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Macrobiotic Diet Tips

Macrobiotic Diet

Dt. Surabhi Jain 91% (1769 ratings)
MSc
Dietitian/Nutritionist, Lucknow
Macrobiotic Diet

People ask me about the latest concept in Diet That is Macrobiotic Diet . I am personally a Big fan of Chinese/ Korean / Japanese Television Series . So their food always attracted me and how they put their meal together was always very intimidating for me . So lets see what is actually this Macrobiotic Diet...

Macrobiotic diet: Macrobiotic is a Greek word that combines two words- macro, which means great and bios, which means life.

Macrobiotic literally means the ‘passageway to a long and healthy life’. The macrobiotic diet has its roots back in the Japanese food traditions. It was developed and popularized by a Japanese philosopher named George Ohsawa. The core concept of this diet revolves around the Chinese philosophy of balancing ‘yin and yang’ and involves making certain changes in eating habits, lifestyle, and meal options, in order to remain fit and healthy.

The macrobiotic eating approaches have long encouraged people to eat natural, whole foods that not only support the health of their bodies, but also the ecosystem and natural order of life. Major principles of macrobiotic diets are to reduce animal product, eat locally grown foods that are in season, and consume meals in moderation. This diet is more about achieving a balance in your life and not just in your diet. It promises a healthier and more holistic long-term lifestyle to its followers. This diet has no age restrictions and can be followed by all kinds of people, irrespective of their age. This diet has various benefits including a better immune system, weight loss, prevention of degenerative diseases, prevention of heart related problems, increased fitness levels and a prolonged life span.

When on Macrobiotic Diet: ‘What to eat’ and ‘What not to eat’

Macrobiotic diet is a restrictive diet.

The macrobiotic diet suggests that you should eat the following:

Whole grains: 40 to 60% of your diet should be organic grains. They should include grains such as oats, brown rice, millet, corn, and buckwheat. Vegetables: 20% to 30% of your diet should consist of vegetables. You can have broccoli, cauliflower, green cabbage, carrots etc. Choose locally grown and in-season vegetables. Veggies such as potatoes, eggplant, spinach, tomato should be cut down on. Beans and sea vegetables: Beans should be about 5% to 10% of your diet. Chickpeas, lentils can be had. You can have sea veggies such as noru and agar-agar.

You can have seafood while on macrobiotic diet but make sure that it is only occasionally and the seafood that you choose is freshly caught. You can have about 1 to 2 two cups of nuts every week. Nuts like chestnuts, almonds, walnuts, peanuts, and pecans are regarded as the best. Fruits: Macrobiotics tend to eat fruit only few times a week. Make sure that the fruits you choose are organic, locally grown and in-season.

What you cannot eat on macrobiotic diet:

-You're not allowed to eat dairy products, eggs and poultry, other meats, processed foods as well as refined sugars, tropical fruits, any fruit juice, chocolate and some vegetables such as tomatoes, eggplant, spinach, and zucchini.

-You can only drink when you feel thirsty. Also, spicy stuff is a complete no-no. Alcoholic beverages, soda, coffee, and anything that is highly refined, processed, or chemically preserved is also not allowed when following this diet.

Methods used for cooking: The favored methods are lightly steaming, boiling, pressure cooking, stewing, pickling, or quick sautéing with unrefined, cold-pressed oil. However, on occasion, macrobiotics may broil, bake, dry roast, pan fry, deep-fry, juice, or eat food raw. Some devotees also avoid cooking methods that involve electricity. Instead they use pots, pans, and utensils made from naturally occurring materials. Also, if you follow the macrobiotic diet, you will only be eating two or three times a day. No snacks in between meals either. Another rule is to stop eating food before you are full, even if your plate may still contain food.

Chewing of food: Chewing of food is an important ritual of the macrobiotic diet. Each bite of food should be chewed at least 50 times ( lets be realistic and I suggest 17 times). The supporters of this diet are strong believers that if you chew your food until it turns to liquid form, it will be easier for your body to digest it. Being grateful for food is another practice that followers of macrobiotic diet follow. Pausing to express gratitude towards food before eating it is a habit followed by macrobiotics.

The level of effort required for this diet is high.

The macrobiotic diet requires steady effort. Although it may not seem so at first but it is actually flexible. Depending on how you prefer it, you can begin slowly, move gradually from one level of intensity to the next.

Exercise: Regular exercise should be done.

Are there any Restrictions or Preferences?

Vegetarians and vegans: The classic macrobiotic diet is pescatarian (meaning it allows you to eat fish) as well as being low-salt and low-fat, but you can easily modify it to make it vegetarian or vegan. You need to make sure that all your nutritional needs are met, including vitamin B12, iron, zinc, vitamin D, and omega-3 fatty acids.

Gluten-free: Although the macrobiotic diet doesn't prohibit gluten, you may be able to adapt it to work for a gluten-free diet.

Does it show results?

If you’re looking to adapt to a diet plan that is healthy, the macrobiotic diet is definitely a good choice. It’s opulent in nutrient-packed foods that are at the same time low in calories.

While there’s no complete proof as such, but medical research has always been in favour of diets that are mostly vegetables, fruits, and whole grains may lower the risk of several diseases, including heart disease and cancer. Anyway, you’ll reap plenty of health benefits with this diet.

If weight loss is on your checklist too, the macrobiotic diet is likely to help you with that too.

Is It Good for Certain Conditions?

A diet that is plentiful in vegetables and fish is a great option if you have diabetes, high cholesterol, high blood pressure, or any heart disease. It helps in lowering cholesterol, and any diet that helps in shedding the pounds is good for all these conditions.

Because the diet limits the intake of sugary and fatty foods, it’s also good for people with diabetes.

Macrobiotic diet: The Verdict:

Any diet that increases vegetables, decreases sugar and fat, and includes a lean source of protein like fish is good for you in many ways. But it will take time for most people to adjust to this new eating lifestyle and philosophy. The first 10 days are the hardest.

If you can stick with it and eat a variety of nutrient-rich foods, you’ll be on your way to better health.

Make sure that you include non-dairy foods fortified with calcium and vitamin D, such as soy and almond milk, because the diet eliminates dairy.

DIET

Dr. Mool Chand Gupta 91% (35709 ratings)
MD - Pulmonary, DTCD
Pulmonologist, Faridabad
DIET
Vegitarian diet is best for good health.
4 people found this helpful

diet

Dr. Arun R 90% (763 ratings)
MD - Microbiology, MBBS
General Physician, Bangalore
diet
A balanced diet is useful for healthy living.
29 people found this helpful

An Anti-Aging Diet

Dr. Sumaiya Petiwala 93% (76912 ratings)
Certified Diabetes Educator, Registered Dietitian (RD), PGDD, Bachelor of Unani Medicine and Surgery (B.U.M.S), General Physician
Dietitian/Nutritionist, Mumbai
An Anti-Aging Diet

An Anti-Aging Diet


What you eat makes a huge difference in how you age and how you feel,
Colorful fruits and vegetables. The antioxidants in colorful vegetables and fruits, such as leafy greens, deep red tomatoes, blueberries, and carrots, help stop unstable molecules from damaging healthy cells. So at each meal, fill about half your plate with fruits and vegetables with one serving of meat or poultry which has essential brain nutrients.

Three particular antioxidants -- vitamin C, zinc, and beta-carotene -- help protect your vision from macular degeneration, the leading cause of blindness after age 64. If you already have macular degeneration, eating foods with these nutrients may slow its progress. Dark green, leafy vegetables -- spinach,and methi leaves greens are great sources. But you also help your eyes when you eat bright-colored ones.

Antioxidants like vitamin C can even help keep your skin younger-looking. One study linked eating lots of yellow and green vegetables to fewer wrinkles.
Nuts. The fats in nuts are among the healthiest you can find. If you avoid nuts because they're high in fat, think again. In fact, one study showed that snacking on nuts cut the risk of high blood pressure and high cholesterol by about 20%. You only need to eat 1/4 of an ounce a day to get the benefits -- that’s about 4 almonds.

Beans and lentils. These foods give you loads of fiber and plant-based protein, so they’re an age-protecting alternative to red meat with saturated fat, which is linked to heart disease and diabetes. Beans and lentils are inexpensive and easy to add to soups, casseroles, and side dishes.

Foods to Avoid
For the best anti-aging diet, it’s important to limit foods that can harm your body. It’s easy if you follow these guidelines.

Go easy on high-fat meat, high-fat dairy, and bakery treats. The saturated fat found in these foods can clog your arteries, which can lead to heart problems.

Limit added sugar as much as possible. Eating too much sugar can send your blood sugar levels on a roller-coaster ride of ups and downs. Over time, excess calories may cause insulin resistance, which can lead to type 2 diabetes. Diabetes damages your blood vessels and often leads to heart disease. "The less sugar you eat, the healthier you'll be," Pontius says.

Spare the salt. Eating too much salt, or sodium, can raise your blood pressure. Over time, high blood pressure can damage many parts of your body, including your kidneys, your eyes, and your brain. Limit sodium to 2,400 milligrams -- about 1 teaspoon of table salt -- throughout your entire day. If you have high blood pressure, are 51 or older, are African-American, or have diabetes or chronic kidney disease, you should eat even less: no more than about 1,500 mg a day.

Check labels for the sodium content in canned, frozen, and boxed foods. Packaged foods typically pack in a lot of salt -- you may be eating more than you realize.

I being a both a registered dietitian (RD) and doctor have been successfully helping patients with their problems through a holistic approach using customized therapeutic diet and medications . I will also suggest home remedies.
Do reply back for private consultation for Rx
188 people found this helpful

Diet for Psoriasis

Dr. Nitin Hundre 89% (205 ratings)
Doctor of Homeopathic Medicine (H.M.D.)
Homeopath, Belgaum
Diet for Psoriasis

There's no strong scientific evidence that specific foods can impact psoriasis, but there is evidence that losing extra weight can ease symptoms. Nutritionists and physicians recommend a healthy, balanced diet to control your weight and your psoriasis, as well as lower your risk of heart disease, diabetes, and stroke (which are elevated in people with psoriasis).
Best Food For Psoriasis
Carrots and squash
"A diet that's high in fruits and vegetables can have an anti-inflammatory effect,". And although there are no studies connecting fruits and vegetables specifically with a reduction in psoriasis symptoms, psoriasis is an inflammatory condition. Specific vegetables that might have inflammation fighting properties include carrots, squash, sweet potatoes, spinach, kale, and broccoli.
Fish and seafood
Omega-3 fatty acids abundant in fatty fish such as salmon, mackerel, sardines, and albacore tuna are the foundation of a heart healthy diet. Fish oils are thought to reduce inflammation and help the immune system, which is overactive in people with psoriasis. Given that psoriasis is also linked to a higher risk of heart attack and stroke, it's a good idea to eat fish at least twice a week.
Grains
Grains such as whole grain bread, cereal, and pasta; oatmeal; and brown rice are another component of an overall healthy diet. Like fruits and vegetables, grains also contain a variety of anti inflammation antioxidants and are high in fiber, which has been linked with lower inflammation levels and better regulation of blood sugar. Legumes such as beans and lentils also have antioxidants and fiber, so include them in your diet as well.
Nuts and avocados
Fats in general get a bad rap, but there are such things as "good fats." These include the polyunsaturated fats found in nuts, vegetable oils, and avocados, and monounsaturated fats found in soybean oil, walnuts, flaxseed, and certain fish. They're good for you in general (when taken in moderation, of course they still can pack in the calories). Stay away from saturated fats and trans fats, which may increase inflammation in the body.
Blueberries
Not only do blueberries have anti-inflammatory properties, but also lots of vitamin C, manganese (good for bone health), and fiber. All this while low in fat. Other fruits that may have anti-inflammatory properties include mangoes, strawberries, and figs. But you really can’t go wrong with any fruits, which are right up there with vegetables on the “good-for-you” list. Scientists are only just beginning to uncover other healthful properties of fruits. Blueberries, for instance, may also boost memory and fight heart disease.
33 people found this helpful

DIET FOR P.C.O.D

BHMS, MD - Acupressure
Homeopath, Bangalore
DIET FOR P.C.O.D
Diet for PCOD and Scope of Homoeopathy

PCOD is a very common condition seen in women these days. Women with PCOD are more prone to developing serious health conditions. There are several causes that lead to this condition, one of the primes of them being the diet we choose and our lifestyle. Given below are some important Do’s and Don’ts to follow, for women with PCOD and for all those who would like to prevent this condition. A little extra care if taken in effectively managing our diet and lifestyle could go a long way in preventing PCOD.

DO’s:

Diet:

- Wheat products (wheat bread, wheat pasta)
- Barley
- Natural diuretic fruits
- Raw fruits (especially apple, pear etc.) and vegetables
- Oats, Corn, Butter, eggs, almonds, peanuts, pumpkin, beans, cabbage, cauliflower, cucumber, eggplant, lettuce, mushroom, onions, peppers, spinach, vegetable oil, soya beans, apricots, blueberries, cantaloupe, cherries, figs, grapes, honeydew, lemon, tomato juice, kiwi fruit, pineapple, plum, raspberries, strawberries, watermelon, mango, cheese, radishes, olive oil, nuts, salmon fish, flaxseeds
- Protein rich foods
- High fiber rich food and Vit B rich food
- Opt for lean meat. Avoid chicken though, as they may be injected with male hormone to increase the muscle bulk, which would trigger PCOD
- Move to Soy products instead of milk, as milk has the tendency to increase the testosterone levels
- Include 1-2 litres of water in your diet, which avoids water retention
- Divide meals into small healthy 5-6 meals per day, instead of 3 heavy meals and never miss breakfast

Exercise:
- Sit –ups, push –ups
- Skipping helps you to lessen binge eating, the release of serotonin and dopamine will keep your stress levels low.
- Stress free methods such as Yoga, meditation, listening to music etc.


DON’T’S:

- All whites (Maida, white bread, pasta, etc.)
- Junk or fast foods, cakes, cookies, sweets, chocolates, soft drinks and soda, desserts etc.
- Avoid red meat, whole milk dairy, fried food, margarines
- Reduce Sodium intake, by avoiding sauces, chips, salted nuts, canned soups
- Quit smoking –as it stimulates Androgen
- Avoid alcohol

Scope of Homoeopathy in PCOD:

Homeopathic approach towards management of PCOD is constitutional, taking into account the presenting complaints along with physical, mental and genetic make-up that individualizes a person. It involves prescribing “Constitutional Medicine”, which is also capable for working on the Ovaries and the entire Endocrine system. The treatment logic varies depending on the presence of any genetic predisposition, physical makeup (obesity), peculiarities of your menstrual, etc. In Homoeopathy, medicines are given to induce ovulation in a natural way, which would improve and regularize your menstrual cycle and also helps in the prevention or minimization of cyst formation.
Feel free to drop a personal message for any queries
79 people found this helpful

Mediterranean diet

Dr. Mool Chand Gupta 91% (35709 ratings)
MD - Pulmonary, DTCD
Pulmonologist, Faridabad
Mediterranean diet
Mediterranean diet having high fibre, green vegetable and fruit are good for health.
58 people found this helpful

Diet and acne

MD, MBBS
Dermatologist, Ghaziabad
Diet and acne
Food with high glycemic index that is the food which release sugar very fast are known to increase acne. Also dairy product in excess can increase acne.
4 people found this helpful

Why a Plant-Based Diet is good for you!

Dr. Denise Rodrigues 91% (219 ratings)
BHMS
Homeopath,
Why a Plant-Based Diet is good for you!
"let food be thy medicine and not medicine be thy food" - hippocrates

This quote is over centuries old and even at that time, the father of modern medicine (allopathy) realized the importance of healthy eating. I think we all know the benefits of eating healthy. Glowin skin, healthy hair, optimal weight. And one can just go on about the benefits. But what exactly constitutes" healthy eating?

A plant based diet is wholesome and nutritious and is closest to our mother earth and nature. A way of living which is in sync with nature and all its goodness, is the best possible gift you can give to yourself.

Eating greens, beans, legumes, nuts, fruits and seeds (flax, sunflower, sesame, etc.) will boost your immune system.

Beginning your day with a green smoothie is like gifting your body a luxurious detox each day. Consuming less of dairy will do your intestines good and help maintain your body at an alkaline level.

Consuming brown rice (which is rich in fibre) instead of white rice will help you maintain a slim waistline.

Doing aerobic exercises and brisk walking helps to boost your metabolism by keeping your heart pumping. This is the best anti-aging skin formula!

Spending time with yourself to know the real you is from where change happens. Change happens from within.

"within you, lies the answer to wholeness" - denise

Hope you all enjoyed the article!
12 people found this helpful

diet for diabetic

Dr. Manish Pokra 87% (65 ratings)
MBBS
General Physician, Jhalawar
diet for diabetic
Food Item Amount Protein(g) Calories (kcal)
EARLY MORNING
Fenugreek seeds with 1 cup of water – – –
Tea (without sugar) 1 cup 4 35
Marie Biscuits 2 1 56
Breakfast
Stuffed methi/palak /lauki paratha 2 small 7 200
Curd 50 gm (1 cup) 3 30
OR
Egg white / Paneer Bhurji 1 medium bowl 6 130
Plain roti (no oil ) 2 small 3 150
OR
Vegetable poha/upama/oats/daliya 1 soup bowl 4.5 230
MID MORNING
Apple /guava/orange 1 – 40
LUNCH
Salad (10 mins before lunch) 1 Medium bowl 1 30
Capsicum + gobhi veg 1 medium bowl 1 85
Dal 1 soup bowl 6 130
Phulka (no ghee) 2 6 175
EVENING
Milk / green tea / herbal tea / lemon water 1 cup 2 35
Roasted chana + Muri 1 cup 5 85
DINNER
Salad (10 mins before dinner)
Phulka (no ghee 2 4.5 150
Lauki veg 1 cup 2 85
Curd 1 cup 3 30
LATE NIGHT
Skim Milk (no sugar) 1 glass 4 120
Total – 49.5 1286
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