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こんなに食べてもダイエット ローカーボ(低炭水化物)がUSで流行る訳

lowcarbdinner
これが昨日の晩御飯。山盛りのサラダと、ビーフミネストローネ。これで約450カロリーかな。
木曜は、外ごはんの日なので、近くのレストランでいつものメニューが、このサラダビュッフェとスープのセット。
卵、豆類、主食=野菜たっぷり、お肉少々、と典型的「ローカーボ食」です。
この「ローカーボ(低炭水化物)」、アメリカでは、一時の「ローファット(低脂肪)」と並んで、いやそれを超えて、ダイエッターや健康に気遣う人々の間ですっかり定着しつつあります。ローカーボといっても、成功するパターンは、単なる低炭水化物とはちょっとちがう。成功するローカーボダイエットのコツをいろんなメソッドからとりいれたのが、昨日の満足度アップ1200カロリーのコツの同じなのです。そこでおさらい。

・野菜をしこたま食べて、繊維とビタミンを十分に取る。⇒満足感と健康の両方ゲットです
・GI値60以上の炭水化物は取らない。パン、白米、砂糖、お菓子全般⇒NGです。 玄米、全粒粉ピタパン、はと麦、オートミール⇒少々ならOKです。
・脂肪分の少ない蛋白源(鶏胸肉、ささみ、魚介類、低脂肪の乳製品など)を手のひらサイズ、昼、夜に使う。⇒満足感+必須アミノ酸で、ダイエット中も肌や筋肉を元気に。
・「カロリー計算はめんどくさい」というのをよく聞きますが、やはり基本的なものは把握できるようにしましょう。

低炭水化物といっても、実際に抑えるのはGI値の高い「白系カーボ」。つまり、砂糖、小麦粉、白米、イモ類のほとんど、とうもろこしなどを使ったものです。その他の野菜類と豆類のほとんどが、炭水化物を含みますが、これはコンプレックスカーボといって、GI値も白系カーボの半分以下。血糖値をゆるやかに上げて長く維持でき、少ないカロリーでも満足感とビタミン、ミネラルなど栄養素たっぷりで、白系カーボとはまったく逆。ローカーボダイエットでの主食となり、しっかり食べてもOKなんです。

友人のダイエットエキスパートの女性から、「アメリカならいいけど、日本ではお金もかかるし難しい!」との指摘を受けました。食材は一般的に日本のほうが高いので、そりゃそうだな。でも、上記のコツを見ると、「鍋物」「おひたし、煮物、いためものなどの野菜料理」「豆腐や魚」「具沢山の味噌汁」などなど、和食もしっかりローカーボになるはず。
ご飯=主食というパターンを、野菜=主食に置き換えれば、おなかいっぱいのローカーボダイエットが実現します。

さてさて、「ローカーボダイエット」と仮に呼んでいるこのメソッド、私なりにクライアント達と試行錯誤してつくったもの。どんな名前がわかりやすいのか、今考慮中です。このメソッド、メンタルケアとエクササイズも重要な柱。それもおってお話しますね。

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Comments

こんにちは。コメントありがとうございました。
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