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You are here: Home / DIET PLAN / Alkaline Diet Plan ( Indian PH Balance Diet chart )

Alkaline Diet Plan ( Indian PH Balance Diet chart )

Last Updated on February 3, 2022 | RD, Payal Banka (Registered Dietitian) 8 Comments

Balance makes life worthwhile. A small imbalance may lead to bigger issues. Our body also works efficiently when it is in equilibrium with its inner metabolism. One such factor that maintains our body’s equilibrium is the PH level of the body. An Alkaline diet plan cannot only help you in balancing the blood PH but also maintaining your weight and gut health. Here is an Indian PH Balance Diet chart.

Alkaline Diet Plan ( Indian PH Balance Diet chart )

PH is the measurement of the acid-alkali ratio of our body’s fluids and tissues. When there is a slight change in the pH it invites all kinds of diseases and metabolic disorders. Excess alkalinity or acidity might lead to accelerated aging, fatigue, and inflammation. It can also lead to impaired enzyme function, as well as organ damage.

pH level is checked on the pH scale that measures the concentration from 1 t o14. A pH less than 7 means the body is acidic and a pH above 7 indicates alkalinity. The normal balanced pH of the body is between 7.1 to 7.4. Slight alkaline pH maintains the integrity of essential vitamins, minerals, antioxidants, as well as phytonutrients.

Alkaline Diet Plan ( Indian PH Balance Diet chart )

What is an Alkaline diet?

The food we eat breaks down into simpler forms and leaves residue in the intestine. This residue is called ash. This ash is acidic in nature. The amount of ash accumulated after digestion of food decides the acidity or alkalinity of food. More ash formed means more acidic the food.

The stomach has an acidic pH to ease the digestion of the food. Whereas the blood has an alkaline pH. Thus, it is necessary to maintain blood’s pH. With a slightly alkaline pH, the body’s metabolism and functions remain efficient.

Foods rich in proteins, phosphate, and sulfur are acidic in nature.  In the acidic state, the blood absorbs calcium and magnesium from bones and other tissues, to maintain body pH. This leads to brittle bones, nails, and hair. Foods rich in fiber, vitamins, calcium, magnesium, and potassium are alkaline in nature.

If the blood becomes acidic it can prove fatal for the body. This can happen with certain metabolic conditions like ketoacidosis, uncontrolled diabetes mellitus, starvation, or excessive alcohol consumption.

Advantages of Alkaline Diet:

  • Weight loss:

The very first attraction for an alkaline diet is weight loss. The alkaline diet majorly consists of fruits, vegetables, and high fiber low-calorie foods. This automatically cuts down the calories consumed promoting weight loss.

  • Makes bones stronger:

As we read earlier acidic blood seeps out calcium and magnesium from the bone into the blood. This makes the bones brittle and weak. Thus alkaline diet prevents this leech of minerals making the bones strong and healthy.

  • Improves kidney function:

With an alkaline diet, the urine becomes alkaline. This helps in reducing the infection and also improves any kidney malfunctions.

  • Helps fight cancer:

An acidic environment favors the growth of cancer cells. With an alkaline diet, the pH of the body increases hampering the growth of cancer cells. Consuming more vegetables and fruits along with reduced meat consumption boosts immunity and helps to heal from cancer.

  • Heart friendly:

The alkaline diet is low in saturated and trans fats. The high-fiber low-fat diet improves cholesterol levels and heart functioning. With bodyweight coming down there are fewer heart diseases related complications.

Indian PH Balance Diet chart

The pH of foods:

Foods are either acidic, alkaline, or neutral. It is categorized after testing the ash or metabolic waste that the food leaves behind after burning or digestion.

  • Acidic: Meat, poultry, fish, dairy, eggs, grains, alcohol.
  • Neutral: Natural fats, starches, as well as sugars.
  • Alkaline: fruits, nuts, legumes, and vegetables.

Do You Know?

Food’s acidity or alkalinity in the body is not related to its actual pH. For example, lemons are very acidic. But, the ash it produces after digestion and assimilation are alkaline. Thus lemons are included in an alkaline diet. Similarly, when you test meat it will test alkaline before digestion, produces acidic ash in the body. Thus, meat is acid-forming.

Food List for Alkaline Diet / List of Alkaline Foods:

Following the Alkaline ash diet is very confusing with cereal-based Indian staple foods. This is where a professional is very helpful to guide through the journey of following an alkaline diet. It becomes convenient when you have a grocery list that you can consume while on an alkaline diet. With an alkaline diet, the acidic residue is very less in the body after digestion. This keeps the blood pH towards alkaline. There are certain foods that are acidic but on digestion, they leave very less acidic ash. Such foods can also be included in an alkaline diet.

Most Alkaline Foods:

You can eat them freely but within your caloric limits.

  • Lemon,
  • Watermelon,
  • Grapefruit,
  • Mango,
  • Papaya,
  • Onion,
  • Garlic,
  • Raw spinach,
  • Parsley,
  • Broccoli,
  • Vegetable juices,
  • Herb teas,
  • Lemon water

Alkaline foods:

Consume these foods on regular basis.

  • Dates,
  • Figs,
  • Melons,
  • Grapes,
  • Apple,
  • Pear,
  • Kiwi,
  • Ladyfinger,
  • Beetroot,
  • Beans,
  • Lettuce,
  • Zucchini and sweet potato,
  • Almonds and flaxseeds.
  • Green tea,
  • Watercress,
  • Coconut water.

 

Less alkaline foods:

Eat these foods sparingly.

  • Honey and sugar,
  • Orange, banana, and cherry,
  • Pineapple, peach, and avocado,
  • Carrot,
  • tomato,
  • corn,
  • Mushrooms,
  • Cabbage,
  • Peas,
  • Potato,
  • Olives.

 

  • NOTE: Cereals are out of alkaline diets but you can include millets, quinoa, amaranth grain in very less quantity. Also, dairy can be replaced by goat milk and goat cheese.

Alkaline Diet Plan ( Indian PH Balance Diet chart ):

Early morning: 1 glass of warm water with lemon juice.

Breakfast: 1 Cup Almond Milk or vegetable juice with 1 Cup Quinoa Upma.

Mid-morning: 1 Cup fruit bowl (Figs, watermelon, papaya, and grapefruit) or 1 glass coconut water

Lunch: 1 cup Onion Tomato Raita (Coconut milk/ Goat milk Curd) + 3 nos. Garlic Vegetable Quinoa/ Oats/ Amaranth Chilla + 1 cup Grilled Zucchini

Snacks: 1 Cup Avocado Papaya Almond Yoghurt Parfait or any allowed fruit from the list mentioned above OR 1 cup green tea

Dinner: 1 Cup Green Salad + 2 nos. medium size Sweet potato carrot beetroot Patty + 3 – 4 nos. Smoked Spinach Corn Stuffed Mushrooms + Spinach Broccoli Soup

Bedtime: 1 cup lemon water

Endnote:

Alkaline Diet Plan or this Indian PH Balance Diet chart emphasizes eating more vegetables, fruits, drinking lots of water, reducing sugar, alcohol, meat, and processed foods. These modifications in the diet will without a doubt improve the body’s health status. It also helps in reducing inflammation of the body by enhancing the healing process. The key, as always, lies in moderation. Keep your diet simple, doable, and practical.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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This thermogenic effect leads to an increase in metabolism and in turn you tend to burn more calories. The higher the thermogenic effect, the more calories you burn, and it results in more weight loss. Hence, foods that have high thermogenic energy play a vital role in weight loss. Hence, if you are worried about how to boost your metabolism, then let us see the top 10 foods that boost metabolism for weight Loss. Top 10 Foods That Boost Metabolism for Weight Loss Protein-rich foods: Lean meat, egg, fish, poultry, dairy, soy, legumes, and lentils are protein-rich foods. These proteins need more energy to get digested and have a high thermogenic effect, thus helping in increasing the body’s metabolism. Proteins have the highest thermogenic effect compared to cereals and fats. These high-protein diets also prevent any weight loss plateau as they prevent a drop in the body’s metabolism. The protein in the food helps to keep you full for longer and prevent binge eating in the next meal. Oats: Oats are a very healthy option for breakfast. Oats are rich in fiber and beta-glucan. These properties help in high satiation, reduction in cholesterol, and aids in weight loss. Oats require a high energy supply for their digestion, thus, it is the best option to kick-start your day. Consuming oats in the morning keeps your metabolism high throughout the day. Methi seeds: A weight loss diet is incomplete without methi seeds. These seeds are an integral part of Indian cooking too. Methi seeds are rich in galactomannan, which is a water-soluble fiber. Always consume methi seeds early in the morning that are soaked overnight. The fiber is water soluble, which helps in boosting the metabolism, reduces the appetite, and has a high satiation value. Green tea: Green tea contains flavonoids namely epigallocatechin gallate and caffeine. These substances tend to increase the metabolic rate of the body. You need a minimum of three to five cups of green tea a day to get desired effects. 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Comments

  1. Begaraaj S M

    February 13, 2022 at 1:39 pm

    Thanks a lot for everything,
    Loving you so much.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 19, 2022 at 3:13 pm

      thank you so much for your kind words 🙂

      Reply
  2. Harish

    December 6, 2021 at 1:11 pm

    Thank you very much for this very useful & complete information

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 8, 2021 at 8:38 am

      Thank you for reading at Dietburrp harish 🙂

      Reply
  3. A. Srinivaas

    November 22, 2021 at 6:21 pm

    The article is productive and beneficiary for the Indians following Indian diet

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 29, 2021 at 4:05 pm

      Thank you so much sir for your kind words and for reading at dietburrp.

      Reply
  4. Celia souza

    February 28, 2021 at 12:31 am

    Thank you for sharing your knowledge and wisdom with us.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 5, 2021 at 4:02 pm

      🙂 thank you for reading at dietburrp

      Reply

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