It's hard to believe, but Halle Berry is 52 years old, but looks 35 at most.The actor once admitted that he managed to stop type 2 diabetes, which he had been fighting since the age of 22.howThe key to Holly's health, great figure, and youthfulness is the ketogenic 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 leads to the process of ketosis, which develops due to the lack of carbohydrates;For energy, the body breaks down fat, and as a result, ketone bodies are formed - fuel for our organs.Simply put, the body generates energy from existing fat deposits.
There are several types of this diet:
- standard.
- The goal is to eat fast carbs before your workout.
- Cyclic - it is necessary to replenish the body with glycogen once a week (mainly used by bodybuilders).
What does the keto diet do?
Followers of the diet notice results within a few months of starting it.The main advantages of the ketogenic diet are:
- Control weight and diabetes by eating a balanced diet and lowering blood sugar.
- Improvement of indicators of mental performance.
- Increasing the effectiveness of the treatment of epileptic seizures.Diet allows you to reduce the amount of medication.
- Normalization of blood cholesterol and blood pressure.
- Cleansing the skin.
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 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 side effects: 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 many fruits and vegetables, you deprive the body of nutrients and vitamins.
As for physical activity, this diet does not include intense sports, because the body needs a dose of carbohydrates, and there is a minimal amount of them on the keto diet.The result is body fatigue and loss of strength.
In this case, it is preferable to choose a cyclic diet.
How to get into ketosis
To enter ketosis, you need to follow several rules:
- Consume no more than 50 grams of carbohydrates per day.
- Watch the amount of protein.It is optimal to get 1.7 grams of protein per kilogram of body weight per day.But you cannot control the amount of fat.
- Drink plenty of fluids.Many are up to 4 liters.
- Avoid unplanned meals to avoid insulin spikes.
- go hungryIt is beneficial and increases ketone levels.But first, make sure you can.
Keto diet: menu for 3 days
day one
- Keto breakfast: 2 egg omelets and coffee without sugar.
- Lunch: chicken soup.
- Dinner: yogurt.
day two
- Breakfast: cottage cheese.
- Lunch: salmon, salmon and broccoli.
- Dinner: chick.
day three
- Breakfast: 1 egg and avocado.
- Lunch: Baked turkey and green salad.
- Dinner: fish cutlet and asparagus.
In addition to the main dishes, include two snacks.Give preference to nuts, sugar-free apples, smoothies, grapefruit and pistachios.
Do not include in the keto diet:
- bread
- rice
- sweets
- sugar
- potato
- Pasta
- soda and juices;
- alcohol;
- Fruits with a high glycemic index.
The body gets used to a ketogenic diet within a week.Once you get this diet right for you, the average weight loss per week will be about 2.5 kg.And you will get a good mood and a long-lasting effect that lasts even after the diet is over.