こんにちはー！健っす。
大手スポーツクラブに勤務しながら、ボディビル大阪クラス別優勝、日本クラス別10位、年間のパーソナル件数は800件ほどあるガチなトレーナーが執筆するでー。
つまり記事の信頼性は、ある程度あるかなと思ってるで！
筆者は糖質制限推奨派でごわす
ボディビルダーやフィジークの選手、大幅な筋肥大を狙う人、または、格闘技や球技、陸上競技などの高いフィジカルを追求するアスリートの方々は、一般平均に比べ、多くの糖質が必要だと考えている。
が、逆に考えると、そういう競技をしていない99%の人たちは、基本的に糖質に偏った食生活を避けた方が健康的な体になるとも考えている。
なんでハードに動くためのガソリンを、ハードに動かない人が多量に摂取するねん、とね。
まだまだ研究段階だが、適切な糖質制限をすることにより、アレルギー反応が弱くなったり、免疫力の向上や、下手したらガンの予防や治療までに効果を発揮すると言うデータもある。
（正しくは、糖質を多量に摂取するとアレルギー反応や病気、ガンになりやすい）
と、言うわけで俺は適切な糖質制限を推奨しているわけだね。
少々極端だが、厚生省の推奨する栄養バランスは、バランスが悪いとすら感じているよ。
しかし、データが少ないことや、個人差があることは否めず、糖質制限に否定的な人も大勢いることも事実。
俺のこの言葉を完全に鵜呑みにせず、自分で実践したり、他の人の意見を聴いたりもして欲しいね。
さて今日もダイエットの話なんだけど
基本的にはダイエットは糖質制限を軸に考えた方がいいのは前述の通り。
でも今日は、いわゆる一般的なダイエットである「カロリー制限」を取り上げてみるよ。
ハードな運動を取り入れながら、並行して体重を減らしたい人は、こちらのほうがオススメできることが多い。
糖質がある程度摂取できるからだね。
つまり、糖質制限推奨の俺でも、カロリー制限ダイエットは状況によって別に悪い方法とは考えていない。
今日はその「糖質制限」と「カロリー制限」の違いを知ってもらい、なぜ俺が糖質制限を推奨しているのか、まで執筆できればと考えている。
具体的な計算その① カロリー計算の基礎
ここから情報が多くなるから頑張ってついてきてね。
というか、かなり小難しいことになるから、しっかり勉強したいという人や、トレーナー以外は読み飛ばしてもいいかもしれん。
そういう人は、「計算した結果のまとめ」まで飛ばしてね。
まず根本的カロリー制限ダイエットに必須となる考え方を2つ。
- １日の消費カロリー＞１日の摂取カロリーにする
- 摂取カロリーのPFCバランスを考える（P=タンパク質 F＝脂質 C＝炭水化物）
厚生省の定めるバランス及び、俺の経験則的に試して欲しいバランスは、カロリー計算で3:2:5
各栄養素のカロリーは、1g当たり、4:9:4（kcal）
そして１日の消費カロリーは、基礎代謝×生活強度で求められる。
（食事誘発性熱産生ってのもあるが、小さな値だしマニアックになりすぎるので割愛）
基礎代謝の求め方は、除脂肪体重×28.5で求められる。
で、そこに、どれくらい活発に生活しているのか、と言う生活強度指数をかけ算すると、一日で消費する大まかなカロリーが計算できる。
1日中座りっぱなしの人は×1.3、めっちゃくちゃ運動して仕事も肉体労働の人は×1.9。
そして体脂肪を1kg落とすためには約7200kcalの消費が必要。
ここまでが計算の材料。
具体的な計算その② 1日にマイナスするカロリーは？
イメージが付きやすいように、体重70kg男性のAくんと、体重50kgの女性Bさん、を軸に考えてみる。
二人共、比較的活発な性格で、仕事も遊びもアクティブで、日常的に運動をしており、2ヶ月で4kgのダイエットに取り組もう！と言う体で考えるね。
まずAくん。
体重が70kgで、体脂肪率が25％と仮定して、除脂肪体重が52.5kg。
基礎代謝量が×28.5で、1500kcalとし、生活強度指数はアクティブなため×1.7として、2550kcal。
これが1日で使うカロリー。
で、2か月で-4kgの目標だから、2か月で-28800kcalが必要。
(1kg落とすためには-7200kcalで、その4倍。)
2か月が60日とすると、1日当たりｰ480kcalすれば、理論上は-4kgになる計算。
Aくんは1日に2550kcal。-480kcalして、2070kcal。
ザックリいうと、目標の-4kgへは、1日の摂取カロリーを約2000kcalで2か月生活、が目安になる。
次、Bさん。
体重が50kgで体脂肪率が25%。除脂肪体重は37.5kg、基礎代謝の計算で×28.5=1068kcal、アクティブだから×1.7＝1816kcal。
約1800が1日に使うカロリーね。
同じく2か月で-4kgの目標として、1日に-480kcalが必要なので、約1300kcalで生活することが目標となる。
具体的な計算その③ 栄養素のバランス
Aくんは1日に2000kcal、Bさんは1日に1300kcalで2か月間、という結果になった。
ここからは、そのカロリーをどの栄養素で摂取するか、という話だ。
まず必須となるのがタンパク質で、ここを軸に考えてみよう。
タンパク質はダイエット中に必須なうえに、体脂肪になる可能性が限りなく低いので、積極的に摂取したいところ。
少々多めに見積もって、除脂肪体重の×3の摂取でいこう。
Aくんは除脂肪体重52.5×3＝157.5gで、カロリーが×4＝630kcal。
Bさんは除脂肪体重37.5×3＝112.5gで、カロリーが×4＝450kcal。
Aさんは2000kcalの制限の中に630kcalをタンパク質に使ったから、食べていいのは残り1370kcal。
同じ計算で、Bさんは残り850kcal。
続いて脂質を考えよう。
脂質は少なくともカロリーの中で10%、できれば20%の摂取が好ましい。
今回は20%で計算してみよう。
Aくんは2000kcalの20%を脂質で摂取する訳だから、400kcal分。
脂質は1gあたり9kcalだから、400÷9で、44gの脂質の摂取が勧められる。
Bさんは同じ計算で、目標カロリー1300kaclの20%で260kcal、28gの脂質の摂取が勧められる。
そして最後に残ったのが炭水化物。
Aくんは目標カロリーが2000kcal、タンパク質で630kcal、脂質で400kcal、残りの970kcalを糖質で摂取するので、4で割って約240gとなる。
Bさんは目標カロリーが1300kcal、タンパク質に450kcal、脂質に260kcal、残り590kcal。割る4して、約150gの摂取となる。
計算した結果のまとめ
体重70kgのAくんが2ヶ月で-4kgを目標にしたとき、一日の摂取カロリーは2000kcalが目安となる。
タンパク質160g、脂質44g、炭水化物240gの摂取が最初に試してみ欲しいバランスだ。
体重50kgのBさんが、同じ目標を持ったときは、一日の摂取カロリーの目標は1300kcal。
タンパク質110g、脂質30g、炭水化物150gが目安となる。
カロリー制限で大切なことは
俺がカロリー計算を指標にしたダイエットで、最も大切だと思うことは、PFCバランスだ。
タンパク質、脂質、炭水化物をどの割合で摂取するか、ってことだね。
このバランスがめちゃくちゃだと、カロリー計算の意味が全くなくなってしまうこともあるんだ。
例えばなんだけど、AくんとBさんが、一日に5000kcal、全て脂質で摂取したとしよう。
カロリー指標で考えると、オーバーカロリーなわけだから太ると思わせて…
実はめちゃくちゃ体重が減るんだ。
もちろん不健康になるって意味で。下痢が止まらなくなるだろうね。
別の例として、Aくんの目標カロリーの2000kcalを、タンパク質なし、脂質と炭水化物で補ったとしよう。
一日にチャーハンだけを2000kcal食べるイメージだね。
おそらくこのパターンはうまくダイエットが進まないと思う。
このように、カロリーが過剰でも痩せたり、逆に低カロリーでもダイエットが進まないといったことが容易に起こる。
カロリーを適切に制限した上で、適切なバランスまで考えないとダメだ、ってことだ。
つまり、買い物のときに食品のカロリーだけをみて「うわっ、カロリー高い！やめておこう！」などと言っている人は、少々知識が乏しい。
もしかしたら不足しがちなタンパク質が原因でカロリーが高くなっている可能性もあるんだからね。
繰り返しになるが、適切なバランスが大切なんだね。
今回は4:2:6で計算したので、まずはこれを参考にしては？という感じ。
筆者はなぜ糖質制限にこだわるのか
ここまでカロリー指標のダイエットを説明し、しっかり管理できていれば有効、とのニュアンスで説明しているが、それでも俺は糖質制限のほうをお勧めすることが多い。
その理由がいくつかあるので、箇条書きにしておく。
筆者が糖質制限を推奨している理由の記事も参考にしてね。
- エビデンス上、経験則でも、炭水化物6割は多い。アスリートは別だけど。
この記事の冒頭に書いた通り、糖質制限のほうが健康的だと考えている。 - タンパク質○○g、脂質○○g、炭水化物○○g、のように、個別に設定したい。
逆に言うと、カロリーの上限を気にして、必要な栄養素が足りなくなる懸念。 - カロリー指標は計算が面倒で、理解が困難。
糖質制限は、糖質を控えて、オイルは気にしないといった簡単明快、良い意味で大雑把に設定できる。 - 極論ではあるが、カロリーが過剰でも痩せることがあり、逆にアンダーカロリーでも太るケースもある。例外があることに違和感。もう少し突き詰めると、太りやすい炭水化物と、太る要素の少ないタンパク質が同じカロリーなのが意味不明。
- そもそもカロリーとは「その食品に火をつけてどれくらい燃えるか」という考え方が元らしい。火がついて燃える強さと、体内で行われる複雑な構造を同じにする時点でナンセンス。
こんな感じかな。
カロリー制限 vs 糖質制限はまだまだ論議の余地がたくさんある。
読者の皆様も、ご自身で考え、試し、自分なりの答えを見つけてみてはいかがだろうか？
停滞したらこだわり過ぎるとダメかも？
Aくん、Bさんは今回、タンパク質3、脂質2、炭水化物5というカロリーバランスで計算してみた。
実際このプランでダイエットを開始したら、結構高い確率で目標は達成できると思うんだけど、恐らく後半は停滞気味になることが多いと思う。
そして目標である-4g以上に、もっと痩せたいと考えたときは、このバランスをあえて崩すようにすると停滞打破の手がかりになるだろう。
3週間ほど体重や体脂肪の低下、見た目の変化がないようであれば、思い切って変えてしまったほうがいいことが多いね。
この手の話は、かなり個人差がでる。
自分に合った方法は、自分の体で試して実験するしかないんだけど、経験則的なオススメのバランスを書いておく。
エビデンスは一切ない。
タンパク質6、脂質1、炭水化物3
減量期のラストスパート用。アスリート向け。
タンパク質4、脂質5、炭水化物1
低糖質ダイエット。別名ケトジェニックダイエット。ハードに筋トレする人にはオススメできない。
バランスを変えて、様子を見てみる。停滞したらまたバランスを変える。
繰り返し実験することで、自分にあったダイエット方法が見えてくるはずだ。
管理が大変だけど頑張ろうな。
まとめ
- 糖質制限推奨派の俺が、カロリー指標のダイエットについて説明してみた
- カロリー指標でダイエットするなら「PFCバランス」が非常に重要
- それでも俺は糖質制限派
- 停滞したらPFCバランスを変えて実験しよう
ここまで読んで頂いてありがとうございました。
このブログでは、ダイエットや筋トレのちょっと気になる知識を日々更新しています。
よければブックマークや、SNSのいいね！、シェアなどをよろしくお願いいたします！
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