Everything You Need to Know About Alkaline Diet

When you go on a weight loss journey, apart from some exercises, you will come across different dieting plans as well. Have you heard about the alkaline diet? It’s a popular eating plan that promises weight loss and better health by changing the acid-alkaline levels in your body. But does it really work for shedding extra pounds? Let’s explore the basics of this diet and find out!

The alkaline diet is all about eating foods that can make your body less acidic and more alkaline (the opposite of acidic). The supporters argue that a high-acid diet causes many health issues, like obesity, diabetes, cancer and more. [1]. By choosing alkaline foods, they claim you can lose weight, boost energy, and prevent diseases.

It sounds interesting, but what exactly determines if a food is alkaline or acidic? It has to do with the pH level or acid-alkaline measurement.

Understanding the Acid-Alkaline Balance

The acid alkaline balance in the body is known as pH (potential hydrogen). pH is measured on a scale from 0 to 14:

● A pH under 7 is considered acidic
● A pH of exactly 7 is neutral
● A pH above 7 is alkaline (basic)

The premise of the alkaline diet is that by eating certain foods, you can change your body’s pH level to be more alkaline. However, this claim is unproven by scientific research.

“Our body tightly regulates its pH balance, no matter what we eat. You can’t change the alkaline of your blood,” says Kathleen Zelman, a registered dietitian nutritionist. [2]

Although you may be able to alter the pH levels of your urine by eating an alkaline diet, the pH of your urine does not correspond to your blood pH. Your body works to keep that level.

Alkaline Fruits and Vegetables

So what are these alkaline-promoting foods? The alkaline diet is mostly plant-based, favoring. [3].

Alkaline fruits list contains:

• Watermelon
• Cantaloupe
• Berries (e.g., strawberries, blueberries)
• Mangoes
• Grapes
• Kiwi
• Lemons
• Limes
• Avocado
• Pears

Alkaline Vegetables:

• Spinach
• Kale
• Broccoli
• Celery
• Cucumber
• Bell peppers (all colors)
• Cauliflower
• Brussels sprouts
• Asparagus
• Zucchini

The Alkaline Diet for Weight Loss

One major claim of the alkaline diet is its ability to support weight loss. But what does the science say?

The diet claims it can help you lose weight and prevent issues like arthritis and cancer.

Supporters of this diet believe that eating certain foods that make your body more alkaline can shield against these conditions and also help you lose weight. [4]

The alkaline diet usually includes healthy and natural foods. Some people who follow this diet use a special stick to check the pH in their urine.

However, these weight loss results are likely due to:

• Eating more whole, nutrient-dense plant foods
• Cutting out processed, sugary, fatty foods
• An overall calorie deficit created by the diet

There’s no solid evidence that changing your body’s pH itself causes weight loss. Most health experts agree the alkaline diet works for shedding pounds by promoting healthy, lower-calorie food choices.
If you’re considering the alkaline diet for weight loss, focus on incorporating more of those alkalizing fruits, veggies, nuts, seeds, etc. into a balanced eating pattern that provides a calorie deficit.

The Bottom Line

The alkaline diet promotes eating foods that lower acidity and increase alkalinity in the body. While it promises weight loss and disease prevention, scientific evidence is limited. The body naturally regulates its pH levels regardless of diet, so changing them through food may not offer significant health benefits.

However, the diet encourages healthy eating by focusing on fruits, vegetables, and whole foods, which can aid in weight loss by reducing calorie intake and improving overall nutrition. For effective results, combine an alkaline diet with regular exercise and balanced eating habits.

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