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, with which she has been fighting since she was 22 years old.How;The key to Holly's health, great figure and youthfulness is the ketogenic diet.Let's talk about her.
What is the keto 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 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 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.
- Improvement of mental performance indicators.
- Increasing 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.
- Skin cleansing.
Ketogenic diet (ketodiet): side effects and contraindications of ketosis
Basically, the diet is safe for the body.But there are still some caveats.Pay attention to these and be sure to discuss them with your doctor:
- You are taking medicines to treat diabetes.
- You have high blood pressure.
- You are currently pregnant or breastfeeding.
There are also side effects: spasms, 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 vigorous sports, because the body needs a dose of carbohydrates, and in 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.
How to go into ketosis
To enter ketosis, you must follow certain rules:
- Consume no more than 50 grams of carbohydrates per day.
- Pay attention to the amount of protein.It is optimal to eat 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.Many are up to 4 liters.
- Avoid unplanned snacking to avoid insulin spikes.
- You are 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 scrambled eggs and coffee without sugar.
- Lunch: chicken soup.
- Dinner: yogurt.
Day two
- Breakfast: casserole with cottage cheese.
- Lunch: steamed salmon and broccoli.
- Dinner: chickpeas.
Third day
- Breakfast: 1 egg and avocado.
- Lunch: baked turkey and green salad.
- Dinner: fish cutlet and asparagus.
In addition to your main meals, include two snacks.Give preference to nuts, sugar-free apples, smoothies, grapefruit and pistachios.
Do not include in the keto diet:
- bread;
- rice;
- sweetness;
- sugar;
- potato;
- pasta;
- sodas and juices;
- alcohol;
- fruits with a high glycemic index.
The body gets used to the ketogenic diet within a week.Once he accepts this diet as normal for himself, the average weight loss per week will be about 2.5 kg.And you will have a good mood and a long-term effect that lasts even after the diet is over.