Alkaline diet: menu for the week + recipes for every day

The diet of modern man is unbalanced. Manufacturers are extremely concerned about increasing profits, while the composition and benefits of such products are questionable. As a result, more than 60% of the country's population suffers from acid imbalance. An alkaline diet is the solution to this problem.

Acid imbalance leads to weight gain, a feeling of heaviness and fatigue. Alkali - neutralizes acids well and helps remove harmful substances and toxins.

Principles of the Alkaline Diet

The effectiveness of the alkaline diet will manifest itself with strict adherence to the following rules and regulations:

1. The proportion of alkaline foods in the diet should be close to 80%, and acidic foods should be close to 20%. You can find out a detailed table of oxidizing and leaching products from our article.
2. Among acidic foods, you should pay attention to yeast bread, beans and other beans, tea, coffee, dairy products, eggs and fish. It is allowed to consume all of the above, but to maintain proportions, limit their consumption.
3. Among alkaline products we will use all types of vegetables and fruits, berries, herbs, seeds, rice and buckwheat. The basis of our diet is everyday and does not cause discomfort.
4. Drink more fluids (at least 6 glasses of water per day), green tea. Paradoxically, fresh water helps remove excess from the body.
5. Eat small meals. Eat small meals 5 or 6 times a day.
6. Avoid flavored foods: smoked meats, spices and spicy foods.
7. To enhance the result, reduce your salt intake by 2 times.
8. Try to eat vegetables raw. Temperature treatment reduces the content of trace elements.
9. Sugar is the enemy of a slim figure. Avoid sweet tea, baked goods, and sugar-containing foods: ketchups, sauces, lemonades, and store-bought juices.
10. Be careful with nuts as they are high in calories. Just 1 handful can bury your work.

Authorized Products

• Fresh greens (parsley, dill, lettuce, spinach, sorrel). Experts note the positive effect of celery on the acidity of the body, which they recommend including in salads or grating.
• Fresh vegetables (radishes, carrots, radishes, parsnips, beets, parsley root). When they are fried, the concentration of vitamins and microelements will decrease slightly. Vegetables are rich in fiber, which stabilizes digestion.
• Boiled cereals (wild rice, oats, cilantro, amaranth, millet). Sprouted grains supply the body with vitamins and stabilize the alkaline balance.
• We eat cabbage (cauliflower, broccoli, white cabbage, Brussels sprouts) fresh or steamed.
• Avocado is rich in antioxidants, fatty acids, combines with other vegetables in salads and increases pH levels.
• Coconut - Improves pH levels. Can be added to salads, hot dishes, desserts.
• Cucumbers stabilize the acidity level of the body. The product is added to main dishes.
• Mushrooms are combined with vegetables.
• Fermented milk products (milk, goat and sheep cheese, whey).
• Pulses (green beans, asparagus).

Diet stages

The first thing to learn is that there is no need to rush anywhere. The alkaline diet is not aggressive and fast, so the body will have enough time to rebuild.

The alkaline diet is divided into 3 stages, each of which lasts 1 week:

1. First stage. The main goal is to dramatically lose weight by 4–5 kilograms. Toxins and excess water quickly leave the body. During this period, slight fatigue and malaise will appear caused by intoxication of the body. Go back to the 10 principles and re-read them. Follow them from day one.
2. Second phase. By the beginning of the second stage, the gastrointestinal tract will be completely free of the remnants of old food. Weight loss will slow down to 1–2 kilograms over the entire stage. The malaise will go away, lightness and a feeling of purity of the body will appear.
3. Third stage. Within 3 weeks, it is necessary to consolidate the result and finally correct the pH balance of the body. There is no need to invent anything new; the established diet should already become a habit.

As a summary: do not be afraid of feeling unwell at the beginning of the diet. With any health procedures, the body begins to behave unusually. Drowsiness or, conversely, insomnia may occur. Energy awakens in the body, the desire to create, nerves return to normal, and performance improves. All these phenomena are unusual for a weakened body.

If the discomfort is too severe or rashes appear on the skin, you should immediately stop practicing the diet. It is necessary to find out the causes of the allergic reaction, and formulate further diet only together with a nutritionist.

Advice from nutritionists

Most doctors are only in favor of eliminating alcohol, coffee, flour and sugar from the menu. WHO also constantly advocates increasing the amount of fruits and vegetables. No one disputes the positive effects of boiled food, the combination of protein foods with vegetables.

But not all nutritionists share the opinion that sour foods are harmful and that they provoke diseases. For example, a highly acidic environment is normal for the stomach. Drinking water with the addition of soda in large quantities can change the acidity of gastric juice and cause unpleasant symptoms.

Doctors urge you to first undergo an examination, and only then significantly adjust your diet.

In any case, cleansing should be practiced with caution, at first no more than a week for recovery. If you feel worse, stop taking it.

Menu for the week

Here is an example of a menu for the week:

Monday

Breakfast: Hard-boiled chicken egg - 1 pc., vegetable salad - 100 g., radishes - 2-3 pcs.

Snack: Apple - 1 pc.

Lunch: Vegetable borscht - 1 plate, rice with chicken - 200 gr.

Afternoon snack: Apricot compote - 1 glass, kiwi - 3-4 pcs.

Dinner: Merchant-style buckwheat – 150 gr.

Tuesday

Breakfast: Pine nuts - 10 grams, oatmeal porridge with water - 1 sachet.

Snack: White cabbage - 100 grams, low-fat yogurt - 1 cup.

Lunch: Red fish soup - 1 plate, dill - 1 bunch.

Afternoon snack: 1 banana.

Dinner: Breaded chicken fillet - 150 g, sprinkle with parsley.

Wednesday

Breakfast: Tomatoes in their own juice, 150 grams, wheat noodles - 150 grams.

Snack: Vegetable salad with butter - 1 plate.

Lunch: Cabbage soup in chicken broth - 500 grams with carrots.

Afternoon snack: Orange - 1 piece.

Dinner: Stewed cabbage with mushrooms - 300 gr.

Thursday

Breakfast: Omelette with eggplant – 300 g

Snack: 1 small apple.

Lunch: Buckwheat with mushrooms and onions in kefir.

Afternoon snack: Vegetable salad with vegetable oil - 300 grams.

Dinner: Stewed fish - 200 gr.

Friday

Breakfast: 1 hot sandwich with cheese

Snack: Banana

Lunch: Pasta with meat - 200 g

Afternoon snack: Fruit salad

Dinner: Chicken stew with zucchini - 200 grams.

Saturday

Breakfast: Kefir pancakes without sugar - 150 grams.

Snack: 1 sandwich with capelin caviar

Lunch: Buckwheat with vegetables - 150 gr. and 1 orange

Afternoon snack: Yogurt – 1 glass

Dinner: Turkey breast baked with vegetable salad.

Sunday

Breakfast: Azu with rice - 300 gr.

Snack: Fruit salad - 200 gr.

Lunch: Borscht with mushrooms – 1 plate

Afternoon snack: Dumplings with cottage cheese - 100 gr.

Dinner: Buckwheat with mushrooms and onions - 200 gr.

What dishes can you prepare?

Although this food system has a list of prohibited foods, this does not mean that it is monotonous and tasteless. It is easy to prepare many interesting dishes using the permitted ingredients. The most suitable methods are cooking, including steaming, stewing, and baking.

First meal

First courses are not only meat broth. Based on vegetable broth with a small addition of lean meat or fish, you can prepare healthy food:

• cream soup with mushrooms (wild mushrooms, champignons);
• lean borscht with spinach;
• okroshka with a small amount of meat and celery;
• soup with beans or peas;
• beetroot;
• fish soup from lean fish (pike, hake, cod, pike perch).

It’s convenient to prepare soups for the whole week, freeze them in portions, and then reheat them in the microwave.

Second courses

Here are some examples of healthy alkaline foods to help you feel full longer:

• durum wheat pasta with tomato and garlic sauce;
• stewed cabbage with potatoes;
• cabbage rolls with vegetable filling;
• stuffed eggplants;
• vegetable casserole;
• oatmeal with fruit, including lazy oatmeal in a jar;
• stew from any mixture of vegetables;
• Potato cutlets with carrots and mushrooms.

The main thing is to add less fat during cooking.

Salads

There are many salad recipes. All vegetables are suitable for an alkaline diet. For heartier options, you can add cheese. Here are some options:

• from cucumbers, tomatoes and tofu cheese;
• Greek salad;
• vegetarian version of Caesar;
• seaweed with carrots and eggplants;
• from cherry tomatoes and feta cheese;
• beetroot with celery and avocado;
• the vinaigrette.

Season with vegetable oils or lemon juice only, no mayonnaise.

Dessert

A rather difficult category, since sugar, chocolate, and any baked goods made from white flour are prohibited. However, you can pamper yourself on a diet with the following dishes:

• apples baked with nuts;
• fruit smoothies with banana;
• berry sorbet;
• cocktails made from plant milk;
• pumpkin or carrot casserole;
• fruit salad with yogurt dressing;
• homemade oatmeal cookies.

To enhance the sweet taste, add dried apricots and prunes.

Menu for every day

Let us remind you that the menu should consist of 80% alkalizing and 20% acidifying products.

1. The basis of each meal is vegetables: cucumbers, lettuce, eggplant, radishes, carrots, beets, etc. Rice or buckwheat is served as a side dish. In 20% of the remaining diet we will include 1-2 slices of yeast bread and a glass of tea. Eggs are suitable for breakfast.
2. Get ideas for dishes from the table of allowed foods, since there are many of them and they will not differ from everyday ones. The main difference is in the proportion of ingredients.
3. Any vegetable dish would not be complete without vegetable oil: olive, sesame, etc. Antioxidants have a beneficial effect on the skin and rejuvenate the body from the inside. Omega-3 acids are essential in food and have an anti-inflammatory effect.
4. Drink plenty of green and herbal tea. Ideally, drink plain water instead, as it will help remove excess water from the body. Tea does not help with this, because the body regards it as food.
5. All meat is an acidic food, and the cheapest of its types: beef and pork are record holders in this matter, and therefore are prohibited. Chicken, turkey and lean fish are acceptable, but subject to a 20% proportion.

What dishes can you prepare?

Although this food system has a list of prohibited foods, this does not mean that it is monotonous and tasteless. It is easy to prepare many interesting dishes using the permitted ingredients. The most suitable methods are cooking, including steaming, stewing, and baking.

First meal

First courses are not only meat broth. Based on vegetable broth with a small addition of lean meat or fish, you can prepare healthy food:

• cream soup with mushrooms (wild mushrooms, champignons);
• lean borscht with spinach;
• okroshka with a small amount of meat and celery;
• soup with beans or peas;
• beetroot;
• fish soup from lean fish (pike, hake, cod, pike perch).

It’s convenient to prepare soups for the whole week, freeze them in portions, and then reheat them in the microwave.

Second courses

Here are some examples of healthy alkaline foods to help you feel full longer:

• durum wheat pasta with tomato and garlic sauce;
• stewed cabbage with potatoes;
• cabbage rolls with vegetable filling;
• stuffed eggplants;
• vegetable casserole;
• oatmeal with fruit, including lazy oatmeal in a jar;
• stew from any mixture of vegetables;
• Potato cutlets with carrots and mushrooms.

The main thing is to add less fat during cooking.

Salads

There are many salad recipes. All vegetables are suitable for an alkaline diet. For heartier options, you can add cheese. Here are some options:

• from cucumbers, tomatoes and tofu cheese;
• Greek salad;
• vegetarian version of Caesar;
• seaweed with carrots and eggplants;
• from cherry tomatoes and feta cheese;
• beetroot with celery and avocado;
• the vinaigrette.

Season with vegetable oils or lemon juice only, no mayonnaise.

Dessert

A rather difficult category, since sugar, chocolate, and any baked goods made from white flour are prohibited. However, you can pamper yourself on a diet with the following dishes:

• apples baked with nuts;
• fruit smoothies with banana;
• berry sorbet;
• cocktails made from plant milk;
• pumpkin or carrot casserole;
• fruit salad with yogurt dressing;
• homemade oatmeal cookies.

To enhance the sweet taste, add dried apricots and prunes.

Advantages and disadvantages

The benefits of the diet are as follows:

1. The diet menu is very accessible and differs little from the usual.
2. The body comes into order naturally.
3. No need to starve.
4. The feeling of lightness in the body comes already at stage 2 (after 1 week).
5. Memory is normalized, nerves clear, concentration increases.

The disadvantages are the following:

1. Weight loss is quite slow; in three full weeks you will lose no more than 10 kg.
2. To survive stage 1, you need good endurance to endure the malaise and the resulting moodiness.
3. Meat is practically disappearing from the diet; you will have to get used to vegetables and fruits.

Causes of acid-base imbalance

The main enemy of a person in the conditions of store-bought food becomes acidosis - a violation of the acid-base balance. It is characterized primarily by an excess content of hydrogen ions in the body.

This process is influenced by the main factors:

• improper drinking regime. The less fluid you drink, the lower your blood pH.
• wrong diet. Consumption of processed foods, artificial foods, soda and baked goods has a detrimental effect on balance.
• a large number of drugs. Medicines actively affect the balance of microelements, which can lead to acidosis.

How to determine the acidity of the body

There are a clear number of signs by which you can judge the state of your balance:

• actively growing cellulite;
• dry skin;
• improper functioning of the gastrointestinal tract;
• hair weakness;
• joint pain;
• dental problems;
• reduced immunity.

You can also perform a saliva pH test using litmus paper, which can be purchased at pharmacies.

A pH below 7.0 indicates an acidic environment in the body, which can lead to related problems. Ideally, the pH value is in the range of 7.5 - 7.0 units, which indicates a neutral environment.

The normal pH of human urine is within the range of 6.3–6.8 urine pH units below 5.5 is a reason to urgently consult a doctor.

Alkaline water is a fiction!

Normally, our body secretes digestive acid directly during eating, or shortly before it (according to the biological clock). If a person consumes little liquid while eating, its concentration reaches high values. Neutralization with alkaline water has a beneficial effect on the digestive tract. It is worth noting that our body is 75% water, and blood is 95%. Drinking water is as natural to us as breathing.

Violation of the drinking regime is a widespread practice associated with poor living conditions, busy schedules, and poor food intake standards. Ideally, you should drink at least 6 glasses of clean boiled water a day. In this way, you will normalize the balance of substances in the body, and also ensure the circulation of water in the body at the proper level of speed.

Home-grown nutritionists recommend making alkaline water by adding 5-6 drops of sodium chloride, freely available in pharmacies, to a glass of clean water. This should absolutely not be done, since acidosis is a contraindication to the introduction of sodium chloride into the body.

Always check any evidence before blindly believing non-registered nutritionists!

Basic recommendations

Nutritionists offer the following recommendations for those considering an alkaline diet:

• You need to chew food carefully and thoroughly. No “snacks on the run”;
• It is recommended to completely eliminate sweets, coffee and alcohol, but if this causes serious difficulties, then once a week you can treat yourself - a glass of dry wine, dark chocolate, a cup of good coffee will do;
• It is recommended to drink flaxseed oil in the morning on an empty stomach; its daily intake does not exceed 100 grams;
• You should not drink while eating; the drinking regimen includes water, herbal teas, ginger tea, which can be consumed half an hour before meals or an hour after;
• Semi-finished products are prohibited for consumption.

System of V.V. Karavaev

Vitaly Vasilievich Karavaev proposes a unified approach to the treatment of diseases. It lies in the high risk of acidification of the body, while an alkaline environment is beneficial for us. It’s not for nothing that the acidic resource of the blood is 20 times lower than the alkaline one - this must mean something. Vitaly Vasilyevich proposed an exhaustive list of healthy alkaline foods that should be on the table of everyone who wants to become a slim and healthy person.

It's simple: the higher the standard alkaline units, the healthier the product!

Diet for illnesses

Various diseases require changes to the established diet.

Psoriasis

Psoriasis is a non-infectious skin disease that involves the formation of persistent plaques and desquamation of the upper layers of the epidermis. This disease requires the selection of a special diet:

1. The proportions of products take on a new form: 33% vegetables, 33% protein products (nuts, chicken, etc.), 33% cereal products from wheat, etc.
2. All strong allergens are excluded: citruses, peppers, tomatoes, etc.
3. The amount of vegetable oils consumed should be increased and bran, rich in fiber and vitamins A and D, should be added to the diet.
4. Periodically you need to resort to therapeutic wet fasting. We do not recommend fasting for more than 2 days. Remember to drink enough water (6 glasses or more).

Cancer

Lately there have been a lot of stories about the ability of diet to get rid of cancer. Of course this is not true. Oncology is not such a simple disease that it can be dealt with by eating more weed.

However, it has been scientifically proven that cancer loves an acidic environment. For this reason, drugs used in chemotherapy are dissolved in a strong alkaline environment. This is where the misconception arises that if we help the body fight acids, we will bring untold benefits to it and reduce the risk of developing and further developing cancer. It's a lie. Unfortunately, cancer tumors independently form an acidic environment at the site of their localization. For this reason, it is impossible to influence the formation and reduction of tumors with an alkaline diet.

Gout

Adjusting the diet for gout is very simple and straightforward:

• uric acid is the main enemy of gout, so we completely exclude foods that increase its level: smoked meats, canned food, baked goods, mushrooms, sorrel, margarine (and palm oil-based products), beans and other beans.
• You should be careful with asparagus, cabbage, spinach, celery and other “cabbage” dishes popular for weight loss.
• Buy fish oil at the pharmacy and drink according to the instructions.

Advice from nutritionists

Most doctors are only in favor of eliminating alcohol, coffee, flour and sugar from the menu. WHO also constantly advocates increasing the amount of fruits and vegetables. No one disputes the positive effects of boiled food, the combination of protein foods with vegetables.

But not all nutritionists share the opinion that sour foods are harmful and that they provoke diseases. For example, a highly acidic environment is normal for the stomach. Drinking water with the addition of soda in large quantities can change the acidity of gastric juice and cause unpleasant symptoms.

Doctors urge you to first undergo an examination, and only then significantly adjust your diet.

In any case, cleansing should be practiced with caution, at first no more than a week for recovery. If you feel worse, stop taking it.

Famous diet fans

There are many fans of this technique among celebrities!

Robert Young

Robert Young is the progenitor and creator of the alkaline diet. It was her book “The pH Miracle” that made the diet popular. Unlike other nutritionists, Robert Young believes that acidic foods are completely excluded from the diet, which caused a negative effect among those losing weight - the book's rating, according to Google, is only 64% of 100%.

Victoria Beckham and Jennifer Aniston

In 2006, these two stars admitted that they owe their stunning figures to this technique. Before this, both girls suffered from mild obesity. It is worth noting that stunning results were achieved not only by nutrition, but also by going to the gym.