6 Mark Hyman Diet Tips for Unstoppable Health Body | Mindvalley Blog (2023)

FAQs

What diet is recommended by Dr Mark Hyman? ›

Hyman's Pegan Diet combines the best aspects of the Paleo diet with a vegan diet that's good for the brain, body, and planet. It includes low-sugar fruits, low-starch vegetables, nuts, seeds, pasture-raised eggs and grass-fed meats, and omits anything with added sugar.

Hyman especially recommends stocking up on are ones that are low-glycemic, which don't spike blood sugar as much. His all-time favorite fruit to consume on the reg? Berries! They're especially good for both heart and brain health because they're loaded with antioxidants.

The RDA, or recommended dietary allowance, is 0.8 grams of protein per kilogram of body weight per day. To easily calculate your own RDA for protein, just multiply your weight in pounds by 0.36. For someone who is 150 pounds, that would be 54 grams of protein.

As insulin sensitivity improves, you can increase your consumption of natural carbohydrates to 30-50 grams per meal. Choose primarily from starchy vegetables, whole grains, legumes, fruit and yogurt. Reduce refined carbohydrates and sugars.

It's the beginning of January, aka diet season, and the rankings are in: U.S. News & World Report just released its top diets for 2023. The winner? (Drumroll, please.) Out of 24 diets, the Mediterranean diet is No. 1 for the sixth year in a row.

Oatmeal is a healthy breakfast choice.

“When you start your day with sugar, you kick off an addictive cycle of sugar and carb cravings that will last all day long,” writes Hyman in his book.

1. Lemons. Share on Pinterest Lemons contain vitamin C and other antioxidants that benefit health. Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits.

Antioxidants such as vitamin E, C, and selenium are also important as they may help reduce oxidative stress, which is a significant cause of diabesity. The vitamin D deficiency is epidemic, with up to 80 percent of modern day humans are deficient or suboptimal in their intake and blood levels.

What is the best daily protein intake? ›

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Mark Hyman: He's a New York Times bestselling author of the Keto Reset Diet and his latest book Keto for Life, where he discusses how he combines the keto diet with a primal lifestyle for optimal health and longevity.

Whole grains, fruits, and vegetables are considered good carbs because they contain vitamins, minerals, and dietary fiber. In contrast, refined — or processed — carbs like white pasta, sugary drinks, and pastries have little or no nutritional value and should be consumed in moderation or not at all.

The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.

The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.

Under the diet, each meal should consist of four handfuls of food — one handful of protein, one of carbohydrates, and two of vegetables — plus a spoonful of fat. This means no calorie counting or weighing food portions, which can be difficult if you're on the go or don't own kitchen scales.

In 2022, U.S. News & World Report also ranked the Mediterranean Diet the Best Plant-Based Diet, the Best Heart-Healthy Diet, Best Diabetes Diet, Best Diet for Healthy Eating, and the Easiest Diet to Follow. The rankings are determined by a panel of nutrition, heart health, diabetes, and weight loss specialists.

Eggs are also a great source of vitamins A, D and B12, as well as choline, a nutrient essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner.

Steel-cut oats, also called Irish oatmeal, are the whole oat kernel that has been cut into two or three pieces using steel disks. This type of oats contains the highest amount of fiber, as it is least processed. Steel-cut oats take a little longer to cook, and result in a creamy and chewy porridge.

What does Mark Hyman say about oatmeal? ›

Oatmeal has been touted as heart-healthy because bran reduces cholesterol. The reality is that eating oatmeal in the morning spikes insulin and blood sugar which makes you hungry and promotes weight gain. For breakfast, swap oatmeal for a meal that will keep you satiated and energized.

Foods to avoid on the pegan diet

But a pegan diet severely limits or skips certain foods, including: Bread and most grains like barley, oats and wheat (except black rice or quinoa). Dairy products including milk, cheese, ice cream or yogurt.

Try not to mix acidic fruits, such as grapefruits and strawberries, or sub-acidic foods such as apples, pomegranates and peaches, with sweet fruits, such as bananas and raisins for a better digestion. However, you can mix acidic with sub-acidic fruits. For a similar reason, you should not mix guavas and bananas.

Some of the healthiest fruits include pineapple, apples, blueberries, and mangos. You should eat three servings of fruit a day as part of a healthy diet. Eating fruit improves heart health, reduces inflammation, and boosts your immune system.

I also highly recommend a daily magnesium supplement. The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good.

Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.

How many eggs equal 100 grams of protein? ›

For vegetarians, 100 grams of protein might look like: Four eggs (24 grams of protein) ½ cup of rolled oats (5 grams) Two tablespoons of peanut butter (7 grams)

I eat the pegan diet, which is a fun way of saying that I take the best of a vegan diet and the best of a paleo diet and combine them into a way of eating that is inclusive and works for everyone. I fill 75% of my plate with non-starchy vegetables like broccoli, arugula, peppers, bok choy, and Brussels sprouts.

Olive oil is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet, too; it's great for light sautéing, using in dressings, or drizzling over cooked meats or vegetables as a finishing oil.

When I'm pressed for time, I'll reach for a cup of berries and a Jimmy Dean Egg'wich. It has two frittatas instead of bread, so it's low-carb and keto-friendly. Plus, it's literally ready to eat in 90 seconds!

1. Sugary Foods. Most people already think of many of the foods in this category as unhealthy treats. Candy, soft drinks, and sweet desserts such as cake, chocolate, and ice cream are all expected entries on a list of carbs to avoid to lose weight.

Pasta Is High in Carbs

Refined pasta, in particular, is higher in carbs and lower in fiber than whole-grain pasta. Additionally, simple carbs like refined pasta are digested very quickly, leading to increased hunger and a higher risk of overeating ( 8 ).

Flour, white and whole-wheat bread, pasta, breakfast cereal, barley, oatmeal, rice and other grains are fat-free or low-fat and high in carbohydrates. Each cup of cooked rice, barley, spaghetti or raisin bran provides 42 to 46 grams of carbohydrates.

Eating plant-based proteins such as nuts, beans and lentils can help. Lean meat and fish also can be good sources of healthy protein to include in your diet instead of rice, pasta, bread and potatoes.

Potatoes for health and nutrition

They're rich in vitamin C, which is an antioxidant. Potatoes were a life-saving food source in early times because the vitamin C prevented scurvy. Another major nutrient in potatoes is potassium, an electrolyte which aids in the workings of our heart, muscles, and nervous system.

We get sugars from fruits, veggies, and dairy. Our body converts starches — like potatoes, pasta, rice, bread, and beans — into the simple sugar called glucose.

What does 20 grams of carbs look like? ›

High carb foods: here's 20 grams

So what does 20 grams of carbs look like for potatoes, pasta, rice or bread? It is one potato, a small serving of pasta (about 1/2 cup), about 1/2 cup of white rice, and that half bun. It won't take much of any of these foods to exceed your daily carb limit and take you out of ketosis.

It's recommended that older adults get at least 130 grams of carbohydrates per day.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

“In a nutshell, pegan emphasizes increasing intake of non-starchy and lower-glycemic plant foods [like non-starchy vegetables] and healthy plant fats [like avocado, nuts and seeds], limiting intake of animal foods and starchier or higher-carb plant foods—like beans and whole grains—and avoiding all highly-processed and ...

Gundry recommends a diet that relies on pasture-raised meats and eggs; fermented foods like sauerkraut; limited fruit; foods high in resistant starches, such as green beans; vegetables that are not in the nightshade family; and healthy fats such as olive oil.

Gluten-free grains, however—like quinoa, brown rice, oats, and amaranth—are allowed, but recommended to be eaten infrequently and in small amounts. Dairy is prohibited on the pegan diet and legumes are severely limited as well.

Other Rules on the Pegan Diet. Limit starchy veggies such as potatoes or winter squash (no more than ½ cup per day), and stick to lower-sugar fruits such as berries and kiwi. Beans should be eaten sparingly (less than 1 cup per day.)

So what exactly is a good Pegan breakfast? A Pegan breakfast includes some protein such as eggs, fish, or some leftover chicken from dinner, healthy fats such as avocados, seeds, or nut butter. Then, add some fiber from berries or other antioxidant rich fruit, and finally a low-glycemic carbohydrate from vegetables!

You will want to limit your popcorn intake for the Pegan diet though. While Dr. Hyman specifies half a cup of grains for most getting started on the Pegan diet, I'm not sure if you can eat a whole half cup of kernels!

Is hummus a Pegan? ›

This includes lentils, black beans, chickpeas, kidney beans, hummus, etc. Gluten-Free Grains: Contrary to the paleo approach, whole grains are included in a pegan diet but only gluten-free grains. That means incorporating foods like quinoa, brown rice, black rice, buckwheat, gluten-free oats, amaranth, and more.

Dairy is also a no-no for Pegans, though vegan, plant-based alternatives to dairy (like almond milk or cashew cheese) are just fine.

Eat mostly plants.

The more variety, the healthier. Stick with mostly nonstarchy veggies. Winter squashes and sweet potatoes are fine in moderation (1⁄2 cup a day).

The pegan diet doesn't allow any gluten-containing grains. These include whole-wheat bread, cereal, and pasta. In addition, Ward points out that you can have gluten-free grains such as brown rice, quinoa, and oatmeal. However, you can only eat half a cup or less at meals.

Foods to avoid completely

Beans and legumes: Including soy and peanuts. Conventional eggs and milk. Conventionally-raised meats. Out-of-season fruits.

According to Dr. Gundry, you can eat a select few of the banned veggies — tomatoes, bell peppers, and cucumbers — if they've been peeled and deseeded. The Plant Paradox Diet emphasizes whole, nutritious sources of protein and fat while banning nightshades, beans, legumes, grains, and most dairy.

Eliminating whole grains, beans, and legumes — foods that are commonly considered part of a well-balanced diet — limits your nutrient intake. Because foods that are high in lectins are also typically high in fiber, you may find that a lectin-free diet results in changes to bowel habits or leads to digestive issues.