Alkaline diet, also called the diet of Hollywood stars, as its fans are the popular kinodivy Jennifer Aniston, Victoria Beckham, Gwyneth Paltrow, El MacPherson and other equally popular actresses, allows recognized beauties for a long time to remain slim and young. Actresses themselves speak about the diet only positively, because the result that they say is obvious.
What allows the actresses in their 40-50 with superfluous years to look like 20-year-old girls with a gentle smooth skin and a slim figure? Most likely not only in the diet, but also in physical activity, professional skin care for the face and body, but women argue that to achieve this result without a diet they would hardly have succeeded.
So what is the essence of the "magic" diet that makes a woman healthy, slender and beautiful? The main goal of alkaline nutrition is to normalize the pH of the organism, which usually decreases under the influence of the usual products on our table: meat, milk, sweets, etc. The lower the pH level, the higher the acidic environment of the body (and blood in particular).
But if it is possible to reduce the pH of the blood with the help of products, then there is the possibility to increase this index in the same way, replacing the acid-forming products with alkaline ones, i.e. Those that, when ingested, can change the internal environment from acidic to alkaline.
Alkaline diet - this is not exactly the exact name, it is more correct to call it acid-alkaline, because it does not provide for extremes, which is the complete rejection of products that lower pH. According to the principles of the alkaline diet, 4/5 of all foods consumed (80 percent) should be alkaline, but 1/5 (20 percent) still remains acid-forming.
It is impossible to completely exclude such products. First, they are the source of protein (the building material of cells), and secondly, the removal of the acid-forming products from the diet can carry the danger of a body leaching, which is also fraught with a violation of metabolic processes.
Some sources say that the ratio of 80 to 20 is too cruel for the human body. It is enough that in the human diet there are only 70 percent of alkaline products, and the rest can be neutral and acid-forming foods and dishes from them. It is on this basis that an alkaline diet for slimming and purifying the body should be based, and a more rigid diet should be used to fight diseases.
What other factors need to be considered while following an alkaline diet? To begin with, you need to gradually switch to a diet. You can not sharply limit the use of protein products of animal origin. This will be a big blow to your well-being.
Since the total volume of acid-forming products in our diet usually exceeds the amount of products that create an alkaline environment, then at first you need to equalize these indicators, and then gradually shift the bar in favor of the latter, approaching the coveted ratio of 80 to 20 (or 70 to 30) .
Every day on an empty stomach it is recommended to drink 0,25 - 0,5 l of purified water (and preferably alkaline, which was initially passed through alkaline filters). Such a beginning of the day will help to make the inner environment of the body less acidic, activate digestive and metabolic processes in the body, which will contribute to its purification and improvement.
The food itself should be fractional if possible. This means that the usual portions will have to be reduced, and the number of meals will be increased to 5-6 per day. It is important to eat slowly, carefully chew the food carefully, focusing on the process of eating, and not on their problems. Poorly chewed food only slows down metabolic processes and creates an additional burden on the digestive organs, causing disruptions in their work.
By the way, according to the rules of the alkaline diet, the breakfast should include green and yellow vegetables.
As a drink after the main meal, you can use herbal infusions, pure water, fruit and berry juices, cooked without the addition of sugar and preservatives. It is advisable to take food for up to 19 hours, then give the body a rest, which is quite logical due to a decrease in physical activity in the evening. However, a cup of herbal tea should not be refused even in the evening.
Nutrition rules for alkaline diet
With an alkaline diet, it is important not only what you eat, but also how you do it. We are talking about ways of preparing dishes and combining different products in them, about the frequency of consumption of acid-forming products and their quantity.
Dishes of alkaline diet consist of different products, including acid. However, you should always follow the recommended ratio. For a healthy person, this ratio should be 50 to 50. If a person begins to experience malaise and shows suspicious symptoms, the ratio of products with the opposite action relative to the body's pH should change by 70 to 30. If the diet is used to treat existing pathologies that alkalinize foods in the diet for each the day should be already 80 percent.
Vegetables though are considered to be alkaline products, to use them better in raw form (or as an option cooked for steamed, boiled, baked). Thus, their action will remain strong and besides all useful nutrients and vitamins will be preserved.
The same goes for fruits, although no one forbids cooking delicious desserts in the form of jelly or mousse, but you can put sugar in such dishes in limited quantities. And it's better to do without it at all.
Perhaps, at first you will be tormented by an irresistible desire to eat something sweet. In this case, no one forbids to pamper yourself with sweet fruits and berries, brown sugar, natural honey or maple syrup. But from sweet confectionery products and sweets it is better to refuse altogether.
Cereal products (bread, cereals) should be included in the menu no more than 3 times a week, and not fatty fish only 1-2 times.
Dieticians advise, making a menu for the day, combine alkaline dishes with acidic so that their ratio is 2 to 1. Ie. Use at a time 2 products from the first group and 1 from the second.
In the morning it is recommended to choose a pair of green and red vegetables for breakfast (for example, lettuce and tomatoes or beets).
Caution should be observed with peas and nuts. Peas are better to eat green, then it will not acidify the body, and nuts are better in a small amount.
It is recommended to refresh dishes with vegetable oil or melted pork fat, almost completely eliminating butter and margarine.
Meat can be included in the diet in small portions 2-3 times a week, giving preference to products with a low acid-forming ability (beef, chicken, low-fat lamb). Lenten meat is better to use in culinary delights.
As for fish, here, as usual, preference is given to its marine species, which are characterized by low fat content.
Drinks must be present on the table. You need to drink plenty of clean water (2-2.5 liters per day) and herbal teas. It will also be useful to drink green tea without sugar. As for alcohol, it is better to switch to a healthy lifestyle if possible, leaving alcohol to enemies.
Another important point. Since practically all vegetables belong to alkalizing products, it is recommended to mix them in dishes with products of the 2nd group. Thus, the oxidizing effect of the latter will be compensated, and the pH of the organism is unlikely to change.
For example, boiled and stewed meat (this is the best way of cooking) during lunch can be served along with a salad of fresh vegetables. This neighborhood of products will be very useful and tasty. With the right approach to nutrition, you will not have to starve, or limit yourself to tasteless dishes.
Alkaline diet menu
Alkaline diet is a way to improve your body without violence over it. Therefore, it is advisable to gradually change one's habits and preferences, day after day accustoming one's body to new rules of existence.
If there is a desire to improve and throw off a few extra pounds, the alkaline diet should be followed for 2-4 weeks, during which the body can completely clear itself of the accumulated "garbage". In the first and subsequent weeks, weight is markedly reduced, and well-being is improving. Then there is an active decrease in acidity, until the pH of the blood reaches normal levels. The last week is the fixing of the result.
The menu of alkaline diet for each week is slightly different. In the first week you do not need to give up acidifying foods. It is important to limit their amount, allowing the body to gradually get used to the new diet and cleanse of the accumulated slag and toxic substances caused by the increased acidity of the body.
The menu of alkaline diet for the first week includes dishes of fish and meat in combination with vegetables. It is allowed to drink alcohol, flour and sweet dishes, but only in limited quantities. In other words, you can eat everything that you ate before, but somewhat changing the proportions of the ingredients in the dishes.
Consider 2 menu options for the day.
- Breakfast - fresh tomato salad, baked potatoes, fruit yoghurt
- Lunch - boiled chicken meat (it is better to take the breast, because it does not have fat), vinaigrette, a slice of rye bread, green tea
- Dinner - vegetable casserole, a glass of curdled milk
- Breakfast - oatmeal porridge, fruit salad, herbal tea
- Lunch - hake with tomato sauce, fresh vegetable salad, fruit and berry compote
- Dinner - fruit mousse, tea with bread
Additional meals can consist of fruits and dried fruits, fruit and vegetable juices, jelly, mousse, bread with a small amount of honey, compote, herbal decoctions and infusions, mineral water (preferably without gas). Water can be drunk in unlimited quantities, this will only help to prevent the acidity of the internal environment of the body.
Do not starve yourself. Take food as the appetite appears. And in the first week he will prevail often, until the body gets used to eating less and with benefit. But at the end of the week digestion comes back to normal, you begin to experience incredible relief and improvement of the general condition.
The second stage of the alkaline diet is more severe, it goes on after the amount of acidifying products has been minimized. From the menu it is recommended to remove alcohol, any flour products, sweets, strictly limit the consumption of meat and fish.
The approximate menu of one day of the second stage:
- Breakfast - vegetable salad, a glass of kefir, herbal tea
- Lunch - vegetable soup, fruit
- Dinner - cottage cheese with fruit, green tea
Twice a week in the menu, add a little boiled or baked lean sea fish or meat, a few nuts, a small portion of porridge from barley or buckwheat. Oatmeal porridge and milk whey can be consumed in large quantities.
By the end of the second stage, many people note lightness in the stomach, mood improvement, and headaches and other symptoms associated with low body pH also go away. During this time, the acid-base medium should be normalized.
The fact that the pH of the internal environment has approached the norm is not yet an occasion to return to the usual diet for us. First you need to consolidate the result, gradually adding protein and flour products to the diet, but still preferring alkaline vegetables, fruits and dairy products.
For example, a menu for a day can consist of:
- Breakfast: steam omelet with spinach, fruit salad, a glass of ryazhenka,
- Lunch: vegetable casserole with meat, salad with greenery, black tea with bread and honey
- Supper: barley porridge, a piece of boiled fish, cottage cheese, herbal infusion
After 7-12 days after the start of the third stage, you can leave the diet, returning to your old life. But you probably will not want to eat the way you did before the alkaline diet. The body will feel relief and will not want past problems. After 21 days after the start of the diet, the habit of proper nutrition is already developed, so it will not be difficult to adhere to its requirements in the future.
The usual diet in the days after leaving the diet should be balanced in such a way that the body receives an equal amount of alkalinizing and oxidizing products.
This diet option is considered to be the most effective, but if at the second stage you can not get rid of protein products to the maximum, you can not do this. It is sufficient during the whole period of the diet to adhere to the recommended ratio of oxidizing and alkalinizing products.