Alkaline Diet vs. Keto Diet: What’s the Difference?

With the large list of fad diets growing in numbers these days, it can be extremely difficult to figure out which ones are phonies and which ones actually work. In this article, you will find out the difference between Alkaline and Keto diets, and whether or not they can be combined to suit your dieting needs.

There is a big difference between the Alkaline and Keto diets. The Alkaline diet balances your body’s acidity levels and reduces inflammation, while the Keto diet helps you burn fat by making it your body’s only source of energy. You can combine the two for a healthier body and lifestyle. 

Despite the differences between the Alkaline and Keto diets, both have their own advantages and disadvantages when being followed on their own that make them successful. Keep reading to find the pros and cons of the Alkaline and Keto diets and how it might be helpful to you to combine them.

The Keto Diet

The Keto Diet is made up of three simple food components, including high fat, an equal amount of protein, and low carbs. The reason the keto diet is so effective has to do with the way your body fuels itself during the day and even more so during a workout. 

When you eliminate carbs as much as possible, your body will enter into a phase called ketosis. Ketosis is where there are no carbohydrates stored in your system, leaving nothing for your body to burn except for fat. So, in ketosis, you have entered the optimal fat-burning levels to lose and maintain your weight. 

However, losing weight is not the only benefit of this high-fat burning plan. When you are in ketosis, your brain can benefit as well. Ketosis will also turn the fat in your liver into ketones, which will then supply energy to your brain— helping with brain fog, memory issues, and more.

Advantages of the Keto Diet

There are many advantages of the Keto diet, some including:

  • It helps your body burn fat instead of reserved carbs
  • Eliminates sugar and carbohydrate intake
  • Increases weight loss
  • Can increase sensory and motor functions
  • Controls blood sugar levels

Now that we know some of the pros of choosing the Keto diet, let’s get into the cons.

Disadvantages of the Keto Diet

As with anything, there are both good parts and bad parts to this diet. Here are some of the disadvantages to the Keto diet:

  • May increase your cholesterol levels 
  • Nutritional deficiencies
  • You may experience the “keto flu”
  • Can lead to heart disease
  • Can lead to binge eating

You have learned how the Keto diet can help you and some risks that it may cause. Next, let’s dive deeper into what you are allowed to eat on this unique diet.

What Can You Eat on the Keto Diet?

While on the ketogenic diet, you obviously want to avoid as many carbohydrates as possible and instead replace them with plenty of proteins and healthy fats. That means no bread, sugars, or processed foods and plenty of lean meats, vegetables, and dairy.

Below is a table displaying some of the foods you can eat on the Keto diet:

Food GroupsFoods you can eat
ProteinsRed meats



Almond butter


Fruits & VegetablesMushrooms





Green peppers




Green beans 


DairyMost cheeses, excluding American



Heavy cream

Greek Yogurt

Cottage cheese

Whole milk (in limited amounts)

Nuts, Seeds, Oils, & SpicesCashews







Chia seed

Coconut flour

Coconut oil

Avocado oil

Olive oils

Now you know everything there is to know about the Keto diet. Let’s move on to the Alkaline diet, what it is, some of its pros and cons, and what you can expect to be able to eat on this diet.

The Alkaline Diet

The Alkaline diet is one of the relatively newer diets out there that has been taking off in popularity thanks to its benefits (and partially thanks to some celebrities who endorse it.) Nonetheless, the advantages of the Alkaline diet are extremely beneficial to the body.

Because of the large amount of acidic food we tend to eat, our body’s PH balance can be thrown off, which can cause inflammation, discomfort, and possibly other disease and illnesses. This is where the Alkaline diet enters. This diet is meant to introduce more foods into your system that will combat acidity, reducing inflammation, and restoring your PH balance.

Advantages of the Alkaline Diet

There are many advantages of the Alkaline diet. Let’s get into some below:

  • Balances your body’s acidity levels
  • Introduces lots of fruits and vegetables to your diet
  • All the fibrous foods will help you feel full
  • Increases your energy
  • Aids in weight loss

Now that we have gone over the advantages of this diet, let’s move on to its disadvantages.

Disadvantages of the Alkaline Diet

Although this is a great diet, there are some disadvantages that you may want to consider. 

  • Too much alkaline can cause alkalosis
  • Can lead to osteoporosis
  • Not a lot of research to support claims 
  • Restricts some important foods

You can avoid a lot of health concerns and complications with the Alkaline Diet if you know what types of foods you can eat.

What Can You Eat on the Alkaline Diet?

There are a wide variety of foods you are allowed to have while on the Alkaline Diet. Here is a list of a few of them for each food group.

Food GroupsFoods You Can Eat




White meat (in limited amounts)


Almond butter

Fruits & VegetablesCucumbers 


Seeded watermelon








Citrus fruits

DairyOn this diet, It’s best to avoid dairy
Nuts, Seeds, Oils, & SpicesAlmonds



Cayenne pepper

Chia seeds

Pumpkin seeds


Sunflower seeds

Using these items in different recipes will help you throughout the diet and keep your PH levels right where you want them.

What PH Levels Should You Strive For?

Your body’s PH levels or Potential of Hydrogen should be an equal balance. These levels are measured on a scale of 0-14. Zero meaning you have way too much acid in your body, and 14 meaning you have too much alkaline. 

The ideal levels of PH should hoover right around 6.8 and 7.4. It is very important that your body maintains a slightly higher PH level in your blood because your blood needs to be able to provide enough nourishment to your organs and tissue.

If your PH levels are anywhere outside the scope listed above, you may start to notice symptoms of acidosis or alkalosis.

Signs of Too Much Acidity In Your Body

If you develop any of the following symptoms it may be an indication you have too much acidity in your body.

  • Vomiting
  • Shortness of breath
  • Headaches
  • Body weakness
  • Confusion 
  • Coughing fits
  • Nausea
  • Cavities
  • Acne
  • Allergies
  • Yeast infections

Now that you know how to tell if you have too much acidity in your body, let’s take a look at some signs to watch out for indicating your body has too much alkalinity.

Signs of Too Much Alkalinity In Your Body

If you experience any of these symptoms, it may be an indication you have too much alkalinity in your body.

  • Muscle twitching or spasms
  • Muscle cramps
  • Numbness or tingling sensations
  • Nausea
  • Vomiting
  • Lightheadedness
  • Confusion
  • Irritability

These symptoms could be a sign of serious health issues and you should contact your doctor right away to check for any health conditions that may be associated with unbalanced PH levels.

Can You Combine Alkaline and Keto Diets?

As explained above, you can combine the Alkaline and Keto diets. It is actually extremely beneficial for you if you do. The reasoning for this is solely based on keeping your body’s PH levels balanced so that you do not experience the complication of acidosis or alkalosis.

Acidosis is when the acidity level in your body is too high, and alkalosis is when the alkaline levels in your body are too high.

Pros of Combining Alkaline and Keto Diets

There are so many benefits that can be found in both diets that will give you more energy throughout the day, increase your immune system, and help you maintain an overall healthy lifestyle. When you combine the two, one’s strengths cover the weaknesses of the other.

Getting More Alkalinity in Your Diet

Alkalinity is important to maintaining a healthy PH balance in your body. Alkalinity is what ultimately counteracts your acidity levels, lessening your chances of these diseases: 

  • Diabetes
  • Heart disease
  • Obesity
  • AutoimmuneChronic pain

There is no doubt about it; equal alkalinity extends your life and improves your health as long as you are eating a balanced amount of alkaline foods.

Fewer Carbohydrates

Carbohydrates are literally everywhere, especially in America, and can be highly addicting. With all of the easy to access, large portions of fast foods, baked goods, pasta, and sugary treats, the number of carbs we eat every day are extremely high.  

Carbohydrates can create an increase in blood sugar levels. When your blood sugar levels spike, you can gain weight, have a higher risk of developing heart disease, and lower your metabolic system’s health.

Weight Loss

Combining these two diets will increase the chances of you not only losing weight but also keeping that weight off.

Once you have eliminated carbohydrates from your diet, your body no longer needs to turn that excess glucose into fat. This in itself is going to help you lose weight.

The two diets are also going to help you lose weight simply by reducing the amount of food you eat, especially the bad foods. Adding in many fruits and vegetables to your diet are known to help you feel fuller throughout the day, not feeling the need to eat as much or snack mindlessly.

Less Inflammation

When you are eating the high-fat and protein foods required to be successful in the keto diet, you are going to ingest a lot of highly acidic foods (meats, dairy, nuts), which are also all very common in a normal diet. Combining alkaline foods will help balance out this acidity and reduce the inflammation your body could potentially suffer.

More Energy

Once your body becomes more adjusted to the new diet, you will stop feeling as sluggish and tired as you may have before. Reducing your intake of heavy, high-fat content and carbohydrate-filled foods can sit in your stomach and cause fatigue, mental exhaustion, and physical weakness.

You will also start to gain more energy once you start to drop excess fat. As you start to lose weight, you are going to gain more energy and feel more active. This is not only because of the physical aspects of losing weight but also how those who feel better about themselves and their bodies tend to have higher amounts of energy. 

May Help Prevent Diabetes and Other Diseases

Both the keto and Alkaline diets are linked to reducing the risks of serious disease and health conditions. Lower carb intake reduces the boosts of insulin that are released into your bloodstream, possibly leading to insulin resistance and diabetes.

Incorporating high proteins, fruits, and vegetables into your daily diet will give you the proper nutrition, vitamins, and fiber your body needs to help strengthen your immune system and give you many heart-healthy properties.

Another way combining the diets becomes successful is when you consider the theory that your body will attempt to balance out its PH levels by pulling calcium (a form of alkaline) from your bones. 

So, while you are using keto for other health benefits, on the flip side, you are flooding your body with acidic foods. By adding in the Alkaline diet, you are giving your body another source to balance your PH levels, and it will not need to take it from your bones.

Cons of Combining Alkaline and Keto Diets

Although we have given you a large list of reasons why this diet can be extremely beneficial to your health, there are also a few that can cause you to want to quit.

It’s Hard

This diet can become very confusing and frustrating for anyone new to the concept. Trying to figure out the proper foods that will fit both diet restrictions and knowing when to eat them can become overwhelming.


Many people will find it too hard to keep their food choices organized, or are only willing to eat a few of the items allowed on these diets and stick to the same options repeatedly. Without incorporating the right amount of food and the right kinds, you can quickly become malnourished and get very sick.

Tipping the Scale

Many people go into these diets without doing their research, and they think they understand the basic concepts and jump right in. This could cause you to tip the scales in one direction more than the other, and you can make yourself sick or even hinder your health goals. 

Tips for Beginners of the Keto-Alkaline Diet

Trying to learn a new lifestyle can be difficult, and many people will quit before they ever start to see any benefits of combining these two diets. Here are a few tips for beginners to help you be more successful with the Keto-Alkaline Diet.

Start Slow

Never jump right into a new diet. This is going to feel uncomfortable and may make it seem impossible. It is very important to start slowly introducing new healthier foods and weaning yourself from unhealthy foods. 

Just like many other substances, sugar and caffeine can be very addictive for many people, and stopping cold turkey can cause withdrawal. The symptoms of withdrawal such as headaches, shaking, and irritability causes a lot of people to give up before they have even started.

These effects will not seem nearly as bad or complicated to do if you do it in baby steps. Reduce your intake a little at a time until you have been able to eliminate them from your diet altogether without feeling poorly.

Check Your Levels

Keeping your body in ketosis is the best way to burn the most calories quickly. Just as importantly, keeping your PH balanced is the best way to keep your body healthy. Testing your state of ketosis and your PH balance frequently will keep you successful with these diets. .

These tests are inexpensive and super easy to use. All you have to do is take the test with your first urine of the day to get the most accurate readings. 

Drink Plenty of Water

The best way to get through any kind of diet, and one of the most important things you can do for your health, is to drink plenty of water throughout the day.

Studies have shown that around 75% of Americans are considered “chronically” dehydrated daily. When you are often dehydrated, there are times where you will feel tired, irritable, memory-fogged, and you will believe you are hungry when in reality you are just thirsty.

Drinking at least a gallon of water a day can help curb your cravings and make you feel more energetic, as well as boosting your immune system.

Intermittent Fasting Can Help

Intermittent fasting has been proven to be extremely helpful during a Keto-Alkaline diet. Giving yourself a window of time to eat will help you mentally prepare yourself to fit in the allowed foods into a smaller time frame.

Many people find it helpful to restrict their food intake when they commit to a specific amount of hours they are allowed to eat.

Buy Fresh, Quality Foods

In order to be successful with any diet, you always want to make sure you are purchasing good-quality whole foods. This is because you should always know what is in the foods you are eating and ensure that you are not getting any additives or preservatives that can hinder your diet goals.


As with any diet, when you combine the proper nutrition with a great workout plan, it is going to set you up for success. The experts suggest the average person should be getting between 2 ½ to 3 hours of exercise every week and go through strength training for all muscle groups at least two times a week.

No One Is Perfect

We saved the best tip for last. No one is perfect; the majority of the population on diets is going to give in to temptation at one point or another. It is important to remember that it is okay to slip up and to never allow slip-ups to make you want to quit or go on a huge binge. 

Allow yourself that slip-up, tell yourself it will be okay, and then continue on with the program. You will get yourself back on track.


If you are looking for a great diet to help you get into shape and stay there, the Alkaline or Keto diet could be exactly what you need. Combining the two would be even better. However, it is always important to remember that all diets can have side effects, and it is vital to speak with your doctor before starting one to ensure it will be good for you.

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