Alkaline diet is only gaining popularity in our country. For some, this is an effective method of weight loss, for others - a way to improve their health. Read about this simple system of healthy nutrition and its features in our article.
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History of alkaline diet
It is not clear for certain who exactly invented the alkaline diet. However, in the 50s of the last century, science became aware that food in the body is converted into acids and alkalis, and the use of so-called alkalizing products, which are mostly fresh plant foods, slows down and sometimes stops the increase in kidney stones (stones )
Later, American specialist in healthy nutrition, Robert Young, published a book in which he described in detail the pathological processes that occur under the influence of an acidic environment. According to the scientist, the violation of the acid-base balance in the body (acidification) promotes faster reproduction of pathogens and slows down metabolic processes. As a result, overall well-being, the condition of the skin, hair and nails worsen, and excess body fat is formed.
The main idea of Young's book, perhaps, is in one of his phrases: “You are not sick, you are oxidized.
To correct the situation, the scientist recommended a special diet that helps neutralize excess acid in the body. This method was called the alkaline, or alkaline diet, which subsequently gained popularity among people who want to lose weight.
Advantages and disadvantages
This method of losing weight has a number of undeniable advantages.
Pros of an alkaline diet:
- helps not only lose weight, but also improve overall well-being;
- positively affects the health of the skin, hair and nails;
- promotes the removal of toxins;
- prevents the formation of kidney stones and stops (or slows down) the increase in existing stones;
- improves the body's resistance to infections;
- contributes to the death of cancer cells;
- due to the increased consumption of fiber, intestinal motility improves, which helps to remove toxins from the body and improve digestion in general;
- the method promotes a healthy eating habit.
Separately, it should be said about the role of the alkaline diet in the prevention and treatment of oxidative stress. Oxidative or oxidative stress is a rather common pathological condition in our time, caused by an increase in the concentration of free radicals in the body and characterized by premature aging, headaches, and increased fatigue.
Alkaline diet, which implies the use of a large amount of plant foods with a high content of natural antioxidants, helps to neutralize the negative effects of harmful substances on body cells.
Despite all the advantages, the diet has some disadvantages:
- in the early days, apathy, weakness, and increased fatigue are possible (these phenomena are mainly associated with a lack of nutrients);
- the need to abandon many familiar foods, and therefore it is rather difficult to follow a diet;
- the visible result will be observed only at the first time of the diet, since it is during this period that the active removal of excess liquid and toxins falls (further the weight will decrease slightly);
- a certain lack of nutrition can cause a lack of vitamins and minerals, therefore, during the diet, appropriate medications should be taken to fill the deficiency of nutrients.
This method implies a gradual weight loss, so it is not suitable for people who want to lose weight in a short time. Also, an alkaline diet has a number of contraindications, therefore, before its start, you should definitely consult with a specialist to exclude possible conditions in which it is impossible to adhere to it.
Nutrition rules
Alkaline diet implies the observance of simple rules, following which, you can easily get rid of extra pounds:
- Switching to a new diet should be gradual. Within a few days, the amount of alkaline products consumed increases, and acidic ones decrease.
- 80% of the new diet should be alkaline foods, 20% - acidic.
- Plant foods are consumed fresh. In this case, vegetable salads with vegetable oil of the first extraction are perfect. Flaxseed oil will be especially helpful.
- Between the main meals, you can drink teas, freshly squeezed juices and water.
- You must drink at least 2 liters of fluid per day.
- Cereals are consumed no more than 3 times a week.
- Fish and seafood are consumed no more than 2 times a week.
- The last meal is made no later than 7 pm. After that, only tea (black, herbal, ginger) is allowed.
- Fatty meats should not be present in the diet.
The process of weight loss will not be effective without moderate physical exertion. Therefore, during an alkaline diet, long walks, swimming, running are recommended.
List of alkalizing products
The meaning of the alkaline diet is the increased consumption of food, contributing to a shift in pH towards alkaline values.
All alkalizing products can be divided into three groups:
| Product group | Slightly alkaline | Alkalizing | Highly alkaline |
|---|---|---|---|
| Vegetables, greens | Cabbage (cauliflower and white), potatoes, corn, beans, tomatoes, mushrooms, olives | Celery, green salad, beets, radish, radishes, zucchini, cucumbers, green beans, pumpkin | Leek, cilantro, parsley, spinach, broccoli, garlic, vegetable juices |
| Fruits and berries | Oranges, cherries and cherries, bananas, pineapples | Dates, raisins, peaches, kiwi, apples, melon, grapes, pears, figs, all berries (except cranberries and cherries) | Citrus fruits (except oranges), mango, papaya, watermelon, avocado |
| Beverages | Ginger tea | Green tea | Herbal Tea, Lemon Water |
Also slightly alkaline foods include goat milk products, whey, cottage cheese, honey, almonds, brown rice and oatmeal.
Detailed menu for the week
Serving weight should be approximately 200 - 250 g. Food should be eaten slowly, chewing well. The table below shows the weekly alkaline diet menu option.
| Day of the week | Breakfast | Dinner | Dinner |
|---|---|---|---|
| Monday | Two raw vegetables to choose from, a glass of soy milk | Steam chicken breast, fresh vegetable salad (season with sour cream), a cup of tea with ginger | Assorted fresh vegetables, boiled fish, a glass of low-fat yogurt |
| Tuesday | Dried apricots, fresh fruits, herbal tea | Chicken broth, coleslaw, cucumber, green bell pepper salad, curd cheese | Boiled veal, vegetable salad, sour cream, fresh orange |
| Wednesday | Fruit salad, honey, nuts, green tea | White turkey fillet, buckwheat porridge, freshly squeezed apple juice | Steamed cod fillet, assorted fresh vegetables, herbal tea |
| Thursday | Raisins, Fresh Fruits, Ginger Tea | Baked Chicken Fillet, Greek Salad, Freshly Squeezed Pear Juice | Curd cheese, tomato and cucumber salad with herbs, tea |
| Friday | Cottage cheese with fruits, green tea | Boiled turkey fillet, cabbage and cucumber salad with herbs and sour cream, tea | Boiled beef, tomato salad with fresh green peas, freshly squeezed grapefruit juice |
| Saturday | Protein omelet, apple, ginger tea | Steamed chicken breast, brown rice, freshly squeezed watermelon juice | Curd cheese, fresh vegetables to choose from, tea |
| Sunday | Fruit salad (season with yogurt), almonds, herbal tea | Steamed veal, vegetables with herbs and sour cream, freshly squeezed pear juice | Greek salad, 2 chicken eggs (hard boiled or soft-boiled), tea |
By the same principle, a diet is formed for the next 2 to 3 weeks of the diet.
How many kilograms can I lose?
The period of active weight loss occurs in the first week of the diet. It was at this time that the body was cleansed of toxins and freed from excess fluid, and the pH shifted toward alkaline values. If you follow all the recommendations for the first 7 days of the diet, you can lose up to 5 kg of weight.
Further, the decrease in body weight will not be so rapid.
In total, for a month of an alkaline diet, you can lose 10-15 kg.
Expert Opinion on Efficiency
There is no single point of view about the effectiveness and benefits of an alkaline diet among specialists. According to some nutritionists, this is a fairly effective way to lose weight and improve the general condition. Others believe that the body itself is able to maintain acid-base balance within normal limits, and such interventions can only do harm.
Nevertheless, there are quite a lot of enthusiastic reviews on the Web from those who have already managed to try the alkaline diet on themselves. Losing weight claim that with its help not only lost a few extra pounds, but also significantly improved health.
Contraindications to the diet
Alkaline diet for weight loss is contraindicated in the following diseases:
- renal and liver failure;
- low acidity of gastric juice, gastritis, and other gastrointestinal diseases;
- disorders of the cardiovascular system.
In addition, the use of an alkaline diet is unacceptable during pregnancy and lactation.
Course or lifestyle
Alkaline diet is not just a way to lose weight, but also a whole system of proper nutrition, an important element of a healthy lifestyle.If you like this diet, then you can stick to it further, only in a less strict form.
For a balanced diet, it is necessary to include pasteurized cow's milk, sour-milk products with a low fat content, and grain bread in moderate amounts in an “alkaline” diet. Vegetables can be boiled, stewed and steamed. Of sweets, in addition to honey, it is allowed to use dark chocolate.
It is necessary to refuse the following products:
- fried potatoes and other fried and fatty dishes;
- all kinds of snacks;
- fat meat;
- sausages;
- pastries and sweets;
- flour and pasta;
- White rice;
- ketchup, mayonnaise and other industrial sauces;
- butter;
- alcoholic drinks;
- sweet sparkling water.
Alkaline diet is a fairly simple and not particularly costly way to become slimmer. She will suit many. The main thing is to visit a specialist in advance and follow all the recommendations.
