Ultrametabolism Cookbook

The Ultrametabolism Cookbook by Dr. Mark Hyman, is a two-phase program with a one-week preparation phase. The first phase is about the resolution of metabolic problems. It is a period of cleansing and renewal through detoxification. 

The second phase, begins with a four-week introductory period but lasts a lifetime. Through several means to help you live in harmony, it will lead you to Ultra-Wellness, lifelong health and vitality. 

The 20 Principles of the Ultrametabolism Cookbook 

These 20 principles are the core concepts which will help you maintain your health and your desired weight for life: 

1) Low-glycemic-load meals 
2) Combination of protein, fat, and carbohydrates to reduce glycemic load
3) High fiber-30 to 50 grams a day 
4) Increased omega-3 fatty acids, monounsaturated fats
5) Colorful diversity of low-glycemic vegetables and fruits
6) Anti-inflammatory foods
7) Detoxifying food
8) Antioxidant Foods
9) Increased intake of nuts, seeds, and legumes
10) Whole soy foods
11) Lean animal protein
12) Whole grains (minimal flours)
13) Minimize or eliminate refined flours and sugars
14) Limit caffeine
15) No artificial sweeteners or high-fructose corn syrup
16) No trans fats and few saturated fats (less than 5 percent of calories)
17) Greater meal frequency (6 meals per day is scientifically better than 3 meals a day for burning fat) 
18) Lower meal quantity 
19) Eating breakfast 
20) Not eating two to three hours before bed. 

Whole wheat cereal with bread and orange juice served for breakfast.Breakfast every morning

Meal Timing

Everyday for breakfast you should include protein, such as whole omega-3 eggs, (soy or rice), protein shakes, and nut butters. 

Eat something every four hours. This keeps your metabolism running and keeps your insulin and glucose at healthy levels. 

Eat a small nutrient-dense protein snack in the morning and afternoon, such as a handful of almonds. 

Avoid eating two to three hours before bed when possible. Eating before bed interferes with sleep but, more importantly, your body goes into storage mode during sleep, leading to weight gain. 

Meal Composition 

Controlling the glycemic load of your meals is very important. You can do this by combing adequate protein, fats, and whole-food carbohydrates from vegetables, legumes, nuts, seeds, and fruit at every meal or snack. It is important to avoid eating quickly absorbed carbohydrates alone, as they raise your sugar and insulin levels. 

Choose from a Variety of the Following Foods

Choose organic produce and animal products whenever possible. 

Cold-water fish such as salmon, halibut, and sable contain an abundance of beneficial essential fatty acids-omega-3 oils that reduce inflammation. Canned wild salmon is a great emergency food. 

Eat high-quality protein such as fish, especially fatty, cold-water fish like salmon, sable, small halibut, herring, and sardines; shellfish. 

Eat omega-3 eggs, up to eight eggs a week 

Create meals high in low-glycemic legumes, such as lentils, chickpeas, and soybeans (try edamame, the Japanese soybeans in pod, quickly steamed with little salt, as a snack). These foods slow the release of sugars into the bloodstream, helping to prevent excess insulin release leading to hyperinsulinemia and its related healthy concerns, including poor heart health, obesity, high blood pressure, high LDL or "Bad" cholesterol, and low HDL or "good" cholesterol. 

Eat a cornucopia of fresh fruits and vegetables teeming with phytonutrients, like carotenoids, flavonoids, and polyphenols associated with a lower incidence of nearly all health problems, including obesity and aging. 

Eat more slow-burning, low-glycemic vegetables, such as asparagus, broccoli, kale, spinach, cabbage, and Brussels sprouts. 

Berries, cherries, peaches, plums, rhubarb, pears, and apples are optimal fruits; cantaloupes and other melons, grapes, and kiwifruit are suitable, but they contain more sugar. Organic frozen berries (brands include Cascadian Farms) can be used in protein shakes for a delicious breakfast or snack food. 

Focus on anti-inflammatory foods, including wild fish and other sources of omega-3 fats, red and purple berries (these are rich in polyphenols), dark green leafy vegetables, orange sweet potatoes, and nuts. 

Eat more antioxidant-rich foods, including orange and yellow vegetables, dark green leafy vegetables (kale, collards, spinach, etc), anthocyanidins (berries, beets, grapes, and pomegranate), and foods containing trans-resveratrol such as purple grapes, blueberries, bilberries, cranberries, and cherries. In fact, antioxidants are in all colorful fruits and vegetables. 

Include detoxifying foods in your diet, such as cruciferous vegetables (broccoli, kale, collards, Brussel sprouts, cauliflower, bok choy, Chinese cabbage, and Chinese Broccoli,) green tea, watercress, dandelion greens, cilantro, artichokes, garlic, citrus peels, pomegranate, and even cocoa. 

Use herbs such as rosemary, ginger, and turmeric, which are powerful antioxidants, anti-inflammatories, and detoxifiers. 

Avoid excessive quantities of meat. Use lean, organic, or grass-fed (when possible) animal products, such as eggs, beef, chicken, pork, lamb, buffalo, and ostrich. 

Garlic and onions are noted for their ability to reduce cholesterol and lower blood pressure, and for their antioxidant effects. They are also anti-inflammatory and enhance detoxification. 

A diet high in fiber further helps to stabilize blood sugar by slowing the absorption of carbohydrates, and supports a healthy lower bowel and digestive tract. Try to gradually increase fiber to 30 to 50 grams a day and use predominantly soluble or viscous fiber (legumes, nuts, seeds, whole grains, vegetables, fruit), which slows sugar absorption from the gut. 

Your main oil should be extra-virgin olive oil because it contains anti-inflammatory compounds and antioxidants. 

Whole unprocessed soy products such as soy milk, soybeans, and tofu are rich in antioxidants that can reduce cancer risk, lower cholesterol, and improve insulin and blood sugar metabolism. 

Include nuts and seeds, such as unsalted raw walnuts, almonds, macadamia nuts, pumpkin seeds, and flax seeds. 

Also, eat chocolate, only the darkest, most luxurious kind, and only 2 to 3 ounces a day. It should be at least 70 percent cacao. 

Cloves of garlic on a wooden spoonGarlic is an anti-inflammatory and anti-oxidant


During the preparation phase of the metabolism cookbook you will let go of bad habits for one week. Sugar, junk food, caffeine, and alcohol.

During phase I, the detoxifying phase you will continue to get rid of garbage foods and will replace them with a diet of whole, unprocessed foods, and importantly, getting rid of foods that you may have sensitivities to. This phase will reset your metabolism. 

Phase II, lasts from four weeks to a lifetime. During this phase you will stick to the whole foods you started in phase I; however, you will systematically reintroduce all of the foods to which you may have a hidden allergy or sensitivity to. By reintroducing them, you can monitor their effects on your body, for example, after adding a certain dairy food to your diet you may experience a stomachache or a stuffy nose, in this case you'll want to stay away from it.

Many food guidelines were written about such as eating organic and low-glycemic foods along with anti-inflammatory foods. 

It seems this diet or cookbook includes a lot of background in dieting and piles it together into its own plan. I don't think this is a bad diet to follow and is based on scientific evidence. 

The Ultra-Metablosim Cookbook by Mark Hyman, M.D. Author of the New York Times Bestseller, Ultra-Metabolism retails at a discounted price from Amazon. These two books are recommended to go together and to reinforce one another.

› Ultrametabolism Cookbook
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