The UltraMetabolism Diet

The Promise

It sounds like something out of a sci-fi movie or at least a far-out biology class. The idea behind Ultrametabolism: The Simple Plan for Automatic Weight Lossby Mark Hyman, MD, is that your diet can reprogram your genes.

The theory is that when you eat healthy foods, your genes ramp up your metabolism, helping you lose weight. The idea is part of a new field called nutrigenomics.

The concept is pretty basic: Eat healthy, low-fat food. Any fats consumed, should be healthy fats. Eating this way generally can help you lose weight, depending on how many calories you take in and how many you burn off.

Exactly how your food and your genes interact, and whether that affects weight loss, isn't clear yet.

What You Can Eat and What You Can't

Expect lots of fruits and vegetables, nuts, beans, whole grains, fatty fish, and lean poultry.

This diet ramps up over 8 weeks. Here's how it works:

  • Week 1: You get rid of processed food, sugar, refined carbs, alcohol, and caffeine.
  • Weeks 2 to 4: You also cut out wheat, dairy, and eggs. The diet plan claims that here you can lose 6 to 11 pounds.
  • Weeks 5 to 8: From now on, you'll follow a long-term healthy eating plan, high in healthy fats, fiber, plant proteins, and a small amount of lean meat. Healthy fats include olive oil, nuts, seeds, avocados, coconut oil and fish oil. You can start adding back some alcohol and caffeine. How much? Less than three glasses of wine per week and no more than one cup of coffee a day. You'll also take supplements, including calcium, magnesium with vitamin D, and omega-3 fatty acids.

 

Continued

Level of Effort: High

This diet is very limited, especially the first 4 weeks.

Limitations: It will take some effort to avoid unprocessed foods, as well as wheat, eggs, and dairy. You also have to remember to take a lot of supplements. And you may miss coffee and wine.

Cooking and shopping: You can shop and cook like you normally would. Just skip processed and sugary foods.

Packaged foods or meals: No.

In-person meetings: No.

Exercise: You're strongly encouraged to add aerobic exercise and strength training to rev up your metabolism.

Does It Allow for Dietary Restrictions or Preferences?

Vegetarian or vegan: The diet includes options that would work for you.

Gluten-free: You'll avoid wheat during weeks 2-4 of this diet. But gluten isn't only in wheat, so you'll need to check food labels. The maintenance part of this plan is pretty flexible, so you can cut out gluten if you want to.

What Else You Should Know

The UltraMetabolism diet doesn't focus on portion sizes or calories. The plan claims to control hunger naturally; but if you're not careful, you could overeat.

Before you take all the recommended supplements, it's a good idea to check with a doctor to make sure they're safe for you.

Cost: There are no additional costs for food, but the supplements can get pricey. Hyman also recommends organic foods, which are often more expensive than conventional foods.

Support: You do this diet on your own.

WebMD Medical Reference Reviewed by Ellen Stokes, RD, LD on January 22, 2017

Sources

SOURCES:

Academy of Nutrition and Dietetics: "Ultrametabolism: The Simple Plan for Automatic Weight Loss. Book Review."

Tufts Medical Center: "UltraMetabolism Diet."

The NCMHD Center of Excellence for Nutritional Genomics.

Lau, F. Current Genomics, June 2008.

Hyman, M. UltraMetabolism: Self Help Guide, Mark Hyman, 2006.

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