UltraSimple Diet

By Mizpah Matus B.Hlth.Sc(Hons)

ultrasimple-dietThe UltraSimple Diet: Kick-Start Your Metabolism and Safely Lose Up to 10 Pounds in 7 Days is a new book by Dr. Mark Hyman.

He is also the author of Ultrametabolism: The Simple Plan for Automatic Weight Loss, the bestselling book (reviewed here).

The UltraSimple Diet is a 7 day health program (rather than a diet), targeting what the author sees as the major factors in the obesity problem – toxicity and inflammation.

In his new book he gives readers a plan to detoxify the body and reduce inflammation.

6 steps of the UltraSimple Diet


  1. Get Rid of Bad Foods — (causes of toxicity and inflammation)
  2. Add Good Foods — (detoxifying and anti-inflammatory)
  3. Detoxify — (cleansing and detoxifying UltraBroth drink, plus herbal laxative as needed)
  4. Reduce Inflammation — (anti-inflammatory UltraShakes)
  5. Relax — (relaxing and detoxifying UltraBath every night)
  6. Reflect — (reflect on, and journal, your learning and feelings during the program)

Good and Bad Foods

Bad foods to be eliminated

(starting with the preparation week, then entirely absent during the program)

  • High-fructose corn syrup
  • Trans or hydrogenated fats
  • Processed and junk foods, fast foods
  • Artificial sweeteners
  • Foods with additives, preservatives, and colors
  • Caffeine and alcohol (at least until satisfactory completion of the program)

Foods to eat

(use organic foods whenever possible)

  • Filtered water (6 – 8 glasses per day)
  • Fish (especially nonpredatory species such as sardines, herring, wild salmon, black cod or sable fish, sole, and cod)
  • Lean white meat chicken breasts
  • Fresh or frozen noncitrus fruits (ideally berries only)
  • Fresh vegetables
  • Fresh vegetable broth (3 – 4 cups per day)
  • Legumes (lentils, navy beans, adzuki beans, mung beans, tofu, and others)
  • Brown rice
  • Nuts and seeds (almonds, walnuts, pecans, macadamia nuts, and pumpkin seeds)
  • Flaxseeds (ground)
  • Lemons (not presqueezed lemon juice)
Click here to purchase this diet for a discounted price.

UltraSimple features

UltraBroth is a vegetable broth, whose recipe is included. Dr. hyman recommends one should drink 3–4 cups of UltraBroth per day, as part of a meal or as a snack.

UltraShake also has a recipe provided, and is designed to sustain you, even out your blood sugar, and help control your appetite throughout the day. UltraShake contains essential protein for detoxification, omega-3 fatty acids from flax oil, fiber for healthy digestion, increased elimination from flaxseeds, and anti-oxidants and phytonutrients from berries and fruit. Variations are suggested to maintain interest.

UltraBath is a 20 minute bath before bed each night, in a hot bath containing Epsom salts, baking soda and lavender oil to the recipe given. UltraBath promotes relaxation, enhances detoxification, and improves sleep.

Sample UltraSimple Meal Plans

Day 1

BreakfastLemon juice (from ½ lemon) and hot water
1 cup decaf or caffeinated green tea steeped in hot water for 5 minutes (May have green tea later in the day, but limit intake to 2 cups a day.)
UltraShake.
Morning Snack1 cup UltraBroth
Another UltraShake (if you are hungry)
If no bowel movement by 10 a.m., take herbal laxative (2–3 capsules).
Lunch2 cups or more of steamed or lightly sautéed veggies (enough to feel gently satisfied).
½ cup cooked brown rice
½ cup fruit or berries for dessert (either here or at dinner, not both, and only 1–2 times during the 7-day program.)
UltraShake (optional)
Afternoon Snack1 cup UltraBroth UltraShake (if you are hungry)
Dinner4–6 ounces of fish or chicken breasts cooked with olive oil and lemon juice OR 4 to 6 ounces of tofu or legumes. (spice up meals with rosemary, cilantro, ginger, garlic, turmeric, or curry, and sea salt).
2 cups or more of steamed or lightly sautéed veggies (eat enough to feel gently satisfied).
½ cup cooked brown rice 1 cup.
UltraBroth

Day 2

BreakfastLemon juice (from ½ lemon) and hot water
1 cup of green tea.
2 capsules of probiotics before eating
2 capsules of liver supportive herbs and nutrients before eating
UltraShake
Morning Snack Another UltraShake without flaxseeds or combination flax and borage oil (if you are hungry)
Lunch2 capsules or tablets of magnesium citrate with the meal (average capsule or tablet is 100–150 mg)
2 cups or more of steamed or lightly sautéed veggies (eat enough to feel gently satisfied).
½ cup cooked brown rice
½ cup fruit or berries for dessert (either here or at dinner).
UltraShake (optional)
Afternoon Snack1 cup UltraBroth
UltraShake (if you are hungry)
Dinner2 capsules of probiotics before eating
2 capsules of liver detox supportive herbs and nutrients before eating
2 cups or more of steamed or lightly sautéed veggies (eat enough to feel gently satisfied).
½ cup of brown rice
4–6 ounces of fish or chicken breast or 1 cup of legumes or tofu
1 cup UltraBroth

UltraSimple Diet Maintenance

As recommended in the book, you may end the program after 7 days, or keep on it until your ideal weight or desired health benefits are achieved. Maintaining the program for an additional three weeks is ideal, but you may continue the program for a full 3 months if you choose. After 3 months you may be able to tolerate foods you are sensitive to as long as you only eat them occasionally.

See Also

UltraWellness – Official site.

Healthy Recipes

Exercise Videos

By Mizpah Matus B.Hlth.Sc(Hons)
  • Maile

    I’m on day 6 of the diet and have only lost one pound and no inches. I’m so disappointed. I don’t know why it didn’t work for me? I am 5’7” 47 years old and weigh 155. I’ve been very hungry during the nights on this diet too.

    • Sandra

      I am on day three of ultra simple diet. I had horrible caffeine withdrawl. My stomach is distended and the scale says I am five pounds heavier than when I started. I don’t know what to do. Does anyone know how to conact dr hyman or his support staff directly? Thx

    • http://www.everydiet.org ted

      People that don’t have much weight to lose will find weight loss occurs much slower.

  • David Booth

    For those of you you get bored with the same foods in the UltraSimple Diet, try adding to it. Here are several books directly related to Dr. Hyman’s diet plan, all available at Amazon.com. Canyon Ranch: Nourish: Indulgently Healthy Cuisine [Hardcover] Scott Uehlein (Author), Canyon Ranch (Author)

    Canyon Ranch Cooks: More Than 200 Delicious, Innovative Recipes from America’s Leading Health Resort [Hardcover]
    Barry Correia (Author), Scott Uehlein (Author)

    The UltraMetabolism Cookbook: 200 Delicious Recipes that Will Turn on Your Fat-Burning DNA [Hardcover]
    MD Mark Hyman (Author)

    Mindful Eating [Hardcover]
    Miraval (Author)

    Canyon Ranch Cooking: Bringing The Spa Home [Hardcover]
    Jeanne Jones (Author)

    Enjoy.

    Dave

  • Kelly Kararda

    I have been on this ultrasimplediet for 5 days and I am starting my 6th day to day. I have not lost one pound as a matter of fact I’ve gained 5 pounds! I am feakingg ou. I followed the program to a tee, did everything I was to eat, drink or take and I am flipping out. I am afraid to mesure myslf because it I hade ot inches on as well pounds, I will be devastated. I am 5′ 5″ and weighed 140 my target weight is 127. Whatis happening? Has any one else had this problem. What am I doing wrong? I have not deviated one single thing inthe book. Please help because the only place I need to lose pounds and inches is my belly. Seriously I look 5 months pregnantand the rest of ny body is fit and firn, my legs, my tush, my arms and all the Ft is in my belly. No I can’t be pregnan, I am 52 and I am going throgh menapause. I just want to lise this fat tummy. I do 200 situps every day, take a 30
    minute power walk every day and I like hand weignts 3 times per week. \Can someone help me I have been stuk at 140lbs for the last 2 years, I have tried every product out here, and you guys know what I am saying, I am at apoint now thinking maybe I have a tumor or some interdal organ that isn’t working right, so it is bloating out my stomach.\
    I am really concerned because so many people have made testimonials about there success in losing pounds and inches , Pleas Help anyone that has anything like this has happened to them,
    Thank you all that might have some solitions. Thank you so mucn.
    Casey Kelly

    • Nancy Tangkengko

      Don’t give up, all all of a sudden the weight will come off. Maybe your thyroid is off. I can’t eat oats, broccoli, cauliflower, wheat, everything I loved and is good and healthy, but not if the thyroid is off. Just hang in it will work, ask Dr. Hyman on his web site.

  • dcallaway

    i just bought the book today and i’m excited about starting it tomorrow. i know i will lose the weight. my anniversary is in 2 weeks. i cant wait to see the results.

    • Jeanette Hinkeldey

      Good luck! If you stick with the program, you will be feeling better in 2 weeks! I wouldn’t recommend this as a program to totally lose weight as much as to feel better. It’s much easier to continue eating better when you are feeling better.

  • Paula

    is this diet recommended if im breastfeeding?

  • shirley

    I’m diabetic would it be safe for me to try it?

  • Julian Kerr

    I did the program for 7 weeks in April of 2010- early June 2010. Through that period of time, i followed it exactly as it called. I lost over 30 lbs in the time period and felt healthier than ever. Since then I have became an avid jogger/ runner and am aspiring to run a marathon this year. I have maintained most of the principles as part of my permanent diet. This diet was a lifestyle change for me. I could be happier. Now I am doing it again, to get ride of that last bit of belly fat that I didnt finishe getting off back in 2010. Im going to give it another 7 weeks to lose that last 16 lbs I always wanted to loose. Knowing that this program works, Im sure I will be where I want to be.

  • Katt

    I was thinking of doing this but I don’t know if the shakes etc are mandatory or not because I’m not a fan of “diet shakes” and all of that. I am a teenager but I want to loose some weight cuz I’ve found I’ve gained a bit…but Id like to get your opinion on this! Thx Katt

    • Jeanette Hinkeldey

      I went on this diet and did lose 40 pounds in 3 months. Since I am not allergic to milk products, instead of the shake each morning, I put the following into a bowl: 1/2 cup of mixed berries, 1/2 cup of plain yogurt, 2 Tbsp. flax seed – ground. I would also add a tsp of flax seed oil as needed for constipation. I did not like to drink my whole breakfast so this was my solution to this. Also during the winter months, I prepared oatmeal–do not add sugar- and thawed frozen berries for breakfast. The beauty of this diet is that I have kept off the weight for the next 7 months and feel great!

  • ss

    I’m five days in and have lost 6 pounds. It is usually hard for me to lose weight because I don’t have much to lose and pretty fit. I am doing all the recommended supplements.
    I did experience a couple days of bad headaches. I feel really good and have a little bit more energy.

    • S.

      If you are physically fit, then why are you even commenting?!

      • A

        What a rude thing to say. I’m physically fit and I do this cleanse every so often because it makes you feel great. I wasn’t aware that this is a Fat Camp board.

      • catona

        S. I think ss is commenting because he or she is pleased with both the result and how he or she feels. Just because someone is “pretty fit”, it doesn’t mean he or she doesn’t have a few pounds to lose or doesn’t want to feel better. S, your comment was a little on the negative side.

  • SHEILA

    I DID IT,COMPLETED IT YESTERDAY,CAN’T BELIEVE IT BUT I LOST 9LB I’VE NEVER LOST SO FAST. SIMPLE-NOT, BUT IT WORKS IF YOUR DETERMINED. NO CRAVING FOR COFFEE OR SUGAR, HAD A HEADACHE.IF I WOULD HAVE EXERCISED IT WOULD HAVE BEEN MORE. WOW!

  • michelle minutolo

    my grandmother and I started this diet today @ 1st I thought I would be starving but I’m not really to hungry and I’m used to eating a lot. Veggies are great sautaeed with garlic sea salt & pepper mmmmmmm.

  • Jessica

    I just started day 1 of this program. When I first looked at the plan, I thought that I was going to starve but I’m really full! The lemon juice/olive oil and hot water first thing in the morning definitely isn’t the highlight of my day. There’s a lot of supplements that you do or do not have to take. I am taking only the essential ones (Vit C, Vit D3, Multi-vit, Mag Citrate, & Omega 3). The Ultra Shake isn’t bad but it’s kind of boring. I add a 1/2 banana to make it a little sweeter. When I eat lunch & dinner, I add the, rice and steamed vegetables all to the broth. I also add some salt & spices to give it a little flavor. It’s very filling.
    My most difficult hurdle is going to be cutting out sugar. I’m already jonesing for something sweet.

  • myrthas

    I have tried it is a very good program i feel only good when i stick 2 your program started tomorrow permanently

  • mjm

    Yeah, the lemon juice/olive oil mix in the morning is by far the hardest part of the program…

  • Question

    After completing the diet, does the weight stay off or is this more of just a detox where the weight comes back right after you’ve stopped following the menu plan?

  • sherry ghaemi

    How hard, and how yucky are the food tha t you have to eat? does it take a lot of preparation for the food? i’m currently on mayo clinic diet and i want to start this in two weeks.

  • araisis

    this does indeed work, I did it for a week and lost 6 pounds, it’s usually very difficult for me to lose any weight since i never really have much to lose. i did take the olive oil and lemon juice in the morning, i mixed it in a shot glass and just drink it all at once, it’s actually not that bad, just tastes like salad dressing. i bought the ingredients for the shake; but mostly i just used the flaxseeds, chocolate rice protein and banana, i didn’t put a lot of things into it and it tasted good. this is a very good and healthful detox.

  • s

    do any of you drink the olive oil/lemon juice when you get up? Sounds pretty tough to take.

  • s

    bought the book today. I’m going to try the pre-diet week starting tomorrow. I hope this works because all the fruits, veggies, and health food store additives are going to be pricey.

  • Anj

    What if instead of making your own broth, you bought organic vegetable broth? would this be ok to do? I have 4 kids and time is limited to prepare this…

  • Leslie

    Well, I am over 45 as well as my husband and we both had potbellies, we did this diet and he lost 10 lbs I lost 8 the first week and went down 4 more lbs weeks later. we were bad eaters and didn’t follow it to the letter (no excercise) but we still lost easy for those who find it hard to eat right. we fell off the wagon but we are getting back on this one. less than a year later i still only gained 5lbs of the actual 11. Everyone asked how did you lose the weight it stayed off for almost 9 months without the diet. Going back on tomorrow.

  • Mateyka

    I had a hard time stomaching the UltraShake at first as well. I tasted really chalky and gritty. Although, I stuck with it and now I love them. The only fruit I use is organic blueberries and strawberries (frozen-cheaper). I have yet to take the full plunge into the diet, but instead I am taking it slow. I want to develop lifestyle habits not just go through the motions for a week. My main goal is to modify the diet for my 1 year old who has moderate eczema. I am hoping to find out what allergens can be triggering her reactions. Anyone else have any experience in this area?

  • Kathy

    Checked the book out of the library. I think I need to do this. Allergies, food sensitivity and chemical sensitivity are ruining my life. I need to detox.

  • jo

    I just started this diet today and had my first ultra shake and it was awful. I’m not picky when it comes to this kind of stuff, but my shake was just so bad I could barely drink it. Does anyone have an alternate recipe for this that has the same benefits?

  • Jag

    I’ve been doing this detox a few times a year since 2008 and I love it!! I lose about 7 – 10 pounds in a week. It’s a great way to kick-start a diet or lose those few extra pounds for a special event. I modified the diet a little bit however because I didn’t have ultra shake or ultra broth.

    For breakfast I have a glass of freshly squeezed juice (carrots, apple, organge, beet, celery juiced in a juicer), a glass of hot water with lemon and a cup of green tea. This will make you go to the bathroom right away! For lunch I had brown rice with steamed un-salted veggies and for dinner I had the same thing except added tofu. I had my berries for 2 nights and an occasional cup of organic vegetable broth.

    The first couple of days are the hardest as you will experience headaches and fatigue because the shock your body goes through. But I promise it gets better. You’ll be amazed at how much flavour veggies have without adding extra salt, fattening dressings etc. By the end of the week I felt energetic, rejuvenated and skinny! I’m not going to lie–it’s very tough and by the end of the week you’ll want to throw your plate at the wall because you’ll get so sick of eating the same thing. But it is worth it. After the detox, continue eating healthy and you’ll keep off the weight you lost. It can be more than just a quick fix! Fantastic!

  • Erica

    This should be the way you eat period. This is great. I think I’ve finally found my diet. It should be called a diet but a way of life. fruits, veggies, fish and lean meats. simple..the diet is only 7 days. Even though the supplements is what costs the most. Get your f’s and v’s from the farmer’s market and just do it. stop complaining the way you look, if you’re not going to do anything about it.

  • kate

    This diet is extremely complicated. If your a beginner to dieting like me its hard keeping up. Especially if you are working crazy hours and dont have time to go get all these weird things. What the Hell is borage oil????

  • Ageddo

    Define simple, this sounds more complicated than my chemistry class.

  • Jen

    So, has anyone had any success on this diet?

  • Wettkisez

    Hey ,has anyone tried this diet and does it work or what kind of results did you get?

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