The Mark Hyman 10 Day Detox Diet: Phase One ~ Preparation (2023)

Dr. Mark Hyman 10 Day Detox Diet: Phase One ~ Preparation

The Mark Hyman 10 Day Diet Detox is about ready to KICK OFF.

After the joy that was the experience of working with the team that brought The Blood Sugar Solution and The Blood Sugar Solution Cookbookto you I could not be more

Blood Sugar Solution

pleased to have been invited to be a part of this next phase.

Throughout this website, you will find various recipes of Mark Hyman’s that I have already reviewed, as well as various articles that I am honored to present and now it is time to do the last minute preparations so as to be ready for the full kick-off day which is this coming Monday.

Please join me on my adventure…

The new book, like all previous books, is chock full of information.

I highly recommend reading it before your preparation days.

(Video) Quitting sugar: A 10-day detox plan for weight loss

As well, you will refer back to it often during the program so do keep it handy. If you read it for the first time as you are working on the program you will constantly feel like you are playing catch up, you may even get frustrated and give up. If you read the 10-Day Detox Diet beforehand you will feel in control, supported and confident.

In these first pages, Dr. Hyman will share information about why “we” are losing the weight loss battle and how it is not your fault!

You will learn about sugar addiction, metabolic issues, and he will dispel the myth that exercise is the key to weight loss.

Now mind you, I believe wholeheartedly in exercise, as does Dr. Hyman, but it will not solve the weight or health issues all on its own.

Dr. Hyman, in fact, presents many reasons why we should exercise but as he states:

“The simple fact is that you cannot exercise your way out of a bad diet.”

Dr. Hyman will also present studies, and other information, to help everyone to learn about the foods to avoid if they want to live a happy and inflammation free life. It is in this that the steps of preparation unfold.

The three main goals of the 10-Day Detox Diet preparation are simple.

(Video) The 10-Day Detox Review - Book Review for Dr. Mark Hyman's Diet Plan

1. Get rid of the bad stuff.

2. Gather the good stuff.

3. Prepare your mind for success.

Let’s break this down.

10-Day Detox Diet step one…get rid of the bad stuff.

It is clear to me, through my experiences, that this is the one that is the most problematic for people. In this phase caffeine, alcohol, processed foods, sugar, and flour are amongst the items to depart your food repertoire. You are encouraged to remove these items from your home completely, or at the least keep it out of your immediate sight. All items are to be stopped “cold-turkey” with the exception of caffeine which you will taper off of. This phase was no problem for me as most of these items are not in my daily repertoire, if at all.

Alcohol and caffeine have not been part of my life for more years than I can remember.

(Video) 10-Day Detox: Day 1

I gave them up when I tuned into how these addictive substances made me feel physically and emotionally.

The lack of sleep was a really big clue too. The alcohol is funny though because often when I am offered a glass of wine or other alcohol, and I refuse I am asked why. To this, I simply state I do not drink and then 90% of the time I am given a sympathetic nod. The assumption clearly being that I am an alcoholic.

Processed foods are something that I am also not a fan of and work hard to keep out of my house for myself and my family. It is especially hard for my family at times. The hubby struggles with this more than I and with three teenagers at home and all enjoying eating out with their friends, at other people’s homes and enjoying many things that teenagers do they struggle with this more than I do, as well.

This may seem surprising considering my background and education in nutrition, health, and natural wellness but it is the reality.

Flour is another easy one for me where sugar is a nice, gentle reminder that so many foods have hidden sugars in them and the fact that I only use pure sweeteners (maple syrup, etc) does not make me exempt.

There are other foods to go, many of which do not have a terribly large effect on me such as gluten and dairy (I am vegan so I do not care), but then all the grains go as do beans.

But wait! I am vegan! What am I going to eat?

Ah, no need for concern. While Dr. Hyman believes that there is a place for meat in a person’s diet he is also respectful of people’s dietary decisions. With a word of caution about making sure to get proper levels of protein (something that is decidedly harder when you take away beans and the beloved Quinoa) the Dr. Hyman 10 Day Detox Diet provides a guide for vegans and vegetarians! Not only that but during the daily chat session Dr. Hyman’s Nutrition Director, Lizzie Swick, get’s on the call to answer questions and to clarify issues for plant-based eaters and anyone else that has issues.

Did I say daily calls?

YES, I did…but more about that when we get into the coming ten days.

(Video) A cleanse won't detox your body -- but here's what will | Body Stuff with Dr. Jen Gunter

Now we gather supplies.

There are not a lot of complicated gadgets that you must buy for this program unless you have a strong desire to spend a great deal of money.

The main items that you need are groceries (read the menu’s ahead of time and plan your meals or you will be scrambling), bath supplies (indeed a daily bath is part of this protocol) a journal, supplements (there is a whole section where Dr. Hyman goes into his most recommended supplements) and then optional supplies such as a new water bottle, exercise clothes, scale, and glucose monitor.

I have all my required supplies plus any of the optional ones that I already own (which is most of them).

Align your mind and intentions includes exercise intentions.

You must figure out what has been holding you back from success.

There are various questions to ponder, meditate on and write about. This is powerful stuff and well thought out work. I love that there is a mental component to what is presented as I think that this provides such important information.

Measurements are taken the day before you start your journey as is a toxicity questionnaire. It is also optional to get lab work done. The purpose of all of this is so that you have something to compare to when you finish your tenth day.

Another beautiful, and so very important, part of this program is the support system available.

(Video) "Eating These SUPER FOODS Will HEAL YOUR BODY"| Dr.Mark Hyman & Lewis Howes

The Dr. Hyman 10 Day Detox Diet offers an online community and, if you so choose, you can also make arrangements for personalized coaching.

There is pretty great stuff here and I look forward to having you follow me on my journey. Please check back each day as I continue to share this experience. Tomorrow I will talk about the daily schedule.

For a FREE sneak preview of Dr. Mark Hyman’s 10-Day Detox Diet please click here.


What foods are on the 10-day detox diet? ›

10-Day Detox Diet Shopping List: The Beginner's Guide To Shopping For A Healthy Diet
  • Healthy Meats (Grass-Fed Beef, Lean Poultry, Salmon, Tuna)
  • Leafy Greens (Kale, Spinach, Lettuce, Chicory, Collard Greens, And Mustard Greens)
  • Cruciferous Vegetables (Broccoli, Cauliflower, Cabbage)
  • Fruits (Apples, Pears, Oranges)

How do you do a 10-day detox? ›

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.

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.

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.

What foods to avoid while detoxing? ›

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.

Are eggs a detox food? ›

Eggs, whole grains, broccoli and spinach– all contain B vitamins that are useful to help stage one detoxification. Plus they have that wonderful glutathione in which is fabulous for helping the detoxification process.

How do I detox for the first time? ›

While detox diets have a seductive appeal, your body is fully equipped to handle toxins and other unwanted substances.
  1. Limit alcohol. ...
  2. Focus on sleep. ...
  3. Drink more water. ...
  4. Reduce your intake of sugar and processed foods. ...
  5. Eat antioxidant-rich foods. ...
  6. Eat foods high in prebiotics. ...
  7. Decrease your salt intake. ...
  8. Stay active.
Mar 11, 2019

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

How do you detox your body for beginners? ›

Drink a big glass of fresh spring water + juice of half a lemon first thing in the morning: this stimulates elimination, hydration and production of digestive enzymes. Drink a big glass of spring water 20 to 30 minutes before every meal.

What are the best fruits to eat Dr Hyman? ›

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.

Is Mark Hyman a keto? ›

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.

Is oatmeal healthy Mark Hyman? ›

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.

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.

What is the fastest way to detox your body of sugar? ›

7 tips to detox from sugar
  1. Eat breakfast. Eating breakfast with proteins, complex carbohydrates, fiber-rich foods, and healthy fats can keep blood sugar balanced and prevent sugar cravings throughout the day.
  2. Start small. ...
  3. Eat more healthy fats. ...
  4. Add protein. ...
  5. Snack on fruit. ...
  6. Swap your drinks. ...
  7. Stay hydrated.
Apr 23, 2021

How do I cut out carbs and sugar for 10 days? ›

Rules of the challenge
  1. No sugar and processed foods. This is the obvious rule for this challenge. ...
  2. No snacks. ...
  3. You still can eat some carbs. ...
  4. Watch out for the calorie intake. ...
  5. Drink a lot of water. ...
  6. Keep it going after the challenge.
Jul 1, 2019

Is cheese allowed on a detox? ›

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.

Are bananas good during detox? ›

Choose Bananas as a Go-To Snack

Interestingly, bananas have also been linked to reducing depression. They can help you with any gastrointestinal issues you may be having during your detox. If you're not a fan of bananas, you'll need to make sure to get fiber from other sources.

What fruit is best for detox? ›

Lemons – Lemons are the ultimate detox fruit. In fact, one cup of fresh lemon juice provides 187 percent of your daily recommended serving of vitamin C! They also contain more potassium than apples and grapes. Squeeze some into your water in the morning and on top of fresh salads and fish to get the full benefit.

Is Avocado a detox food? ›

Avocados. Avocados contain plenty of fiber and hence, do an excellent job at eliminating waste from the body and cleansing the colon. Moreover, avocados are packed with antioxidants called glutathione while helps get rid of toxins in the body.

Is oatmeal a detox food? ›

Eating oatmeal is a safe way to cleanse your colon. Oats are one of the best cleansing foods because of their high fiber content. Whole-grain oats are way better than the refined variety. Oats and oat bran increase stool weight and often ease constipation.

Does detox make you poop? ›

A cleanse is fairly likely to increase the frequency of your bowel movements, but that's not all it can do. There are other potential side effects you may (or may not) notice in the bathroom as well. It can help counteract constipation.

Is lemon water good for detox? ›

Lemon also happens to be a strong detox agent. Drinking lemon water first thing in the morning will flush out all the toxins from your system. Lemon is also known to purify your blood, thus keeping your body free from many health disorders.

How do you know when your body is in detox? ›

The diverse list of detox symptoms includes — but isn't limited to! — fatigue, headaches, body aches, nausea, brain fog and irritability. You may also experience acne or skin irritation because your skin is a large exit pathway for toxins.

What should you not do during a cleanse? ›

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 your bowels? ›

Water flush: Drinking plenty of water and staying hydrated is the simplest way to regulate digestion. Drinking six to eight glasses of lukewarm water per day is recommended for colon cleansing. Additionally, eating fresh fruits and vegetables high in water content like watermelon and tomatoes would be helpful.

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.

How do you know if your body is toxic? ›

Symptoms of toxicity can be varied and may include: poor circulation, swelling, headaches, migraines, stress, anxiety, depression, allergies, poor skin, yeast, arthritis, fatigue, constipation, obesity, cellulite, sinus issues, gout, digestive disorders, cold/respiratory disorders, insomnia, bloating, and gas.

What does Dr Hyman recommend for breakfast? ›

Grab-and-Go Breakfasts
  • 3 tablespoons whole chia seeds.
  • 1/4 teaspoon ground cardamom.
  • 1/2 cup warm filtered water or warm nut milk.
  • 1/2 cup organic low-glycemic berries (blackberries, blueberries and raspberries)
  • 2 tablespoons hemp seeds (can substitute toasted or raw pumpkin or sunflower seeds)
Aug 8, 2017

What is the best fruit to eat every morning? ›

Best fruits for breakfast
  • Citrus breakfast: orange, lemon, lime, grapefruit. ...
  • Exotic twist for your morning meal: banana, mango, pineapple, coconut. ...
  • Berries extravaganza: strawberries, blueberries, raspberries. ...
  • Amazing stone fruits: cherries, peaches, plums.

What is the number 1 healthy fruit? ›

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.

Can you eat oatmeal on Pegan diet? ›

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).

Is Dr Hyman a vegan? ›

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.

How much weight can you lose in 5 weeks on keto? ›

The Ketogenic diet is a high-fat, low-carb diet plan popularly used for quick weight loss. It may help one lose 15-18 lbs in five weeks. While on the keto diet, you will consume 60%-75% fat, 15%-30% protein, and 5%-10% carbs.

What does eating oatmeal everyday do to your gut? ›

"Oats contain a special type of soluble fiber called beta-glucan," says Michalczyk. "Beta-glucan forms a gel-like consistency in the gut and helps to keep things moving in your digestive tract and keep you regular." This helps with bulking up your stool, making it easier for your bowel movement later.

Are eggs the healthiest breakfast? ›

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.

What snacks for sugar detox? ›

Snacks. Recommended Foods: Hard-boiled eggs, a green smoothie, plain yogurt with berries, Wasa crackers and cottage cheese, edamame, or crudités and hummus.

What foods flush sugar out of your system? ›

Eggs, peanut butter, beans, legumes, protein smoothies, fatty fish, and nuts are all high in protein. An increase in healthy fat intake also helps in sugar detox.

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

Studies show that those who reduce their sugar intake improve their complexion. Acne starts to diminish and collagen production increases, which can take years off of your complexion. Quitting sugar could be the cheapest skincare product you invest in.

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.

How long does it take to flush out sugar from your body? ›

Drop your sugar intake at once. The Ohio University Medical Center determined that a sugar detox will take between 3-10 days.

Which vegetables should be avoided in diabetes? ›

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 is the hardest day of sugar detox? ›

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. Be careful not to rush off to the doctor; just know that this reaction is common and will subside within a few days.

What happens after 7 days of no sugar? ›

Many people experience fatigue, headaches, or even a feeling of sadness or depression, he added, aka tell-tale signs that your body is adjusting to the now low levels of glucose, dopamine, and serotonin. "After a week or so, your energy will begin to improve, and you will feel more alive and less irritable."

What is a detox menu? ›

Detox diets are generally short-term dietary interventions designed to eliminate toxins from your body. A typical detox diet involves a period of fasting, followed by a strict diet of fruit, vegetables, fruit juices, and water. Sometimes a detox also includes herbs, teas, supplements, and colon cleanses or enemas.

What is the fastest way to flush your body of toxins? ›

Drinking water is one of the best and fastest ways to flush out toxins from your system. Water transports toxins through your system via your bloodstream, making sure they're expelled from your body. Try to get the recommended 8 glasses of water per day (tip: herbal tea counts towards your water intake, too!).

Are bananas good for detoxing? ›

Bananas. While bananas sometimes get a bad rap for being high in sugars, they have plenty of fiber, too. “They help promote healthy gut flora and support daily detoxification by sweeping the intestines clean,” explains Gilmore.

Can you eat salad while detoxing? ›

keep it clean. you may eat vegetable broth, carrots, celery, a small raw salad, an apple or a half an avocado. raw nuts are also okay…just a small handful will satisfy your hunger pangs.

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 pasta while detoxing? ›

Consuming the proper nutrients while detoxing can help regulate your blood glucose, maintain healthy cholesterol levels, and leave you with plenty of energy. The trick to feeling fuller for longer is to substitute simple carbs like pasta or white bread with complex carbs like unrefined whole grains.

How do you flush out your intestines? ›

Drinking plenty of water and staying hydrated is a great way to regulate digestion. Drinking lukewarm water has been shown to be good for digestion as well. Also, try eating plenty of foods high in water content. This includes fruits and vegetables like watermelons, tomatoes, lettuce, and celery.

How do I prepare my body to detox? ›

While detox diets have a seductive appeal, your body is fully equipped to handle toxins and other unwanted substances.
  1. Limit alcohol. ...
  2. Focus on sleep. ...
  3. Drink more water. ...
  4. Reduce your intake of sugar and processed foods. ...
  5. Eat antioxidant-rich foods. ...
  6. Eat foods high in prebiotics. ...
  7. Decrease your salt intake. ...
  8. Stay active.
Mar 11, 2019


1. REVERSE AGING: What To Eat & When To Eat For LONGEVITY | Dr. Mark Hyman & Lewis Howes
(Lewis Howes)
2. Foods That Lower Cholesterol - Ten Rules to Eat Safely for Life
(10 Day Detox Diet)
3. Mark Hyman, MD - The Blood Sugar Solution 10-Day Detox Diet Cookbook
4. Use Fasting To REVERSE YOUR AGE & Prevent Disease! (Fasting For Survival) | Mark Hyman
(Mark Hyman, MD)
5. What Happens If You Stop Eating Sugar for TWO Weeks
(Dr. Eric Berg DC)
6. Sugar Cravings, Migraines & Weight Loss: Answering Your Health Questions | Mark Hyman
(Mark Hyman, MD)


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