Table of contents:
- Allowed foods
- Forbidden foods
- How to prepare food
- Other precautions to follow Macrobiotic Diet
- Macrobiotic Sleep Menu
- Disadvantages and Contraindications
The Macrobiotic Diet has a strong vegetarian base and helps to lose weight because it encourages the consumption of so-called neutral foods, such as brown rice, vegetables, fruits and seeds, which are low in calories and promote satiety. On the other hand, you should avoid foods with strong Yin and Yang energy, such as meat, sugar and alcohol.
Furthermore, this diet combines the benefits of food with the effects it has on the mind, emotions and physiology of the body, combining changing eating habits with changes in lifestyle as a whole.
The foods allowed in the diet are those that contain neutral energy, having neither Yin nor Yang for the body and mind, such as:
- Whole grains: oatmeal, brown rice, wholegrain pasta, quinoa, corn, buckwheat, millet;
- Pulses: beans, lentils, chickpeas, soybeans and peas;
- Roots: sweet potato, yam, cassava;
- Seeds: chia, sesame, flaxseed, sunflower, pumpkin;
Some animal products may also be consumed less frequently, such as white-fleshed fish or poultry that have not been bred in captivity. See the differences between vegetarian diets.
Forbidden foods have strong Yin and Yang energy, leading to imbalance of body and mind, and therefore should be avoided. Among them are:
- Meat: red meat, from poultry and dark fish, such as salmon;
- Milk and dairy products, such as cheeses, yogurts, curd and cream;
- Beverages: coffee, caffeinated tea, alcoholic and energy drinks;
- Other: sugar, chocolate, refined flour, hot peppers, chemicals and foods with preservatives.
Yin foods, such as oatmeal, corn and pepper, are cold and passive, while Yang foods. like shrimp, tuna and mustard, they are s alty, hot and aggressive.
How to prepare food
Food should be cooked in little water, to keep as much nutrients and energy from the vegetables as possible. Microwaves and electric pans are prohibited.
In addition, you should try to make the most of food, avoiding removing husks and seeds that can be consumed. The use of seasonings should also be moderate so as not to increase thirst and to get the most out of the natural flavor of the food.
Other precautions to follow Macrobiotic Diet
In addition to choosing food, other care should also be taken to maintain a balanced diet, such as being concentrated during the meal, paying attention to the act of eating and chewing food well to aid digestion.
In addition, the dish should consist mainly of cereals such as brown rice, quinoa and whole-grain pasta, followed by legumes such as beans and peas, roots such as sweet potatoes, vegetables, seaweed, seeds and 1 to 3 fruits a day. throughout the day.
Macrobiotic Sleep Menu
The following table provides an example of a 3-day macrobiotic diet menu:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||almond milk with 3 tablespoons unsweetened granola||Ginger chamomile tea + wholegrain rice and peanut butter cookies||almond milk with homemade wholegrain bread|
|Morning Snack||1 banana + 1 tbsp oat soup||2 slices of papaya with 1/2 col of flaxseed meal||2 tbsp pumpkin seeds|
|Lunch/Dinner||Brown rice cooked with seaweed, mushrooms and vegetables||Baked sea bass with grilled vegetables and olive oil||Vegetable soup|
|Afternoon Snack||Soy yogurt with wholegrain cookies and sugar-free jam||homemade bread with tofu and tea||Oatmeal Fruit Salad|
It is important to remember that every diet must be followed by a nutritionist, respecting the stage of life and nutritional needs of each individual.
Disadvantages and Contraindications
Because it is a diet that restricts many food groups, such as meat and milk, the Macrobiotic diet can end up leading to nutritional deficiencies, and should be guided by a nutritionist to obtain a better balance for he alth.
Furthermore, it is contraindicated for pregnant women, children and people who are recovering from serious illnesses or surgeries, as it can hinder body growth and development or impair the body's recovery.