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The UltraSimple Diet: Kick-Start Your Metabolism and Safely Lose Up to 10 Pounds in 7 Days Paperback – December 1, 2009

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Editorial Reviews

About the Author

Mark Hyman, MD, is the editor in chief of Alternative Therapies in Health and Medicine, the most prestigious journal in the field of integrative medicine. After ten years as co-medical director at Canyon Ranch in the Berkshires, he is now in private practice in Lenox, Massachusetts. He is the coauthor of the New York Times bestseller Ultraprevention. His websites are and

Excerpt. © Reprinted by permission. All rights reserved.


Chapter One

Why the UltraSimple Diet?

"I lost 3 pounds right away, my sugar levels stabilized, and my energy level shot up."

My entire life, even after having children, I have been plagued with depression, chronic fatigue, allergies, debilitating headaches, constant mood swings, and anxiety. After hearing for years from doctors that it was all "in my head," I decided to jump on Dr. Hyman's program, because I had nothing more to lose. Immediately after following his instructions, I started to feel calm and began sleeping throughout the night. I naturally started eating less, because I was full and satisfied. I lost 3 pounds right away, my sugar levels stabilized, and my energy level shot up. For the first time, I can live in the moment. I feel better, my heart palpitations are gone, the ringing in my ears has diminished, my headaches have stopped, and my focus and concentration have improved dramatically. This simply happened as a result of removing the toxins from my diet and eating nourishing whole foods. This experience on The UltraSimple Diet has completely changed my life. Carla Goodrich

Columbus, NE

Could this be you? This was one user of the program, although not all results were this striking. More dramatic results are at the beginning of each chapter.

For more success stories, go to

In this chapter you will learn:

  • The 6 steps of The UltraSimple Diet

  • The 4 additional steps of The Enhanced UltraSimple Diet

  • Why the program works

  • Who I am

We have all the scientific information we need to address the obesity epidemic facing our society and threatening our children and our longevity.

The problem is most of you are not hearing about it. It takes an average of 20 years for new medical discoveries to be applied in practice.

But, you don't have to wait -- it's available right now, here in this program.

I have to admit something to you: The term diet in the title of this book is a bit misleading. This is really a 7-day health program wherein one of the natural consequences is healthy weight loss as I'll explain in a second.

After working with thousands of patients for more than 20 years; heading the medical department of one of the world's top health resorts, Canyon Ranch, for 9 years; and being the founder and medical director of The UltraWellness Center, I have discovered what works and what doesn't to give people quick, yet safe results for revitalizing their health and achieving weight loss.

And I have the results to prove it, which you can see for yourself by going to where you'll find hundreds of success stories from people who have already been through this program.

In fact, throughout this book, I've included comments from real people who have actually already gone through the program so you can see how well it has worked for them.

Even after looking at these success stories, if you are still skeptical that you can't lose up to 10 pounds in 7 days, you are right -- you shouldn't believe it. There are so many false weight-loss claims flying around today that it's tough to believe what works and what doesn't.

The only way to know that it's true is to try the program and prove it to yourself. This program won't work for everybody, but it should work for most, and in many cases you may get the kind of dramatic results I've highlighted in this book.

The real trick is that the same things that make people sick make them fat. In fact, being overweight is actually a symptom of an underlying health problem.

So, it's not really a trick or a gimmick at all -- in this program, you'll be working on some of the underlying, fundamental problems that make people fat.

And being fat creates even more sickness and disease -- including heart disease, cancer, arthritis, dementia, and diabetes.

The answer to effective, long-term weight loss is addressing the underlying causes of obesity and disease. For most of you out there suffering with weight issues there are two key causes: toxicity and inflammation.

In fact, for many of you, toxicity in particular may be what's been frustrating your weight-loss attempts. As I'll explain in chapter 3, you may be carrying around a truckload of toxins in your body that are disrupting your body's natural mechanisms for health. And as you'll see, getting healthy is the key to losing weight.

This can frequently explain why people seem to reach a plateau or "hit the wall" when attempting to lose weight, where, after an initial drop in weight, further weight loss proves to be next to impossible. Just restricting calories is a recipe for disaster and inevitably leads to failure. Unless you get rid of this toxic load, you might find yourself continually hitting this wall.

Take the "Toxicity and Inflammation Quiz" in chapter 2 and you may be surprised to find out how toxic and inflamed you really are. Don't worry; I'll explain what those two terms mean after you have taken the quiz.

The UltraSimple Diet provides a quick-start plan for dramatically, powerfully, and simply addressing toxicity and inflammation.

Dealing with toxicity and inflammation may not only help you lose up to 10 pounds in 7 days, but may also provide you with a feeling of robust health and relief of many chronic symptoms.

Some of you may ask "Isn't it all just water weight?" or "Isn't it unhealthy to lose more than 1-2 pounds per week?"

The truth is that you WANT to lose water weight.

Inflammation and toxicity cause fluid retention. Cleaning up your system for one week, by consuming a detoxifying and anti-inflammatory diet, may help you drop fluid and toxins quickly. This may lead to rapid weight loss, which is both safe and healthy under these circumstances.

Once you have eliminated the initial toxic fluid and inflammation, and you continue to follow my simple guides, your weight loss may continue at a rate of 1’ÅÑ2-2 pounds per week until you are at your healthy weight.

During this week you may lose both fluid and fat. How much of each varies from person to person.

You may also notice other benefits.

Besides increased energy, you may lose the puffiness in your face and around your eyes, and your skin may even glow. Your senses may be heightened. You may sleep better, have fewer allergies, and more mental clarity. Your joint and muscle aches may disappear and all your digestive problems, such as irritable bowel syndrome and reflux, may vanish.

This will also be the beginning, I hope, of a new way of life for you. Not because I say it is good for you. NO! Your life will change, because you may not only lose weight, have more energy, and feel fantastic, but you may -- probably for the first time in your life -- have a taste of vital well-being and experience for yourself what it means to live an UltraWellness lifestyle.

What Is The UltraSimple Diet?

As I mentioned above, this program is founded on two fundamental principles of biology. To regain health and achieve consistent, permanent weight loss, you need to address the underlying cause of diseases and obesity: toxicity and inflammation.

It gives you an opportunity to achieve IMMEDIATE weight loss, but more importantly offers you renewed energy and relief from many chronic diseases in just 7 short days.

But how, you may ask, can you achieve such results in just 7 days?


Take away the things that make you toxic and inflamed.

Provide your body with foods and activities that help you detoxify and cool inflammation.

Your body does the rest automatically. It has a natural ability to find balance and heal once you stop doing things that throw it off balance and provide things that put it back in balance.

By eliminating the major sources of toxins in your life -- addictive habits such as coffee, sugar, alcohol, processed food, fast food, junk food, trans fats, and high-fructose corn syrup -- and reducing toxic stress for only 7 days, your body can renew and rejuvenate itself.

By eliminating the major sources of inflammation in your diet -- food allergens, sugar and flour products, and bad fats -- your body can heal.

Then, by eating whole, detoxifying, anti-inflammatory foods, the power of the program can take full effect.

Let me be completely honest here.

My motivation is not to help you "lose a quick 10 pounds," although that is a nice side effect. My desire is for you to experience in one week the power you have to harm or to heal your body, the power wrong foods have to create sickness, and the power right foods have to promote weight loss and health.

That way you can make the connection between your behaviors, what you put in your mouth, how you treat your body, and how you feel and look every day.

I am amazed at how the smartest people don't make the connections between what they eat, how they live, and how they feel.

You have the power to transform your life forever by choosing to work with your body, rather than against it.

You see, the primary reason that I designed this program was based on feedback that I received about my UltraMetabolism program that I outlined in my recent New York Times best-selling book, UltraMetabolism: The Simple Plan for Automatic Weight Loss.

The problem that many people ran into was that they thought 8 weeks was too long a commitment and never gave the program a chance. In reality it's not; however, as a consequence of receiving that feedback, I designed this program to be only 7 days (which anybody can do) to prove just how good you can actually feel once you have addressed the core problems of toxicity and inflammation.

And as my patients and the hundreds of people who have helped me evaluate this program have seen, some of the results can be quite amazing. I had many people comment that they were surprised at just h... --This text refers to an out of print or unavailable edition of this title.


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Product Details

  • Paperback: 256 pages
  • Publisher: Gallery Books; 1 Updated edition (December 1, 2009)
  • Language: English
  • ISBN-10: 1439171319
  • ISBN-13: 978-1439171318
  • Product Dimensions: 5.3 x 0.7 x 8.2 inches
  • Shipping Weight: 7.2 ounces (View shipping rates and policies)
  • Average Customer Review: 3.7 out of 5 stars  See all reviews (341 customer reviews)
  • Amazon Best Sellers Rank: #64,714 in Books (See Top 100 in Books)

More About the Author

Mark Hyman, MD, believes that we all deserve a life of vitality--and that we have the potential to create it for ourselves. That's why he is dedicated to tackling the root causes of chronic disease by harnessing the power of Functional Medicine to transform healthcare. Dr. Hyman and his team work every day to empower people, organizations, and communities to heal their bodies and minds, and improve our social and economic resilience. 

Dr. Hyman is a practicing family physician, a nine-time #1 New York Times bestselling author, and an internationally recognized leader, speaker, educator, and advocate in his field. He is the Director the Cleveland Clinic Center for Functional Medicine. He is also the founder and medical director of The UltraWellness Center, chairman of the board of the Institute for Functional Medicine, a medical editor of The Huffington Post, and was a regular medical contributor on many television shows including CBS This Morning, Today Show, CNN, and The View, Katie and The Dr. Oz Show.

Dr. Hyman works with individuals and organizations, as well as policy makers and influencers. He has testified before both the White House Commission on Complementary and Alternative Medicine and the Senate Working Group on Health Care Reform on Functional Medicine. He has consulted with the Surgeon General on diabetes prevention, and participated in the 2009 White House Forum on Prevention and Wellness. Senator Tom Harkin of Iowa nominated Dr. Hyman for the President's Advisory Group on Prevention, Health Promotion, and Integrative and Public Health. In addition, Dr. Hyman has worked with President Clinton, presenting at the Clinton Foundation's Health Matters, Achieving Wellness in Every Generation conference and the Clinton Global Initiative, as well as with the World Economic Forum on global health issues. He is the winner of the Linus Pauling Award, The Nantucket Project Award, and was inducted in the Books for Better Life Hall of Fame.

Dr. Hyman also works with fellow leaders in his field to help people and communities thrive--with Rick Warren, Dr. Mehmet Oz, and Dr. Daniel Amen, he created The Daniel Plan, a faith-based initiative that helped The Saddleback Church collectively lose 250,000 pounds.  He is as an advisor and guest co-host on The Dr. Oz Show and is on the board of Dr. Oz's HealthCorps, which tackles the obesity epidemic by educating American students about nutrition. With Dr. Dean Ornish and Dr. Michael Roizen, Dr. Hyman crafted and helped introduce the Take Back Your Health Act of 2009 to the United States Senate to provide for reimbursement of lifestyle treatment of chronic disease. And with Tim Ryan in 2015, helped introduce the ENRICH Act into Congress to fund nutrition in medical education. Dr. Hyman plays a substantial role in a major film produced by Laurie David and Katie Couric, released in 2014, called Fed Up, which addresses childhood obesity. Please join him in helping us all take back our health at

Customer Reviews

Most Helpful Customer Reviews

372 of 374 people found the following review helpful By Mara on February 19, 2008
Format: Mass Market Paperback
My husband and I did the first week strictly as described in the book. He lost 8 lbs. and I lost 3 lbs. (I'm not overweight). We've been following the guidance in the book for about a month now (gradually adding back in different foods) and he's lost 17 lbs. and I'm still maintaining. We feel really good.

Benefits for him:
Within a few days his snoring was nearly gone. I really don't understand why, but it was clearly noticeable. He also was able to stop taking his Prilosec for heartburn.

Benefits for me:
After a few days, I had much more energy than usual. The sugar cravings go away after a couple of days as well.

What's hard about it:
The first week might be hard if you're a big coffee drinker or someone with a sweet tooth (like me!) It'll be worth it if you stick with it though.

What we did to make it easier:
We bought Trader Joe's organic vegetable broth instead of making our own. Most grocery stores stock Pacific or Imagine brands vegetable broth in the health food section too. Way easier. We also used Uncle Ben's Instant Whole Grain Brown rice - you can microwave it and it's done in 10 minutes instead of 40. We bought frozen berries from Costco for the shakes - Costco also had bulk containers of rice protein and flax along with many other foods we needed for the program. Between Costco and Trader Joe's it was easy to find what we needed.

Experiment with the shakes. Adding a little bit of almond butter and half a banana makes them taste really great.

It's going to take a little effort to get into the routine, but once you do, it's easy and you'll feel wonderful.
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239 of 246 people found the following review helpful By Lillian on September 29, 2010
Format: Mass Market Paperback
I was recommended this book by a friend who also introduced me to organic, natural foods and body products. I really needed to do something for myself because my skin was breaking out bad and my energy was really low. This diet worked wonders for my skin and energy....but I'll have to admit, the first few days were excruciating for me. I had an addiction to sugars, caffeine and starches, so when I had to basically go "cold turkey" with the caffeine and sugars, I had major headaches and I felt extremely irritable and sluggish (detoxing!!).

After the third day, I was feeling much better and my skin was glowing and more supple and moisturized, didn't need lotion! My acne was gone (except the scars, but no new blemishes!), the dark circles under my eyes were day 7 I felt like a completely different person. Clean, fresh, healthy, and energized (without caffeine!).

The reason I gave this only 4 stars, is because of the cost of all the foods and the fact that it doesn't offer alternative suggestions for people who don't have a large income. It is fine if you have extra money to spend and invest...but if you are like me (mid-20's, college student, living pay check to's un-realistic).

My friend had done the diet before, and this is what she suggested to save money -

1. Instead of making the broth from scratch, you could substitute with an organic, all natural vegetable broth mix - I made the broth the first time, and it is really good and worth the cost, but really, it's just vegetable could also just buy some of the approved vegetable to add to the pre-made broth.

2. Skip the supplements and laxatives- except for maybe a multivitamin. I didn't take them, and I don't think I missed out on anything.
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330 of 344 people found the following review helpful By X. Arce on July 21, 2007
Format: Mass Market Paperback
I lost a pound-a-day my first week and I'm now starting my (optional) second week.

Catchy title, but no hype. Written by an M.D. who has worked with hundreds of obese individuals. Straight-to-the point book. No hunger. No enemas required. Nothing complicated to buy. Sure, some stuff he recommends I never heard of, but I didn't let my lack of knowledge stop me (after all it was my ignorance or know-it-all attitude that got me fat in the first place).

Yes, its inconvenient living in a small town to find the health products--but it's a lot more inconvenient walking around each day with this weight on my body. I simply bought a couple of things I needed online, that's it. Some products appear to be expensive, but the contents will last a long time, and it sure beats the price of medication my doctor wants me on if I don't do something about my weight. And it's cheaper than the groceries I buy for the week anyway, with a lot better nutrition. (So I did not listen to my negative voice that wants me to stay fat and depressed.)

Be sure to read some sections of the book over a second time, so that you understand exactly what the minimum it is he wants you to do and to understand your options. Don't throw up your hands and say this is impossible. Personalize it. Change this plan in places he describes so that you cannot fail and so that you enjoy yourself and so that you can stay on the plan as long as you desire.

For example, there's an "UltraShake" he recommends for breakfast that tasted better and better the more I played around with the additional ingredients he suggests. (So if you blow-it the first time, don't give up, just alternate the ingredients a bit here and there and it will taste delicious.
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