Amid so many promises of weight-loss ingredients or products is baking soda. But does baking soda really lose weight?
Let’s unravel this mystery and show what baking can really do for your body and your health and whether it can be an ally in weight loss or not.
- Sodium bicarbonate is a chemical compound with chemically alkaline characteristics that reacts with acids, essentially forming salt and water as products that are sometimes accompanied by carbon dioxide. Because of this, it is widely used as a home remedy for heartburn.
- He is also well known for his applications in cooking and even house cleaning activities. Who has never unclogged the sink with a mixture of baking soda and vinegar?
- But our goal here is to understand if baking soda really does or if it’s just another myth.
Does baking soda improve performance in physical activity?
Baking soda is used by some athletes to improve their performance in endurance training and strength training.
According to a 2013 study published in the European Journal of Applied Physiology, consuming sodium bicarbonate about 60 minutes before a lower limb strength training helped athletes perform more repetitions with fewer symptoms of muscle fatigue. However, this study was restricted to only 12 males and further studies are needed to attest to this benefit.
It has also been observed that baking soda can help improve the speed and endurance of individuals in cardiovascular exercise. In the scientific article published in 2014 in the journal PLoS One, it was found that cyclists who ingested sodium bicarbonate before physical activity were able to improve their time to exhaustion.
This is because sodium bicarbonate is able to counteract the excess lactate (or lactic acid) released by muscles during intense exercise, which would make the blood more alkaline. Since lactate is responsible for the burning sensation and muscle fatigue, its neutralization by bicarbonate can make the athlete take longer to feel fatigued and thus can exercise longer.
In theory, the above mechanism would help you burn more calories while doing aerobic exercise, but extra studies need to be conducted to confirm this hypothesis.
Is baking soda good for digestion?
- Mixing baking soda with water is a very old home remedy to relieve indigestion and another stomach discomfort.
- This happens when bicarbonate comes in contact with stomach acids – which may be responsible for heartburn, for example – and neutralizes them.
- A rumor about bicarbonate helping to break down the accumulated fat in the body arose because the compound neutralized stomach acids. But one thing has little to do with the other.
- Indeed, when sodium bicarbonate is ingested, it can react with stomach acid by generally releasing water and carbon dioxide as byproducts. This may feel good after a very heavy, spicy or greasy meal, but it does not mean that foods are being digested differently.
- The chemical reaction between bicarbonate and stomach acids can also result in the release of belching gases, for example, due to the formation of carbon dioxide. This gas release can provide momentary relief, especially if you were already feeling a little bloated. But that doesn’t mean that baking soda miraculously gets thin.
Baking Soda Weight Loss:
Some studies argue that baking soda generally reduces body acidity and this would be beneficial for those who want to lose weight, as body acidity can facilitate weight gain. Thus, baking soda can help raise the pH of the blood, making it more alkaline.
The better physical performance of some athletes due to the use of baking soda may justify eventual weight loss. However, in this case, weight loss is due more to the exercise itself than to sodium bicarbonate, since without physical activity, weight loss could not be achieved.
Eating bicarbonate with lemon has been reported to lose weight. In addition to the high concentration of vitamin C and antioxidant compounds, lemon can help burn fat. A glass of lemon juice mixed with 1 tsp of baking soda can then aid in weight loss.
Others claim that bicarbonate water gets thinner. In this case, lemon would not be necessary and simply dissolve the baking soda in water.
As there are not many studies on the subject, many people get lost amid information published on the Internet about baking and are not knowing the answer to the question: How many pounds lose weight?
However, it cannot be said that bicarbonate actually loses weight precisely because of the lack of scientific evidence.
Still, a few reports are found on the internet of people who took baking soda to lose weight.
One person who posted on the subject in an online discussion forum reports that he lost about 9 kg in 3 months by taking a mixture of 2 tablespoons of apple cider vinegar with a pinch of baking soda in about 100 mL of water.
According to the statement, the mixture was always eaten 1 hour before the 3 main meals of the day for 5 consecutive days and then taking 2 days off. In the beginning, no weight loss was observed, but the reduction of somebody measures.
Other testimonials also confirmed weight loss after using bicarbonate apple cider vinegar and some reported that no significant weight reduction was observed after 3 months of use. Some reported diarrhea as a side effect while others said constipation was resolved.
The results observed were mixed and thus it is not possible to state that the compound is effective for weight loss.
Probably the weight loss in some people was due to a significant reduction in pre-meal satiety – as ingestion of the mixture generated various gases that momentarily swollen the stomach – and not because of anything scientifically proven.
Does baking soda really lose weight?
According to experts, there is now overwhelming evidence to show that baking soda is good for weight loss. It can even cause a momentary feeling of satiety causing the person to eat fewer calories. However, that alone is not enough for significant weight loss.
Where did that come from?
It was believed that baking soda could contribute to weight loss due to its role in digestive function. People came to think that baking soda would help digest food faster and more effectively and that it would result in weight loss. However, this is not true.
Although drinking water with bicarbonate may relieve some symptoms related to heartburn and indigestion and even satiate the person due to gas formation, it is not just these factors that interfere with weight loss. If a person is obese because of digestive problems, they need to identify and treat this problem or have a healthier diet. In addition, excess carbon dioxide generated by excessive consumption of sodium bicarbonate can cause other problems such as bloating and flatulence.
Thus, baking soda may help treat indigestion and improve performance in physical activity, but it cannot be considered a weight-loss compound.
Calorie deficit and balance are the solutions
Weight loss really only occurs when there is a calorie deficit, ie when the body gets fewer calories than it really needs during the day.
The 3 main ways to create this calorie deficit are through food, where a smaller amount of calories are ingested, or through a combination of diet and exercise, where the role of physical activity will be to burn calories to make the calorie deficit happen. , or through the consumption of substances (such as thermogenic, for example) that increase the body’s metabolic rate causing it to spend more energy.
Instead of looking for miraculous weight-loss products, the best – for both weight loss and health – is to make more informed choices about your lifestyle and diet.
1. Although considered harmless, overused sodium bicarbonate can cause an extremely unpleasant feeling of bloating due to the buildup of carbon dioxide in the stomach, especially if consumed shortly after a meal. While this may result in a feeling of satiety, it can at the same time prevent you from exercising due to discomfort.
2. Remember also that baking soda contains sodium and that it can be dangerous for people suffering from heart or kidney problems. Ingestion of too much sodium can also interfere with blood pressure.
3. Last but not least, baking soda may interact with some medications like antibiotics, aspirin and some diabetes medicines.
4. The bottom line is that further scientific studies on the effects of bicarbonate on weight loss need to be expected before adopting its use for weight loss. If you want to use it, that’s fine, as baking soda can have several health benefits when used sparingly. However, keep in mind that for effective and healthy weight loss, you need to adopt a balanced diet and exercise often.