Table of Contents Hide
- Detox diet introduction and plan
- 10-Day Detox Diet in three easy steps
- FOCUS ON EATING REAL, WHOLE FOODS FOR TEN DAYS.
- ENHANCING YOUR DETOX EXPERIENCE
Detox diet introduction and plan
Until the twentieth century, the chronic ailments that beset us today cancer, heart disease, diabetes, Alzheimer’s, autoimmune diseases, allergies, and digestive diseases were uncommon. Environmental toxins, lack of physical activity, and chronic stress have all played a part in their rise, but the most important factor has been diet.
I realize this isn’t exactly news. And yet we go on eating refined and processed foods that contain sugars, starchy carbs, unhealthy fats, and chemical additives. It turns out that food is medicine. What you put on your fork is truly more powerful than anything you will find in a prescription bottle.
It works faster, is cheaper, and has only good side effects, including tastiness. Most people know that eating healthy is good for them. But most don’t understand the scope of food’s medicinal power when it comes to preventing, treating, and even reversing disease.
Eating a highly processed diet low in nutrients will always catch up to you in some way or another.
I might make you sluggish. It might make you feel groggy. It can give you irritable bowel syndrome, acne, autoimmune disorders, or worse. This is when therapeutic diets can help.
In 2014, I published The Blood Sugar Solution 10-Day Detox Diet to address the epidemic of sugar addiction,
obesity, and diabetes in the United States and all over the world.
The goal of the 10-Day Detox is to reverse processed food and sugar addictions, which come from years of eating industrial-made, drug-like foods that hook our taste buds with every bite, hijack our brain chemistry and metabolism, and give rise to every- thing from heart disease to cancer, dementia, diabetes, depression, and much more.
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Although I created the 10-Day Detox with the intention of helping people who are overweight, sugar addicted, diabetic, or suffering with autoimmune disease or chronic disease, it turned out to be a great plan for nearly anyone who wanted to reboot their biology and see how good they can feel. In our study of the program, our subjects saw a 62 percent reduction in all symptoms from all diseases in that group in just ten days! There is no drug on the planet that can do that.
We could all use a reboot once in a while. I revisit the 10-Day Detox whenever I return from a long period of traveling or even when I’ve just had a particularly exhausting few months at work. Therapeutic diets like the 10-Day Detox are the building blocks for optimal health.
The idea of a detox might sound extreme or trendy, but when done correctly, detoxing can be a powerful way to balance your blood sugar and hormones as well as prevent insulin spikes that are a result of eating a diet filled with processed sugars and carbohydrates.
Unfortunately, many of these foods (breads, rice, potatoes, pasta) have become daily staples in the American diet. Again, it’s not your fault if you are having trouble breaking away from these foods.
You’re not weak-willed. These foods are biologically addictive, and using willpower to drop pounds and feel
good again rarely works. The good news is that there is something that does work the 10-Day Detox Diet. This program is an important tool that you can use to reclaim your health and break away from cravings for these highly addictive and damaging foods. You’re not meant to stay on this program forever.
Rather, it is designed to reset your body so that you can develop healthy eating habits for life. Not everyone needs to do a therapeutic diet, but if you’re feeling sluggish, are addicted to sugar, or have brain fog, skin challenges, or chronic health issues, or if you have FLC Syndrome (that’s when you Feel Like Crap), it’s important to reset your body.
10-Day Detox Diet in three easy steps
- ELIMINATE SUGAR
- PROCESSED FOOD
- POTENTIALLY INFLAMMATORY OR TOXIC FOODS
The first setp is to eliminate the junk. It’s simple. First, you stop eating certain addictive and inflammatory foods for ten days, and then, after ten days, you’ll have the opportunity to add some of these foods back in to see how your body responds. the first step is to remove the following items from your diet for ten days.
Avoid These Foods
• Carbs :
Gluten, all grains Legumes, beans All fruit (with the exception of berries, kiwi, lemon, lime, pomegranate seeds, watermelon) Animal foods/protein
• Animal foods/protein Processed meats:
bacon, canned meat, hot dogs, salami, etc. High-mercury fish: king mackerel, tuna, swordfish, Chilean sea bass, halibut, lobster, marlin, shark, tilefish, orange roughy (avoid these for the long term)
Dairy products (except for grass-fed ghee or clarified butter, which has no dairy proteins) All refined vegetable oils: canola, corn, safflower, soy, sunflower, etc.
Additives, preservatives, dyes, MSG (avoid these for the long term) Artificial sweeteners: Splenda, Equal, aspartame, sorbitol, xylitol and all sugar alcohols (avoid these for the long term); some stevia may be okay, but it’s not a free food the science is still coming in Natural sweeteners: honey, maple syrup, raw sugar, etc. (avoid these for the short term)
Soda, diet soda, milk, fruit juices, sports drinks, energy drinks, alcohol, caffeinated beverages
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FOCUS ON EATING REAL, WHOLE FOODS FOR TEN DAYS.
Eliminating inflammatory and toxic foods is just part of the 10-Day Detox. The other part involves adding in the good stuffreal, whole foods that nourish your body with every single bite. Like I said before, we all know that food can harm us, but we should all take advantage of the fact that food can heal us, too. For ten days focus on eating the following foods.
Eat These Foods
Carbs (raw, steamed, roasted, or sautéed; approximately 50 to 75 percent of your plate should be made up of nonstarchy veggies) (½ to 1 cup of starchy veggies up to 4 times a week at dinner: beets, celeriac, parsnips, pumpkin, sweet potatoes, winter squash [butternut, kabocha, acorn, etc.]) (4 oz of low glycemic fruit per day:
blackberries, blueberries, raspberries) Artichokes, arugula, asparagus, avocados, bean sprouts (not alfalfa sprouts, which contain natural carcinogens), beet greens, bell peppers, broccoli, Brussels sprouts, cabbage, carrots (no juicing because it turns them into pure sugar),
cauliflower, celery, chives, collard greens, dandelion greens, eggplant, endive, fennel, fresh herbs, garlic, ginger, green beans, hearts of palm, jalapeños, kale, lettuce, mushrooms, mustard greens, onions,radicchio, radishes, seaweeds(kelp, wakame, arame, kombu, etc.), shallots, snap peas, snowpeas, spinach summer squash, Swiss chard, tomatoes, turnip greens, watercress, zucchini.
(aim for 4 to 6 ounces of protein per meal) Bison, beef, elk, lamb, ostrich, venison Pasture-raised eggs, chicken, duck, turkey Lard, tallow, duck and goose fat (free-range, pasture-raised) Non-GMO tempeh and tofu Fresh or canned fatty fish: black cod, herring, mackerel, perch, sardines, scallops, wild salmon, anchovies Shellfish: clams, crab, mussels, oysters, scallops, shrimp Get organic or grass-fed animal protein whenever possible.
(aim for 3 to 5 servings of healthy fats a day) Nuts: hazelnuts, macadamia nuts, pecans, walnuts, almonds, cashews (except for peanuts and sunflower seeds, which may contain mold toxins); seeds: chia, flax, sesame, black sesame, hemp seeds, pumpkin seeds; and nut butters Nut flours: almond and coconut flour Nut and seed milks:
macadamia, almond, Brazil, cashew, coconut, hemp (avoid ones with carrageenan and xanthan gums) Avocados, olives, ghee, coconut butter Oils (extra virgin and cold- pressed): avocado,coconut,walnut, macadamia nut, MCT, olive, sesame.
Apple cider vinegar, arrowroot, balsamic vinegar, black peppercorn, coconut flour, Dijon mustard, kelp noodles, kimchi, miso, nutritional yeast, organic vegetable and chicken stock, sea salt, spirulina, tahini, ume plum vinegar, unsweetened vanilla and chocolate (cacao) powder, wheat-free tamari, dried or fresh herbs and spices such as basil, cayenne pepper, chili powder, cinnamon, coriander, cardamom, ginger, cumin, onion powder, oregano, paprika, parsley, rosemary, sage, thyme, turmeric.
Water, hot lemon water, sparkling water with lemon or lime, green tea, homemade green juice (no fruit), herbal teas, bone broth .
ENHANCING YOUR DETOX EXPERIENCE
A well-designed detox plan starts with food, but food isn’t the only mechanism that can enhance detoxification. Sleep, relaxation, and movement are also powerful ways to support the detox process and create better health.
There are plenty of tools I keep in my detox tool box, but the three most important for you to use during your
program are the following:
Actively relax :
No, I don’t mean sitting on the couch watching Netflix. I mean meditating, deep breathing, yoga, journaling, or spending quality time with friends and family.
Move your body :
There are so many benefits to gain from exercising. I recommend moving every single day. You don’t have to work out at the gym. Find something that works for you, like bike riding, hiking, dance, or sports.
Inadequate sleep, especially while detoxing, can sabotage your efforts at getting healthy. Make time for at least eight hours of sleep every night. My biggest tip for getting better sleep is to avoid your phone and TV for an hour before bed. Stretching, meditation, journaling, or talking to a loved one are ways to actively relax and get ready for a good night’s sleep.
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