こんにちはー！おはよー！こんばんわー！
現役トレーナー、現役ボディビルダーの健す！
先日、○○だけダイエットを考えてみた記事で、俺が高い評価をしている「プロテインの置き換えダイエット」について評価してみるよ。
そもそもプロテインの置き換えダイエットは有効なのか
有効だと思う。
そもそもダイエットには「低糖質」が非常に有効だ。
現在、炭水化物（糖質）の管理を一切していない人が、このプロテイン置き換えダイエットを導入したら、かなりの速度で痩せると思う。
具体的に食事を比較してみる
プロテインの栄養素は、スタンダードなものだと、
タンパク質25g 炭水化物3g 脂質2g みたいなことが多い。
で、なにも考えていない夜ご飯。とあるコンビニの胸肉を使ったお弁当。
タンパク質30g 炭水化物87g 脂質23g 実際のところは夕食で弁当1個以上食べちゃう人も多いよね。
さてやはり比較は炭水化物。大きな差が出ているよね。
俺はどちらかというと低糖質の食生活を推奨しているので、糖質をしっかり摂取する必要はないと思う。
低糖質推奨の記事はこちらも参照
そして脂質。こちらも大きなさが出ている。
糖質がなかなか高い値になっているので、血糖値が上がる。
血糖値が上がると「太るぜ！」というスイッチが入り、そこに脂質があると大変だ。
朝、昼、夜、どこで置き換えをするべき？
効果はほとんどの場合、夜＞昼＞朝、の順番。
理由はシンプルで、ほとんどの人は夕食が多いから。
その多い夕食を強制的にプロテインに置き換えるんだから有効に決まっている。
そして「つらさ」はその逆になって、朝が楽で、夜がつらい。
ここは「継続できるのか」ということに集約する。
例えばだけど、家で食べる通常の夕食をプロテインにして、週２回の外食は普通に食べる、というのもおすすめだね。
1週間のトータルで評価することが大切だね。
どのプロテインを選ぶべき？
吸収が遅いタイプのプロテインがいいね。
具体的には大豆プロテインか、カゼインプロテインがいいと思う。
腹持ちがいいらしいしね（いいらしい、というのは俺自身が自覚できない）
糖質量の少ないものを選ぶことが一番大切と言ってもいい。
アルプロンの大豆プロテイン。（画像クリックでAmazonにリンク）
味は美味しい。
ボディビルダーの野郎がいうのは信用できないって？
嫁が美味しいと言っています。
コスパも良い。
バルクスポーツのビッグカゼイン。
こちらもコスパ重視の商品で、普通に美味しい。
チョコ味貼ったけど、結構バリエーションがあるよ。
量は？何で溶かす？
プロテインの粉の量で30g～50gくらい。
溶かすのは、味と糖質量を考えると、豆乳がおすすめだね。
水の方がよりストイック。
筆者はなぜ置き換えをしているのか？いつしているのか？
俺は朝食がプロテインだよ。
ついでに、CLAとビタミンミネラル、グルタミンを摂取する。
朝を置き換える理由は、準備が楽だからという1点。
朝から高たんぱくの食事を作るのがしんどい。洗い物もしんどい。
楽な方法を追求するとこうなった！
楽な方法じゃないと継続できないんだよね。
朝一からタンパク質を30g～40g摂取して、筋肉の維持に繋げるんだね。
まとめ
- ダイエットに置き換えプロテインは有効
- 夕食を変えると効果が大きい
- プロテインは吸収が穏やかな大豆かカゼインを
- 楽なことが継続ひ大切
以上！
Summarize protein replacement diet methods. Impressions you tried yourself!
Hello! good morning! Good evening!
The active trainer and the active bodybuilder are healthy!
The other day, I’m going to evaluate “Protein Replacement Diet”, which I highly appreciate in an article that only considered XX diet.
Is a protein replacement diet effective in the first place?
I think it is effective.
In the first place, “low sugar” is very effective for dieting.
I think people who don’t have any carbohydrate (sugar) management at this time will be able to lose weight at a considerable rate if they introduce this protein replacement diet.
Compare meals specifically
Protein nutrients are standard,
Often 25g protein, 3g carbohydrates, 2g lipids.
So, I don’t think about anything at night. Lunch box using a breast from a convenience store.
Protein 30g, Carbohydrate 87g, Lipid 23g Actually, there are many people who eat one or more lunch boxes at dinner.
Well, the comparison is carbohydrate. There is a big difference.
I’d rather recommend a low-sugar diet, so I don’t think it’s necessary to take it well.
See also here for articles on low sugar recommendations
And lipids. This is also a big thing.
Because sugar is quite high, blood sugar levels rise.
When the blood sugar level rises, the switch “That’s fat!” Is turned on, and it’s hard if there is lipid.
Where should I replace in the morning, noon, night?
In most cases, the effect is night> noon> morning.
The reason is simple, because most people have a lot of dinner.
It is decided that it is effective because the dinner is forced to be replaced with protein.
And “Tusasa” is the opposite: morning is easy and night is hard.
This is summarized as “Can we continue?”
For example, it’s recommended that you use a regular dinner at home as protein, and eat out twice a week.
It is important to evaluate the total for one week.
Which protein should I choose?
I like slow-absorbing proteins.
Specifically, I think soy protein or casein protein is good.
It seems that he has a good stomach (I do n’t realize that it ’s good)
It can be said that the most important thing is to choose one with a low sugar content.
Alpron soy protein. (Click on the image to link to Amazon)
The taste is delicious.
You can’t trust what the bodybuilder guy says?
Says the bride is delicious.
COSPA is also good.
Big casein for bulk sports.
This is also a product that emphasizes COSPA and is usually delicious.
I put a chocolate taste, but there are quite a few variations.
How much is it? What is it dissolved in?
The amount of protein powder is about 30-50g.
Soy milk is recommended for the taste and sugar mass.
Water is more stoic.
Why is the author replacing it? When are you doing?
I have breakfast protein.
Next, take CLA, vitamin minerals, and glutamine.
The reason for replacing the morning is that preparation is easy.
It ’s hard to make high-protein meals in the morning. Washing is also difficult.
It became like this when pursuing an easy way!
You can’t continue without an easy way.
Ingesting 30g to 40g of protein from the beginning of the morning leads to muscle maintenance.
Summary
Replaced with diet protein is effective
Changing the dinner is more effective
Protein should be mildly absorbed soy or casein
Easy things are important
that’s all!
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