こんにちはー！こんばんわー！こんにちは！
現役トレーナー、現役ボディビルダーの健っす。
今日はダイエット中の外食の話だよ。
今日の結論は、焼肉や焼き鳥、ステーキなどの肉肉しいものならダイエット中に食べても大丈夫！
ただし条件付き。
筆者は減量中に外食する？
ダイエット中でも外食のお誘いって結構あるよね。
本当に気合の入ったダイエットじゃない限りは、１～２週間に一回くらいは食べてもいい日を作ってもいいと思うんだ。
チートデイって考え方もできるし、計画性を持って食べるなら問題ないと思う。
チートデイに関する記事はこちら
俺は減量中だと外食の頻度はかなり減る。
家で作ってもらったほうが栄養素のコントロールがしやすいからね。
でももし外食をするとしたら、焼肉や焼き鳥！
友達に誘われたら「肉にしよう！」とお願いしよう。
ビジネスシーンでも真剣にカラダづくりに取り組んでいるのであれば、僭越ながらお店のジャンルの提案をしていいと思う。
話のネタにもなるし、悪い印象は与えないんじゃないかな。知らんけど。
なぜ焼肉や焼き鳥？
端的に言うと、超低糖質に出来るからなんだ。
肉が太りやすいという誤った考えをする人はもういないよね？
そんな記事はこちら
確かに焼肉や焼き鳥でたくさん食べると、オイルは過剰になるが、しっかりとした低糖質ができていればそのオイルは悪さをしないというイメージを持って欲しい。
持論だが、週に１回程度ハイオイルな日を作ったほうが体にとっていい気がする。
つまり週間イメージをまとめると、月曜日～土曜日は適切な低糖質、日曜日は外食で超低糖質＋肉をガッツリ食べる。
おー、うまく減量できそうな気がする。
肉をしっかり食べる際の注意点は？
ずばり「しっかりと低糖質にする」ことだ。
厳しめに言うが、タレではなく「塩」で食べよう。
野菜はセーフ。
お米なんてもってのほか。〆のアイスも我慢だ！
お酒も低糖質ね。ハイボールや焼酎。
お肉の種類は？
「ハイオイルでOK」と書いた通り、脂身はほとんど気にしなくていいと思うんだ。
焼肉ではタンでもハラミでもホルモンでも大丈夫。
焼き鳥でももも肉OK。
マジて繰り返しになるけど、超低糖質が前提だからね！
チートとしても有効？
普段の減量の方法を、ミドルカーボでローファット、つまりカロリー指標で行う人はお肉によるチートはオススメ。
エビデンスは一切ないんだけど、経験則と周りの意見。
チートは簡潔に言うと、「日頃から足りていない栄養素をガッツリ補給」という考え方ができる。
日頃からオイルを抑え気味で行っているなら、２週間に一回程度は肉をしっかり食べるような日があったほうがいい気がする。
まとめ
- 外食をするなら肉を食え
- 肉の種類も制限なし
- ただし超低糖質にしよう
- ハイオイルはもしかしたら優秀なチートになるかも
以上！
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