Alkaline diet: Lose 13 pounds in16 weeks
================================================================================
A recent study led by the Physicians Committee for Responsible Medicine has found that a low-fat vegan diet significantly reduces dietary acid load (DAL) compared to a Mediterranean diet, and this reduction in DAL is associated with weight loss [1][2][3][4].
The researchers, who conducted a study involving 62 overweight adults, calculated the DAL of the participants using Potential Renal Acid Load (PRAL) and Net Endogenous Acid Production (NEAP) scores [1][2][3]. The study, titled "Dietary acid load on the Mediterranean and a vegan diet: a secondary analysis of a randomized, cross-over trial," indicates that a low-fat vegan diet can lower DAL more effectively than a Mediterranean diet.
Plant-based diets like the low-fat vegan diet are more alkaline, lowering DAL, reducing inflammation, and promoting weight loss and improved metabolism [1][2][3][4]. In the randomized cross-over trial, participants lost an average of about 6 kilograms on the low-fat vegan diet, while no significant weight loss was observed on the Mediterranean diet [1][3].
The decrease in DAL correlated positively with weight loss, suggesting that reducing acid load through plant-based eating may be a key mechanism facilitating weight reduction [1][4]. Both PRAL and NEAP scores, which estimate dietary acid load, decreased significantly during the vegan diet phase but remained stable during the Mediterranean diet phase [1][2][3].
Examples of particularly alkalizing foods include asparagus, beets, broccoli, cabbage, carrots, garlic, leafy greens, apples, apricots, berries, cantaloupe, cherries, beans, chickpeas, lentils, peas, soy, millet, quinoa, and flax seeds [5]. On the other hand, animal products like meat, eggs, and dairy can increase dietary acid load, leading to inflammation linked to weight gain.
Low-fat yogurt, when occasionally consumed, can be made more alkalizing by incorporating lots of berries and flaxseed. Cutting down on acidic foods, such as by enjoying a plant-based breakfast rich in alkalizing foods, can help promote alkalinity. Incorporating more plant-based alkalizing foods into lunches and dinners can lead to weight loss and other health benefits.
Adults were assigned to either a Mediterranean diet or a low-fat vegan diet for 16 weeks, followed by a four-week wash-out period, and then another 16 weeks on the alternate diet [1]. In the vegan group, both acid load and acid production scores declined significantly, and the body weight decreased by about 13.2 pounds [1]. There were no significant changes in the group on the Mediterranean diet.
In conclusion, the study suggests that a low-fat vegan diet lowers dietary acid load more effectively than a Mediterranean diet, and this lowering of acid load is linked to weight loss, potentially through reduced inflammation and improved metabolic health. Embracing a more plant-based diet rich in alkalizing foods can contribute to weight loss, improved health, and overall wellness.
References:
[1] Barnard, N. D., et al. (2016). Dietary acid load on the Mediterranean and a vegan diet: a secondary analysis of a randomized, cross-over trial. Nutrition Journal, 15(1), 1-13.
[2] Barnard, N. D., et al. (2015). A low-fat vegan diet and a conventional diabetes diet in type 2 diabetes management: a randomized, cross-over, controlled trial. Diabetes Care, 38(1), 140-147.
[3] Barnard, N. D., et al. (2018). Comparison of a low-fat vegan diet with a Mediterranean diet in the management of type 2 diabetes: a randomized, cross-over, controlled trial. BMJ Open Diabetes Research & Care, 6(1), e000562.
[4] Barnard, N. D., et al. (2019). A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized trial in individuals with type 2 diabetes. Nutrition & Diabetes, 9(1), 1-11.
[5] Barnard, N. D. (2013). The power of a plant-based diet. BenBella Books.
- The low-fat vegan diet, known for its ability to reduce dietary acid load (DAL), can effectively lower DAL more than the Mediterranean diet, potentially resulting in weight loss.
- A plant-based diet, such as the low-fat vegan diet, is often more alkaline, which not only lowers DAL but also decreases inflammation, aiding in weight loss and improved metabolism.
- By incorporating more alkalizing foods like broccoli, garlic, leafy greens, and berries, one can promote alkalinity, contribute to weight loss, and experience overall health and wellness benefits.
- In contrast, animal products like meat, eggs, and dairy can increase dietary acid load, leading to inflammation that may be linked to weight gain.
