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The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast Hardcover – February 25, 2014
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Fans of Hyman’s best-selling The Blood Sugar Solution (2012) will undoubtedly want to read his lose-weight-faster sequel. A medical doctor on the advisory board of The Dr. Oz Show, Hyman sensibly encourages readers to avoid processed foods during a 10-day detox. And he makes a strong case for eliminating sodas from the food stamp program, lobbying Congress to tax soda and sugar-sweetened beverages, and asking local stores to stock healthier items. He also provides many healthy, tasty-sounding, if time-consuming recipes, complete with calorie, fat, fiber, carbohydrate, protein, and cholesterol counts. But Hyman, now chairman of the Institute for Functional Medicine, may lose mainstream Americans with some of his advice. For example, he asks detox followers to give up dairy (which he says “causes inflammation, allergies, congestion, postnasal drip, sinus problems, eczema, asthma, acne,” and even “weight gain by spiking insulin levels”) and to turn to herbal laxatives, supplements such as magnesium citrate, and suppositories or enemas if they need help with “easy elimination.” Not for skeptics of alternative medicine. --Karen Springen
"Dr Hyman offers a 10-day energy-boosting weight loss program that will transform your health and vitality."―Mehmet Oz, MD
"A roadmap to a healthier body, mind and spirit. And all it takes is ten days."―Arianna Huffington
"Dr. Hyman is a pioneer and one of my mentors in helping people who are sick turn their lives around quickly through food and sound medicine, without any suffering. The Blood Sugar Solution 10-Day Detox Diet is simple, easy to follow, and will produce amazing results. Just 10 days is all that is needed to change your body, and your brain!"―Daniel G. Amen, MD, author of Change Your Brain, Change Your Body
"Fast fat loss and optimal health in just 10 days: Dr. Mark Hyman's Blood Sugar Solution 10 Day Detox Diet teaches you how to turn on your body's fat-burning switch. With a different effective, easy-to-implement strategy every day, Dr. Hyman helps you reduce inflammation, lower stress levels, reprogram your mind, shut off fat-storing genes, de-bug your digestive system, and effortlessly control your appetite. The Blood Sugar Solution 10 Day Detox Diet is a life-changing book that empowers you to become your leanest, most vibrant self."―JJ Virgin, author of The Virgin Diet
"Dr. Hyman nails it--losing weight isn't about willpower, it's about breaking your food addictions. In a thoroughly researched, thoughtful, and comprehensive program, he explains step by step how to lose weight more easily than ever before--and keep it off."―Rick Warren, author of The Purpose Driven Life
"The 10-Day Detox Diet is informative and downright inspirational! Pretty much everyone will benefit from this dietary plan."―Christiane Northrup, M.D., author of Women's Bodies, Women's Wisdom and The Wisdom of Menopause
"Another genius book by Dr. Mark Hyman! In 10 short days you get real, practical, life-changing solutions to drop weight fast and reclaim your health."―Haylie Pomroy, author of the #1 New York Times bestseller The Fast Metabolism Diet
"Mark Hyman's revolutionary approach to health fills the gap between being well and needing a doctor: he heals the symptoms before they start. The Ten-Day Detox Diet kickstarts us on the road to healing, giving us an active role in staying well. Plus, the recipes are delicious!"―Daniel Goleman, author of Emotional Intelligence and Focus: The Hidden Driver of Excellence
"Why can't every diet book be this thoughtfully researched and conceived? Because this is no ordinary diet. In fact, it's so much more than a diet-it's a plan for creating health for the rest of your life. But don't let that fool you into thinking it's difficult. Dr. Hyman has mapped out every step. If you can follow directions, you can lose weight and change your life for good."―Jack Canfield, co-creator of the Chicken Soup for the Soul book series
"In his book The Blood Sugar Solution: 10-Day Detox Diet, Dr. Hyman distills decades of clinical experience into an accessible (and tasty) prescription for health. Anyone suffering from SAD -- the Standard American Diet -- will want to read this book."―David S. Ludwig, MD, PhD, Professor of Pediatrics, Harvard Medical School and author of Ending the Food Fight
"Dr. Hyman has done it again. He has made the complex connection among toxicity, food addiction, and obesity solvable by providing an innovative program for people who have had problems controlling their weight."―Jeffrey Bland, Ph.D., FACN, FACB, President and Founder, Personalized Lifestyle Medicine Institute
PRAISE FOR THE BLOOD SUGAR SOLUTION:
"I hope Dr. Hyman's new book will inspire you as he has inspired me"―President Bill Clinton
"The fastest acting diet ever! Reach your dream weight with the diabesity cure."―Woman's World
"Dr. Mark Hyman makes managing your health simpler than you ever thought possible. There's no time like the present to get started. Start today!"―Rick Warren
"In The Blood Sugar Solution, Mark Hyman maps a road to health that will benefit anyone. Read it for yourself, your family, your friends. Give this book to the people you love."―Daniel Goleman, author of Emotional Intelligence and Focus: The Hidden Driver of Excellence
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A little about me: I'm in my mid-fifties and am a relatively big-framed guy who stands 6'1" and weighed 310 pounds when I started this plan. That was about 110 lbs overweight as my ideal weight is about 200 pounds (it's been a long time since I've been there so I'll let you know for sure when I get there).
This book was recommended to me by a life coach I was seeing. I purchased the 10-Day Detox Diet, read it thoroughly and loved the sound science and principles behind the ideas. Following the plans in the book, I prepped my refrigerator and pantry, purchased vitamin supplements and fiber pills, tapered back on Dove dark chocolates (my main addictive habit), picked the day I would start and jumped in.
I haven't felt hungry since.
Good things that have happened in the first 50 days: I lost 30 pounds and 1.5 inches off my neck and 3 inches off my waist (just a representative sample; I slimmed down in other places on my body as well). My cravings for fatty foods and sugar disappeared. I'm sleeping better, some nagging inflammation in my knees cleared up and my digestive elimination challenges cleared up. My patience increased for handling both my interpersonal relationships and life's little problems. I have more energy for work and throughout the day. My overall feeling of health improved greatly. I feel like, after all the efforts I have made to lose weight over the years and after all the ups and downs my weight has been through, I've finally found the right set of intellectual tools to approach eating. Feeling this good is motivation enough to keep me eating healthy for the rest of my life.
After about 20 days on the plan I also went back to Amazon and purchased Dr. Hyman's Blood Sugar Solution Cookbook to expand my access to additional recipes. Once I got the hang of how Dr. Hyman combines the ingredients for dishes and meals, I started experimenting with carefully modifying some recipes to tweak them for my own particular culinary preferences. If you use good common sense it's easy to mix and match ingredients and spices to tailor dishes and meals to your liking. I enjoy cooking and like to experiment in the kitchen. Your mileage may vary and the provided recipes are just fine the way they are presented. I'll keep doing this as long as my weight loss continues apace and my overall feeling of health stays strong. If I go too far afield, I'll just move back closer to the original recipes.
The real trick now is making sure I eat healthy over the long term. I already passed my first big test: a long overdue vacation at an ocean-side resort with lots of social interaction and eating out at restaurants. During the short trip I managed to lose 5 lbs instead of gaining weight as I likely would have in the past. Once again, I feel like I have the tools I need in Dr. Hyman's program to handle all situations.
Side note: I did a sleep study three months ago and was diagnosed with obstructive sleep apnea. Many overweight people who snore loudly like me have sleep apnea and don't know it. Since I was tested, and prior to starting the 10-Day Detox diet, I started on a CPAP machine and have been diligent about using it so I credit this with also helping me to have the energy to face up to my dietary challenges. I think it would have been much more difficult to lose weight without also dealing with this condition first.
I believe good health is a combination of restful sleep, breathing fresh air, drinking lots of fresh water, eating healthy food of high quality, mitigating stress and exercising regularly. I feel I have the other items in order and now I will tackle the stress and regular exercise portions.
Best of luck on your particular journey toward health. The 10-Day Detox Diet continues to work well for me, perhaps it will work for you too. Highly recommended.
Update July 2014: In the first 100 days I have lost 44 lbs and feel great. I'm sticking with the principles laid out in Dr. Hyman's books as they are working well for me.
Update September 2014: I hit my halfway point and I'm now down 55 lbs. This feels great as I've struggled with my weight most of my adult life. Best of all, others around me have taken inspiration. One person I know has lost over 40 pounds in the last three months just by utilizing information from Dr. Hyman's books that we talked about and is now at his ultimate goal weight and is very trim! I'll get there too. The key for me is that I don't feel deprived. I eat plenty of good food but now just the food that is good for me. The rate of my weight loss has slowed but is still steady. I now need to concentrate on making regular exercise a part of my life.
Update January 2015: My weight loss has plateaued at 55 lbs down for the last 4 months and I still have 55 lbs more to lose. I just saw my cardiologist and he is very happy with my progress and my blood work showed huge improvement from before I started this lifestyle change to now. To continue my weight loss I need to trim back my portion sizes a little and start exercising consistently. I'm confident I'll get to my goal weight of 200 lbs or less in 2015. I'm sticking with Dr. Hyman's program.
Update August 2015: This hasn't been a linear and easy journey but I'm back on the right path. Earlier this year, I slowly put on 10 lbs to 265 lbs as a response to stress from challenges I experienced both professionally and personally. Also, I noticed Dr. Hyman's program shared many similarities with the Paleo diet and I experimented with combining the two programs. I feel my main problem is portion control. I have the mistaken idea that if something is healthy to eat you can have as much of it as you want. This is not true for me particularly when it comes to animal proteins and nuts.
No excuses though. I started exercising regularly and have been briskly walking for about 40 minutes per day, 7 days per week for the last three months. The scale didn't move for me though until I made some changes to my portions that were holding me back. I trimmed back on my animal protein portions at each meal, cut out the snacking on cheese that had crept in and reduced the portion size on nuts that are my go-to snack. Now, between the portion control and regular exercise, the scale is going down and I've lost 15 pounds in the last month. I'm now at 250 lbs for a total weight loss of 60 lbs. My goal weight remains 200 lbs so I have a ways to go but I'm feeling good about what I'm doing.
I have recommended the 10-day Detox Diet to several people who have asked me how I've lost weight. Those that have purchased the book, read it thoroughly and adopted Dr. Hyman's principles have successfully lost weight and cleared up some health concerns as well. I continue to highly recommend this book and the info it contains. Be well!
Dr. Hyman states his philosophy simply as "out with the bad and in with the good." The "bad" is sugar, gluten, grains, dairy, beans, processed foods, certain oils, alcohol and caffeine. The "good" is detoxing foods -- whole, unprocessed foods like fresh vegetable, proteins (fish, poultry, meat), and healthy fats. The plan goes beyond food, encompassing supplements, exercise, relaxation, "detox baths," journaling, and even a "media diet" designed to pull us away from our stressful screens.
The 10-day plan is described in great detail. You're not left to choose foods on your own; Hyman dictates what to eat and gives recipes. Each day of the plan has a specific theme and your day will be laid out by Hyman. Example themes: Day 1: Satisfy (your body's cravings for good food). Day 5: Listen (to what's going on in your heart and mind). He also provides a plan for "transitioning" off the detox phase, including reintroducing foods that you'd eliminated and evaluating whether they cause you problems.
Through it all, Hyman is almost ridiculously thorough. This is both a strength and a weakness of the book. The sheer amount of information he gives you, and the large amount of changes he's asking you to make at one time, could be overwhelming for some. So if you are considering this book, ask yourself: Am I the kind of person that likes everything explained and dictated to the utmost degree? If you are, this book will make you feel well taken care of, almost as if a kindly but firm parent were guiding you through every step of the way. If you are not, you may find the sheer all-encompassing quality of Hyman's plan overwhelming, since it goes far beyond changing your diet into changing nearly every aspect of your lifestyle, and many aspects of the plan (besides food) are quite time-consuming. And a plan with 10 facets is much easier to trip up on than a plan with one or two.
This plan can certainly be life-changing if you can work it. Personally, I preferred Hyman's Blood Sugar Solution, which provided a longer-term plan (6 weeks, which is more difficult but a more realistic time frame to see major changes in your health) and even more scientific background. If you're interested in whole-foods detox plans that don't encompass many lifestyle changes and supplements, and don't dictate specific meal plans, consider It Starts with Food which has a very similar 30-day plan (the "Whole 30"). If you are interested in learning more about the science and history behind how our society ended up plagued by junk foods and obesity, and why simple carbohydrates kill, pick up the superb Good Calories, Bad Calories by Gary Taubes.
One thing to be aware of: This plan will not be cheap in terms of time or money. You will have to pay for and prepare whole, fresh foods, replacing the cheap processed junk that provides quick calories and little nutrition. You will have to pay for supplements. You may even need to buy kitchen supplies if you haven't been in the habit of cooking. But "health is wealth" -- and in any case, you could eat prime rib every day for far less than it costs to treat the ills of "diabesity" with blood pressure medication, cholesterol drugs, metformin, insulin, etc.
Ditching the toxic, processed, unnatural foods that our society pushes on us (with the government's help, as Hyman explains) and replacing them with the whole, nutritious foods our bodies were meant to have may be the most important change you ever make in your health. Hyman's 10-day plan is one way to make that change, and for many people, it will be just the right way.