Physician and bestselling author Mark Hyman's diet book, "UltraMetabolism," has two phases. Both phases permit a variety of foods, with the second phase of the diet offering the most variety. The aim of Hyman's eating plan is to help your body adequately regulate its metabolism and appetite. Make sure to clear out space in your refrigerator, as the plan requires mostly fresh foods.
Phase One Foods
Phase One is the strictest portion of Hyman's diet, as it does not include dairy, eggs, gluten and a few other foods. There is still plenty to choose from on this diet, however, as Hyman's recommended shopping list has no fewer than 30 different herbs and vegetables and 11 types of fruit. Almost all nuts are permitted, as are organic soy products, beans and dark chocolate. You also can enjoy gluten-free grains, such as amaranth, brown rice and buckwheat groats during the first phase.
Phase Two Foods
Phase Two of the UltraMetabolism diet includes all of the foods permitted during the first phase, and recommends some additions. At this point, you can add grains that include gluten, soybean products such as tempeh and organic dairy products. Eggs that are high in omega-3 fatty acids are a part of this part of the diet as well. Phase Two also permits a variety of healthy oils, including olive, coconut, almond and avocado oils. You can have one serving of alcohol, four times a week in this phase. If you crave a sweetener, you can use honey or agave nectar.
Foods to Avoid
Regardless of which phase of the UltraMetabolism diet you are on, Hyman asks you to avoid certain foods he believes contribute to inflammation and weight gain. Refined carbohydrates, such as white rice and white flour, are off-limits, which is unsurprising, as they can lead to inflammation, according to Dario Giugliano, M.D., Ph.D., in an August 2006 paper published in the "Journal of the American College of Cardiology." Fatty poultry products are prohibited, as is grain-fed red meat. Processed meats, such as bacon, ham and sandwich meat, also are not allowed. In addition, Hyman wants dieters to avoid any beverage that contains caffeine or sugar, including juice, which is high in fructose.
UltraMetabolism Menu and Recipes
During the first phase of the UltraMetabolism diet, you might find yourself drinking a berry smoothie for breakfast, dining on tarragon chicken salad for lunch, eating curry with brown rice for dinner and snacking on raw vegetables, fruit and nuts. During the second phase, Hyman provides similar menus, only with the addition of more grains, dairy and eggs. Be prepared to experiment with new foods and flavors, as amaranth might be on the menu for breakfast, and dinner could feature a recipe such as Black Bean-Cocoa Soup With Lime Zest.
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