It's hard to believe that Halle Berry is 52 years old, but she looks like she could be 35 at most.The actress once admitted that she has successfully managed type 2 diabetes, which she has been battling since she was 22 years old.how?The key to Holly’s health, great figure, and eternal youth is the ketogenic diet.Let's talk about her.
what is keto diet
The essence of the ketogenic diet is to reduce the amount of carbohydrates in the diet and increase the intake of healthy fats and moderate amounts of protein.Eating according to this regimen triggers ketosis, a process that occurs due to a lack of carbohydrates.To obtain energy, the body breaks down fat, forming ketone bodies - which provide 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 carbs quickly before training.
- Cycle - Once a week you need to replenish your body with glycogen (mainly bodybuilders use it).
What does the keto diet do?
Followers of the diet will see results within a few months of starting the diet.The main benefits of the ketogenic diet are:
- Control weight and diabetes by eating a balanced diet and lowering blood sugar levels.
- Improvements in mental performance measures.
- Improve the effectiveness of the treatment of epileptic seizures.Diet can allow you to reduce your intake of medications.
- Blood cholesterol and blood pressure are normalized.
- Skin cleansing.
Keto Diet (Keto Diet): Side Effects and Contraindications of Ketosis
Basically, the diet is safe for the body.But there are still some caveats.Please be aware of them and be sure to discuss them with your doctor:
- You are taking medication for diabetes.
- Do you have high blood pressure.
- You are currently pregnant or breastfeeding.
There are also adverse effects: convulsions, constipation, tachycardia, loss of activity at the beginning of the diet.Depression, itching, and hair loss are uncommon but possible.
Don’t forget that giving up many fruits and vegetables deprives the body of nutrients and vitamins.
As for physical activity, this diet does not provide strenuous exercise as the body requires a dose of carbohydrates, which are minimal on the keto diet.The result is physical exhaustion and loss of energy.
In this case, it is recommended to choose a cyclic 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.
- Pay attention to the protein content.A daily intake of 1.7 grams of protein per kilogram of body weight is optimal.But you can't control the amount of fat.
- Drink plenty of fluids.Capacity up to 4 liters.
- Avoid unplanned snacking that can trigger an insulin spike.
- Go hungry.This is beneficial and will increase ketone levels.But first, make sure you can.
Ketogenic Diet: 3-Day Menu
first day
- Keto breakfast: 2 egg omelet and unsweetened coffee.
- Lunch: chicken soup.
- Dinner: yogurt.
the next day
- Breakfast: Cheese Casserole.
- Lunch: steamed salmon and broccoli.
- Dinner: Chickpeas.
The third day
- Breakfast: 1 egg and avocado.
- Lunch: roasted turkey and vegetable salad.
- Dinner: Fish steak and asparagus.
In addition to the main meal, two snacks should be included.Prioritize nuts, unsweetened apples, smoothies, grapefruit and pistachios.
Do not include in your ketogenic diet:
- bread;
- rice;
- candy;
- sugar;
- Potato;
- pasta;
- soda and juice;
- Alcohol;
- Fruits with a high glycemic index.
The body gets used to the ketogenic diet within a week.Once he adopted this diet, he lost an average of about 2.5 kilograms per week.And you'll get a good mood and long-term results that last even after you're done with the diet.