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ダイエットの基本はカロリー!カロリー制限で確実にダイエット

忙しい現代人はなかなか運動する時間が取れなかったり、毎日体を動かす習慣をつけるのはむずかしいですね。1時間ジョギングやバイク、ジムでエクササイズなど、ダイエットにも健康のために運動を習慣づけるのはよいことですが、確実にダイエットをしたいなら、カロリーの知識を正しく持って、食事のカロリーを制限することで着実に痩せる方法が一番効果的です。食べる量を極端に減らして、急いでやせようとするのは禁物。無理はつづかないので、かえって食欲を抑えられなくなってリバウンドの可能性大。正しい知識をもとに自然に計画的にカロリーを制限できれば、ダイエット成功も確実です。健康に無理なく続けられるカロリー制限ダイエットに着目して、その着実なダイエット効果とより効果的な食事方法をご紹介します。

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カロリー制限ダイエットの基本は摂取カロリー

 

減らしすぎずに自然にやせる

 カロリー制限で効果的にやせるために大切なのは、極端にカロリーをへらさないこと。男性であれば1日の摂取カロリーを平均1800kcal、女性であれば1500 kcal程度が目安といわれています。ここから150kcal~300 kcal減らすように設定すると、それだけで1ヶ月で約1.5kg~3kgやせるといわれています。逆に食べないと、体は飢餓状態になって、栄養を取り込もうとするので、かえって過度に栄養を吸収してしまう状態になります。健康的に、じっくり毎日、焦らずダイエットを続けるのがなによりのダイエットの近道なのです。

食材を上手に選んで効果的にやせる

マイナスカロリーって聞いたことはありますか。しょうがやとうがらしなど、体を温めて脂肪を燃やしやすくしてくれる食材のことです。効果的に体を温める食材をとりいれるのも、ダイエット効果アップになります。水やお茶を飲むようにすることは基本。市販のジュースや炭酸飲料は避けましょう。フルーツは低カロリー高ビタミンのものを上手に選べば、ビタミンと食物繊維できれいにダイエットできます。また、定番メニューのカロリーを知ることでメニューを上手に選んでダイエット上手になりましょう。

「低GI値食品」を網羅してダイエット上手

食事をすると、摂取したものは体内で「糖質」になり、血液を循環します。食事によって血糖値が上昇するのです。とりこまれた糖はわたしたちの体を動かすエネルギーになりますが、急に血糖値が上がると、体内の「インシュリン」というホルモンが働いて、血糖値を下げようとします。このときに、インシュリンが脂肪細胞の分解を抑制する働きがあり、太る原因になるといわれているのです。 このインシュリンの分泌をおさえるためには、血糖値の上昇をゆるやかにする必要があります。そこで大切なのが食べ物の持つ「GI値」です。グリセミック・インデックスの略で、食品が体にとりこまれ、糖に変わり血糖値が上昇するまでのスピードを図ったものです。100を最上値として、相対的に表示された数字なので、GI値が低いほど血糖値の上昇がゆるやかで、インシュリンの分泌が抑えられる、ダイエットに適した食品といえるのです。低GI値の食品ほど、ダイエット効果があるということです。食べあわせでも変化するので、ぜひそのダイエット効果と働きをしっておきましょう。カロリーだけを気にするのではなく、カロリーと低GI値を味方につけましょう。

精白していないものを選ぶ

GI値が60以下のものを選ぶことを目安にすると、よりダイエット効果が期待できます。
お米やパンなどの食材は、白いものよりも、食物繊維やミネラルの残っている精白されていない茶色いものを選びましょう。白米よりも玄米、白いパンよりも全粒粉パンをえらぶことで、GI値が低いのでダイエット効果があります。じゃがいもはGI値が高いので避け、さつまいもを選びましょう。色の濃いものを選ぶというのには理由があります。食物繊維は脂肪の吸収を抑える「壁」の役割をしてくれます。

野菜も高いGI値のものがあるので要注意

野菜や海藻類は低カロリーかつGI値も10~30程度と低いので、スープや煮物、サラダなど積極的にとりましょう。ジャガイモはGI値が高いので野菜でも要注意。また、サラダの場合体が冷えてしまうので、お味噌汁やスープと同時にとるなど、体を冷やさない食べあわせになるよう工夫が大切です。

フルーツはそのまま食べよう

フルーツは、高いビタミンで低カロリーのものを積極的に摂れば美容とダイエットに最適。そのまま食べるのがビタミンと食物繊維を効果的にとれるので、加工されていないそのままでとるようにしましょう。ただ、食後に果物をとると血糖値があがるので、朝や食間にとるようにタイミングに気をつけましょう。

必ずやせる!ダイエットの秘訣はカロリーとGI値の低い食べあわせにあり

基本は、カロリーも低く、「食物繊維・タンパク質」が豊富なものは低GI値となる傾向があります。しかし「脂質」が多い物は高カロリーとなる傾向があるので注意するなど、カロリーとGI値のバランスを考えるとスムーズに痩せられます。また、ダイエット効果の高い食べる順番と食べ合わせをご説明します。

最初に食べるものに食物繊維を

何度か前述しましたが、このルールは最強です。最初に食べる食材を「食物繊維のおおいもの」にするのです。胃壁と腸へ後から食べたものとの「堤防」の役割をし、余分な栄養の吸収を抑え、
血糖値の上昇もゆるやかにしてくれます。「やせやすく、腹持ちも良くなる」といういいことずくめです。腸の健康だけでなく、痩せやすくする効果に食物繊維はかかせません。

カロリーだけを気にしなくてもやせやすい食べ方に注目!

たとえば、カロリーが高めに見えても、GI値の低い食べ物は血糖値の上昇がゆるやかなので、腹持ちもよく、太りにくい食べ物になります。ナッツ類などは、カロリーだけ見れば高めにみえるかもしれませんし、食べすぎは何にしても禁物ですが、少し食べるのはダイエット効果も上がりぜひ
間食や野菜のトッピングなどにとりいれましょう。チーズもダイエットには避けがちなイメージがありますが、血糖値の上昇をおさえて太りにくくしてくれるのです。少量ずつ、適度に摂るのがポイントです。

主食を低GI値のものに置き換えるとダイエット効果抜群

白米から玄米、雑穀米、もしくはお粥に置き換える、パンからライ麦パン、全粒粉パンへ、パスタを全粒粉のパスタへ、またうどんよりもそばへ置き換えるなど、主食を低GI値のものに置き換えるだけで食物繊維とビタミン、ミネラルを効果的にとれ、確実にやせます。悪玉コレステロールを減らし、血液をきれいにしてくれます。また、GI値を下げる効果のある食品である酢、乳製品、大豆食品をいっしょにとることで、さらに血糖値の上昇をゆるやかにしてくれます。

メリットだらけの低カロリーと低GI値ダイエット、実感していただけましたでしょうか。かしこくたくさんの種類を食べれば、必ずやせるのです。ただ食事の量を減らすのではなく、おいしく食べて健康的にきれいにダイエットできます。カロリーとGI値のバランスを選び、食事の順番を変えるだけで確実にやせていくのはなによりうれしい効果的な方法です。効果を実感しながらぜひあなたの毎日の食事法の習慣にとりいれて、楽しくダイエットしませんか。
seni

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