糖質制限はダイエットだけではなく、健康にも良い!ただし条件付き。

今日は糖質制限で健康になるのかいな?という記事だよ。
今日も結論からまとめる。
個人的に糖質制限で一番重宝する食材は、ブランパン。

ほとんどの人が今より健康になれると思う。

俺は医者でも栄養系の専門家でもない。ので、今から各全てのことは「俺の考え」
大抵はエビデンスを参考にした正解を言っている自信はあるが、鵜呑みにして全てを信じ込まず、自分でも調べて考えてみるようにして欲しい。

さて本題だ。
糖質制限で、「ちょっとした異常」くらいの病気なら改善傾向に向かうものが多いと考えている。
まず俺の実体験から話そうと思う。

ちなみに条件付きってのは、

  1. 運動はしっかりやる
  2. 良質なオイルをしっかり摂る

後述する。

減量が終わった途端、喘息とアトピーが悪化!

もう見出しのまま。減量が終わったら色んな異常が発生する。
思いつくままに箇条書きにしてみよう。

  • 喘息の悪化
  • アトピーの発生
  • 筋肉痛が強くでる
  • 寝起きが悪い
  • 寝付きも悪い
  • 睡眠時間の増加

こんな感じだろうか。
内科の先生と話していて、やはりその先生も糖質の過剰摂取に関しては避けるべきだと明言。
全ての「炎症」は糖質が関与する関係か、とおっしゃっていた。
喘息とアトピーに関してはアレルギー反応が強く出ている感じ。
猫を飼っているだが、外出中は悪化はなく、就寝時にベッドに入ると悪化したりする。(猫がお昼に俺のベッドの上で遊ぶ)

で、減量期はこれらがほとんどない。感覚的には5%くらい。
他の原因もあるかと思うが、俺は糖質の過剰摂取が原因だと見ている。

糖質制限で健康になるというエビデンスはあるん?

めちゃくちゃたくさんある。
肥満改善はもちろん、血糖値関係、脳血管関係、ガンの予防から治療にまで効果があるというデータまで存在する。
そして俺が感覚的に実感のある、アレルギーに対する抵抗の強化、睡眠の質の向上、集中力の向上、このあたりのデータも存在する。
これらの実験が更に進み、万人に向けて公表できるようになるまで実証されれば、病気で苦しむ人が減り、医療費の大幅な削減に繋がる。

ピンポイントで論文を紹介したりはしていないが、目を通した感じ、肯定的な意見が多い印象を受ける。
10年後あたりが楽しみだなぁ。

糖質制限にデメリットは?

もちろんあるよ。
まず科学的なエビデンスの話は置いておいて、俺の実体験と、俺自身が実感のある事を話そう。

  • 筋量が減る
    タイトルにもある「条件付き」の1つなんだけど、糖質制限は何らかの運動と併用して欲しいんだ。
    糖質制限は悪く言うと「エネルギー不足」の状態なので、筋肉が落ちやすい状態と言ってもいい。
    運動なしで糖質制限をすると、筋肉がみるみる落ちていく可能性がある。
    イメージ的には60歳くらいまでなら問題無いと思うのだが、それ以降はどうだろうか。
    例えば筋肉不足で歩行が困難になり、寝たきりになることが想定される。
    寝たきりになると人生の楽しみ方が激変する。なんとか阻止しなければ。
    よく「オイルをしっかり摂ってケトン体をしっかり出せば筋量は落ない」という情報が出回るが、俺は感覚的には否定的。
    もっと多くのデータが欲しいね。
    運動はしっかりして、必要最低限の糖質は摂取し、筋肉を向上、最悪でも保つようにしたいところだ。
    ちなみに糖質制限で筋肉が落ちる現象を「糖新生」という。興味がある人は調べてみて。
  • 代謝が落ちる
    筋量が落ちれば基礎代謝も落ちる。当然だ。
    いざ更にダイエットを進めようと思ったとき、思いのほか苦戦する可能性がある。
  • 肝臓への負担に懸念
    これはほとんどの人が当てはまらないと思うが、例えば健康診断で肝臓の数値が悪い人だ。
    糖質制限を行うとなれば、多くの人が動物性のたんぱく質と脂質をたくさん摂取することになるだろう。
    軽度でも肝機能に障害がある人は、経過に注意して欲しい。

結局どうすればいいの?おすすめは?

  • 筋トレなどの運動をする
  • 菓子パンやお菓子などの大量摂取は避ける
  • 糖質は体重×1g~2gに制限する
    (体重が50kgの人は50g~100gの糖質にする)
  • オイルはしっかり摂取 MCTやココナッツオイルがおすすめ

こんな感じだろうか。
ハードな筋トレを併用する俺からすると、ケトンが出るようなしっかりとした糖質制限は否定的な考えだ。
とにかく筋量が上がらない。
が、過剰に糖質を摂取することにもメリットを感じない。
あくまでも「適度で適切な」糖質制限をおすすめしたい。

ハードなウェイトトレーニングをしていないのであれば、オイルをしっかり摂取することを前提にして、しっかりと糖質制限をしてみてもいいと思う。
痩せるし健康になるケースが多いと思うよ!

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Carbohydrate restriction is good not only for diet but also for health! However, with condition.

Are you going to be healthy by restricting sugar today? It’s an article.
I will summarize from the conclusion today.
Ingredients that are most useful for restricting carbohydrates are Blancpain.

I think most people will be healthier now.
I am neither a doctor nor a nutrition specialist. So from now on, everything is “my thoughts”
I am confident that I usually say the correct answer based on the evidence, but I don’t believe it all and I want you to look into it and think about it.

Well this is the main subject.
I think that there are many things that tend to improve if the disease is about “slightly abnormal” due to carbohydrate restriction.
First of all, I will talk from my actual experience.

By the way, the condition is
・ Exercise firmly
・ Take good oil
It will be described later.

Asthma and atopy worsen as soon as weight loss is over!
Still headline. When the weight loss is over, various abnormalities occur.
Make bullets as you think.

・ Deterioration of asthma
・ Generation of atopy
・ Strong muscle pain
・ Waking up is bad
・ Slow sleep
・ Increased sleep time
Is it like this?

Talking with an internal medicine teacher, he clearly states that excessive intake of carbohydrates should also be avoided.
He said that all “inflammation” involves carbohydrates.
I feel a strong allergic reaction with asthma and atopy.
I have a cat, but it doesn’t get worse when I go out, and it gets worse when I go to bed at bedtime. (The cat plays on my bed at noon)

In the weight loss period, there are few of these. Sensory is around 5%.
I think there are other causes, but I think it is due to excessive intake of carbohydrates.

Is there evidence that you can become healthy by restricting carbohydrates?
There are so many.
There are not only improvement in obesity, but also data related to blood glucose levels, cerebrovascular relationships, and cancer prevention to treatment.
And I have a sensory sense of enhanced resistance to allergies, improved sleep quality, improved concentration, and data around this.
If these experiments are further advanced and demonstrated until they can be released to everyone, the number of people suffering from illness will decrease, leading to a significant reduction in medical costs.

I haven’t introduced my papers in a pinpoint manner, but I feel that I have read through and many positive opinions.
I’m looking forward to 10 years later.

What are the disadvantages of carbohydrate restriction?
Of course.
First, let’s talk about scientific evidence and talk about my actual experience and what I feel.

・ Strength decreases
It ’s one of the “conditional” titles, but I ’d like to see carbohydrate restriction combined with some kind of exercise.
Speaking of carbohydrate restriction, it is a state of “insufficient energy”, so it can be said that muscles tend to fall.
If you restrict carbohydrates without exercise, your muscles may fall off.
I think that there is no problem until about 60 years old in terms of image, but what about after that?
For example, it is assumed that walking is difficult due to lack of muscles and people are bedridden.
When you are bedridden, the way you enjoy your life changes drastically. I have to stop it somehow.
I often get the information that if you take oil well and get out the ketone body, you won’t lose muscle mass.
I want more data.
You want to exercise well, get the minimum amount of sugar, improve your muscles and keep them at worst.
By the way, the phenomenon that muscles fall due to carbohydrate restriction is called “gluconeogenesis”. If you are interested, check it out.

・ Metabolism falls
If muscle mass falls, so does basal metabolism. Of course.
When you want to go on a diet, you may struggle.

・ Concerned about the burden on the liver
I don’t think this is true for most people, but for example, people who have a bad liver reading in a health checkup.
If you restrict carbohydrates, many people will consume a lot of animal protein and lipids.
People who are mild but have impaired liver function should watch the course.

What should I do after all? What do you recommend?
・ Exercise muscle training
・ Avoid large consumption of sweet buns and sweets
・ Carbohydrates are limited to body weight x 1g to 2g
(If a person weighs 50kg, use 50g to 100g of carbohydrates.)
・ Enough oil intake MCT and coconut oil are recommended
Is it like this?
From my point of view, when I use hard muscle training, it is a negative idea to have a firm carbohydrate restriction that produces ketones.
Anyway, muscle mass does not increase.
However, there is no merit in taking excessive carbohydrates.
I would like to recommend “moderate” carbohydrate restriction.

If you are not doing heavy weight training, you can try restricting carbohydrates on the premise that you are taking oil well.
I think there are many cases that are thin and healthy!

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