こんにちはー！
現役トレーナー、現役ボディビルダーの健っす。
今日は「肉は太らない」って記事だよ。
近年では痩せる方法として、オイルを適切に摂取することが推奨されてきた。
俺はとっても嬉しい。
だがしかし、まだまだ一般人や運動初心者の人の肉に対する偏見は厳しい。
「焼肉行こうぜ！」
「えー、太りそう」
これ、完全に間違いね。
極論だけど、肉だけ食べてたら爆痩せする
肉と野菜、飲み物はお茶か水だけにしてみよう。
ほとんどの人は１ヶ月で3kg以上痩せると思う。
太ってる人なら5kg以上痩せるんじゃないかな。
超低糖質の、ケトジェニックダイエットだね。
少々極端だが、これが「肉が太らない」と断言している理由だ。
オイルを摂っても太らないの？
糖質さえ低い摂取量なら、オイルは上手く脂肪になれないんだ。
つまり、糖質が太るスイッチだ。
確かに肉を毎日死ぬほど食え、っていうのはオイルが過剰すぎると思うが、かと言って太ったり、健康被害が出るケースは少ないと思う。
全ては低糖質がポイントだ。
オイルにもバランスってのがあって、ざっくり言うと動物性と植物性のオイルを摂取して欲しい。
量は自分の体重g～2倍gといったところか。
興味があったらオメガ3.6.9で検索してみてほしい。
健康に悪そう
こればっかりはやってみないと分からないが、ほとんどの人は健康になると思う。
免疫力が上がったり、アレルギーが緩和したり、ガン細胞の成長を抑止したり。
これらは多くのエビデンスが存在している。
もちろん否定的な意見の論文もあるのも事実なんだけど。
例えば、糖尿病を患っている人が、自分の判断で極端な低糖質にすることはおすすめできなかったり。
こちらの記事も参考に
とは言え超低糖質も現実的ではないと考える
まとめると、糖質を下げれば、肉をたくさん食べても太りにくい、という結論だ。
じゃあ現実的に、糖質は具体的にどれだけ下げればいいのだろうか？
0gにしているって人もいるが、たぶんウソだし、本当だとしたらとにかく制限が強すぎて人生楽しくなさそう。
経験則になるが、自分の体重g程度に節制できれば、十分効果が発揮されると考えている。
(体重が60kgの人なら糖質を60gにする)
その人の体質や、運動習慣に寄って適切な量が変わるんだけど、ひとつの目安にして欲しい。
肉の種類にオススメはある？
俺ボディビルダー。
よく聞かれる質問が「やっぱりササミしか食べないんですよね？」
これに対する回答は、ササミはほとんど食べてないよ、だ。
ダイエットのコンセプトにもよるけど、低糖質ダイエットをするならオイルは比較的多い値でも問題ない。
例えば鶏もも肉や、豚肉でも大丈夫。
むしろ強い空腹感や、倦怠感が出ている人は、オイルの量が足りないケースが多いと思っている。
具体的な低糖質のダイエットメニューを教えて
朝食
たまご3つ、ベーコン、豆乳をたっぷり入れたコーヒー（人工甘味料）
昼食
サラダチキン、サラダ(大)、オリーブオイル系ドレッシング、豆腐一丁、ホットコーヒー
運動後
ホエイプロテイン20g
夕食
ステーキ200g、サラダ(大)、ごまドレッシング、ハイボール
就寝前
ホエイプロテイン20g
まとめ
- 肉を食え
- 糖質を抑えろ
- 肉の種類は好きなもの
以上！よかったらシェアをお願いします！
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