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ダイエット中もチョコチップクッキー!

diet_cookie[写真:これで大満足の150カロリー!じっくりダイエットと続けるために一工夫しました]

 さて、前回は「たとえ2-3キロの体重調整といっても、4週間くらいはカロリーと運動に気をつけて、始めてサクセスすることをお伝えしました。

 ストイックに大好きなデザート、チョコレートを排除できるのは、2週間くらい。その後ギブアップして、堰を切ったようにけじめなく食べてしまうと、長期的な維持はなかなかできませんよね。そこで、3週間目の維持期からは、写真のようなお手製ダイエットデザートを作ってみました。

ここで、要注意!なのは、
①1日の総カロリー量が、おやつによって増えてしまわないよう、デザートのカロリーも決め、組み込んで計算。
私の場合は1日トータル1200カロリー、おやつは150カロリー前後としています。

②ある程度は満足できるボリュームやインパクトがないと、逆にフラストレーションがたまってしまう。
チョコレートを指先ほど食べても、逆にもっと食べたくなりませんか?今日ご紹介するクッキーはふっくら大きくてチョコレートチップもふんだんに入れました。1.5個で150カロリー。また、黒糖は少量でも味にインパクトがあって、少量でも満足できますよね。

 この②が曲者。小袋にはいったお菓子はたくさんありますが、袋1個で終わらなくて、結局食べ過ぎになることもあります。「適量で満足するかどうか」は、個人の嗜好やそのときのコンディションにも寄るので、自分で何がダメで、何だとうまくいくか、よーく考えて見ましょう。とくにチョコ中毒の方、気をつけて。

 あくまで例ですが、私や私のクライアントがよく使うおやつアイテムは:

旨味がいっぱいの上質な黒糖1-2かけ(15g=60Calくらい)
コテージチーズ半カップとフルーツ(りんご、梨、ベリー類など)
ロースハムスライスをサラダ菜に巻いて食べる
Myo●lexLiteなど プロテインシェイク(170Cal)
チョコレートトリュフ1個とコーヒー 120-200Cal(商品によります)
タピオカプディングまたはチョコムースなど(市販の1食分パック:チルドセクションにある)100Cal
ノーカロリーシュガー*をつかった小豆の甘煮 
手作りダイエットクッキー(チョコチップ、オートミールレーズンなど)
   *Splendaという商品は、煮たり焼いたりしても味が変わらないノーカロリーシュガーなので、これを使用しました。

 一工夫が必要なものもありますが、どれも150Cal前後で、私とクライアントにとってはインパクトがあるもの。いろんなチョイスがあるなー、と感じられたら、長期的継続も無理なくできるような気がしませんか?そして、いったん自分にとって満足感があってカロリーや栄養の決め事(ガイドライン)にあったものを決めたら、それ以外のお菓子、スナックはいっさい買わない、置かない。これも大切なポイント。こうやって、「意思の力」には、あまり頼り過ぎないというのが、長期継続のコツです。

 それでは、一工夫した満足!チョコチップクッキーのレシピをご紹介しましょう。

 このクッキーの秘密は、

  1. 砂糖の替わりに、Splenda(温度を上げても味が変わらないノーカロリーシュガー)を使用し、風味のために黒糖を少し足す。
  2. バターは1部のみ使用し、残りは水分を抜いたヨーグルトを使用。(詳しくはレシピに)
  3. チョコチップは本物(カカオ70%が好ましい)をしっかり使い満足度を上げる。

1と2で、しっかりカロリーを下げつつ、3で満足感をキープ。これで、安心&満足な仕上がりになります。それではレシピをいってみよう!

[材料:大き目10個分]

  1. 小麦粉(普通のもの)1カップ
  2. 塩小さじ半分
  3. ベーキングパウダー小さじ半分
  4. バター大匙2
  5. 水切りした低脂肪ヨーグルト* 60g
  6. Splenda〔ノーカロリーシュガー)1カップ
  7. バニラエッセンス小匙1
  8. 黒糖(粉状)大匙2
  9. 全卵1個、卵白1個分
  10. チョコレートチップ〔小粒)半カップ

*低脂肪ヨーグルトは、ざるの上にチーズクロス(または清潔なふきん)をのせて、そこに倍の量のヨーグルトを載せ、冷蔵庫で一晩水切りしたものを使います。

Splendaはアステルパーム系のノーカロリーシュガーとは異なり、焼いても味が変わらず、また安全性も高いとされています。日本で入手できるかどうかは??手作りなので、保存料、添加物も避けられるのが嬉しいところ。

[作り方]

  1. オーブンを180度に暖めておく。
  2. 材料の1-3をまぜ、ふるっておく。
  3. 別のボールに材料の4-8をハンドミキサーでなめらかになるまで混ぜる
  4. 3のボールに卵、卵白を入れハンドミキサーのスピードを下げて混ぜる。
  5. 4のボールに、ふるった2(小麦粉、ベーキングパウダー、塩)をさっくり混ぜる。
  6. 最後にチョコレートチップを加え全体に混ぜる。
  7. クッキーのタネを油をうすくひいた天板に10個に分け(1個大匙山盛り1くらい)載せて、12-15分焼くとできあがり。

 金網の上に載せて、しっかり冷ましたら、保存容器に入れてしまう。これで、1個約100カロリー。ふっくらしっとりとした、スコーンとクッキーの間のような食感です。

 最後に、おやつに気を使っても、メインの3食のカロリーが少なすぎたり、栄養バランスがとれていないと、おやつのときに食べ過ぎてしまいます。バランスの良い3食があってこそ、今日のおやつのアイデアも有効になります。

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