Macrobiotic diet plan

Macrobiotic diet weight loss plan

George Oshawa developed the macrobiotic method in 1911. This diet is derived from ancient principles of Chinese medicine (eastern manuscripts). Food is divided into Yin (priming and cooling, it represents the female element.



It is an energy directed towards the outside, which results in expansion and relaxation, cold, moisture, passivity, darkness and sweet taste) and Yang (amplifying and heating, represents the masculine element, energy directed towards the inside, causing shrinkage, heat, heat, dryness, aggressiveness, brightness and salty taste), and the proportions in consumption depend on mood and personality, at the following levels


The balance of Yin and Yang forces is an ideal state that is reflected in the harmony of nature and health. Disease occurs when the balance of these forces is disturbed in the body. This is happening under the influence of climate, pollution of the environment, improper nutrition. Because our food contains different proportions of both elements, thanks to the right diet we can maintain our health. This also means maintaining a slim silhouette.

A diet containing a lot of Yang elements (meat, eggs, salt) can lead to a state of the body, resulting in high blood pressure, aggression, nervousness and hyperactivity. Too much Yin in the food (sweetness, dairy products, fruit) causes general relaxation, detracts from the motivation to act and dilutes.

The task of macrobiotic diet is therefore to balance yin and yang by avoiding "extreme" foods in favour of neutral products. However, as the body is constantly subject to disturbing external influences, eating according to macrobiotic principles is a constant pursuit of harmony between Yin and Yang. The macrobiotic diet shall not contain meat, poultry, eggs or milk products.

Fish, crustaceans and fruit are permitted in moderate quantities. Macrobiotics is assumed to contain little fat and a lot of complex carbohydrates. It is rich in fiber, vitamins, minerals and trace elements. Although the ingredients of a macrobiotic diet are simple, it is not easy to prepare meals without an important element of cooking that changes their energy.

The longer the ingredients are cooked (water or steamed), the more Yang is added to the food. In order to change the properties of the food as little as possible, it is best to prepare a cereal meal in the pressure cooker, while vegetables are simply blurred by immersion for a few minutes in boiling water.

Macrobiotics, however, does not have very rigid rules that would say what and when to eat. Needs are not only an individual issue, but also depend on many factors such as physical activity and the time of year. In winter, you can afford more Yang products. You can warm up by eating nuts, fish and cheeses, including onion, pepper, garlic and green leafy vegetables, spices.

Extending the cooking time is similarly effective. In spring, larger quantities of sweet but slightly acidic products (dates, carrots, honey) are allowed. In the summer, cooled products - containing more Yin, i. e. vegetables and fruits (peel, watermelons, pears). You should cook briefly and eat some products raw.

You should also drink more. In the autumn, more Yang foods are consumed, i. e. rather soft and moist products (ears, apples, peach). Thorough chewing is a very important element. The saliva neutralizes the food that is badly crushed acidifies the body. Extension of the eating time prevents over-eating, because the feeling of satiety appears only 15-20 minutes after the meal, you should never eat enough and not later than three hours before bedtime.

Macrobiotic diet is a very good diet for those who want to cleanse the body and lose about 5 kg within 2 weeks. Poorly constructed, it can cause anaemia, fatigue and weakness. It is not suitable for people with osteoporosis who have problems with assimilation of vitamins and heart patients. It should not be used by menopausal women. Although macrobiotics eat so much for life, dietitians advise you to switch to normal, low calorie food after 2 months.

The following rules apply in the macrobiotic diet

The basic diet (50-60%) is based on energy-neutral, solid (shelled) grains of cereals. They are a source of complex carbohydrates, which give a long-lasting feeling of satiety and improve the digestion of fiber. These include brown rice, barley, wheat, rye, rye, oats, maize and buckwheat,

The essential protein is provided mainly by legumes (10-15%) of soya and its products, peas, beans, chickpeas and lentils as well as small quantities of nuts, seeds (sunflower, pumpkin) and fish of white meat (halibut, trout, trout, cod, carp, sole, flatfish). Canned products are excluded,

Fresh vegetables account for 25-35% of the diet. They are not only the source of essential vitamins, macro and microelements as well as antioxidants, but also the best ones are brassicas and roots (e. g. lettuce, cauliflower, broccoli, leek, carrots, celery). It is important that these are not so called novelties and that vegetables are fresh. Vegetables which are not indicated are: potatoes, tomatoes, peppers, courgettes and aubergines,

Liquids supply soups (10% of the diet), prepared on the basis of vegetables or fermented soya, limited amounts of exotic infusions (e. g. bancha, also called Kukia, as well as tea made from roasted rice or barley) and non-carbonated mineral water,

Fresh fruit is allowed, but with moderation. It is advisable to eat the fruits available in a given season and to give up tropical species - they have a negative effect because they come from different climate zones. Drinking juice is not recommended,

Aerated and stimulant drinks - Coffee, tea, aromatic herbal infusions, alcohol and spices are not advisable as they disturb the body's Yin and Yang balance,

Preserved products that contain chemical additives and are highly purified, refined (white flour and bakery products, salt, sugar and sweets) are very Yin and should therefore be avoided,

Animal products are excluded from the macrobiotic diet because they are extremely Yang. This is particularly true of red meat and animal fats, as well as eggs and most dairy products,

In addition, fermented soybean (miso, tamari) as well as algae and seaweed are characteristic of the macrobiotic diet.

Sample menu in macrobiotic diet

Breakfast: Oat flakes on water, toast of dark moulded bread, toasted with a teaspoon of honey, tea or herbal infusion.

Lunch: Vegetable soup, sushi, tofu.

Dinner: Shelves made of millet with vegetables, squashed radish with baked algae.