How to Do the 10-Day Detox Diet Plan
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A friendly guide to resetting your health, boosting your energy, and nourishing your body with real food
Ready for a Fresh Start?
Feeling tired, bloated, or just “off”? You’re not alone. Between busy schedules, modern diets, and the constant rush of everyday life, it’s easy for our bodies to feel out of balance. If you’ve been experiencing things like joint pain, sinus problems, digestive issues, or even brain fog, it might be time for a little reset.
The good news is that you don’t need months of extreme dieting or fancy supplements to feel better. The 10-Day Detox Diet, created by Dr. Mark Hyman, the director of the UltraWellness Center and chief medical officer of Function Health, is a short and powerful way to help your body heal naturally.
According to Dr. Hyman’s website (drhyman.com), this plan isn’t about deprivation—it’s about giving your body what it truly needs to thrive: real food, deep rest, and a gentle reset for your natural detoxification systems.
What Is the 10-Day Detox Diet?
Dr. Hyman’s 10-Day Detox Diet is designed to help you “unhook” from sugar, processed food, and the wrong foods that throw your blood sugar, energy levels, and mood out of balance. In just 10 days, you’ll focus on eating whole foods, improving your digestion, reducing inflammation, and boosting your immune system.
The goal is to restore your body’s extraordinary healing and reparative systems so you can feel better—fast. Think of it as pressing the reset button for your health.
On his site, Dr. Hyman explains that this program supports your body’s natural detoxification systems to work at their fullest extent. It’s not a juice cleanse or a starvation plan—it’s a structured dietary protocol filled with real food, healthy fats, and nutrient-dense ingredients.
Why This Works
Modern diets—what Dr. Hyman calls the “modern industrial diet”—are packed with sugar, processed junk, and refined oils. Over time, these foods can lead to weight gain, high blood sugar, insulin resistance, joint pain, and even high blood pressure.
The 10-Day Detox Diet works by taking away those harmful foods and replacing them with the right foods—whole, healing, and nourishing meals that help balance your hormones, blood sugar, and digestion.
When you give your body what it needs—leafy greens, whole grains, healthy fats, and clean proteins—your natural systems can do what they’re meant to do: repair, renew, and thrive.
Dr. Hyman calls this approach “a health revolution” because it gives people real results in a short time frame.
A Quick Note Before You Begin
This plan is meant for educational purposes only. It’s not intended to replace medical advice, diagnose, or treat any condition.
If you have high blood pressure, diabetes, insulin resistance, or any ongoing medical conditions, talk to your licensed healthcare provider before making major changes to your diet. Always maintain a proper doctor-patient relationship—this blog isn’t a substitute for that.
Individual results will vary, and the only way to find out how your body responds is to try it safely and mindfully.
Step One: Create Your Detox Shopping List
Before Day 1, you’ll want to prep your kitchen with all the right foods.
Dr. Hyman’s official program includes a shopping list full of real food that supports your body’s repair systems and natural detoxification pathways.
Here’s a simplified version inspired by his plan:
Fresh Produce
Leafy greens (spinach, kale, chard, arugula)
Root vegetables (carrots, beets, sweet potatoes)
Citrus fruits (lemons, limes, oranges)
Fresh fruit (apples, pears, berries)
Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
Protein Sources
Fresh fish (wild salmon, sardines)
Pasture-raised poultry
Plant-based options (tofu or tempeh for vegan diets)
Healthy Fats
Extra virgin olive oil
Avocados
Pine nuts, sunflower seeds, and sesame seeds
Pantry Staples
Herbs and spices (turmeric, garlic, ginger)
Lemon juice
Clean water or herbal teas
Small portions of whole grains like quinoa or brown rice (optional during re-introduction)
Avoid filling your cart with junk food, fruit juice, and dairy products—they’ll stall your progress.
Step Two: Follow a Simple Meal Plan
Dr. Hyman’s 10-Day Detox Program includes a comprehensive weekly schedule that maps out what to eat each day. The idea is to simplify your choices so you can focus on how you feel—not what’s next on the menu.
Here’s a friendly outline you can follow, inspired by his official guidance:
Morning
Start your day with a tall glass of water and lemon juice. Take a few deep breaths, stretch, or practice light movement to wake up your body’s natural energy.
Then, enjoy a nutrient-rich breakfast like:
A smoothie made with leafy greens, fresh fruit, chia seeds, and almond butter
Or sautéed spinach with olive oil, eggs, and avocado
Lunch
Keep lunch colorful and satisfying:
A large salad with mixed greens, grilled chicken or tofu, pine nuts, and extra virgin olive oil dressing
Add root vegetables or fresh citrus for brightness
Dinner
Dinner is simple and soothing:
Grilled fresh fish with roasted root vegetables and a side of leafy greens
Drizzle everything with olive oil for heart-healthy fats
Snack Ideas
If you need a little something between meals:
A handful of sunflower seeds or almonds
Sliced apples or pears
Step Three: Add Healthy Habits
The 10-Day Detox isn’t only about food—it’s a full-body reset. According to Dr. Hyman’s site, habits like deep rest, gentle movement, and stress management are equally important.
Each day, try to:
Get 7–8 hours of sleep for true deep rest
Take a short walk or light stretch after meals
Drink plenty of water to help your body’s natural detoxification systems
Limit screen time before bed
Practice gratitude or journal how you feel each day
Even small changes can help lower inflammation, boost your immune system, and stabilize your energy levels.
Step Four: Follow the 10-Day Schedule
Many people find that the first step—simply starting—is the hardest. But once you get through Days 3–4, cravings drop dramatically and energy begins to rise.
Track Your Progress
Dr. Hyman’s website provides a Medical Symptom Questionnaire, which helps you record how you feel before and after the detox.
You can rate things like:
Energy levels
Digestive issues
Muscle aches
Joint pain
Brain fog
Mood
By Day 10, most people notice that their blood sugar feels more stable, their body weight may decrease slightly, and they feel lighter, clearer, and more focused.
Even if the scale doesn’t move much, pay attention to your energy—that’s often the first sign your body’s healing systems are kicking in.
Step Five: Focus on the Right Foods
To get the best results, it’s important to stick closely to the “yes foods.” Dr. Hyman divides them into whole food groupsthat nourish every part of your body.
Leafy Greens
They’re packed with fiber, magnesium, and antioxidants that support detoxification and help balance blood sugar.
Fresh Fish or Plant Proteins
Protein gives your liver the amino acids it needs for detoxification and helps maintain muscle mass.
Healthy Fats
Heart-healthy fats like olive oil, avocados, nuts, and seeds reduce inflammation and support your brain and hormones.
Citrus Fruits
Vitamin C from lemon, lime, or orange boosts your immune system and supports your body’s repair mechanisms.
Root Vegetables
Beets, carrots, and sweet potatoes are grounding and packed with nutrients that nourish your liver and digestion.
Avoid the “wrong foods” during this period:
Sugar and refined carbs
Dairy products (temporarily)
Alcohol
Processed snacks and sodas
Industrial seed oils
Fruit juice (stick to whole fruit instead)
Realistic Expectations
In his book and website, Dr. Hyman shares that participants in the 10-Day Detox Program often lose around 7 pounds, lower their blood pressure, and report a big boost in energy levels and mental clarity.
But remember: individual results vary. Some people see dramatic changes, while others notice subtler improvements like better digestion, glowing skin, or reduced cravings.
The key is consistency—and compassion for yourself. It’s a 10-day reset, not a punishment.
After the Detox: Keep the Momentum
Once you finish the program, you’ll likely feel too good to go back to old habits. That’s the best part!
Here’s how to maintain your success after Day 10:
Keep eating real food most of the time
Limit sugar and processed snacks
Enjoy whole grains and fresh fish in moderation
Continue your balanced diet of veggies, healthy fats, and lean proteins
Prioritize deep rest and stress management
Stay active—it supports your immune system and helps maintain your new body weight
You can even repeat the 10-Day Detox every few months as a “mini-reset.”
Extra Tips for Success
Dr. Hyman often says the only way to know if this works for you is to do it and pay attention to your body. Here are some helpful pointers:
Prep ahead: Batch-cook veggies and proteins so you’re never stuck.
Plan your meals: Having a clear schedule helps you avoid reaching for junk food.
Listen to your body: If you feel dizzy or fatigued, make sure you’re eating enough and staying hydrated.
Get support: Follow Dr. Hyman’s Health Bites, Longevity Insights, or The Doctor’s Farmacy podcast on his site for expert interviews and motivation.
Stay connected: Join his weekly newsletter channels for fresh recipes and updates from the field of functional medicine.
Why It’s More Than a Diet
The 10-Day Detox isn’t just a meal plan—it’s a mindset shift toward healthy living.
It helps you reconnect with your body’s signals, understand which foods fuel you, and which make you sluggish. It’s not about restriction; it’s about freedom—freedom from cravings, fatigue, and confusion about what to eat.
Dr. Hyman describes it as a journey back to your body’s natural intelligence. Once you feed it the right foods, the body knows exactly how to heal.
Full Disclaimer
This article is for educational purposes only and does not replace medical advice or establish any provider-patient relationship.
Always consult your licensed healthcare provider before starting a new dietary protocol or supplement program, especially if you have high blood pressure, insulin resistance, diabetes, or other medical conditions.
Results may vary depending on your individual health, genetics, and lifestyle. This information is shared under the laws of Texas and is not intended for any particular purpose beyond general wellness education.
For more information and resources, visit Dr. Mark Hyman’s official site at drhyman.com.
Conclusion: You’ve Got This
The 10-Day Detox Diet is a short, empowering way to reset your body, clear your mind, and spark a lifelong commitment to healthy eating and balanced living.
By focusing on real food, whole grains, heart-healthy fats, and the right foods for your body, you’ll not only experience renewed energy levels—you’ll feel more connected to your health than ever before.
So grab your shopping list, stock up on your favorites, and take that first step toward your very own health revolution. Your body’s ready.