The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast (64 page)
Authors: Mark Hyman
Tags: #Health & Fitness / Diet & Nutrition / Diets, #Health & Fitness / Body Cleansing & Detoxification
Artichoke
Arugula
Asparagus
Bean sprouts
Beet greens
Bell peppers (red, yellow, green)
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Chives
Collard greens
Dandelion greens
Eggplant
Endive
Fennel
Garlic
Gingerroot
Green beans
Hearts of palm
Jalapeño peppers
Kale
Lettuces
Mushrooms
Mustard greens
Onions
Parsley
Radicchio
Radishes
Shallots
Snap beans
Snow peas
Spinach
Summer squash
Swiss chard
Tomatoes
Turnip greens
Watercress
Zucchini
The recipes for the Breakfast Detox Shakes are designed for the average person. Only one problem: There is no such thing as an average person. I need a double portion because I have a good metabolism and am a very lean six feet three inches and 180 pounds. If you feel hungry, you can add extra nuts, coconut butter, or avocado to your shakes, or add a scoop of high-quality chia, hemp, or plant-based protein powder (unsweetened). You can also drink a bigger portion size. See how much you need to keep you satisfied until lunchtime.
Add an extra 1 to 2 ounces of protein per meal at lunch and/or dinner. Remember to choose high-quality sources, such as poultry, omega-3 eggs, fish, tofu, or tempeh. If possible, choose wild, grass-fed, or organic versions (and non-GMO for tofu and tempeh).
Eat as many nonstarchy vegetables as you want (see box on the previous page for the full list of options). Go crazy! Vegetables will keep you satiated longer and boost your detox process.
Don’t forget snacks! It’s easy to forget these smaller meals if you are not used to snacking. I encourage you to take time to plan ahead for your two snacks per day. Eating a small protein-based snack with healthy fats and fiber, like nuts or the spreads listed in the recipes, will help keep your blood sugar steady and your energy up.
Your goal is to eat until you are gently satisfied. Trust your body and its instincts, and pay attention to what it is telling you. You’ll know you ate more than your body needs if you feel stuffed. When in doubt, follow the Okinawan teaching of
hara hachi bu,
which advises us to eat until we are 80 percent full. Considering that Okinawans follow this closely and are among the longest-living people on the planet, that seems like sage advice.
Each day, your meal plan consists of the following:
You can choose from any of the Breakfast Detox Shakes in the recipe section. I encourage you to try them all to find the ones you like best.
In the Core Plan, you have two easy-to-prepare, super-healthy options you can make for lunch: soup, or Dr. Hyman’s Super Salad Bar.
My Super Salad Bar enables you to assemble lunch in minutes by having fresh, delicious salad ingredients already prepped in your refrigerator.
If you have access to a kitchen to reheat soups during the day, you can choose any of the five delicious soup recipes. These broth-based
soups are comforting and filling, and are great for those of you who like to be creative with your vegetable intake. They provide loads of fat-busting nutrients and energy to restore your vitality. Be sure to make enough so you can enjoy soup several times throughout the week; stored in sealed glass containers, these soups can last three to four days in the refrigerator (or up to six months in the freezer).
Both the salad and soup options need a satisfying serving of protein to go along with them to maintain your energy and maximize detoxification.
Be sure to add 4 to 6 ounces of protein of your choice
(when possible, use sustainably raised, grass-fed, or organic): chicken, turkey, salmon, omega-3 eggs, tofu, or tempeh, either mixed in or on the side (for simple protein preparation instructions, take a look at the “Cooking the Basics” section
here
). You can mix your salad ingredients in advance, put the protein and the dressing in separate containers, and bring it all to work. Toss together right before you are ready to eat; otherwise, your salad will be soggy.
As with lunch, each day you can choose from the Core Plan or Adventure Plan dinner. Or, if you prefer, you can make a simple protein and vegetable according to the instructions in the “Cooking the Basics” section.
Whichever dinner option you choose, remember you can always augment with as many nonstarchy vegetables as you like. The more vegetables, the better.
The following is a list of the basics you should have in your kitchen to enable you to make a wide variety of healthy meals for these ten days—and long after. Some of these ingredients may not necessarily appear in the detox recipes, but they are great to have on hand for quick meals you can make according to the “Cooking the Basics” guidelines
here
.
Extra virgin olive oil
Extra virgin coconut butter (often called coconut oil; at room temperature it is solid, but at warm temperatures it may be liquid)
Other healthy oils that you like (walnut, sesame, grape seed, flax, or avocado)
Nut butters (raw if possible; choose from almond, cashew, macadamia, or walnut)
Nuts: walnuts, almonds, pecans, macadamia
Seeds: hemp, chia, flax, pumpkin, sesame
Tahini (sesame seed paste—great for salad dressings and in sauces for vegetables)
Canned full fat coconut milk
Unsweetened hemp or almond milk
Canned or jarred Kalamata olives
Almond meal
Apple cider vinegar
Balsamic vinegar
Low-sodium, gluten-free tamari
