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 struggling with since she was 22 years old.As?The key to Holly's health, excellent figure and youth is the keto 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 your diet, increase healthy fats, and moderate your protein consumption.Eating according to this pattern triggers ketosis, a process that develops due to carbohydrate deficiency;To obtain 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 stores.
There are several types of this diet:
- Standard.
- The goal is when you can eat carbohydrates quickly before training.
- Cyclic: once a week you need to replenish the body with glycogen (most bodybuilders use it).
What does the keto diet do?
Followers of the diet notice results within a couple of months of starting.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.
- Increase the effectiveness of the treatment of epileptic seizures.The diet allows you to reduce the intake of medications.
- Normalization of blood cholesterol and blood pressure.
- Skin cleansing.
Keto 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.Pay attention to them and be sure to discuss them with your doctor:
- You are taking medications to treat diabetes.
- Do you have high blood pressure.
- You are currently pregnant or breastfeeding.
Adverse reactions also occur: convulsions, constipation, tachycardia, loss of activity at the start of the diet.Not so common, but possible, depression, itching, hair loss.
Don't forget that by giving up a lot of fruits and vegetables, you deprive your body of nutrients and vitamins.
As for physical activity, this diet does not include intensive 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 get into ketosis
To enter ketosis, you need to follow some rules:
- Consume no more than 50 grams of carbohydrates per day.
- Look at the amount of protein.It is optimal to eat 1.7 g of protein per kilogram of weight per day.But you can't control the amount of fat.
- Drink plenty of fluids.A lot is up to 4 liters.
- Avoid unplanned snacking to avoid triggering an insulin spike.
- Go hungry.This is beneficial and increases ketone levels.But first make sure you can do it.
Keto diet: menu for 3 days
First day
- Keto breakfast: 2 egg omelettes and sugar-free coffee.
- 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: baked turkey and green salad.
- Dinner: fish cutlet and asparagus.
In addition to your main meals, include two snacks.Give preference to nuts, unsweetened apples, smoothies, grapefruits and pistachios.
Don't include in your keto diet:
- bread;
- rice;
- sweets;
- sugar;
- potato;
- pasta;
- 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 per week will be approximately 2.5 kg.And you will get good mood and a long-term effect that lasts even after you finish the diet.