UltraSimple Diet Recipes

Eating less and exercising more is thought to be the key to weight loss, but Dr. Mark Hyman challenges this most abiding wisdom in his book "Ultra Metabolism: The Simple Plan for Automatic Weight Loss." According to this diet, calories are only equal until they enter the body---where different types (a muffin versus an egg, for example) are absorbed at different rates and have different effects on metabolism---and your weight.

Mangia!

• Hyman warns that you will lose muscle and put on fat if you eat less than your resting metabolic rate requires, which is about 10 times your weight in calories. Accordingly, to avoid overeating it is important not to skip meals and to eat regularly.
  The foods you choose are crucial to keeping your metabolism steady and your appetite in check. Simple carbohydrates, such as sugar, white flour and rice, enter the blood stream too quickly and promote weight gain. Instead, opt for high-fiber foods (vegetables, beans), quality proteins (lean meats, nuts, beans), healthy fats (avocado, nuts, olive oil) and healthy carbohydrates (fruits and vegetables).
  When you eat is also important. Sumo wrestlers are made not born, Hyman writes, and they bulk up by starving themselves when they exercise and napping after they eat. Hyman also recommends limiting saturated fats (fatty meat, butter, cheese) and the trans fats found in many processed foods.
  Ultimately, you should eat a combination of whole foods and pay attention to what energizes you and helps to keep you full for several hours at a time. Keep a food journal to key in on what is most satisfying and nourishing for you. Develop an eating routine based on these observations and stick to it. It is possible to form new eating habits and cultivate healthy cravings.

Breakfast

• Breakfast is important. Studies, such as one done at Purdue University, show that a high-protein breakfast is more important than any other meal in reducing overall caloric intake throughout the day. Ditch bagels, waffles, muffins and cereals. Instead, try peanut butter on whole-grain toast, eggs with vegetables or avocado on whole-wheat pita.

Whole Foods

• Because the diet is whole-foods-based, recipes can be simple: lentils cooked with stewed tomatoes and vegetables; marinated chicken on top of a tossed salad; a Middle Eastern platter of hummus, olives and cucumber salad; or a buffalo burger in between thick crunchy romaine leaves. Experiment with spices and sugar-free sauces (read labels) to turn the same main ingredients into new dishes. Once you start eating whole, unprocessed foods you might be surprised at the range of delicious and nourishing flavors.