There has been a lot of hype recently around drinking baking soda and salt in water as a quick fix for weight loss. Proponents of this method claim that it helps burn fat, reduce bloating, and speed up metabolism. But does science actually back up these assertions? Let’s take a deeper look at the evidence behind this diet trend.
What is the baking soda and salt water diet?
This regimen involves adding 1-2 teaspoons of baking soda and 1/4 to 1/2 teaspoon of salt to 16 ounces of water and drinking it on an empty stomach. Some variations call for drinking this concoction two or three times per day before meals.
The main rationale is that the baking soda (sodium bicarbonate) and salt (sodium chloride) create an alkaline environment in your body. This supposedly helps burn fat, flush out toxins, reduce acidity, and improve digestion. Additionally, sodium bicarbonate acts as a natural antacid, which proponents claim will make you feel fuller.
Does the baking soda and salt water diet work?
There is little scientific research directly testing the effectiveness of the baking soda and salt water diet for weight loss. However, we can analyze the potential mechanisms that are claimed to make this regimen help shed pounds. Here is a quick breakdown:
Fat burning
Some research in rats has found that supplementing with baking soda led to reduced body fat percentage and visceral fat. This may be related to sodium bicarbonate’s alkaline effects. However, these results have not been replicated in human clinical trials and the mechanisms are unclear. Overall, there is no solid evidence that drinking baking soda water promotes fat loss in people.
Toxin removal
Proponents claim that the baking soda and salt mixture flushes out toxins. However, your kidneys and liver already efficiently eliminate toxins and unwanted substances from your body. Drinking this water is not going to significantly speed up that process.
Reduced acidity
It is true that baking soda can temporarily neutralize stomach acid and raise urine pH. But your body has complex systems in place to maintain pH balance. Consuming baking soda water does not meaningfully impact acidity throughout the body or provide health benefits.
Improved digestion
The antacid effect of baking soda may help relieve indigestion and heartburn for some people. However, it can also cause side effects like gas and bloating. There is no proof that drinking baking soda water will improve digestion enough to spur significant weight loss.
Potential dangers
While drinking baking soda and salt water occasionally doesn’t pose much risk for most people, overdoing it can cause problems. Possible side effects include:
– Nausea, vomiting, diarrhea
– Stomach cramps, gas, bloating
– Dehydration and electrolyte abnormalities
– Increased blood pressure
– Swelling from fluid retention
Consuming too much sodium through this diet can also put strain on your heart and kidneys. People with health conditions like heart disease, kidney disease, and high blood pressure should be especially cautious with this regimen.
Pregnant women should avoid it as well, since excess sodium bicarbonate is linked to lowered birth weight. For everyone, moderation is key.
Does science support using baking soda for weight loss?
While the mechanisms touted by proponents of the baking soda and salt water diet sound intriguing, they lack solid scientific evidence. Here is a review of what the research actually says:
Human clinical trials
There are currently no published human studies examining the use of baking soda and salt water for weight loss. The only somewhat relevant trial looked at impacts of buffering a high-carb meal with sodium bicarbonate on energy expenditure and metabolic variables.
Researchers found the baking soda did not significantly affect energy expenditure, fat oxidation, or glucose metabolism. This preliminary study did not support the idea that baking soda boosts fat burning or metabolic rate in humans. More research is needed.
Animal studies
As mentioned earlier, a couple rodent studies indicate sodium bicarbonate may reduce body fat percentage and visceral fat. However, effects in rats and mice do not always translate to humans. The mechanisms behind these findings are also not fully clear yet.
Test tube studies
A handful of test tube studies report that baking soda may have anti-obesity effects. For example, one study found baking soda suppressed fat production and inflammation in adipose cells. Another reported that it enhanced metabolism of glucose and fat in liver cells.
While interesting, these results are preliminary and cannot prove drinking baking soda water causes similar benefits inside the human body. More clinical trials are essential.
Conclusion
Based on the current evidence, can the baking soda and salt water diet actually help you lose weight? The answer seems to be no.
This regimen is unlikely to significantly boost fat burning, flush toxins, curb appetite, or speed up metabolism as claimed. The associated health risks also likely outweigh the minimal temporary antacid benefits that baking soda provides.
While more research is still needed, this diet trend looks like another unsustainable quick fix with no real results. You’re better off sticking to proven long-term weight loss strategies: eating nutritious foods, cutting calories moderately, exercising regularly, getting enough sleep, and managing stress. Avoid fad diets and consult your healthcare provider to develop a healthy plan that works for you.