「ダイエット=運動・食事制限」と思われがちですが、こんな疑問を感じたことはありませんか?「スリムで健康的な人ほど良く食べる」ということを。
スリム美人は、スリムだからたくさん食べても大丈夫、というわけではなく、実は「しっかり食べているからスリムをキープできている」ということなのです。
では、スリム美人は一体どんな食事をいただいているのでしょうか?その秘訣を知って、あなたも「良く食べるスリム美人」を目指しましょう!
目次
1、痩せ体質をつくる「食べて痩せるもの」
食事は食べたら太るもの、と思われがちですが、実はその逆なんです。
食事とは、偉大なる美と健康の応援者。
上手に毎日の食生活に取り入れることができれば、痩せ体質になることはもちろん、いつのまにかお肌や髪質にまで変化があること間違いなし。
では一体、スリム美人が一体何をいただいているのか、そこを探っていきましょう!
1-1、脂肪燃焼効果バツグンのタンパク質!

体内で、効率よく脂肪を燃焼してくれるのが筋肉。そんなありがたい存在の筋肉をつくるのは、タンパク質なのです。
筋肉は、わたしたちの気付かないところで、毎日毎日新しく作りかえられています。そのため、食事から筋肉の材料であるタンパク質を毎日摂取することは、とても重要なのです。
では、一体タンパク質として何を食事にとりいれたらいいのでしょうか?こちらでもご紹介していますが(【いま話題の「食べて痩せるダイエット」の簡単条件はこれ」】)改めてご紹介します。
貴重な筋肉のもととなるタンパク質である、お肉・お魚・卵・大豆、これらを、毎日の食事にしっかりと取り入れていきましょう!
ついつい、お肉が好き、ヘルシーな大豆製品が好き、と好みが出やすい食品群になりやすいのがタンパク質の特徴ですが、それぞれ消化の良さやタンパク質としての吸収率の高さ、タンパク質量が異なります。
まずは難しいことは考えず、1週間の中で、全ての食材が網羅されるよう、ローテーションして摂取できるようにメニューを考えていきましょう。
1-2、油だってうれしいダイエットの味方!!

ダイエット中だと、ついつい「オイルカット」と、食事から極力油を抜くことを考えがちですが、実は油だってうれしいダイエットの立派な味方なのです。
油は、
- 脂肪燃焼効果
- 食事の満足感アップ
- ホルモンバランスを整える
- ツヤのあるお肌や髪づくり
- カラダの炎症を抑える
などの効果があり、美容・健康効果バツグンです。
もちろん摂っていきたいのは、良質な油。
良質な油とは、
- エゴマ油
- 亜麻仁油
- エキストラバージンオリーブオイル
- 青魚にふくまれる油
など。
良質な油は、ご存知の通り、お値段が高めです。
この大切な自己投資を有効にするためには、良質な油の使い方にもポイントがあります。良質な油は、加熱すると酸化してしまい、本来もつ性質を失ってしまいがち。せっかくなら、生のまま、ドレッシングとしてサラダにかけたり、お料理の上からそのままかけたりして楽しんでくださいね。
1-3、炭水化物もしっかり食べてOK!

やはり、女性が敬遠する食べ物として肩身の狭い思いをしている一番のものこそ、主食となる炭水化物ではないでしょうか。
確かに、炭水化物が含む糖質は、摂り方によっては脂肪に変換されるため、ダイエットの敵とされやすいのですが、摂り方さえ間違わなければ、炭水化物もまた立派な「食べて痩せるもの」になるのです。
ちょっと難しい内容になりますが、なぜ炭水化物が必要なのか?ということについてお話しいたします。
炭水化物を食事として摂取すると、消化吸収されてグリコーゲンというものに変換されます。このグリコーゲンは、有酸素運動などをして脂肪を燃やすために欠かせない栄養素。せっかく意識してカラダを動かしているのに、このグリコーゲンが不足していては、実は脂肪が燃えないのです。
つまり、ダイエット中であろうと、適量で質のいい炭水化物は必要なのです。
また、炭水化物は、カラダにとっての大切なエネルギー源。これが不足すると、集中力が低下したり、イライラしたり、疲れやすくなっていくので、健康的な毎日を送るためにも、やはり欠かせない食材なのです。
では、適量で質のいい炭水化物ってどういうことでしょう。炭水化物は、簡単にいうと「主食」です。お米やめん類、パンなど色々ありますが、優先して食べるべきは「お米」。
小麦粉が現在料となっためん類やパン類は、カラダの中で分解されにくく、また糖質も高めなため、ダイエットには不向きです。
お米なら、1回の食事でごはん茶碗軽く1杯はいただいても太りません。
特に、活動時間でもある朝・昼はしっかり食べても糖質が溜まることはありません。授乳中や、妊娠中、運動量の大きい方は、やや多めにいただいて、カラダの反応を見ながら食べていくといいでしょう。
2、食事制限をすると、ダイエットが成功しづらい理由
今や、小学生までもが、体型を気にしてチャレンジするというくらい、女性にとっては当たり前となってきている食事制限ダイエット。
しかし、普段の生活において食事制限をかけるということは、カラダにとって害以外のなにものでもないのです。
なぜ、食事制限ダイエットが成功しづらいのか?その理由も一緒に把握しておくと、普段から、「しっかり食べよう!」という意識になるのでは??
2-1、食事制限は最大のストレス
人間は食べることに大きな喜びを感じるようにできています。
カラダにとって食事とは、生命維持に欠かせないものなので、「食べる=喜び」と感じることで、毎日きちんと摂取するようにする本能でもあるのです。
2-2、むしろ太りやすい体質になっていく
元気よく生きるために必要なエネルギー量が、食事として補給されないと、カラダは危機感を感じ、生命維持装置が発動します。生命維持装置が発動すると、カラダは省エネ体質になっていきます。細胞の新陳代謝を遅らせたり、運動量を低下させることによって、生命維持に必要なエネルギーのムダ使いを防ごうとするのです。これらの動きはつまり、基礎代謝を低下させるということ。
基礎代謝が低下すると、体温が低下することで冷え体質となり、また筋肉を維持・増強することができないので、さらに基礎代謝が低下していきます。こうして、食事から十分なエネルギーが確保できないカラダは、ダイエットをしているつもりが、むしろ太りやすい体質になってしまっているのです。
2-3、栄養不足で体調を崩しやすくなる

わたしたちは、健康的に美しく生きるために必要な栄養素の多くを、食事からしか摂取することができません。しかし、食事制限ダイエットをすると、食事量はもちろんのこと、食材の量も減っていくことで、栄養素の確保が難しくなっていくのです。
カラダを機能させるのに必要なビタミン・ミネラル、排泄力を高める食物繊維、カラダをつくりあげるタンパク質、カラダのガソリン的役割でもある炭水化物などの栄養素が不足すると、痩せないどころか、今度は体調を崩していきます。
体調を崩したカラダでは、快活な毎日を送ることができないので、ダイエットどころではありませんよね。美しく、健康的でいるためには、やはり毎日の食事からの十分な栄養が必要なのです。
3、知って得した!運動よりも効果の高い方法3つの理由
ダイエットの成功の秘訣は、なんといっても代謝アップ。
代謝アップのために、「面倒な運動をしなきゃ・・・」と重い腰をあげて頑張りがちですが、結局長続きしない・・・。なんてことでお困りではありませんか?
でも大丈夫。スリム美人全員が、運動しまくりなのか、といったら実はどうでもないのです。実際のところ、運動で代謝を上げるのは至難のワザ!!特に「運動は大嫌い!」という方は、無理な運動から解放されて、ストレスフリーのダイエットに切り替えていくチャンスです。
3-1、期待を大きく裏切る「たったこれだけ」の運動効果
わたし達のカラダの生命維持を担っている主なエネルギー源は脂肪と糖質の2つ。
ダイエットをしているとき、一生懸命運動をすることで脂肪を落とそうと頑張るわけですが、運動をすることによって最初に消費されていくのは、落としたいはずの脂肪ではなく糖質。
しかも糖質は、脳にとって欠かせない栄養源なので、運動をすることによって減少すると、運動後にやけに甘いものを欲したり、ものすごく強い空腹感を生み出すことによって、糖質補給をさせようとします。
だから、なかなか脂肪燃焼にまで辿り着かない・・・。
しかも運動後は、カラダを動かした気持ちになって、ついつ「今日は大丈夫」と思って食べてしまいがちですが、実はランニング30分で消費できるエネルギーはたった200キロカロリー程度(体重50㎏目安)。
200キロカロリーとは、菓子パン一つ食べたら、元どおりのエネルギー量なのです。継続的にジムに通っていてもなかなか痩せない理由は、こんなカラダのメカニズムにあったのかもしれません。
3-2、そもそも見直すべきは「太ってしまった理由」
運動でどうにかダイエットを成功させようとすると、一つの方法でダメなら、次は水泳・ダンベル・ズンバやエアロビクスなど、次から次へと運動方法を乗り換えてチャレンジしようとします。
しかし、大切なのは、「そもそもなぜ太ってしまったのか?」という根本的問題を解決することにあります。
太る理由は、ただ一つ。
それは「単に食べ過ぎている」から。
そこをかえりみず、運動でどうにかしよう!というダイエット方法には、やや無理があるようです。繰り返しますが、ランニング30分で消費できるエネルギー量はたった1つの菓子パン分だけ!
それならば、「太ってしまった理由=毎日の食生活」に対してアプローチしていくのが良さそうですね!
3-3、運動で痩せても必ずリバウンドをする
太ってしまった理由は、食べている量が消費量を超えてしまったから・・・でしたね。
例え、忙しい仕事とプライベートの間に、一生懸命ジムに通って痩せたとしても、太ってしまった理由であるはずの食生活は変わっていないということ。
つまり、運動によるダイエットに成功したとしても、その運動の頻度を下げたり、何かの理由で運動を中止した場合、「太ってしまった食生活」が変わっていなければ、カラダが元に戻るのは、いわば当然のサイクルかもしれません。
【まとめ】
いかがでしたか?
食事は、ダイエットの敵、ではなくむしろ上手に付き合っていきたい最高の味方だということがおわかりいただけたでしょうか。
カラダにとって必要な食材を食べないことは、栄養不足を招いているのと同じこと。栄養不足のカラダでは、美と健康はつくることができません。
ぜひ、スリム美人の食生活を参考に、「食べてやせるもの」を毎日の食生活にとり入れてみてくださいね!
Bardzo podoba mi się twoja strona. Dziękuję za świetne informacje i zapraszam na stronę o samochodach. Do zobaczenia!
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