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お肌がどんどんよみがえる!プチ断食で美肌をゲット

食事

高価な美容液やエステ……。美肌を手にするためにこれまでたくさんのお金と時間をつぎ込んできたという淑女のみなさん。美肌へのあこがれは、いくつになっても尽きることはありませんよね。そこで提案です。「お金と時間をかける」というプラスの発想から、「余計なものを削ぎ落とす」マイナスの発想に切り替えてみませんか? その方法が今話題の「断食」です。

とはいえ、長期間一切食べ物も飲み物も口にしないハードな断食を素人がいきなり行っては体を壊してしまいます。本記事では、朝食だけの断食や、半日または週末だけの断食など、無理なく続けられるプチ断食をご紹介します。

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プチ断食で老廃物を効率よくデトックス!

ヨガ

食べ物が体に入ってこないと、消化のために働く内臓は、動く必要がなくなります。すると、大腸や腎臓、汗腺、皮脂腺などの排泄活動が活性化されます。排泄と聞くと、食べた物が便で出るイメージがありますが、汗も排泄活動のひとつ。汗をかくことで体内に蓄積した有害物質や老廃物が排泄されることで、毛穴に詰まっている汚れも一緒に体外に排出されます。その結果、ニキビやくすみ、シミなどの肌トラブルが改善されます。これがプチ断食=美肌のメカニズムです。

また、プチ断食をするとことで下がる血糖値にも美肌効果があります。血糖値が下がると血中の老廃物を取り除く「好中球」の働きが高まり、血液をサラサラにします。血液循環が良くなることで、体内には栄養分と酸素がまんべんなく行き渡るので、新陳代謝が活発に。肌のターンオーバーが促され、美肌効果もアップします。

いろいろなプチ断食の方法

一口に断食といっても、生活サイクルに合わせて行うことができます。また、食べ物を一切口にしないのではなく、食事時間には、生野菜ジュースに置き換えます。基本のプチ断食スタイルは以下の通りです。

  • 朝食を抜く・朝食断食
  • 朝食と昼食を抜く・半日断食
  • 丸一日断食・週末断食

いきなり週末断食からはじめるのは体に負担がかかり、危険です。まずは朝食断食からはじめ、徐々にステップアップしていきましょう。次に、それぞれの断食内容をご紹介します。

朝食を抜く 朝食断食

朝食断食だからといって、単純に朝食を食べないということではありません。その日の昼食まで、16時間から17時間を断食状態にしないと効果が得られないため、最後の夕飯時間が重要になります。たとえば、断食当日の昼食を12時に食べるとし、そこから逆算すると、前日の夕食は19時から20時までには済ませておく必要があります。

つまり、前夜の遅くまで飲んだり食べたりしていたのでは、いくら朝食を抜いてもプチ断食の効果はあまり期待できません。朝食断食が最初は3~4日からはじめ、慣れてきたら1週間を目処に行いましょう。

朝食と昼食を抜く 半日断食

朝食だけを抜くプチ断食に慣れてきたら、朝食と昼食を抜く半日間のプチ断食にチャレンジしてみましょう。進む目安としては、朝食を抜いても辛いと感じなくなった、体に調子が良くなったなどです。半日断食のやり方は、前日の夕飯を朝食抜き断食同様、19~20時頃までに夕食を済ませます。具体的な食事内容は以下の通りです。

  • 朝食…野菜や果物を使った手づくり生ジュース1杯
  • 昼食…野菜や果物を使った手づくり生ジュース1杯
  • 夕食…お茶碗6分目程度の白米または玄米、豆腐とワカメのみそ、梅干しまたは漬物

夕食は「回復食」になるため、油っこいものや炭水化物の摂り過ぎは厳禁です。かえって胃腸に負担をかけてしまいます。最初は物足りないと感じるかもしれませんが、慣れてくると平気という方がほとんどです。こちらも最初は3~4日からはじめ、慣れてきたら1週間を目処に行いましょう。

丸一日断食 週末断食

半日断食に慣れたら丸一日断食に進みましょう。週末を利用して行うので、自宅でリラックスしながら行うことができますよ。終日の断食をするには、その前後1日ずつを準備と回復に当てる必要があります。全部で3日間かかるので、お休みの週末に行うのが理想です。金曜日から月曜日に行った場合の具体的な食事内容は以下の通りです。

  • 金曜日…昼食はいつもの量の70%、夕食は50%程度に抑える
  • 土曜日…朝食、昼食、夕食の3食とも、食事は野菜や果物を使った手づくり生ジュース1杯に置き換える。ただし、水はいつ飲んでもOK。水分不足にならないよう、こまめに水分補給を
  • 日曜日…朝食はいつもの量の30%、昼食は50%、夕食は70%程度に。ごはんはお粥が理想
  • 月曜日…朝食は、回復食をいつもの量の70%ほど、昼食は普段どおりに食べる

断食本番にあたる土曜日は、すべての食事を生ジュースに置き換えます。材料を変え、味に変化をつけると、無理なく続けられますよ。また、回復食にあたる日曜日は、お粥など胃に負担をかけないものを選び、ゆっくり少しずつ食べるよう心がけましょう。こちらは1ヶ月に1回からはじめ、慣れてきたら隔週ごとにチャレンジしてみましょう。

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インプレスコミュニケーションズ (2013-07-04)
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まとめ:成功の秘訣は無理なく続けること

プチ断食は、短期間で行うことができ、誰でも簡単に取り入れることができます。外食も減るので、おサイフにも優しい美容法といえますね。大切なのは「無理をしない」ということです。つらく感じたり、反動で暴飲暴食をしたりでは胃腸に負担をかけ、美容はもちろん、体にもよくありません。まずは簡単な朝食断食からはじめ、慣れてきたらステップアップしていきましょう!

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