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 curb type 2 diabetes, which she has been fighting since she was 22.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 the diet, increase healthy fats and moderate protein consumption.Eating according to this scheme triggers ketosis, a process that develops due to a lack of carbohydrates;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 deposits.
There are several types of this diet:
- Standard.
- The goal is when you can eat fast carbohydrates before training.
- Cyclical - 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 a few months after starting it.The main benefits of a ketogenic diet are:
- Control your weight and diabetes by following a balanced diet and reducing blood sugar levels.
- Improvement of mental performance indicators.
- Increasing the effectiveness of the treatment of epileptic seizures.The diet allows you to reduce your medication intake.
- 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 these and discuss them with your doctor:
- You are taking medicines to treat diabetes.
- Do you have high blood pressure.
- You are pregnant or breastfeeding.
Adverse reactions also occur: convulsions, constipation, tachycardia, loss of activity at the beginning of the diet.Not so common, but possible, depression, itching, hair loss.
Do not forget that by giving up too many fruits and vegetables, you deprive your body of nutrients and vitamins.
As for physical activity, this diet does not provide for intense sports, as 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 opt for a cyclical diet.
How to get into ketosis
To enter ketosis, you need to follow some rules:
- Do not consume more than 50 grams of carbohydrates per day.
- Observe the amount of protein.The ideal is to consume 1.7 g of protein per kilogram of weight per day.But you can't control the amount of fat.
- Drink lots of fluids.A lot is up to 4 liters.
- Avoid unplanned snacks 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
First day
- Keto breakfast: 2-egg omelet and sugar-free coffee.
- Lunch: chicken soup.
- Dinner: yogurt.
Day two
- Breakfast: curd casserole.
- Lunch: steamed salmon and broccoli.
- Dinner: chickpeas.
Third day
- Breakfast: 1 egg and avocado.
- Lunch: roast turkey and green salad.
- Dinner: fish cutlet and asparagus.
In addition to the main meals, include two snacks.Give preference to nuts, unsweetened apples, smoothies, grapefruits and pistachios.
Do not include in your keto diet:
- bread;
- rice;
- candy;
- sugar;
- potato;
- noodle;
- soft drinks 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 lasting effect that lasts even after finishing the diet.