How to Start Macrobiotic Diet Step by Step


How to start macrobiotic diet


Many people decide to start macrobiotic diet when they face certain illness or condition. Standard American diet has become unhealthy and many people are considering macrobiotic diet to be their choice.

But, there is no such thing as switching from standard to macrobiotic diet overnight. Macrobiotic diet doesn’t mean only choosing between different kinds of food. Macrobiotic diet means special way of live, and things such food preparation, cooking time and utensils are all considered to be important part of macrobiotics.

This is why becoming a macrobiotic and eating by macrobiotic principles is a process which lasts from four to six months. Switching from standard American diet to macrobiotics can be easily done through detailed steps.

It doesn’t necessarily mean that one should go through all the steps. Some people will be satisfied by changing only the part of their diet and some will change it completely. And, that’s the main beauty of macrobiotic diet, it gives you many benefits and lots of choices that can be applied based on anyone’s needs, wishes and health status.

If you are basically step-by-step person and don’t like any strict changes, getting used to macrobiotic diet through this step by step process shouldn’t be a big problem.

The most important areas that distinguish standard diet from macrobiotic diet are:

  • Carbohydrates
  • Protein
  • Sweeteners
  • Drinks
  • Stimulants.

First of all, you will find here some general guidelines (presented through steps) how to gradually change the standard to macrobiotic diet. This can also serve as an improvement plan for people suffering from conditions that can be cured naturally.

However, most people decide to start with macrobiotic diet when they face serious illness or condition. In that case changing the diet completely and going through all steps is recommended and it is beneficial for overall health.

Starting macrobiotic diet
Starting macrobiotic diet


Step by step process of changing the standard to macrobiotic diet


It is practically impossible to change the complete diet into macrobiotic one over night. It takes time for the organism to get used to new tastes and new kinds of food. Our bodies expect certain food, this is why it is important to make the gradual change, so that the body feels minimum stress caused by the new food and new preparation and cooking techniques.

This is step by step process, which can help you change your diet during several months without any stress and confusion. In case of any serious illness, the process can be shortened and done in less than a few months.

Nevertheless, this guide can help organizing the diet easily focusing on important things.



Step
Description
Step1
Standard diet
Step2
Standard diet with increased consumption of organic food
Step3
Standard diet with increased consumption of vegetables
Step4
Replacement of red meat with legumes
Step5
Replacement of poultry with soy products and cereals
Step6
Increase overall consumption of legumes, cereals and soy
Step7
Start preparing food according to macrobiotic principals. Listen to own needs and follow season rules for food preparation
Step-by-step process of switching from standard to macrobiotic diet


These were the general steps how to change standard diet into macrobiotic one. But let’s look at those food and food components that make the difference between the standard and macrobiotic diet in more details and go through their change again in step by step process.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Carbohydrates


Most carbohydrates used in standard diet are: potatoes, white bread, pasta made of white flour and refined rice.

Let’s look at the process of cutting out the unhealthy carbohydrates and introducing the healthy ones.



Step
Description
Step1
Replace white bread and pasta with bread and pasta made of wholegrain flour
Step2
Start eating organic cereal products and wholegrain cereals
How to start eating healthy carbohydrates


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Proteins


Proteins used in standard diet are mostly red meat and its products. The process of replacing red meat with foods which contain plant proteins can be done in four steps.



Step
Description
Step1
Replace red meat with poultry and diary products
Step2
Replace poultry with fish
Step3
Start eating more legumes and their products
Step4
Start eating tofu, tempeh, seitan and soy products
How to start eating healthy protein


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Sweeteners


Sweeteners are used in very small dosages in macrobiotic diet and mostly natural sweeteners made from cereals. Three steps are needed to stop eating standard sweeteners such as white sugar, artificial sweeteners and corn syrup.



Step
Description
Step1
Replace white sugar and corn syrup with fructose, glucose and honey
Step2
Replace honey with maple syrup or corn malt
Step3
Start taking rice and barley malt as only sweeteners
How to start eating helthy sweeteners


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Drinks


People on standard American diet take lots of drinks used that contain artificial sweeteners, CO2 and sugar. Those drinks are unhealthy and great precondition for hearth disease, diabetes and cancer. They can be replaced with healthier versions through three steps.



Step
Description
Step1
Replace drinks which contain any kind of sugar with fruit juices without sugar
Step2
Start drinking juices made of season fruits and herbs
Step3
Replace fruit juices with juices made of vegetables and cereals
How to start taking healthy drinks


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Stimulants


Stimulants that most people take are alcohol, narcotics, and cigarettes as well as heavy spices. Those stimulants are not part of macrobiotic diet and if someone has a need for them, they can be replaced with healthy variants.



Step
Description
Step1
Replace ordinary alcohol drinks with alcohol drinks made of fruits and cereals
Step2
Replace heavy spices with light ones
Step3
Start using local light spices
Step4
Drink only non alcoholic bier and use special spices with light smell
How to stop taking standard stimulants


Suggestions for replacing standard foods with macrobiotic diet food


The next table should provide help and guideline for getting from standard to macrobiotic diet. The key is in replacing certain groceries with the healthy ones.


Cereals


Increase intake of:

  • Brown rice
  • Barley
  • Millet
  • Wheat
  • Oat
  • Buckwheat
  • Rye
  • Spelt
  • Cereal flakes
  • Bulgur
  • Couscous


Decrease intake of:

  • White rice
  • White bread
  • White flour pasta
  • Industrial processed cereals


Legumes


Increase intake of:

  • Cooked legumes
  • Sprouted legumes
  • Green legumes and peas
  • Tofu and tempeh
  • Soy flour


Decrease intake of:

  • Textured soy products
  • Caned legumes


Fruits and vegetables


Increase intake of:

  • Fresh fruits and vegetables
  • Pickles
  • Raw fruits and vegetables
  • Dried fruits and vegetables


Decrease intake of:

  • Fruits that are not growing in your geographical area
  • Too long cooked vegetables
  • Vegetable chips
  • Frozen fruits and vegetables


Nuts and seeds


Increase intake of:

  • Fried nuts and seeds
  • Nut and seed butters
  • Peanut butter
  • Sprouted seeds


Decrease intake of:

  • Raw or salty nuts
  • Raw peanut
  • Peanut butter with sugar and hydrogenated fat


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Comments 8 comments

hubpageswriter 6 years ago

Very concise tables that you've got there and the tips are very useful for a macrobiotic diet. The steps listed are very good and detailed. Hub up.:)


EmmaMedu profile image

EmmaMedu 6 years ago Author

hubpageswriter, thank you for you comment.

People who are advised to start following macrobiotic principles, sometimes have no idea what to change and how to start eating different foods. It is impossible to change the diet complete over night. That's why I think those tables could be helpful to those who decided to switch from standard to macrobiotic diet.

I went through them many times when I started changing my diet a few years ago.


PaperNotes profile image

PaperNotes 6 years ago

Thanks Emma! I was actually thinking of changing my diet and this hub surely gave me a concise idea of what diet to take.


EmmaMedu profile image

EmmaMedu 6 years ago Author

PeperNotes, I'm glad that you find it useful. Macrobiotic diet is actually very healthy diet, even if you decide to try just a piece of it.

Thank you for commenting.


vocalcoach profile image

vocalcoach 6 years ago from Nashville Tn.

An excellent hub on the macrobiotic diet. I did not realize, until reading your hub, that this is exactly the way I presently eat. To read your hub and find validation in my food choices makes me shout " yeaaaaaaa"

Love it!


EmmaMedu profile image

EmmaMedu 6 years ago Author

vocalcoach, thank you for reading and commenting. Many people realize that macrobiotic diet is not so strange and distant when they read something more about it. It's very nice to hear that you like this way of eating and that you actually practice it every day.

I'm happy that there are people like me, why pay attention to what they eat.:o)


Dana Vig 5 years ago

We started a macrobiotic diet six months ago and it is definitely the healthiest thing we have ever done. It's difficult in the beginning, as you give up a lot of your favorite things, but in the long run, we have both seen exceptional results. When you start seeing resuts and feeling a lot better, you will find this way of eating/living extremely easy. For myself, not only have I lost weight (but losing weight isn't really the point of macrobiotic eating), my skin and hair look great, I have a ton of energy, my knees no longer hurt, I feel exceptionally great. I've started jogging again, I don't have hot flashes any longer, I sleep through the entire night (I used to have horrible insomnia), and I'm less stressed. My doctor said he couldn't believe the change in my blood pressure, cholesterol and weight as well as the improvement in my thyroid function, which has always been off the wall (it is now exactly where it should be and I attribute this to eating sea vegetables every single morning in my miso soup. He is a huge advocate of eating macrobiotically. While not for everyone, it has really worked wonderfully for myself. I was very skeptical at first, but figured I had nothing to lose by trying it. Now, I cannot fathom going back to my extremely unhealthy ways of eating. It's just a matter of making relatively small changes in not only your diet, but your lifestyle as well (yoga, meditation, etc..). I still love pasta, but now eat only whole wheat or Udon. The tables are definitely great, as the beginning can be very confusing and hard to understand what you should and should not be eating. There are also a lot of books on macrobiotic eating and great recipes, too.

Dana Vigilante


EmmaMedu profile image

EmmaMedu 5 years ago Author

Dana, first thank you for you very nice comment. When I first got the book about macrobiotic diet I thought it was the best thing I've ever read.

I also started changing my diet in small steps. Now I can't even imagine to eat white bread, sugar in all kinds of food and so on. Not to mention cola drinks.

I started to feel better, had more energy and solved some of my health problems.

So macrobiotic diet is very healthy and actually very easy.

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