60kg以上アラサー女子が糖質制限ダイエットをやってみた

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ダイエットに欠かせない「糖質制限」という食事。甘いものはダイエットの大敵!わかってはいるけれど続かなくて食べてしまう。
それ実は、間違った低糖質食品を摂取しているかも!
60kg以上のアラサー女子でもある方法で1年で約20kg減量できた方法をご紹介します。

糖質制限とは?

糖質制限は、元々はメタボリックシンドロームや糖尿病の患者向けに考えられた食事療法です。糖質が多い食事を控えながら、減量と体質改善を目的としているので、ダイエットにピッタリだと人気を集めています。

痩せやすい食事なのはもちろん、カロリー計算をしなくてもよいのが人気の理由の一つで、基本的には糖質制限を行っていれば脂質やたんぱく質は制限しなくてよいとされています。

わたしはパーソナルトレーナーのお仕事をやっている友人に指導してもらい、完全に糖質カット・脂質カットを目的とした食事を行なっていました。

そこで学んだ糖質が含まれる食事についてご紹介したいと思います。

健康の理由上からも完全糖質0を目指すことはお勧めしませんが、少しでも糖質を減らしたい場合は参考にしていただければと思います。

糖質が含まれる野菜

野菜さえ食べておけば健康的にダイエットになるでしょう!と思っていると、それは間違い。
野菜の種類によっても糖質の高いものや低いものがあります。

根菜類
大根
白菜
人参
芋類
レンコン
カボチャ
トウモロコシ

果物全般

お菓子を食べるよりもヘルシーでしょう!と思いがちですが、果物に含まれる「果糖」は糖質の一瞬。
たくさん食べすぎると糖質過多の原因になります。
ですが旬のフルーツには酵素も含まれており健康上よい食物ですので、食べ過ぎないように適量を摂取するようにしましょう。

糖質が含まれるお酒

ビール
カクテル
日本酒
ワイン
梅酒

2杯まで飲んでもいいもの

主に蒸留酒
・ウイスキー
・焼酎など
・ハイボール

ダイエットに適している食品

オートミール(燕麦)
こんにゃく
お刺身
塩焼きなどの焼き魚、蒸した魚
豆腐

緑の野菜
ブロッコリー
ほうれん草
小松菜
枝豆 など


無糖のヨーグルト
卵類(ゆで卵などは持ち運びもできておやつにも最適です!)
チーズ:ただし食べ過ぎはカロリーオーバーになります。

また、食べやすくするために糖質の多いタレやドレッシング、マヨネーズは付けないようにしましょう。

貝類:糖質は多少含まれていますが、ミネラルが豊富なため食べ過ぎなければ
ダイエットに適した食材になります。

カロリー0や、カロリーハーフの食品には注意が必要

また、カロリー0やカロリーハーフの食品は、ダイエット向けの食品として摂取されているかもしれませんが摂取には注意が必要になります。
その内容については、また別記事で詳しくご紹介させていただきます。

低糖質の食事を継続させるために

わたしは友人の食事指導を受けていましたので、1日で摂取した食事をすべて写真を撮って報告していました。

報告することにより「食べ過ぎって言われるかも…」と自分でも食事量や食事内容を見直すことができたと思います。
現在は食事報告は行っていませんが、スマホアプリで食べたものを記録してカロリー計算を行っています。
自分が摂取しているエネルギー量、食事の内容、間食などを自覚し、食生活の改善に繋げる「レコーディングダイエット」と同じ原理です。
これ以外でも、Twitterなどでダイエット垢を作って食事内容を報告したり、ダイエット仲間と励ましあって低糖質メニューを続けることができました。

糖質制限と運動を組み合わせて、リバウンド防止を

糖質制限はカラダを変えることができるダイエット法です。

しかしどんなダイエットも、体重を減らした後も継続していかなければリバウンドします。

それは糖質制限も同じです。筋トレなどの運動をうまく取り入れながら糖質を減らすよう意識し、苦痛を感じることのない糖質制限を行いましょう。

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