Everything You Need to Know About Mark Hyman’s 10 Day Sugar Detox - Wholistic Wellness & Cosmetic Acupuncture Services in Orange County | The Beauty Within - Lydia Au (2023)

It’s no secret that we’re all about finding ways to enhance our beauty from the inside out here at the Beauty Within – but did you know that one of the worst offenders for aging your face is actually sugar? If a sugar detox sounds overwhelming, we’re breaking down how to detox from sugar in a simple 10-day program.

We live in a time where sugar is EVERYWHERE. Even while trying to eat healthily, sugar finds its way into items you wouldn’t expect to have sugar like salsa, nut butter, and organic whole wheat bread. It’s easy to see why chances are your sugar intake is higher than you might think.

A high sugar diet is linked to many chronic health conditions as type 2 diabetes, heart disease, brain fog, bloating, fatigue, and also many skin conditions.

When sugar enters your bloodstream, it attaches to proteins and starts producing free radicals known as AGEs (advanced glycation end-products) – the more sugar, the more AGEs will form and in turn damage any other proteins around them including your skin’s essential proteins collagen and elastin. The effects of this leave your skin looking dry, brittle and forms deeper lines, sagging, and wrinkles. Yikes! 😬

With the holidays behind us and a fresh new start to 2022, what better way to show your skin some love than a quick and simple 10-day sugar detox?!

Our very own founder Lydia wanted to try Dr. Mark Hyman’s 10-day sugar detox program after hearing some rave reviews – and share her experience and thoughts along the way. The 10-day sugar detox program promises to support your weight loss all while giving you an added boost of energy and transforming your blood sugar levels. The bonus? Glowing, healthy skin! Let’s dive in!

Everything You Need to Know About Mark Hyman’s 10 Day Sugar Detox - Wholistic Wellness & Cosmetic Acupuncture Services in Orange County | The Beauty Within - Lydia Au (1)

What is the 10 Day Sugar Detox Program?

The 10-day sugar detox program dives into every individual aspect of your overall health, through a holistic approach to the traditional “detox” with an emphasis on switching to whole foods, creating small healthy changes that add up, and incorporating mindset and reflection into the process – all key in setting yourself up for success. The program is simple in process, complex in science, but easy to understand, and ultimately, easy to follow. Each day requires you to follow 14 steps:

  1. In your Journal or online tracking tool, record your measurements to track your results each day.
  2. Take an energizing walk (or some other form of moderate exercise) for 30 minutes each day.
  3. Use supplements as directed (ask us for a customized supplement plan incorporating Chinese Herbal Medicine and high-grade Neutraceuticals).
  4. Make your Breakfast Detox Shake (recipies included), taking your supplements with a glass of water prior to eating.
  5. Have a snack (this is optional).
  6. Have lunch,take your supplements with a glass of water prior to eating.
  7. Have an afternoon snack (this is optional).
  8. Have dinner,taking your supplements with a glass of water prior to eating.
  9. In your Detox Journal, record your experience and answer each day’s focus question.
  10. Take a Take-Five breathing break for 5 minutes to relax your body.
  11. Take an UltraDetox bath.
  12. Get 7-8 hours of sleep each night.
  13. Drink at least eight glasses of filtered water daily.
  14. Enjoy the power of a media fast and limit your phone, e-mail, and screen time to the essentials each day.

The program is incredibly easy to follow and each day is broken down step by step so you never feel like you’re missing steps or doing anything out of order.

Everything You Need to Know About Mark Hyman’s 10 Day Sugar Detox - Wholistic Wellness & Cosmetic Acupuncture Services in Orange County | The Beauty Within - Lydia Au (2)

The Pros and Cons of the 10 Day Detox

Dr. Mark Hyman’s approach to medicine is one I deeply resonate with because he emphasizes a functional perspective to his detox. A key component of his program is aiming to heal the body from the inside out which aligns with the beauty from within philosophy that we have here at the Beauty Within by correcting underlying metabolic issues through lifestyle modification.

The health plan focuses on the emotional and mental aspects of eating, which are essential to achieving true health. You will be going deeper addressing your self-talk and relationship with food through the psychosocial work you’ll complete every day.

The program is intense at some points but will open up a lot of possibilities for the vast majority of people if they stick to it. With it, most people with diabetes and obesity can experience blood sugar control during a life without concentrated carbohydrates, overcoming the challenges inherent to a typical diet. The program also encourages getting creative when it comes to cooking and eating REAL food.

The main tangible differences I found were:

  • Clearer thinking and reduced brain fog.
  • More energy (without the afternoon energy slump)
  • Better sleep
  • Less cravings for sweets

For the first few days, you may notice some symptoms of withdrawal such as energy dips, headache (common with any detox), and even some irritability.

I found the conclusion of the book to be one of the most surprising and interesting sections, as it encourages readers to become active in advocating for healthier foods and changing the current profit-driven food system. The food industry is so powerful that it literally forces us to consume all of this innutritious and over-processed food, while at the same time telling us it is our responsibility to eat well.

The book’s popularity comes from its promise of a short-term solution. Surely you can handle anything for ten days? The book will become your way of life during those 10 days and maybe even beyond. Not only are diet recommendations made; prescriptions for relaxing, exercising, and journaling are given as well. No grains, legumes, sweets, or dairy products are allowed, however, vegetables, protein, and healthy fats form the basis of the diet. It will be a bit challenging for some people to follow, but it is the kind of dietary approach that can accelerate metabolism in those with inflammation and insulin resistance resulting from poor nutrition. In addition, vegetarians following the plan will be eating a lot of eggs and organic tofu since there is no other protein allowed for this diet modification.

Eventually, the 10 days will end. Now what? It is likely that you are ready for more if you’ve stuck with the plan, given its dramatic nature. Dr. Hyman explains both how to get ready for the 10 Day Plan and how to continue the plan after the first 10 days – this portion of the book is your key to long-term success to truly reap the benefits of this program will continue to incorporate it into your daily life.

Is Dr. Mark Hyman’s 10-Day Detox Diet Good for Everyone?

Everything You Need to Know About Mark Hyman’s 10 Day Sugar Detox - Wholistic Wellness & Cosmetic Acupuncture Services in Orange County | The Beauty Within - Lydia Au (3)

The 10-day detox might be a good option if you have had great difficulty losing weight in the past. However, not every diet process or book is for everyone. This book emphasizes the importance of nutrition, relaxation, self-reflection, and physical exercise as part of a whole-body approach. Becoming healthier – not just lighter – is the ultimate goal of this book. I strongly discourage following this diet for anyone with body image issues or relationship issues with food, as it could exacerbate the situation. To lose weight and experience all of the benefits of this program, I recommend working with a professional who can help you make long-lasting positive nutritional and psychological changes.

If you were previously inactive or sedentary, it may be difficult to get your body moving in some of the ways this program suggests, but I advise listening to your body, and at minimum, getting a 30-minute brisk walk in on days where you feel the more intense activities aren’t doable for you. Over time you’ll experience more energy which may lead you to complete more strenuous activities for your daily exercise. Ultimately, listen to your body and do what feels best for you, but know that real change comes from challenging yourself, not coddling yourself. You’d be surprised what you’re capable of accomplishing when you stop standing in your own way and you begin to challenge yourself and surpass your own self-limiting beliefs.

There are some seriously great aspects of this program, including a nightly bath which I’ve found to be ever-so relaxing while also improving my ability to fall asleep and stay asleep. Especially combining it with yummy bath salts and aromatherapy. On top of that, you really dive into your thought process around food and exercise through the journaling aspect. Understanding your mental and physical relationship with food and exercise is important in addressing areas for improvement.

Another eye-opening aspect of this program is the reduction in media consumption and screen time. For most, a complete technological overhaul isn’t possible as many work from laptops and on screens out of necessity, but reducing screen time still has benefits even if you can’t unplug entirely. I’ve found myself limiting my screen time after the 10-day mark and making better use of my time. You only get one life, and a limited amount of time here on earth — that time would be better spent off-screen, don’t you think?

It is also important to note that this diet will have an effect on your blood sugar levels, so be sure to consult with your physician before beginning if you are currently taking blood sugar mediating medications – as this diet could cause negative effects on your blood sugar when coupled with these kinds of medications.

While many ailments start with diet and weight, those ailments won’t be solved in just 10 days’ time. Remaining consistent throughout the program is the only path to success, but long-term success comes from a lifestyle change which is possible for anyone reading this right now. This program isn’t a magic fix, but with persistence and determination, you will see positive benefits in all aspects of your life – including your skin!


What does the 10-day detox diet consist of? ›

The 10-day "detox" consists of removing added sugars (including all non-caloric sweeteners), gluten, grains, dairy, legumes, vegetable oils, alcohol, caffeine, and processed foods.

How do you detox from sugar Hyman? ›

Ideally, for 10 days you avoid any foods that come in box, package or a can or that have a label, and stick to real, whole, fresh food. And the best way to really detox is to give up ALL grains for 10 days, too. Any form of liquid sugar calories is worse than solid food with sugar or flour.

Does sugar detox help you lose weight? ›

Detoxing from sugar can help you lose weight quickly. “We had over 80 testers from all over the country, and they lost anywhere between 5 to 20 pounds during the 31 days, depending on their weight or sugar addiction,” Alpert said. “Many also noticed that a lot of the weight was lost from their midsection.

What is the fastest way to detox from sugar? ›

Sugar Detox Tips
  1. Quit Soda & Drink More Water. One of the best ways to kickstart your sugar detox is to quit your soda habit. ...
  2. Increase Healthy Fat Intake. ...
  3. Consider Glutamine. ...
  4. Choose Fresh Fruit. ...
  5. Eat More Protein. ...
  6. Eat More Complex Carbs. ...
  7. Choose Healthy Snacks. ...
  8. Manage Stress.
Jan 6, 2023

What happens after 10 day detox? ›

A detox will boost your metabolism, flush toxins from your body, and re-energize all of your major systems. After the 10 days are up, you're likely to notice some weight loss, clearer skin, greater mental clarity, and more energy than you've felt in a while.

What should I avoid on a detox diet? ›

Most detoxification programs recommend removing highly processed foods and foods to which some people are sensitive, such as dairy, gluten, eggs, peanuts and red meat. They also recommend eating mostly organically grown vegetables, fruit, whole non-glutenous grains, nuts, seeds and lean protein.

How long does it take for a sugar detox to work? ›

Drop your sugar intake at once. The Ohio University Medical Center determined that a sugar detox will take between 3-10 days. The more sugar you are normally taking in, the longer the detox will take. The good thing is, unlike other addictions, the intensity of the symptoms will decrease as you go on.

What happens after a sugar detox? ›

When people drastically reduce their sugar intake, they may experience withdrawal symptoms, such as headaches, cravings, and mood changes. These should go away within a few days or weeks.

What are the stages of sugar detox? ›

What are the 6 stages of sugar withdrawal?
  • Feeling free, healthy, and on top of the world. “Yes!” the valiant sugar-free crusader thinks to herself. ...
  • Missing sugar. ...
  • The cravings kick in. ...
  • The sugar hangover. ...
  • Trembles. ...
  • Liberation.
Apr 19, 2016

What drink lowers blood sugar? ›

Barley or jau water is high in insoluble fibre, which makes it good for diabetics. It is recommended for diabetics as it helps stabilise blood glucose levels. Make sure you drink unsweetened barley water to get effective results. The antioxidant properties of barley water also helps keep many diseases at bay.

Can I have peanut butter on a no sugar diet? ›

Peanut butter can definitely be part of a healthy diabetes diet plan. Always look for peanut butter that contains only peanuts and maybe some salt. Avoid peanut butter that includes added sugars and hydrogenated oils.

What vegetables should diabetics avoid? ›

People living with diabetes should look to avoid vegetables with a high GI rating, as the body absorbs blood sugar from those foods much quicker compared with low-GI foods. This includes artichokes, asparagus, broccoli, celery, cauliflower, eggplant/aubergine, green beans, lettuce, peppers, snow peas and spinach.”

What happens when you stop eating sugar for a month? ›

Reducing added sugar intake can encourage weight loss and improve various aspects of your health, including your blood sugar levels and heart, liver, and dental health.

What happens if you stop eating sugar for a week? ›

Within a week you can expect lower blood pressure as well as healthier levels of fat and insulin levels in the bloodstream, he says. Of course, how your body reacts to the absence of sugar depends on how much of the white stuff you eat in the first place–and whether you're eating carbs.

What should you not do after a detox? ›

Try to avoid dairy, meat, and refined sugars for the first 5 days or so after your cleanse has finished. Over the next few weeks, gradually add back in animal protein if you choose to do so.

What comes out of your body when you detox? ›

The Bottom Line

What comes out of your body when you detox? Numerous waste products such as urea, uric acid, creatinine, excess sebum, dead skin cells, and industrial toxins. Your body can signal you it needs to detox with signs such as fatigue, poor sleep quality, infrequent bowel movements, and skin issues.

Can I drink coffee while detoxing? ›

The short answer is no—your relationship with coffee needs a break. Not only is it recommended to nix the coffee during a juice cleanse but it's advised to taper your caffeine consumptions before and after a cleanse.

Can you eat cheese while detoxing? ›

The worst foods in a detox diet are meat, dairy, wheat, alcohol and caffeine: Meat slows down digestion, clogs up the bowels and helps bacteria to breed in your guts. Milk, cheese and other dairy products are acidic to the body, leading to poor cell function and the slowing down of detoxification.

Does lemon water flush out sugar? ›

Lemon water may not directly impact your blood sugar levels and cause it to come down, but it can surely help prevent untimely spikes. The easy to make beverage is very low in carbohydrates and calories, and keeps you hydrated, which is very essential for diabetics to ensure.

Do you crave sugar when detoxing? ›

During a cleanse, your body can crave the foods you are denying it, especially if you regularly ingest caffeine, sugar, and refined white flour. You can curb the cravings for these foods while detoxing by retraining your body to want other, healthier foods.

Can sugar detox cause bloating? ›

Some of the most common symptoms caused by sugar withdrawal include: Headaches. Bloating. Nausea.

Can sugar detox make you sick? ›

When giving up sugar, you might notice that you're feeling physically run down. Some people get headaches. Other possible physical withdrawal symptoms include: light-headedness or dizziness.

What deficiency causes sugar cravings? ›

Nutrient Deficiencies

Deficiencies in certain minerals such as zinc, chromium, iron, calcium, and magnesium may lead to sugar cravings as well, Elia says.

What happens after 2 weeks of no sugar? ›

If you follow a typical Western diet that is high in sugar, you get little-to-no exercise, and you live a high-stress sedentary lifestyle, you could expect dramatic results if you quit sugar for two weeks. Following these guidelines for healthy weight loss, you could expect to lose 1-2 pounds per week.

What happens on day 3 sugar detox? ›

You may experience: Fatigue, cold- and flu-like symptoms, low blood sugar, or self doubt. Day 3 is the beginning of some of the hardest days for most folks! Your best bet: Realize that you are likely not experiencing a real cold or flu but the effects of detoxing from sugar.

Can sugar cause joint pain? ›

Sugar. Unfortunately, sugar is on top of the list of foods that may increase muscle and joint inflammation. Numerous studies suggest that processed sugars release pro-inflammatory substances in the body, causing further inflammation in the joints.

Why you don't need to go on a sugar detox? ›

Limiting the amount of added sugars you eat has clear health benefits, such as improved dental health and reduced calorie intake for healthy weight management.

Should I quit sugar cold turkey? ›


If you think you might be addicted to sugar, the experts suggest that you quit cold turkey, because just cutting back is not likely to be successful. And you need to be prepared for a possible backlash, with feelings of anxiety, depression, irritability, fatigue and cravings.

Can sugar detox cause heart palpitations? ›

Low blood sugar – Limiting your caloric intake can lower your blood sugar levels, which can trigger heart palpitations. This is especially common in individuals with a history of anemia, heart disease or hyperthyroidism.

What three drinks should diabetics avoid? ›

The 3 worst drinks
  • Regular soda. Soda takes the top spot on the list of drinks to avoid. ...
  • Energy drinks. Energy drinks can be high in both caffeine and carbohydrates. ...
  • Sweetened or unsweetened fruit juices.
Aug 30, 2021

What 10 foods should diabetics avoid? ›

10 foods to avoid if you have diabetes
  • Processed meats. ...
  • Full-fat dairy products. ...
  • Packaged snacks and processed baked goods. ...
  • White carbohydrates. ...
  • Sweetened breakfast cereals. ...
  • Dried fruits. ...
  • French fries. ...
  • Higher-fat cuts of meat.
Nov 5, 2021

What is the best drink to lower A1C? ›

7 Drinks That Keep Blood Sugar Low
  1. Water. You can never go wrong with drinking water — it does make up about 60 percent of the human body. ...
  2. Unsweetened tea. ...
  3. Coffee. ...
  4. Plant-based milk. ...
  5. Whole-fruit smoothies. ...
  6. Flavored carbonated water. ...
  7. Any low-sugar beverages.
Sep 14, 2022

Can I have oatmeal on a sugar detox? ›

No major food groups are off-limits, but you'll need to avoid foods with a high GI. Fruits and vegetables: You can eat dozens of fruits and vegetables, but steer clear of a few (like parsnips, watermelon, and pineapple). Grains: Whole-grain bread and pasta, brown rice, and oatmeal are allowed.

Are tomatoes good for diabetics? ›

Tomatoes are not high in sugar, and neither are carrots. Tomatoes, similar to carrots, are considered a non-starchy vegetable in meal planning for diabetes. This means that the amount of naturally occurring sugar is minimal in a serving.

Is fruit OK on a no sugar diet? ›

Fruit can provide several essential nutrients, including fiber, antioxidants, and other healthful compounds that help protect the body from disease. Including whole fruits in a no-sugar diet can still be healthful.

What is the number 1 vegetable to avoid? ›

Cruciferous Vegetables

Vegetables that belong to the cabbage family such as cauliflower, Brussels, broccoli, and sprouts should never be consumed raw. These vegetables contain sugar that is difficult to digest.

What is the main enemy of diabetes? ›

When most people think of a diet that leads to poor diabetes control, they may think of a diet high in carbs and sugar. While those types of food do impact your blood sugars, consuming too many saturated fats can be an enemy against diabetes control,too.

What are the five foods that diabetics should avoid? ›

  • Sugar-sweetened beverages. Sugary beverages are the worst drink choice for someone with diabetes. ...
  • Trans fats. Artificial trans fats are extremely unhealthy. ...
  • White bread, rice, and pasta. ...
  • Fruit-flavored yogurt. ...
  • Sweetened breakfast cereals. ...
  • Flavored coffee drinks. ...
  • Honey, agave nectar, and maple syrup. ...
  • Dried fruit.

How long do you have to go without sugar to stop craving it? ›

Research shows that when people cut way back on carbs (including sugar), cravings dissipate within weeks. Exactly how long it takes will vary from person to person, but four weeks seems average.

What is sugar face? ›

Nigma Talib, a naturopath who works with celebrities, has popularized the term “Sugar Face” to describe the effects that excess sugar has on the skin. Supposedly, she can look at someone's face and determine if they have a sweet tooth by the appearance and the location of their blemishes and wrinkles.

What happens to your stomach when you stop eating sugar? ›

"Studies have shown that [when someone stops eating sugar] there are similar effects as when people get off drugs," she said. "You may experience exhaustion, headaches, brain fog and irritability. Some people even have gastrointestinal distress."

Can quitting sugar reverse aging? ›

The American Academy of Dermatology emphasizes that a diet high in sugar can accelerate aging; although quitting sugar may not reverse signs of aging that have already manifested, it can slow their progression.

Does sugar age you faster? ›

When asked does sugar age you, Dr. Nish says the short answer is yes. Sugar ages us in many ways, both internally and externally, including our skin. Dr.

What foods have no sugar? ›

Sugar-Free Alternatives
  • Vegetables. Compared to fruits, most vegetables contain less sugar. ...
  • Meat. Seafood, pork, beef, and chicken are all sugar-free. ...
  • Beans, Nuts, Lentils. If you don't eat meat, soybeans, lentils, beans, nuts, and seeds are great sugar-free, high-protein foods.
  • Grains.
Nov 29, 2022

How can I detox my body in 10 days? ›

What Is The 10-Day Detox Diet?
  1. Breakfast: A smoothie made with almond milk, a banana and berries. ...
  2. Snack: Celery and carrot slices with hummus.
  3. Lunch: Salmon served over spinach. ...
  4. Snack: Apple slices with organic peanut butter.
  5. Dinner: Chicken soup prepared with veggies like carrots, celery, onions, and garlic.

What are the rules for the detox diet? ›

How to do a healthy detox
  • Avoid black tea, coffee and alcohol. ...
  • Drink at least 1 litre of water per day. ...
  • Drink fresh juices. ...
  • Avoid processed foods. ...
  • Choose organic food. ...
  • Eat at least five portions of fruit and vegetables per day. ...
  • Cut down on animal products. ...
  • Look after yourself.
Mar 19, 2014

What can you drink on a detox diet? ›

Well, here are five drinks that can help your body flush out toxins and allow you to make a fresh start:
  • Water. There is no better way to detox than with good-old water! ...
  • Ginger tea. ...
  • Apple-cinnamon water. ...
  • Mint lemonade. ...
  • Pomegranate juice.
Jan 4, 2020

What is the best detox to reset your body? ›

Here's How to "Detox" Your Body — In a Healthy Way
  1. Cut inflammatory foods.
  2. Try probiotics.
  3. Drink more water.
  4. Add more whole foods.
  5. Consider supplement.
  6. Eat mindfully.
  7. Start to reintroduce foods.
  8. Take good care of your skin.
Nov 3, 2022

What can I drink to detox my liver? ›

8 Great Bedtime Beverages for Detoxification
  • Chamomile Tea. This tea is mildly bitter due to its sesquiterpene lactone content which helps the liver prime its detoxification pathways. ...
  • Lemon Water. ...
  • Jujube Fruit. ...
  • Lotus Seed. ...
  • Rose Tea. ...
  • Peppermint Tea. ...
  • Oat Tea. ...
  • Schizandra Berry Tea.

How many days does it take to detox your whole body? ›

While the time it takes to detox from substances varies from person to person, detox programs are generally between 3 to 10 days long, depending on medical necessity.

What can you not do while detoxing? ›

4 Things You Should Never Do When Detoxing
  • Mistake #1: Following a Juice-Only Detox Plan.
  • Mistake #2: Believing the Hype.
  • Mistake #3: Focusing Too Much on What Not to Eat.
  • Mistake #4: Believing That Your Body Needs “Help” Detoxing.
Jul 4, 2016

How do you flush fat out of your body fast? ›

  1. Drink at least eight 8-oz. glasses of water a day. ...
  2. Avoid eating saturated and trans fats, suggests the University of Maryland Medical Center.
  3. Include a milk thistle supplement in your daily diet.
  4. Eat oranges or other citrus fruits regularly. High in vitamin C, oranges give the body a metabolic boost.

What happens to your body when you detox? ›

By doing a detox or minimising the toxins your body has to process, you give your liver the space it needs to start processing these toxins again. Once processed they are released into the lymphatic system, kidneys and blood to be eliminated.


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