The Yin and Yang Diet, better known as the Macrobiotic Diet, is both a nutritional philosophy and weight loss maintenance program first developed in the 1950s. The diet details which foods should and should not be eaten based on the principle that our bodies, minds and spirits are affected by the foods we consume. The Yin and Yang Diet basic guidelines place foods into yin and yang categories, and specify how they can be prepared and eaten. Although there are a number of benefits to following this nutritional program, critics point to a variety of disadvantages.
History
The basic precepts of the Yin and Yang or Macrobiotic Diet were developed by George Ohsawa, a philosopher from Japan who taught his dietary principles throughout the United States in the 1950s. According to the site OptimalBodyWeight.com, Ohsawa's teachings were further developed and written about by one of Ohsawa's former students, Michio Kushi. Kushi went on to publish books detailing the points of the diet and to open the Boston-based Kushi Institute in 1978.
Aspects
The Yin and Yang or Macrobiotic Diet is based around two concepts: the first concept is that unprocessed foods should be the primary focus of the daily diet; the second is that foods that are defined as either extremely "yin" or "yang" should be avoided. According to the website Diet Spotlight, proponents of this type of diet believe that whole foods are the best medicine for our bodies and that balancing yin foods against yang foods in the diet will preserve the natural balance of the body and prevent disease and unhealthy conditions. Yin foods are defined as those that are cold and sweet, including most fruits and vegetables; yang foods are defined as salty and hot or spicy and include chocolate, alcohol, coffee and animal products. Extremes of both should be strictly avoided--food should be chosen from the middle range of foods.
Recommended Foods
Diet Spotlight, Every Diet and WomenFitness.net report that the typical Yin and Yang Diet advises the following approximate breakdown of nutrients in a typical day's meals: 40 percent fresh seasonal vegetables, with one third ideally eaten raw and a portion including sea vegetables like kombu, arame or nori; 30 percent whole grains; 10 percent legumes or beans--including at least one bowl of miso soup--and the remaining 20 percent consisting of seafood, drinks and seasonings. Followers of the Yin and Yang Diet avoid all animal products--including both meat and dairy products--and also avoid certain foods such as tomatoes, potatoes, avocados, spinach, beets, peppers and eggplants. The best fruits to eat are any type of berries, peaches and apples; pineapple, papaya and mango are considered too yin. OptimalBodyWeight.com reports that diet followers must also severely restrict their consumption of refined sugar and processed foods.
Recommended Cooking and Eating Habits
The Yin and Yang Diet recommends altering cooking habits depending on the time of year: the warmer spring and summer months should focus on light, simply cooked foods, while autumn and winter can include heavier, more complex food. In addition, proponents advise that yin foods should be cooked by light steaming or sauteing, while yang foods may be roasted or baked. According to WomenFitness.net, food preparation should not be done in a microwave oven, with rice ideally prepared in a rice cooker. The Every Diet site reports that all foods--regardless of whether they are yin or yang--should be chewed and swallowed slowly.
Advantages and Disadvantages
The dietary habits advocated by the Yin and Yang Diet are nutritionally sound: they stress whole grains, fruits and vegetables and unprocessed foods, as well as discouraging the consumption of saturated fats. According to the Diets in Review website, this nutritional program is also high in dietary fiber and extremely low-fat.
As Diet Spotlight points out, the Yin and Yang Diet is popular in Japan, where life expectancy has progressively lengthened and the risk of certain diet-related medical conditions--including obesity, cardiovascular disease, high blood pressure and diabetes--are much lower than in the parts of the world that do not follow the Yin and Yang Diet principles. However, expensive organic foods are highly stressed in the Yin and Yang Diet. Additionally, no meat other than fish and seafood are allowed. Individuals accustomed to a more traditional diet may find switching to a Yin and Yang Diet highly restrictive.
No exercise program or general exercise recommendations are included with Yin and Yang Diet principles. Also, the Every Diet website adds that calcium and iron deficiencies are a problem due to the diet's strict no-animal product principles. Vitamin B12 and Vitamin D deficiency can also occur with this type of eating program.
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