I Tried Dr. Hyman's 10-Day Detox Diet: My Review and Results 2023
/I'll admit, I'm kind of a cleanse and detox junkie. I'm always searching for a detox plan that not only helps me lose a few pounds but helps me FEEL better, especially something that calms down my achy joints. And I just like to try new diets!
After I did Dr. Mark Hyman's 10-Day Detox Diet, not only did I lose 9 inches, 3 pounds, and my craving for sweets, but my knees and back felt better than they have in a long time. This was the first detox where I really noticed a difference in how my joints felt.
In this review of The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast by Dr. Mark Hyman I'll share how I prepare to do this 10-day detox, the recipes I used, how I felt every day on the detox, the pros and cons of this plan, my personal results, and best tips for trying the detox diet.
If you are like me and want answers without doing a lot of reading, I've included a summary for you below.
SUMMARY
The 10-Day Detox is found in Dr. Mark Hyman's book The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast.
It is an easy-to-follow diet, backed by science, that eliminates inflammatory foods and replaces them with tons of nutrient-dense vegetables, healthy fats like avocado, nuts, olives, and extra-virgin olive oil, fruits, and proteins like steak, chicken, and fish.
You can expect food cravings to disappear, blood sugar levels to balance, your digestion to improve, more energy, reduce inflammation, burn fat, especially pesky belly fat.
The book not only gives you the "why" behind why this detox diet works, but each of the 10 days has a theme with Dr. Hyman teaching you, telling you what to expect, and providing motivation.
The book provides step-by-step instructions, a daily schedule, dozens of healthy and delicious recipes, tracking tools, and motivation.
It is written in easy-to-understand language, in Dr. Hyman's friendly voice.
Supplements are recommended, but not required for the detox.
I personally lost 3 pound, 9 inches, and my joint pain all but disappeared. This from a former runner who gave up my favorite sport 10 years ago due to constant knee stiffness and pain.
Table of Contents
What is Dr. Mark Hyman's 10-Day Detox Diet?
Foods to avoid on the detox diet.
What exactly do you eat on the detox diet?
What results can you expect on the detox diet?
Who this diet is for (and who it is not for).
How much time do you spend cooking on the 10-day detox?
Do the recipes taste good on the diet (and exactly what recipes I ate).
Can I eat at restaurants or order takeout on the 10-day detox diet?
Will I be hungry on the 10-day detox diet?
Pros and cons of the 10-day detox.
My best tips and tricks for following Dr. Hyman’s 10-day detox.
My personal results and day-by-day experience.
Do I recommend the 10-day detox? Spoiler alert: YES!
This post may contain affiliate links. For more information, see my disclosures here.
I recommend purchasing the physical book so you can easily flip through pages, highlight important information, and browse the (delicious) recipes.
What is Dr. Mark Hyman's 10-Day Detox Diet?
The 10-Day Detox Diet is a popular 10-day plan to lose weight and inches, balance blood sugar, increase energy, eliminate cravings, ease joint pain and more. It was created by Mark Hyman, M.D., who is the Head of Strategy and Innovation at the Cleveland Clinic Center for Functional Medicine, Founder of the Ultra-Wellness Center, and best-selling author.
The 10-day detox diet is found in Dr. Hyman's #1 New York Times Bestselling book The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast. The book's title is a mouthful, but it is an entertainingly written, informative book that explains why it is difficult to lose weight, how to find food freedom, outlines the 10-day detox program, and walks you through every single day of the plan.
It's more than just a "how to diet" manual. You will feel like Dr. Hyman is talking directly to you as he anticipates your questions, quells your concerns, and virtually holds your hand every single day of the detox.
The 10-day detox is more than a list of foods to eat and foods to avoid. Dr. Hyman incorporates daily exercise, stress relief practices, supplements, hydration, and journaling into the program.
The program is not about deprivation. It's about eating flavorful, highly nutritious meals that allow you to lose weight, reduce inflammation, and heal your body.
Dr. Hyman also provides tools and questionnaires to rate how you are feeling now, and again when the 10-day detox is over so you can easily evaluate your progress.
The Blood Sugar Solution 10-Day Detox Diet is available on Amazon. I recommend you purchase the physical book instead of the Kindle (I bought both), because you likely will be highlighting information, flipping through the recipes, reading the daily
My pug, Meatball, makes sure there are no sugary foods, dairy, or grains in the fridge!
Foods to avoid on the detox diet.
The two steps to detox success, according to Dr. Mark Hyman, are "out with the bad" and "in with the good."
"Bad" foods are those foods, drinks, and lifestyle habits that trigger spikes in blood sugar, cause inflammation, are toxic, and otherwise do not help you meet your weight and health goals.
On the 10-day detox you will avoid:
all sugar products and anything containing sugar, honey, agave, and artificial sweeteners
gluten (a protein found in wheat, rye, barley, and oats)
all grains
dairy products
beans and legumes
all processed and factory-made foods
all refined and factory-made foods
alcohol
caffeine
media overload (our internet, social media, and TV habits can stress us out!)
Rather than giving you a list of toxic foods and drinks to avoid, Dr. Hyman explains (in very simple terms) WHY these foods should be at least temporarily eliminated.
Here are just some of the healthy, whole, delicious foods you can enjoy on Dr. Hyman’s 10-day detox!
What exactly do you eat on the detox diet?
On the 10-day detox plan you will eat lots of delicious, nutritious foods so you never feel hungry or deprived. You can follow one of Dr. Hyman's meal plans or mix and match from the recipes in the book. (Or create your own recipes using allowed foods and the general principles of the diet which you'll find in the book.)
You will eat foods that speed up the process of detoxification and allow effective and efficient weight loss.
You'll enjoy foods rich in vitamins, antioxidants, and detoxifying chemicals called phytonutrients. Things like bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, kale, and onion. You'll enjoy flavorful herbs and spices that maximize weight loss like lemon, garlic, cayenne pepper, parsley, rosemary, and cilantro.
You will eat foods that reduce inflammation.
You probably know that chronic inflammation is bad. it leads to weight gain, stress, achy joints, digestive issues, skin problems, insulin resistance, and belly fat.
Avoiding the inflammation-causing foods (listed above) is the first step.
The second step is to add healthy foods that reduce inflammation, like omega-3-rich salmon, eggs, grass-fed beef, chia seeds, hemp seeds, and walnuts. You'll enjoy herbs and spices like turmeric (I take a daily turmeric supplement for my achy knees and I buy it from Amazon), berries, dark leafy greens, avocados, extra-virgin olive oil, and organic poultry.
You will eat foods that improve gut function.
Leaky gut is not just an issue for people with digestive woes like constipation, diarrhea, or bloating. A healthy gut microbiome is responsible for a strong immune system, robust metabolism, and general well-being. Source. Eating too many processed foods and bad carbs like chips, cookies, and fast food, may damage the gut lining and lead to inflammation and other health problems.
Some foods that encourage a healthy gut are pumpkin seeds, chicken, turkey, salmon, onions, parsley, tomatoes, kale, and nuts.
You will eat foods that balance blood sugar.
Protein is important for balancing blood sugar, as well as eliminating highly-processed starchy foods.
Your meals on the 10-day detox always have protein as a base, as well as lots of healthy, delicious vegetables. nuts, and seeds.
What results can you expect on the detox diet?
According to Dr. Mark Hyman, following the Blood Sugar Solution 10-Day Detox will:
Stop insulin spikes (which also puts a halt to fat storage and cravings).
Reduce cortisol, the stress hormone which promotes fat storage and encourages food cravings.
Improve your insulin sensitivity.
Reduce inflammation, which is the root of most chronic diseases like diabetes, obesity, heart disease, arthritis, and others.
Resets your taste buds. Losing your sweet tooth is a GOOD thing!
Regulate your appetite.
Boost detoxification by helping your body get rid of stored toxins that make you overweight.
In real talk, you will lose fat and inches by following the 10-day detox. If you have achy joints likely they will feel better. You may sleep better and have more energy during the day. You might start craving a big salad with avocado, walnuts, tomatoes, and olives, rather than a Snickers bar. You will probably sleep better and awake more refreshed.
You will feel proud of yourself for taking action to become a healthier version of you. (At least this was my experience.)
The 10-day detox book is full of testimonials and likely you will read about someone JUST LIKE YOU with the health issues you have, who lost weight, inches, and felt better after only 10 days.
I really enjoyed pan-seared Arctic char (purchased frozen from Whole Foods) with a big salad.
Who this diet is for (and who it is not for).
Dr. Mark Hyman's 10-Day Detox diet is for people who:
want to lose a little (or a lot of) weight
want to lose inches
want to break their addiction to junk food or sugar
suffer with achy joints
have diabetes, Rheumatoid arthritis, high blood pressure, or other chronic diseases
want to sleep better
just don't feel well (me!)
crave more energy during the day without drinking tons of coffee
want to set an example of healthy eating for a partner, roommate, parents, or children
just want to eat healthier and become the best possible version of yourself.
This diet is NOT for you if:
you refuse to give up alcohol, grains, dairy, and sugar for 10 days
you don't want to spend at least a little time grocery shopping and cooking
you refuse to eat vegetables
you just don't feel into it (and that's ok too)
Of course always check with your doctor before starting any diet plan, even this one written by a we--known functional medicine doctor.
Ingredients for one of my favorite recipes… Chicken with Red Pepper Pesto
How much time do you spend cooking on the 10-day detox diet?
Not gonna lie, there is some food prep and cooking involved in the 10-day detox diet. You can simplify the detox by following one of the meal plans Dr. Hyman provides in the book or making your own simple meal plan. You can prep things in advance and I have some of my best tips below.
Breakfast each day is a detox shake (there are several recipes in the book) and expect to spend about 10 minutes tossing ingredients into your blender. I made detox smoothies in advance which cut down the time even further.
Lunches are soups or salads and protein. You have some time preparing a soup and letting it simmer, or making a big salad, but you can make big batches and use it for future lunches so you are not necessarily cooking or preparing a complicated lunch every day.
I allowed an hour at night for preparing and cooking dinner. Some of that hour was baking or simmering time and I used those minutes to prep smoothies, cut up veggies for snacks, or get a head start on lunch or dinner for the next day.
Depending on the recipes you choose you can easily spend more time in the kitchen but, as a minimalist, I like to keep things simple.
Roast Fish Casserole with Fennel and Leeks was light and delicious and it was a simple-to-prepare one-pot meal.
Do the recipes taste good on the diet (and exactly what recipes I ate).
I was pleasantly surprised that the recipes in the 10-Day Detox book were so flavorful and tasty.
Instead of following the 10-day detox plan as laid out in the book, I did my own meal planning, choosing recipes from the book that really appealed to me.
Some of the meals I ate on the detox were:
Almond and Strawberry Smoothie (this was my breakfast every day, just to keep things simple)
Creamy Asparagus Soup
Herb-Crusted Chicken Breast with Roasted Garlic (with Asparagus)
Grilled Pepper Steak with salad
Steamed Snapper with Ginger and Scallions
Chicken Encrusted with Red Chili Pesto (The Red Chili Pesto is TO DIE FOR and I added leftover pesto to EVERYTHING.)
Roast Chicken Breast with Rosemary (Baked Zucchini & Tomatoes)
Dr. Hyman's Super Salad Bar with lots of fresh veggies, nuts, seeds, avocado, and protein like hard-boiled eggs or leftover chicken or fish
The recipes in the detox book use high quality proteins, tons of fresh veggies, herbs, and spices so you will never eat bland "diet" food.
I personally enjoyed all the food I ate on this plan and almost didn't miss pretzels and potatoes!
You'll see photos of some of my detox meals sprinkled throughout this blog post.
On Day 9 I ate a 10-day detox-friendly salad at Meat Mitch BBQ in Leawood, Kansas. Finding detox-appropriate meals can be tough, but don’t be afraid to ask questions about ingredients, and how your meal is prepared.
Can I eat at restaurants or order takeout on the 10-day detox diet?
Dr. Hyman doesn't specifically say NOT to eat at restaurants during the detox in the book, but it is clear that home cooking is ideal.
Chapter 3 is called Why Cook? and it's all about how cooking at home is a way to strengthen bonds with your family and enrich an nourish our bodies and our souls.
Cooking a meal for yourself is an act of self-love.
More importantly, cooking meals at home means you can control the quality and amount of ingredients, and control the cooking method.
Chapter 4 is called Creating a Healing Kitchen and there are tons of suggestions, tips, and specific lists of healthy foods to include in your refrigerator and pantry, and what produce you should buy organic.
That said, in a pinch it's better to do your very best to eat a healthy restaurant meal by following the detox guidelines, than to just give up.
On my day 9 there was a crawfish boil at the restaurant where my son is head chef. We really wanted to support him so I decided to go and make the very best choices possible. Sadly, that did not include the crawfish, sausage, and potatoes!
Instead I had a half Powercrunch Salad (avocado, kale, broccoli, quinoa, fuji apple, walnuts, craisins, pickled onion, lemon vinaigrette) which, other than the craisins, are all foods 10-day detox-approved.
Does this mean I'll never order the Cheesy Hog Fries, a decadent appetizer featuring curly fries, crispy pulled pork, pig candy, cheddar fun-do, Tillamook cheddar, pickled jalapeño, and ranch dip?? No. For sure the Cheesy Hog Fries will be in my future AT SOME POINT. But definitely not while on the detox.
My first dinner on the 10-day detox was a HUGE salad packed with vegetables, nuts, seeds, and avocado, and a filet mignon. I felt like I was dining at an expensive spa.
Will I be hungry on the 10-day detox diet?
where does this go?? You never have to go hungry on the 10-day detox diet.
I have irrational fear of being hungry, probably from all the radical dieting I've done in the past. On Dr. Hyman's Blood Sugar Solution plan you never have to experience hunger at all.
This detox is not about deprivation. If you experience hunger pangs, have sugar cravings, have difficulty concentrating, get moody, or get light-headed or tired between meals, EAT MORE.
Here's how:
You can have unlimited veggies (see the complete list on page 255)
Add extra nuts, coconut butter, or avocado to your shakes
Eat larger portions of the Breakfast Detox Shakes or the other meals
Add an extra 1-2 ounces of protein with lunch or dinner
Enjoy a detox-friendly snack
For more details, see page 254 of the book.
I made an Almond and Strawberry Smoothie for breakfast almost every day. To make morning prep effortless, I prepped freezer baggies with all the ingredients and just added water and blended in the morning.
Pros of the detox.
You will likely lose a few pounds.
You will lose inches.
Sugar and other junk food cravings will diminish.
If you have achy joints, they will likely feel better.
You will have more energy without relying on caffeine.
You are nourishing your body with delicious, nutritious foods!
You will focus on gentle activity (like a morning walk) and relaxation techniques.
You will have motivation to continue your healthy habits.
You will learn a ton about how food acts in the body. Why some foods make you feel awful, tired or achy, why some foods spike your blood sugar, and what are the foods that help you feel your best.
The journaling exercises will open your eyes to your deeply held beliefs about food, exercise, and wellness. It will calm you, it will help you make good decisions, and through journaling you will SEE your progress at a glance.
You will feel more calm throughout the day.
You will sleep better at night.
You will probably tell friends and family how they too can feel better doing the 10-day detox!
You will feel supported by Dr. Hyman through his words in the book.
Cons of the detox.
You'll likely spend a little more money than normal grocery shopping for high quality ingredients.
You will probably spend more time in the kitchen cooking and prepping for meals and snacks.
No coffee. Need I say more?
You will likely have a few days of feeling blah, as your body goes through the detox process. (But you WILL feel better!)
You will need to take time for yourself, doing the morning exercise, daily journaling, relaxation practices, etc.
If you purchase the supplements recommended in the book (not required) that is another added expense.
Prepping your recipe ingredients by washing, chopping, and measuring in advance really saves time when cooking.
My best tips and tricks for following Dr. Hyman’s 10-day detox.
First, I recommend purchasing the physical book instead of the Kindle edition. Initially I bought the Kindle version but found myself wanting to flip through the book, make notes, highlight recipes I planned to make, and I wasn't easily able to do that with the Kindle.
Start the detox with an amazing attitude!
I decided that the 10-day detox was an excellent time practice some self-love and self-care, rather than feeling I had to "diet" or have an attitude of deprivation.
I acted as though I was going away to a beautiful spa to improve my health. I did simple food prep for easy breakfasts and lunches, but then enjoyed putting on music and cooking dinner every night.
As Dr. Hyman advises, I took a walk outside every day and immersed myself in nature.
I did the social media and news fast (staying off the internet as much as possible), which was sooooo beneficial for my mental health during this time of pandemic, inflation, high gas prices, and uncertainty.
Because I had a "pamper myself" attitude, I splurged on filet mignon for my first meal. No deprivation here!
Be kind to yourself.
While detoxing likely you'll experience random bad moods, tiredness, irritability, hunger pangs, and cravings.
Definitely do all the journal exercises in the book - they will really help you through the program.
Put your feet up and read a book, take a nap if you can, and generally love and nurture yourself through this process.
I planned meals in advance, wrote out a shopping list, and then ordered online from Whole Foods.
Meal planning and preparation tips.
The easiest way to do this detox is to follow one of the meal plans (and grocery lists) Dr. Hyman lists in the book.
I chose to plan my own meals, mostly to appease my picky-eater husband.
If you are eating with a partner, roommate, bestie, or family (and you want their input) - hand the The Blood Sugar Solution 10-Day Detox Diet book to them and have them highlight dinner recipes that sound good. If you compromise on your meal choices likely you and your family members can both be relatively happy (and healthy).
I did this detox for the first time over Memorial Day weekend and my husband wanted BBQ, roasted corn, potato salad, and snacks. Because the food he craved was not on this diet he cooked some meals for himself or ordered takeout.
Ordering my groceries online and having them delivered made shopping a snap!
It is 100% easier to shop online than to grocery shop in person, especially because you will have a long list of ingredients on the detox. Because I am an Amazon Prime member, I ordered my groceries from Whole Foods and had them delivered to my home. Most grocery stores (and even Super Target and Walmart) have online shopping. This made tweaking my list and double-checking to see if I had all the needed ingredients so much easier. It also saved me a ton of time both in the store and driving to and from Whole Foods (which is almost 30 minutes away).
I ordered some fresh produce from Market Wagon to support local farmers.
Simplify breakfasts and lunches by repeating meals. I could have made a different breakfast detox smoothie every day, but instead, I chose one recipe and repeated it. I don't mind eating the same thing and it made my grocery list smaller, and prep time faster.
I did the same with lunch. I made a batch of the Creamy Asparagus soup and ate it for lunch for several days along with either hard-boiled eggs (which I love) or protein from dinner the night before. On other days I ate dinner leftovers as my lunch.
Consider making smoothie baggies where you put all the smoothie ingredients except liquid into a ziplock freezer bag. Then, each morning, just add liquid to your blender, toss in the contents of the smoothie baggie, and blend. You'll save a ton of time on cleaning, cutting, and measuring ingredients and will also simplify your shopping list by repeating recipes.
I used my egg cooker to hard boil eggs for quick and easy meal, or to add to salads.
Consider purchasing high quality frozen proteins, or making seafood meals first.
If you choose recipes with fresh fish or shrimp, be sure to make those first, since raw fish or shellfish should be used within 1-2 days.
Because I chose recipes using cod and Arctic char, I purchased those frozen so I could cook the seafood meals on my own timetable.
I also purchased frozen organic, free-range chicken (Mary's brand) so that I could thaw and use it at my convenience, though I normally purchase fresh chicken.
You can substitute produce, nuts, and proteins that are cheaper than the ones called for in a recipe.
I had a few dishes calling for Kalamata olives. They are very pricey so I bought one jar of Kalamata olives and used regular ol' canned black olives as well. This gave me the distinct flavor of Kalamata olives, with the bulk of the olives I used being normal canned black olives.
I substituted cod for snapper, and Arctic char for salmon in some of my seafood recipes. Notice I am substituting something very similar so the nutrients will also be similar.
I bought a large bag of walnuts so I used walnuts in every recipe that called for nuts. It's much cheaper than buying multiple varieties of nuts.
Prep all the ingredients for salads at once.
Wash greens (or better yet, purchase prewashed), peel and slice carrots, cut peppers, onions, mushrooms, radishes, etc. I kept my veggies in a separate covered container in the fridge so it was easy to pull out fresh, clean greens, and top with salad veggies of my choosing.
Make one of the 10-day detox salad dressings in advance so it's ready to when you're hungry.
My personal results of the 10-day detox (and day-by-day experience).
One of the cool things about the 10-day detox diet is that you basically do an "exit interview" after you complete your 10 days. This helps you see exactly how the detox plan helped you.
I took the Toxicity Questionnaire (beginning on page 5 of the book) and went from a score of 93 to a 54. "Moderate toxicity" is 50-100, based on Dr. Hyman's scoring, so I am still in the moderate range, but soooo much closer to "mild" toxicity!
I only lost 3 pounds on the scale, but I lost 9 total inches and I can now wear a smaller size (that I haven't worn in 3 years).
One of the main reasons I decided to do this detox was because of my achy joints, in particular my knees. After being a runner for years, I was told I have bone-on-bone arthritis in one knee and arthritis in the other as well. The constant aching, particularly on stairs, has naturally caused me to be less active over the past few years. I've gone from being in excellent shape
I really enjoyed the Creamy Asparagus Soup and ate it for lunch (with different proteins) multiple days.
My 10-day detox experience (in great detail), lol.
I religiously did the journal exercises in the 10-day detox book, so I'll share some of my answers and insights here. But mostly I'll give you a little peek at my days. What food I ate, how I felt physically and mentally. As you will see there were some ups and downs but at the end of the journey I was SO THANKFUL I did this detox.
I am not exaggerating to say that has changed how I think about food. I've done cleanses and detoxes in the past, but this was the first to give me a really noticeable improvement in my joint pain which is my biggest struggle at this time. Having joint pain and not being able to workout, play, and move like I did in the past is honestly depressing. Ten years ago I was running half marathons once a month (or more) and today I cannot run at all because of pain and stiffness in my knees.
So here we go...
My Day 1
On Day 1 I woke up at 8:30 am (I had 8 hours sleep) and was STARVING. This is unusual because I normally intermittent fast and eat my first meal around noon. I weighed and measured myself and took morning supplements with water.
Because of my arthritis (and also that I'm not a morning person) I generally exercise late morning after coffee. No coffee today! So I did my best, told myself I could modify if needed, and did a 30 minute Let's Get Up Shaun T dance workout.
Almond & Strawberry Shake 10am - tasted good. Not sweet, but not bad. I noticed the almond butter and slight berry flavor. I added 2 scoops of collagen.
Lunch was Creamy Asparagus soup and hard boiled eggs. The soup was easy to make, tasty with a tiny bit of heat from the cayenne pepper, which was very pleasant. I hard-boiled 6 eggs to use throughout the next few days.
Dinner was Grilled Pepper Steak with a huge salad. I splurged on filet mignon because I wanted to feel pampered and not deprived. I seasoned the steak with salt, pepper, and garlic powder and "grilled" it in the air fryer for 6 minutes per side. I topped it with chopped garlic and fresh basil.
The salad had lots of greens, avocado, cherry tomatoes, yellow bell pepper, pumpkin seeds, olives, pecans, and I dressed it with extra-virgin olive oil and fresh lemon juice. It was filling, had lots of textures, and was the perfect end to the day.
Because my dinner was so satisfying, I did not snack today.
How I felt on Day 1.
I was DEAD TIRED all day. It had nothing to do with the detox because I woke up (after 8 hours sleep) feeling exhausted and that feeling never really left me. I had hoped to do more food prep but making soup, salad fixins' preparing the steak, and boiling eggs (plus cleaning up and washing dishes). I had a bit of a headache after dinner but decided to wait to take Motrin.
Emotionally I was in a good place. I was hopeful and excited to begin this journey. I went into the detox wanting to treat it like a trip to a spa, feeling like royalty eating whole, real, organic foods. I was excited to see how I would feel at the end of 10 days.
My day 2.
I woke up feeling rested, unlike yesterday when I was abnormally tired ALL DAY.
Breakfast: Almond & Strawberry Shake 9:00am
Lunch: Creamy Asparagus Soup. Protein is leftover filet from last night. Yum!
Dinner: Roast Fish Casserole with Fennel and Leeks (with spinach). This was REALLY, REALLY GOOD. The broth was super flavorful and I drank a cup of broth while cleaning up from dinner. I used cod as the fish and it was flaky and tender. The leeks and fennel were delicate, and the Kalamata olives added a little bit of tang. I've never cooked with fennel before so I was pleasantly surprised.
How I felt on day 2.
Overall, I was tired today and had a slight headache towards evening, but not bad enough to take Motrin. I got caught up on some videos, worked on my crochet blanket kit, and played with my dog. The tiredness was not as bad as yesterday and I didn't really feel the need to take a nap.
My workout was lackluster, but at least I did 30 minutes of exercise. I'm used to drinking coffee before I workout so that may be why the fatigue.
I had a little headache after dinner but nothing bad enough to warrant taking Motrin. I really enjoyed my meals and was not overly hungry.
I was really proud of myself for sticking with the detox plan so far. I decided to do salad and eggs for lunch and leftover Fish Casserole for dinner, so I won't have to cook! I am excited to see how I feel (and what I weigh) at the end of the detox.
My day 3.
Breakfast: shake
Lunch: asparagus soup, eggs
Dinner: leftover fish casserole
I had normal energy today and wasn't tired like on days 1 and 2. I had some stomach rumbling, but no real hunger. I felt very energetic during my workout and then I did a little bit of stretching. At night I had a slight headache and was kind of gassy (sorry for TMI).
Emotionally, today I felt a little discouraged and had fleeting thoughts of quitting. I wanted to eat a potato. I was tired of the leftover fish casserole. I wasn't seriously contemplating quitting but did enjoy a little bit of an emotional temper tantrum.
In the evening, the journaling exercises in the book really helped. I was a bit uneasy about my bad mood and decided that wildly fluctuating moods are likely a side effect of the detox. I decided to be kind to myself. I also stayed away from the news and social media (as per the recommendation in the book) and avoiding covid fear porn, politics, and news of plummeting stocks likely helped.
The chicken was good but even more amazing was the homemade Red Chili Pesto (a blend of ancho chilies, raw pumpkin seeds, fresh lime juice, garlic, cilantro, and extra-virgin olive oil). Yum!
My day 4.
Breakfast: eggs and salad (I was not in the mood for a shake!)
Lunch: last of fish casserole
Snack: handful of raw walnuts
Dinner: Chicken with Red Chili Pesto
The Red Chili pesto was the highlight of my day (and the next few days when I ate leftovers!) It was truly delicious.
Surprisingly the red chili pesto (made with dried ancho chilis, pumpkin seeds, cilantro, lime juice, garlic, and olive oil) was not very spicy. There was a little hint of heat and smokiness. I usually avoid chicken breast, opting for thighs, because they can be dry. I splurged on Mary's Organic Free-Range Chicken from Whole Foods because of the high ratings, and I'm glad I did. I got a nice sear on top of the chicken, yet the inside was juicy and flavorful.
Physically I was very energetic during the day. I worked out and was active throughout the day, so was very tired at night. That's probably a good thing!
I was not overly hungry (and eating one of the detox meals cleared up the hunger right away). I had zero cravings, even when my husband brought home 2 Crumbl cookies.
Emotionally my bad mood was gone this morning! The journaling exercises in the book were all about adding play, activity, and fitness into our life and I really enjoyed brainstorming fun new activities to try.
My day 5.
Breakfast: shake
Lunch: Creamy Asparagus Soup, 2 fried eggs, 1/2 avocado
Snack: handful almonds
Dinner: Steamed Snapper with Ginger and Scallions.
The Steamed Snapper (I substituted cod) was really delicious and my picky husband even ate it. He served his portion over rice and I'm not going to lie and say I didn't wish I could have a little rice too - to soak up the delicious broth.
The fish was poached in seafood stock, ginger, tamari, and garlic. Asparagus, shiitake mushrooms, and scallions are also in the dish. It's served in a bowl and drizzle with fragrant sesame oil.
It was SUPER easy to prepare - just pop all the ingredients in a pan with lid and cook for about 7 minutes, and the flavors were delightfully Asian.
I will definitely make this meal again after the detox, possibly serving over cauliflower rice.
Overall, on the detox I notice I've been eating smaller portions and have been satisfied. Normally by 2 or 3pm I NEED a snack. Not so now. I also don't have any food cravings.
Today was a good day. I had plenty of energy for my workout, I wasn't overly tired throughout the day, even considering this is day 5 without caffeine!
My joint pain seems a bit less. I'm almost scared to think about it. I've had knee pain and stiffness for at least 12 years. I still am stiff, but I didn't notice pain during my workout and going down the stairs (normally very unpleasant!) was easier.
During my evening journaling I paused to feel proud of myself for following the detox so far. Cleanses and detoxes are not easy. I am super proud I haven't cheated, I've eaten clean for 5 days and followed the program, I've exercised and added stretching, I've answered my journal questions every day.
Prepping veggies makes throwing together meals or salads super simple.
My day 6.
Breakfast: breakfast shake
Lunch: leftover chicken with red chili pesto
Dinner: scrambled eggs, 1/2 avocado, big salad
I was kind of grumpy today and not sure I can blame that on the detox. I have a pair of Athleta joggers that seemed to fit more loosely today, so that was encouraging.
One of the journal prompts was writing your dream for health and well-being and this was a great exercise. I love how the journal helps me to look at my life and fitness and wellness head-on, rather than ignoring my current state or the healthy me I look forward to in the future.
My day 7.
Breakfast: breakfast shake
Snack: handful nuts
Lunch: eggs, avocado, apricot
dinner: Roast Chicken Breast with Rosemary, zucchini
snack: handful nuts
Totally unrelated to the detox, I pulled something in my back so had quite a bit of pain today. I skipped my workout and was a little cranky about my back. But, I stayed on plan and enjoyed my food.
My day 8.
Breakfast: detox shake, green tea
lunch: leftover Steamed Snapper with Ginger & Scallions
dinner: leftover rosemary chicken, add salad
snack: walnuts
I was tired on awakening and I miss my beloved coffee. Not just because it "wakes me up," but it's a soothing ritual and it tastes good.
I did a very modified workout today (since I tweaked my back yesterday and it hurt when I did upper body movements), but overall I was a lot more active than I normally am.
I realized I didn't dread getting up to move. (Normally, with my stiff knees, I have a minute or two of achiness and stiffness after getting up out of a chair before my walking feels "normal.") My knees didn't hurt. My feet didn't hurt. I still have some stiffness but I definitely noticed an improvement!
I tried on a pair of super cute ripped jeans that I haven't been wearing recently because they were so tight. They fit a lot better today. I haven't weighed or taken my measurements but I'm guessing I've lost either bloat or inches in my waist and hips.
I was so encouraged after trying on the jeans that I tried on lots more clothes that I had removed from my closet becuase they were too tight. I added some capris, a black skirt, another pair of jeans, and a few t-shirts. One of the shirts in particular looked really good on me. Much better than the baggy tops I've been wearing recently.
Trying on the clothes (and being able to wear some I hadn't worn in awhile) made me feel proud. I still want to lose some weight and I don't absolutely love love the body I see in the mirror - YET - but it gave me hope. And also some new clothes to wear.🙂
My day 9.
Breakfast: none
Lunch: half order Powercrunch Salad (avocado, kale, broccoli, quinoa, fuji apple, walnuts, craisins, pickled onion, lemon vinaigrette)
Dinner: Arctic Char with a big salad (tons of veggies, pumpkin seeds, avocado, olives)
Snack: raw veggies with leftover Red Chili Pesto
Today I ate a restaurant meal - totally on plan. Since I knew I was having lunch at a restaurant (and wasn't sure what I would eat) I skipped my breakfast detox shake. Even though the restaurant (Meat Mitch BBQ in Leawood, Kansas) was having a crawfish bowl and has tons of tempting bbq dishes on its menu, I didn't feel tempted. I WANTED to stick to the detox. There will be plenty of time for brisket and ribs with sticky sweet sauce another day.
For dinner I made pan-seared Arctic char, which I've never had before. It was AMAZING. The universe was smiling on me as I cooked the fish perfectly and it was flaky and tender.
Again I felt more energetic and less stiff than I've been in a long time. I noticed I'm not having moments of "shit I have to stand up." I am going up and down the stairs like a normal person, rather than being scared to put my weight on my knees as I go down.
I feel more positive and hopeful for the future. I want to continue this way of eating (tweaking it to make it easier and more suited to me) because I do feel better and am losing inches.
Rosemary Chicken and pan-sautéed zucchini and onions made an easy weeknight meal.
My day 10.
Breakfast: detox shake
Lunch: more Arctic char with veggies
Dinner: Filet Mignon and roasted zucchini, tomatoes, and onion
I ended the detox the same way I started - with a delicious splurge of filet mignon!
After 10 days, physically I feel GOOD. I have less aching in my joints. Going down stairs feels normal.
Part of me is glad the detox is ending tonight, but I am also encouraged that I want to continue following many of the principles.
I am excited to weigh and measure tomorrow to see my official results!
PHOTO: Here's my first meal post-detox and you'll notice it's still totally on plan! Fried eggs, cherry tomatoes with herbs, oven-roasted Brussels sprouts and sweet potatoes.
You can use allowed ingredients to create your own recipes and meals. This is the start of Michael Symon’s pomodoro sauce from his Fix it With Food Anti-Inflammatory Recipes cookbook. (I make this sauce all the time.)
Day 11 - I'm done!
I'm happy to complete the 10-day detox with zero cheating.
I took the Toxicity Quiz again (as you are prompted to do) and my score plummeted from 93 to 54. As I mentioned earlier in this post, I am still in the moderate toxicity range, but I'm only a few points from mild. I feel very encouraged!
I lost a total of 3 pounds. This is much less than the testimonials in the book, HOWEVER...
I lost a total of 9 inches and I'm wearing some clothes I haven't fit into since 2019 and I am super thrilled.
I did my daily journaling and completed the Exit Interview. I've learned that my body does want to heal. That eating the right foods (and eliminating inflammatory foods) can minimize the aching in my joints. I have noticeably less stiffness and aching than I did just 10 days ago. I can walk down the stairs without wincing or holding onto the railing for dear life.
When I cut out junk food (and I also mean keto or low-carb sweets which some people eat on the regular) I don't have food cravings. I might have the desire to eat something or think "pizza sounds good," but I can resist those urges without too much effort.
I’ve learned that when I cut out the junk I DO NOT HAVE OVERWHELMING CRAVINGS. I might have the desire to eat something, or it ‘sounds good” but I can resist without too much effort.
Physically I was very tired the first few days without caffeine, and while adjusting to a change in diet. Later I felt “normal” and even energetic.
I am so happy I did Dr. Hyman's detox. I had great results and have hope for the future.
My first meal AFTER the detox.
What to do AFTER you finish the 10-day detox.
The cool thing is Dr. Hyman helps you decide exactly what to do, and what to eat, after the detox.
Chapter 18 is called After the Detox and Dr. Hyman walks you through how to evaluate your results.
He also addresses potential issues if someone didn’t lose weight or feel better on this plan, which is really helpful.
Dr. Hyman outlines three plans for after the initial 10 days, based on your goals:
The Super Advanced Plan. The Super Advanced Plan is following the 10-day detox, just like you have been. Follow this plan if you want to lose 25 pounds or more, want to reverse diabetes, have high blood pressure and/or high cholesterol, or you just feel great and want to continue feeling healthy, active, and well.
The Advanced Plan. In the Advanced Plan you add legumes to the list of approved foods. Follow this plan if you want to continue to get the benefits of the 10-day detox and want to add beans back into your meals, and/or you have advanced diabesity (obesity combined with Type 2 diabetes).
The Basic Plan. The basic plan allows non-gluten grains, low-glycemic fruit, and starchy veggies. Follow this plan if you have normal blood sugar and blood pressure, but want to continue with weight loss or still have belly fat, you have any healthy conditions or chronic inflammation and just don’t feel well, you don’t have a history of heart disease or diabetes.
The Blood Sugar Solution Plan for Life
After you’ve completed six weeks of one of the plans above, Dr. Hyman recommends you follow the Blood Sugar Solution for Life protocol. It allows small amounts of sugar, small amounts of alcohol, whole-grains, beans and legumes, fruits.
Dr. Hyman also gives specific instructions for reintroducing gluten and dairy, should you wish to add them back into your diet.
Meatball and I highly recommend Dr. Mark Hyman’s Blood Sugar Solution 10-Day Detox Diet book.
Do I recommend this detox?
I loved The Blood Sugar Solution 10-Day Detox Diet book. Dr. Hyman has such a friendly, conversational writing style that I learned so much about how food works in my body without feeling like I was reading a medical text.
The diet was easy to follow, and the recipes were flavorful and simple. Not only did I lose (a little) weight, but lost 9 total inches, mostly in my waist and hips) and I just FELT BETTER. My knees weren’t cranky, I didn’t dread going down the stairs, my hands didn’t ache, and overall I felt more energetic and calm.
There are lots of testimonials in the book and, when someone’s story mirrored mine, I felt hopeful. Likely you will recognize yourself in some of the personal stories in the book.
The book is rated 4.3 out of 5 stars on Amazon, and has almost 4,000 positive reviews.
The book is inexpensive and, in my opinion, you have nothing to lose by trying the 10-day detox if you want to lose weight, lose inches, gain energy, stop food cravings, or decrease joint pain.
I hope you found this review helpful! Best of luck in your health and wellness journey.
—The Keto Minimalist
If you’re not following Dr. Hyman’s podcast - The Doctor’s Farmacy - I highly recommend listening. He has episodes each week with nutrition and wellness advice.
