Macrobiotic Diet Plan Review (2024)

The Promise

Call it the pursuit of hippieness. Macrobiotics, with its brown rice, beans, sea vegetables, and Asian yin-yang philosophy of finding balance in life for health and vitality, was the original counterculture diet back in the '60s. It's actually been around much longer than that.

A macrobiotic diet isn't just about your weight -- it's about achieving balance in your life. It promises a healthier, more holistic long-term lifestyle for men, women, and children that encompasses mental outlook as well as food choices. Macrobiotic dieters are encouraged to eat regularly, chew their food extremely well, listen to their bodies, stay active, and maintain a perky, positive mental outlook.

Whole grains, vegetables, and beans are the mainstays of the diet, which some people believe can prevent or treat cancer. While the American Cancer Society stops short of recommending macrobiotic diets to prevent cancer because there's no scientific evidence, it does say that researchers believe eating a plant-based, low-fat, high-fiber diet lowers the risk of heart disease and some kinds of cancer.

What You Can Eat and What You Can't

If you like grains, veggies, and soup, you're in luck.

About 40% to 60% percent of your daily diet should be organically grown whole grains, like brown rice, barley, millet, oats, and corn. Locally grown vegetables make up 20%-30% of your daily total. Five percent to 10% is reserved for beans and bean products like tofu, miso, and tempeh, and sea vegetables like seaweed, nori, and agar.

You can also have fresh fish and seafood, locally grown fruit, pickles, and nuts several times a week. Rice syrup is one of the sweeteners you can have occasionally.

You're discouraged from eating dairy, eggs, poultry, processed foods, refined sugars, and meats, along with tropical fruits, fruit juice, and certain vegetables like asparagus, eggplant, spinach, tomatoes, and zucchini.

You’re only supposed to drink when you feel thirsty. And spicy stuff is frowned on (no habaneros here!) along with strong alcoholic beverages, soda, coffee, and anything highly refined, processed, or chemically preserved.

Level of Effort: High

The macrobiotic diet will take consistent effort, but it's more flexible than it may seem. Depending on your choices, you can start slow, moving from one level of intensity to the next.

Because macrobiotics is as much a philosophy of life as it is a diet, the effort it takes largely depends on how deeply you choose to delve into the diet, and on a larger scale, the philosophy or spiritual system behind it.

Chewing each mouthful of food at least 50 times is standard macrobiotic practice. So is pausing to express gratitude for your food before you eat it. This plan also recommends that you eat two to three times a day and stop before you're full.

Cooking and shopping: Foods are mostly baked, broiled, or steamed. Some devotees avoid cooking with electricity, and use pots, pans, and utensils made from naturally occurring materials, like glass. But if you’re not ready to count your chews, say thanks, or cook in a clay pot, the major effort with a macrobiotic diet is finding locally grown food. And, of course, the time to make it all from scratch.

Packaged foods or meals: No.

In-person meetings: No.

Exercise: Regular exercise is encouraged.

Does It Allow for Restrictions/ 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'll need to make sure your nutritional needs are met, including vitamin B12, iron, zinc, vitamin D, and omega-3 fatty acids.

Gluten-free: The macrobiotic diet doesn't ban gluten, but you may be able to adapt it to work for a gluten-free diet. You'll still need to read food labels carefully to check for sources of gluten.

What Else You Should Know

Costs: None apart from your food shopping.

Support: If you want to understand macrobiotics on a deeper level, you can get coaching from macrobiotic counselors at the Kushi Institute, considered the center of macrobiotics today.

What Dr. Michael Smith Says:

Does It Work?

If you’re looking for a healthy eating plan, the macrobiotic diet is a good choice. It’s rich in nutrient-packed foods that are also low in calories.

While there’s no absolute proof, medical research suggests diets that are mostly vegetables, fruits, and whole grains may lower the risk of several diseases, including heart disease and cancer. Either way, you’ll reap plenty of health benefits with this diet.

If your goal is to lose weight, the macrobiotic diet will likely do the trick too, but don’t get caught in the carb trap.

Many people replace meat with carbs. Starchy carbs, like potatoes, rice, and pasta, are easy to overeat, packing on the calories and the pounds. Instead, reach for veggies in place of meat.

Is It Good for Certain Conditions?

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

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

The Final Word

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.

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

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

And don’t forget, exercise is part of the macrobiotic lifestyle.

Macrobiotic Diet Plan Review (2024)

FAQs

Does the macrobiotic diet work? ›

Some research shows that macrobiotic diets can improve some people's health. This is when done in moderation and not taken to an extreme. This may be because they are increasing their fruit and vegetable intake. And also reducing their fat, sugar and salt intake.

How much weight can you lose on a macrobiotic diet? ›

Since it eliminates processed foods, meat, sugar, alcohol and most sweets, those opting for this diet are likely to cut enough calories to shed several pounds, at least at first. Individuals who want to lose additional weight will have to cut calories further and increase their physical activity.

Can you drink coffee on a macrobiotic diet? ›

All kinds of meat, dairy produce, spicy ingredients and fruit juices are forbidden. Coffee, soda, canned food, refined products (including sugar), eggs and all kinds of processed foods are not allowed.

What exercises are allowed on the macrobiotic diet? ›

Macrobiotic experts recommend including both cardio and yoga alongside your diet to experience total physical and spiritual well-being. Enjoy fresh and delicious healthy foods that work in harmony to make you feel immediately renewed and recharged.

Can you eat eggs on a macrobiotic diet? ›

Foods to avoid on a macrobiotic diet

Foods to avoid include : meat. dairy products. eggs.

Can you eat potatoes on a macrobiotic diet? ›

Some vegetables should be avoided: potatoes, tomatoes, eggplant and peppers particularly for those who have arthritis. Turnips, carrots, celeriac, the large white Japanese radishes (daikon); all these are good. Winter squashes are excellent.

What famous people are on the macrobiotic diet? ›

Explainer / What is the macrobiotic diet loved by Hollywood celebs? Madonna, Gwyneth Paltrow, Julia Roberts, Uma Thurman, Alicia Silverstone and Sting follow its holistic principles for glowing skin and better health.

What do you eat for breakfast on a macrobiotic diet? ›

We recommend that your macrobiotic breakfast has a grain-based dish with light vegetables on the side. For the basis of any breakfast dish, some great grains for breakfast include, but are not limited to: Brown rice. Steel-cut oats.

Is peanut butter allowed on macrobiotic diet? ›

This is a toughie – the basic answer is YES, nut butters can be macrobiotic. But the caveat is that nuts (and nut butters) should be eaten in moderation: maybe 2-3 times a week.

Can you eat tomatoes on macrobiotic diet? ›

Potatoes, tomatoes, eggplant, peppers, asparagus, spinach, beets, zucchini, and avocados are examples of excluded vegetables.

What are the three principles of a macrobiotic diet? ›

It revolves around three main food principles including: Yin and yang, which, in the context of food, means ingredients that warm up the body also give the body more energy, and are the yang, where yin foods cool us down and can be more refreshing; the second is acid and alkaline, meaning one should consume foods with ...

What is the main staple of macrobiotic diets? ›

The macrobiotic diet is based loosely on the traditional Japanese diet and it also supports a healthy lifestyle. Brown rice, vegetable soup, vegetables, beans, and sea vegetables are the staples of the diet.

What is a macrobiotic diet for inflammation? ›

Some of the most anti-inflammatory foods are herbs and spices, so instead of adding sea salt and soy sauce, the macrobiotic diet, which is already anti-inflammatory, could be improved by using natural seasonings instead.

What is Madonna's macrobiotic diet? ›

It is a workout for your mind, your body and your soul.” Most days, Madonna sticks to a macrobiotic diet limited to beans, nuts and some, though not all, veggies, such as broccoli, kale, pumpkin, radishes and carrots. Sea vegetables — like seaweed, spirulina, and kombu — are also on the table.

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