It's hard to believe, but Halle Berry is 52 years old, but looks no more than 35.The actress once admitted that she managed to control type 2 diabetes, which she has been struggling with since she was 22 years old.How?The key to Holly's health, great shape and youthfulness is the keto diet.Let's talk about it.
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 system induces ketosis, a process that develops due to a lack of carbohydrates;To gain 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 training.
- Cyclic - you need to replenish the body with glycogen once a week (mostly used by bodybuilders).
What does the keto diet do?
Followers of the diet notice results within a few months of starting the diet.The main benefits of the ketogenic diet are:
- Control your weight and diabetes by eating a balanced diet and lowering your blood sugar.
- Improving mental performance indicators.
- Increasing the effectiveness of the treatment of epileptic seizures.Diet makes it possible to reduce drug 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 some caveats.Pay attention to them and be sure to discuss them with your doctor:
- You are taking medication to treat diabetes.
- Your blood pressure is high.
- 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 common, but possible, depression, itching, hair loss.
Don't forget that by skipping many fruits and vegetables, you are depriving your body of nutrients and vitamins.
As for physical activity, this diet does not ensure intensive sports, because the body needs a dose of carbohydrates, and the keto diet has a minimum of them.The result is exhaustion of the body and loss of strength.
In this case, it is worth choosing a cyclical diet.
How to get into ketosis
To enter ketosis, you must follow a few rules:
- Consume no more than 50 grams of carbohydrates per day.
- Watch 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.The volume is up to 4 liters.
- Avoid unplanned snacking to avoid insulin spikes.
- Be hungry.This is beneficial and increases ketone levels.But first, make sure you can.
Keto diet: menu for 3 days
First day
- Keto breakfast: 2 egg omelet and coffee without sugar.
- Lunch: chicken soup.
- Dinner: yogurt.
Second day
- Breakfast: cottage cheese casserole.
- Lunch: steamed salmon and broccoli.
- Dinner: chickpeas.
Third day
- Breakfast: 1 egg and avocado.
- Lunch: roast turkey and green salad.
- Dinner: fish fillet and asparagus.
Add two snacks in addition to your main meals.Opt for nuts, unsweetened apples, smoothies, grapefruit and pistachios.
Do not include on the keto diet:
- bread;
- rice;
- sweetness;
- sugar;
- potato;
- pasta;
- sodas and juices;
- alcohol;
- fruits with a high glycemic index.
Your body will get used to the ketogenic diet within a week.Once you adopt this diet for yourself, the average weekly weight loss will be about 2.5 kg.And you get a good mood and a long-term effect that lasts even after the diet is over.