Benefits and menu of alkaline nutrition for acid-base balance in the body

Probably, everyone has heard such a concept as acid-base balance. It is responsible for reducing acidification of the human body. Normal indicators of such balance ensure stable functioning of internal organs, all systems, cells. The modern way of life leads to the fact that most people have a shifted acid-base balance, so everyone must know which products will help restore it.

Below we will talk about alkaline foods and drinks, tell you about their benefits, and also develop an alkaline diet menu to maintain normal acid-base balance in the body.

What is acid-base balance?

Before talking about alkaline foods and a diet based on them, it is necessary to understand what the acid-base balance is, how it “works” and what it is needed for. From the school biology course, we still remember that there are alkaline and acidic habitats in which certain (both positive and pathogenic) microorganisms function. To make it clearer, let’s consider the acid-base balance using an example.

Let’s take as a basis a scale from 0 to 14. On one side of it are the alkali indicators, on the other – acids. In the middle of this scale is the acid-base balance. The well-known pH indicator is the unit of measurement of the balance between the alkaline and acidic environment. For humans, the main indicator of the stability of the acid-base balance is considered to be pH at 7.4. In other words, an organism with a pH at 7.4 is healthy.

The optimal level for the human body is a pH whose upper limit does not exceed 7.44, and the lower limit is 7.36.

Acid-Alkaline Balance and Diet: What are the Benefits of an Alkaline Diet?

For the body to function stably, so that the blood can cope with its main function – transporting oxygen and nutrients to all cells of the body, the pH must be at a normal level. In an acidic environment, all useful elements die, so the body “extinguishes” excess acidity with alkali. The ideal human menu should look like this:

alkaline products – 50%;
sour ingredients – 50%.

But reality is not so ideal, and in most cases the balance of acidic foods to alkaline ones looks like 80% X 20%. When the body’s alkali reserves are depleted, so that it does not become vulnerable to pathogenic microorganisms, they must be constantly replenished. And this can be done with the help of an alkaline diet.

An alkaline diet is harmless, since the accumulated alkali is stored in the body’s cells and, when the acidity level increases, is released to normalize the pH.

What foods are alkaline?

Certain foods have a high alkaline content, namely:

Vegetables. These plant-based foods are not only rich in alkaline content, but also contain many vitamins and microelements.
Fruits. Almost all types of fruits contain alkali. They are great as a main dish for breakfast, dinner or can replace a full snack.
Vegetable oils. This category of products is moderately alkaline, but when combined with vegetables, the oil becomes an excellent addition to an alkaline diet.
Dried fruits. This category of products helps to maintain the acid-base balance, especially in winter. After all, dried fruits, unlike frozen or heat-treated fruits, contain the maximum amount of useful elements.
Cereals. They have an alkalizing effect if you soak them in water for 25-30 minutes before cooking.

The greatest benefit comes from raw foods. After heat treatment, their acidity level increases.

TOP 7 Alkaline Foods for a Stable Acid-Alkaline Balance

As we have already figured out, products can balance the acid-base environment in the body. We present to your attention the TOP-7 products that can maximally enrich the body with alkali. In addition, these vegetables are rich in vitamins and other useful properties.

List of alkaline foods and drinks in a table

The range of alkalinity and acidity of products is calculated from 3 to 10. Products in the zone 3-7 are acidic, and the range 7-10 are alkaline products. We will consider the latter in the table.

Basic Phases of Alkaline Nutrition: Health Improvement and Weight Loss Diet

Nutritionists recommend going on a three-week alkaline diet. Since during this time the body has time to balance the acid-base balance and stock up on alkali for the next period. Each of the weeks spent on the diet is a phase of changes for the body, at the end of which you see the result. Let’s consider these phases in more detail:

I — increase in pH level. General weakness, dizziness, and some discomfort may be observed. The result of the week is minus up to 4 kg. If the symptoms of weakening of the body are pronounced, the condition becomes painful, then it is better to cancel the alkaline diet.
II – balancing the pH level. The initial symptoms of discomfort and weakness gradually recede, the pH in the body is balanced to 7.4. The result is weight loss and the feeling of heaviness in the stomach disappears.
III — fixing the normal pH level. The state of health improves significantly. You begin to feel light, there is no discomfort associated with the intestines. The result is that the weight stabilizes.

If you want to use alkaline eating as a way to lose weight, then the second phase should be extended for the period of time until you reach your desired number on the scale.

Alkaline Diet Menu for the Week

The basis for compiling an alkaline menu is the following: in one meal you should eat 2-3 alkaline products and one acidic one. After all, the body also needs acids.

Day 1 of alkaline nutrition:

Breakfast: cottage cheese with banana, prunes and dried apricots.
Snack – fruit (banana + pear + kiwi) or vegetable (cucumber + tomato + greens + garlic) smoothie.
Lunch – baked sea fish with cabbage and green salad. (The 1:3 rule applies here).
Afternoon snack – 2/3 cup strawberries.
Dinner – Brush salad.

Day 2 of alkaline nutrition:

Breakfast – boiled egg, salad with cabbage, carrots and herbs.
Snack – apple or pear.
Lunch: baked chicken breast with broccoli and cauliflower.
Afternoon snack – a handful of almonds (they have a high alkaline content).
Dinner: oatmeal with water and avocado.

Day 3 of alkaline nutrition:

Breakfast: whole grain bread sandwich with tomato and green tea.
Snack – orange.
Lunch – okroshka with kefir (chicken breast, potatoes, cucumber, lots of greens, tomato).
Afternoon snack – a glass of milk.
Dinner – vegetable salad with vegetable oil.

Day IV of alkaline nutrition:

Breakfast – fruit salad. Can be seasoned with yogurt and cereals.
Snack: cottage cheese with cherries.
Lunch: potato and carrot cutlets, cauliflower salad.
Afternoon snack – banana.
Dinner: potato casserole with vegetables.

Day 5 of alkaline nutrition:

Breakfast – seafood salad with seaweed.
Snack – dried fruits.
Lunch: vegetable pilaf with salad dressed with vegetable oil.
Afternoon snack – toast with carrot and mushroom paste, green tea.
Dinner: omelette with asparagus and herbs.

Day 6 of alkaline nutrition:

Breakfast – homemade natural yogurt with pineapple and banana.
Snack – a large pear.
Lunch: gospacho with spinach, a slice of whole grain bread.
Afternoon snack – grapefruit.
Dinner: jellied fish with vegetables.

Day VII of alkaline nutrition:

Breakfast – banana and cherry smoothie with milk.
Snack: green tea with a cracker.
Lunch is a vegetable stew with pieces of chicken breast, richly seasoned with herbs.
Afternoon snack – berries.
Dinner: durum wheat pasta with vegetables.

The principles of raw foodism can be used as the basis for such a diet.

Basic rules for organizing alkaline nutrition

Food should enter the body in small portions, so it should be divided into 5-7 small meals.
It is not recommended to eat after 19:00. After this time, you can drink clean water and green tea without sugar.
You need to change your diet gradually so that your body has time to adapt to the changes.
Water is a neutral liquid with a pH identical to the human body, so with an alkaline diet you need to drink at least 1.5-2 liters of clean, still water.
A balanced diet with an alkaline diet is a 1:3 diet. In other words, for every 50 g of meat or fish there should be 150 g of vegetables or fruits.
Fruits should be consumed daily. They can be served as a dessert after the main course or as a light snack.
Once a week, have a fasting day on fermented milk products (cottage cheese) and apples. This way, the body can “rest” and get enough calcium, which is necessary for the absorption of alkali.

Pros and cons of alkaline nutrition for maintaining acid-base balance in the body

The alkaline diet has its pros and cons, so before you start this diet, you should carefully weigh them. And so the positive aspects of this diet.

Having overcome the discomfort of the first week of such a diet, you will feel lightness and a huge surge of strength.
Digestion improves, memory and concentration improve. Kidney function improves.
In addition to normalizing your weight, the “bonus” will be a healthy complexion, strong nails, and strong hair.
The list of products that need to be consumed is quite large, so everyone can eat well. The products themselves are budget-friendly, so this diet can be called economical.

Well, now the fly in the ointment – about the downsides:

Deterioration of health in the first phase of the alkaline diet, which can provoke spontaneous mood swings, increased irritability, apathy.
You will have to change your usual diet. The basis of your diet will be fruits and vegetables, which not everyone can eat to satisfy their hunger.

It should also be noted that such a diet has its contraindications. People who have:

cardiovascular diseases;
renal failure;
low acidity of gastric juice;
gastrointestinal diseases.

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