The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast (57 page)
Authors: Mark Hyman
Tags: #Health & Fitness / Diet & Nutrition / Diets, #Health & Fitness / Body Cleansing & Detoxification
The best way to eat legumes is by pairing them with a high-quality protein such as fish or chicken. For example, enjoy 3 ounces of broiled wild salmon served over ⅓ cup of lentils, alongside a plate of lightly sautéed kale for a power lunch or quick dinner.
The Basic Plan transitions you into nongluten grains, low-glycemic fruit, and a small amount of starchy vegetables. This plan is the same as the Basic Plan outlined in
The Blood Sugar Solution
and is ideal to keep your healing and weight loss going long-term.
Follow the Basic Plan if:
You have normal blood sugars and blood pressure but still want to continue with weight loss or still have belly fat.
You have any health conditions, inflammation, or generally don’t feel fabulous.
You don’t have a history of heart disease or diabetes.
Your lab tests show you are a “skinny fat” person with high triglycerides, low HDL, small LDL particles, high blood sugar and insulin.
Here is the protocol for the Basic Plan:
Continue to eliminate all gluten and flour-based products (including gluten-free goods), plus dairy, and all forms of sugar and sweeteners.
Avoid inflammatory beverages (regular and decaf coffee, alcohol, soda, and juice).
Continue to avoid processed foods.
Include as many nonstarchy vegetables as you want in all meals and snacks.
Include 4 to 6 ounces of lean protein in each meal.
Include gluten-free grains (such as quinoa, black rice, and buckwheat) in their whole-kernel form. Ideally, stick with just one serving per day, but you can occasionally have up to two (see box below for portion sizes). Avoid processed grains or any flour products!
Include nutrient-dense starchy vegetables such as sweet potatoes and winter squash, ideally just one serving per day, but you can have up to two (see box below for portion sizes).
Include low-glycemic fruit such as apples, pears, berries, or pomegranate, 1 to 2 servings per day (see box below for portion sizes).
Include beans and legumes, 1 to 2 servings per day (see box below for portion sizes).
Have one serving of a healthy fat (e.g., ¼ avocado or 1 tablespoon extra virgin olive oil, walnut oil, sesame oil, extra virgin coconut butter, or nut or seed butter such as almond or cashew) with each meal.
Continue with your daily practices: thirty minutes of physical exercise, Take-Five Breathing Breaks, UltraDetox Bath, journaling, tracking results, hydration, and seven to eight hours sleep.
Continue with the 10-Day Detox Basic Supplement Pack, outlined
here
.
Use your favorite recipes from the 10-Day Detox or experiment with some new ones from the “Basic Plan” section of
The Blood Sugar Solution Cookbook.
