drinking three glasses of cranberry juice a day might reduce heart disease by 40 percent!
  • Gum disease—the gateway to many other infections—also seems to respond well to the humble cranberry. Dental plaque is a breeding ground for bacteria and other micro-organisms that can serve as precursors to a wide range of diseases. Various forms of cranberry seem able to help clear bacteria from the mouths of experimental subjects.
  • Among the most potent elements in cranberries are polyphenols, a kind of plant-based antioxidant that has powerful health-inducing effects. Laboratories have shown that 8 ounces of cranberry juice contain 567 milligrams of polyphenols—compared to .53 milligrams in apple juice and 400 milligrams in red wine. Just 2 ounces of fresh cranberries contain 373 milligrams of polyphenols, more than much larger servings of oranges, broccoli, blueberries, or strawberries.


So, here’s to your health…please join me in a cran-water toast!

Comments (70)

  • Deb Valiquette August 2, 2012 - 5:52 pm Reply

    I love the FF diet, however, I find that after drinking cranwater for a week, I get little cankers inside my mouth,especially when I have strawberries too. Is this crazy? What can I do? I need to do my FF in Sept(I do a 2 week cleanse spring and fall.

    • Maria August 2, 2012 - 5:59 pm Reply

      I have the same problem with the acid bothering my mouth.

      Does this combination really, truly help remove cellulite? If so, please help me figure out a way to drink it without it irritating my mouth. I’m desperate!

      Thank you!

      • betti August 2, 2012 - 6:25 pm Reply

        You can always drink the cranwater through a straw, which can help if you are sensitive to it. Also you can drink some plain filtered water afterwards if you really have a problem.

        While cranberry has the most benefits, some people to have a sensitivy or allergy and so could use apple cider vinegar instead. Use 2 Tbs acv per quart of filtered water, Another option is pomegrante water, 2 oz of pom juice per 30 oz of filtered water.

    • Caroline August 20, 2017 - 9:11 am Reply

      This is a very old discussion, but I’m looking for answers too. I developed a canker sore as well after two days of drinking the cran-water. I was thinking, though, that the sore is a sign of detoxing. When I’ve had reactions like this in the past using homeopathy I was told that. Any truth to this?

  • melanie August 2, 2012 - 8:16 pm Reply

    Is it Ok to add stevia to the cranwatrer?
    I add 4 pkts of stevia (equal to 8 tsps of sugar) to 64 oz of cranwater.
    I do not know if the stevia hinders the cranwater’s effect on the liver

  • Administrator August 3, 2012 - 8:48 am Reply

    Ladies: Dilute the cranwater as much as possible – and omit other acidic elements from the plan in the meantime (this includes strawberries and lemon water). The cranwater targets the lympth with cranberriy’s four organic acids that function as fat busting digestive enzymes. While the apple cider and vinegar can help with weight loss it is not as effective when it comes to cellulite.

    Stevia may change the beneficial pH of the Fat Flushing cranwater. So — less is more. Four packets of stevia plus is way too much in one quart of one water. One should more than suffice for each quart 🙂

  • Jenny August 5, 2012 - 4:50 pm Reply

    Hi – this is an unrelated question (sorry). I am doing the fast track detox and I find myself skipping lunch and sometimes a snack. How important is it to eat everything? Am I setting myself up for failure? I am just finishing day 3. Also is this safe for a teen to do?
    Thank you so much

  • Helen in CA August 5, 2012 - 5:44 pm Reply

    I currently drink a morning smoothy w/ 1C apox of cran juice. Am wondering is there any benefit to drinking it thru-out the day in the cran-water? besides the obvious of being hydrated?

    Yes, I read the benefits listed above. But what I’m wondering is all-at-once vrs thru-out-the-day (for the cran benefits).


  • Administrator August 6, 2012 - 2:17 pm Reply

    Jenny – don’t sweat an occasional missed meal, just try to eat a little something every four hours or so. YES — perfectly safe for teens and tweens and in-betweens!

    Helen: Best to drink the cran throughout the day rather than concentrate it for the smoothie as throughout the day gently but effectively cleanses the lympth at a rate the body can deal with most effectively 🙂

    Thanks for your queries and your interest in ALG’s programs and products!

  • Jenny August 6, 2012 - 6:20 pm Reply

    Thank you so much!

  • Nancy August 8, 2012 - 1:56 pm Reply

    I have suggested to my 25 year old daughter that she drink the Long Life Cocktail and warm lemon water each day. She has been dealing with acid reflux in just the past year and is changing her diet. Will either of these drinks, considering they are diluted, affect her negatively? Or, can she drink them without worrying about side effects of the acid in them? She is also a vocalist and her vocal cords have been inflamed from the acid reflux in the last year. She actually didn’t realize she had the acid reflux until a dentist noticed the effects on her teeth. She is working with a medical professional, a vocal specialist and also is vocal director for high school so has to talk/sing all day during the school year.

    I read your book, the Fat Flush Plan, at least 3 years ago and have been diligently drinking the cocktail and the warm lemon water. I also was told around that same time that I may have a little arthritis around my sternum; the lymph nodes were slightly enlarged and I felt a bit uncomfortable at times. Not real pain, just like I’d slept in an awkward position. Needless to say, after a short time of drinking daily what you have recommended, I no longer felt any discomfort. I’ve felt good to this day.

    I’ve been fortunate not to have any major health problems and continue to try to incorporate your wealth of information into my life. I’m not perfect, but continue to do the best I can and I encourage my daughter. I plan to incorporate the whey protein product, also.

    I want my family to feel as good as I do, so will continue to pass on your information. So much to learn! Thank you for your advice; it’s appreciated.

  • Sabrina August 10, 2012 - 9:34 am Reply

    I was drinking the cran-water and doing the fat flush and everything was going well. Maybe for a month and then I started coughing. I had to go on antibiotics and when that didn’t work then steroids and inhalers. When all that failed I went to an ENT who wasn’t sure what I had but she thought I might have acid reflux. I had to go on a steroidal inhaler which seemed to work in conjuction with anti reflux meds which I used for a short while. I stopped drinking the cran water. Basically it’s 6-8 weeks later and I am no longer coughing. I have gained weight and every time I start drinking the cranwater again which I love I start coughing the next day. I am suspecting that the cran water is causing the cough. Perhaps its too acidic for me? Have you heard of this before?
    What should I use instead?

  • betti August 10, 2012 - 1:04 pm Reply

    Sorry to hear about your cough. Perhaps you have an allergy to the cranberries, which is rare.

    Instead, you can use 2 Tbs of apple cider vinegar to 1 qt. of filtered water or 2 oz of pure pomegrante juice in 30 oz of filtered water.

  • Heather B March 7, 2013 - 2:13 pm Reply


    I’m also curious about the cranberry drink’s effect on a stomach with acid reflux.

    I drank acv diluted in water to help detox, etc. (supposedly would help heel reflux) but I’ve noticed it’s only made it worse, along with my coughing that I assume is from the worsening of the reflux. With that said, I’m hesitant to try the cranberry, scared it will do the same thing.

    Any help? Maybe dilute it more than the recommendation?


    • liz March 7, 2013 - 2:17 pm Reply

      Yes you could double the dilution and see if that works for you. Ann Louise has recommended taking HCL+2, to help with reflux. Also taking melatonin can help with that problem.

  • Heather B March 7, 2013 - 2:14 pm Reply


  • Sharon March 20, 2013 - 8:01 am Reply

    Can I drink regular filtered water throughout the day with the ff diet? Along with the cranberry water? If so is it limited? I looked for it in the book but only saw to prepare for the two week flush to start driniking water….. I drink a rediculous amount of water round the clock normally and am not sure I can only drink 32oz in a day with the cranberry juice if I cant have more then that to drink…..Feel like I am dehydrating if I go for an hour or so without a large a cup of something to drink normally just filtered water…. thank you !!

    • Sierra March 22, 2013 - 2:21 pm Reply

      Sharon, you should have a total of 8 ounces of pure unsweetened cranberry juice daily, and enough ounces of water to equal half of your body weight in pounds. So, however you would like to combine those will be just fine!

  • Lindsey April 18, 2013 - 3:04 pm Reply

    Is Ocean Spray 100% cranberry juice a good choice. After looking at the nutritional information it says it is really a mixture of cranberry, grape and apple juice. I don’t know how they get away with calling it 100% cranberry. It does contain 4 Weight Watcher points so is there a better option out there?

    • AnnLouise April 19, 2013 - 7:53 pm Reply

      Knudsen’s makes a 100% cranberry juice. You don’t want other juices. You may need to find this at the health food store.

  • RR May 3, 2013 - 11:21 am Reply

    I just started this cleanse but started getting bad headaches/migraines which led to vomiting and diarrhea. I have no energy to do anything but when I called the Naturepath who put me on it, he said that is just my body ridding itself of the toxins. I don’t smoke, drink alcohol or coffee. Just one cup of black tea in the mornings but had to give that up. I feel miserable but really want to do this. Will it get better as I can’t afford to be sick as I have three kids and I can’t even get up from the headache.

    • Sierra May 7, 2013 - 2:14 pm Reply

      What cleanse are you following? As with any detox protocol, the first few days can be a little rough for some. It is important to honor this process in your body- get plenty of rest, stay hydrated, and do some like stretching to help move the toxins out. I would even recommend a salt and soda bath to expedite the process. I hope you feel better soon!

    • Robyn Carter March 5, 2016 - 7:12 am Reply

      Id love to know what type of cleanse youre in and the specific instructions. Could you pleade share?

  • Lori June 29, 2013 - 10:00 am Reply

    RR…I had headaches the 1st time that were really severe and lasted 6 days. Then they were gone for good. I found out that I am highly intolerant to wheat and gluten thanks to the Fat Flush Plan. I had a 5 yr sinus long sinus infection. It was so bad that they started to spontaneously drain and the pain was so bad I was on prescription pain medicine. I just went back to the cran water and hot water with lemon after getting lazy and I have found that my reflux is coming back. I didn’t have it the 1st time. What do I do? I already drink apple cider vinegar in the morning? I actually like the cran water and don’t want to give it up!

    • Sierra September 10, 2013 - 5:15 pm Reply

      Have the hot lemon water first thing in the morning, but then try spacing everything else apart, so you are not being overloaded at once!

  • gladys August 1, 2013 - 2:25 pm Reply

    Can children drink the cran-water

    • Sierra September 10, 2013 - 5:12 pm Reply

      Yes, children can certainly enjoy the cran water. If it is a regular occurrence, have them drink it with a straw in order to protect the enamel of their teeth from the acidic juice.

  • Erica Escobar September 9, 2013 - 2:30 pm Reply

    I just began the cran water flush and after reading the comments, I am very nervous because I just started gerting acid reflux and I am not interested in aggravating it. Is it possible to dilute the 8oz of cranberry in 1 gallon of water seeing as it is essential to take in the 8oz of cranberry and you will be drinking lots more water?

    • Sierra September 10, 2013 - 5:11 pm Reply

      You can dilute it as much as you like! The aim is to get 8 ounces of the pure unsweetened juice per day, so any way you’d like to accomplish that is fine, and more water is definitely better.

  • teri September 13, 2013 - 6:00 pm Reply

    I see you have mentioned that I can sub pomegranate juice for cranberry juice if I am sensitive to the cran juice (which I seem to be). Is the cran juice more effective for helping flush fat (especially cellulite) than the pom juice? I mean, I would gladly stay with the cran juice and just dilute it a little more if it’s the most effective juice of the two. Thanks!

    • Sierra September 17, 2013 - 4:48 pm Reply

      The cranberry juice definitely seems to be more effective in reducing cellulite. The pom juice is very high in antioxidants, but does not have the fat-busting qualities that cranberry does.

  • Robin September 29, 2013 - 1:38 pm Reply

    These are the ingredients in the cranberry I bought…is this the right kind to use in the cran-water? Thanks!!


    • Sierra October 7, 2013 - 3:00 pm Reply

      Yes, that will do nicely.

  • Samantha November 9, 2013 - 1:25 am Reply

    I have aquestion I am new to this cranberry water drink and I was wondering if I can eat on it and if so what is allowed and what is not?

    • Team ALG November 13, 2013 - 1:24 pm Reply

      You will find a very thorough explanation of the dietary guidelines in the Fat Flush Plan book by Ann Louise Gittleman

  • Lisa November 25, 2013 - 12:38 pm Reply

    Hi. Can I use artificial sweetener w/it? Also how much should I drink a day?

    • Team ALG November 25, 2013 - 4:05 pm Reply

      The Fat Flush Cran-water is best enjoyed unsweetened. Artificial sweeteners are strongly advised against.

  • Lisa November 27, 2013 - 12:29 pm Reply

    Thank you. How much should I drink a day???

    • Team ALG November 27, 2013 - 2:26 pm Reply

      Aim for a total water intake of one half your body weight in ounces. Caffeinated or sweetened beverages do not count towards this total, but cran-water, lemon water, and dandelion root tea all count towards your daily water intake.

  • Lisa November 28, 2013 - 10:44 pm Reply

    Thank you. I usually drink 5-6 bottles of water a day. How much fat flush water should I drink

    • Team ALG December 5, 2013 - 11:50 am Reply

      You’ll want to aim for 64 ounces a day of the cran-water, but a total water intake of half of your body weight in ounces of water. For example, someone who is 150 pounds would need 75 ounces of water total, so 64 ounces of cran-water and 11 ounces of plain filtered water.

      • Sue Tyson May 12, 2016 - 5:36 pm Reply

        Oh! Ignore my post for 5/12/16. I didn’t see this one till now. Thanks!

  • Rhea December 2, 2013 - 10:15 am Reply


    I’ve just made cranberry juice using fresh cranberries following the recipe in the Fat Flush Plan Book. Should I then dilute it as I do with the store bought cranberry juice?

    Thanks for you answer on this.


    • Team ALG December 5, 2013 - 11:37 am Reply

      Hi Rhea! Yes, you would treat your prepared juice just the same as store-bought in terms of dilution. Great time of year to make your own- ’tis the season for fresh cranberries!

  • Marie Young June 20, 2014 - 11:46 am Reply

    Does the cranwater make your body more acidic?

    • Team ALG June 23, 2014 - 11:25 am Reply

      No, it actually helps to alkalize your body!

      • Joe June 5, 2016 - 1:41 pm Reply

        All that I read says that cranberries are very acid and also acid-forming. ALG team states that it is alkaline-forming. Can you point us toward any studies which will indicate this? Working around GERD with killer heartburn.

  • Kristen July 9, 2014 - 1:18 am Reply

    I am accustomed to a high water intake and am wondering if I can add more filtered water than half my weight. What might the consequences be?

    • Team ALG July 9, 2014 - 2:40 pm Reply

      You may! Please be aware the too much water in a shorter period of time can deplete your minerals and cause ‘water toxicity’. But, if you feel good and are enjoying and craving the extra water, you will be fine.

  • Tnb December 28, 2014 - 2:56 pm Reply

    Can I drink the cranberry water while brestfeeding?

    • AnnLouise December 29, 2014 - 11:23 am Reply

      Yes drinking cranwater is not a problem when you are breastfeeding.

  • Kerry August 16, 2015 - 11:02 pm Reply

    I’ve been on the FF for 6 days now and my lower back started hurting last night. I realized this am when I woke and tried to stretch it out that I could barely bend down to touch my toes. I felt the tightness down the back of my legs. I’ve always been pretty limber and could always touch my toes. What could be the cause of this and has anyone else experienced it?

    • liz August 17, 2015 - 1:27 pm Reply

      You are probably detoxing. As the toxins are released from the fat cells and travel through your lymph you can feel stiffness. This will pass in a few days, depending on your level of toxicity. Just keep doing all the elements of the program and you will get great results!

  • Amy zaituna October 20, 2015 - 11:08 am Reply

    How long do you drink the cranberry mixture for. Or is it always ongoing ?
    Can I drink it every other week?

    • Liz October 20, 2015 - 12:42 pm Reply

      You can drink it as much as you want to get the benefits.

  • Renee S May 12, 2016 - 9:34 am Reply

    I have type 2 diabetes(all my life) genetic, and take insulin. i have about 30 pounds to lose . I have been mixing the suggested amount of cranberry concentrate with water. I an experiencing high blood sugar after drinking. Any suggestions? Would the cranberry juice be a better choice,or using less of the concentrate/and or cranberry juice in the mix?? I use only the sugar free,pure cranberry concentrate/juice ……… Thanks

  • Sue Tyson May 12, 2016 - 5:34 pm Reply

    Can I drink more than 8 cup of it a day or should I have water after the 8 cups of cran wate?

  • D May 30, 2016 - 2:51 am Reply

    Hi i am starting the parasite cleanse today and was wondering if i can/should drink cranwater or is it better to wait until i finish the cleanse???

    Thank you

  • […] Mix together 1 oz. 100% pure unsweetened cranberry juice with 7 oz. plain filtered water. To save time during the day, mix a full batch (64 oz.) in the morning – add 1 cup (8 oz.) cranberry juice to a half-gallon container and fill the rest with water. (source) […]

  • Crystal August 3, 2016 - 4:38 am Reply

    I prefer to drink the cranberry juice straight without diluting it. Is this ok to do this as long as I still get in enough water throughout the day and also drink the cranberry juice a couple times throughout the day to ensure that I am getting it more than just once a day?

    • Team ALG August 3, 2016 - 8:23 am Reply

      Cranberry juice will make you very acidic when it is not diluted. Also drinking the water at the same time helps the detox. You want to follow the recipe to get the results.

  • Charlotte September 8, 2016 - 6:47 pm Reply

    When do you get to eat grapes?

    • Team ALG September 9, 2016 - 4:47 pm Reply

      Grapes aren’t on the plan because they are higher on the glycemic index. You can enjoy many fruits that are lower including berries.

  • Tara September 29, 2016 - 9:33 pm Reply


    I am searching for Stevia Plus. Would you be able to provide me with a specific brand? Also, is the name “Stevia Plus”?
    Thank you,

  • Anjali October 8, 2016 - 11:47 pm Reply

    what volume or weight of cranberries will equate to 1oz of pure juice?*
    If one just ate the same amount of cranberries then drank the required amount of water, will it equate to cranwater in my stomach? **
    Also will warming it for 30seconds in a microwave reduce the benefits?***
    Thank you very much for all the books & guidance for the past one and a half decades.
    * I keep falling off the fat flush wagon & one of the many reasons (excuses:) is that pure unsweetened cranberry juice is not always available in Waitakere City, New Zealand. However frozen cranberries are. So, I pureed them to make the cranwater but I am now sure 8oz volume of cranberries does not equal 8oz of cranberry juice.
    ** This will save time spent on cleaning & putting away the blender etc.. Lack of time & energy are other excuses/reasons I fall off the wagon. I very badly need to get on it as my fatty liver is worsening & my weight increasing despite being a vegetarian teetotaller.
    ***prefer warm drinks in cold damp weather with no central heating.

  • betty spates December 8, 2016 - 10:36 am Reply

    how long before you see results? i started drinking cranberry juice two weeks ago but not mixed with water

    • Team ALG December 8, 2016 - 1:12 pm Reply

      Team ALG here: It’s very important that you’re drinking 100% pure unsweetened cranberry juice with 7 oz. plain filtered water. We also recommend that you follow the full Fat Flush program.

  • Susan C February 19, 2017 - 2:10 pm Reply

    The fat flush lemon water has an optional ingredient of ginger. Should it be fresh ginger or is ginger powder ok ?

  • Dawn October 23, 2017 - 7:09 pm Reply

    Is it possible for the cranberry water to cause some gastrointestinal issues as it detoxes your liver? I stared yesterday and have had some runs and slight discomfort today.

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