Baking Soda For Weight Loss: Does It Work 2024?

Baking Soda For Weight Loss – Have you ever heard of drinking baking soda to lose weight? While some people believe it can be effective, no scientific evidence supports this claim. 

Although baking soda is a versatile product that can be used for many things such as whitening teeth and treating indigestion, using it for weight loss, especially on an empty stomach, can have serious health consequences. 

Before trying this new fat loss fad, it’s essential to understand the myths and safety concerns around baking soda and weight loss.

Proponents of drinking baking soda suggest mixing salt and baking soda in water for weight loss. Another option is to soak your body in a baking soda bath. Baking soda supplementation has also been evaluated for its ability to enhance workout performance.

A few of these methods could indirectly influence your weight; however, any results you experience are unlikely to be from the baking soda itself.

Baking Soda And Weight Loss Claims

Baking soda for weight loss: Baking soda, also known as sodium bicarbonate, has a pH of over 7.0 which means it’s an alkaline substance. 

Mixing Baking Soda In Water Burns Fat

Health enthusiasts claim that consuming baking soda mixed with water can raise your body’s pH level, making it less acidic and causing your body to burn fat better. 

However, the premise that changing your body’s pH level promotes weight loss has been consistently refuted by experts. The reality is that your body has tightly controlled mechanisms^[1] to keep itself in optimal acid-base balance.

Unless you have underlying health conditions, the food you eat has little chance of changing this.  

It is true, however, that raising the pH of the acids in your stomach by drinking baking soda could affect your body’s ability to break down fat and other nutrients from recently eaten foods. 

But, this would likely not result in any significant weight change and could put you at risk for nutrient deficiencies.

An Epsom Salt And Baking Soda Bath Aids Weight Loss

Aside from consuming baking soda in water, what about using an Epsom salt and baking soda bath for weight loss?

The theory behind this claim is that soaking in an Epsom salt and baking soda bath corrects magnesium levels, expels toxins, and causes weight loss. 

Indeed, magnesium^[2] is involved in many metabolic processes, and researchers have noticed obese and overweight people have lower levels of magnesium in their bodies. 

But, while it’s possible to absorb magnesium through your skin, there is no evidence that doing so helps people lose weight.

Any weight change after these baths has been shown^[3] to be related to fluid loss and not due to a reduction in fat mass.

Are There Any Benefits? 

While the notion that drinking baking soda directly burns fat is an oversell, there may be some small indirect benefits to integrating baking soda in the ways previously described. 

For instance, including more water in your diet by consuming a baking soda drink can help with weight management. Drinking plenty of water has been shown^[4] to help manage hunger, reduce calorie intake, and improve your fitness^[5] performance — all of which will help you move the scale in the right direction. 

Plus, if a baking soda drink replaces other high-calorie beverages in your diet like soda, you may experience some weight loss as a result of cutting out these extra calories. 

Furthermore, some research^[6] suggests sodium bicarbonate supplements can help combat lactic acid that builds up during exercise and leads to muscle fatigue. In this case, baking soda supplements may improve your endurance and athletic performance, helping you burn more calories.  

Drinking baking soda with water can also help calm indigestion^[7] and heartburn by neutralizing some stomach acid. This won’t necessarily help you lose weight, but it can help your digestive system feel better overall and reduce bloat. 

Lastly, some people have suggested using baking soda in coffee for weight loss. While there’s no evidence baking soda helps change your weight, a pinch of baking soda in your morning brew can help buffer some of its acidity. 

This can be a lifesaver if you’re a coffee lover with a sensitive stomach.

Precautions And Safety Risks

Drinking baking soda in moderation is unlikely to cause harm, but overdoing it can have serious consequences, including:

• High sodium levels. Baking soda is high in sodium, and concoctions like mixing baking soda and pink salt for weight loss will add significant amounts of sodium to your diet. This can lead to symptoms^[8] including increased thirst, muscle spasms, fatigue and confusion, and high blood pressure. 
• Digestive discomfort. Consuming too much baking soda can also lead to uncomfortable digestive system issues related to gas buildup in your stomach, which may be more likely if you take it on an empty stomach. These can range from bloating, to nausea and vomiting, to gastric rupture in the most extreme scenarios. 
• Poor Nutrient Absorption. Excessive intake of baking soda or other antacids can also impair^[9] your ability to digest important nutrients and minerals. In particular, calcium, iron, folic acid, vitamin B6, and vitamin B12 absorption are diminished when stomach acid is lacking. 
• Bacterial Overgrowth. Stomach acid helps kill off pathogens entering your digestive system. Not having enough as a result of baking soda intake could increase the risk of the overgrowth of harmful microorganisms in your body. 
• Medication Interactions. Consuming baking soda may interfere with how your body absorbs and processes certain medications. 

For all of these reasons, it’s imperative that you discuss ingesting baking soda regularly for any reason with your doctor.

Better Options To Help You Lose Weight 

While drinking baking soda may not be the magic bullet for managing your weight, you can do some equally simple things to boost your weight loss success.

• Get more fiber.^[10] Among other health benefits, fiber keeps you feeling full throughout the day, so you eat fewer calories. Simply adding a cup of fruit or vegetables to every meal will give you a helpful boost of this important nutrient. 
• Walk more. The gym isn’t the only place to burn calories. Make an effort to add a few more steps to your day. Over time this movement will add up.  
• Drink plenty of water. Staying hydrated with or without baking soda will help you control cravings and reduce calorie intake. 
• Increase protein.^[11] Getting enough protein helps you maintain more muscle mass while losing weight. Muscle tissue is metabolically active, so the more you have, the more calories your body will burn naturally each day. 
• Use smaller serving utensils.^[12] Weight loss only happens when you burn more calories each day than you eat. Using smaller serving utensils may help you manage your portion sizes and consume fewer calories.

Summary

While baking soda is a versatile ingredient that can be used for many different purposes, it is not an effective tool for losing weight. Some people may claim that baking soda can help with reducing weight by alkalizing the body, but no scientific evidence supports this claim.

Additionally, consuming baking soda in excessive amounts can lead to harmful side effects, such as electrolyte imbalances, nutrient deficiencies, and digestive issues. 

Therefore, it is important to approach using baking soda with caution and consult with a healthcare professional before incorporating it into your diet. 

Ultimately, the best weight-loss approach is a healthy and balanced diet, regular exercise, and sustainable lifestyle changes.

It’s important to remember that losing weight is a journey, and there are no quick fixes or miracle solutions. By making small, manageable changes to your lifestyle and habits, you can achieve your weight goals and improve your overall health and well-being.

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