こんにちはー！
現役トレーナー、現役ビルダーの健っす！
今日はダイエットに取り組む時の「カロリー」の考え方についての記事だよ。
一応前置きなんだけど、カロリーは「参考」にはなると思う。
でも致命的な欠陥があることにはほぼ間違いないと思う。
ちなみに俺はカロリー計算を全くしない。
カロリーが当てにならない理由
まず三大栄養素のカロリーなんだけど、
- たんぱく質
４キロカロリー - 炭水化物
４キロカロリー - 脂質
９キロカロリー
となっている。
で、ここからが大切。
皆様もご存知のとおり、炭水化物（糖質）を過剰摂取したら太りやすいよね。
で、鶏のささみなどのタンパク質は太らないよね。
？
たんぱく質 ４キロカロリー 太らない
炭水化物 ４キロカロリー 太る可能性がある
？
脂質にも似たようなことが起こる
悪質なオイル ９キロカロリー （太る可能性が高い）
良質なオイル ９キロカロリー （太らない可能性が高い）
もういっこ例を。
血糖値が上がった状態でオイルを摂取 ９キロカロリー（太る）
血糖値が通常の状態でオイルを摂取 ９キロカロリー（太らない）
なんで同じカロリーなのに、太るか太らないが変わるんでしょうねぇ。
カロリーってそもそも何？
カロリーの元々の定義は、「1グラムの水の温度を標準大気圧下で1℃上げるのに必要な熱量」である。ただし水の比熱はその温度によって異なり、0℃で 4.218 J/g、34.5℃で 4.178 J/g の最小値、100℃で 4.216 J/g となる。そのため、何度の水で定義するかにより各種の「カロリー」が生まれた。
https://ja.wikipedia.org/wiki/%E3%82%AB%E3%83%AD%E3%83%AA%E3%83%BC
要は水を温めるときに使うエネルギー。
いやごめんなさい、今は水じゃなくて、体の話をしているんです。
関係なくね？
ダイエットに大切なことは
- 糖質の管理
- 良質なオイル
- 運動
この３つが最重要だと思う。
確かにカロリーを減らそうと努力すると、現実的には糖質が減るから痩せるとは思う。
でもそれは同時に太らないたんぱく質や、良質なオイルも制限してしまうことも多いだろうから効率が悪くなると思う。
カロリーを計算するのであれば、三大栄養素の比率も計算せよ
それでもカロリーを計算してダイエットをしたい人は、三大栄養素のバランスを計算してみよう。
これをPFCバランスという。
P＝たんぱく質
F＝脂質
C＝炭水化物
だね。
俺は適度な糖質制限を推奨しているので、
P30% F50％ C20% これくらいのバランスで行っている。
これを目標に設定した摂取カロリーを合わせて計算するわけだ。
これに関する知識はまた今度記事にしようと思うよ。
まとめ
- カロリーは目安 俺は一切計算していない
- 糖質とオイルの管理が最優先
- カロリーベースで計算したいならPFCバランスを考えよう
以上！
Summarize why you don’t have to worry about calories when you’re on a diet
Hello!
Active trainer and active builder!
Today is an article about the concept of “calorie” when working on a diet.
For the time being, I think that calories can be helpful.
But I think it’s almost certain that there are fatal flaws.
By the way, I don’t calculate calories at all.
Reasons why calories are not reliable
First of all, it ’s the calories of the three major nutrients,
protein
4 kcal
carbohydrate
4 kcal
Lipid
9 kcal
It has become.
And here is important.
As you all know, it ’s easy to get fat if you overdose carbohydrates.
And protein like chicken breast fillet doesn’t get fat.
?
Protein 4 kcal not fat
Carbohydrates 4 kilocalories may be fat
?
Similar things happen to lipids
Malicious oil 9 kilocalories (highly likely to get fat)
Good quality oil 9 kilocalorie (high possibility of not getting fat)
Another example.
Ingest oil with increased blood sugar levels 9 kcal (fat)
Intake oil with normal blood sugar level 9 kcal (not fat)
Why is it fat or not fat even though it is the same calorie?
What is calorie in the first place?
The original definition of calories is “the amount of heat needed to raise the temperature of a gram of water by 1 ° C. at normal atmospheric pressure”. However, the specific heat of water varies depending on the temperature, which is 4.218 J / g at 0 ° C, 4.178 J / g at 34.5 ° C, and 4.216 J / g at 100 ° C. Therefore, various “calories” were born depending on how many times the water is defined.
https://en.wikipedia.org/wiki/%E3%82%AB%E3%83%AD%E3%83%AA%E3%83%BC
In short, the energy used to warm the water.
I’m sorry, now I’m talking about the body, not the water.
Regardless?
What is important for dieting
Carbohydrate management
Good quality oil
motion
I think these three are the most important.
Surely, if you try to reduce calories, you can lose weight because it actually reduces sugar.
But I think it will be less efficient because it will often limit the fat protein and good quality oil.
If you are calculating calories, calculate the ratio of the three major nutrients.
If you still want to eat calories and diet, try calculating the balance of the three major nutrients.
This is called PFC balance.
P = protein
F = lipid
C = carbohydrate
That’s right.
I recommend moderate sugar restriction so
P30%, F50%, C20%.
The calorie intake set for this goal is also calculated.
I will write about this knowledge again this time.
Summary
Calories are a guideline. I have not calculated anything
Sugar and oil management is a top priority
If you want to calculate on a calorie basis, consider PFC balance
that’s all!
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