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The management of patients with various chronic pathologies made it possible to establish the relationship of most diseases with the level of acidity in the body. This became the basis for creating a simple but effective diet, which was called alkaline. It is also called alkaline. She simply blew up social networks, and already in 2015, the British Society of Dietetics recognized her as one of the most popular diets in the world.
The essence of the alkaline diet
The primary task of an alkaline diet is to normalize the pH balance in the body, reduce the acidity of its internal environment. It has been proven that over time, increased acidity leads to the development of many diseases, to a decrease in the rate of metabolic processes and is the main cause of obesity.
Any food after entering the body forms an alkali or acid. Therefore, nutritionists divide all foods into three categories: acidic, alkaline and neutral.
There have been many studies that have established that the more a person consumes alkaline foods, the longer he stays healthy and young. At the same time, the body works fully and without failures. Recent scientific experiments suggest that adherence to alkaline foods makes it possible to prevent the development of cancer and even get rid of them. Therefore, the alkaline diet is gaining more and more momentum in popularity every day.
The pH level for a person is considered normal if it is in the range of 7,35-7,45 units. If there is a shift in one direction or another, then there is a failure of metabolism, stagnation. Cells begin to age faster, as collagen synthesis worsens.
The main dangers of acidification:
The immune system will not work to its full potential, which will increase the incidence of viral and bacterial infections.
Stones will begin to form in the organs of the urinary system.
Bone tissue will break down faster.
The risk of developing cancer and diabetes increases.
The nervous system becomes unstable.
In turn, an increased level of alkali in the body is extremely rare. However, if this happens, then a person develops allergic reactions, disturbances occur in the functioning of the organs of the digestive system, and dermatological diseases may develop.
The alkaline diet is designed to slowly and systematically “alkalize” the body, create a neutral or slightly alkaline environment in it. It is recommended to adhere to this method of nutrition for 3-4 weeks. During this time, it will be possible to normalize the pH balance of the blood and remove all acidic toxins from the body.
Principles of the alkaline diet
In order for an alkaline diet to achieve the desired effect, the following principles must be observed:
The proportion of acidic foods in the total diet should not exceed 30%. Such products include bread baked with yeast, all varieties of legumes, fish and meat, eggs, tea, coffee and dairy products. This does not mean that meat and fish will need to be abandoned altogether, you should simply limit their consumption to 3 times a week. And you need to choose low-fat foods.
The percentage of alkaline products is equal to 70%. The menu should be based on vegetables and fruits, you can eat greens, berries, pumpkin and sesame seeds, sunflower seeds. Be sure to include vegetable oils, low-fat fish and cereals (brown rice, buckwheat, oats) in the diet.
All plant foods are best eaten raw. This will not only speed up the process of alkalization of the body, but also allow you to clean the intestines with high quality.
Be sure to drink water (2 liters per day), herbal teas, freshly squeezed juices.
In order not to interfere with the process of losing weight and normalizing the function of digestion, you need to abandon the use of canned foods, smoked meats and animal fats.
Alcoholic beverages are prohibited during the diet.
Salt is not completely excluded from the menu, but its consumption is minimized. The same principle applies to sugar. It should be replaced with honey, stevia, wedge syrup.
The number of trips to the table per day should be at least five.
Who needs an alkaline diet?
You can stick to an alkaline diet in the following cases:
A person often suffers from headaches.
There is a problem of excess weight.
Colds often occur.
There are serious sleep disorders.
Nervousness is increased.
The skin has lost its former attractiveness.
Phases of the alkaline diet
There are three phases of the alkaline diet:
The first phase is aimed at adapting the body to a change in diet. During this period, 3-4 kg of excess weight is lost, while toxins are removed from the body. A person may experience mild malaise, increased fatigue. Diet food is introduced into the diet gradually. At the very beginning of the first phase, it is allowed to drink coffee (a glass a day), you can eat a few slices of bread. However, sugar and confectionery are immediately abandoned.
The second phase is a continuation of the first. At this time, the body is continuously cleansed, in parallel, the acidity of gastric juice decreases. The weight comes off more slowly. On average, a person loses 1-2,5 kg. Feeling better, as the process of adaptation has already been left behind. All flour products are removed at this stage, coffee is replaced by green tea.
In the third phase, it is possible to achieve the desired alkaline balance of the medium. During this time, it takes another 0,5-1 kg. The purpose of the last stage is to consolidate the achieved result.
Menu for a week of alkaline diet
The proposed menu can be modified and adjusted to your own diet, but you must follow the rules of the alkaline diet and not use forbidden foods for cooking.
| morning meal | Lunch | Dinner | Afternoon snack | Last meal |
1 | Kefir with pieces of fresh fruit and 1/2 teaspoon of honey | Apple | Pasta with tomato and mushroom sauce | Pear | One chicken breast with vegetable salad |
2 | Omelet from a couple of eggs | Dried fruits | Broccoli soup | Cherry banana smoothie with milk | Oven-cooked fish with fresh vegetable salad |
3 | Hot sandwich | Orange | Rice with stewed vegetables | Soup based on vegetables | stewed cabbage, stewed potatoes |
4 | Boiled egg and ½ grapefruit | Nuts | Salad: Feta cheese, cherry tomatoes, avocado and arugula | Apple | Fruit salad with yogurt dressing |
5 | Vegetable salad with olive oil and lemon juice dressing | Orange | Chicken fillet stewed with vegetables | Apple | Kefir soup |
6 | Omelet from a couple of eggs | Banana | Minced vegetable cutlets (carrots + potatoes) | Any berries | Salad with grapefruit and shrimps |
7 | Banana Curd | Smoothies: cucumber + herbs + kefir | Mushroom soup | Orange | Salad: cherry tomatoes + tuna + lettuce |
Allowed Products
Foods that can be eaten while on a diet:
Products | Create a highly alkaline environment in the body | Promote medium alkalization | Weakly alkalize |
Plant products (vegetables, fruits, legumes, nuts, seeds) | Onion and garlic Juice from vegetables Broccoli and spinach (fresh) Parsley and asparagus Citrus fruits (lemon, lime, grapefruit) Papaya and mango Watermelon | Beans in pods Celery and lettuce pumpkin and okra Sweet potato carob tree Zucchini Beetroot Berries Kiwi Apples Figs, raisins and grapes pears | Jacket-cooked potatoes Carrots Fresh corn mushrooms Carrots and cabbage Tomatoes Cilantro soy beans Tofu Olives oranges Avocado and pineapple Cherry Peach Banana |
Oil |
| The oil from flax seeds | rape oil |
Sweet foods |
|
| raw sugar Honey, but not candied |
Cereals |
|
| Brown rice Amaranth millet |
Egg, dairy products |
| Women’s breast milk | Soy milk and cheese Goat milk cheese and goat milk itself Serum |
Beverages | Herbal tea Water with lemon | Green tea | Ginger tea |
Forbidden foods (acidic)
Products that should not be on the menu:
Products | Create high acidity in the body | Promote medium acidification | Weakly acidify |
Herbal Products | Cocoa Walnut Peanut Blueberries Cranberries prunes | Beans (white, variegated, crescent) peeled potatoes Rhubarb Cashew Nuts Pecan Cherry | beans Cooked Spinach Pumpkin and sunflower seeds Plum Canned fruit juice |
Oil |
|
| Corn |
Confection | Chocolate | Sugar white and brown | Processed honey flow |
Cereals and product containing cereals | Biscuit Wheat Pasta white flour | White rice Corn Rye and oats Buckwheat | Sprouted flour bread Brown rice and spelt |
Dairy products, egg | Homogenized milk Ice cream Cheese | Raw milk | Curd Egg Oil Buttermilk Yogurt |
Meat, fish, seafood | Shellfish Pork and beef meat | Chicken and turkey meat mutton | Fatty fish varieties Venison |
Beverages | Beer and non-alcoholic drinks | Coffee | Tea |
Recipes for an alkaline diet
First course
Borscht
The preparation of the dish will require the following products:
Beijing cabbage – 0,6 kg.
Tomatoes – 0,3 kg.
Beets – 0,25 kg.
Bulgarian sweet pepper – 0,15 kg.
Cilantro, basil and green onions – 30 g each.
Toothed garlic.
Sunflower seed and sesame seed – 40 g each
Lemon juice – 20 ml.
Salt and seasonings – at the discretion of the cook.
Pass through a blender: beets, half carrots and peppers, all herbs, salt, spices, garlic and tomatoes, along with 0,7 liters of water.
Peking cabbage, the remaining half of the carrots and peppers are chopped separately, these components are mixed and poured with the mass that was passed through the blender. Sprinkle with green onions on top. Pour the finished borsch on plates, add dressing.
Method of preparing the dressing: grind sesame and sunflower seeds in a blender to make flour, add lemon juice, water and salt to it, mix thoroughly.
Tomato soup with green beans
The preparation of the dish will require the following products:
Tomatoes – 0,4 kg.
Beans in pods – 0,2 kg.
Carrots and cranberries – 60 g each.
Cilantro and basil – 20 g each.
Toothed garlic.
Vegetable oil – 40 ml.
Salt to taste.
Garlic is crushed, carrots are rubbed, beans are cut. Pass through a blender: peeled tomatoes, basil, garlic, vegetable oil, cranberries, water (50 ml). Pour chopped vegetables with the resulting mass and put in the refrigerator for two hours. Before serving the dish to the table, it is sprinkled with cilantro.
Carrot soup with almonds
The preparation of the dish will require the following products:
Almonds – 0,1 kg.
Carrots – 0,25 kg.
Dill – 1/2 bunch.
Toothed garlic.
Lemon juice – 20 ml.
Spices and salt – at the discretion of the cook.
Almonds are soaked in cool water overnight. In the morning, the nuts are washed, 0,5 ml of water is added to them and passed through a blender. The finished mass is filtered.
Cut the carrots into pieces, finely chop the greens, chop the garlic. Prepared vegetables are passed through a blender along with the nut mass. The soup is poured into bowls, decorated with greens.
Okroshka with celery
The preparation of the dish will require the following products:
0,2 kg of cucumbers and radishes.
60 g petiole celery and the same amount of dill.
0,3 l of almond milk.
20 ml of lemon juice.
Salt – at the discretion of the cook.
Chopped celery, cucumbers and radishes. Dill is finely chopped, salted and crushed with a mortar. Pass 1/2 of the radish and all of the celery through a blender along with the almond milk and lemon juice. The remaining radishes and cucumbers are seasoned with the finished mass, dill is added and mixed.
Main dishes
Vegetable cutlets with seeds
The preparation of the dish will require the following products:
Sweet pepper – 0,15 kg.
Carrots and sprouted sunflower seeds – 60 g.
Flaxseed and almonds – 30 g.
Toothed garlic.
Vegetable oil – 20 ml.
Salt and pepper to taste.
Flour is made from nuts using a blender, the rest of the vegetables are cut, garlic is crushed. Then all the products are again passed through the blender, but they are not brought to a puree state. The finished mass is salted and cutlets are formed from them.
Sprouted mung bean meatballs and vegetables
The preparation of the dish will require the following products:
Mash germinated – 0,2 kg.
Carrots and red cabbage – 0,1 kg each.
Parsley – 20 g.
Garlic – 3 slices.
Vegetable oil – 70 ml.
Salt and ground pepper to taste.
Mung beans, cabbage and carrots are passed through a blender. Horseradish, garlic and herbs are finely chopped, salted, peppered, oil is added to them. All components are combined with each other, meatballs are formed from minced meat and cooled for several hours in the refrigerator.
Stuffed Chinese cabbage
The preparation of the dish will require the following products:
Sunflower seed peeled – 0,2 kg.
Avocado and Bulgarian pepper – 0,1 kg.
Petiole celery and walnuts – 50 g.
Dill – 20 g.
Beijing cabbage leaves – 6 pcs.
Garlic – 3 cloves.
Olive oil – 60 ml.
Lemon juice – 40 ml.
Spices and salt are added at the discretion of the cook.
Leave sunflower seeds to soak in water overnight. Grind in a blender: nuts, soaked seeds, dill, garlic and celery. Pepper, salt and oil are added to the finished mass.
Separately chop the avocado, pepper and green onion. With the mass that was crushed in a blender, cabbage leaves are smeared, minced vegetable is spread on them. Rolls are formed from the leaves, fastened with skewers.
Buckwheat porridge with vegetables and almonds
The preparation of the dish will require the following products:
0,2 kg of green buckwheat.
0,1 kg of bell pepper.
70 g almonds.
20 g of petiole celery and parsley.
Toothed garlic.
60 ml olive oil.
20 ml of lemon juice.
Buckwheat is poured with water and left overnight, similar actions are performed with almonds. When the nuts swell, they are chopped with a knife. The water is drained from the buckwheat and washed again.
They crush garlic, cut greens, celery and peppers, mix vegetables with cereals and nuts. Season the dish with lemon juice and olive oil, decorate with parsley.
spaghetti pumpkin
The preparation of the dish will require the following products:
Pumpkin – half a kilo.
20 g of parsley and sesame seeds.
2 g each of coriander, hot red pepper and cumin.
Olive oil – 70 ml.
Three cloves of garlic.
Salt is added at the discretion of the cook.
Grate pumpkin pulp with a Korean carrot grater. Garlic is mixed with oil, salt and spices, chopped pumpkin is seasoned with ready-made sauce. The vegetable is kept under pressure in the marinade for 2 hours. Then the sauce is drained, ready-made “spaghetti” is laid out on a plate, sprinkled with sesame seeds. Tomato paste is used as a sauce when serving.
Salads
Spring Salad
The preparation of the dish will require the following products:
0,3 kg of cucumbers.
0,2 kg of radish.
0,1 kg of almonds.
50 g dill.
50 ml of lemon juice.
Toothed garlic.
5 g liquid honey.
Salt at the discretion of the cook.
Almonds are soaked and then beaten in a blender with garlic, honey, lemon juice, salt and water. Cucumbers, dill and radish are cut separately, put in a salad bowl, seasoned with nut sauce, mixed well.
Salad with avocado, watercress and zucchini
To prepare the dish you will need the following products:
0,2 kg of avocado and zucchini.
Watercress – 30 g.
Vegetable oil – 30 ml and the same amount of lemon juice.
Salt is added at the discretion of the cook.
Cut avocados and zucchini into thin slices, pour them with oil and lemon juice, add watercress, mix again.
Beet salad with avocado and celery
The preparation of the dish will require the following products:
0,2 kg of celery and avocado.
0,1 kg
Beets.
Salad red onion – 50 g.
Parsley greens – 30 g.
Lemon juice – 30 ml and the same amount of vegetable oil.
Salt at the discretion of the chef.
Beets, avocados and celery are rubbed, greens are chopped, onions are cut into half rings. All components are mixed, seasoned with lemon juice and oil. Decorate with parsley on top.
Pros and cons of an alkaline diet
Benefits of an alkaline diet:
Thanks to an alkaline diet, you can improve the quality of a night’s rest, which directly affects a person’s performance.
Cognitive processes improve, in particular, concentration and memory.
Hair, nails and skin become much stronger and stronger.
Thanks to the diet, you can lose weight without harm to health.
During the diet, the feeling of hunger will not haunt a person. The calorie content of dishes and products does not need to be calculated.
During the diet, you must definitely go in for sports, which in the best way will affect your well-being and health in general.
The diet does not require impressive financial costs. Products can be bought at a low cost at any time of the year.
The disadvantages of an alkaline food system include:
The diet lasts quite a long time. The minimum compliance period is 3 weeks. And many people continue to adhere to an alkaline diet in the future. The weight will come off slowly. But health will not be undermined, the overall tone of the body will increase.
In the first week of the diet, you may feel worse, which is due to the adaptation of the body to a new diet.
If a person is a lover of meat products, then he may not like the alkaline diet. After all, the emphasis in it is on plant foods.
Противопоказания
Contraindications:
coronary artery disease and other pathologies of the heart.
Atrophic form of gastritis.
Low acidity of gastric juice.
Kidney disorders. It’s about kidney failure.
Serious deterioration in well-being since the start of the diet. This is the reason for the rejection of this power supply system.
Feedback and results
Weight Loss Reviews
Conclusion
So, the alkaline diet is based on vegetables and fruits, which are sources of vitamins and minerals, vegetable proteins and antioxidants. This is one of the obvious advantages of this power system. In addition, the menu is rich in magnesium, potassium and calcium, which helps reduce the risk of developing many chronic diseases. Polyunsaturated fats, fiber and vitamins are all in sufficient quantities in the diet, so the diet can be called not only nutritious, but also healthy.
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