What's the "Sass" in Sassy Water and Does it Work?

Magazine Creates an Elixir

Prevention Magazine came up with a diet plan. While supposedly based on sound science, the creators believed that something was needed. Thus they came up with something they called Sassy Water. This concoction of water, ginger, cucumbers, spices and citrus was supposed to be an “elixir” to use for the first four days of the magazine’s Flat Belly Diet.

It claimed that Sassy Water (named after one of its creators, Cynthia Sass, MPH, RD) could help dieters transition into a diet plan that promised to shed belly fat and 15 pounds in 32 days.

Sass, as the magazine's nutrition advisor claimed, was part of the "jump start" period of the Flat Belly Diet, which was a creation of hers with the magazine's Editor-in-chief, Liz Vaccanriello.

The jump start period is referred as the start to the diet and a way to get the dieter ready for a system that would see them drastically reduce their calorie intake. The creators claimed it was not the diet, but the "precursor" to the diet.

In the past, the magazine that sponsored the Flat Belly Diet boasted on its cover that “A flat belly is about food and attitude…not a single crunch required.” How does Sassy Water help with this process and is this truly a diet that doesn't need exercise? Let's see what all the "sass" is about.

The Diet Plan

To understand Sassy Water, one has to explore the diet it supports. The Flat Belly Diet appears to be a quick diet that involves dieters converting to a 1200 to 1600 calorie-or four 400 calorie meals per day plan.

It is similar to a Mediterranean-style diet with an emphasis on whole grain, fruits, vegetables, nuts, beans, seeds, lean protein and some red meat (its plan states it should be eaten only once a month). Also included in that diet is monounsaturated fat with every meal. This type of fat can be found in:

• Olives,
• avocados,
• dark chocolates,
• nuts and
• olive and sunflower oils (this type of fat targets belly fat).

The initial part of the plan goes for 28 days, in which the dieters go on a 1200 to 1600-calorie-per-day step. The first four days are reserved for Sassy Water.

These four days are known as the Jump start period. It was supposedly created to reduce bloating and to get the dieters’ mindset focused on the upcoming eating plan. Sassy water is not meant to replace a meal. It is supposed to be taken along with meals during its four-day use.

It's uncertain if it acts to replace nutrients that can be lost during a reduction of calories or if it give the dieter the feeling of being full due to the potential calorie reduction. Often, nutritionists urge people to eat at least 2000 calories per day. Thus, this is a major and potentially crucial step.

Where Sassy Water Comes In

In this period, dieters are instructed to drink two liters of Sassy Water daily. This drink doesn't come in a bottle or is store bought. Instead, it's something the dieters are meant to create. What exactly is in the drink?

Here is a typical recipe:

• 2 liters water (about 8 ½ cups)
• 1 teaspoon freshly grated ginger
• 1 medium cucumber, peeled and thinly sliced
• 1 medium lemon, thinly sliced
• 12 small spearmint leaves.

According to its creator, the dieter is to combine all ingredients in a large pitcher and "let the flavors blend overnight."

From Testing to Marketing

It's not uncommon for fad diets or portions of it to be studied and tested. Sassy Water was tested, albeit on a small sample of the population. According to its creators, the drink was tested on 11 volunteers who reported that the drink reduced bloating. In addition to that, they claimed it reduced constipation, helped them feel better and got rid of “sluggish feelings.”

“the ingredients in Sassy Water aren’t just for flavor; the ginger helps calm and soothe your [gastro-intestinal] tract…it will serve as a reminder during the Jump-start that life is a little bit different and things are going to change.”

It sounds promising; however, it's still difficult to judge if this drink is effective.

Still, the creators of this continued to promote it in a particular way. From their description, the drink is supposed to have physical and psychological effects on the dieters.

The magazine's website went on to further claim that “the ingredients in Sassy Water aren’t just for flavor; the ginger helps calm and soothe your [gastro-intestinal] tract…it will serve as a reminder during the Jump start that life is a little bit different and things are going to change.”

What Reviewers Say

Testimonies by those that have used it are not always easy to find. And of those that do exist (often on sites such as Reddit) many tout it and the Flat Belly Diet without question.

Many sites such as WebMD or US News &World Report's Health page, have given it fairly positive reviews. They've reported that the Flat Belly Diet, itself , seemed to be a balance between sound scientific advice and pure speculation.

Still, these same publication warned about the reduction of calories as being unsustainable and it may end up discouraging the dieter if the weight comes back after its initial use.

It’s difficult to find any research or reviews focusing on Sassy Water. At best, sites reviewing the Fat Belly Diets will make some mention of the elixir and don't elaborate about its effectiveness or content.

Sassy Water, itself, appears to be a combination of drinks that are often recommended for weight loss.

What can be said is that the Flat Belly Diet appears to be associated with the much touted Mediterranean Diet. Sassy Water, itself, appears to be a combination of drinks that are often recommended for weight loss.

Is It Worth It?

As mentioned, the diet has its pros and cons. According to a review from a writer at WebMD, the diet cuts calorie intake and can lead to a quick weight loss. But, she claims it is questionable if it leads to long-term change in eating habits. She even stated that it is possibly better to have another moderate diet plan as a back-up plan.

One thing to keep in mind about this diet is that it's a quick weight loss diet. While such diets can reduce weight in a short time, it can't sustain it for long without the dieter changing their lifestyles. Flat Belly Diet doesn't provide a plan for long term goals leading to lifestyle changes.

Change in food and exercise has always been recommended. And this particular diet needs something like that to help the dieter change old habits.

In addition, as one reviewer pointed out, diets don't usually target a particular part of the body as the Flat Belly Diet is supposed to do.

As for Sassy Water? Is it worth it? It's most likely a good way to start a diet and it's possible that the small sample research used showed potential. But, there needs to be more before it can be called an effective diet drink.

Work Cited

1. Sass, Cynthia, Vaccanriello, Liz,”Flat Belly Diet: Sassy Water”; Prevention; April 2, 2017
2. Renee Bacher, December 16, “The Flat Belly Review"; WebMD; December 16, 2024
3. “What is Sassy Water?”; The Wellness Corner: Retrieved 2025
4. Ruben Castanada, “Flat Belly Diet: Recipes, Food, and Advice”; US News Health: March 25, 2025.