Authors: Mark Hyman
Tags: #Health & Fitness / Diet & Nutrition / Diets, #Health & Fitness / Body Cleansing & Detoxification
The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast (20 page)
Remember, nutrients grease the wheels of your metabolism, help control your appetite, and accelerate weight loss. Each day take these supplements as directed in the following quick daily reference chart:
A high-quality multivitamin and multimineral, daily as directed on label
1 gram of purified fish oil (EPA/DHA), twice daily
2,000 units of vitamin D3, once daily
250 to 500 micrograms of chromium, twice daily
15 to 30 milligrams of zinc, once daily
150 to 300 milligrams of alpha lipoic acid, twice daily
250 to 500 milligrams of cinnamon, twice daily
50 to 100 milligrams of green tea catechins, twice daily
2.5 to 5 grams of PGX in a glass of water (powder or capsules); take just before every meal
Optional: 100 to 150 milligrams of magnesium citrate, twice a day to prevent or treat constipation
Of all the supplements, PGX is the single most effective supplement for the detox process, as it inhibits insulin spikes and helps clean out your bowels by increasing the fiber load of your diet (for more about PGX, please see
here
). If you tend toward constipation, be sure to add magnesium citrate as noted above.
| Supplement | Daily Dosage |
|---|---|
| Multivitamin | Take daily as directed with breakfast |
| Purified fish oil (EPA/DHA) | 1 gram, twice daily with breakfast and dinner |
| Vitamin D3 | 2,000 IU daily, once daily with breakfast |
| Chromium * | 250 to 500 micrograms, twice daily with breakfast and dinner |
| Zinc * | 15 to 30 milligrams, once daily with breakfast |
| Alpha lipoic acid * | 150 to 300 milligrams, twice daily with breakfast and dinner |
| Cinnamon * | 250 to 500 milligrams, twice daily with breakfast and dinner |
| Green tea catechins * | 50 to 100 milligrams, twice daily with breakfast and dinner |
| PGX (powder or capsules) | 2.5 to 5 grams just before each meal; optional additional doses taken throughout day if needed to control cravings |
| Magnesium citrate | 100 to 150 milligrams, twice daily, as needed |
The morning Breakfast Detox Shakes spark your metabolic fire to burn more calories during the whole day, accelerating weight loss. They are packed with superfoods, proteins, healthy fats, and phytonutrients that will keep your blood sugar balanced and your energy high throughout the day. Plus, they are very filling and satisfying—no worries here about going hungry. As one 10-Day Detoxer said, “I was able to go all day on the breakfast shake. I had to force myself to have lunch!”
I have included several of my favorite shake recipes in the recipe section. I encourage you to try them all to find the one you like the most. The whole-food protein shake (
here
) is my personal favorite—it tastes yummy and keeps your blood sugar balanced all day.
I liked the idea that I knew just what to eat and didn’t have to make complicated choices. Having the plan laid out was wonderful! I shopped for what I needed, had it in the house, and was able to pull it all together. Planning meals has always been stressful for me, but once I saw how easy
the meals were to make, it took the stress out of it for me. And it got easier and easier on a daily basis. It boosted my confidence to know I could plan and organize healthy meals much more easily than I thought.
—KAREN COLE
Each day has a specific menu plan laid out for you, to take out the guesswork and make sure you get the right balance of filling and detoxifying foods and nutrients. Here’s how your meals will go:
Breakfast:
Choose your favorite Breakfast Detox Shake.
Lunch:
Every day, you have two Core Plan lunch options: You can choose one of the soups in the recipe section, along with protein; or Dr. Hyman’s Super Salad Bar, also in the recipe section, along with protein. Alternatively, you can choose the Adventure Plan lunch option listed for that day.
Dinner:
Choose either that day’s Core Plan dinner recipe (very simple and easy) or the Adventure Plan dinner recipe (for a little extra fun if you have the time and desire to explore).
Snacks:
The morning snack each day consists of a small handful of nuts (ten to twelve nuts), such as almonds, walnuts, pecans, or macadamias. This is optional; you may not need it if you still feel full from the breakfast shake. For the afternoon snack, enjoy any one of the dips and spreads in the recipe section, to be eaten with crudités (sliced raw veggies, such as carrots, cucumbers, peppers, or celery). These dips and spreads can be mixed and matched as you like throughout the ten days. Or you can opt for an afternoon nut snack (instead of the spread and veggies) if you prefer.
As I explained earlier, if you are really pressed for time or don’t like the Core Plan or Adventure Plan recipes for that day (though I encourage you to have an open mind and try new things!), you always have the option to prepare instead a very basic protein (chicken, fish, tofu, or
lean red meat, though limit red meat to once during the ten days) and nonstarchy vegetables (steamed, sautéed, grilled, or roasted). You get unlimited refills on the nonstarchy veggies and can have as many different types as you want at every meal, such as tomatoes, cucumbers, broccoli, greens of any type, asparagus, and green beans. In
Chapter 20
, you will find a “Cooking the Basics” section that gives you super-simple methods for preparing these easy proteins and vegetables.
