Macrobiotic diet: permitted, prohibited foods and menu

The Macrobiotic Diet has a strong vegetarian base and helps to lose weight because it stimulates the consumption of foods called neutral, such as brown rice, vegetables, fruits and seeds, which have low calories and promote satiety. On the other hand, you should avoid foods with strong Yin and Yang energy, such as meat, sugar and alcohol.

In addition, this diet associates the benefits of food with the effects it has on the mind, emotions and physiology of the body, combining the change in eating habits with changes in lifestyle as a whole.

Allowed foods

Foods allowed in the diet are those that contain neutral energy, with no Yin or Yang for the body and mind, such as:

• Whole grains: oats, brown rice, brown noodles, quinoa, corn, buckwheat, millet; Legumes: beans, lentils, chickpeas, soybeans and peas; Roots: sweet potatoes, yams, manioc; Vegetables; Seaweed; Seeds: chia, sesame, flaxseed, sunflower, pumpkin; Fruits.

Some animal products can also be consumed less frequently, such as white fish or birds that have not been raised in captivity. See the differences between vegetarian diets.

Prohibited foods

Prohibited foods have strong Yin and Yang energy, leading to an imbalance of body and mind, and therefore should be avoided. Among them are:

• Meat: red meat, poultry raised and dark fish, such as salmon; Milk and dairy products, such as cheese, yogurt, curd and sour cream; Drinks: coffee, caffeinated tea, alcoholic and energy drinks; Others: sugar, chocolate, refined flour, very hot peppers, chemicals and foods with preservatives.

Yin foods, such as oats, corn and pepper, are cold and passive, whereas Yang foods are. like shrimp, tuna and mustard, they are salty, hot and aggressive.

How to prepare food

The cooking of the food must be done in little water, to keep the maximum of nutrients and energy of the vegetables, being forbidden to use microwaves and electric pans.

In addition, you should try to make the most of food, avoiding removing husks and seeds that can be consumed. The use of spices should also be moderated in order not to increase thirst and obtain the maximum natural flavor from the food.

Other precautions to follow Macrobiotic Diet

In addition to the choice of food, other precautions must also be taken to maintain the balance of the diet, such as being concentrated during the meal, paying attention to the act of eating and chewing the food well to aid digestion.

In addition, the dish should consist mainly of cereals such as brown rice, quinoa and brown pasta, followed by legumes such as beans and peas, roots such as sweet potatoes, vegetables, seaweed, seeds and 1 to 3 fruits throughout the day.

Macrobiotic Deita Menu

The following table shows an example of a 3-day macrobiotic diet menu:

Meal	Day 1	Day 2	Day 3
Breakfast	almond milk with 3 tablespoons unsweetened granola	Chamomile tea with ginger + whole grain rice crackers and whole peanut butter	almond milk with homemade brown bread
Morning snack	1 banana + 1 col of oat soup	2 slices of papaya with 1/2 col of flaxseed flour	2 col of pumpkin seed soup
Lunch dinner	Cooked brown rice with seaweed, mushrooms and vegetables	Sea bass in the oven with grilled vegetables and olive oil	Vegetables soup
Afternoon snack	Soy yogurt with whole grain cookies and sugar-free jam	homemade bread with tofu and tea	Fruit salad with oats

It is important to remember that every diet should be followed up by a nutritionist, respecting the stage of life and the 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 health.

In addition, 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.