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Microbiotic Diet – A Low Fat Way of Dieting
There are many diets to consider when you want to change your eating habits, lifestyle, health and weight.
George Ohsawa, who argued that a simple lifestyle produces health benefits, created the microbial diet. The diet was made up of ten restrictive steps, forcing the dieter to display a great deal of self-control.
For example, the last phase of the microbial diet has the dieter consume only brown rice and water. Dietitians, due to its excessive restriction, no longer suggest this first version of the microbiota diet.
Well being
The microbial diet appeals to some because it not only focuses on the physical well-being of the dieter, but also addresses the spiritual and planetary aspects of health.
The microbial diet is low in fat and high in fiber. Vegetarians could easily follow this diet because the diet places emphasis on vegetables and whole grains.
The microbial diet requires low amounts of sugar, dairy and meat.
Soy products
Soy products are also an integral part of the diet because they contain phytoestrogens, believed to have positive effects on cholesterol levels, menopause and some cancers. This is why patients suffering from cancer or other chronic diseases have followed this strict regimen.
Phytoestrogens may also prove useful in the prevention of estrogen-related cancers such as breast cancer. It’s important not to confuse this healthy way of eating with a cure for serious medical conditions and illnesses.
Whole grains
When following the microbial diet, 50-60% of each meal will be whole grains, including brown rice, barley, millet, rye, corn and buckwheat. This diet allows for an occasional meal of oatmeal, noodles, pasta, bread, or baked goods.
Soup
1 to 2 bowls or cups of soup are needed each day. Dieters are advised to choose shoyu or miso, which contains fermented soybeans.
Vegetables
Vegetables make up 25-30% of the daily food intake, where 1/3 of the vegetables should be eaten in their raw state. Boiling, steaming, baking or sautéing should prepare any other portion of vegetables.
Beans
10% of your daily food intake should be cooked beans. Bean products such as tofu or tempeh can also be eaten.
Kitchen oil
The most common cooking oil used when preparing meals is dark sesame oil. Other oils to consider include light sesame oil, corn oil, and mustard seed oil.
Flavors
Natural sea salt, shoyu, brown rice vinegar, grated ginger root, fermented pickles, toasted sesame seeds, and sliced shallots are some of the seasonings that can be used to add flavor to foods.
When it comes to animal by-products on the microbial diet, small amounts of fish or seafood each week are acceptable.
Dieters should stay away from eggs, dairy products, meat and poultry.
When eating fish or seafood, people on a microbial diet should consume horseradish, wasabi, ginger, or mustard greens to assist in the detoxification process from the effects of seafood.
Other foods allowed on the microbial diet include moderate consumption of seeds or nuts, as well as sweets such as apples and dry foods.
Dieters should not consume sugar, honey, molasses, chocolate or carob.
Fruit
Several times a week, the diet allows fruits such as pears, peaches, apricots, grapes, berries and melons. Avoid tropical fruits, such as pineapples and mangoes.
The microbial diet can be tailored to suit people based on their age, gender, health concerns, as well as climatic and seasonal factors.
Side effects
There are some side effects associated with this diet. Some nutrients are not absorbed by the body through this diet, such as protein, vitamin B12, iron, magnesium and calcium. This can affect a diet by lowering energy levels and lead to health complications.
Some nutritionists frown on this diet as being too restrictive.
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