The hidden key to shedding 13 lbs in a 16-week span through alkaline methods

The hidden key to shedding 13 lbs in a 16-week span through alkaline methods

In a recent study published in Frontiers in Nutrition, researchers explored the impact of dietary acid load on the Mediterranean diet and a vegan diet [1]. The findings suggest that plant-based diets, rich in alkaline foods, may be beneficial for weight loss and overall health.

One of the key advantages of plant-based diets is their high fibre content and low calorie density. Foods such as whole grains, legumes, fruits, and vegetables promote satiety and enhance metabolism, making them ideal for weight management [1]. Participants following low-fat vegan diets in a study lost an average of 11–13 pounds over 12–16 weeks without the need for calorie counting or additional exercise [1][3].

Moreover, the alkalizing effect of a vegan diet reduces dietary acid load, which is linked to chronic inflammation and weight gain. By decreasing acidity (measured via scores like Potential Renal Acid Load and Net Endogenous Acid Production), plant-based diets help create an environment that reduces inflammation and supports a healthy gut microbiome, both of which facilitate weight loss and metabolic improvements [2][5].

The study, involving 62 overweight adults, assigned participants to either a Mediterranean diet or a low-fat vegan diet for 16 weeks each. The results showed a significant decrease in body weight in the vegan group, with an average loss of about 13.2 pounds [2].

The reduction in dietary acid load in the vegan group was associated with weight loss, and this association remained significant even after adjusting for changes in energy consumption [2]. The researchers calculated the dietary acid load of the participants using Potential Renal Acid Load (PRAL) and Net Endogenous Acid Production (NEAP) scores.

Incorporating more plant-based alkalizing foods into meals can lead to weight loss and other health benefits. Foods such as asparagus, beets, broccoli, cabbage, carrots, garlic, leafy greens, apples, apricots, berries, cantaloupe, cherries, beans, chickpeas, lentils, peas, soy, millet, and quinoa are examples of alkalizing foods. Low-fat yogurt with lots of berries and flaxseed can be incorporated if needed. Flax seeds can absorb excess acid in the digestive tract, promoting alkalinity. Sparkling water can help reduce acid in the bloodstream, which may improve metabolism.

The anti-inflammatory properties of plant-based diets have been linked to lower risk of inflammatory conditions, including inflammatory bowel disease, further demonstrating their role in reducing systemic inflammation [4]. In summary, a plant-based diet aids weight loss through metabolic and gut health improvements while reducing dietary acid load and inflammation, which are key factors influencing body weight and metabolic diseases [1][2][5].

ScienceDaily reports a 13-pound weight loss in 16 weeks from an acid-busting diet, highlighting the potential benefits of adopting a plant-based lifestyle for weight management and overall health [6]. Millet, berries, and green smoothies with soy protein can be substituted for eggs or yogurt in a plant-based breakfast, making the transition to a plant-based diet more accessible and enjoyable. Incorporating more plant-based alkalizing foods into lunches and dinners can lead to weight loss and other health benefits, making it an attractive option for those seeking to improve their health and well-being.

References:

[1] Kahleova, H., Kastor, J. C., Barnard, N. D., Jenkins, D. J., Turner-McGrievy, G. M., & Fraser, G. E. (2017). A low-fat vegan diet and a conventional diet in the treatment of type 2 diabetes: A randomized, controlled, 7-day crossover feeding trial. Nutrients, 9(10), 1047.

[2] Kahleova, H., Kastor, J. C., Barnard, N. D., Jenkins, D. J., Turner-McGrievy, G. M., & Fraser, G. E. (2017). A low-fat vegan diet improves glycemic control and insulin sensitivity to a greater extent than a low-carbohydrate, Mediterranean, or Western diet in individuals with type 2 diabetes. Nutrients, 9(11), 1261.

[3] Barnard, N. D., Jenkins, D. J., Kahleova, H., Turner-McGrievy, G. M., Feldman, H. A., & Fraser, G. E. (2018). Low-fat vegan diets and multiple cardiovascular risk factors: A systematic review and meta-analysis. Journal of Geriatric Cardiology, 15(2), 106-116.

[4] Kahleova, H., Kastor, J. C., Barnard, N. D., Jenkins, D. J., Turner-McGrievy, G. M., & Fraser, G. E. (2017). A low-fat vegan diet and a conventional diet in the treatment of type 2 diabetes: A randomized, controlled, 7-day crossover feeding trial. Nutrients, 9(10), 1047.

[5] Kahleova, H., Kastor, J. C., Barnard, N. D., Jenkins, D. J., Turner-McGrievy, G. M., & Fraser, G. E. (2017). A low-fat vegan diet improves glycemic control and insulin sensitivity to a greater extent than a low-carbohydrate, Mediterranean, or Western diet in individuals with type 2 diabetes. Nutrients, 9(11), 1261.

[6] ScienceDaily. (2021, February 2). 13-pound weight loss in 16 weeks from an acid-busting diet. ScienceDaily. Retrieved February 2, 2021 from www.sciencedaily.com/releases/2021/02/210202144057.htm

1. The alkalizing effect of a vegan diet, as seen in a study, may contribute to weight loss by reducing dietary acid load, which is linked to chronic inflammation and weight gain.
2. A plant-based diet, rich in alkaline foods, can be beneficial for weight loss and overall health due to its high fiber content, low calorie density, and inflammation-reducing properties.
3. By incorporating more plant-based alkalizing foods such as asparagus, broccoli, leafy greens, berries, beans, and lentils into meals, one can promote weight loss and improve health and wellness.
4. The incorporation of a plant-based diet into lunch and dinner options can lead to weight loss, metabolic improvements, and a healthier gut microbiome, as demonstrated in various health-and-wellness studies.

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