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

FAQs

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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).

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.

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.

"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.

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.

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

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.

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.

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.

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.”

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.

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."

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.

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!).

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.

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.

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.

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.

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? ›