What is the alkaline diet?
What are the most alkalizing foods?
Alkaline diet and weight loss, compatible?
These questions we will answer together in this article.
After reading this article, the alkaline diet (or acid-base diet) will have no more secrets for you.
You will know the possible reasons for which you must adopt it, as well as the list of the foods to be favored (alkalizing foods) to obtain results with mode of feeding.
We will also see together the most acidifying foods, which are foods to avoid if you want to maintain a good acid-base balance.
Let’s start with the basics:
The alkaline diet, what is it exactly?
The key to the alkaline diet is the acid-base balance of our body:
What is that ? 🙂
But if, remember your chemistry classes!
The pH – or Hydrogen potential for those who know 😉 – is a measure of the chemical activity of H + ions in a solution.
To make it simpler: The pH measures the acidity or the basicity of a solution .
The conventional pH scale is from 0 to 14.
7 being a so-called “neutral” pH.
A solution having a pH below 7 is called acid.
A solution with a pH greater than 7 is called basic.
Here are some examples to give you an idea:
- Hydrochloric acid : pH = 0
- Gastric acid : pH = 2.0
- Lemon juice : pH = 2.4-2.6
- Cola : pH = 2.5
- Vinegar : pH = 2.5-2.9
- Wine : pH = 4.0
- Coffee : pH = 5.0
- Milk : pH = 5.5
- Pure water : pH = 7.0
- Saliva : pH = 6.5-7.4
- Blood : pH = 7.38-7.42
- Sea water : pH = 8.2
- Soap : pH = 9.0-10.3
- Bleach : pH = 11.5
- Caustic soda : pH = 14.0
Here is a short list to familiarize you with this principle.
If like me you like chemistry and you want to know more about pH and especially its methods of calculation you can visit this page .
But let’s go back to what interests us:
Thanks to the pH, we will be able to measure the acid-base balance of your body .
You can do this yourself by getting pH strips in pharmacies and by testing your saliva or urine (this tool however lacks precision).
A healthy body will have a pH between 7 and 7.4 .
The food we eat and our activity throughout the day will have an impact on our acid-base balance.
Some activities and foods will tend to acidify us, while others will alkalinize us .
The key to the alkaline diet is to find the right balance to keep our body at a neutral pH.
Be careful though, some acidic foods may have an alkalizing effect (eg lemon juice) while some alkaline elements may be acidifying.
So do not just refer to the pH of a food.
I will put you a list at the bottom of the article, do not worry 🙂
Well, it’s all well and good, but …
Why should we monitor our acid-base balance?
I’m coming :
Our modern lifestyle tends to acidify our body
And yes, once again we must pay attention to “modernity”.
Because many things in our daily lives tend to acidify our body .
Stress and heavy work days promote the acidification of our body .
But not only.
The bad news in chain (turn off your TV 🙂) and the electromagnetic fields produced by our computers and smartphone will also tend to acidify your organism .
And finally :
Unadapted diet and sports also tend to acidify the body .
Unfortunately, when you want to lose weight, you have to play sports.
And so, to make up for all that, you have to adapt your diet to maintain an acid-base balance for your body.
But why ?
What are the effects of an overly acidic organism?
An overly acidic organism causes cell intoxication .
Which leads to bad exchanges at cellular levels and therefore to early aging !
This has a lot of consequences, on the whole of our body:
- Muscles and tendons: cramps, pains, tendonitis, …
- Joints: inflammation, arthritis, herniated discs, …
- Intestines: difficult digestion, enteritis, anal burns, …
- Bladder and kidneys: pain, cystitis
- Hair: dull / brittle, falls
- Nails: brittle, white spots
- Teeth: cavities, loosening
- Skin: dry, eczema, itching
But this also results in chronic fatigue, headaches, disturbed sleep, a weakened immune system , etc …
As you can see, the consequences are many and can cause great health concerns . Even going as far as cancer.
Well, now that you understand the importance of monitoring the acid-base balance of your body, let’s see how to adopt a diet that allows you to restore the acid-base balance of your body, the famous alkaline diet.
In practice, you have to balance your intake of alkalizing and acidifying foods.
As you have understood, the objective of the alkaline diet is to reduce the acidity of the body, but without either completely bans acidifying foods, because in this case, you would go too much in the other direction, which is not good either.
In addition, some acidifying foods have undeniable nutritional benefits, as is the case with fatty fish (eg herring, tuna, salmon) rich in omega-3.
An interesting thing is that we will not be deprived of anything during this diet, because in each category of food – meat, fish, cereals … – we find acidifying foods AND alkalizing foods.
The goal is to balance the balance between alkalizing and acidifying foods:
In practice, consume about 70% alkalizing or neutral foods for 30% acidifying foods.
With this balance, you can eat just about what you want (in certain quantities) while ensuring a stable acid-base balance for your body .
It’s one of the things I love most about this diet.
Apart from the fact that it allows us to understand what is really happening in our body, it does not force us to deprive ourselves of anything.
The only thing to do is to be reasonable and pay attention to what you eat .
Rather than take a steak with pasta, grab a steak with veggies steamed.
In addition to being healthier, it’s less calorie 😉
In fact, you have to try to see it this way:
Think of all the foods that you will be able to add to your diet rather than those that you will have to limit.
Of course, this 70/30 does not have to be respected to the letter.
Sometimes it can be 50/50 and other times 80/20.
All this is to be aware and try to vary the contributions.
And try to reach an average of 70% / 30% .
If you follow this line, you will see that the benefits will be felt fairly quickly.
This diet will allow you to rebalance your body, and will also compensate for excess lactic acid that will produce your sports sessions.
That’s why this mode of feeding is perfectly adapted to a diet or bodybuilding.
Be careful though, this diet does not exempt you from counting your calories and the protein you consume each day 🙂
Yes, we are still in a plan.
But the nice thing is that alkaline foods are generally less caloric than acidifying foods .
So you can eat more 😉
And speaking of foods, here is a list of alkaline foods (non-exhaustive list of course), as well as acidic foods …
(Note that here again, these data are indicative: the degree of alkalinity or acidity of a food may vary depending on the soil where it is grown, the variety, or the food that the animal has consumed)
- Chlorella (seaweed)
- Brussels sprouts
- Mustard foliage
- Green alfalfa leaf
- Rosette leaf
- Germination (all types)
- Lettuce (all types)
- Fermented vegetables
- Parsnips (high blood sugar)
- Dandelion, edible flower
- Spirulina (algae)
- Tropical fruits
- Honeydew melon
- Tomato (blackberry)
- Pumpkin seeds
- Pumpkin seeds
- Sun-flower seeds
- Seeds and sprouted nuts
- Tempeh (fermented)
- Cottage cheese without fat
- Organic fermented milk
- Lean chicken breast
- Goat Whey Protein Powder (Goat Whey)
Spices and seasonings
- Curry (curry)
- Red pepper
- Salt (sea, Brittany)
- Mineral water (not carbonated)
- Spring water
- Unsweetened fresh fruit juice (not citrus fruits)
- Vegetable juice (unsweetened)
- Green superfood mixes
- Probiotic cultures without dairy products (pH Dophilus)
- Apple cider vinegar
- Green Superfood Supplements
Sweeteners and natural sugars
- Nectar (syrup) from Agave
- Maple syrup
Teas and herbal teas
- Bancha tea
- Green tea
- Dandelion tea
- Herbal teas
- Yerba Mate
- Ice cream
- Sheep’s cheese
- Goat cheeses
- Cow’s cheese
- Milk (goat or cow)
- Pineapple *
* They are usually acidic unless they are local and matured on the tree.
Fats and oils
- Avocado oil
- Canola oil
- Safflower oil
- Hemp oil
- Linseed oil
- Corn oil
- Grape seed oil
- Sesame oil
- Sunflower oil
- Olive oil
Cereal grains *
- Oats (flaked)
- Hemp seed meal
- Rice (brown, basmati)
* As well as cookies, breads, pasta etc. made with these.
- peanuts *
- Avelines (hazelnuts) *
- White beans
- Lima beans
- Soy beans
- Beans and legumes
- Black beans
- Pinto beans
- Red beans
- Soy milk
- Cashew nut*
- Walnuts *
- Brazil nut*
- * pecans
- Green peas
- tahini *
* As well as their butters.
- Fish (all)
- Chicken (except chicken breast)
- Wheat germ
- Baker’s yeast
- Distilled vinegar
Sweets and sweeteners
- Fruit flavored drinks
- Soft drinks
- White or brown sugar
- Sugars and sweets
This list of foods is of course given for informational purposes and is not exhaustive.
If you want to know more about one or more of these foods, I invite you to do some research on the internet, we find the information rather quickly 😉
You can now come to this list to build your meals .
And given the diversity of both sides, it is not difficult to find dishes that you will love.
The trick is to try to vary as much as you eat.
Thus, you will be less subject to monotony and you will need less to make deviations.
The risk again is to start a diet, to do a lot of sports and in addition to that consume a lot of food acidifying. Because then, you may find yourself quickly tired.
Once again, it’s up to you to experiment and see what’s best for you .
But if you feel that you are not at your best, this new way of feeding you will in any case help you to feel better.
Because if you pay attention to your acid-base balance, you also make sure to feed you healthier foods .
One last thing before letting you experience all this:
In parallel with this change in your diet, try to change your daily life.
I’m not telling you to turn things upside down 🙂
But to try to slow down a bit, to ask yourself from time to time .
Try to wake up quieter : avoid screens and electronics when you wake up.
In the same way, try to sleep more serenely.
And above all: breathe 🙂
Try to find a few minutes each day to think about yourself and your day while breathing slowly and deeply.
It sounds innocuous like that, but it allows to get a bit of our lives at 200 per hour …
And that fits perfectly with the state of mind of the alkaline diet: to find the equilibrium .