Diets

Drop 20 Pounds Fast On Dr. Mark Hyman’s 10-Day Detox Diet

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The healthiest way to speed off huge amounts of weight? “For many of us, simply eating the right foods will work better than gastric bypass,” insists Mark Hyman, MD, director of the Cleveland Clinic Center for Functional Medicine. “When we put people on my 10-Day Detox Diet, we’re seeing losses of eight, 12, even 20 pounds in just over a week.” And when 1,000 folks using the detox were surveyed, there was a 62 percent reduction in symptoms of all diseases. “People experience dramatic relief from migraines, eczema, autoimmune diseases, and depression. They even reverse type 2 diabetes in as little as three days. One very sick 65-year-old lost 43 pounds, reversed heart failure, and got off all medication in 12 weeks,” notes Dr. Hyman, who’s had patients lose more than 200 pounds. “Truly amazing things happen.”

So what exactly are the “right foods” to eat? Considering how powerful they are, they’re surprisingly simple and tasty: “For the first 10 days, you stick to high-quality protein, good fats, veggies, low-sugar fruit, nuts, and seeds,” says Dr. Hyman, author of the bestselling Food: What the Heck Should I Eat? ($16.38, Amazon) After 10 days of detoxing, your body’s systems will already be fully rebooted and functioning so much better that you can handle more fruit, starch and whole grains while continuing to transform from head to toe. 

Dr. Mark Hyman’s Diet Detox

Most of us eat foods that cause a constant excess of blood sugar; this excess inflames our insides, setting off an internal crisis that triggers or worsens countless health problems. “My detox foods won’t raise blood sugar, plus they flood your system with anti-inflammatory nutrients like antioxidants and good fat. It allows your body to heal and rejuvenate,” Dr. Hyman explains. “Levels of insulin — a fat-storage hormone that locks fat into cells — finally come down, and you get a significant boost in fat burning.” 

And as inflammation is reduced, all your organs and systems function better, particularly your thyroid. No wonder research shows Dr. Hyman’s way of eating speeds metabolism by up to 400 calories a day! Bonus: Detoxers typically lose pounds of fluid retained to buffer inflamed areas. “Not only does it make your pants fit better,” Dr. Hyman adds, “it’s a sign that you’re on the fast track to wellness.” 

Hunger and Cravings — Gone! 

Detoxers tend to be stunned by how much their appetites shrink. “But when you replace appetite-stimulating sugar and starch with appetite-quelling good fats and fiber-rich veggies, it makes a tremendous difference,” Dr. Hyman says. “And if you eat the right foods, appetite will stay under control permanently.” Also key: Harvard research shows fiber from veggies and nuts feeds types of gut bacteria that activate dormant genes linked to weight control. Preliminary findings show the bacteria are slimming enough to mimic many effects of gastric bypass! 

Real-World Success

“My entire life, I believed I was obese because I didn’t have willpower. Then I tried Dr. Hyman’s plan, hoping to get off my medications,” recalls New York sales rep Dite Pipilis, 49. “On day one, my legs were so swollen, I had no ankles. By the end of the week, I had ankles again.” As her edema, arthritis, and chronic nerve pain subsided over 10 days, she lost 15 pounds. And though she felt a bit rundown initially, “it got easier and easier. Ten months ago, I wore a size 32W. Today I’m an 18 and can shop in regular stores! I’m off all my meds and free of pain. I feel better at 49 than I did in my 20s! All my fatigue vanished, and in its place is a vitality I thought I had lost forever.” Adds Dite, “My mom, Peggy, was inspired to eat more like me. After 35 years of failed diets, she lost 50 pounds — at age 70. My mom and I both thought there was no hope for us. And look at us now!”

Years ago, Cindy Tedrow considered gastric bypass. “I knew slimming down might help my health problems” — migraines, hypothyroidism, arthritis, seizures, and more — “but I didn’t think my body could handle the stress,” recalls the retired Ohio teacher, 67. By the time she sought help at the Cleveland Clinic, Cindy recalls, “I took 22 prescriptions that barely worked.” 

Put on Dr. Hyman’s program, within 10 weeks, symptoms of all her conditions were reduced by 60 percent, and she was losing weight rapidly. Today Cindy is down 72 pounds, off many of her meds and living a full life for the first time in 44 years. “Before you give up, try Dr. Hyman’s way of eating. Food is medicine — it can change everything!”

Dr. Mark Hyman Diet Plan

While detoxing, Dr. Hyman’s daily recommendations include 12 to 18 oz. of high-quality protein ( especially omega-3–rich seafood); unlimited nonstarchy veggies; up to six servings of high-quality fat; 1⁄2 cup of low-sugar fruit (berries, kiwi, watermelon); and up to 1⁄2 cup of sweet potato or squash. Go to DrHyman.com for free recipes and post-detox guidelines. As always, get a doctor’s okay to try any new diet strategy.

Breakfast: Mushroom Omelet: Cook two eggs omelette-style with ghee (clarified butter) and fill with unlimited mushrooms, onions, arugula, and/or herbs.

Lunch: Detox Burger: 6 oz. burger with thick slices roasted sweet potato in place of bun; enjoy with guacamole and unlimited roasted veggies.

Snack: Creamy Smoothie: Blend 1⁄2 cup frozen berries, 1⁄2 avocado, 1⁄2 cup spinach, 1 cup nut milk, 1 Tbsp. chia seeds, dash of cinnamon, and ice.

Dinner: Roast Chicken: Toss 3 drumsticks in a mix of salt and your favorite spice blend. Grill or bake until done. Enjoy with veggies.

Hearty Detox Chili Recipe

This easy and slimming dish is family-friendly and packs nicely for lunch!

Ingredients

  • 11⁄2 lbs. grass-fed ground beef  
  • 2 tsp. minced garlic  
  • 2 Tbs. clarified butter or ghee  
  • 1 large onion, diced  
  • 2 stalks celery, chopped  
  • 3 carrots, peeled and chopped  
  • 3 Tbs. chili powder  
  • 3 medium zucchinis, chopped  
  • 3 (8 oz.) cans seasoned tomato sauce  
  • 15 oz. diced tomatoes

Makes 8 servings.

Instructions

  1. Brown beef and garlic; drain excess fat and set meat aside. 
  2. To skillet, add ghee, onion, celery, carrots and chili powder; cook until onions are golden, 5–7 min. Add zucchini; stir for 2 min. Add beef, sauce and tomatoes; season with salt and pepper. 
  3. Bring to a boil, then simmer 20 min., stirring occasionally. 

This article originally appeared in our print magazine.

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