10 Day Detox Diet Basics with Dr. Mark Hyman

The 10 Day Detox Diet is a book about getting rid of toxins, processed food, sugar and alcohol. It’s intended to help your body get back to it best condition being fueled only by whole foods.

Here is the basic run down about what to eat. It’s very important that you get the book to follow along and learn the detox process you are going through.

Breakfast:

There are a few shakes in the book but this is the main shake.

Dr. Hyman’s Whole Food Protein Shake

This shake is full of real, whole foods that will fill you up and stay with you.

• 1/2 cup frozen wild blueberries
• 1/2 cup frozen cranberries (double blueberries if you can’t find frozen cranberries)
• 1/4 lemon with rind
• 1 tbsp almond butter
• 1 tbsp pumpkin seeds
• 1 tbsps chia seeds
• 1 tbsp hemp seeds
• 2 walnuts 2 Brazil nuts
• 1/4 avocado
• 1/2 tbsp extra-virgin coconut butter ( can be homemade or store bought)
• 1/2 cup unsweetened almond milk
• 1/2 cup water

Put all ingredients into your blender and blend until smooth! This makes one shake but can be eaten in two parts.

Lunch:

Broth based veggie protein soup or pureed veggie soup or salad with protein.

This is a great broccoli soup that fits the Detox

Mark’s tips to make a great salad:

o Choose a green base: arugula, spinach or mixed salad greens

o Choose three vegetables: red, green or orange bell pepper, celery, mushroom, snap peas,

o Choose one healthy fat: 1/4 avocado, 2 tablespoons nuts or seeds (walnuts, almonds, sunflower seeds)

o Choose one serving protein (4 ounces): salmon, chicken, extra lean group turkey, sardines or shrimp (wild fresh or canned),

o Choose your dressing: 2 tablespoons tahini with lemon juice, 1 tablespoon olive oil with salt and pepper or olive oil and vinegar

Dinner:

Nourishing Entrees with Aromatic Greens

o Choose a green base: Broccoli, asparagus, arugula, spinach, kale or chard. Steam or lightly

o Add 4-6 ounces of protein (choose from below)

Protein Options:

Chicken, turkey, salmon, shrimp, scallops, grass-fed meat, canned salmon, sardines or herring, hard boiled omega-3 eggs, tofu or tempeh.

You are allowed to eat as many non-starchy veggies as you’d like:

Arugula, artichoke, mushrooms, Swiss chard, asparagus, dandelion greens, mustard greens, tomatoes, bean sprouts, eggplant, onions, turnip greens, beet greens, endive, parsley, watercress, bell peppers (yellow, red or green), fennel, radishes, celery, broccoli, garlic, radicchio, chives, Brussels sprouts, ginger root, snap beans, collard greens, cabbage, green beans, snow peas, jalapeno peppers, cauliflower, hearts of palm, shallots, kale, summer squash, zucchini, spinach and lettuce

Foods to avoid with The Blood Sugar Solution 10-Day Detox Diet

• Sugary/sweet foods
  • All sugar products including sugar, agave, honey, molasses, etc.
  • Liquid sugar calories in sweet drinks – soda, sports drinks, sweetened teas and coffees, energy drinks, fruit drinks, and hundreds of other sugary drinks
  • Fruit juice
  • High fructose corn syrup HFCS
  • Foods containing sugars
  • Artificial sweeteners and sugar substitutes
• Gluten
  • Found in wheat, rye, barley, spelt, kamut, triticale, and oats
• All grains
  • Including gluten-free grains
  • Including breads, bagels, flours, pastas, cereals, and snacks, even gluten-free ones
• Dairy
  • Milk, yogurt, cheese, butter, cream
  • Casein (found in non-dairy products)
  • Note that eggs are allowed; they don’t come from a cow
• Beans or legumes
  • Beans, lentils, split peas, etc.
  • Note that green beans are allowed
• Processed foods
  • All processed and factory-made foods
  • Chemicals, preservatives, additives
  • Artificial sweeteners
  • High-fructose corn syrup
  • Hydrogenated fats
  • Monosodium glutamate MSG – including anything with the word “glutamate” in it, gelatin, hydrolyzed vegetable protein (HVP), textured protein, hydrolyzed plant protein (HPP), yeast extract, glutamate, autolyzed plant protein, yeast food or nutrient, glutamic acid, autolyzed yeast, vegetable protein extract, anything “hydrolyzed”, protease, anything “enzyme modified”, anything containing “enzymes”, umami, carrageenan, bouillon and broth, stock, any “flavors” or “flavoring”, maltodextrin, barley malt, malt extract, natural seasonings
• Refined oils
  • All refined and processed vegetable oils
  • E.g. corn oil, soybean oil, canola oil, sunflower oil
  • Note that extra virgin oils and fats are okay
• Alcohol
  • Any type – it’s just sugar in a different form
• Caffeine
  • Coffee
  • Soft drinks and energy drinks
• Other stimulants and sedatives
  • If you are on regular medication, don’t stop taking it without an okay from your doctor

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