Can a macrobiotic diet help you lose weight?

How to incorporate the right foods with exercise to improve your success at losing unwanted fat

A macrobiotic diet is, for the most part, a very healthy way to structure your eating. It does require some strict planning and food selections.

I'll give you an overview of the macrobiotic diet and how you can modify it to simplify its principles.

The macrobiotic diet is a low-fat, high fiber nutrition plan that resembles much of what a vegetarian diet would contain. Lots of whole grains, vegetables, beans, and some fruit. With that being said, you're going to need additional sources of protein to balance out the lack of protein the macrobiotic diet practitioners adhere to.

To stay on the same lines as the diet suggests, you should consume fish and/or seafood to obtain the protein needed. You can also eat nuts and soy-based products to add protein to the diet. According to the diet, stay away from eggs, dairy products, and meats (other than fish). This is a good guideline, as fish tends to be lower in saturated fats compared to other meats.

As you can see, eating to follow this diet is strict and will take some planning ahead of time. It's very similar to what we've talked about in other articles regarding shopping. Keep on the outside aisles of the grocery store and you'll find yourself selecting more nutritious foods from fruits and vegetables, lean meats (includes fish), non and low-fat dairy products (not allowed on the macrobiotic diet), and whole grains. The whole grains recommended are going to be difficult to find in your local grocery store, so you'll have to most likely shop for these at a whole food or natural foods type store.

They include such whole grains as brown rice, barley, millet, rye, corn, and buckwheat. Some other choices that can be eaten sparingly are rolled oats, noodles, pasta, bread, and baked goods.

The diet is broken down into percentages from certain categories of foods.

Whole Grains 50%
Vegetables 30%
Beans 10%

The remaining portion will come from:

Nuts and Seeds
Soy-Based Soups
And occasionally you may have:

Desserts (choose from fruits and sweet vegetables - no chocolate, honey, sugar, molasses, etc.)

Those are the diet basics behind macrobiotic eating....I've seen some call it "macrobiotic"?

The term "macrobiotic" means long life.

This way of eating is very much Asian in nature. Probably because it was first conceived by a Japanese man George Ohsawa.

The pluses to the "macrobiotic" way of eating are:

Low in Fat
High in FIBER
Nutrient Dense
Less need for cooking (which diminishes nutrient value)
The minuses to eating a macrobiotic diet are few, but here they are:

Low or lacking certain vitamins/minerals (calcium, iron, magnesium, vitamin D)
Planning intensive (not really a negative as we should all plan our eating schedules ahead of time)

More Expensive (again, not really a negative as spending a few extra dollars on eating that will increase your health and decrease your risk of illness!) A more western approach to eating the macrobiotic way is to stick along the guidelines the diet suggests with a few twists. To get more protein in your diet, including low and non-fat dairy products such as cottage cheese, skim or 1% milk, and low sugar high protein yogurt.

Also, include eggs (particularly egg whites or egg beaters) and poultry such as chicken or turkey breast. You could choose pork, beef, chicken, and turkey. as long as it's extra lean.

Including one of the above protein sources into each meal will help with your energy levels as well as assist in your recovery from your exercise program.

Try to eat a small protein-containing meal every 3-4 hours throughout the day. Again, for the reasons stated above. This will also help in losing fat weight.

And on a final note, make sure to drink plenty of clean filtered water. Shoot for around 1oz per pound of body weight per day. Get a reverse osmosis system, buy it bottled or fill up your own jugs at a water store. Just make sure to drink a lot of's that important!

Whether you choose to eat a macrobiotic diet or as I've seen some refer to it as a macrobiotic diet, make sure to choose the right foods to eat. The best foods are fruits and vegetables, unrefined whole grains, lean meats, non-fat dairy products, and lots of clean H2O.

You may want to check out Burn The Fat if you're interested in losing body fat and keeping it off long term. It's the approach we take and have found it to be very effective.

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