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ローカーボダイエットお勉強編②:3食への応用

さて、前回でローカーボ(低炭水化物)ダイエットの基礎となぜ有効なのかお話しました。それを、具体的にどう朝、昼、夜ご飯に反映させるか。その、最も簡単な方法を今日はご紹介します。
この、「簡単」というのが重要。私は決してお料理上手ではなく、時間もあまり取れないので、日々継続するためには、簡単で40分以内で準備できるもの、という観点から選んでいるからです。
毎回のことですが、お見せするケースはあくまで私の体質などに合わせたもの。年齢、性別、体質などによって、アレンジする必要がありますので、お試しの際は自己責任でお願いいたします。
lowcarbsouplowcarblunch1手抜きヘルシーメニューの代表選手!ごちそうサラダとごちそうスープ。どちらも残り物で3分ででき、かなりの量(サラダは大皿やまもり、スープはなんと「どんぶり」にはいってます)。
1日の大まかな食事配分 合計1200カロリー

朝:うすめたフルーツジュース、生姜紅茶、Zone Bar1/2個   約150カロリー
昼:昨晩の残りをつかって、ごちそうサラダ又はごちそうスープ    約400カロリー
おやつ: 下のどれかです    約150カロリー
     Zone Bar残り、ナッツ一握り、低脂肪チーズりんご半分、ハムをレタスで巻いたもの数個など
夜:大量の野菜、軽いスープ(コンソメ、みそ、すまし汁など)、低脂肪のたんぱく質(チキン、魚、牛フィレ、豆類)を使った料理 オリーブオイルなどヘルシーな脂肪酸を取り入れる   約450カロリー
夕食後: ミルクティーまたはミルクコーヒー  約50カロリー 

これで簡単継続!のコツ
①実際お料理するのは夜のみ、あとはあっためるだけ、切るだけ、盛るだけ。
②おやつや夕食後の「あぶない時間」はがまんするのではなく、プランに入れ込んでおく。
③たっぷりのOKカーボと手のひら大の肉又は魚を使った「ごちそうサラダ」「ごちそうスープ」を主食として活用。

このように、具体的なガイドラインをしっかり把握すると、お料理苦手な私も台所に立つことが多くなりました。また、アメリカではローカーボ、ヘルシーメニューなどのレシピ本がたくさん!なので、それらも活用しています。

何がNGカーボでOKカーボか、ローカーボ(低炭水化物)の取り入れ方は、前回と前々回の記事でご確認ください。今年に入り2週間が経ちました。年末年始の体重増加を落とすダイエット中の皆さん、ここががんばり時です!一緒にがんばりましょうね。

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Comments

雑誌掲載おめでとうございます!
ひさしぶりにkimikoさんのブログを読みにきたら
ローカーボダイエットについて書かれているので、嬉しいです。私も秋からまじめにアトキンスダイエットにとりくんでみましたが、試した結果の実感そのものが、kimikoさん流ローカーボダイエットに書いてあったのでびっくりです。どうも世間では、アトキンス=”肉をいっぱい食べていい”と誤解されているようですが、”運動もして、良いプロテインとともに野菜中心にカーボをとる”というのがDR.アトキンスの言いたかったことではないかと思うんですが。。。kimikoさんに在米日本人ならではのローカーボダイエットを教えていただきたいです。記事を楽しみにしています。

Posted by: れぃ | January 15, 2005 at 12:59 AM

れいさん、コメントありがとうございます。
そう、昨年はブログ更新怠りがちだったのですが、今年は心を入れ替えました。また、遊びに来てくださいね。
れいさんのおっしゃるように、ローカーボ、特にアトキンスダイエットは誤解ひいては危険を生じやすいですよね。アメリカでも、短絡的なローカーボの結果リバウンドならまだしも、心臓発作や痛風を起こしてしまうことが問題になっています。実際やりながら、自分の心身とよーく対話しながらカスタマイズしていく。これに尽きると思います。
れいさんのブログも楽しみに読ませていただいています。ありがとうございました。

Posted by: Kimiko | January 15, 2005 at 08:36 AM

すみません。私はブログ持ってませんので、別な方では。。。

Posted by: れぃ | January 15, 2005 at 04:04 PM

れいさん、大変失礼いたしました。同じお名前で手作りコスメのHPをやっている方がいたのです!これに懲りず、また遊びに来てくださいね。

Posted by: Kimiko | January 16, 2005 at 01:04 PM

手作りコスメの方?ステキですね。
同じ名前の方が多いので、名前を変えることにします。今度コメントしたときには、わかるかしら?
ローカーボレシピにもNLPにも興味があるので、記事を楽しみにしてます。
私もホリデー&旅行太りしたので、またローカーボダイエットしようかと思ってますので、お手本にさせてもらうつもりです。今後もよろしくお願いします。

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