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 curb type 2 diabetes, which she has been battling since she was 22 years old.How?The key to Holly's health, great figure and youth is the keto 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 triggers ketosis, a process that develops due to a lack of carbohydrates;To get energy, the body breaks down fat, and as a result, ketones are formed - fuel for our organs.Simply put, the body produces energy from existing fat stores.
There are several types of this diet:
- Standard.
- The goal is when you can eat fast carbohydrates before training.
- Cyclic - once a week you need to fill the body with glycogen (mostly bodybuilders use it).
What does the keto diet do?
Adherents of the diet notice the result within a few months of starting it.The main benefits of a ketogenic diet are:
- Control your weight and diabetes by eating a balanced diet and lowering your blood sugar levels.
- Improving mental performance indicators.
- Increasing the effectiveness of treatment of epileptic seizures.Diet allows you to reduce your medication intake.
- Normalization of blood cholesterol and blood pressure.
- Skin cleansing.
Ketone diet (keto diet): side effects and contraindications of ketosis
Basically, the diet is safe for the body.But there are still a number of caveats.Be aware of 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: cramps, constipation, tachycardia, loss of activity at the beginning of the diet.Not so common, but possible, depression, itching, hair loss.
Do not forget 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 on the keto diet there is a minimum of them.The result is exhaustion of the body and loss of strength.
In this case, it is advisable to choose a cyclical diet.
This is how you get into ketosis
To enter ketosis, you must follow some rules:
- Do not consume more than 50 grams of carbohydrates per day.
- Keep an eye on the amount of protein.It is optimal to eat 1.7 g of protein perkg weight perday.But you can't control the amount of fat.
- Drink plenty of fluids.Most are up to 4 liters.
- Avoid unplanned snacking to avoid triggering a spike in insulin.
- Go 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 coffee without sugar.
- 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: baked turkey and green salad.
- Dinner: fish cutlet and asparagus.
Include two snacks in addition to your main meals.Give preference to nuts, unsweetened apples, smoothies, grapefruit and pistachios.
Do not include in your keto diet:
- bread;
- rice;
- candy;
- sugar;
- potato;
- assert;
- soft drinks and juices;
- alcohol;
- fruits with a high glycemic index.
The body gets used to the ketogenic diet within a week.As soon as he accepts this diet as normal for himself, the average weight loss perweek be approximately 2.5 kg.And you will get a good mood and a long-term effect that lasts even after the diet is over.