I can agree and I incorporate most of this message into my daily life and activities. I have one problem - I can never eat my last meal of the day beofre 7:30 or 8pm in the evening.
I have recently made an effort to make that a lighter meal, more protein than carbs. I try to get a small healthy snack in around 4pm but supper is always late.
I have read over and over not to eat after 6 or 7 pm but that is just not possible on my current family schedule.

Have you addressed breakfast timing? The thought of eating eggs (which I love)first thing in the morning makes me gag. But the I looked at the farmer/country lifestyle where they may eat a biscuit or something on their way out to do chores, then a good breakfast when coming back in. Following this schedule has really helped me get that protein in the morning but I have not ever seen this recommended. Is there a reason it wouldn't be good?

I am a 51 yr old male, with a family history of heart disease, have border line cholesterol (controlled with 40 mg Provachol)and have been diagnosed with diverticulitis (the last 6 inches of desending colon). I was told to increase my fiber and exercise to reduce the stress factors. Which I have done. I am a marathon runner preparing for my 4th marathon, and now eat breakfast that I call my "Power Breakfast". It consist of a packet of oat meal, Bran Buds, raisins, a banana,and dried cranberries (contains @35 grams of fiber). So, right out of the gate I am getting my daily fiber. And it works. However, within an hour or so, I am looking for another meal. Is this the oat meal? I am happy with the results of this breakfast and thought it was somewhat healthy? Please advise...

I received Dr. Hyman's excellent e-mail and his request to comment on low carb diets. I was on Dr. Akins diet or at least "my variation" of it, 3 years ago. I did lose over 60 pounds in a little over 6 months, but it was not without sacrifice. It got to the place that the only way to continue to lose weight was to eat only eggs, meat and dairy with no vegetables or fruit. My hair began to fall out and become thin and brittle. I was constantly constipated and my breath smelled like a sewer. I gained weight very easily. I went on a two week vacation and gained 15 pounds and I didn't binge or eat in excess. By the end of the vacation I didn't have any clothes that would fit! When I got back, I couldn't force myself to go back on the diet. I gained all the weight back, plus some. A little over 6 months ago I saw Dr. Hyman on PBS and ordered his book. Finally! Someone who got it right!
I've lost 25 pounds and my husband has lost 20, the sensible way and we love how we eat now. The recipes are wonderful. This isn't a diet, this is the way I'm going to eat for the rest of my life. Thank you, Dr. Hyman!

I went on a low-fat diet in 1990 and lost over 50 pounds. For whatever reason, I couldn't stick with it and gained most of it back. Wentlow carb a couple of years ago and lost 10 to 20 pounds, but my cholesterol (already high) went haywire. So I stopped -- and gained all the weight back. Now it seems that I gain weight more easily than I ever have before. Not sure whether this is because of the extreme diets (low-fat, low-carb, low food, etc.), age-related (I'm 45) drug-related (I'mon two blood pressure meds plus Lipitor, lifestyle-related (sedentary), or all of the above. My guess would be that last one.

I often eat oatmeal for breakfast. I add prunes or dried apricots and some almonds. I make the oatmeal with almond milk, and I stay full until lunch time. I also love a high protein omelet breakfast. It keeps me full a good 5-6 hours. I think I tend to eat more when I have the omelet. Since I'm full I don't have a mid-morning snack. Perhaps I'm slowing my metabolism based on the information in this article?

I have just purchased your book, and have not had to time read it all. I have been on a "diet" for six month, and have lost next to nothing. I am about 75 lbs overweight, and the doctor wants it off. For the past year, I drink only green tea, no sugar, and no white flour, and still no weight loss. I have started eating nuts, and hope that will help. I do exercise - 20 minutes on a stationery bike - but that has not helped either. I purchased HerbaGreen Tea liguid, and will start adding that to my green tea - it ocntains 100mg of green tea extract - maybe that will help.

Louis Ricci, your breakfast sounds very healthy, but speaking as a layperson, I would guess it is the sugar making you crave more food shortly after. Watch what you put on your oatmeal, maybe switch to just a bit of honey or splenda, and those dried cranberries, while great fiber, are also loaded with sugar (most of them and blueberries too have added sugar). See if you can get some unsweetened ones, or raisins instead, which at least is natural sugar, or add an egg to your power meal. more protein + less sugar = full longer. :)

Mary

Hiya!

Does anyone else just love these weekly emails? Its a little "get back on track" reminder and so sensible!!

Well, when I was in my 20's I successfully went on a low fat diet and lost 20 lbs in 6 weeks. I was thrilled. Nursing babies had increased my appetite and food intake by habit, so I had gained that much. A few years later my hormones went a bit wacky and weight started creeping up on me. I went back on the low fat diet and exercised like mad, but my appetite only got more voracious the more I exercised and I didn't lose a pound.

I went on a low carb addicts diet, which is a veggie and meat diet thru the day and pig out once a day diet. :) I was able to stick with it fairly easily, it stopped my snacking habits completely and tamed my cravings for the most part, but I had daily headaches from the lack of carbs I guess, and if anyone got between me and my daily pig out meal OHMIGOSH they nearly died they were in such danger. I was a witch. I lost 20 lbs again, but when I got sick of the headaches and started having ordinary carbs like a piece of whole grain toast or oatmeal for breakfast I gained it all back and more.

I am still nursing my baby twice a day so that may affect it but my biggest problem is my HUGE appetite. My husband is very big, over 50 lbs overweight and works hard all day and I eat at least twice what he eats at dinner, I am so hungry! I have a small breakfast and I am full and happy until lunch, but then I can't stop! Then I am ok until supper but then I eat more than a woman my size should. Then I don't eat until the next morning. I think that "pig out once a day" diet killed my satiety trigger or something. I am scared to take Dr. Hyman's advice and have a snack in case I can't stop eating once I start, and when I think I should try to do the 2 sensible snack idea, my busy day slips away from me (2 babies at home and a homeschooler to help with her work) and I just don't get the snack in. I am searching and searching for a solution. I have very strong will power between meals but once a meal starts, forget it, its gone. :)

Mary

I had graves disease, and they rai'd me, so now i am low thyroid. I am on armour, but still can barely get out of bed before noon, where before when i was hyperthyroid I could hold down two jobs. Now I am worthless. I can't even think about eating a carb whithout wearing it the very next day. I tried low fat diet and gained 15 pounds. The only thing that has worked for me is the Atkins diet. I feel I eat fairly healthy, i eat lots of low carb veggies, almonds, and use protien powder, and take all the recommended suppliments, but still have to eat very little to lose weight. Exercising seems to have very little effect on weght control--it's the carb count basically. I remember exercising 45 minutes a day to keep my weight at 180 (Im 5'6")Now I just don't eat carbs, has the same effect as exercising without out that work.

I have bought the book recently but haven't read the green tea part yet. i have always heard it was great to use, but i must say, it taste nasty! a friend of mine got me to try a 'passion fruit/green tea smoothie' from a popular coffee shop, and it was amazing? can i get the same results drinking the green tea this way? if not, what can i do to make it taste better?

I love the emails!

I do not enjoy the taste of green tea,either and I was wondering if the same effect could be achieved by taking the green tea supplements that I have seen in health food stores? If so, is there anything specific that I should look for in the supplements?

I love the posts. I learn the most interesting things.

Lisa

I am a 52 year old female. A few years back I lost my gall bladder. Before the surgery my internal doctor told me that most people can adjust to a low fat, low sugar diet and I believed that I was one of those people. I believe it is necessary that I be conservative when it comes to fats in my diet from the indigestion and diarrhea signs I get from time to time. As far as low sugar I find eating fruit and nuts with cereal or an egg with toast and fruit on the side gives me a balanced breakfast and with a mid morning snack I am energized and don't feel hungry. I take it all in moderation.

I used to have this type of breakfast too and was always hungry midmorning. It's all carbs (oatmeal, fruit, etc) Add a good solid protein like nuts, or an egg or make the oatmeal with soymilk. That should help you feel fuller longer.

I find that breakfast is the hardest meal to get protein in quickly though. Does anyone have any quick balanced breakfast ideas?

Chris

Try Stash's Moroccon Mint Green Tea - I think it comes in decaf too.

http://www.stashtea.com/w-050350.htm

The hint of mint really helps with the taste. Also, I bought some Agave Nectar at the local health food store. Dr. Hyman recommends this even over honey as a sweetener b/c it takes the body longer to metabolize it. Additionally, it is even sweeter than sugar or honey, so you only need a little bit.

Enjoy!

can you be more specific re: a good quality green tea - can you mention brands?

Let me preface this by stating that I have read Dr. Atkins' books and also Dr. Hyman's Ultrametabolism. Several years ago and after several failed attempts at sticking with low-fat diets, I lost 30 lbs by adhering to Atkins. Since then, I've discovered that I do have hypothyroidism and in my quest to discover "Why?", I came across Dr. Hyman & Ultrametabolism. I appreciate the information provided by Dr. Hyman greatly as he obviously has done a ton of research in many different areas.
That is why I am fairly surprised that he slams Atkins so hard. It would seem that Dr. Hyman has not read any of Dr. Atkins' work. Atkins was truly a proponent of using foods as the body's medicine (as Dr. Hyman does), INCLUDING the many, many different types of vegetables, berries, nuts and seeds that are available. He was not against ALL carbs. In fact, strict limitations on carbs was placed only on the two-week Induction Phase, which is very similar to Dr. Hyman's own three-week cleansing. He was not an advocate of eating steak EVERY DAY (though being "allowed" to have a nice, juicy steak was certainly a perk!) and definitely realized the numerous health benefits of fish, poultry (not the jacked-up-on-steroids kind either) and other types of high-quality proteins.
He understood the benefits of "good" fats during a time when fats of any kind were taboo. He understood the horrific dangers of high fructose corn syrup and trans & hydrogenated fats years and years before other doctors got on board. I could go on and on...
All of this makes me sad that a doctor of Dr. Hyman's obvious caliber would disregard Dr. Atkins' pioneering efforts.
-Cyndi

Is a green tea bag ok? I read Salada is best? Are the green tea capsules ok?

It is true that if I start the days with carbs (even a healthy bowl of oats and no sugar) I will crave carbs for the rest of the day. If I eat fresh fruit and eggs, I have more staying power. I alternate between eggs and egg white veggie omelets so I do not worry about colesterol. I also have protein shakes with fruit included. Always berries, fresh if possible, frozen when not available.
Lots of water helps curb my appetite.
But what about the GREEN tea? I love black tea, usually a nice organic tippy Ceylon or Kenya. Does black tea confer any good stuff? Hilda

I agree with you completely on increasing your protein intake for breakfast. It is my understanding that consuming the empty carbs in most breads and cereals in the morning only makes you more hungry by lunch time. I understand that the carbs increase the amount of insulin your body puts into your bloodstream and what the body doesn't use or burn up is stored as fat. (I think it's the increase in insulin that makes you so hungry).
I do a stir fry of fresh vegies in olive oil (garlic, onion, bell peppers, snap peas, brocolli) and add a couple of scrambled eggs. I also add salsa on top. It's so delicious! Plus, you get the good carbs from the vegies and all the protein to stave off the hunger for hours!
If I don't have time to make this for breakfast, I have it for lunch. I've noticed that when I have this at least one meal a day, I lose weight and feel much more satisfied.
It's so important to eat breakfast to get your metabolism going. If I'm in a hurry, I will at least juice carrots and apples and cucumber and add some 'powdered greens' like wheat grass to alkalize the system which is very important.
I am very active as well. I eat several small meals or 'snacks' and a light supper and nothing after 6:30. I try to stay away from sugar and processed foods (except for special occasions when I "fall into sin")!
I'm 54 and wear the same size as when I was in High School. (size 4)
I've found that our bodies really just need the right 'nutrients' to stay in optimal health - not alot of 'food'. When you give it the right things to 'feed' it properly, it will not cry out for more. When you feed it sugar and junk, it knows that it hasn't gotten the right 'life-giving nutrients' and cries out for more to eat! It's just our 'flesh' and we are to be the Master over it.

I drink green tea by REN TEN. It is an unfermented tea that has been reported to have vitamin C, amino acids, and among teas have the highest concentration of catechins which has been reported by researchers to help prevent cancer. Check them out at Costco. That is where I found it.

A friend turned me on to Chinese Bojenmi tea. I was wondering if this works as well or better than green tea?

I agree. with the Atkins thing. It has worked for Me as well as my brother. The key to it is not continue on the 2 week phase for months at a time as it is stipulated in the book to not do that. But people have in mind that a little is good maybe more would be better. That is the misconception taken to heart. It will have reprecutions; like un healthy hair etc. Do the two weeks as recomended. It is meant to kick out the sugar addiction. You are to avoid all sugar no matter the form. If you do that then take in nuts and better friuts and vegies, like your bright berries and not go hog wild on dried fruits(as they are loaded with sugar) sticking to fresh it is the best. The point is to eat as natural as you can. I believe they both have valuable things to say and do follow both.

Does anyone have suggestions of a good, healthy cookbook for food allergies? I have allergies to soy, guten, and wheat. I was also told to eat specific things (i.e. banana) only once every 4 days to avoid developing an allergy to it. I'm getting very discouraged--especially since I work in health and wellness and am told by an RD that the food pyramid is the only "correct" diet....

Use a scoop of protein powder on the oatmeal. Sounds awful but, believe me, it tastes pretty good. And you get that dose of protein that will take longer to digest and help with the "full" feeling!

I also discovered that REN TEN TEAS have a White Tea and is grown in the high mountains of Fujian province. Similar to Green Tea, White Teas undergo very little processing. This purity is what researchers from Oregon State University think may cause white tea to have a greater concentration of polyphenols than Green Tea and therefore may have the strongest anti-cancer potential of all teas. I do plan to get that after I finish what I have in green tea

Hi, In the past 10 years I have tried a couple of low carb diets with great success...for awhile. I did Atkins and lost 20+ pounds and while I lost the cravings for sugar (candy, sweets)never really lost the yen for starches (potatoes, bread - sugar by another name). I found it impossible to add only small amounts back into my diet and gained back all the weight I lost and then some. Then I tried the Cleveland Clinic Diet under the care of a Doctor. Worked great. Lost nearly 50# in less than 6 months. Then went on the maintenance phase that allowed me one slice of bread a day and back came the crave for more sugar. Can't eat just one slice of bread! Took 3 1/2 years but all the weight is back. I hate the way I feel and the way I look. I ordered a book that sounded like it would address my needs and discovered that if I wanted to lose weight on that plan based on my height and age I could only eat 450 calories a day. The book went back. I bought Ultrametabolism almost on impulse. I haven't started the eating plan yet, I'm still reading, but what I am reading here and in the book gives me hope. It sounds like something I can live with for the rest of my life and that is what I need. I pray it works! Thanks

I am on coumadin because I have chronic a fib...I understand that green tea has massive amts of vitamin K which I must keep to a minimum to keep my inr levels within the prescribed limits...Is there an alternative??

Mark

My wife and I have a bowl of fruit first thing in the morning every morning year round. We started the fresh fruit every morning after reading the Fit for Life Book by the Diamonds about 10 years ago. In the first year I lost 30 pounds my wife lost 20.

After two years our weights went back up. However, we do find that our weight varies plus or minum 5 to 10 lb over the year.

The problem I am seeing is the conflict between theories or various studies that have been carried out.

By the way I am 64 and look 55 but have arthritis. 5'5 and weigh 190 lb. Waist is 36 to 38.

I have found a cream that controls the arthritis to a great extent.
My wife and I dance two to three nights a week year round for at least 2 hours.

Paul

Three years ago I started the low-carb lifestyle. I lost 35 lbs and was at a healthy weight and felt great. During the past year, I've put on 10 lbs due to stress and adding some carbs back into my diet. I figured to lose the 10 lbs would be no trouble at all. Well, was I wrong! I've been eating healthier since this past spring but havent been able to lose the weight. When I was eating low-carb, I thought I was doing great losing weight without excercing. I have been reading Ultrametabolism all this week and now I think I know what my problem is. I have added in 20 minutes/5 days a week of excercise along with a few other changes. I'll let you know how things turn out.

I am a 64 year old male. I lost a tremendous amount of weight on Atkins back in the 70's. I was young and the weight came off to the tune of a pound a day. I felt great both physically and emotionally. I have tried it several times since then and it has not worked well in my old age. It is a struggle to keep on it with not much result...but it was great when it was working. I know your plan is much more reasonable and healthy. I just wish I didn't have to give up COFFEE!

Today's post was wonderful. I have always believed that our bodies are the source of it's own healing. It is a self-replicating organism of fantastical complexity.

After reading the book I did additional reasearch into this new science, Nutrigenomics, and determined that this is the genesis of a new understanding of nutrition and the role it plays in our life. I also determined that The UM program is the first and only application of the reasearch to day to day living.

I have struggled my entire life with weight loss issues and have tried just about every program. Prior to UM I found "The Maker's Diet" and the original "Zone" books to offer reasonable,balanced approaches. I find UM to be far supperior to those programs. I think that most people in my situation want lifelong change. The UM program is reasonable, balanced and makes sense enough to result in a full scale liftime, lifestyle change. I have just begun to implement the UM reccomendations and I am already well pleased with the results I look forward to what the future has in store.

Dr Hyman:
If I could get a personal contact by email I would be ecstatic.

I don't diet, I have used increased food procedure given to me by a nutritionist many
years ago and it took off all weight I wanted to loose.

We are 30 year later, 20 years of every major stress you see listed anywhere in a health magazine, some of them twice. I am now 130 pounds overweight. I just avoided another heart attack through oral chealation my cardiologist was excited and happy for me no surgery, but want the weight off asap.

I know when my metabolism went off, and until your book I hadn't had any base for what I believed to be the cause. I don't eat badly, did during college and work, but now watch things closely. Want to use your
metabolic approach because I was under 130 for 45 years of my life, no problems could eat anything.

I will add the green tea and fish oils when
I finish a second chealation I want to weigh
back at 135=140 which is what I weighed in 1986 before devorce and many other crises including death and Cancer and heart attacks.

I told the Cardiologist I was going to revive my metabolism and would loose weight; he said if anybody could it would probably be me once I made up my mind and an attack agenda.

Please help if you can, your book has everything in it I believed to be the truth for years.

Thanks
Pat C.

Have you looked into Red Tea? I drink Roiboos tea which claims to be higher in anti-oxidents than green tea. It also tastes a little better! Could you please let me know your feelings about this.

Everything you have written here is generally true.

I, however, as a professional trainer, am skeptical about the weight loss specific benefits of green tea. The FDA did not allow labelling that claims anti cancer/heart disease benefits and green tea has not been FDA approved for any weight loss benefits. Your double blind study results look good, I admit. I won't say green tea doesn't have benefits and I'm sure it is a good thing to consume - I do.

You say to stay regular. Very good advice. Eating good quality whole grains and other quality foods will aid in this goal. Drinking water and Increasing soluble and insoluble fiber is necessary to do this. Fiber also helps make one feel full longer.

Weight loss occurs only when the number of calories in in a given period is less than the number of calories expended or burnt. Period. 3500 calories equals one pound of fat when stored as fat.

Whole grains, fruits and vegetables, good quality carbohydrates, protein and non-saturated fats make up a healthy diet. Portion control is key, especially with five to six meals per day, which, as you say, will keep your metabolism fired up.

Strength (aka resistance) training, also increases metabolism on an ongoing basis. Aerobic exercise burns fat, but only raises the metabolism temporarily. The benefits to the heart and lungs are not to be ignored however.

A good quality carbohydrate and a quality protein should be eaten at each meal. A good high protein diet is 40/40/20, that is 40% carbs, 40% proteins, and 20% fats (mostly non-saturated)

Finally and this may be the most important thing anyone can do to aid weight loss and feel better - DRINK WATER. Drink eight eight ounce glasses (preferably filtered) per day and more if you are active and perspiring. Water flushes the system, is good for the skin and all internal organs. It has innumerable positive effects on health and well-being.

An apple and a serving of lowfat cheese can be a balanced meal. If a person is inactive, they should eat just five small meals per day. As much as I hate to say it, when it comes to weight loss, calories do matter and exercise is the best way to get healthy.

Green Tea makes me sick, I get a terrible headache and diarrhea. I tried taking it in pill form and it also made me sick. Seems weird since it's supposed to be so good for you. Is there a brand you would recommend that I might tolerate better?

Can't do tea... caffeine gives me palpitations but my EKG is fine! So is the TSH and creatinine. Even had a halter monitor and it didn't show up. So... I do best with veggies and high protein... crave sugars always, love chocolate! it's a forever fight! breakfast is best with high protein, if I eat toast and cereal I'm famished inside of an hour for the rest of the day... plain oatmeal gives me incredible heartburn, like to do 5 grain cereal with lots of ground flax added, still get heartburn, our hospital pharmacist suggests making pancakes and stirring the flax in just before making them, says it's delicious. I'm a RN who works 12 hour nights in a little rural hospital, 3 shifts a week, just turned 64, love what I do! Thanks for your book!

I followed your book for the 1st three weeks and was happy with losing 6 lbs. in that 3 weeks. Unfortunately the next day I gained back 4 lbs. and have not been able to get rid of it yet. That was months ago. I have 60-70 lbs. to lose so that was quite disheartening.

To answer Dr. Hymen's questions... 1) I certainly feel much less energetic and have trouble focusing clearly on tasks at hand if I skip meals. Until just recently I was a 3 meals a day guy. So, if I missed one, it definitely affected me. Also, even though I might skip a meal, I normally don't skip my caffeine. I'm sure you are able to draw your own conclusions on that one! 2) With respect to the potein in the morning, I will attest to the fact that the protein shakes (the soy yogurt fruit smoothie recipe in the book) is VERY filling (I add 1/2 banana to it). I do not feel hungry after that shake. If I have but one egg in the morning, I will feel hungry. It doesn't promote that full feeling for me. A two-egg veggie omelette will do the trick. As does three pieces of french toast with real maple syrup! I'm not perfect, I allow it maybe once a month. 3) I have tried the low carb diet when I tried Atkins Diet. Admittedly, it did work but it caused me to detest meat. The only positive thing about it was that I rekindled a love of bacon, which I rarely had up to that point. I have since given it up on all but the rarest of occasions.

I'm 39 and started eating 6-8 meals/day 10 years ago and I have been able to to maintain my weight without any adjustments to physical activity or food. I always ate healthy, with an occasional indulgence, and have always been active, but until I started eating 6-8 meals/day I was always 10-15 lbs overweight. I will never go back to 3 meals a day. I also have more energy throughout the day and sleep better. BTW: I can't comment on green tea, because I've been drinking it for so long.

Dr. Hyman,
I have been drinking green tea, eating unprocessed whole foods, 3meals with 2 snacks which I have incorporated into an 8 week program at the gym which I've been exercising more than I have im my life. However I have only managed to lose 1 lb/week! What else can I do??

Hi Suzanne. I know, I'm not Dr. Hyman, but I am a professional trainer and maybe what I suggest can help you - I hope.

It sounds like you're certainly on the right track - new, healthier eating habits and exercise. Actually, the loss of one pound per week is a good steady, healthy, realistic rate of weight loss. I'm assuming you've been at this for four weeks? Maybe five? One of my favorite sayings is 'if you lose ten pounds overnight that's about how long it will take to gain it back!'

You can perhaps speed things up a little, though. Consider:

Are you strength training? If you are it is possible that you are gaining muscle mass while losing fat. Muscle is denser than fat so a cubic foot of muscle mass weighs more than a cubic foot of fat.

An increase in muscle mass is a very good thing even though it may appear that you are not losing (or even gaining) weight. The more muscle mass you have, the more efficiently your body can use the good fuel you're giving it.

If you are not strength training, you might want to look at a couple of other possibilities.

1) Do you know (ballpark) how many calories you are taking in each week vs. how many you are burning off? Even with a healthy and fired up metabolism, if you are taking in more than you burn you will gain weight. Even with the Dr's plan, sometimes it can take some time for your body to 'catch on' to what you're trying to do.

Three years ago, I participated in a ten week, highly intensive program of 'diet' and exercise. I got decent results but it wasn't until after the ten weeks while on maintenance that the pounds really started to drop off. My genetic fat burner just took a little longer to kick in. It's all good now! It's still off!

2) If you have cut calories and increased your level of activity, it is possible that your body is storing fat temporarily. This isn't the same as point 1 above. It's much simpler - your body thinks it needs to store more fuel to maintain the increased activity level. It doesn't know how long this increased activity is going to last or how much fuel will be provided. You need to take in enough calories to fuel your activity level. Once your body gets used to your new habits, it will start burning the fuel you give it instead of storing so much of it.

3) It might be worthwhile, if you haven't already, to have your thyroid function checked. I believe the Dr. talks about how this can affect your metabolism.

Drinking plenty of water helps your body function at its best. Always replace fluids and try to drink 8-10 8oz glasses a day. Everything works better when you are properly hydrated!

You're actually doing great! Keep up the good work and keep re-evaluating your progress. Kudos for making the changes you've already made!

Hi Christine, I usually have very little time to get out of the house between the time I wake up and the time I have to leave for work. A couple of meals that work for me that I can make quickly are veggie omelets (believe it or not), protein shakes (which I can drink along the way), and cottage cheese mixed with fresh fruit (sometimes I have to wait until I get to work to eat it). The omelet honestly doesn't take more than 5 minutes to make. I whip some eggs, pour into a frying pan of heated olive oil, turn down the heat, sprinkle on some cheese, layer the veggies on top--usually fresh spinach, but sometimes left over cooked veggies from the night before, put a lid on, turn it off in 3-5 minutes and let it sit to set the egg. Would these work for you?
Elaine

Recently, my dermatologist suggested I take A/G-Pro, an amino acid supplement for hair and skin improvement. I feel full when I take it and eat less; but I have not lost any weight. What are your thoughts on taking this supplement and should it help with weight loss since it is high in protein?

I have been on weight watcher's for 8 weeks now and have stalled at losing only 8.5 lbs.

I read your comment about not eating 2-3 hours before bedtime. My problem is I have aerobic classes 3 nights a week and do not eat supper till after class because it is high impact and step and I cannot do that on a full stomach. According to Weight Watcher's it doesn't matter what time you eat as long as you still have points left for the day but I am not sure because I am not losing like I did in the beginning.

So, that might be true. I am very frustrated but I don't know how to change it.

Also, what kind of small meals during the day, mostly protein or vegetables. My body seems to not like carbs but I also have irritable bowel so a lot of vegetables are hard for my stomach.

Thanks.

One of the best "side effects" of the Ultrametabolism program is the stabilizing of blood sugar. I used to always have something sweet for breakfast and if I didn't eat again for 3-4 hours, I would sometimes get a most unsettling feeling of shakiness, light-headedness and anxiety. Since I have eliminated sugar and included protein at each meal, I have not had this experience once. It's "steady-as-she-goes" all day. No cravings, no crashes, no ups and downs. Sometimes I even have to remind myself that it's time to eat something (a problem I've certainly never had in my life.) I've always known that a lot of my health issues were due to a poor diet, but Dr. Hyman's book really got me motivated to take control. I've been eating clean for over 2 months now and am down 19 pounds -- and I haven't even started exercising yet. I never thought I could get off the junk food, but I'm telling you, once your body adjusts to whole foods, eating big gloppy portions of junk has no appeal at all. I never would have believed my cupboards would be stocked with anything called amaranth, buckwheat groats and quinoa. I used to make fun of people who ate such things!

You say "packet of oatmeal" which makes me suspect it is instant. I would suggest first replacing your instant with stone ground oats you must cook. They will stick with you longer. Also, as others have said your breakfast is sorely lacking in protein. If I have a cereal only breakfast or something like pancakes I always add a poached egg to it. But it also depends upon what and how much you ate the night before. I eat around 5 PM and, like hobbits, I always have a "second" breakfast. My first is around 6:30 am and I eat again around 8:30. There is nothing wrong with that. Listen to your body and your hunger signals. There has not been enough emphasis on listening to one's own body and giving it what it needs in this blog. Everyone is different and one's nutritional needs are everchanging.

So bogus "Weight loss occurs only when the number of calories in in a given period is less than the number of calories expended or burnt. Period. 3500 calories equals one pound of fat when stored as fat. "

You need to go back to school or at least read some books. Wake up and smell the roses. They have shown time and again, even though people are still dieting, that diets don't work. If you are telling people that garbage they will stay on the diet roller coaster all their lives. I would sure never train with you!

I prefer caffinated green tea over decaf. Will the caffine in green tea impede weight loss?

I like cold green tea and have been buying two brands - one pre-made and one instant. Could you comment if these have health benefits:

Teas'Tea by ITO EN (teastea.com)

Instant Green Tea by Tea Tech (teatech.com)

Thanks
Linda Hall

I just filled out the survey you sent in the email about the book title. If those are the only options then I have lost all respect for you. "Lose 10 pounds in 7 days". How horrible! You are going against everything that Canyon Ranch stands for. YOu should be ashamed.

I ust want to say that the things you are recommending have worked for me for a while now. Having been interested in nutrition and a vegetarian for many years, I have slowly moved over to higher protein and more natural foods over the years, even eating a fair amount of high calorie nuts and beans. I saw you and a nutritionist at Canyon Ranch several years ago (more to address feeling better than losing weight) and have added even more nuts and vitamins to my diet since then. And I have always been a person who needed to eat frequently. But I find I am not gaining weight, even with an increased quantity of nuts as my protein. I appreciate the help you gave me and hope your book reaches a lot of people--good luck.

I found out a long time ago that by eating protien for breakfast I lasted a lot longer. If I eat only carbs in the morning, I get hungry again within 2 hours ! !

In 2000 I went on a version of the Atkins Diet and loved it. I lost about 75 and kep it off for three years. When I say a version--I could not eat carbs because if I did I gained weight. So, rather than add carbs as I went along I stayed at the allotted 15 per day. I did well on this diet until I had a car wreck and banged up my arm. I had to have several steroid injections and my whole system went haywire. I never varied from the 15 carbs per day but I started putting on weight--most all in my belly and behind and thighs. I want to lose weight now but am VERY distrustful and very cautious about what one to go on. Note: I have a goiter and have been advised to stay away from soy and soy products. It has been suggested to me that I incorporate coconut oil into my diet. What do you think?

For myself, skipping meals will set off triggers to overeat. Mental or physical (aparently both). For breakfast I am finding that sprouted whole grains take me further along in the day - feeling full. I usually have to rush to get some food in me because I forget to eat 3-4 hrs after. Low fat restrictions leave me feeling cheated out of foods that taste good. Low carb restrictions leave me feeling empty. Nothing has ever worked better for me than UM. At 38 yrs old , since reading the book, I'm down 20 lbs! The problem people have when I try to turn them onto UM is that it goes against EVERYTHING we see & hear...

I know of a "diet" that claims that exercising 20 minutes after a meal will increase thermogenesis. Has anyone found this to be true?

I am not a doctor. I have Hashimoto's Thyroiditis. This is a condition that's courtesy of my chronic lymphocytic leukemia. I was on levoxyl but decided (as I was borderline hypothyroid)to go off it. I can't give advice but only tell you that I've been on UM for 6mths., lost 20 lbs (hardly even trying) and I eat soy products all day long. Feel free to email me.

So many books have the word 'diet' in their title when in fact, it's a life-style shift. 'Body for Life' addresses this, but is short on the type of medical information contained in Ultrametabolism, and also a bit authoritarian when a more individualized approach is needed. 'The Zone' implies you're only there for a time and then resuming your pre-enlightenment behavior. 'South Beach diet' is fine and has some medical suppport, but hey, I live in the Great Lakes states where fans tailgate! (Stop laughing.) What I really like about your approach is the situations you address which included mine-50ish, with a sudden troll tummy in spite of daily walking regimen. Now how to still enjoy a glass of merlot and slice of whole grain french bread & cheese with my salads? Or should I try the French diet, the Mediterranean diet or just get a personal trainer 'Rolf' to put me through the paces!? Seriously, I gained 20 lbs not working out with weights for the past year because I thought it wasn't doing anything. And, should I ditch the black cohosh because of a few cases of liver problems in the archives? You are a blessing. I enjoy reading. Thanks.
annie

I am not a doctor. I have Hashimoto's Thyroiditis. This is a condition that's courtesy of my chronic lymphocytic leukemia. I was on levoxyl but decided (as I was borderline hypothyroid)to go off it. I can't give advice but only tell you that I've been on UM for 6mths., lost 20 lbs (hardly even trying) and I eat soy products all day long. Feel free to email me.

I am not a doctor. I have Hashimoto's Thyroiditis. This is a condition that's courtesy of my chronic lymphocytic leukemia. I was on levoxyl but decided (as I was borderline hypothyroid)to go off it. I can't give advice but only tell you that I've been on UM for 6mths., lost 20 lbs (hardly even trying) and I eat soy products all day long. Feel free to email me.

Í´m very grateful to God to let me know Dr. Hyman, this article has been fantastic. I didn´t know why I felt hungry so hungry even after lunch.Now I know that having just cereal, or a toast or even only fruit could me make be in hunger most of the day. I´m starting to have protein.
And eating so little everyday has damage so much my metabolism.
I´m looking forward for each newsletter, it´s like being at the university taking a nutrition class. Thanks again.

The breakfast I've found works best for me is a cup of brown rice, 1/4 cup sliced almonds, and 1/4 cup flax seed (which I grind in a coffee grinder), and milk. I always add a packet of Splenda and sometimes some nutmeg or cinamon. Once a week I make a pot of the brown rice and each night before work I put a cup of it in a plastic container - grinding the flax seed (the Golden Flax seed tastes a lot better than the regular brown) and throwing in the almonds. When I get to work I pour on the milk and microwave it. Many times it's so filling I can't finish it all.

I really love oatmeal and I use it in baking, but for fiber and long lasting energy, the brown rice is the best. And the almonds are crucial - when I have run out of them I can really tell the difference - I get hungry again within a few hours. I've tried using peanut butter with the brown rice (and with oatmeal) but the almonds stay with me longer and they have more fiber. Mid-morning I eat fruit and some whole almonds. That little bit of protein makes all the difference.

Hooray for those supporting the Adkins approach to health. It is so similar to Dr. Hyman's that I too, find it hard to see why it is so misunderstood. In all Adkin's materials "good" fats are supported and eating healthy high fiber veges and fruits encouraged especially the reds and oranges and purples! Nuts, seeds, soy, all the healthy proteins are encouraged, and people can still live in the real world and occassionally enjoy a steak. In the later phases the highest fiber whole grains like brown rice, etc. are also encouraged.
So many people have had such good success with weight loss on the Adkin's low carb plan. Those who gained it back are the ones who stopped using it. The ones with health issues are the ones who stayed on induction past when they should have, didn't take suggested supplements, and didn't add in the healthy veges and fruits, and later on whole grains, as is recommended in the later phases of the plan.
I easily see Dr. Hyman's nutritional approach complement the Adkin's nutritional approach. It is affirming to see others who also see this.
Rosemary

Hi Dr. Hyman, I can't thank you enough for sending me such invaluable information via email. EVERYTHING you profess makes so much sense. I can't understand why I have no will power to follow through with your suggestions. I really NEED to change my lifestlyle, but yet I find myself stuck in a rut about my diet. 2 years ago I tried a drastic diet plan called optifast and went from 172 pounds down to 147 in 2 months! I was estatic about the weight loss, but then the weight came back with such a vengence, I now weigh 185, heavier than I have ever been my whole life. I also have 4 wonderful children between the ages of 9and 4. Although they keep me very busy, I always find time to snack on horrible high caloric carbs. I want so much to follow your recommendations b/c NOTHING I have ever came across before makes better sense than you. I realize that you can only advocaet so much, it's up to me to do the work. Sometimes I just think I'm going through a change but I'm only 36 and all my blood results have never indicated anything abnormal. My cholesterol is 236. My bad cholesterol is high a number, too! What can you suggest for me? A detox center perhaps???? I just want to fit into my clothes again and be able to stand tall next to my wonderful husband. I have become bitter since the weight gain, and it's no ones fault but my own. Thank you for letting me vent. you have an amazing way of articualting your advice. Your emails come across so conversational. Thank you, Kelli

Hi Beth, great weight loss news! Can you give me an idea of what your daily menu consists of since starting the UM plan? When you forget to eat b/c your not aware of it, what foods do you tend to go to for a quick fix? How long did it take you to adopt this new lifestly? And what has been the biggest obstacle for you? Thank you for sharing.

Kelli

Question: Are the liquid green tea liquid supplements that claim to have the effectiveness of upwards of 15 cups of brewed teas as effective as the tea you recommend?

I am not a coffee drinker myself, but my father in law used to be, and I know he gets some kind of coffee like substitute from the health food store and has that every morning. Perhaps you could look into it and see if it is something you could learn to like. :)

I stayed on a low carb diet for one year and lost about 5 pounds. I felt really good during the diet and only stopped because everyone told me how bad for me it was. When I stopped, I gain all the weight back (within about 6 months) plus an extra 10 pounds. I feel Dr Hyman's method is healthier but I'm NOT losing weight as fast as I did on the low-carb.

Hi Kelli,

How odd I am in EXACTLY the same position as you! I also lost weight on another diet and then gained it all back and more when I couldnt stick with it. I am 37 and went from a pre diet 162 which I thought was HORRIBLE to a now 180, which is of course worse. I am addicted to a daily can of coke (which I KNOW is horrible and 12 tsp of sugar!) and white cheddar cheese its.

One thing I am going to try starting TOMORROW, and that is a higher protein breakfast. I thought I was doing good having a small bowl of organic whole grain cereal and soy milk and maybe part of an apple (the babies eat the rest. lol) but all this week I have been all motivated in the morning when I wake up and then by lunch I am just RAVENOUS and tho I start out good with a bowl of soup and a carrot or some celery I suddenly can't stop and go get my coke and a couple handfuls of cheese its. I know I can just not buy the cheese its but I tell myself that the babies like them so much as snacks that I have to have them. :)

I buy dried fruit, but its just like candy to me, and I look at the almond nuts in the store but they are SO EXPENSIVE!! $6 for less than a pound! Plus I absolutely HATE eggs! When I eat them maybe once a week I feel kind of sick to my stomach for a couple hours after, though admittedly, not hungry. I think tomorrow I will try having one slice of whole wheat toast with some deli ham on it w/out butter, and see if I fare better. I definately notice that if I eat ANYthing with sugar in the am I go nuts all day.

I also like the guys suggestion, that just an apple and a slice of cheese is a perfectly good meal.

I know I should give up my daily can of coke, but I tried that for a week once and never lost a pound, so I was discouraged from making such a sacrifice for no appreciable gain.

Anyway Kelli, I HEAR YA!!! One other thing I know I struggle with, though my kids are a little younger than yours, but that is that a lack of enough sleep is a SERIOUS diet detterrent. I know, easy to say, harder to remedy, but I know in my case, if I am tired I reach for simple carbs and caffeine all day, and with a bit of effort I COULd get to bed earlier.

Well, good luck, I will say a prayer for you if you say one for me! :)

Mary

I don't think you are supposed to lose the weight fast, just steady. Maybe losing this way, you won't gain it back ever, never mind an extra 10 lbs on top, like most of us did when stopping the low carb.

Mary

I have tried low fat and low carb diets with no success. I also had no energy during the duration of the diet. It was very hard to continue the diets especially when I would see no results.

Great info; have tried low carb,high protein and am less hungry when cut carbs in the a.m. Gain weight as soon as I put too many wrong carbs in my diet. And hard for me to lose as had chemically induced weight gain from steroids after benign brain tumor surgery 14 years ago. And have taken throid for 20 years.

I thought I was achieving something by eating yogurt and a granola bar for breakfast. What is this doing for me?

I recently read a book on Detox which goes along with Dr. Hyman's book. There was a shake suggested where you have: strawberries, blueberries, raspberries, 1/2 banana, orange juice, grapefruit juice and non fat sugar free yogurt. I add some flax seeds and some olive oil. Put it in the blender and you have a quick breakfast. I use only fruits with no added sugar, organic if possible.

What you call bogus is lesson one in textbook basic nutrition. I have an accredited certification. It's not out of a cereal box like so many of them.

I'm not saying that Dr. Hyman is saying is wrong. He's not. In fact, it looks to me like his concept may be the most comprehensive basis for a healthy eating plan that I've seen. Yes, eating plan - not diet. Diets don't work. Duh. Quality foods, protein for breakfast and all the rest is sound advice.

There are literally thousands of books out there for sale that tell folks how to lose weight without changing their eating habits. It's a given that each person is different. Dr. Hyman's concepts and basic nutritional mathematics both need to be in the picture.

I am a private trainer and I work exclusively with clients who are serious about making the lifestyle changes necessary to acheive results based on their individual requirements, so I won't miss you, B. :)

I wish I could read your blog. This information is very important to me.

The print is just too tiny and you have not conformed to the "accessibility" techniques which would allow me to make the font size larger on my computer.

In addition the choice of orange type makes the categories and peripheral info even more difficult to read.

I'm not sure what to do. I've bought your book, but I'd really like to use the website, too.

Please consider asking your webmaster to implement larger font size or add accessibility coding.

Thanks.

Ann

P.S. I am not blind and do not have a serious eye condition, just wear progresive bifocals. But the type on my screen is 8 pt type or less, and tiny.

why no eggs in phase one?

Has anyone else ever experienced some nausea after drinking green tea. I had a cup this morning and felt just miserable for about an hour afterwards. Is this normal?

I read Ultrametabolism last summer and was thrilled to have the new information. I was having a hard time losing 10 pounds, when it used to be so easy for me in my thirties. Anyway, I drastically reduced white flour and sugar in my diet AND I eat something every few hours. I include protein at every meal and snack and I try to make it good protein. I have lost about 10 pounds since July. I haven't done the Detox part yet but am working up to it. I have eliminated eating lots of sweets at the end of the day because of stress. My temperament is much more even than before and I don't want to eat the bad stuff. If I falter, the sweets just don't have the same hold on me.

Thanks for writing the book and getting the info out there.

I used to know a Chinese (from Thailand) woman who knew the properties of food just as you describe. Her cooking was out of this world, and she was a biochemist as well as a fantastic cook. whose foods changed with the four seasons, and incorporated Taoist principles of meal planning. She used our locally grown produce in her recipes, because she said it is important to use plants form our local climates.
Her name was Mani Wan, and she was married to a guy named Mantak Chia, who has written several books on Tai Chi, etc. and teaches in and around New York. I have heard they are no longer together, and it would be great if someone out there knew where she was, She has the smarts to become soemone important in this discussion, and she invented an herbal tea that is nothing short of miraculous for clearing up digestive difficulties form everyting up to and including hangovers.

I can't agree more how much food can make a difference in our health. I was surprised that you did not learn about goji berries while in China. The people in Tibet have been eating goji berries for centuries and it is believed that is one of the main reasons they tend to live to be 100 years old more than elsewhere.
Dr. Earl Mindell, who wrote "The Vitamin Bible", along with 50 other nutrition books, found one particlular strain of goji berry that has more nutrients than any other food anywhere. Ths strain also has four polysacharides that are not found in any other food on earth. These polyshachrides act as 'Master Molucules', bringing the body to balance, or homeostasis, allowing all of the cells to comunicate more clearly. Thus the body is better able to handle any health concerns.
Dr. Mindell developed a way to make this berry available in a form that is easy for us westerners to ingest without losing the nuttritional value of the berries. He developed Himalayan Goji Juice. Drinking just 2-4 ounces a day can make a very noticeable difference in how you feel. This juice is not available in stores because people will not understand the significance of this juice. It is only offered through independent representatives of the FreeLife Corp.

Two of my local restaurants, Fellini and San Marco, offer sliced carrots, cucumber and spring onions or celery with dips before the meal. I also like restaurants which offer melon as a starter and fruit salad (not in sugar syrup)as a dessert. On my webspage I have a restarant review page on which I keep a list of my local restaurants and others I've tried with the fruits and vegetables offered to remind myself and my potential guests or hosts.
Angela Lansbury

Thank you for that most useful advice. Two of my local restaurants, Fellini and San Marco, offer sliced carrots, cucumber and spring onions or celery with dips before the meal. I also like restaurants which offer melon as a starter and fruit salad (not in sugar syrup)as a dessert. On my webspage I have a restarant review page on which I keep a list of my local restaurants and others I've tried with the fruits and vegetables offered to remind myself and my potential guests or hosts.
Angela Lansbury

Hi! I had a holistic therapist recommend a piece of fruit first thing in the a.m. (as opposed to say a piece of toast or cereal, which starts my body on a sugar-crave cycle), then follow up with the eggs-n-veggies later. She suggested it gets your metabolism going and is better than the refined flour. I've begun doing this with a handful of nuts to moderate the fruit sugars and it seems to work for me.

No, it has no real health value. It is considered to be bottom of the barrel of teas.

I've discovered lots of new foods since reading Ultrametabolism:

-RED quinoa: I find it is much tastier than the white version!
-Baby (hardy) kiwi: MUCH tastier than its tropical cousin.
-Red rice: Whole rice that is tastier than brown rice.
-Black rice: Whole rice that is tastier than brown rice.
-Dragonfruit: This is a pink or white fruit inside, I find it at the Asian markets. YUM!
-Yucca: White root used in Asian and South American cooking, very tasty when mashed as an alternative to potato.
-Acarracha: Yellowish root used in Asian and South American cooking, makes a good soup!
-Tejocote: Orange/yellow fruit common in Mexico around Christmastime.

I think the most important thing is to be creative and try new foods, variety is key. Go to Asian and Latin American markets; if you don't know what something is, ask! Look it up on the internet, there are many excellent sites that talk about the nutritional values of foods we are not familiar with. Don't be shy; had I not read Dr. Hyman's book I never would have ventured to try the new foods listed above because I wouldn't have dreamt they'd be better for me or even taste good.

Dr. Hyman, could you write an e-mail on the subject of the differences between food allergies and food sensitivities? I understand that sensitivities are harder to find, are not test sensitive, may not involve the immune system, but can lead to more serious health problems. Yet it is hard to find info on this subject.

Thank you for the e-mails Dr. Hyman. You are extraordinary and it's clear many people appreciate your efforts on our behalf. I urge you to really get into the thyroid as I know you only touched on it in your book. Tonight Ken Blanchard, M.D. was on a program called The People's Pharmacy - perhaps you can get info from him as he seems to be the leading fellow in this area. So many people are experiencing this problem. We have incorporated the things you mentioned in this e-mail and although we are taking baby steps we both feel better having purchased high quality vitamins and supplements and have been taking them regularly. Your focused attention and generosity and sharing of knowledge is invaluable. Many of my family and friends have the utmost respect for you! Thanks again and keep it coming!

I am having the same problem. Though i only have 4-5 lbs to lose, i have been doing the 3 wk detox, without any cheating at all, and have only lost 1/2 lb in 10 days. at this rate, i will only lose 1 lb in three weeks, which would be very disappointing. i do work out and all the rest, always have. anyone else having this experience

I recently made the switch from a daily breakfast of oatmeal (which is fairly healthy since I don't add sweeteners, just fruit!) to egg beaters and a 1/4 of an avocado w/ a little salsa (no sugar or corn syrup!) and have really noticed a difference. I usually go to the gym in the morning and am no longer ravenous an hour later. I really think have protein and a small amount of complex carbohydrates is the best way to start the day, try it!