The Ultimate Guide to the Alkaline Diet

An alkaline diet is a dietary approach that emphasizes consuming alkaline foods that have a pH greater than 7. The theory behind this diet is based on the pH scale. The pH scale ranges from 0 to 14, with 7 being neutral. Substances with a pH below 7 are considered acidic, while those above 7 are alkaline. The theory holds that foods that make your body produce acid are harmful. Here is an introduction to the Alkaline Diet.

Menu of the Alkaline Diet

Most fruits and vegetables are alkaline-forming especially green-leafed vegetables, and other foods like soybeans, tofu, nuts, seeds and legumes. High-acid foods like processed meats, dairy products, refined grains, and sugar are typically limited on an alkaline diet. Foods like natural fats, milk, and sugars are considered “neutral”. These neutral foods generally are not recommended in an alkaline diet. Alcohol and caffeine are also forbidden.

Benefits of the Alkaline Diet

The emphasis on fruits, vegetables, nuts and seeds in the alkaline diet can lead to a higher intake of essential nutrients such as vitamins, minerals, and antioxidants. These nutrients are important for various bodily functions and overall health. Some individuals may experience weight loss on an alkaline diet, as it typically involves consuming whole, nutrient-dense foods while limiting processed and high-calorie foods.

Alkaline foods are often rich in fiber, which can support digestive health by promoting regular bowel movements and maintaining a healthy gut microbiota. The alkaline diet's focus on plant-based foods may help reduce inflammation in the body, which is associated with various chronic diseases. While more research is needed, some studies suggest that diets high in fruits and vegetables may help lower the risk of certain chronic conditions such as heart disease, diabetes and cancer.

Disadvantages of the Alkaline Diet

There is limited scientific evidence to support the specific health claims associated with this diet. It's important to note that the body has its own mechanisms for regulating pH levels, and the foods we eat do not significantly impact the overall pH of the body. Our body pH is tightly regulated. The blood pH generally stays at an alkaline level between about 7.2 and 7.4. Nothing we eat will change our blood pH. If it falls out of that range, it can be fatal.

While the alkaline diet promotes the consumption of healthy foods like fruits and vegetables, many common sources of protein like meat, eggs and dairy are off limits. People who stick to an alkaline diet, especially children and people with underlying diseases, may miss out on protein and other nutrients, including iron and calcium. It also makes an alkaline diet difficult for people to stick with.

A Beginner's Guide to the Keto Diet

The ketogenic diet, often referred to as the keto diet, is a high-fat, low-carbohydrate diet. This diet has gained popularity for its potential health benefits and weight loss effects. As a temporary dietary strategy, it can be used to lose weight quickly and cure some diseases like diabetes, cancer and epilepsy. But it still has some side effects. Here is a beginner's guide to the keto diet to help you understand this diet.

How Does the Ketogenic Diet Work?

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction of carbs makes the body enter a metabolic state called ketosis. In ketosis, your body becomes incredibly efficient at burning fat for energy. It also makes the liver convert fat into ketones, which serve as an alternative fuel source for the body, including the brain.

Ketosis is a metabolic state in which the body utilizes fat as its primary source of fuel instead of carbohydrates. When carbohydrate intake is limited, such as on a low-carbohydrate diet like the ketogenic diet, the body's glucose reserves become depleted. In response to this low glucose availability, the liver starts breaking down fats into molecules called ketones through a process known as ketogenesis.

Menu of the Ketogenic Diet

To enter ketosis, people should include high fat (70-80%), moderate protein (15-20%) and low carbohydrate (5-10%) in their diets. This high fat intake is essential to provide the majority of your energy needs and to support ketone production. Consuming too much protein can potentially hinder ketosis, as excess protein can be converted into glucose. Low carbohydrate intake is crucial for keeping insulin levels low and promoting the production of ketones.

On the ketogenic diet, you would typically consume foods such as meat, eggs, dairy, nuts, seeds and low-carb vegetables. Foods to avoid on the ketogenic diet include high-carb foods like grains, starchy vegetables, legumes, fruits high in sugar, sugary snacks, unhealthy fats, sugary dressings and processed foods. Beer, wine, liquor and mixed alcohol drinks are often restricted.

Benefits of the Ketogenic Diet

The ketogenic diet is known for its effectiveness in promoting weight loss. This is primarily due to the reduction in carbohydrate intake, which leads to the body entering a state of ketosis and using fat for energy. By limiting carbohydrate intake, the ketogenic diet can also help stabilize blood sugar levels and improve insulin sensitivity. This can be beneficial for individuals with type 2 diabetes or those at risk of developing the condition.

While the ketogenic diet is not a cure for diseases, it has been shown to have potential therapeutic benefits for certain medical conditions. The ketogenic diet may be used as a therapeutic approach for epilepsy, certain cancers, type 2 diabetes, metabolic syndrome, cardiovascular diseases, polycystic ovary syndrome, Alzheimer's disease and Parkinson's disease.

Disadvantages of the Ketogenic Diet

Some people may experience symptoms when first entering ketosis. It is often referred to as the "keto flu." Its symptoms can include fatigue, headaches, dizziness, dry mouth, bad breath and nausea. With less intake of vegetables, fruits and grains, people may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C.

The nutrient deficiency of the keto diet may induce problems in multiple organs. The liver converts fat into ketones. So the high-fat diet could pose heavier burdens to the liver and make any existing liver conditions worse. The kidneys help metabolize protein. The keto diet involves a moderate to high intake of protein and increased water loss, which may increase kidney burden. The lack of dietary fiber may have a negative impact on gut health, including constipation and reduced gut bacteria.

IBS in Men: What's the Difference?

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that affects the large intestine and can cause a variety of digestive symptoms, including abdominal pain and altered bowel habits. IBS cannot be diagnosed by common medical tests. It is considered a functional disease and may require long-term management. Symptoms and treatments of IBS in males and females are slightly different. Here is a brief introduction to IBS in men.

Symptoms of IBS

There are three types of IBS: IBS with Constipation (IBS-C), IBS with Diarrhea (IBS-D) and Mixed IBS (IBS-M). Predominant symptoms of IBS-C include constipation, infrequent bowel movements and hard stools. Predominant symptoms of IBS-D are quite the opposite. IBS-M has a combination of both diarrhea and constipation. All types of IBS may induce abdominal pain, bloating, gas and mucus in stool. These symptoms can be triggered or worsened by certain foods, stress, hormonal changes and other factors.

Gender Differences in IBS

In terms of symptoms, men with IBS may be more likely to experience diarrhea-predominant symptoms (IBS-D), and women are more likely to experience constipation-predominant symptoms. Men are also less likely to experience pain with IBS, and professionals believe that testosterone and other androgens could be the cause. Meanwhile, hormonal fluctuations in women such as menstruation, pregnancy and menopause can influence IBS symptoms.

Men may be less likely to report gastrointestinal symptoms or seek medical attention for digestive issues, which could potentially lead to underdiagnosis or delayed diagnosis of IBS. Men with digestive symptoms may not get the help they might need because they assume that something else is going on. Overall, studies show that men with IBS have a more diminished quality of life than women with IBS.

Causes of IBS

No single factor can be a direct cause of IBS. It is caused by multiple interplaying factors. There are three main causes of IBS: external stimulants, genetics and psychological factors.

1. Certain foods or food components can trigger or worsen symptoms in individuals with IBS. In some cases, a previous gastrointestinal infection such as food poisoning or virus can trigger the onset of IBS symptoms. Alterations in the composition and function of the gut microbiome have been associated with IBS. Disruption in the balance of beneficial and harmful gut bacteria may play a role in symptom development.

2. The bi-directional communication system between the brain and the gut, known as the brain-gut axis, plays a role in IBS. Stress, anxiety and other psychological factors can influence gut function and exacerbate symptoms in some individuals. Psychological stress can heighten visceral sensitivity and the awareness of bodily sensations in individuals with IBS, making them more prone to experiencing pain and discomfort in normal intestinal activities.

3. Genetic factors may influence susceptibility to developing IBS and the severity of symptoms. Individuals with a family history of IBS are more likely to develop it themselves, suggesting a genetic predisposition to the disorder. Studies have shown that IBS tends to cluster in families, indicating a potential genetic component.

Diagnosis and Treatment of IBS

IBS is typically diagnosed based on symptoms and the exclusion of other conditions. Your doctor may need to perform tests to rule out other gastrointestinal disorders. Treatment for IBS focuses on managing symptoms and improving quality of life. This may include dietary changes, stress management, medications to alleviate symptoms and lifestyle modifications. Depending on the symptoms, medications such as antispasmodics, laxatives, anti-diarrheal medications or antidepressants may be prescribed to manage symptoms.