Evidence-based Benefits of Alkaline Diet
Today, beauty standards run the world and spur the society to change their lifestyle habits. Weight loss has become a task number one for many of them, and this tendency has a positive effect on the health and wellbeing of people. Luckily, there are numerous ways to become a better version of yourself. There is a wide range of diets and workouts that help to get a sculpted, strong, and healthy body. In this abundance of nutrition plans it is quite hard to choose a well-balanced and effective diet which will help you to combat your excess pounds. Today, you’ll get acquainted with the alkaline diet and its benefits for your health.
What is the alkaline diet?
The alkaline diet belongs to the list of trendy diets among celebrities and is based on a rule to avoid foods which cause your body to produce acids. The idea is that the foods you eat can change the pH level – a measure of acids and alkalis – in your body. Acid-forming foods are believed to disrupt the pH level of your body and cause numerous health conditions. The dieters consume fruits, vegetable and moderate amounts of protein.
So, how does it work? The food you eat leaves a metabolic waste, and the supporters of this diet claim that it affects the body’s acidity. This waste can be acidic, neutral and alkaline, depending on the foods you have eaten. Acidic waste is harmful and can lead to various health conditions, and the alkaline one has the opposite effect and protects your body from diseases. So, choosing more alkaline foods aim at improving your health, and the food list included to this diet will help to slim down.
So, to put it simply, while sticking to this nutrition plan, you should give a wide berth to acidic foods and opt for the alkaline-rich foods.
What to eat on the alkaline diet?
This nutrition plan might be tough for many dieters, because there are many limitations. You can eat only several groups of foods:
- Fruit and vegetables
- Legumes (for example, lentils)
They are low in acid, and two last foods will provide your body with proteins instead of meat and fish. Fruit and vegetables also contain necessary nutrients and vitamins, but since you won’t consume meat and dairy, it is important to make sure that your protein and calcium intake is enough for your health.
There are also numerous guidebooks, where you can find detailed lists of food and meals which you can cook while following this dietary plan.
Myths and facts about the alkaline diet
The main myth about this dietary plan is that it changes the pH level in your body. Yes, the proponents of this diet claim that it is helpful, but there is no scientific background concerning this theory. By ticking to this diet you can change only the pH level in your saliva and urine, but not in the body in general. Moreover, the major changes in your blood pH can even be dangerous for your life. It is crucial for your health that it remains constant.
Despite the fact that the idea about blood pH level is false, this diet has some other health benefits. For example, its adherents claim that it can prevent cancer. Although there is no research concerning the alkaline diet in particular, according to some evidence (2) eating more veggies, fruit, whole grains and reducing meat consumption can prevent cancer.
As this diet is low in calories and fat, it will help you to maintain healthy weight and in this way will lower your risks of getting heart disease.
According to another research, eating higher amounts of fruit and veggies may improve bone health (4). Alkaline diet is rich in this group of foods, so it might be helpful.
The alkaline diet also tends to improve your muscle health (1).
The supporters of this diet also claim that it helps to reduce the risks of osteoporosis, improve growth hormone levels and has many other benefits. However, the majority of researches are inconclusive, and many of the myths have no scientific backing at all.
Does this diet help to lose weight?
As a rule, diets lower in fats and calories, help people to get rid of excessive weight. This nutrition plan is low in calories, so it may help you to lose weight.
What foods should I avoid?
This nutrition plan has many restrictions. You should not eat most grains, meat, eggs, dairy, fish, peanuts, walnuts and processed foods (for example, packaged snacks or canned foods). Alcohol, soda and caffeine are also out of your meal plan.
What am I allowed to drink?
You can drink mineral soda water, herbal tea, wine and unsweetened fruit juices.
In conclusion, this dietary plan might help you to lose weight and improve your overall wellbeing (3). However, it is essential to consult a health professional before starting it, because this diet needs more reputable evidence. Remember, that your major priority is your health. That’s why you need to make sure you eat well-balanced meals and stay physically active.
If you are interested in healthy meal plans, you may be curious about other methods of supporting your body health. Supplement a proper meal plan with some exercise and take up this 20 Min Full Body Workout at Home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- A higher alkaline dietary load is associated with greater indexes of skeletal muscle mass in women (2012, link.springer.com)
- Diet and cancer prevention: Contributions from the European Prospective Investigation into Cancer and Nutrition (EPIC) study (2010, sciencedirect.com)
- The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health? (2012, ncbi.nlm.nih.gov)
- The Role of Diet in Osteoporosis Prevention and Management (2012, link.springer.com)