The macrobiotic diet is gaining adherents every day. This is due to the fact that it is one of those that relies the most on the consumption of natural, organic products and that it is in tune with the products of the different seasons of the year. In addition, it must be added that it can be adapted to a wide variety of people, health conditions and objectives. One of the purposes for which this macrobiotic diet is adapted is to lose weight.
In this FastlyHealarticle we explain how to apply the principles of the macrobiotic diet with a varied weekly menu and always in favor of freshness and good energy in each of your dishes.
Description of the macrobiotic diet
This eating style has its origins in philosophical and energetic perceptions of our foods, understanding that some of them have a more Yin (negative) charge while others have a more Yang (positive) charge. Neither of them are bad, and even a group of foods (mainly cereals) are considered neutral or balanced. They only warn about eating too much of a load and avoiding those foods that have an excessive load of one of the polarities. For example, non-whole sausages and breads are extremely Yang, while animal-source milk and refined oils are categorized as extra-Yin.
In addition, this style takes into account the quality and organic origin of what you eat , as well as the preparation methods, topics that many eating guidelines regularly underestimate, but current science increasingly highlights the great truth with greater force. to take care of these details in our current civilized world with so many chemicals and industrialization in food.
The hot and salty cooking methods are Yang and preferred for winter, while the Yin methods refer more to canning or cold, preferred from what is considered late summer (but neither preparation method is discontinued). completely).
Generally, a ratio of:
- 40% de alimentos Yin
- 40 to 45% of neutral foods
- 15 to 20% Yang foods
Remembering that these proportions can be adapted to the requirements of the person and the season of the year.
Learn more about the macrobiotic diet, the classification of its ingredients and methods of preparation in this article in this article on the macrobiotic diet: what it is and principles .
Weekly macrobiotic menu
Below we describe an example of a menu according to the macrobiotic diet, including desserts or snacks if you want to finish filling up after the main meal.
Day 1 – Monday
- Breakfast : granola with nuts with coconut milk and fruits of the season. Miso soup.
- Lunch : rice nests with vegetables with grilled tempera and avocado.
- Dinner : grilled tofu burger and green vegetable salad with vinaigrette.
- Desserts or complements : oat crepes lightly sweetened with honey.
Day 2 – Tuesday
- Breakfast : wholemeal bread with nut cream and tofu and unsweetened fruit juice.
- Lunch : Chickpea stew, steamed broccoli with tofu, and sauteed vegetables. Green Tea.
- Dinner : carrot salad and seaweed noodles. Freshly grated turmeric tea.
- Desserts or complements : rice cakes
Day 3 – Wednesday
- Breakfast : vegetable soup, seaweed with umeboshi vinegar and cereal coffee
- Lunch : pea soup and steamed white fish.
- Dinner : corn cakes with butter / chickpea cream with ginger and avocado.
- Desserts : sunflower seeds or unsalted nuts.
Day 4 – Thursday
- Breakfast : bread with peanut butter and artisan fruit jam (no refined sugar). Black tea
- Lunch : vegetables sautéed with pieces of tofu and cereal soup.
- Dinner : wholemeal pie with assorted seaweed. Beet juice or beetroot with carrot.
- Desserts : compote of some fruit in season (you can use it to sweeten previous dishes).
Day 5 – Friday
- Breakfast : miso soup, nuts and fruits. Cereal tea.
- Lunch : seafood salad with fresh vegetables, raisins, and oatmeal pancakes.
- Dinner : lentil burger with vegetables and whole wheat bread.
- Desserts : natural chutney (mango, pineapple or seasonal fruit) on rice or corn cracker.
Macrobiotic diet: weekend menu
Day 6 – Saturday
- Breakfast : vegetable cream and oatmeal. A scrambled egg with onion.
- Lunch : wakame salad and grilled tofu and sesame oil, sweet potato puree.
- Dinner : corn cakes with pico de gallo flavored with Himalayan salt and lemon and with chickpeas.
- Desserts : caramelized onions or apples with natural honey.
Day 7 – Sunday
- Breakfast : porridge and rice cooked with lemon and / or orange zest, plus a touch of cinnamon and pepper.
- Lunch : white fish soaked with turmeric and garlic, sauteed vegetables like cauliflower, carrot, onion and raisins.
- Dinner : garlic mushrooms with coconut oil (fry as little as necessary).
Regarding the consumption of water , it is recommended that all that is drunk or used for the preparation of food be previously boiled. This eating style has frequently been classified as insufficient to meet certain fundamental nutritional demands such as Omega 3 , EPA and DHA, and vitamins D and B12, in addition to altering the functioning of the immune system in the medium and long term. Some take this style of eating in a vegetarian mode, risking presenting these and other deficiencies at a more acute level.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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