pH Diet: Lose 2 kg in 7 days and gain twice as much energy! – GOOD SHAPE

The pH diet has the same principle and objective as food based on traditional Chinese medicine: following a more alkaline (or basic) and less acidic diet to restore the pH balance of the blood and, with that, avoid weight accumulation, protect bones and muscles, ensure disposition and ward off a series of diseases. These are scientifically proven benefits that, in recent years, have attracted the attention of a greater number of doctors and nutritionists, and many of them already prescribe this line of food to patients. Some results presented at the IX International Congress of Functional Clinical and Sports Nutrition, held in September, in São Paulo, confirmed: the pH diet brings positive effects not only on the balance but also on the health of the organism as a whole.

The pH ranges from 0 to 14, but our organism works all the time to keep the blood pH between 7.3 and 7.4 – that is, slightly alkaline (7 is neutral, and below that, acid). This is the balance point for cells to be able to store nutrients within them in adequate proportions to carry out their functions, including preserving bones and muscles. “In an acid medium, however, this mechanism is compromised. The cells even stop releasing toxins and, sooner or later, become inflamed and damage appears: weight gain, fatigue and premature aging, in addition to more serious diseases, such as osteoporosis and cancer”, warns Natália Colombo, nutritionist at Clínica NcNutre , in Sao Paulo. Bone loss also occurs more easily because the body goes into a state of alert to recover the pH balance and resorts to the alkaline substances present in the bones, leaving them fragile.

The diet villains
What changes the pH: metabolism reactions produce acidic substances, but the body manages to dribble them. Imbalance usually happens when there is an overload coming from external agents. Among them are some foods, especially those made with white flour, salt, sugar, coloring and preservatives. Soft drinks are also on that blacklist. But that’s not all: “Stress, lack of sleep, anger and anxiety also increase the acid load in the blood”, says nutritionist Helouse Odebrecht, from H2O Nutrição, in Blumenau (SC). Therefore, in addition to the right choice of what to eat, you need to take care of your emotions and do physical activity that can help you relax.

More vegetables, less meat
The pH diet recommends assembling meals with 70% of foods that result in alkaline residue and 30% of those that generate acidic residue. “To respect this proportion, reserve half the plate for greens and vegetables. Leave a good part of the other half for cereals (brown rice, quinoa) and divide the remaining space between legumes (beans, lentils) and meat, preferably white (fish, chicken)”, advises Natália Colombo. Fruits, usually suggested by the nutritionist for breakfast and intermediate snacks, are also very welcome. “Like greens and vegetables, they are allies of alkaline pH”, says Andréia Naves, nutritionist at VP Consultoria Nutricional, in São Paulo. You can even eat pineapple and lemon. That’s right: despite the acidic taste, which can even accentuate the acidity in the stomach, these fruits do not harm the pH balance of the blood – on the contrary, they help to alkalize it.

Meats result in acidic waste, but are kept in the diet in moderate portions to satiate and preserve muscle. Another detail: when buying mineral water, read the label – most have high acidity, but the ideal is to choose an option with a pH between 7 and 9. The list on the side serves as a reference for you to organize more alkaline meals. But, if you prefer, follow the menu prepared by nutritionist Natália Colombo. With about 1200 calories, it restores blood pH while promoting faster weight loss. Can be followed for a month – then increase portion sizes but continue to follow the ratio of more alkaline foods and less acidic foods. The goal is for you to stay fit and healthy for life!

alkaline menu
The pH diet is rich in greens, vegetables and fruits. Here she has 1200 calories to facilitate weight loss. Eating an umeboshi plum a day and drinking water with lemon drops on an empty stomach are strategies that favor the result:

*10 minutes before breakfast: juice of 1/2 lemon diluted in a little water

Menu:
Breakfast

Option 1: Alkalizing Juice – 1 thick slice of melon with seeds and 1 handful of blackberries, blended with juice from 1 lime and 1/2 cup (100 ml) water + 3 whole-wheat crackers

Option 2: Alkalizing juice – 4 organic strawberries and 1 cabbage leaf blended with the juice of 2 limes and 1/2 cup (100 ml) of water + 1 tapioca stuffed with 1 roasted silver banana and sprinkled with cinnamon on dust

Option 3: Alkalizing juice – 1/2 papaya, 1 red plum and 1 col. (dessert) rolled oats mixed with 1 glass (200 ml) of water + 1 slice of multigrain bread with 1 drizzle of extra virgin olive oil and oregano

Option 4: Alkalizing juice – 1 medium carrot beaten with the juice of 1 lemon and 1 glass (200 ml) of coconut water + 2 wholemeal toast with unsweetened red fruit jelly

Option 5: Alkalizing Juice – 1 kale leaf, 1/2 apple, 1 medium slice of pineapple, 1/3 of cucumber, 1 piece of fennel and 1 piece of ginger blended with 1 glass (200 ml) of water + 1 slice of multigrain bread with 1 tbsp. (dessert) of tahini (sesame paste) or tofu paste

Morning snack

Option 1: 1 tangerine and 4 pumpkin seeds (without salt)

Option 2: 1 peach and 2 handfuls of popcorn (made with a little coconut oil and herbs: basil, oregano, and parsley)

Option 3: 1 cup. (tea) red or purple grapes and 1 seed bar (sesame and linseed)

Option 4: 1 apple and 1 small piece of dried coconut

Option 5: 1 pear and 6 hazelnuts

Lunch

Option 1: Salad – 1 plate (dessert) of lettuce (American, curly, purple), watercress, 4 slices of cucumber, 1/2 tomato and 1 col. (soup) grated turnip + 2 col. (soup) brown rice with 2 col. (soup) of beans + 1 large filet (120 g) of baked fish with broccoli and onion (drizzle the fish with lemon juice)

Option 2: Salad – 1 plate (dessert) of lettuce and mustard leaves, 2 col. (soup) of grated radish and 3 bouquets of boiled broccoli + 2 col. (soup) yam puree without milk (prepare only with extra virgin olive oil and 1 pinch of salt, preferably sea salt) + 1 medium fillet (110 g) of grilled chicken with onion and garlic

Option 3: Salad – 1 plate (dessert) of lettuce, watercress, 1 tbsp. (soup) of grated beetroot and 1/3 of sliced ​​cucumber + 2 col. (soup) brown rice with 1 col. (soup) of lentil + 2 col. (soup) sauteed cabbage with 1 scrambled egg

Option 4: Salad – 1 plate (dessert) of lettuce, arugula, watercress and 2 sliced ​​radishes + 1 medium fillet (120 g) of roasted salmon with rosemary + 2 col. (soup) of dairy-free sweet potato puree (prepare only with extra virgin olive oil and 1 pinch of salt) + 2 col. (soup) sauteed spinach

Option 5: Salad – 1 plate (dessert) of lettuce, chard and arugula + 4 col. (soup) brown rice and chicken risotto (cook brown rice and mix braised and shredded chicken, cooked chickpeas, tomato, onion and leek)

Afternoon snack

Option 1: Mix of chestnuts and dried fruits – 3 chopped apricots, 1 tbsp. (soup) sunflower seed (without salt) and 3 raw almonds (without salt)

Option 2: 1 cup. (tea) of organic strawberry with 1 col. (soup) quinoa flakes, 1 col. (dessert) crushed cashew nuts (without salt)

Option 3: Alkalizing juice – 1 medium slice of melon with seeds, 4 organic strawberries and 1 col. (dessert) of oat bran mixed with 1 glass (200 ml) of water

Option 4: Alkalizing juice – 2 medium slices of watermelon beaten with 1 sachet of chlorophyll (or 1 cabbage leaf), 1 small piece of ginger and 1 col. (dessert) oat bran (if necessary, add water)

Option 5: 1 baked apple with lemon drops and sprinkled with 1 tbsp. (dessert) of crushed cashew nut (or almond) and powdered cinnamon

To have lunch

Option 1: 1 deep dish of pumpkin soup with tomato, broccoli and onion, sprinkled with kombu seaweed. At the end of the preparation, add 1 col. (soup) of extra virgin olive oil

Option 2: Salad – 1 plate (dessert) of arugula, 1/2 cucumber and 2 sliced ​​radishes + 1 large fillet (120 g) of baked fish with 1/2 sliced ​​sweet potato seasoned with extra virgin olive oil, grated skin lemon, black pepper and grated ginger

Option 3: 1 plate (bottom) of green broth (prepared with cassava, cabbage, onion and broccoli cooked and blended in a blender. Season with 1 tbsp/dessert of extra virgin olive oil and a little salt)

Option 4: Salad – 1 plate (dessert) of arugula and watercress with beetroot and 3 col. (soup) of quinoa in grains cooked with onion, garlic, peppers and leek and 1 boiled egg

Option 5: Salad – 1 plate (dessert) of lettuce (assorted), arugula and watercress + 1 eggplant (or zucchini) stuffed with light tuna seasoned with crushed garlic and extra virgin olive oil and mixed with thinly sliced ​​celery (bake for 10 minutes or until the eggplant softens)

Nutritionist tip:
In salads, use the following seasonings: apple cider vinegar, sea salt and extra virgin olive oil with a maximum acidity of 0.5.
Drink as much as you like: alkaline water and teas (chamomile, lemongrass and fennel).

Supper

Option 1: 1 lime orange

Option 2: 2 slices of mango with lemon zest

Option 3: 1 medium slice of pineapple with grated ginger

Option 4: 1/2 papaya

Option 5: 1 red plum
(Content Code: 784430)

alkaline foods
Very alkaline: plum umboshi, miso (fermented soybean paste), sea salt, pumpkin seed in salt), lentils, broccoli, kelp (nori, kombu), onion, radish, yam, sweet potato, lime orange, nectarine, raspberry, melon, tangerine, pineapple

moderate alkaline: Cinnamon, Pepper, Garlic, Soy Sauce, Cashew Nuts, Parsley, Kale, Endive, Arugula, Mustard Leaf, Orange Pear, Blackberry, Mango

Low alkaline: green tea, apple cider vinegar, quail egg, almond, sesame, bell pepper, turnip, cauliflower, cabbage, eggplant, pumpkin, potato, lemon, pear, avocado, apple, blackberry, papaya, peach

Very little alkaline: clarified butter (ghee), quinoa, wild rice, oats, coconut oil, extra virgin olive oil, seeds (most), beets, leeks, okra, lettuce, bananas, apricots, blueberries.

acidic foods
Very low in acid: figs, dates, coconut, guava, zucchini, spinach, green beans, kidney beans, sunflower oil, brown rice, fish, gelatin, egg, goat cheese, yogurt, butter, rice vinegar, honey, curry .

little acid: prunes, red plums, tomatoes, green peas, chard, black beans, dried peas, tapioca, white rice, turkey, mutton, cow’s milk, balsamic vinegar, black tea, stevia.

moderate acid: carrots, green beans, chickpeas, pecan, peanuts, oat bran, corn, chicken, squid, pork, cottage cheese, saccharin, coffee, aspartame,…