It's hard to believe, but Halle Berry is 52 years old, but at most she looks 35. The actress once admitted that she managed to curb type 2 diabetes, which she has been fighting since she was 22 years old.How?The key to Holly's health, excellent figure and youthfulness 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 the diet, increase healthy fats and moderate protein consumption.Eating according to this pattern triggers ketosis, a process that develops due to a lack of carbohydrates;To obtain energy, the body breaks down fats 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 to know when you can eat fast carbs before training.
- Cyclic - once a week you need to fill the body with glycogen (most bodybuilders use it).
What is the keto diet for?
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 in mental performance indicators.
- Increase the effectiveness of the treatment of epileptic seizures.A 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.Pay attention to these 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 undesirable effects: convulsions, constipation, tachycardia, loss of activity at the start of the diet.Not so common, but possible, depression, itching, hair loss.
Remember 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 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 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 weight per day.But you can't control the amount of fat.
- Drink plenty of fluids.A lot goes up to 4 liters.
- Avoid unplanned snacks to avoid triggering an insulin spike.
- 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 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.Choose nuts, unsweetened apples, smoothies, grapefruit and pistachios.
Do not include in your keto diet:
- bread;
- rice;
- candy;
- sugar;
- potato;
- pasta;
- sodas and fruit 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 about 2.5 kg.And you will get a good mood and a long-term effect that lasts even after finishing the diet.