It's hard to believe, but Halle Berry is 52 years old, but she looks mostly 35. The actress once admitted that she managed to curb type 2 diabetes, with which she was fighting since the age of 22.How?The key to Holly's health, great figure and youthfulness is the keto diet.Let's talk about it.
What is the ketogenic 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 causes 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 target is when you can eat fast carbohydrates 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 two 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 medicines.
- Normalization of cholesterol and blood pressure.
- Skin cleansing.
Ketonic 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 medication to treat diabetes.
- You have high blood pressure.
- You are currently pregnant or breastfeeding.
There are also negative reactions: convulsions, constipation, tachycardia, loss of activity at the beginning of the diet.Not so common, but possible, depression, itching, hair loss.
Remember 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 for intensive sports, because the body needs a dose of carbohydrates and there is a minimum of them in the keto diet.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 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 body 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 meals to avoid triggering insulin spikes.
- Go hungry.This is beneficial and increases ketone levels.But first, make sure you can.
Keto diet: menu for 3 days
The first day
- Breakfast: 2 egg omelets and coffee without sugar.
- Lunch: chicken soup.
- Dinner: yogurt.
The second day
- Breakfast: cottage cheese casserole.
- Lunch: steamed salmon and broccoli.
- Dinner: chickpeas.
The third day
- Breakfast: 1 egg and avocado.
- Lunch: roast turkey and green salad.
- Dinner: fish cakes and asparagus.
In addition to your main meals, include two snacks.Give priority to nuts, sugar-free apples, smoothies, grapefruit and pistachios.
Do not include these in your diet:
- bread;
- rice;
- sweets;
- sugar;
- potatoes;
- 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 approximately 2.5 kg.And you will have a good mood and a long-lasting effect that lasts even after the end of the diet.