It's hard to believe, but Halle Berry is 52 years old but looks 35 at most. The actress once admitted that she has managed to control type 2 diabetes, which she has struggled with since she was 22.How?The key to Holly's health, excellent figure and youth is the ketone diet.Let's talk about them.
What is the ketone 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 occurs due to a lack of carbohydrates;To obtain energy, the body breaks down fat and this creates ketone bodies - fuel for our organs.To put it simply, the body produces energy from existing fat deposits.
There are different types of this diet:
- Standard.
- The goal is to allow you to consume quick carbohydrates before training.
- Cyclically – once a week you need to fill the body with glycogen (mainly bodybuilders use it).
What does the ketone diet do?
Followers of the diet notice results within a few months of starting.The main benefits of a ketogenic diet are:
- Control your weight and diabetes by eating a balanced diet and lowering your blood sugar levels.
- Improving mental performance indicators.
- Increasing the effectiveness of the treatment of epileptic seizures.A diet allows you to reduce 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 harmless to 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 side effects: cramps, constipation, tachycardia, loss of activity at the start of the diet.Not so common, but possible: depression, itching, hair loss.
Don't forget that by avoiding 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, since the body needs a dose of carbohydrates and on 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 recommended to choose a cyclical diet.
How to get into ketosis
To get into ketosis you need to follow a few rules:
- Don't consume more than 50 grams of carbohydrates per day.
- Pay attention to the amount of protein.It is optimal to consume 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 quantity is up to 4 liters.
- Avoid unplanned snacks to avoid an insulin spike.
- Starving.This is beneficial and increases ketone levels.But first, make sure you can do it.
Keto diet: menu for 3 days
Day one
- Keto breakfast: 2-egg omelet and sugar-free coffee.
- Lunch: chicken soup.
- Dinner: yogurt.
Day two
- Breakfast: cottage cheese casserole.
- Lunch: steamed salmon and broccoli.
- Dinner: chickpeas.
Day three
- Breakfast: 1 egg and avocado.
- Lunch: baked turkey and green salad.
- Dinner: fish cutlet and asparagus.
Add two snacks in addition to your main meals.Prefer nuts, unsweetened apples, smoothies, grapefruit and pistachios.
Do not include the following in your keto diet:
- bread;
- Rice;
- Sweets;
- Sugar;
- Potato;
- 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 is about 2.5 kg.And you get a good mood and a long-term effect that lasts even after the diet ends.