7-Day Alkaline Diet Plan: What to Eat and What to Avoid

Metabolism is a process that results in ash formation. Depending on the types of foods you eat and the quality of your diet, the ash will either be acidic or alkaline. An alkaline ash is necessary for maintaining a balanced pH level in the body, which is essential for optimal health and disease prevention.

This is the main principle behind the popular 7-day alkaline diet plan. The idea is to consume a diet that promotes alkalinity in the body, which can help improve overall health and well-being.

Many celebs have spoken in favor of this diet. So you may feel tempted to try it out for yourself. But before you jump on the alkaline bandwagon, let’s take a closer look at what this diet entails.

What Is the Alkaline Diet?

The theory behind the alkaline diet is that certain foods can affect the acidity or alkalinity (pH level) of our bodies. The goal is to maintain a slightly alkaline environment in the body, which proponents believe can prevent diseases and promote overall health (1).

Foods are measured on a scale from 0-14, with 0 being highly acidic and 14 being highly alkaline.

According to the alkaline diet, you should aim to eat 75-80% alkaline-forming foods and 20-25% acid-forming foods. This means that while some acidic foods may still be consumed, they should make up a smaller portion of your overall diet.

Some of the key principles of the alkaline diet include:

• Eating mostly fruits and vegetables
• Consuming whole grains in moderation
• Avoiding processed and refined foods
• Eliminating or limiting dairy products, meat, caffeine, and alcohol
• Staying hydrated by drinking plenty of water

Proponents of this diet believe that following these principles can:

• Improve energy levels
• Boost immunity
• Promote weight loss
• Reduce inflammation
• Protect against chronic diseases such as cancer and heart disease

Does the Alkaline Diet Work?

Research on the effectiveness of the alkaline diet is limited.

Studies have suggested that increasing the consumption of fruits and vegetables can have a positive effect on overall health due to their high nutrient content (2). These foods are also naturally alkaline-forming, which aligns with the principles of the alkaline diet.

So this diet may work in the sense that it encourages people to eat more nutritious whole foods and cut back on unhealthy, processed options.

That being said, existing knowledge of the workings of the body disproves most claims made by this diet.

Read more: Green Leafy Vegetables: 8 Nutritious Veggies You Should Eat More Often

You Can’t Influence the Body’s pH Levels Through Diet

The body has a natural mechanism for regulating the pH level, which is mainly controlled by the lungs and kidneys. These organs work together to maintain a slightly alkaline environment (around 7.4) in the body, regardless of what you eat (3).

While some foods may have a temporary effect on the pH level of urine (4), it doesn’t reflect the overall acid-alkaline balance in the body.

Therefore, consuming an acidic food such as lemon won’t make your body more acidic and vice versa.

• Some Acidic Foods Can Have Alkalizing Effects

One major flaw of this diet is its classification of foods as either “acidic” or “alkaline”. In reality, most foods have components that can be both alkaline and acidic (5).

For example, citrus fruits are often labeled as highly acidic due to their high citric acid content. However, when metabolized, they have an alkalizing effect on the body.

Similarly, foods such as meat and dairy are considered acidic in nature due to their protein and fat content. However, they also contain minerals that can have an alkalizing effect.

This means that even if you follow the diet strictly, your body may still produce acidic waste from these alkaline-forming foods.

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• Other Factors Influence the Body’s pH Levels

In addition to food, there are many other factors that can influence the body’s pH levels. These include exercise and gastric acid secretion (6).

For example, high-intensity exercise produces lactic acid in muscles, which can temporarily lower the body’s pH level (6). However, this is a natural process that helps build endurance and strength.

Similarly, stress hormones such as cortisol can also affect the body’s acidity or alkalinity. So while diet may play a role, it’s not the only factor that affects pH levels.

• The Link Between Alkaline Diet and Disease Prevention Is Weak

While the alkaline diet may have some potential benefits, there is little evidence to support its role in disease prevention (7).

For example, as far as cancer prevention is concerned, there is little scientific proof that consuming an acidic or alkaline diet can influence the growth of cancer cells. There’s also no research on blood pH levels and cancer risk.

Similarly, there is no evidence that an alkaline diet can prevent osteoporosis. In fact, studies have shown that increasing dietary acid load (through consumption of animal protein) may actually improve bone health (8).

• The Diet Doesn’t Emphasize an Active Lifestyle

The alkaline diet is solely focused on food choices and ignores the importance of regular exercise. Physical activity has a significant impact on overall health, including immune function and disease prevention (9) (10).

Therefore, it’s not just about what you eat but also how active you are that plays a crucial role in maintaining good health.

What Foods Are Good for the Alkaline Diet?

The alkaline diet encourages the consumption of a variety of fruits, vegetables, and whole grains. Some examples include:

• Leafy greens (spinach, kale, arugula)
• Root vegetables (sweet potato, beetroot, carrots)
• Cruciferous vegetables (broccoli, cauliflower, cabbage)
• Fruits (citrus fruits, berries, watermelon)
• Whole grains (quinoa, millet. brown rice)
• Nuts and seeds (almonds, chia seeds)
• Plant-based proteins (tofu, lentils, beans, chickpeas)
• Healthy fats (avocado, olive oil)
• Herbal teas and water

Dive deeper into the alkaine diet food list with our dedicated article.

What Are Foods to Avoid on the Alkaline Diet?

Some foods that are considered acidic or acid-forming by the alkaline diet include:

• Meat (beef, pork, poultry)
• Dairy products (milk, cheese, yogurt)
• Eggs
• Processed grains (white bread, pasta)
• Refined sugars (soda, candy)
• Processed foods (chips, cookies)
• Caffeine (coffee, black tea)
• Alcohol

Is There a Schedule for Alkaline Eating?

Despite the lack of scientific evidence, some people prefer to follow a more structured eating schedule when trying the alkaline diet. This can involve:

• Starting the day with warm lemon water to “alkalize” the body
• Eating mostly alkaline-forming foods for breakfast and lunch
• Limiting acidic foods to dinnertime
• Avoiding snacking in between meals (except fruits and veggies)

Again, this is not scientifically proven to be effective but may help individuals adhere to the diet more strictly.

The alkaline diet is generally considered safe as it focuses on consuming whole, nutritious foods. Here’s a 7-day alkaline diet plan to give you an idea of what a typical week may look like:

Day 1:

• Breakfast: Smoothie bowl – Blend spinach, banana, almond milk, and top with chia seeds and sliced almonds.
• Lunch: Quinoa salad – Combine quinoa, cucumbers, cherry tomatoes, avocado, and a lemon-tahini dressing.
• Dinner: Stir-fried tofu and vegetables – Sauté tofu cubes with broccoli, bell peppers, and carrots in olive oil and ginger.
• Snacks: Fresh apple slices with almond butter.

Day 2:

• Breakfast: Avocado toast – Whole-grain toast topped with mashed avocado, cherry tomatoes, and a sprinkle of chia seeds.
• Lunch: Lentil soup – A hearty soup with lentils, kale, carrots, and celery, seasoned with herbs.
• Dinner: Vegetable curry – Cauliflower, peas, and spinach simmered in coconut milk with curry spices.
• Snacks: Mixed nuts and seed trail mix.

Day 3:

• Breakfast: Berry parfait – Layers of coconut yogurt, mixed berries, and granola.
• Lunch: Hummus and vegetable wrap – Whole-grain wrap filled with hummus, spinach, red peppers, and cucumbers.
• Dinner: Zucchini noodles – Tossed with basil pesto and cherry tomatoes.
• Snacks: Sliced cucumber with hummus.

Day 4:

• Breakfast: Chia pudding – Chia seeds soaked in almond milk, topped with fresh strawberries and coconut flakes.
• Lunch: Chickpea salad – Chickpeas, avocado, cherry tomatoes, and cilantro drizzled with lime juice.
• Dinner: Grilled portobello mushrooms – Served with quinoa and steamed asparagus.
• Snacks: Bell pepper strips with guacamole.

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Day 5:

• Breakfast: Green smoothie – Blend kale, apple, cucumber, lemon juice, and ginger.
• Lunch: Sweet potato and black bean tacos – Wrapped in lettuce leaves with avocado salsa.
• Dinner: Vegetable stir-fry – Bok choy, snow peas, and carrots with tofu in soy sauce.
• Snacks: Fresh pineapple chunks.

Day 6:

• Breakfast: Overnight oats – Oats soaked with almond milk, topped with blueberries and walnuts.
• Lunch: Mediterranean quinoa bowl – Quinoa with olives, sun-dried tomatoes, and arugula.
• Dinner: Thai coconut soup – Creamy coconut milk with mushrooms, lime, and cilantro.
• Snacks: Celery sticks with almond butter.

Day 7:

• Breakfast: Fruit salad – Mixed berries, kiwi, and orange slices drizzled with lime juice.
• Lunch: Roasted vegetable wrap – Roasted zucchini, eggplant, and peppers in a whole grain wrap.
• Dinner: Spinach and tofu stir-fry – Tofu sautéed with spinach, ginger, and sesame seeds.
• Snacks: Homemade kale chips.

This meal plan focuses on incorporating a wide variety of alkaline-friendly ingredients and provides a balance of flavors and nutrients throughout the week.

Read more: Clean Eating Challenge: A Simple Guide To Kickstart Your Journey

What Is the Fastest Way to Make Your Body Alkaline?

You can’t make your body completely alkaline, as the body has its own mechanisms to maintain a pH balance. 

In fact, some parts of the body, such as the stomach, need to be acidic for proper digestion (11). Your blood also has a tightly regulated pH level of 7.35 to 7.45 (12). Attempting to drastically change your body’s pH can be dangerous and potentially harmful.

Instead of trying to make your entire body alkaline, focus on incorporating more alkaline-friendly foods into your diet and reducing acidic foods.

Expanding on the core principles of the alkaline diet can have benefits on your overall health and well-being.

Here are some ways you can use the principles of alkaline eating in your daily life:

• Eat More Fruits and Vegetables

The Centers for Disease Control and Prevention recommends that adults consume 1.5-2 cups of fruit per day and 2-3 cups of vegetables per day as part of a healthy diet (13). Adding more fruits and vegetables to your meals can help increase your intake of alkaline-forming foods.

• Switch to Whole Grains

Replacing processed grains with whole grains, such as quinoa, brown rice, or millet, is another way to incorporate more alkaline-friendly foods into your diet. These whole grains are nutritious and have a higher pH level than their refined counterparts.

• Eat Varied Protein Sources

Animal protein, such as meat and dairy, isn’t entirely bad. They contain essential nutrients such as iron and calcium (14). As they also have saturated fats and are linked to higher rates of inflammation in the body, it’s important to consume them in moderation (15). Eat them alongside plant-based protein sources such as tofu, beans, and lentils.

• Limit Processed and Packaged Foods

Processed and packaged foods often contain high levels of added sugars, preservatives, and artificial ingredients. They are linked to a higher risk of chronic diseases (16). Stick to whole, unprocessed foods whenever possible.

• Stay Hydrated

Drinking enough water throughout the day helps flush out toxins from your body and keep your pH levels balanced. You should aim for at least 8 glasses of water a day and try to incorporate alkaline-rich drinks such as lemon water or herbal teas into your routine.

• Move Your Body Frequently

The recommended amount of physical activity for adults is at least 150 minutes per week (17). Regular exercise can help reduce stress, boost mood, and improve overall health (9). You may also notice that incorporating exercise into your routine can have a positive impact on your eating habits.

Frequently Asked Questions

• What is the king of alkaline foods?

There is no one specific food that can be considered the “king” of alkaline foods. The key is to eat a balanced and varied diet that incorporates a variety of fruits, vegetables, whole grains, and plant-based proteins.

• Can an alkaline diet help with weight loss?

While the alkaline diet hasn’t been proven to directly cause weight loss, it may indirectly support weight loss by promoting a healthy lifestyle. Eating more whole and unprocessed foods and limiting added sugars can lead to weight loss over time (18).

• Is banana alkaline?

Bananas are slightly acidic. However, they also contain high levels of potassium (19) and other nutrients that can have alkaline-promoting effects on the body.

• What is alkaline morning food?

Some examples of alkaline-friendly breakfast options include green smoothies, overnight oats, chia pudding, and fresh fruit salads. These options are all rich in nutrients and promote a balanced pH level in the body.

• Is honey alkaline?

Raw honey has a pH level of around 3.9, which makes it acidic (20). However, some experts believe that the nutrients and enzymes in raw honey can have an alkalizing effect on the body when consumed in moderation.

The Bottom Line

The alkaline diet promotes healthy eating habits such as consuming more fruits and vegetables and avoiding processed foods. Following this diet may have some positive effects on your health. It may also help you develop a more mindful and balanced approach to eating.

However, the claims made by this diet aren’t backed by robust scientific evidence. The body has its own way of regulating pH levels, and no single food or diet can significantly impact this process. Therefore, rather than strictly following a specific diet, you should focus on making overall healthy lifestyle choices for optimal health. Don’t get too hung up on acidic vs alkaline foods – just aim for a well-balanced and nutritious diet overall.