Give up 7 things for 10 days.

The 10-Day Diet Challenge can dramatically change your health in as little as ten days. I am going to ask you to give up 7 things for 10 days. Many people have already completed their 10-day challenge and have experienced improved health as demonstrated by lowering of blood pressure, blood sugar, cholesterol, body fat, waist size, and body weight. Most people also report an increase in energy, less brain fog, and fewer body aches.

It's simple and clean.

It's designed to reduce the total amount of sugar and high glycemic carbohydrates that are consumed. These are the things in your diet that are making you feel tired and put on weight. You'll want to avoid the following for 10 days:

  1. Bread
  2. Potatoes
  3. Pasta
  4. Rice
  5. Sugar
  6. Caffeine 
  7. Milk

Milk includes cheese and yogurt. Sugar includes bananas, apples, grapes, and oranges. Blueberries, blackberries, and strawberries are acceptable.  

I do want to warn you that the first 2-3 days may be rough. Most people do experience withdrawal symptoms. Fatigue, irritability, and body aches are fairly common but usually dissipate after 48 to 72 hours. You will probably feel hungry for the first 2-3 days as well.



  • Drink at least 64 oz of water a day.
  • Take a fiber supplement product, like PGX. This is found only at health food stores or can be purchased on line. Use ½ to 1 scoop of the fiber in a glass of water 2-3 times a day. This will help control your appetite but also help you avoid constipation.
  • Go for a 20-30 minute brisk walk daily. If you are already exercising, please continue your program.
  • I also recommend that you take a good multivitamin. Thorne Research has a variety but I would suggest the Basic Nutrient V product. You might want to get online and look at their products and compare ingredients and prices. High quality fish oil which has beneficial omega 3 fatty acids will be helpful. Consider a good probiotics as well. In one recent study, participants in a weight loss program lost 4.6% more weight when taking probiotics.

What to eat

  • Protein smoothies are ok but do not make them with milk, yogurt, or fruit juices. 
    I personally use a protein powder from Thorne Research and highly recommend their products for this program and for nutritional support in general.
  • Consume 5-8 servings a day of vegetables and salads.
    Use only balsamic or olive oil for salad dressings.
  • Protein snacks are preferable for mid morning and mid afternoon snacks. 
    Almonds, pecans, pistachio nuts, and cashews are healthy snacks. Count out 12 nuts (I feel like a squirrel!) and eat them individually with a glass of water.
  • Protein bars are ok for snacks. 
    Be careful when picking a protein bar. Many are really high in carbohydrates. I recommend the variety pack from Robard. The Atkins protein bars work well too. 

Before you start the challenge

Sanitize your kitchen

Remove all the foods that will tempt you. Human nature is to give in more easily when you are tired. If you do not have those potato chips or cookies in the cupboard, you will probably be less likely to eat them. Keep the healthy snacks in sight and easy to reach.

Record your body weight and your waist size

The measurement should be at the biggest part of your belly. Repeat the measurements at the end of the 10 days. I am sure you will be encouraged.

Additional Tips

  • Try to get at least 8 hours of sleep. 
    Our bodies really need the recovery at night.
  • You must eat something for breakfast. 
    Eggs are ok.
  • Be sure to drink plenty of water. 
    Try to get 64 ounces a day.
  • Consider supplements.
    I personally recommend the Thorne line of products for your nutritional support. They offer high quality products and affordable prices. There are many good products on the market and you do not have to have Thorne products for the program to be successful. We carry some of their products at our office for purchase. You can also get on line at You will need to enter the code HCP 1050950 in order to make a purchase.

At the End of the 10-Day Diet Challenge

Hopefully, after you complete your 10 DAY DIET CHALLENGE, you will have lost 4-5 pounds, have more energy, and less food cravings.

Slowly start reintroducing different foods from the list of 7 back into your diet. If you start to feel bad, (bloating, fatigue, body aches etc.) stop the most recent food that was added back to your diet.


I would encourage you to consider repeating this challenge every 3 months. Consider a 3-5 day challenge quarterly, and once a year do a ten day challenge.

I wish you the best of luck as you start your 10 day challenge. Please contact us if you have any questions that we might help answer.

Enjoy your journey to an amazing life.