DR. NATASHA TURNER ND'S BLOG

Dr. Turner’s Tweaks For Ketosis HORMONE DIET – 14 DAY DETOX SPRING 2019

Posted March 28, 2019

Updated by Dr. Natasha Turner ND

Our liver, kidneys and intestines are the body’s natural cleaning team. They all work together to package toxic compounds for removal. Over time, the function of these organs, especially the liver, can be compromised by illness, poor nutrition, stress, pollution or toxic lifestyle habits (e.g., drugs, alcohol or tobacco). When the clean-up process is not being carried out as it should, toxic byproducts cannot be properly neutralized. As a result, toxic compounds from the liver are reabsorbed and stored in the fatty tissues of the body rather than excreted. As you would expect, this toxic buildup leads to a dramatic increase in long-term health risks—and it doesn’t leave us feeling our best in the short term either. Complaints such as headaches, weight gain, acne, PMS, infertility and poor memory often arise when our detox organs are in need of some support. The benefits of detoxification include the following: 

Getting Started With Your Supercharged Hormone Diet Anti-Inflammatory Detox:

Stick to this anti-inflammatory diet for 14 days. If you’re currently experiencing symptoms (fatigue, headaches, gas, bloating, heartburn, acne, eczema, etc.) and find that they are still present at the end of the two-week period, you can extend your cleanse up to six weeks, if necessary, before moving on. Otherwise, on day 14, you’ll begin reintroducing some of the foods you’ve temporarily removed from your diet. The process on how to do this is explained in The Hormone Diet and The Supercharged Hormone Diet books.

 Supplement Specifics

I suggest starting the supplements right away and then set a start date a few days or so later to begin the detox diet portion. Before you get started, you should eat up (or get rid of) your current supplies of the foods that aren’t allowed during your detox. This will help you to avoid cheating or falling off the program. Plan your meals according to the detox rules. Shop for specific foods and supplements and make sure all of your social commitments involving alcohol are out of the way before you begin. Your detox will have two steps to it: week one, and week two.

The products I recommend for this detox (Note: These products will last one month or more, white the detox is 14 days, so that’s great for your liver and digestive health!):

  1. Foundation Detox Kit – Essential

Optional but Highly Recommended:

Diet Specifics:

WEEK One: Detoxification (Your Grain-free and Potato-free Week)

All foods that could trigger excess insulin release, spur inflammation or increase cravings are completely removed from your diet during this week.  This means you will avoid all grains and potatoes.

WEEK Two: Detoxification Continues (One daily serving of gluten-free grains or potatoes is now permitted)

We have included additional grain and potato selections but note that if you experience water retention, weight gain, cravings, increased hunger or fatigue after eating. This suggests that your body may not be ready to accept these types of carbohydrates yet.  In this instance, there is no harm in repeating the Week One plan, provided that you maintain your protein and healthy fat intake.

Should I be concerned with serving sizes during my detox?

Since the focus is determining food sensitivities during these 14 days, caloric intake at meal times is not the crucial matter. At this stage, however two to three meals a day and one to two Clear Complete Vegan Cleanse Shakes (one or two should be mixed with Clear Greens is a very easy approach to your detox). If you need a snack, be sure to stick to the permitted food list.

In addition to calming inflammation and food allergies, this willhelp restore the healthy blood sugar, leptin and insulin balance necessary to support weight loss and appetite control. At meal times, you can eat as much of the allowed foods as you want, with a couple of exceptions:

  • Avoid all grains and potatoes during your first week on the detox. However, during your second week, you may consume a maximum of one serving of the allowed gluten-free grain products (rice, bread, pasta, cereals) or potatoes including sweet potatoes or white potatoes per day. Your serving should be no larger than the size of your fist (or about ½ a cup).
  • You should limit nuts to two servings a day.
  • You should limit sheep or goat cheese to once a day – 1 to 2 tbsp.
  • If you have soy – limit it to one serving a day unless you are taking the ultra meal soy based products, which should be twice a day.

Make sure you avoid the forbidden foods. Please remember not to overly restrict your calories. If you cut your food intake too much, you’ll simply hamper your metabolism by creating (or aggravating) imbalances in your stress and blood sugar hormones. 

The following food groups must be removed from your diet during your body detox because they are inflammatory or allergenic:

Dairy products: yogurt, cheese, milk, cream, sour cream, cottage cheese, casein, whey protein concentrate. NOTE: 100% pure whey protein isolate and goat-milk cheeses are allowed.

All grains that contain gluten: wheat, spelt, rye, kamut, amaranth, barley. Note that most breads, bagels, muffins, pastries, cakes, pasta, durum semolina, couscous, cookies, flour and cereals are off limits, unless they are gluten free.

Corn: popcorn, corn chips, corn breads or muffins, fresh corn, canned or frozen niblets. White and sweet potatoes must be avoided during week one.

Oils: hydrogenated oils, palm kernel oil, trans fatty acids, soy bean oil, corn oil, cottonseed oil, vegetable oil, shortening and margarine. Flax oil supplements are also not recommended. Limit your intake of safflower and sunflower oil. Olive oil is okay.

Alcohol and caffeine: during your detox I recommend you cut these out completely. Too much of either one will elevate stress hormones and contribute to hormonal imbalance.

Peanuts and peanut-containing products: peanut butter, peanuts in the shell, trail mix containing peanuts, etc. Check labels carefully, as many products list peanuts as ingredients. The exception is B-Up protein bars, which may contain peanut butter.

Sugar or artificial sweeteners: table sugar (sucrose) and all products with sugar added must be cut out completely. Foods to avoid include rice syrup, maple syrup, honey, foods/drinks containing high fructose corn syrup, packaged foods, candies, soda, juice, etc.

Citrus fruit: oranges, tangerines and grapefruit. Lemons and limes are okay.

Red meats: pork, beef, lamb, all types of cold cuts, bacon and all types of sausages, except turkey or chicken sausages from a butcher.

The following anti-inflammatory and immune-enhancing foods are permissible during your detox program:

One serving of Grains and potatoes – size of your fist (during week two ONLY): millet, rice and rice products, buckwheat, rice pasta, rice cakes, rice crackers, potato or sweet potato. Have just one serving of per day – at dinner the size of your fist.  Starchy vegetables like squash, beets, carrots, turnip, pumpkin, peas and beans are permitted in both weeks of your detox.

Vegetables: unlimited amounts of all vegetables except corn. Potatoes including sweet potatoes and white potatoes are allowed during the second week only. All other starchy vegetables including squash, turnip, pumpkin, beets, carrots, peas are freely allowed in both weeks.

Fruits: unlimited amounts of all fruits except oranges, tangerines, grapefruit, canned fruits, raisins, dates and other non-organic dried fruits.

Spring Weight Loss/ Carb Conscious Dr. T Tweak: Stick to one fruit a day, preferable kiwi, berries, or watermelon during lunch or midafternoon. Better for fat loss not to have it in the morning at breakfast or the evening after dinner.

Beans: all beans are allowed. Skip chick peas and hummus if you want to make your detox more carb-conscious.

Spring Weight Loss/ Carb Conscious Dr. T Tweak: If you have a bean, consider it a starch source, and avoid hummus and chickpeas, the highest in carb bean.  

Two handfuls of Nuts and seeds: all nuts except for peanuts; all seeds are fine. Or 1 tbsp of nut butter – almond, cashew, etc.  just not peanut butter.

Spring Weight Loss/ Carb Conscious Dr. T Tweak: Skip the nuts if you are not working out. It is a simple way to reduce your fat intake, so that your body uses your stored body fat for fuel instead.

Fish and meat: all poultry (chicken, turkey, duck, etc.), fish and seafood are fine.

One serving of Dairy – 1 to 2 tbsp: feta (made from sheep’s or goat’s milk); goat cheese; small amounts of butter.

Spring Weight Loss/ Carb Conscious Dr. T Tweak: Skip the sheep and goat cheese if you are not working out. It is a simple way to reduce your fat intake, so that your body uses your stored body fat for fuel instead.

Oils: hemp oil, small amounts of butter, coconut oil and extra virgin olive oil are the only oils you should consume. Coconut oil spray is a great addition to your detox.

Eggs: both yolks and whites are okay.

Spring Weight Loss/ Carb Conscious Dr. T Tweak: Skip the yolks if you are not working out. It is a simple way to reduce your fat intake, so that your body uses your stored body fat for fuel instead.

Milks: oat, almond, and soy milks are fine but avoid those with sugar added.

Sweeteners: Xylitol (or other sugar alcohols) and Coconut sweetener are allowed. Small amounts of stevia but watch out for cravings.  

Soy products: Try to keep soy consumption to a maximum of one serving a day, if you choose to consume it. If you have been consuming a lot of soy prior to your detox – I would avoid it during your Supercharged Hormone Diet Detox as a potential food sensitivity.  Best choices are tempeh and whole soy beans – edamame, should you choose to consume it.

Meal Ideas – See page 225 of The Supercharged Hormone Diet for a complete meal plan and recipes.

Print this chart
Foods To Enjoy Foods to Avoid
Week 1 – Grains and Starchy Vegetables No grains or potatoes are allowed in Week 1 of the detox. All other starchy vegetables are allowed.   Week 2 – You may enjoy one ½-cup serving (or a serving about the size of your fist) a day of gluten-free grains or potatoes, including: millet, quinoa, buckwheat, rice and rice products, sweet potato and white potato. All grains and potatoes: wheat, spelt, rye, kamut, barley. This means you will cut out, bread, bagels, muffins, pastries, cakes, pasta, durum semolina, couscous, cookies, flour and cereals, millet, oats, rice and rice products, buckwheat, rice pasta, rice cakes, rice crackers, amaranth, slow-cooked oatmeal, sweet potato and white potato.   
Unlimited vegetables: all vegetables except for corn and potatoes. Corn: popcorn, corn chips, fresh corn, canned corn
Fruits: all fruits except for oranges, tangerines, grapefruit, dried fruits, raisins, dates, figs.   Citrus and processed fruits: oranges, grapefruit, tangerines, canned fruits, dried fruits including raisins, figs, dates and all other dried fruits.
All beans (maximum one serving a day): lentils, black beans, kidney beans, mung beans, chickpeas. Beans: all beans are allowed, but if you want to be more conscious of your carbohydrate intake, reduce or avoid consumption of chickpeas and white beans.
Two servings (one handful) nuts and seeds: all nuts and seeds except peanuts and pistachios. Choices include cashews, walnuts, brazil nuts, sesame seeds, pumpkin seeds, sunflower seeds, pecans, etc. Or 1 tbsp of nut butter. Peanuts: peanuts, peanut butter, pistachios any products containing peanuts or pistachios.
Fish and meat: all poultry (chicken, turkey, duck, etc.), fish and seafood. Red meats: beef, pork, luncheon meats/ cold cuts, sausage, bacon, lamb.
One serving (1 to 2 tbsp) dairy: feta (made from sheep or goat milk), goat cheese, small amounts of butter; replace dairy milks with almond or soy. Dairy: cow’s milk cheeses, milk, yogurt, sour cream, soups and sauces containing dairy.
Soy products (one serving a day): IF you have noticed digestive upset (gas bloating, indigestion or other symptoms) when you have eaten these products in the past, avoid soy. Choices include tempeh, soy nuts, soy milk and whole soy beans. Alcohol and caffeine: coffee, non-herbal tea, sodas, all alcoholic beverages.  
Sweeteners: both honey and maple syrup (in your salad dressing only); Stevia and xylitol are allowed. Sugar: table sugar, any product with sugar added, rice syrup, high fructose corn syrup, packaged foods, candies, soda, juice, etc.
Spices and condiments: all spices unless otherwise indicated; choices include cinnamon, cumin, dill, garlic, ginger, carob, oregano, parsley, rosemary, tarragon, thyme, turmeric, etc.   We have detox friendly spices at Clear Medicine. Spices and condiments: chocolate, ketchup, mustard, relish, chutney, soy sauce, barbecue sauce, other store-bought condiments.       We have detox friendly spices at Clear Medicine.
Oils and fats: canola oil, butter, hemp oil coconut oil and extra virgin olive oil are the only added fats you should consume.   Oils: hydrogenated oils, trans fatty acids, palm oil, soy oil, corn oil, cottonseed oil, vegetable oil, shortening, margarine, flax oil; limit your intake of safflower and sunflower oil.
Eggs: yolks and whites are fine  

DETOX Q AND A: A FEW COMMON QUESTIONS ANSWERED

What can I expect to feel while I am cleansing?

Headaches, fatigue, irritability and general malaise are common for as many as four or five days into the diet, as your body is doing a lot of house cleaning. Allow yourself time to rest if you feel sluggish. Drink lots of water and take extra vitamin C to reduce detox symptoms. By the third or fourth day, you should feel your energy increasing and mental focus improving. If you typically drink a lot of coffee, decrease the amounts you consume slowly throughout the first few days to minimize the effects of caffeine withdrawal. Also, drink at least two liters of water per day. Reverse osmosis water is best; spring water should be your second choice. Distilled water should be avoided because it may leach minerals out of our body.

If you need encouragement and motivation to keep you on track, remember this: the more severe your detox reactions, the more you really needed it!

Can I exercise during the detox?

If you usually exercise, continue with your current routine but be aware that headaches, fatigue or feelings of malaise are common during the first few days of a detox. If you experience these symptoms, allow your body to rest and select less intense forms of exercise such as yoga, walking or pilates. And be sure to keep drinking plenty of water.

If you are not exercising at this point, now is not the time to dive into an intensive workout regimen. You’ll have enough to think about already, so don’t try to do too much at once and at this stage it isn’t actually to your metabolic advantage. We’ll get you exercising once you reach Step 2. For now, I would like you to go for a walk after dinner, if only for just 15 or 20 minutes.

From this point onward, walking should be part of your life. Even a short stroll can be a simple and highly beneficial way to avoid cheating, falling off track with your diet and lessening the harmful effects of stress and fatty foods on your body. Studies prove that walking after an unhealthy meal can curb the effects of stress by reducing the amounts of fatty acids, sugars and stress hormones that are released into the bloodstream and subsequently stored as fat. Plus, this gentle form of exercise strengthens nearly every aspect of your body. Numerous studies have shown that heading out for even just a leisurely walk can prevent heart disease and offers excellent stress reducing effects. Exercise also promotes wakefulness and relaxation and improves the quality of your sleep.

Can I eat out when doing the detox?

Yes, you can still eat out. Japanese food, seafood, dairy-free risotto, Chinese food, salads, grilled chicken, fish or turkey, vegetables and potatoes are all fine, but keep an eye out for hidden sugars and unhealthy oils in sauces, soups and dressings. Don’t be afraid to ask your server for specific details about what you’re ordering. “May I please have my dressing on the side?” – always a good one as some restaurants drench the salads in it!

You should absolutely avoid fast food restaurants unless you are picking up a salad.

What should I do if I experience constipation (less than one bowel movement per day) during the detox?

Keeping your bowels moving regularly is critical at all times, but especially during your detox, to avoid accumulation and re-absorption of toxins from the bowels. On occasion, dietary changes or reduced intake of fibrous grains can cause constipation. Try one or more of these solutions to help things “move along” if you find you need some help:

  • Increase your intake of Clear Fiber (Mix of soluble and insoluble fiber, which helps regularity). Add one serving to your smoothies, salads or water.
  • Increase vitamin C. Take 3—8 g of vitamin C (spread out throughout the day, not all at once). Vitamin C is a natural laxative in higher doses. I recommend Effer-C from Douglas Labs one tsp per day in small amount of water at bedtime.
  • Take magnesium bi-glycinate. This supplement can encourage bowel movements because it’s a natural muscle relaxant. Take 200—800 mg per day. Start with a low dose and increase it gradually at bedtime until bowel tolerance.

Want to try this detox but feel like you need support? Why not register for The Hormone Diet Bootcamp? OR make an appointment with our NDs as they can guide you along with our Clear Medicine Wellness programs. As always we would love to hear from you. Call or text today to chat about the detox and get yourself started.

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