A macrobiotic diet is a vegetarian way of living that promotes health and extends life. This diet emphasizes whole grains, legumes, and veggies. Many individuals follow this diet to improve their physical health, but it also aims to improve their spiritual health and have a positive impact on the environment. The term “macrobiotic” comes from Greek and means “long life.”
Many proponents of the macrobiotic diet follow a personalized meal plan based on criteria such as climate, season, age, gender, activity level, and health requirements.
The macrobiotic diet’s primary concept is that you achieve equilibrium in your body by consuming the nutrients you require. A macrobiotic diet, for example, excludes acidic foods (such as refined grains) and replaces them with alkaline foods (such as vegetables and legumes).
Although the macrobiotic diet is intended to be a lifetime diet, the restrictions and problems of the macrobiotic diet make long-term adherence difficult for many people. Read on to learn more about the benefits of a macrobiotic diet and whether it is a good option for you.
What foods are allowed on a macrobiotic diet?
The macrobiotic diet prioritizes plant foods over animal products and processed foods, with a focus on low fat and high fiber. The original and older versions of this diet involve ten rigorous steps.
The consumption of a certain food is gradually reduced at each stage. The final stage is simply brown rice and water. However, even most proponents of the macrobiotic diet no longer support this risky technique.
A macrobiotic diet should eschew processed meals in favor of whole foods, preferably organic and locally grown. Proponents of this diet recommend using low-fat cooking methods, particularly those that require water, such as steaming or boiling.
Additionally, people who adhere to this diet carefully only use stainless steel, wood, glass, or ceramic cookware and avoid using electricity (such as microwaves). Although these limits are not required for everyone,
What should you be aware of regarding the macrobiotic diet?
The macrobiotic diet’s purpose is to balance the body with the natural environment; therefore, it’s crucial to keep the diet as simple as possible and learn dishes that you’ll enjoy.
The key to following a macrobiotic diet is to eat only two or three times a day and to stop eating when you are full. Reduce your eating habits. This keeps you from overeating. Chewing each bite completely also aids digestion.
To be fully absorbed, complex carbohydrates (such as whole grains) require a specific enzyme in the saliva. This diet recommends chewing each bite 50 to 100 times. Start with 20 to 30 times per mouthful if it seems impossible or difficult.
Foods permitted in the macrobiotic diet
The following foods are permitted in the macrobiotic diet(1):
1- Complete grains
Whole grains, such as brown rice, barley, wheat, and millet, often account for 50–60% of each meal. Furthermore, flour-based goods such as pasta and bread can be taken as part of a this diet on occasion.
2- Vegetables
On a macrobiotic diet, vegetables normally make up 25–30% of your daily food consumption, and up to one-third of your total vegetable intake can be raw. Vegetables should be steamed, boiled, baked, or roasted instead.
Some diet experts advise against eating potatoes, tomatoes, eggplants, peppers, spinach, beets, and zucchini. Of course, their consumption is not entirely forbidden.
3- beans
Beans account for around 10% of this diet. This 10% also includes soy, which may be found in a variety of products, including tofu and tempeh.
4- Soup
The macrobiotic diet consists of 1 to 2 cups or bowls of soup each day. Most of the time, people opt for soy-based soups like miso (soybean paste).
6- Seasoning
People who follow a macrobiotic diet choose to flavor their meals with sea salt, brown rice vinegar, vinegar, prunes, grated ginger, pickled cucumbers, gomasio (roasted sesame seeds), roasted seaweed, and chives.
7- Drinks
In addition to water, this diet includes tea. Alcohol, caffeinated beverages, and sugary beverages are not advised.
8- Products derived from animals
While meat, poultry, eggs, and dairy products are typically avoided on a macrobiotic diet, modest amounts of fish or seafood are permitted a few times per week.
Horseradish, wasabi (Japanese horseradish), ginger, mustard, or grated daikon (Chinese horseradish) are common accompaniments to fish and seafood.
9- Fruit
Local fruits can be consumed many times each week as part of a this diet. Apples, pears, peaches, apricots, grapes, berries, and melons are among the permitted fruits.
Tropical fruits like mango, pineapple, and papaya should be avoided (unless you reside in the tropics).
10- Seeds and nuts
Lightly toasted seeds and nuts can be seasoned with sea salt. Nuts and seeds are high in calories, with 150 to 200 calories per serving.
11- Sugars and sweeteners
Desserts that are naturally sweet (such as apples, pumpkin, and dried fruits) are suitable macrobiotic options. Sugar, honey, and chocolate should be avoided.
Foods that are not permitted in the macrobiotic diet
The following foods are not permitted in the macrobiotic diet(2):
- Meat, poultry, eggs, and dairy products
- Fish and seafood (too much)
- fruit (too much)
- Most sugars and sweeteners
- Seeds and nuts (too much)
- Alcohol and caffeinated beverages
- Sweet drinks
Does a macrobiotic diet aid in weight loss?
There have been no substantial and scientifically credible studies on the macrobiotic diet and its effect on weight loss.
This diet’s limitation on processed foods, emphasis on health, and increased consumption of whole grains, veggies, and dairy products all contribute to weight loss.
Simply eating fewer calories than your recommended daily limit or exercising more calories will result in weight loss. This diet is similar to a vegetarian diet. Compared to meat eaters, vegetarians consume fewer calories and gain less weight.
The disadvantages of a macrobiotic diet
Isn’t it true that “excess is never a good thing?” Have you heard about Eating fewer than adequate amounts is also a mistake. A plant-based diet is a macrobiotic diet.
This diet plan is particularly restrictive because it is so difficult to get enough protein on a vegan diet.
This results in a lack of critical vitamins and nutrients, such as vitamin D and B12. It may also increase the risk of malnutrition. The following are some of the macrobiotic diet’s adverse effects:
1: Nutrient deficiency
Some issues with this diet stem from a lack of protein, iron, calcium, vitamin B12, and vitamin D.
However, proponents of this diet argue that if your meal plan is well-planned, you may achieve these nutritional requirements.
2: Unrealistic constraints
One problem with the macrobiotic diet is that it restricts or eliminates a variety of nutritious foods, including avocados, dairy, and eggs. We must admit that rigid regulations impair the enjoyment of eating and living.
A single avocado has only 220 calories, the majority of which are good fats. We already know that dairy products reduce blood pressure and that calcium is beneficial to bones.
3: Weight loss that is not desired
Cancer patients frequently follow a macrobiotic diet. However, unwelcome weight reduction might be a harmful side effect of dieting.(3)
Because cancer patients may have increased calorie and nutritional requirements, it is critical to consult with your medical care team before making major dietary adjustments.
4: The absence of a supplement
Vitamin and mineral supplements are often prohibited in this diet. As a result, meeting dietary demands may become more difficult.
Finally, it should be noted that adhering to a macrobiotic diet is challenging. This diet is tough to follow due to food restrictions and rigorous food choices. Keep in mind that a wholesome diet comprises all foods. Limiting oneself to a few foods to lose weight is detrimental to your health.