【初心者向け】プロテインの話 ダイエット編

さて前回はマッチョになりたい人向けにプロテインの話をしたが、今日はダイエットを目的にした記事やで。

今日も結論からまとめると、マッチョ化ほどではないが、プロテインは利用するべきだと思う。

数年前に「プロテインダイエット」という言葉が流行ったが、どれくらいの人が本質を理解しているのだろうか。
ジムなどに通っておらず、どうしても情報が不足している人たちは多いと思う。

「プロテインを飲んだら痩せますか!?」
もううんざりするほど質問されたこの内容。
今の食生活のままプロテインを追加したら、変化なしか、むしろ太ると思う。
プロテインは痩せる魔法のサプリメントじゃないんだよ!

まずは前回の記事と被る内容のものをまとめる。

  • プロテインの種類はコスパを考えてWPIでOK。乳製品になるね。
  • 100g中80g以上のたんぱく質が入っていればいい商品
  • 味はお好みで選ぼう
  • 摂取は朝ごはんと、昼と夜の間食に20g~30gくらい飲もう
  • 運動はやったほうがいいに決まっている

さて、ここからは「プロテインダイエット」の本質をできる限り分かりやすく説明する。

プロテインダイエットのメリット その1
そもそもたんぱく質は太らない!

プロテインは80%以上がたんぱく質。
たんぱく質はかなり特殊な状態でないと脂肪には変換しないと考えていい。
のこり20%弱は炭水化物や脂質が入っているので、完全に太らないとは言い切れないが、甘いジュースやカフェオレなどに比べれば10倍(適当)太らない!
つまり、お腹が空いたら甘いものを我慢してプロテイン、これだけや痩せる人も多い。

最近のプロテインは美味しいのもメリットの一つだね。

あと18時以降絶食ダイエット、有効だと思うけど、上記の理由によりプロテインは例外にしていいと思うよ。
飲め飲め!

プロテインダイエットのメリット その2
飢餓状態からの爆食を抑制せよ!

これはエビデンスがある情報で、朝ごはんを抜くと、昼食と夕食が増える傾向にあり、更に代謝が上がらないため、逆に太る傾向にあるようだ。

噛み砕いて言うと、

  1. 朝抜いたろ!
  2. 腹減った(食欲増加)
  3. しんどい(代謝上がらない)
  4. めっちゃ食べたろ!

こんなことが起こる。

そこで登場するのがプロテイン。
たんぱく質には食欲を抑制する作用があるらしい。(ちなみに脂質にもある)
仮に朝食を抜いている人、もしくはパンだけしか食べていない等たんぱく質がない人は、朝食にプロテインの摂取をおすすめする。
代謝を上げて、筋肉の分解も抑制し、食欲も抑制する。
ちなみにバナナダイエットは同じような作用を利用している。

プロテインダイエットのメリット その3
置き換えで摂取する

上記2つに比べると、少々ハードになるが、置き換えダイエットはおすすめの方法。
短期的にやるほうがいいね。

方法は単純で、3食のどれかをプロテインに置き換えるだけ。
夜>昼>朝
この順番で痩せる。でも辛い。

ちなみに絶食でも痩せるけど、代わりにどんどん筋肉が落ちて代謝が落ちちゃうよ!
絶対におすすめできない。

プロテインダイエットのメリット その4
すげえ楽

シェイカーでシャカシャカするだけでできる。
朝とかどうしてもきっちりとした食事を作るのがしんどい時とかに重宝するね。

外に持って行いくときはシェイカーに粉だけ入れて持っていくのがおすすめ。
もっと言うと、シェイカーを多めに用意しておくと便利なことが多い。
俺の家10個くらいシェイカーあるよ。

まとめ

  • プロテインは太る可能性が少ないから間食にどうぞ
  • 朝に摂取すると、代謝アップと、爆食抑制に
  • ハードに頑張りたいなら夜をプロテインに
  • 作るのが楽

以上っす!

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[Beginners] Protein story Diet
 
I talked about protein to Macho last time, but today is an article aimed at dieting.

To sum up from the conclusion today, I think protein should be used, although not as much as macho.

The word “protein diet” became popular a few years ago, but how many people understand the essence?
I don’t think there are many people who don’t go to gyms and lack information.

“Can I lose weight if I drink protein?”
This content was questioned to the point of being tired.
If you add protein as it is now, I think it will change, or rather fat.
Protein is not a magical supplement to lose weight!

First of all, I will summarize the previous article and the contents that I suffer.

As for the type of protein, WPI is OK considering COSPA. It ’s a dairy product
Products that contain 80g or more of protein in 100g
Choose the taste you like
Consume about 20g-30g for breakfast and for lunch and dinner
Now, I will explain the essence of “protein diet” as easily as possible.

Advantages of protein diet, part 1
In the first place, protein is not fat!

Protein is more than 80% protein.
It can be thought that protein is not converted into fat unless it is in a very special state.
Less than 20% of the rest contains carbohydrates and lipids, so it can’t be said that it doesn’t get fat completely, but it’s 10 times (appropriately) fatier than sweet juice or cafe au lait!
In other words, if you are hungry, many people put up with sweets and lose protein.

One of the benefits of recent protein is that it is delicious.

I think fast diet after 18:00 is effective, but I think protein can be an exception for the above reasons.
Drink it!

Advantages of protein diet # 2
Control explosions from starvation!

This is evidenceful information, and if you skip breakfast, it will tend to increase lunch and dinner, and will not gain more metabolism, so it will tend to gain weight.

Chew and say

Get out in the morning!
Hungry (increased appetite)
Tough (not metabolizing)
I really ate it!
This happens.

That’s where protein comes in.
Protein seems to have an appetite-reducing effect. (By the way, it’s also in lipids)
If you have skipped breakfast or have no protein, such as eating only bread, we recommend eating protein for breakfast.
Increases metabolism, suppresses muscle breakdown and appetite.

Advantages of protein diet # 3
Intake by replacement

Compared to the above two, it is a little harder, but the replacement diet is a recommended method.
It ’s better to do it in the short term.

The method is simple: just replace one of the three meals with protein.
Night> Noon> Morning
You can lose weight in this order. But it ’s hard.

By the way, you can lose weight even with fasting, but instead your muscles will fall and your metabolism will fall!
I ca n’t recommend it.

Advantages of protein diet, part 4
Great comfort

You can do it with a shaker.
It can come in handy when it ’s hard to make a proper meal in the morning.

When taking it outside, it is recommended that you take only powder in a shaker.
In other words, it is often convenient to have more shakers.
There are about 10 shakers in my house.

Summary

Protein is less likely to get fat, so go for a snack
Ingestion in the morning increases metabolism and suppresses explosions
If you want to work hard, make the night a protein
Easy to make
That’s it!

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