What's the Keto Alkaline Diet?

The Vital Role of Ph Balance and Alkalinity

Our bodies contain elements of both acidity and alkalinity, and we can increase either with the foods that we eat (e.g., processed foods, non-organic dairy foods vs. grass-fed and grass-finished beef or dark leafy greens, etc.).

To understand alkalinity and its essential role in the body, it's vital to know the factors that impact the body's Ph balance, especially concerning what we eat and drink.

It's pretty clear now that Ph plays a vital role in health, but what is it? Potential hydrogen, or Ph, is a measure of the alkalinity or acidity of a given element.

The Ph scale ranges in length from one to 14, with seven being a state of neutral potential hydrogen balance—with any reading below seven indicating a body in an acidic state and therefore more prone to the risk of several physiological imbalances.

Benefits of an Alkaline Diet

Our bodies require a delicate balance to thrive, and there are many benefits to keeping your system's alkalinity-and-acidity balance in check. Again, an ideal balance of Ph is crucial as it impacts the integrity of many functions in the body. 

Here are some significant benefits associated with maintaining a balance of alkalinity and acidity in the body.

Promoting Weight Loss

Ultimately, releasing body fat has a lot to do with the number of calories we consume in contrast to the amount we burn. However, the types of food we eat can contribute to optimal health and aid in our body's metabolic and hormonal health, both of which can contribute to weight loss.

Furthermore, an alkaline ketogenic diet likely consists of low sugar fruits and vegetables, filled with loads of nutrients and fiber, both of which help us feel satisfied and fuller for longer, which can curb our appetite to aid in fat loss.

Preventing Cancer

A lot of alkaline foods, like blueberries and spinach, are naturally nutrient-dense and filled with antioxidants to reduce free radical damage and help to prevent cancer.

Furthermore, the American Cancer Society (ACS) suggests that a diet rich in nutrient-dense fruits and vegetables, along with protein-packed nuts and seeds, is a perfect plan for anyone following an alkaline, ketogenic diet.

Plus, a keto diet suggests the removal of virtually all refined sugars and carbs, and the absence of glucose in the body starves cancer cells that love to feast on sugar for fuel.

Treating or Preventing Heart Disease

Healthy fats, dark leafy greens, and a diet rich in omega-3 fatty acids are all helpful to support heart health. Plus, a diet focused on consuming alkaline foods is likely packed with powerful nutrients that help with satiety to curb our appetite and promote weight loss.

Eating a diet rich in nutrition and fiber to aid in satiety can go a long way in your efforts to achieve and maintain healthy body weight.

Once accustomed to your new alkaline keto diet, you'll likely be able to eat intuitively, without worrying about counting calories.

The excellent news for those following a keto diet to lose weight is that a low-carb, high-fat ketogenic diet and specifically metabolic ketosis acts as a natural appetite suppressant—a marvelous tool for those seeking to lose weight.

Improving Growth Hormone Levels

The growth hormone is associated with slowing the aging process and even helping with cell regeneration and turnover to keep us looking and feeling vibrant as we age.

In addition to helping with cell turnover, an abundance of growth hormone is also associated with improving brain function, especially memory and cognition.

Preliminary research appears to show that a highly acidic environment in the body creates a perfect setup for a disease to develop and thrive.

Although more study is needed to understand the depths of growth hormone impact on our overall health, preliminary findings note that adding lots of dark leafy greens and berries to your menu can't hurt.

Preventing Osteoporosis

Calcium-rich foods like sautéed kale or spinach can contribute to bones remaining healthy and strong as we age. Again, an alkaline ketogenic diet advises eating loads of low-glycemic fruits and vegetables, and these foods provide an abundance of vitamins and minerals that help to fortify bones, even as we mature.

Plus, moderate consumption of protein is ideal for promoting bone and muscle health. Make sure your meal plan is abundant in lean proteins and healthy fats to keep bones strong and the body balanced.

Furthermore, an alkaline diet filled with nutrient-dense foods that support bone health is particularly beneficial in the prevention of osteoporosis in women as we age—a tool to remain as nimble and vitalized for as long as possible.

Supporting Healthy Muscles

Osteoporosis is a condition that is associated with calcium deficiencies that compromise bone health, and our muscles can deteriorate as we get older. 

Both bone and muscle deterioration can contribute to an increased risk of fractures over the years.

In addition to an increased risk for breaks and fractures, decreased muscle integrity can also cause chronic pain and weakness—both of which can be considerable detractors to our quality of life.

Luckily, preliminary research shows that eating an alkaline diet can contribute to a small but significant amount of muscle mass, which will help keep us healthy and agile as we move through the years gracefully.

Improving Back Pain

Inflammation can cause pain throughout the body, and this can contribute to increased discomfort or soreness.

However, eating antioxidant-rich foods like low-glycemic berries and dark leafy greens can reduce overall inflammation and harness the presence or intensity of back pain.

Also, some preliminary research shows that mineral-rich, alkaline foods can contribute to reducing chronic back pain.

Keto-Friendly Foods to Eat on a Low-Acidic Diet:

• Pumpkin seeds
• Chia, hemp & flaxseeds
• Dark leafy greens (spinach, kale)
• Low-glycemic berries (blueberries, blackberries, strawberries)
• Tofu (made from organic, non-GMO, soybeans)
• Grass-fed beef
• Seafood and fish (wild-caught)
• Avocado
• Nuts (pecans, almonds, macadamia nuts)

Acidic Foods and Beverages to Avoid on a Keto-Alkaline Diet:

• Alcohol
• Coffee
• Soda
• Processed foods
• Fish with high mercury levels
• Dairy products (cheese and cow milk)

Also, while eating foods rich in vitamins and minerals is a vital component of a keto-alkaline diet, hydration is crucial.

Make water your go-to drink on a ketogenic-alkaline diet, and you’ll be well on your way to a body with a balanced and beneficial pH balance.

Here's a 1-Day Sample on a Keto-Alkaline Diet:

Breakfast:

Whip up some chia and hemp seed pudding and top it with some unsweetened, shredded coconut for a tasty way to break the fast that's sure to keep you feeling full for hours.

Consider making some zucchini and mushroom hash, sautéed in olive oil, and a poached egg for a simple and delicious meal option that will reduce acidity and promote ketosis.

Lunch:

Prepare a huge salad with a base of dark leafy fresh greens like arugula or watercress, topped with a seared fillet of salmon and some broiled asparagus for a simple and fast food option, filled with nutrients and low in carbohydrates.

Bake some stuffed bell peppers ahead of time and pack them with shrimp, lamb, or chicken and low-glycemic veggies, topped with a delicious keto-friendly cauliflower mash for a filling, alkaline-friendly meal sure to please.

Dinner:

Stick to organic or grass-fed meats whenever possible, and eat a lot of wild-sourced seafood and fish as a main dinner item. To round out your meal, steam some broccoli and top with some freshly-squeezed lemon juice and avocado oil, along with a sprinkle of sea salt, for an added boost of minerals, flavor and healthy fat.

Break out your spiralizer and crank out some curly strands of zucchini noodles, or zoodles, and prepare a delicious keto-friendly, alkaline marinara sauce for a fabulous dish in a snap.

Takeaway Tips to Boost Alkalinity

Eating a keto-alkaline diet is focused on keeping carbs and sugar intake low while eating nutrient-dense foods that reduce acidity and create a balanced pH level in the body.

Eat to live and make consuming the micronutrients your body needs (e.g., magnesium, selenium, manganese, etc.) as much of a priority as minding your carb macros to make sure your body is well-nourished and primed for optimal function.

Again, a diet rich in omega-3-rich foods like mackerel or salmon, and filled with loads of fresh or cooked dark leafy greens, is excellent to keep it keto and alkaline, so eat up.

Summary

Pack your plate daily with nutrient-dense foods that reduce acidity and drink lots of water to help the body detox gently each day.

Eating nutrient-rich, fatty foods like avocado and low-glycemic fruits and vegetables, nuts and seeds, and quality animal products can all contribute to a well-crafted and sustainable keto-alkaline diet that will keep acidity at bay. 

Focus on eating the highest quality ingredients you can afford. Opt for organic, grass-fed, and grass-finished meats whenever possible. Also, keep your fruit and vegetable choice options rich in color and nutrients—and low in sugar.

Although more research is needed to understand the comprehensive benefits of eating an alkaline diet, eating a diet abundant in dense nutrition that also maintains nutritional ketosis seems like an ideal one-two punch in the battle of the bulge along your road to optimal wellness. 

Sources

1. Alessandra, L., (2017). Manipulating pH in Cancer Treatment: Alkalizing Drugs and Alkaline Diet. Journal of Complementary Medicine & Alternative Healthcare, 2(1). doi:10.19080/jcmah.2017.02.555580
2. Bazarra-Fernandez, A. (2008). Diet, internal pH balance and osteoporosis. Bone, 43. doi:10.1016/j.bone.2008.07.096
3. El-Mallakh, R. S., (2004). Potential Applications of the Ketogenic Diet in Disorders Other Than Epilepsy. Epilepsy and the Ketogenic Diet, 153-159. doi:10.1007/978-1-59259-808-3_12
4. Passey, C., (2017). Reducing the Dietary Acid Load: How a More Alkaline Diet Benefits Patients With Chronic Kidney Disease. Journal of Renal Nutrition, 27(3), 151-160. doi:10.1053/j.jrn.2016.11.006
5. Schwalfenberg, G. K., (2012). The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health? Journal of Environmental and Public Health, 2012, 1-7. doi:10.1155/2012/727630