The UltraSimple Diet Companion Guide

KICK-START YOUR METABOLISM AND
SAFELY LOSE UP TO 10 POUNDS IN 7 DAYS
??? U????S????? ????
????????? ?????
AUTHOR OF THE
Target Your Belly Fat
NEW YORK TIMES
BESTSELLER
Revitalize Your Health
ULTRAMETABOLISM
Boost Your Energy
M??? H????, M.D.

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M??? H????, M.D.
????????? ?????
This publication contains the opinions and ideas of the author. It is intended to provide helpful and informative material on the subjects
addressed in the publication. It is provided with the understanding that the author and publisher are not engaged in rendering medical,
health, psychological, or any other kind of personal professional services in the book. If the reader requires personal medical, health, or
other assistance or advice, a competent professional should be consulted.
The author and publisher specifical y disclaim all responsibility for any liability, loss, or risk, personal or otherwise, that is incurred as a
consequence, directly, or indirectly, of the use and application of any of the contents of this guide.

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Table of Contents
Introduction:
How and Why to Use this Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Section 1:
Your UltraSimple Test and Measurements . . . . . . . . . . . . . . . . . . . . . . . . . 3
Section 2:
Preparing and Shopping for the Week . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Section 3:
Your Daily Checklists . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Section 4:
Journaling Made UltraSimple. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Section 5:
UltraSimple Recipes, Alternate Food Choices,
and Delicious Snacks You Can Eat on the Program . . . . . . . . . . . . . . . . . 55
Section 6:
Enhancing Your Detoxification Process . . . . . . . . . . . . . . . . . . . . . . . . . . 101
Section 7:
Understanding and Taking Supplements . . . . . . . . . . . . . . . . . . . . . . . . . 110
Section 8:
Reintroducing Potential y
Al ergenic Foods and Tracking Al ergic Reactions . . . . . . . . . . . . . . . . . 131
Section 9:
More UltraSimple Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 133
Section 10:
Create an UltraMetabolism for Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152
Section 11:
Frequently Asked Questions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 156
Section 12:
The UltraSimple Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 167
Appendix A:
Biotransformation, Detoxification, and Weight Loss:
Systems Biology, Toxicity, and Functional Medicine . . . . . . . . . . . . . . . 175
iii
Copyright © 2007 UltraWellness, llC

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i n t r od u c t ion :
How and Why to Use This Guide
I wrote The UltraSimple Diet because I wanted to give you an experience—one that
would show you how much power you have to create illnesses or health and how much
power your body has to heal itself when you stop eating foods that wreak havoc on your
systems and start nourishing yourself with the real, whole foods your body was designed
to eat.
The side effect is that you may lose 7 to 10 pounds … or even more.
That’s a pretty impressive benefit, and one that shows you how much influence what
you eat and how you live have on your weight, your health, and your quality of life.
In just one week you can make significant changes in your health and weight—
changes that can set you on the path to the lifelong pursuit of UltraWellness.
The UltraSimple Diet teaches you how you can do that by offering an easy-to-follow,
comprehensive method for reducing inflammation and toxicity—two key elements
that are sending your body out of balance and inhibiting your ability to lose weight. By
following the simple one-week program, you have the opportunity to utilize these keys to
vital health and regain control of your weight and your life.
The basic program is very simple. You just eliminate the foods that are making you
sick and fat, and you start eating foods that will make you healthy and thin.
The enhanced program helps you integrate supplements and lifestyle changes the
program that can make your experience even more powerful.
That’s all there is to it.
As I was writing the book, there were so many things that I wanted to share with
you: tools that would make the program even simpler, UltraSimple recipes that I love,
alternative eating choices to fit any taste or lifestyle, articles that would deepen your
understanding of the concepts in the book, background on what kinds of supplements to
take, and much more.
But there are page limits. Not everything fit into the book. I had to make some
choices about what to put in. I couldn’t share everything I know about inflammation and
detoxification with you. Nor could I give you all the tools I have acquired in more than
20 years of treating patients for the same weight and health problems you are facing right
now.
So I broke it down. I decided that all the critical information you need to make the
program work would go in the book. Everything else would go in this downloadable
companion guide you can use to make the program even simpler!
1
Copyright © 2007 UltraWellness, llC

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The UltraSimple Diet Companion Guide
In this guide, you will find:
•? Al ?the?worksheets?and?checklists?in?the?book,?so?you?can?easily?keep?al ?
your information in one place
•? Shopping?lists?that?you?can?print?out?and?take?with?you?to?the?grocery?store?
(This should make your shopping experience even easier.)
•? A?journaling?section?so?you?can?easily?do?your?writing?exercises?every?day?
you are on the program
•? Some?of?my?favorite?UltraSimple?recipes?as?wel ?as?alternative?food?choices?
for some of the items on the menus (This is something a lot of you asked
me for specifical y, so I know you’re going to love this part of the guide.)
•? Information?on?how?to?take?your?detoxification?process?to?the?next?level?(as?
well as an important article I wrote on this subject)
•? A?whole?section?on?supplements?including?a?list?of?what?supplements?to?
take when, and a checklist you can use to make sure you stay on track
•? Many?UltraSimple?Tips?that?wouldn’t?fit?into?the?book
•? A?food?log?for?tracking?any?allergic?responses?you?have?as?you?reintroduce?
foods
•? Resources,?frequently?asked?questions,?and?more?…
My?hope?is?that?this?guide?wil ?not?only?make?your?experience?on?the?program?
simpler, but will also make it more powerful and help you have a more comprehensive
understanding of the fundamental principles that underlie the work I do.
To?make?that?happen,?you?should?think?of?this?guide?as?a?kind?of?“workbook”—
something you work on hand in hand with the program. You need to use the exercises you
will find here if you are going to make the most of your experience.
Don’t just read through this guide online. Download a copy to your computer. Print
it out. Print multiple copies of whatever you need. Post the checklists on your fridge, and
keep the journaling section by your bed or on your desk so you remember to fill it out.
Print out the recipes when you are ready to try them. And read the additional articles
and materials here as you make your way through the week to help you integrate this
information into your daily life.
This guide is yet another tool you can use to help you on your way to UltraWellness.
It is my hope that it helps you through the diet, so you can have that powerful revelation
about how much you control your health, your weight, and your life.
To?your?good?health?(and?a?wonderful?experience?on?The?UltraSimple?Diet),







Mark Hyman, M.D.
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Copyright © 2007 UltraWellness, llC

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The UltraSimple Diet Companion Guide
s e c t ion 1:
Your UltraSimple Test
and Measurements
As a doctor the only way I know something works for sure is to take measurements.
You will find the same is true when you go on the UltraSimple program.
It’s very likely you will experience weight loss and improved health you can see and
feel on a qualitative level. That is, you may very well see your stomach and thighs shrink,
feel that your clothes are fitting looser, watch as your complexion improves, feel a burst
of energy you haven’t had in years, experience reduction in joint and muscle pain, sleep
better, and have many other extraordinary results on the one-week program.
However, the best way to make the power of the program truly come home to you so
you can fully understand the impact inflammation and toxicity have on your health and
the difference it makes when you eliminate them is to take measurements.
As you know from the book, I have designed a set of vital measurements that will
make it clear how much one week can change you.
The?first?is?the?“Toxicity?and?Inflammation?Quiz.”?This?quiz?is?designed?to?show?you?
how much toxicity and inflammation you are suffering with right now, and it will give you
a sense of how much the program can help you.
The second is a set of measurements that I know you are going to be interested in
keeping?track?of:?your?weight,?waist,?hips,?waist-to-hip?ratio,?and?BMI?(more?on?this?
below).
You?wil ?notice?that?for?each?of?the?lists?below?there?is?a?“before,”?“after,”?and?
“difference”?column.?Start?by?going?through?the?quiz?and?taking?your?measurements?the?
day before you start the program (ideal y on a Saturday since I recommend you start the
program on a Sunday). On the last day of the program, come back to these pages, fill in
your?“after”?scores?and?measurements,?and?record?the?“difference”?in?your?scores.
This will give you a firsthand quantitative assessment for how much change you expe-
rience on this program.
And remember, if you want to share your experience with other people you can also
record these results at www.ultrasimplediet.com/success. This is a great way to inspire
others and become part of the wider UltraWellness community.
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Copyright © 2007 UltraWellness, llC

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The UltraSimple Diet Companion Guide
Toxicity?and?Inflammation?Quiz
Take?this?“Toxicity?and?Inflammation?Quiz.”?The?higher?the?score,?the?more?toxic?and?
inflamed you are, and the more the program may help you.
If you suffer from any of the symptoms mentioned in this quiz or struggle with weight
gain and are resistant to weight loss, this program can help you regain your health and
lose weight quickly.
The first time you take the quiz (before you start the program), rate each of the
following symptoms based upon your health profile for the past 30 days.
After?you?have?completed?the?weeklong?program?rate?each?of?the?following?symptoms?
based on how you feel that day.
Please note that this questionnaire is not a replacement for regular checkups or medical
diagnoses by your health care professional.
Make sure you take this quiz and save your results
from both before and after the program.
4
Copyright © 2007 UltraWellness, llC

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The UltraSimple Diet Companion Guide
Name: ______________________________________________
Date: ___________________
Rating?Scale:?
0 Never or almost
never have the
1 Occasionally
have it, effect is
2 Occasionally
have it, effect is
3 Frequently
have it, effect is 4 Frequently
have it, effect
symptom
not severe
severe
not severe
is severe
DIGESTIVE TRACT
Before
After
Difference
Nausea or vomiting
Diarrhea
Constipation
Bloated feeling
Belching or passing gas
Heartburn
Intestinal / stomach pain
Subtotal
EARS
Before
After
Difference
Itchy ears
Earaches or ear infections
Drainage from ear
Ringing?in?ears?or?hearing?loss
Subtotal
EMOTIONS
Before
After
Difference
Mood?swings
Anxiety, fear, or nervousness
Anger, irritability, or aggressiveness
Depression
Subtotal
5
Copyright © 2007 UltraWellness, llC

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The UltraSimple Diet Companion Guide
Rating?Scale:?
0 Never or almost
never have the
1 Occasionally
have it, effect is
2 Occasionally
have it, effect is
3 Frequently
have it, effect is 4 Frequently
have it, effect
symptom
not severe
severe
not severe
is severe
ENERGY / ACTIVITY
Before
After
Difference
Fatigue or sluggishness
Apathy or lethargy
Hyperactivity
Restlessness
Subtotal
EYES
Before
After
Difference
Watery or itchy eyes
Swollen, reddened, or sticky eyelids
Bags or dark circles under eyes
Blurred or tunnel vision (does not
include near-or far-sightedness)
Subtotal
HEAD
Before
After
Difference
Headaches
Faintness
Dizziness
Insomnia
Subtotal
HEART
Before
After
Difference
Irregular or skipped heartbeat
Rapid?or?pounding?heartbeat
Chest pain
Subtotal
6
Copyright © 2007 UltraWellness, llC

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The UltraSimple Diet Companion Guide
Rating?Scale:?
0 Never or almost
never have the
1 Occasionally
have it, effect is
2 Occasionally
have it, effect is
3 Frequently
have it, effect is 4 Frequently
have it, effect
symptom
not severe
severe
not severe
is severe
JOINTS / MUSCLES
Before
After
Difference
Aches or pain in joints
Arthritis
Stiffness or limitation of movement
Aches or pain in muscles
Feeling of weakness or tiredness
Subtotal
LUNGS
Before
After
Difference
Chest congestion
Asthma or bronchitis
Shortness of breath
Difficulty breathing
Subtotal
MIND
Before
After
Difference
Poor memory
Confusion or poor comprehension
Poor concentration
Poor physical coordination
Difficulty making decisions
Stuttering or stammering
Slurred speech
Learning disabilities
Subtotal
7
Copyright © 2007 UltraWellness, llC

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