Alkaline diet for weight loss consists of all the food that have a low acidic content. Due to the low acidic level, they are considered to be alkaline in nature. These alkaline food counterbalance the acids formed in the body, thus maintaining a pH balance. Let us take a look at alkaline food, the diet plan and diet benefits for weight loss…
Alkaline diet is for people who are not able to benefit out of low-carb diets or fad diets. This diet is extremely helpful for those who lead a stressful life, or suffer from acidity. Alkaline diet for weight loss consists of 75% to 80% alkaline food and only 20% to 25% acidic food. The acidic level of any solution is measured on a ‘power of hydrogen’ scale abbreviated as pH scale, and the average pH level of blood being 7.4.
The pH levels in internal fluids affect every cell. If this pH level is altered, it can be harmful to the normal functioning cells, tissues and organs. In case of an unbalanced diet high in acidic food, there can be pressure on the body’s regulating systems which help to maintain pH neutrality. This acid is removed from the body with the use of some vital organs, helping the pH to get neutralized. Mentioned below are tables of alkaline food for weight loss and acidic food to avoid while adhering to an alkaline diet plan.
Alkaline Diet for Weight Loss: Food to be Consumed and Food to be Avoided
|Food to be consumed on an Alkaline Diet||Food to be avoided on an Alkaline Diet|
|Vegetables||Vegetable Juices, Parsley, Raw Spinach, Broccoli, Celery, Garlic, Barley Grass, Lima Beans, Zucchini, Carob, Asparagus, Beetroot, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Courgette, Cucumber, Grasses (example: wheat, barley), Green Beans, Lettuce, Onion, Peas, Radish, Alfalfa, Dandelions, Edible Flowers, Eggplant, Fermented Veggies, Greens – Chard, Collard, Mustard, Kohlrabi, Mushrooms (Maitake, Reishi and Shiitake), Nightshade Veggies, Parsnips (high glycemic), Peppers, Potatoes, Pumpkin, Rutabaga, Spirulina, Living Sprouts, Squashes, Sweet Potatoes, Watercress, Sea Veggies (Kelp, Kombu, Nori and Wakame Seaweed)||Pickled Vegetables, Pinto Beans, Navy Beans, Corn, Olives, Winter Squash|
|Fruits||Apple, Apricot, Avocado, Berries (inclusive of Blackberries, Strawberries, Raspberries, Goji Berries), Dates, Dried Figs, Cherries (sour), Fresh Coconut, Raisins, Purple and Red Grapes, Nectarine, Banana, Peach, Pear, Lemon, Lime, Pineapple, Orange, Melon (Cantaloupe, Honeydew, Musk, Watermelon), Tomato, Rhubarb, Umeboshi Plums, Tropical Fruits||Prune, Cranberries, Canned or Glazed Fruits|
|Eggs and Dairy Products||Breast Milk, Cottage Cheese||Parmasan, Processed Cheese, Eggs (Less acidic if natural feed), Camembert, Hard Cheese, Butter, Ice Cream, Ice Milk|
|Grains and Meat||Seeds (Pumpkin, Sprouted Sunflower – Millet), Buckwheat Groats, Cumin, Flaxseed, Lentils, Sesame, Spelt, Sprouts/Sprouted Seeds Fresh & as Pastes (Soybeans, Alfalfa, Mung Bean, Wheat, Little Radish, Chickpea, Broccoli, Hummus, Tahini Sunflower), Tofu (fermented), Tempeh (fermented), Whey Poison, Yogurt (Plain), Chicken Breast||White Rice, White Bread, Pastries, Biscuits, Pasta, Bran, Kamut, Macaroni, Cornstarch, Oatmeal, Oats (rolled), Rice, Rice Cakes, Quinoa, Rye, Corned Beef, Lamb, Sausage, Pork, Bacon, Turkey, Rabbit, Venison, Fish (Carp, Tuna, Salmon, Sardines, Pike, Haddock, Cod), Shellfish (Lobster, Oyster, Scallops, Shrimp, Clams)|
|Nuts and Seeds||Almonds, Chestnuts, Hazelnuts||Peanuts, Walnuts, Pecans, Cashews, Pistachios, Brazil Nuts, Cashews, Tahini|
|Condiments and Sweeteners||Stevia, Maple Syrup, Rice Syrup||Artificial Sweeteners, Sugar, Milk Chocolate, Brown Sugar, Molasses, Jam, Ketchup, Mayonnaise, Mustard, Vinegar, Corn Syrup|
|Beverages||Lemon Water, Tea (Dandelion, Essiac, Green Tea, Herbal Tea, Ginseng Tea, Kombucha), Fresh vegetable juice, Wheat Grass Juice, Pure water (distilled, reverse osmosis, ionized), Alkaline Antioxidant Water (Mineral Water), Vegetable broth, Non-sweetened Soy Milk, Almond Milk, Organic Milk (unpasteurized)||Black Tea, Cocoa, Coffee, Beer, Liquor, Soda/Pop, Spirits, Wine (Red wine is healthy – skip the white wine), Soy Sauce, Distilled Vinegar|
|Others||Apple Cider Vinegar, Cinnamon, Ginger Root, Cayenne Pepper, Chili Pepper, Sea Salt, Miso – Tamari, All Herbs, Molasses (blackstrap), Butter (unsalted), Marine Phytoplankton||Aspirin, Drugs – Prescribed Medication and Street Food Additives, Tobacco, Herbicides and Pesticides|
There are many alkaline diet plans that you can adhere to, using a combination of these alkaline food for weight loss. Till date, there has been no 100% assurance of the effectiveness of these alkaline diets for weight loss. Most of the doctors conclude that consumption of salt, meat and grains is beneficial to the human body in different ways, and that highly acidic food alone do not result in any severe illness. While some doctors have the exact opposite views of the same, and are in support of an alkaline diet plan. Following is a sample diet plan for weight loss which can be altered according to your preferences:
Alkaline Diet for Weight Loss: Diet Plan
There are no rigid diet plans when on an alkaline diet. You can use the food mentioned above and design your own diet plans for breakfast, lunch and dinner. The main thing to be remembered here is to completely avoid acidic food.
Breakfast: You can have a glass of veggie juice or a cup of ginger tea, veggie scramble (consisting of 1 or 2 eggs per person, spring onions, tomatoes, bell pepper, etc.), 1 pear or 1 oz. baked pumpkin seeds.
Lunch: Lentil soup, olive oil salad on steamed vegetables is another good diet plan. Hard-boiled eggs (sliced and sprinkled with salt and pepper), celery or carrot sticks, Almonds in little quantity is also preferred.
Dinner: Steamed zucchini with garlic and olive oil, fresh Parmesan, meat (any from the above-mentioned) with sweet potato and mixed green salad.
Tips for Good Alkaline Diet
- Drink lots of fluids
- Avoid preservatives and food colors
- Consume fresh vegetables and nuts
- Eat salads
- Avoid sweeteners
Alkaline Diet for Weight Loss: Lentil Soup Recipe
This lentil soup example for alkaline diet for weight loss will take approximately 45-50 min to prepare, and will provide 6-7 servings.
1 cup peeled and chopped tomatoes
2 quarts chicken or vegetable broth
1 pound lentils, picked and rinsed
1 cup finely chopped onion
½ cup finely chopped celery
½ cup finely chopped carrot
½ tsp freshly ground grains of paradise
½ tsp freshly ground toasted cumin
½ tsp freshly ground coriander
2 tsp kosher salt
2 tbsp olive oil
Place the olive oil into the oven and set over medium heat. Once the oil turns hot, add the onion, carrot, celery and salt. Stir till the onions turn golden-brown. Add the lentils, tomatoes, vegetable broth, coriander, cumin and grains of paradise and mix well. Bring to boil by increasing the heat. Reduce the flame and simmer until the lentils are tender (may take 30-40 minutes). Use a stick blender to puree it according to your preference and serve immediately.
Alkaline diet for weight loss will work as a miracle only if you maintain a balanced approach in your diet, preferably a vegetarian diet, and that too supplemented with a healthy lifestyle. And to summarize the whole article with some beneficial tips, avoid food containing preservatives and artificial sweeteners, keep cut veggies and soaked nuts handy for frequent usage in your diet. Consuming water that contains high pH (mineral water) for a long period of time, is one of the best tips which will help you create the balance between the acid and alkaline levels in the body.