It's hard to believe, but Halle Berry is 52 years old, but she looks at most 35. The actress once admitted that she managed to control type 2 diabetes, which she has been fighting since she was 22 years old.how?The key to Holly's health, great figure and youth is the ketogenic diet.Let's talk about her.
What is the Ketone Diet?
The essence of the keto diet is to reduce the amount of carbohydrates in the diet, increase healthy fats and moderate protein consumption.Eating according to this scheme induces ketosis, a process that develops due to a lack of carbohydrates;To get energy, the body breaks down fats and as a result ketone bodies are formed - fuel for our organs.Simply put, the body produces energy from existing fat deposits.
There are several types of this diet:
- Standard.
- The goal is when you can eat fast carbs before training.
- Cyclic - once a week you need to fill the body with glycogen (mainly bodybuilders use it).
What does the keto diet do?
Followers of the diet notice results a few months after starting.The main benefits of the ketogenic diet are:
- Control your weight and diabetes by eating a balanced diet and lowering your blood sugar levels.
- Improving mental performance metrics.
- Increases the effectiveness of the treatment of epileptic seizures.The diet allows you to reduce the intake of drugs.
- Normalization of blood cholesterol and blood pressure.
- Cleansing the skin.
Ketone diet (keto diet): side effects and contraindications of ketosis
In general, the diet is safe for the body.But there are still a number of caveats.Pay attention to them and be sure to discuss them with your doctor:
- You are taking medication to treat diabetes.
- Do you have high blood pressure?
- You are currently pregnant or breastfeeding.
There are also side effects: convulsions, constipation, tachycardia, loss of activity at the beginning of the diet.Not so often, but possible, depression, itching, hair loss.
Remember that by giving up many fruits and vegetables, you are depriving your body of nutrients and vitamins.
As for physical activity, this diet does not provide for intense sports, because the body needs a dose of carbohydrates, and in the keto diet they are minimal.The result is exhaustion of the body and loss of strength.
In this case, it is recommended to choose a cyclic diet.
How to get into ketosis
To enter ketosis, you must follow some rules:
- Consume no more than 50 grams of carbohydrates per day.
- Monitor the amount of protein.It is optimal to consume 1.7 g of protein per kilogram of body weight per day.But you can't control the amount of fat.
- Drink plenty of fluids.It is a lot up to 4 liters.
- Avoid unplanned snacks so you don't cause an insulin spike.
- Get hungry.This is beneficial and increases ketone levels.But first, make sure you can.
Keto diet: menu for 3 days
Day one
- Keto breakfast: 2-egg omelet and sugar-free coffee.
- Lunch: chicken soup.
- Dinner: yogurt.
Day two
- Breakfast: cottage cheese casserole.
- Lunch: steamed salmon and broccoli.
- Dinner: chickpeas.
Day three
- Breakfast: 1 egg and avocado.
- Lunch: roast turkey and green salad.
- Dinner: fish cutlet and asparagus.
In addition to your main meals, include two snacks.Opt for nuts, unsweetened apples, smoothies, grapefruit and pistachios.
Do not include in your keto diet:
- bread;
- rice;
- sweets;
- sugar;
- potatoes;
- pasta;
- carbonated drinks and juices;
- alcohol;
- fruits with a high glycemic index.
The body gets used to the ketogenic diet within a week.As soon as you accept this diet as normal for yourself, the average weight loss per week will be approximately 2.5 kg.And you will get a good mood and a long-lasting effect that lasts even after the diet is over.