The UltraSimple diet was developed by Mark Hyman, M.D. as a seven-day plan to lose weight, detoxify the body, and revitalize health. The plan is outlined in Dr. Hyman's book, "The UltraSimple Diet" with instructions for the right foods to eat, recipes for preparing those foods, suggested supplements for enhancing the diet and ways to reduce stress. Walking or other light exercise is beneficial but is not required with this diet. You should always consult your doctor before changing or beginning an exercise program or diet.
Purpose
The purpose of the UltraSimple diet is to clear toxicity and inflammation from the body, as Dr. Hyman believes they are the two key causes of obesity and disease. The theory is that the body has the natural ability to find balance and heal itself once you stop doing things that throw it off. A "Toxicity and Inflammation Quiz" is provided at the beginning of the book to assess your condition and, after seven days with the program, the quiz can be taken again to judge the progress that was made. More information is available online where you can join the community and obtain a copy of the companion guide that gives updated information about the UltraSimple program.
The Program
The program centers on getting rid of bad foods that create toxicity and inflammation and instead eating detoxifying and anti-inflammatory foods. Three meals per day are suggested, with frequent snacks in between, so that some food is eaten every three hours. A special vegetable broth is to be consumed between meals and a protein shake is to be substituted for breakfast and a snack. Used as an elimination diet, this program can assist in identifying food allergies, as the diet is free of most common allergens. As foods are gradually reintroduced after the completion of the diet, problem foods can be discovered. Other key components of the program include relaxation techniques to help in reducing stress and a daily detoxifying bath. Reflection is encouraged by writing in a journal each evening to record thoughts and feelings for the day.
Foods to Eliminate
The foods to eliminate on the diet include caffeine, sugar, processed and refined carbohydrates, high-fructose corn syrup, hydrogenated or trans fats, processed or packaged junk foods, dairy products, and alcohol. The most common food allergens including dairy, gluten, eggs, corn, yeast, and peanuts are to be removed from the diet. Although soy and nuts can be allergens for some people, they have been included in the program because of their nutritional benefits. The only citrus fruit that is allowed is a small amount of lemon juice used in the morning to help with detoxification.
Foods to Include
Among the foods to be eaten are fish, lean white meat chicken, non-citrus fruits, fresh vegetables, vegetable broth, brown rice, tofu, most beans, nuts and seeds. Because this is not considered a low-fat diet, foods providing good fats such as olive oil and avocados are acceptable. Organic foods are preferred in order to help eliminate toxins and pesticides, and at least six to eight glasses of filtered water should be consumed each day. One day's menu might begin with a glass of lemon juice in hot water before breakfast followed by a cup of green tea and a breakfast shake made with rice protein powder and fruit. An acceptable mid-morning snack would be 1 cup of vegetable broth and another protein shake, if desired. The suggested lunch consists of 2 cups of vegetables with 1/2 cup of cooked brown rice. Again, the mid-afternoon snack would be vegetable broth with another protein shake, if needed. For dinner, 4 to 6 oz. of fish, chicken, tofu or beans is allowed with 1/2 cup of brown rice and 2 or more cups of vegetables. Eating after 7 pm is discouraged, and it is important to eat just until satisfied but not allow yourself to be hungry while on the diet.
Suggested Supplements
While it is not necessary to take supplements, it is highly recommended as Hyman believes that the typical American diet is deficient in vitamins, minerals, and other nutrients. He suggests a good quality multivitamin and mineral supplement, along with fish oil capsules, to obtain high quality omega-3 fats. Additionally, calcium, magnesium, and vitamin D are suggested as well as probiotics to provide healthy bacteria for the gut.
References
- "The UltraSimple Diet"; Mark Hyman, M.D.; 2007
- "Ultra Wellness": The UltraSimple Diet
- "Ultra-Metabolism"; Mark Hyman, M.D.; 2006
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