What is Macrobiotic Diet? Is it good to reduce weight?

The meaning of the Greek word „macrobiotic“ is „long life“. The Japanese George Ohsawa developed the macrobiotic diet for optimal health. Brown rice and water are only important in his diet. It was Michio Kushi expanded and developed further on Ohsawa’s macrobiotic theory. He opened the Kushi Institute in Boston in 1978 and did lot of work with his wife Aveline to popularize the macrobiotic diet in North America.

The foods for the macrobiotic diet are:

• 50% whole grains
• 25% seasonal vegetables, cooked or raw
• 10% protein foods such as fish or seafood or legumes
• 5% sea vegetables
• 5% soups
• 5% fruits, nuts or seeds

Fresh organic foods are the best. Microwave should not be used for cooking. Rice should be cooked only in a pressure cooker.

You must take enough time to eat and the food must be chewed long and properly.

Sugars, meat, poultry, milk and diary products, eggs, all processed and junk foods and alcohol must be avoided completely.

The advantages of macrobiotic diet are:

• It is high in natural, fresh and unprocessed foods
• Has lot of fibres and complex carbohydrates
• Low in saturated fats and provides enough essential fatty acids
• It is low calorie diet and good for weight loss

It is feared that the macrobiotic diet can cause nutritional deficiencies for protein, minerals and vitamins in children and calcium and iron in adults.

My experience is that it is good for weight loss and small adjustments, if necessary, can be made according to individuals situation and needs. To achieve the goal of weight loss and weight maintenance we need individual suggestions and adjustments.

What is the role of alkalizing or alkaline forming foods in our health?

A pH of 7.0 is neutral, a pH below 7.0 is acidic and a pH above 7.0 is alkaline. Our blood pH must be slightly alkaline, 7.35 to 7.45. There will be health problems if it is below or above this range. A blood pH which is only slightly acidic, can cause coma and death. The acid forming foods like sugars, saturated fats, caffeine and milled flour products are causing cancers, cardiovascular diseases and diabetes. At the same time the consumption of fresh vegetables, fruits and essential fatty acids has decreased in many countries.

The disadvantages of over-acidity in the body tissues include:

• Can decrease the body’s ability to absorb nutrients including essential minerals
• Can excrete more minerals from the body
• Can decrease the energy production in the cells
• Can decrease the ability to repair damaged cells
• Can decrease the ability to detoxify the body
• The free radical scavenging can be difficult
• Can increase the chance for cancer
• Heartburn, bloating, belching and feeling full after eating small portion of food
• Migraines, sleeplessness, water retention, constipation, a burning sensation on the tongue and in the mouth and bad breath
• Continuous tiredness

To master this important problem we have to eat foods that help our body maintain the correct acidity-alkalinity balance. 75 to 80% we must eat alkalizing foods and drinks and the rest can be acid forming foods.

The list of alkalizing foods include:

ALKALIZING VEGETABLES
Alfalfa
Barley Grass
Beet Greens
Beets
Broccoli
Cabbage
Carrot
Cauliflower
Celery
Chard Greens
Chlorella
Collard Greens
Cucumber
Dandelions
Dulce
Edible Flowers
Eggplant
Fermented Veggies
Garlic
Green Beans
Green Peas
Kale
Lettuce
Mushrooms
Mustard Greens
Nightshade Veggies
Onions
Parsnips (high glycemic)
Peas
Peppers
Pumpkin
Radishes
Rutabaga
Sea Veggies
Spinach, green
Spirulina
Sprouts
Sweet Potatoes
TomatoesTurnip
Watercress
Wheat Grass
Wild Greens

ALKALIZING ORIENTAL VEGETABLES
Daikon
Dandelion Root
Kombu
Maitake
Nori
Reishi
Shitake
Umeboshi
Wakame

ALKALIZING FRUITS
Apple
Apricot
Avocado
Banana (high glycemic)
Berries
Blackberries
Cantaloupe
Cherries, sour
Coconut, fresh
Currants
Dates, dried
Figs, dried
Grapes
Grapefruit
Honeydew Melon
Lemon
Lime
Muskmelons
Nectarine
Orange
Peach
Pear
Pineapple
Raisins
Raspberries
Rhubarb
Strawberries
Tangerine
Tomato
Tropical Fruits
Umeboshi Plums
Watermelon

ALKALIZING PROTEIN
Almonds
Chestnuts
Millet
Tempeh (fermented)
Tofu (fermented)
Whey Protein Powder

ALKALIZING SWEETENERS
Stevia

ALKALIZING SPICES & SEASONINGS
Chili Pepper
Cinnamon
Curry
Ginger
Herbs (all)
Miso
Mustard
Sea Salt
Tamari

ALKALIZING OTHER
Alkaline Antioxidant Water
Apple Cider Vinegar
Bee Pollen
Fresh Fruit Juice
Green Juices
Lecithin Granules
Mineral Water
Molasses, blackstrap
Probiotic Cultures
Soured Dairy Products
Veggie Juices

ALKALIZING MINERALS
Calcium: pH 12
Cesium: pH 14
Magnesium: pH 9
Potassium: pH 14
Sodium: pH 14

 ACIDIFYING VEGETABLES
Corn
Lentils
Olives
Winter Squash

ACIDIFYING FRUITS
Blueberries
Canned or Glazed Fruits
Cranberries
Currants
Plums**
Prunes**

ACIDIFYING GRAINS, GRAIN PRODUCTS
Amaranth
Barley
Bran, oat
Bran, wheat
Bread
Corn
Cornstarch
Crackers, soda
Flour, wheat
Flour, white
Hemp Seed Flour
Kamut
Macaroni
Noodles
Oatmeal
Oats (rolled)
Quinoa
Rice (all)
Rice Cakes
Rye
Spaghetti
Spelt
Wheat Germ
Wheat

ACIDIFYING BEANS & LEGUMES
Almond Milk
Black Beans
Chick Peas
Green Peas
Kidney Beans
Lentils
Pinto Beans
Red Beans
Rice Milk
Soy Beans
Soy Milk
White Beans

ACIDIFYING DAIRY
Butter
Cheese
Cheese, Processed
Ice Cream
Ice Milk

ACIDIFYING NUTS & BUTTERS
Cashews
Legumes
Peanut Butter
Peanuts
Pecans
Tahini
Walnuts

ACIDIFYING ANIMAL PROTEIN
Bacon
Beef
Carp
Clams
Cod
Corned Beef
Fish
Haddock
Lamb
Lobster
Mussels
Organ Meats
Oyster
Pike
Pork
Rabbit
Salmon
Sardines
Sausage
Scallops
Shellfish
Shrimp
Tuna
Turkey
Veal
Venison

ACIDIFYING FATS & OILS
Avacado Oil
Butter
Canola Oil
Corn Oil
Flax Oil
Hemp Seed Oil
Lard
Olive Oil
Safflower Oil
Sesame Oil
Sunflower Oil

ACIDIFYING SWEETENERS
Carob
Corn Syrup
Sugar

ACIDIFYING ALCOHOL
Beer
Hard Liquor
Spirits
Wine

ACIDIFYING OTHER FOODS
Catsup
Cocoa
Coffee
Mustard
Pepper
Soft Drinks
Vinegar

ACIDIFYING DRUGS & CHEMICALS
Aspirin
Chemicals
Drugs, Medicinal
Drugs, Psychedelic
Herbicides
Pesticides
Tobacco

Non alcoholic beverages

Cola drinks
Soft drinks
Coffee


Do not think that all acid forming foods are bad. They are also very important for our health. There must be the right mix.

What are the warning signs of eating disorders?

Girls and young women suffer mostly from eating disorders. It is important to know the warning signs of eating disorders to help them at the right time.

The warning signs of anorexia nervosa include:

• Significant weight loss in a short time
• Preoccupied always with dieting, fat, calories and weight
• Excessive exercise
• Underweight, but still dieting
• Always express feeling of overweight
• Afraid of weight gain
• Avoiding meals with all possible excuses
• Avoiding many foods with fat or carbohydrate
• Having no menstrual periods
• Avoiding social contacts
The warning signs of bulimia nervosa include:

• Over eating even when the stomach is full and vomiting
• Vigorous exercise to reduce weight
• Fasting and dieting continuously
• Weight is always a theme
• Swollen cheeks from inducing vomiting
• Having dental problems from the acid from the stomach
• Suffering from mood changes and depression
• Abuse of water pills and laxatives
• Problem with menstrual periods
• Avoiding social contacts
With the help of doctors, psychologists, family members and friends it is possible to overcome these health problems. Otherwise, it can be fatal.

The cabbage soup diet

The origin of the cabbage soup diet is not exactly known. It is a low calorie diet and can be taken only for 7 days. During these days you can drink as much as cabbage soup, fruits, vegetables and other foods.

The seven days diet plan is given below:

• Day 1 - Eat as much cabbage soup as you like. All the fruits except banana can be eaten.
• Day 2 – You can take fresh, raw or cooked vegetables. Dry beans, peas, root vegetables and sweet corn must be avoided. A big baked potato with butter is allowed.
• Day 3 – Enough soup as everyday and fruits and vegetables as in Day 1 and Day 2, but avoid the baked potato with butter.
• Day 4 – Cabbage soup, 6 to 8 bananas and fat free milk are recommended.
• Day 5 – 300 to 500 g lean meat, up to 6 fresh tomatoes and the soup must be eaten at least once in this day. If you do not like meat you can take broiled fish or skinless chicken. Drink two to three litres of water.
• Day 6 – Lean meat and vegetables are recommended. Two to three steaks plus fresh, leafy vegetables and salad. At least once the cabbage soup. No potato or root vegetables.
• Day 7 – Brown rice, fresh vegetables and unsweetened fruit juices are recommended. Eat your cabbage soup at least once.

During these days you can drink unsweetened tea, black coffee, cranberry juice and water.

Alcohol and carbonated beverages including diet soda must be avoided.

It is important to prepare the cabbage soup as you like. Cabbage, onions, tomatoes, green peppers, celery and onion soup mix can be used. Spices according to your taste can be used and this can be curry, chillies, peppers, parsley etc. Avoid too much of salt in the soup.

The cabbage soup is bland for some persons, can make gas problems, and lacks nutrients like fat and protein and mostly contains lot of salt.

The cabbage soup diet is good for fast weight loss. It is not a long-term weight loss solution. After this diet a normal diet plan with enough exercises must be followed.

You must be healthy and have will power for this diet. If there is lightheadedness go to your doctor immediately. It may be a good beginning because you know the success is there and you can be motivated.

The cabbage soup diet and the continuation with a good diet plan helps you to reach your goal in weight reduction and also helps you to maintain your normal or ideal weight.

In the literature I find dozens of diet plans and this makes me very much confused. Why can’t you write about the importance of these diet plans?

Yes, there are several diet plans developed by experts or from the experience of people. Food is always individual to each person. It depends on his/her daily needs. I have found far more than hundred diet plans in the literature. Many are interesting and many should be followed for a particular time to achieve weight reduction or any other goal set by you.

You have to give your body all the necessary nutrients. Our body can produce few substances and the majority must be taken from your food. Fresh food is the best.

I will select diet plans and explain you the advantages and disadvantages of them. If you have enough knowledge about your food it is interesting not only to follow the diet plans but also to try several things from which you know more about your food, body and health. It helps to achieve your goals easily.

Why do you need help to select the right food for our health? We all don’t have the complete knowledge of food. A discussion with an expert give you many information and in course of time you are in a position to take the right decision.

Health is your best wealth. Want to learn more? Then ask me and we learn together.