Profile photo of Mark Hyman, MD Written by

Top 10 Big Ideas: How to Detox from Sugar

Top 10 Big Ideas: How to Detox from Sugar

Here’s the not-so-sweet truth. We are killings ourselves by consuming truckloads of hidden sugar.

Sugar is the New Fat

Despite 40 years of Americans being brainwashed into thinking that fat is bad, it turns out it’s sugar, not fat, that makes you sick and overweight.

The facts are in, the science is beyond question. Sugar in all its forms is the root cause of our obesity epidemic and most of the chronic disease sucking the life out of our citizens and our economy — and, increasingly, the rest of the world. You name it, it’s caused by sugar: heart disease, cancer, dementia, type 2 diabetes, depression, and even acne, infertility and impotence.

The average American consumes about 152 pounds of sugar a year. That’s roughly 22 teaspoons every day for every person in America. And our kids consume about 34 teaspoons every day — that’s more than two 20-ounce sodas — making nearly one in four teenagers pre-diabetic or diabetic.

Flour is even worse than sugar. We consume about 146 pounds of flour a year. Think about it. That’s about one pound of sugar and flour combined every day for every man, woman and child in America. And flour raises blood sugar even more than table sugar. Even whole-wheat flour.

Food Addiction: Is It Real?

Here’s another shocking fact: Sugar is eight times as addictive as cocaine.

Being addicted to sugar and flour is not an emotional eating disorder. It’s a biological disorder, driven by hormones and neurotransmitters that fuel sugar and carb cravings — leading to uncontrolled overeating. This is not a limited phenomenon. It’s the reason nearly 70 percent of Americans and 40 percent of kids are overweight. In one study, Harvard scientists found that a high-sugar milkshake (compared to a low-sugar one) not only spiked blood sugar and insulin and led to sugar cravings, but it caused huge changes in the brain. The sugar lit up the addiction center in the brain like the sky on the Fourth of July. Think cocaine cookies, morphine muffins or smack sodas!

Why You Need a Sugar Detox

We need a clear path to detox from sugar, to break the addictive cycle of carb and sugar cravings that robs us of our health. And it only takes 10 days — or less. We need science, not willpower, to reverse this.

That’s why I created The Blood Sugar Solution 10-Day Detox Diet. Early last year, I invited more than 600 people to try it out, and they lost more than 4,000 pounds in 10 days. But more important, they did it painlessly by enjoying powerful addiction-reversing foods that rewired and reset their brains and bodies. No cravings, no bland or boring diet food, no deprivation. Just abundance and delight. And at the end of the 10 days, they got their bodies and their minds back, and learned a new way to eat and live that will last a lifetime — a long one!

More recently, another group of 30 people tried my plan, and had very similar results. You can read about their experiences and results . You’ll see for yourself how well it worked.

Top 10 Big Ideas

In my book, The Blood Sugar Solution 10-Day Detox Diet, you’ll learn how to make these top 10 big ideas for detoxing from sugar and refined carbs work for you in just 10 days.

1. Make a decision to detox

In my book, there are three simple quizzes to help you know you need to detox. If you answer “yes” to any of these questions, a sugar detox is your ticket to feeling great quickly and losing weight painlessly.

The first is the diabesity quiz. Do you have pre-diabetes or type 2 diabetes? (90 percent of Americans have not been diagnosed.) Do you have belly fat? Are you overweight? Crave sugar and carbs? Have trouble losing weight on low-fat diets? Have high triglycerides, low HDL (“good”) cholesterol or been told your blood sugar is “a little high”?

The second is a food addiction quiz. Do you eat when you’re not hungry? Experience a food coma after eating? Feel bad about your eating habits or avoid certain activities because of your eating? Get withdrawal symptoms if you cut down or stop eating sugar or flour? Need more and more of same bad foods just to feel good?

The third is the FLC Quiz (or the Toxicity Quiz). FLC stands for Feel Like Crap. FLC Syndrome has a list of symptoms including bloating, gas, reflux, irritable bowel, joint or muscle pain, brain fog, memory or mood problems, sinus or allergy symptoms and more. Millions of us have FLC Syndrome and don’t know we are only a few days away from health and happiness.

2. Be a turkey (a cold one)

There is no way to handle a true physiological addiction except to stop it completely. Addicts can’t have just one line of cocaine or just one drink. Go cold turkey. But you won’t have to white-knuckle it because if you follow these 10 Big Ideas you will automatically reset your body’s neurotransmitters and hormones. Stop all forms of sugar, all flour products and all artificial sweeteners — which cause increased cravings and slow metabolism, and lead to fat storage. Also get rid of anything with trans or hydrogenated fats and MSG (watch for hidden names). Ideally, for 10 days you avoid any foods that come in box, package or a can or that have a label, and stick to real, whole, fresh food. And the best way to really detox is to give up ALL grains for 10 days, too.

3. Don’t drink your calories

Any form of liquid sugar calories is worse than solid food with sugar or flour. Think of it as mainlining sugar directly to your liver. It turns off a fat storage machine in your liver, leading to dreaded belly fat. You don’t feel full, so you eat more all day and you crave more sugar and carbs. It’s also the single biggest source of sugar calories in our diet. That includes sodas, juices other than green vegetable juice, sports drinks, sweetened teas or coffees. One 20-ounce soda has 15 teaspoons of sugar; Gatorade contains 14 teaspoons of the stuff in one bottle. One can of soda a day increases a kid’s chance of being obese by 60 percent and a woman’s chance of type 2 diabetes by 80 percent. Stay away!

4. Power up the day with protein

Protein, protein, protein at every meal — especially breakfast — is the key to balancing blood sugar and insulin and cutting cravings. Start the day with whole farm eggs or a protein shake. I recommend my Whole Food Protein Shake. Use nuts, seeds, eggs, fish, chicken or grass-fed meat for protein at every meal. A serving size is 4-6 ounces or the size of your palm.

5. Eat unlimited carbs (the right ones)

Yes, that’s right. Unlimited carbs. Did you know that vegetables are carbs? And you get to eat as much as you want. Unlimited refills! There is one catch. I only mean the non-starchy veggies such as greens, the broccoli family (cauliflower, kale, collards, etc.), asparagus, green beans, mushrooms, onions, zucchini, tomatoes, fennel, eggplant, artichokes, peppers, etc. What’s out are potatoes, sweet potatoes, winter squash and beets — just for 10 days. Also skip grains and beans for 10 days. It supercharges the results so you lose weight and feel great.

6. Fight sugar with fat

Fat is not a four-letter word. Fat doesn’t make you fat, sugar does. Fat makes you full, balances your blood sugar and is necessary for fueling your cells. Along with protein, have good fats at every meal and snack including nuts and seeds (which also contain protein), extra virgin olive oil, coconut butter, avocados, and omega 3 fats from fish.

7. Be ready for emergencies

You never want to be in a food emergency when your blood sugar is dropping and you find yourself in a food desert such as an airport, the office, or in a maze of convenience stores, fast food joints and vending machines. You need an Emergency Life Pak. I have one with me all the time, filled with protein, good fats, and good snacks so I never have to make a bad choice. Here’s what’s in mine. Packets of Artisana nut butters and coconut butter, almonds, walnuts, pumpkin seeds, salmon jerky or turkey jerky, a can of wild salmon or sardines and unsweetened wild blueberries.

8. Swap distress for de-stress

If you are stressed, your hormones go crazy. Cortisol goes up which makes you hungry, causes belly fat storage and leads to type 2 diabetes. Studies show that taking deep breaths activates a special nerve, called the vagus nerve, that shifts your metabolism from fat storage to fat burning and quickly moves you out of the stress state. And all you have to do is take a deep breath. My Take Five Breathing Break is something you can do anywhere, anytime. Simply take five slow deep breaths – in to the count of five, out to the count of five. Five times. That’s it. Do this before every meal. Watch what happens!

9. Put out the fire (of inflammation)

Studies show that inflammation triggers blood sugar imbalances, insulin resistance, pre-diabetes and type 2 diabetes. The most common source of inflammatory foods other than sugar, flour and trans fats are hidden food sensitivities. The most common culprits are gluten and dairy. We often crave the foods we’re allergic to. Without them we feel lousy and want more. Quit gluten and dairy for ten days. Getting off them isn’t easy, but after just two to three days without them you’ll have renewed energy, relief from cravings, and will see many of your common symptoms disappear.

10. Get your zzzs

Getting less sleep drives sugar and carb cravings by affecting your appetite hormones. In human studies, depriving college students of just two hours of the recommended eight hours of sleep led to a rise in hunger hormones, a decrease in appetite-suppressing hormones and big cravings for sugar and refined carbs. You want more energy if you don’t sleep, so you go toward quickly absorbed sugars. Sleep is the best way to fight against the drive to overeat. You literally can sleep your cravings and your weight away.

All of these ideas and a goof-proof, step-by-step plan of how to make them work for you are in my new book. If you’re inspired to end your food addiction and your sugar and carb cravings, and renew and reboot your health, please join us on The 10-Day Detox Diet Challenge.

“If all Americans could to this! Our country would be happier, friendlier most importantly, healthier and gosh darn it…we could have world peace! Amen Dr. Mark Hyman! It’s a process that needs constant attention. Once your body reaps the rewards & you know you’re worth it- it makes TOTAL SENSE. Thank you!” ~ Marie N.


“I’ve never made a commitment to my health as I have with this detox. My doctor was skeptical and wanted to put me on insulin. I wanted to prove her wrong and was committed to go through the program to take my health back. It helped me realize how compulsive I’ve been with food. How I would reward my stressfull events with sweet treats. My husband joined me on the detox and he is also thrilled with the results. Thank you Dr. Hyman and staff for this amazing program.” ~ Jean Y.

Wishing you health and happiness,
Mark Hyman, MD

Mark Hyman MD is the Medical Director at Cleveland Clinic’s Center for Functional Medicine, the Founder of The UltraWellness Center, and a ten-time #1 New York Times Bestselling author.

Comments (97)

  • Is this like the metabolic typing book from Wolcott? Isn’t the same concept?
    Please let me know.
    Thank you.

    • I have a question for Dr. Hyman’s staff:

      I have been off sugar (though not grains) for 8 weeks. I love it. I have lost a little bit of fat, especially near the belly. I noticed I am feeling colder. Do you have any thoughts about this?


      • Hello Raminder,
        Congratulations for making such a significant change to your diet! If you are already slim, the loss of body fat may be affecting your body temperature. If you continue to notice this, see your doctor to rule out other potential causes.
        Wishing you the best of health,
        Dr. Hyman Staff

  • I just brought the book today and am going to make this life style change and when I overcome my bad habits and became a healthy example, I will help my family, co-workers, church and anyone one else. I will be a sounding board for this message!!

  • I was wondering what protein you can recommend to take with you when you are allergic to nuts and also have IBS so can’t have many of those veggies you recommend – FODMAPS diet as helped my IBS but I am starving all the time and went to an anorexic state. I finally started eating rice flours and can eat peanut butter – I make peanut butter flourless muffins but tend to eat 4 a day to keep me satiated and not eating bad foods!! I went detox for 2 months an did feel good – but cannot sustain this way of eating for much longer as I can’t have avocado either as I have a histamine intolerance issue. I cannot eat fruit either. I know the chances of you responding are slim but I do hope you do as I need some serious advice as I am already back to eating packaged foods like lentil chips, rice flour pancakes from a box – organic though!! sweet potatoes, chicken as always but now use coconut nectar sauce for seasoning. thxs in advance for any advice from anyone! PS I was also eating beef or bison (grass fed) every dinner but now sick of it – can’t have fish either. So basically I am starving after 2 hours of eating a protein meal. Coconut oil makes me nauseas!

    • Hi Barb,
      Thank you for your interest In Dr. Hyman’s work. Unfortunately he cannot provide you personalized medical advice in this forum. In order to provide you the proper care you need we hope you will seek the attention of a local qualified Functional Med practitioner soon. To locate a doctor near you who practices functional medicine like Dr. Hyman, go to and scroll down to where it says “locate a practitioner” and enter your location. Progress accordingly from there.

      You can also make an appointment to be a patient at Dr.Hyman’s UltraWellness Center in Lenox, MA. Please go to:

      Did you know you can work with Dr. Hyman’s nutritionists virtually? For personalized nutrition coaching where you can receive 1:1 support with Registered Dietitians, please see:
      Wishing you the best of health,
      Dr. Hyman Staff

  • What then do you do after the 10 days? Do you go back to gluten, dairy, grains and potatoes?

    • Hi Laura, the after detox process is outlined in the book. While some people jump back into their old eating habits, if you’ve broken the addictions and are feeling great, why would you?! The book (which can be found ) outlines the process for reintroducing those foods to see how you react to them.

    • Hi Tina,
      Thank you for your question and for your interest in Dr. Hyman’s work. Eliminating dairy does include yogurt and keifer too!
      Wishing you the best of health,
      Dr. Hyman Staff

  • Hi,

    I have looked at this way of eating and notice that it relies heavily upon tree nuts and seeds. What can I use to substitute, as I’m very allergic to tree nuts and seeds. (I see that they are in the smoothies and in most of the daily snacks)

    Thank you.

    • Hi Tom,
      Yes, we have many people who prefer vegetarian or vegan diets and follow the 10-Day Detox Diet. And, Dr. Hyman has created a special 10-Day Detox Vegetarian & Vegan Guide to provide you with guidelines for customizing the meals to fit your needs.
      In health,
      Dr. Hyman Staff

  • I am currently on week four of no sugar (including fruits and any sweeteners of any kind) and I have for the past week had bad headaches, dizzyness, nausea to the point I have had to take time off work and cancel my birthday party. It is on and off not all the time but very distressing all the same. Not sure what to do as I have not had this before. I had hypoglycemia as a kid would this be a factor???

    • Hi Nirvana,
      Thank you for your interest In Dr. Hyman’s work. Unfortunately he cannot provide you personalized medical advice in this forum. In order to provide you the proper care you need we hope you will seek the attention of a local qualified Functional Med practitioner soon. To locate a doctor near you who practices functional medicine like Dr. Hyman, go to and scroll down to where it says “locate a practitioner” and enter your location. Progress accordingly from there.
      Wishing you the best of health,
      Dr. Hyman Staff

  • Can I continue taking fenugreek while doing the 10 Day Sugar Detox? I’m using it for breast feeding. Thanks!

    • Hi Janie,
      We recommend that you work with your doctor to determine if the meal program and nutrition guidelines in the 10-Day Detox Diet is right for you.
      Wishing you the best of health,
      Dr. Hyman Staff

  • Hi,
    I have struggled with food addiction for years. I am currently trying to detox my body from all sugar and flour. I feel that even whole grains set me up by causing me to crave sugar. What keeps happening is that I last for about a week and then I end up binge eating on carb-filled foods.I feel that I have had the most success/least amount of cravings when I have been completely grain/legume free. I am not overweight; I am a nursing mother and I have seen a drop in my milk supply when I eliminate whole grains and beans completely. Please let me know if you have any suggestions!! I really want to try this for 10 days but I worry about the milk supply issue. Thank you.

  • Pingback: Sugar – What You Need to Know | The Level Grind

  • I am not sure the place you are getting your info, however good
    topic. I must spend a while studying much more or working out more.
    Thank you for wonderful info I was looking for this information for my mission.

  • Sugar is not 8 times as addictive as cocaine, that is just bad science. Just because it may release say 8 times as much dopamine in the brain, does not mean it is more addicting. Cocaine inhibits dopamine reuptake, rather than releases any significant amount so I could see people misinterpreting science. It seems odd listening to any article that makes such claims.
    However, the 10 reasons are good ones, I was just a bit thrown off by the cocaine claim.

  • And after a quick search on Google I see some questionable articles about rats given the mutually exclusive choice between cocaine or sugar, choosing sugar over cocaine… but fails to name any of the controls, circumstances, and doses. Now my question is, where are you getting your information? Could you post it publicly?

  • Everything is very open with a really clear clarification of the issues.

    It was really informative. Your site is very useful. Thank you for sharing!

  • I was about halfway through my detox and came down with a bad cold & nausea, so I’ve only been able to drink gingerale and eat light carbs (crackers, etc. all the bad ones..!) the past 2 days. Do I need to start over the ten days once I’m well? What do you recommend people eat when ill and nothing wholesome sounds appetizing?

  • Pingback: Reducing Your Sugar Intake – Where Sugar is Hiding |

  • It’s awesome to pay a quick visit this web site and reading the views of all friends about this post, while I am also zealous of getting familiarity.

  • Thank you for some other informative site. The place else could I am getting that kind of info written in such an ideal
    method? I have a venture that I’m simply now working on, and I’ve been on the look out for
    such information.

  • I don’t even know how I ended up here, but I thought this post was good.

    I do not know who you are but certainly you are going to
    a famous blogger if you are not already 😉 Cheers!

  • I have completed the 10 detox and it is a great start. I lost 10 pounds and five inches but more importantly I have quit sugar, flour, dairy.. However, I was wondering when I am going to get more energy. I have been really tired since the fourth day. I am now on day 11. I would love to know what that is about. I have also done all the supplements. Thanks bern

    • Hi Bern,
      Congratulations for completing the 10-Day Detox Diet and your spectacular results! Be sure that you are meeting your energy needs by eating every 3-4 hours, and don’t forget to drink plenty of fluids. Stick with it and your energy will soon be better than ever.
      Wishing you the best of health,
      Dr. Hyman Staff

  • Thanks for sharing your thoughts. I truly appreciaate your efforts
    and I will be waiting for your further post thank you once again.

  • Is there a facility in the US that has a residency program that features the 10 Day Detox program that is approved or endorced by Dr. Hyman?

  • hi i’m 18 years old and I’m going into my freshman year of college. I’ve lost 60 lbs my freshman year of high school but struggled to keep it off.
    i just completed my third day of the detox. I haven’t weighed myself yet but in just two days i lost 3 lbs!!!!!

    I think the hardest part for me is having no coffee or fruit!! or gum!!

    also, after the detox.. do you think it would be bad to have non dairy water based ice-cream? i’m sure it has sugar but it’s the best I can find… and I know down the road i’m going to eat it again at some point.

    oh and how many of the omega 3 eggs am i allowed?????????

    • Hi Angelica,
      I’m so glad to hear that the 10-Day Detox Diet is going well for you! Dr. Hyman recommends reducing all forms of sugar to maintain the great results you are experiencing. This doesn’t mean that you won’t ever eat sugar again. Be sure to read the nutrition facts label on each of your options to choose the highest quality product. If it has a long list of ingredients you don’t recognize, look for a better option! Enjoy up to two eggs per day for your protein choices.

      Did you know you can work with Dr. Hyman’s nutritionists virtually? For personalized nutrition coaching where you can receive 1:1 support with Registered Dietitians, please see:
      Wishing you the best of health,
      Dr. Hyman Staff

  • Could you please comment on whether this is recommended for breastfeeding mothers? I’m planning to start next week but want to be sure it’s safe. My son will be 8 months thanks!

    • Hi Meagan,
      Yes, the Blood Sugar Solution 10-Day Detox diet is filled with nutritious whole foods including lean protein, vegetables, fruit, and healthy fats from nuts, seeds, olive oil, and coconut oil. The diet excludes foods that are common allergen and is safe for you and your baby while you are breastfeeding. For additional support, did you know you can work with Dr. Hyman’s nutritionists virtually? For personalized nutrition coaching where you can receive 1:1 support with Registered Dietitians, please see:
      Wishing you the best of health,
      Dr. Hyman Staff

  • Hi, I’m on day 2 of the detox diet and I would like to know if seeds are also unlimited like the non starchy veggies, the book doesn’t specify. Thank you.

    • Hi Susana,
      Thank you for your question. Seeds are not unlimited, but they are an important source of minerals, healthy fats, and fiber. Use seeds as indicated in your Breakfast Detox shakes and as one of your health fat choices at lunch and/or dinner. A good serving size is 1-2 tablespoons if your meal also contains other sources of fat.
      Wishing you the best of health,
      Dr. Hyman Staff

    • I actually stopped craving sugar and also coffee and even alcohol and my body started to ask for great nutrition ever since I cleared all heavy metals from my brain and cells using a natural detoxifier, that just came onto the market. Toxins have their own agenda and needs and when they are no longer in the body, more natural cravings will be there. Be healthy, Sandra

      • Sandra could you share a little more about the natural detoxifier used to clear heavy metals?

  • Pingback: Strawberry Crisp

  • Pingback: Another post about sugar, an article with Mark Hyman | Jin Shin Jyutsu Sverige

  • To date, we have discovered that artificial sweeteners can cause memory loss, sleep problems, weight loss resistance, headaches and increase cravings. Truly, many wannabe sugars haven’t even been around long enough to complete the list of their negative side effects.

  • I just started the detox and am curious about eating fruit. The only fruit I can eat is the berries in the smoothie for breakfast? Also I am not a fan of some of the ingredients in the smoothie (or would really prefer not to have a smoothie at all, but some other breakfast, like eggs and sautéed spinach and mushrooms). Is that allowed? Can I eat apples, grapes, stone fruit and melons?

    • Hi Cynthia,
      Yes, feel free to eat an alternative breakfast of eggs and sauteed vegetables, plus 1/2 cup berries if you choose. Avoid other fruits during the 10 days to optimize your blood glucose and insulin function.

      Did you know you can work with Dr. Hyman’s nutritionists virtually? For personalized nutrition coaching where you can receive 1:1 support with Registered Dietitians, please see:
      Wishing you the best of health,
      Dr. Hyman Staff

  • Very interesting and yes I think anyone with half a brain must agree. we run a detox retreat and I can say YES it is sugar in all its forms which makes people over weight. When you look at the amount of fat one consumes in a day, it could not be the fat which makes people over weight. It is the carbs which put the weight on. Want to lose weight, give up sugar, bread and all types of pasta.
    I will buy the book and read it and let you know what I think.
    thank you for a most interesting article.

  • I really like the fight sugar with fat paragraph. Fatty fish, coconut oil, nuts and others are all beneficial. Cutting sugar whether it is refined white sugar, high fructose corn syrup or any other bad sugar is s important not only for weight control but as pointed out, for detox as well.

  • I am highly motivated (in relatively good shape) and currently doing the 10 day detox. I am on day 3 and I’m having a lot of craving for chocolate mostly or anything sweet. I am following the meal plans and snack on nuts, olives, veggies. It really doesn’t matter how much I eat of the allowable foods for the 10 day detox the cravings do not go away. I know I have to be the outlier right? Not sure how to fix that.

    But overall I love your books and the Science you share. I constantly bring up ideas or studies with professors at my university that contradict main stream thought on nutrition. You are an inspirational leader Dr. Hyman that is helping thousands of American’s change their lives for the better. Thank-you for your hard work!

  • I think the paleo diet has the same idea of your detoxing diet and I believe it’s a great idea but I found it hard to convince ppl that sugar is worth than fat
    My question is is butter (came from grass fedded animal) also consider a good fat ?
    Thanx a lot

    • Hi Maali,
      If you have no sensitivities to dairy, then grass-fed butter may be a good choice for you. We recommend extra-virgin olive oil, coconut oil, avocado, nuts, nut butters and seeds as good sources of fat for the 10-Day Detox program.
      Wishing you the best of health,
      Dr. Hyman Staff

  • AMEN!

    One of the most common misconceptions when I begin with a new client is that FAT is the bad guy!

  • Hi, can this detox be done while pregnant? I’m 3 months and desperately need to detox from sugar. It’s causing so much physical pain. Thanks

    • Hi Stacey,
      Yes, you can follow the Detox Diet while pregnant but we recommend that you continue with your prenatal multivitamin and/or other supplements recommended by your doctor and that you continue to include healthy, fiber-rich carbohydrate foods in your diet. See the guidelines for the Basic plan in the 10-Day Detox Diet for additional details.
      Wishing you the best of health,
      Dr. Hyman Staff

  • I cut sugar on most liquids, I drink a glass of warm water with honey every morning and when I drink teak, I use honey. Where does natural honey fits into all of this?, is it considered as bad as sugar for the 10 days detox or even long term use?


    • For the 10-Day Detox, all forms of sugar including honey are excluded. After the 10 days, there are three transition plans with the “Basic Plan” including small amounts of honey in some recipes. To learn more, consider joining us for a 10-Day Detox Challenge or try the program yourself.
      Wishing you the best of health,
      Dr. Hyman Staff

  • I believe each word this guy talk about DETOX diet! For me the results has been fantastic! My body, my health, my humor, everyhing on my routine is much better after to change my food to detox menu. It is wonderful!

    • Hi Barbara,
      The Mary’s Gone crackers do contain organic brown rice and quinoa, and they are appropriate for anyone following Dr. Hyman’s Basic Plan as outlined in the 10-Day Detox Diet and Blood Sugar Solution programs. If you are currently excluding grains from your diet, then of course these would not be a best choice for your emergency food kit.
      Wishing you the best of health,
      Dr. Hyman Staff

  • This whole nutrition thing can you make you crazy. Furhman M.D., says no animal protein, no eggs, just beans and rice mainly with fruits and veggies. Oz says yes to animal protein. Mercola says yes to animal protein. Hyman says yes to animal protein. Furhman says no to animal protein because it is related to cancer causation. The others don’t seem to say this. I’d rather eat a diet without animal protein and just eat beans, rice, veggies, and fruits.

  • hi i recently got a nutri bulit most of the formulars contain some fruit ,how bad for you is fructose ,i feel better for using it but most of the drinks wouldnt tast that great with out the fruit ,none of the instant changes have happened but i do feel better, i use frozen berries bananas melon pine apple melons for veges i use kale rocket baby spin carrots nuts almonds wall nuts lind seed pumkin seed,i have gone a bit to the fruit side latly im having trouble with sugar in tea a few cups a day should i amp up the veges again ,realy trying to learn about all this is a bother,i find it hard to believe fruit is as bad as some say it is what do you think?

  • I am on day 9 of the 10 Day Detox plan and feel pretty good (except for a cold I developed, which seems odd to happen when I’ve cut so much out). I plan to continue the plan until I see many more results, but my question is about fermentation. I’m a big believer in it and like to have sauerkraut, cream fresh, and Kombucha for the good probiotics. Since the sugar is fermented, are these strictly no no’s?

    • Hi Tawny,
      Fermented foods such as sauerkraut, kimchi, and other fermented vegetables are appropriate for the 10-Day Detox program. Fermented dairy products are not included as there is no dairy included in the program.
      Wishing you the best of health,
      Dr. Hyman Staff

  • Pingback: I'm a Rapid Cycling Sugar Junkie. I Need a Sugar Detox. -

  • I bought a glutton free/sugar free chocolate on my 8th day off the diet just to help ward off chocolate cravings. I read the label and saw no mention of any type of sugar. After having a couple pieces on my 8th and 9th day, I thought to myself that it tasted too good to be true, and I was right because it contained maltitol. Have I completely ruined the 10 day diet and should I start over?

    • Hello Kari,
      Eating a small amount of chocolate will not require starting the 10-Day Detox diet over again. Simply continue following the program until your sugar/carb cravings are eliminated. It is fine to continue with the program well beyond the 10 days if you choose to.
      Wishing you the best of health,
      Dr. Hyman Staff

  • Pingback: Grapefruit | Heritage At Play

  • Pingback: Antiaging Medicine | Heritage At Play

  • Pingback: Sugar Health Effects: The Hidden Dangers of Sweets - Aligned Modern Health

  • Pingback: 7 Hints for a Healthy Sugar Detox

  • my husband has gastritis with gas, bloating, diarrea. we have been on the detox 5 days but his gas and diarreah seem to be worse. he quit dairy about 5 months ago and caffein two weeks ago. when i saw dr hyman on dr oz and told him about the lady who was cured from IBS he said he would try anything to rid himself from the intestional problems. He is not used to eating many If he doesnt feel better, how can he . he is a bread and potatoes person. Do you think this will go away if he stays the course? If he doesnt improve how can he know what to add back after the 10 days.

    • Hi Mary,
      If your husband’s symptoms don’t improve on the nutrition guidelines for the 10-Day Detox, we recommend seeking the attention of a local qualified Functional Med practitioner. To locate a doctor near you who practices functional medicine like Dr. Hyman, go to and scroll down to where it says “locate a practitioner” and enter your location. Progress accordingly from there.
      Wishing you and your husband the best of health,
      Dr. Hyman Staff

  • I was reading about the 10 day detox from sugar. It says do not eat beans for 10 days. I’m a pescetarian most of my protein, comes from beans. Is there another recommendation?

    • Hello Yolanda,
      Feel free to choose fish, eggs, or organic, non-GMO tofu or tempeh for your proteins during the 10 days.
      Wishing you the best of health,
      Dr. Hyman Staff

  • I am on day 12 of no sugar… or so I thought. I searched the web because I feel awful as far as a dull headache, nausea, light face/head sweats at times, and I was wondering when this was going to end. I found out that I’m still getting sugars in that I have been eating whole grain bread, a tortilla here and there and flavored ice tea. So, I am going to move forward at this point and eliminate them. I don’t know about gluten free as gluten free food tastes awful unless it’s whole food. But, I am eating whole foods and cooking chicken and veggies etc. I lost 5 lbs in the first week. Haven’t weighed myself this week. I’m still eating 3x a day with almonds or fruit as a snack. I literally was eating Peanut M&Ms or Hershey w/ Almonds every night before bed with Nerds as a chaser for years. Stopping was tough the first days, it’s getting better now. I just need these symptoms that feels like I’ve got the flu to go away. On to better health. Thanks for the tips.

  • Pingback: The Diet | Consciously Built

  • I’m 17 and I have hypothyroidism. I’m already allergic to gluten and dairy, so I don’t eat those, but I think I should also cut out sugar. I’m going to try the sugar detox because I think it will help improve my ht symptoms and maybe I can finally lose weight. I’ve never been fat, but I’ve always had some excess weight that I can’t lose no matter what. I’ve restricted my calories time and time again, but I think it’s time I try changing my diet. Thank you for the article!

  • I have done the detox diet and am close to finishing the post 6 weeks before reentering foods. For the second time since starting the detox I have a metallic taste in my mouth and am bruising more easily. I have added vitamin c supplement, but I am unsure what else to do for the bruising and no idea where the metallic taste has come from. Any ideas? Also, any thoughts on flavored, sparkling waters such as LaCroix? Thanks much

    • Hello Stacy,
      Flavored sparkling waters that do not contain sweeteners are a great choice to help keep you hydrated. It is very easy to make your own using fresh lemon, lime, cucumber, basil or mint. We are unable to diagnose what may be causing the metallic taste and bruising that you are describing in this forum and recommend scheduling a visit with your doctor if the symptoms persist.
      Wishing you the best of health,
      Dr. Hyman Staff