UltraSimple Diet

Dr. Mark Hyman, author of Ultrametabolism: The Simple Plan for Automatic Weight Loss, the bestselling book (reviewed here), has produced a new book titled The UltraSimple Diet: Kick-Start Your Metabolism and Safely Lose Up to 10 Pounds in 7 Days. 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.

6 steps of the UltraSimple Diet

Get Rid of Bad Foods — (causes of toxicity and inflammation)
Add Good Foods — (detoxifying and anti-inflammatory)
Detoxify — (cleansing and detoxifying UltraBroth drink, plus herbal laxative as needed)
Reduce Inflammation — (anti-inflammatory UltraShakes)
Relax — (relaxing and detoxifying UltraBath every night)
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)

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

Breakfast	Lemon 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 Snack	1 cup UltraBroth
	Another UltraShake (if you are hungry)
	If no bowel movement by 10 a.m., take herbal laxative (2–3 capsules).
Lunch	2 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 Snack	1 cup UltraBroth UltraShake (if you are hungry)
Dinner	4–6 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

Breakfast	Lemon 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)
Lunch	2 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 Snack	1 cup UltraBroth
	UltraShake (if you are hungry)
Dinner	2 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.