How to follow the alkaline diet (foods allowed and to avoid)

The alkaline diet is based on adopting a diet that contains at least 60% alkaline foods, such as fruits, vegetables and tofu, for example, while the remaining 40% of calories can come from acidic foods, such as eggs, meat and bread. This division can be done through the number of meals, so, when eating 5 meals a day, 2 can be meals with acidic foods and 3 with only alkaline foods.

According to the creators of this diet, this type of diet can reduce blood acidity, helping to prevent the emergence of diseases such as flu and colds. Furthermore, this diet is also popularly known for helping to detoxify the body, and is therefore generally adopted by those who want to lose weight.

However, there are still no studies proving that the alkaline diet helps reduce blood acidity. Therefore, before starting a diet to lose weight, it is always recommended to consult a nutritionist to assess your general health status, preferences and nutritional needs, thus planning a personalized diet.

Allowed foods

The foods allowed on the alkaline diet are alkaline foods such as:

• Fruits fresh, including acidic fruits, such as lemon, orange and pineapple;
• Legumes and vegetables in general, such as lettuce, tomato, garlic, cauliflower, cucumber, spinach and broccoli;
• Oilseeds, such as almonds, chestnuts, walnuts and pistachios;
• Proteins: millet, tofu, tempeh and whey protein;
• Herbs and spices, such as cinnamon, curry, ginger, basil, mint and mustard seeds;
• Drinks: water, herbal teas, water with lemon, green tea;
• Others: apple cider vinegar, molasses, fermented foods such as kefir and kombucha.

Moderately alkaline foods such as honey, rapadura, coconut, lentils, quinoa and chestnuts are also allowed. See a complete list of alkaline foods.

Foods that should be consumed in moderation

Foods that should be consumed in moderation on the alkaline diet are those that acidify the body, such as:

• Cereals such as buckwheat, rice, corn, oats, wheat, rye and pasta;
• proteins, such as chicken, eggs, pork, lamb, fish and shellfish;
• Processed meats: ham, sausage, sausage and mortadella;
• Processed foods, such as fast food meals, ready-made sauces, hamburgers and pizza;
• Dairy, such as milk, butter, yogurt and cheese;
• Drinks, such as alcoholic beverages, coffee and soft drinks;
• Candy, such as jams, ice creams, cakes and sugar;

Because they are acidic, these foods should always be consumed together with alkalizing foods in the same meal. Discover other acidic foods.

Example of a 3-day menu

The following table shows an example of a 3-day alkaline diet menu:

Throughout the day it is also recommended to drink liquids, such as teas, water and sugar-free fruit juices, and it is important to avoid drinking coffee and soft drinks.

Broccoli salad with lemon recipe

Lemon, broccoli and garlic are super alkalizing foods, and this salad can accompany any meal for lunch or dinner.

Ingredients:

• 1 broccoli;
• 3 cloves of garlic;
• 1 lemon;
• 1 tablespoon of olive oil;
• Salt to taste.

Preparation mode:

Steam the broccoli for about 5 minutes, adding a pinch of salt on top. Then, chop the garlic and sauté in olive oil until golden. Then add the broccoli, letting it sauté for another 3 minutes. Finally, add the lemon juice and stir well so that the broccoli absorbs the flavor.

Alkaline green juice recipe

Ingredients:

• 2 tablespoons of chopped avocado;
• 1/2 cucumber;
• 1 handful of spinach leaves;
• 1 lemon juice;
• 200 ml of coconut water;
• 1 tablespoon of coconut oil.

Preparation mode:

Blend all ingredients in a blender and drink without straining.