It's hard to believe, but Halle Berry is 52 years old, but looks at most 35. The actress once admitted that she managed to beat type 2 diabetes, which she has been struggling with since she was 22 years old.How?The key to Holly's health, excellent figure and youth is the ketogenic diet.Let's talk about her.
What is a 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 system induces ketosis, a process that develops due to the 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 carbohydrates before exercise.
- 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 announcement appear within a few months of starting it.The main benefits of the ketogenic diet are:
- Control your weight and diabetes by eating a healthy diet and lowering your blood sugar.
- Improvement of mental performance indicators.
- Increase the effectiveness of treatment for epileptic seizures.Diet allows you to reduce drug consumption.
- Regulation of blood cholesterol and blood pressure.
- Skin cleansing.
Keto diet (keton diet): side effects and contraindications of ketosis
Basically, the diet is safe for the body.But there are still various caveats.Pay attention to them and be sure to discuss them with your doctor:
- You are taking medicine to treat diabetes.
- Do you have high blood pressure?
- You are currently pregnant or breastfeeding.
There are also side effects: cramps, constipation, tachycardia, decreased 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 deprive your body of nutrients and vitamins.
As for physical activity, this diet does not provide a lot of sports, because the body needs a dose of carbohydrates and on a keto diet there is a minimum of them.The result is fatigue in the body and loss of strength.
In this case, it is advisable to choose a cyclical diet.
How to get into ketosis
To enter ketosis, you need to follow a few rules:
- Consume no more than 50 grams of carbohydrates per day.
- Monitor protein levels.It is best to eat 1.7 g of protein per kilogram of body weight per day.But you cannot control the amount of fat.
- Drink plenty of fluids.A lot is up to 4 liters.
- Avoid unplanned snacking to prevent insulin spikes.
- 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 omelette and coffee without sugar.
- Lunch: Chicken soup.
- Dinner: yogurt.
Day two
- Breakfast: cottage cheese.
- 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.
In addition to your main meals, include two snacks.Give a choice of nuts, unsweetened apples, smoothies, grapefruit and pistachios.
Do not include in your keto diet:
- bread;
- rice;
- sweets;
- sugar;
- potatoes;
- pasta;
- soda and juice;
- alcohol;
- fruits with a high glycemic index.
Your body gets used to a ketogenic diet within a week.As soon as he accepts this diet as normal for himself, the average weight loss per week will be approximately 2.5 kg.And you will get a good mood and long-term effects that last even after the diet is over.