10 day sugar detox diet review by Mark hyman’s Blood Sugar Solution

The blood sugar solution: 10 day detox diet is a book written by Dr Hyman who is the director of the Cleveland Clinic Center for Functional Medicine and the founder  of The UltraWellness Center.

A detox isn’t necessarily a sentence to deprivation, as put forward by Dr Hyman in his book. He explains that food is an addiction, but the battle with cravings can still be won.   Using strategies for reducing insulin levels, fast and sustained weight loss can be achieved.

On this program you will:

• Lose belly fat
• Reduce inflammation
• Reset your metabolism
• Shut off fat-storing genes
• De-bug your digestive system
• Control your appetite
• Alleviate stress

With practical tools designed to achieve optimum wellness, including meal plans, recipes, and shopping lists, as well as step-by-step, easy-to-follow advice on green living, supplements, medication, exercise, and more this book provides the fastest way to lose weight, and feel the best.

He tells not to  worry about how much you eat, because you will never be able to control that. Rather, focus on what you eat—the quality of the food and the composition (high in fiber, good quality protein and fat, low in starch and sugar). When you do this , you won’t be hungry and your body will shift from fat storage mode to fat burning mode. And, this will prevent most chronic diseases—including heart disease, type 2 diabetes, cancer and dementia. (Dr Hyman)

The book is economical to buy, costing around 18.75 $.

The American diet is full of literally thousands of processed “ingredients,” chemicals and additives that didn’t even exist 50 years ago, when the FDA last revamped their food regulations.

The processed food industry then formulates and engineers these ingredients to invent food-like substances that will drive sales and maximize profit. In other words, they knowingly manufacture foods that disrupt the way our bodies respond to these foods, making them literally addictive.

So detox emphasizes on “cleansing” the bad, but in a way that corroborates the good with sustainable, lifelong habits.  So, you may need it  to abate diseases or to fight existing medications for being diabetic or overweight.

Doing a detox is less about getting into your skinny jeans — although of course it’s wonderful when that happens. A true detox means ridding our bodies of the chemicals and toxins that keep us addicted to certain kinds of foods, make us gain weight, and trigger inflammation in the body.

Pre-diabetes and type 2 diabetes are closely linked with being overweight, this detox plan will give  a lifestyle (not another diet) to  keep you off your medications.

It is a medically-designed scientific sugar detox program. In 10 days, people can take back their brain chemistry, their hormones and metabolism, lose weight fast, and all their health problems will go away because you will be dealing with the root cause of illness, that comes from, food addiction.

How successful is the 10-Day Detox Diet?

A test group of about 600 participants  completed the 10-Day Detox Diet program and the following results were seen:

• Weight loss: upwards of 10 pounds
• Average blood sugar drop of 20 points
• Average blood pressure went down by almost 10 points
• On average all symptoms from all diseases went down by 62% in 10 days

Pretty impressive, it made people more energetic and active.

Side effects:

You may not feel great the first couple of days.

There will be times that you are in a bad mood, feel exhausted and/or have a headache. Know that these symptoms are temporary and that, in just a few days, the pain totally will be worth it because you will feel so alive and energetic.

Is it the the best option?

According to Dr Hyman, it is often at the root of people’s failure to change their behavior and their diet, that they are overweight. He believes that food is the most powerful medicine on the planet, and so changed food habits help combat disease by fighting the extra pounds!

But, one should face the reality that, HEALTH TAKES TIME.  It takes time to shop, especially if whole foods is new to you.  It takes time to cook and do dishes.  It takes time to pack a lunch.  It takes time to exercise and journal.  TRUE WELLNESS TAKES SOME EFFORT.  It always has and always will.

And keeping yourself motivated post 10 days of the diet plan can be an issue. In other words, the 10-day mark isn’t the finish line, but kind of the “restart” mark.

Plenty of comprehensive diet plans are available in the market, that promise the same but not within the same span of time! They may take more time, but when they are coupled with constant motivational support, that may be a better option which helps to stay on the diet regime in the long run.

• The greatest part of this 10-day detox diet plan isn’t only the weight loss but it also aids many health benefits. It boosts energy, enhances mood and promotes radiant skin by eliminating toxins from your body and nourishing it with whole foods. (Dr Mehmet OZ)

https://www.healthenigma.com/10-days-detox-diet-plan

• The number one thing that drew me to The Blood Sugar Solution was its holistic approach.  I already ate non-gmo, mostly organic and consumed very little processed foods, so right away I felt at peace with what I was reading.   I could tell this wasn’t just another “diet” book. (Julie; health blogger)

http://lesssugarnaturally.blogspot.in/2014/03/Does-dr-hyman-blood-sugar-solution-really-work.html

• If you want to ‘activate your body’s natural ability to burn fat and lose weight’ try Mark Hymans 10 day detox.  I can personally report success and I know that I could have done even better. (Tracy; Nutritionist)

https://healthylifestylesmt.com/articles/10dd/

•  Doing a detox doesn’t sound like much fun — and I’ll admit, a lot of it was quite challenging — but Dr. Hyman’s book and his keeping-it-real approach made it an easier, more enjoyable journey. I had fun exploring new recipes and ingredients — such as incorporating almond butter into a marinade — and I thoroughly enjoyed abstaining from late-night social media so I could go to bed early in accordance with doctor’s “orders.”(Monica Metz, health and nutrition coach)

https://www.monicametz.com/2014/02/review-a-detox-you-can-love-really/

• If you are overweight, there’s a very good chance that you’re a food addict… you are not gluttonous, nor weak-willed, nor any other self-incriminating belief you may have about yourself and your relationship to food. Your hormones, taste buds and brain chemistry have been hijacked by the food industry. Not metaphorically, but biologically… the $1 trillion industrial food system is the biggest drug dealer around. —  Mark Hyman

http://drhyman.com/blog/2014/03/13/10-day-detox-diet-different-books/

“My 10–Day Detox Diet program and companion cookbook will show you what food to eat, the proper portion sizes to enjoy and the important lifestyle practices to incorporate into your daily routine so you melt away the fat and restore health to your whole body, mind and spirit.”  (Dr Hyman)

Here, we see that readers need to bank on an additional cookbook, to fully realize the potential of the plan and enjoy a safe variety in their meals!

Some recipes though, have been mentioned in the 10 day detox book. A quick look through a few can give you an idea about it.

Spicy Cucumber mint smoothie

INGREDIENTS

• 1/2 teaspoon extra-virgin coconut oil
• 1/2-inch piece fresh ginger root, peeled
• 1 tablespoon raw almond butter
• 1 tablespoon chia seeds (see note above)
• 1/4 cup hemp seeds (see note above)
• 1/4 avocado
• 1/4 cucumber, peeled
• 1/4 lime, peeled and seeded
• 1 kale leaf, stem removed
• 1 cup filtered water
• 2 to 3 ice cubes, depending on how cold you like your drinks
• 8 to 10 chopped fresh mint leaves
• optional: 1/4 jalapeño chili, seeds removed

Combine all the ingredients in a blender, blend on high speed until smooth.

Leafy Green Turkey Tacos

INGREDIENTS

• 2 tablespoons grass-fed ghee
• 1 pound ground organic ground turkey
• 1 tablespoon taco seasoning
• 3 cups thinly sliced bell peppers (any color will do)
• 3 cups thinly sliced yellow onions
• 3 garlic cloves, minced
• 8 large lettuce, kale, or collard leaves
• 1/2 cup chopped fresh cilantro
• salsa and/or guacamole to taste

Step 1

Heat the ghee in a stockpot or large skillet over medium-high heat.

Step 2

Add the ground turkey, taco seasoning, bell peppers, onions, and garlic.

Step 3

Cook until turkey is browned and the vegetables are tender, 10 to 12 minutes. (Cooking tip: You don’t need to add water or broth to the fat when you are cooking the meat for this meal.)

Step 4

Serve the cilantro on the side or stir it directly into the skillet.

Step 5

Divide the taco filling among eight large leaf wraps.

Step 6

Add salsa and/or guacamole.

Step 7

Roll up or fold and enjoy! Alternatively, serve the filling on a bed of greens as a taco salad.

Poblano Stuffed Tomatoes

INGREDIENTS

• 8 Campari tomatoes
• 2 Poblano peppers
• 1 avocado, pitted and peeled
• 1/2 bunch cilantro, including stems
• 1 tablespoon extra-virgin olive oil
• 1 1/2 teaspoons fresh lime juice
• 1/2 teaspoon sea salt
• 2 tablespoons toasted sunflower seeds

Step 1

Rest the peppers on the grate of a gas stove. Turn the fire on medium and char the peppers, turning them with tongs, until evenly blackened and blistered, about 5 minutes.

(Alternatively, you can roast the peppers over a gas grill or under the broiler.)

Step 2

Transfer the peppers to a bowl, cover with plastic wrap, and let steam. When cool enough to handle, rub off the charred skin and discard, along with the stems and seeds.

Step 3

While the peppers cool, slice off a little from the top and bottom of each tomato to create flat surfaces. Cut the tomatoes in half. Scoop out the seeds and discard.

Step 4

Transfer the peppers to a food processor, along with the avocado, cilantro, lime juice, and salt. Puree until very smooth.

Step 5

Transfer the puree to a zipper-top plastic bag and snip a hole in one corner. Pipe the avocado mixture into the tomato halves. Top with the sunflower seeds and serve.

• First thing, results after 10-days. I’ve lost a total of 7.75” and 8 lbs. Whoooohooo!The number one thing that drew me to The Blood Sugar Solution was its holistic approach.  I already ate non-gmo, mostly organic and consumed very little processed foods, so right away I felt at peace with what I was reading.   I could tell this wasn’t just another “diet” book.

• My favourite quote of the book is “Food is information”.   Your body needs good information.

• It explained the intricate body so simply.  I didn’t realize how insulin, digestion, hormones and inflammation could create such a vicious cycle.  This book gave me the information and tools I needed to feed my body properly with.

• There are two plans to follow.  The Advanced Plan and the Basic Plan.  The Advanced Plan consists of green and yellow foods (cited below).   I felt the advanced plan was a bit too restrictive whereas the basic plan has a good variety of foods I could eat for the rest of my life.  And it allows for small amounts of dark chocolate too.  If you don’t know me, the basic plan had me at chocolate 🙂

• There’s is no counting of calories.  I hate counting calories and writing everything down. Instead you eat according to a perfect plate” comprised of three main food groups.

1. Green Foods…Foods so nutritious they are unlimited (Mostly greens and non-starchy carbs).
2. Yellow Foods…meats, legumes, nuts, berries, healthy oils
3. Red Foods…Healthier starchy carbs (fruits, starchy vegetables, gluten-free grains)
4. I kept a diagram of my “perfect plate” on my fridge with all the foods I could eat.

The list of non-starchy “green food” carbs is surprisingly extensively and I often felt like I was eating too much.

• It opened my mind.  Six months ago, I would have rather died than give up gluten and dairy.  I wasn’t pleased when The Blood Sugar Solution suggested I do just that for six weeks!  I decided to give it a try.  My asthma, chronic heartburn and most of my joint pain disappeared overnight.  After two weeks,  I didn’t care about gluten or dairy anymore.   I tried new foods, learned to adapt my favourite recipes and quickly figured out what to order in restaurants.

The Blood Sugar Solution focuses on wellness … not just the number on a scale.  I actually didn’t weigh myself for three months choosing to focus on how I felt. Scales can be discouraging and don’t always tell the whole story.  The book encouraged me to measure my success with blood tests and quizzes instead.

• Can you actually start turning your health around in 10 days? Yes, you certainly can, and this book is an excellent guide to Hyman’s popular and science-based plan to “resetting” your body and ridding it of toxins — most especially sugar. Be warned: this plan goes far beyond diet alone. It is radical and time-consuming, and most people will find it a shocking change from their usual eating and living habits. But if you are ready to overcome easy habits in order to lose weight and improve your health, Hyman is an excellent guide. He walks you through the plan in great detail, explaining the science and rationale behind each facet of it. Hyman is both firm and upbeat, half doctor, half life coach. By the time you’ve finished this book, you’ll be convinced of the menace of “diabesity” and rarin’ to give up bad habits like sugary drinks and processed foods.

• The 10-day plan is described in great detail. You’re not left to choose foods on your own Hyman dictates what to eat and gives recipes. Each day of the plan has a specific theme and your day will be laid out by Hyman. Example themes: Day 1: Satisfy (your body’s cravings for good food). Day 5: Listen (to what’s going on in your heart and mind). He also provides a plan for “transitioning” off the detox phase, including reintroducing foods that you’d eliminated and evaluating whether they cause you problems.

• Eliminate all dairy, coffee, all flour, rice and legumes, wheat and oats and processed foods. Also, take away any sugar and anything that turns into sugar including all alcohol and fruit except for a couple mentioned in morning shake. Now, Take specifically outlined vitamins, supplements and Pgx fiber before breakfast and dinner then it’s pretty basic eating plan. 4-6 oz of protein with unlimited non starchy veggies. Drink 8 glasses of water and excercise 30 minutes a day. There you have it. The entire book in one paragraph.  

• The whole day doomsday feeling.  It leaves you feeling like you’re at death’s door….but maybe that’s a good thing.

• Some of the recipes in the Blood Sugar Solution book conflict with the plans. For example, some of the recipes call for bananas or honey.   I was okay with that but it seemed to confuse quite a few people on Dr. Hyman’s online forums.

I also bought the digital version of  The Blood Sugar Solution Cookbook.   I wish I had ordered the actual physical book as I found following recipes on the computer or a device cumbersome.   The cookbook does has some great recipes that will be very helpful especially if you’re not used to cooking from scratch.

There’s a big push to buy supplements from Dr.Hyman’s website.  If you don’t believe in supplements you might be annoyed.  That said, I did find the information in the supplement chapter interesting, specifically which supplements to take for the foot neuropathy.

There’s also a big push for PGX.  PGX is the brand name for Glucomannan also known as Konjac Root.  It is a special type of fiber from a Japanese root combined with seaweed.   I didn’t take this but a lot of people find PGX helpful to stabilize blood sugars and curb appetite.

HERE’S WHAT TO EAT DURING EACH PHASE OF YOUR DETOX WHAT TO EAT DURING THE PREP PHASE (THE 2 DAYS LEADING INTO YOUR 1O-DAY DETOX) PROTEIN

Low-toxicity animal- or plant-based protein such as: halibut, mussels, wild salmon (canned or fresh), sardines, sable, shrimp, scallops, grass-fed beef, lamb and organic chicken, and nuts and seeds

if you want to focus on plant-based proteins FATS High-quality fats and oils such as: Avocado oil, coconut oil, olive oil, expeller pressed sesame oil

VEGETABLES Low-toxicity  vegetables, including sweet potatoes and winter squash starches FRUIT Low-toxicity fruits. See Dirty Dozen and Clean Fifteen from www.ewg.org

SWEETENERS  None. Not even artificial sweeteners like aspartame, Splenda or stevia

DAIRY High-quality, full-fat organic dairy (this is eliminated in the 10-Day Detox Diet) GRAINS OR BEANS

Whole–kernel grains such as: black rice, brown rice, qinoa, buckwheat Avoid pasta and other flour-based products Beans are ok, if you tolerate them, however not sweetened baked beans

BEVERAGES Purified water, unsweetened herbal tea, seltzer, or mineral water (in moderation) Taper off caffeinated beverages, by cutting intake of coffee/tea in half on Day One of prep; on Day Two, cut Day One’s intake in half again. This will help reduce withdrawal symptoms No soda, diet soda, sports drinks, fruit juice or alcohol.

http://drhyman.com/blog/2014/03/13/10-day-detox-diet-different-books/

https://healthylifestylesmt.com/articles/10dd/

https://www.everydiet.org/diet/10-day-detox-diet

http://www.diabeticfoodie.com/2014/07/i-survived-dr-hymans-10-day-detox/

http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5997403

https://www.monicametz.com/2014/02/review-a-detox-you-can-love-really/

https://www.emaxhealth.com/8782/600-women-tested-10-day-detox-diet-and-what-they-discovered

https://www.everydayhealth.com/type-2-diabetes/diet/secrets-of-weight-control/

http://www.shape.com/weight-loss/tips-plans/22-ways-stay-motivated-lose-weight

http://lesssugarnaturally.blogspot.in/2014/03/Does-dr-hyman-blood-sugar-solution-really-work.html

https://21daysugardetox.com/