Understanding the Alkaline Diet
The alkaline diet, also known as the acid-alkaline diet or alkaline ash diet, is a diet that focuses on eating foods that influence the body's pH to be more alkaline. The premise is that keeping the body's pH slightly alkaline can improve one's health and wellbeing.
How the Alkaline Diet Works
When different foods are metabolized in the body, they leave behind either acid or alkaline ash. Proponents of the alkaline diet claim that for optimal health, the foods we eat should leave behind alkaline ash rather than acid ash. So the alkaline diet encourages eating plenty of fresh fruits and vegetables, roots, nuts, legumes and seeds. These types of foods counterbalance acid-forming foods like grains, meat, dairy and alcohol.
A 70/30 or 80/20 ratio of alkaline to acid foods is recommended. The idea is that while no food in itself will drastically change the body's pH, over time eating a diet higher in alkaline foods will gently nudge the body's acid/alkaline balance to a slightly more alkaline state.
Potential Benefits of an Alkaline Diet
Some potential benefits linked to following an alkaline diet include:
- Healthier bones and muscles
- Improved vitamin and mineral absorption
- Reduced risk of kidney stones
- Lower risk of chronic diseases like cancer
- Potential weight loss when combined with exercise
However more research is still needed to conclusively link the alkaline diet to these specific health outcomes over the long term. Many of the key studies have been small or done only on animals.
Keto Diet Overview
The ketogenic or "keto diet" is a very low carb, high fat diet that forces the body into a metabolic state called ketosis. In ketosis, the body becomes highly efficient at burning fat for energy instead of carbs. Ketones are produced as a byproduct of burning fat, hence the name ketogenic.
Ketosis and Fat Burning
On a normal higher carb diet, the key source of energy used by the body is glucose from carbohydrate foods. On keto, dietary carb intake is drastically slashed. This forces the body to break down fat into fatty acids and ketones which become the new primary fuel source in the absence of adequate glucose from carbs.
Ketones can fuel the cells and organs throughout the body, including parts of the brain. So all this fat burning generally translates into quick weight loss results on a ketogenic eating plan.
Typical Macronutrient Ratio
For nutritional ketosis to happen, experts recommend getting just 5-10% of total daily calories from carbs. 15-30% of calories should come from protein sources, leaving 60-80% of one's daily caloric intake to come from fats.
So on a 2000 calorie keto diet, daily macro targets might be:
- 25g Carbs: 5%
- 100g Protein: 20%
- 170g Fat: 75%
Vastly upping fat intake while significantly limiting carbs creates ideal conditions for ketosis.
The Alkaline Fatty Cookbook
The Alkaline Fatty Cookbook attempts to bridge the gap between the alkaline diet and the ketogenic diet. It explores whether it's possible to create an eating plan that utilizes elements from both diets to potentially multiply the health benefits.
Combining High Fat Ketogenic Meals with Alkaline Foods
On the surface, combining an alkaline diet based around fruits and veggies with a high fat low carb ketogenic diet seems very conflicting. But this unique cookbook showcases recipes that artfully blend alkaline and ketogenic principles.
By focusing on alkaline fat sources like avocado, coconut oil, nuts, seeds and even omega fatty fish, it teaches readers how to craft delicious high fat meals that also have an alkalizing effect rather than an overly acidic effect.
Potential Perks
Hypothesized benefits of this combined alkaline keto dietary approach include:
- Faster induction of ketosis due to alkalizing nutrients
- Improved absorption and retention of vitamins and minerals
- Reduction of common keto flu symptoms
- Higher energy levels long term
- Favorable shifts in gut microflora
The alkaline keto concept is quite experimental, but this cookbook takes an intriguing look at melding the unique advantages of both styles of eating.
12 Keto Diet Books
Here is an overview of 12 popular and highly rated books covering all things keto diet:
1. The Ketogenic Bible: The Authoritative Guide to the Ketogenic Diet
This extensive guide by ketogenic expert Jacob Wilson helps readers understand the keto science, implement the diet properly and sustain it long term. Includes 175 tasty keto recipes too.
2. The Keto Diet: The Complete Guide to a High-Fat Diet
Leanne Vogel's best-selling classic provides strategies for overcoming side effects, sticking to keto on a budget, customizing it to your personal needs and balancing it with your lifestyle.
3. Keto Clarity
Jimmy Moore and researcher Eric C. Westman team up to counter the negative beliefs about high fat diets and advocate for the powerful weight and health improvements associated with nutritional ketosis.
4. The Easy 5-Ingredient Ketogenic Diet Cookbook
Jen Fisch's popular cookbook makes sticking to keto simple by using just 5 nutrient dense ingredients or less per recipe. Many take only 30 minutes or less too.
5. The "I Love My Instant Pot" Keto Diet Recipe Book
Bestselling ketogenic blogger Kelly Roehl adapted 175 recipes specifically for the super popular Instant Pot. Makes achieving quick easy keto meals a breeze.
6. The Keto Instant Pot Cookbook: Ketogenic Diet Pressure Cooker Recipes
Another great option for keto-friendly Instant Pot recipes and meal ideas. Urvashi Pitre's collection includes Indian-inspired dishes too.
7. Keto Restaurant Favorites
Maria Emmerich and Craig Clarke team up to provide genius low carb swap-outs for common restaurant staples like pizza, sub sandwiches, garlic bread and even fish & chips.
8. The Wicked Good Ketogenic Diet Cookbook
Bring sinfully tasty keto treats into your life with Amanda C. Hughes scrumptious and easy to prepare dessert recipes crafted to be low carb.
9. Keto Meal Prep by FlavCity
Bobby Parrish guides readers step-by-step through weekly meal prepping for keto success. No cooking experience required!
10. The Everyday Ketogenic Kitchen
Keto queen Carolyn Ketchum delivers a cookbook full of family-friendly low carb recipes designed for real everyday life.
11. The Essential Keto Cookbook
Louise Hendon and Jeremy Hendon help eliminate the complexity of keto with 120+ recipes using just 8-12 main ingredient staples most people already have on hand.
12. Simply Keto
Suzanne Ryan details her incredible success story and shares 100+ mouthwatering low carb recipes perfect for busy moms and anyone short on time.
FAQs
What is the alkaline diet?
The alkaline diet encourages eating more fresh fruits, vegetables, roots, nuts, legumes and seeds in order to influence the body's pH to be more alkaline. It suggests a dietary ratio of 70-80% alkaline foods to 20-30% acid foods.
What are the potential benefits of an alkaline diet?
Potential benefits linked to the alkaline diet include healthier bones and muscles, improved nutrient absorption, reduced kidney stones, lower risk of chronic diseases like cancer, and possible weight loss when paired with exercise.
What is the alkaline fatty cookbook?
The Alkaline Fatty Cookbook attempts to combine principles of the alkaline diet with the high fat, low carb ketogenic (keto) diet. It includes recipes that blend alkaline foods with keto-friendly fats to potentially multiply health benefits.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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