About The Ultrametabolism Diet

In his book "UltraMetabolism," Dr. Mark Hyman outlines a plan for better health and weight loss by using research showing how to boost metabolism. Many of these principles are incorporated at Canyon Ranch Spa, where Hyman is the former medical director. The eight-week program involves avoiding certain foods while increasing your intake of others, controlling stress, toxins and inflammation, and taking several supplements to boost the effects of the diet.

Components

On the UltraSimple Diet, you will avoid processed foods, red meat, dairy, alcohol, sugar and caffeine. You'll eat more antioxidant-rich foods such as fiber, nuts and seeds. Recommended supplements on the diet include a multivitamin and mineral combination, extra calcium, magnesium, vitamin D-3 and an omega-3 supplement. You will eat three meals and two snacks each day, taking the last meal at least two hours before bedtime. Stress reduction in the form of deep breathing, saunas and use of supplements is encouraged. If inflammation or thyroid imbalances are an issue, specific guidance is offered. Supplements and certain dietary choices are also recommended to prevent oxidative stress and support the liver in its role as your body's primary detoxifying organ.

Considerations

This diet requires commitment and planning to ensure success. Many of the prohibited foods are common in a standard American diet, so reading labels is imperative for success. Because processed foods and additives are no-nos, expect to spend more time in the kitchen with food preparation. Look over your calendar to plan the ideal time to commit to the diet because holidays and vacations carry too many temptations.

Time Frame

The program is divided into three phases, with the first being a one-week preparatory phase. During this week, you will wean your body of some of the foods that are prohibited on the diet, such as sugar, caffeine and alcohol. The next three weeks will be devoted to detoxification, and more foods are eliminated. Finally, you will spend four weeks reintroducing some of the foods previously removed and closely monitoring for negative reactions. Hyman recommends that this phase, which still bars certain foods such as sugar and high fructose corn syrup, form the basis of a lifelong diet.

Misconceptions

Hyman dedicates seven chapters of the book to dispelling misconceptions about weight control. He points out that simply eating less or skipping meals will not necessarily result in weight loss because eating too little will trigger the body's starvation response and fat will be stored rather than lost. He notes that simple calorie counting is also an insufficient weight-loss tool because it overlooks the glycemic index of foods. The misconception that low-fat, low-carbohydrate foods are conducive to weight loss is widely held, yet the types of fat and carbohydrates are crucial. Some fats and carbs are valuable components in your diet. Hyman argues that the French, despite consuming more alcohol and fat than a typical American, are thinner because of their proclivity to eat fewer processed foods, and slowing down and savoring their meals.

Benefits

While the primary goal for some on this diet might be weight loss, the diet has a host of other potential benefits. According to the American Heart Association, those with metabolic syndrome are at heightened risk of heart disease, stroke and type 2 diabetes. Dietary changes and weight loss can stave off this syndrome, according to the Mayo Clinic. Because the plan involves stress reduction, another clear benefit involves less anxiety and tension. Inflammation is the cause of many chronic illnesses, including heart disease, diabetes, arthritis, and autoimmune disorders. For example, the New England Journal of Medicine has published multiple studies that show that inflammation is predictive in determining who might have heart attacks. The diet is targeted to reduce inflammation and therefore reduce the incidence of chronic illness.