一日一食ダイエットで痩せる?メリット・デメリット

一日一食ダイエットは、夜または昼しか食べないことで、食事の量を大幅に減らすことで痩せていく方法です。

やり方によってはとても効果的ですが、一日一食ダイエットにはメリットとデメリットがあるため、注意しながら実行しましょう。

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一日一食ダイエットとは?

一日一食が良い理由

一日一食ダイエットで食事をするタイミングは自由ですが、大抵は食事の時間にゆとりがある夜に食べることが多いようです。

三食の食事量を減らすとなると、毎回我慢しなくてはいけないため、続けていくうちにストレスがたまってくる傾向があります。

しかし食べないと決めれば意外と諦めがつくので、少ない量を小分けにして食べているよりも、思い切って食べることを止めてしまった方がダイエットが成功しやすくなる場合もあります。

食べる量が減ると食費がかからなくなるということも、一日一食ダイエットのメリットです。

一点豪華主義ではありませんが、浮いた分だけ少し贅沢をしてみると、一日一食ダイエットが楽しく続けられます。

旬の素材を使った食事を楽しんだり、珍しい食材を手に入れたりして、一日に一度しかない食事に凝ってみるのはダイエットの励みになります。

食事をしている時間も少なくなるので、空いた時間で他の事ができるという点もメリットになります。

休息を取るのも良いですし、体を動かしてみるのもダイエットの一環になります。

食べた直後に眠くなるという人は多いようですが、食事をしなければ眠気と戦う必要がなくなるので活動しやすくなります。

食事量を減らして胃腸を休ませる

一日一食になってくると、食べ物を消化している時間が短くなり、代謝機能が高まってくるというメリットがあります。

一日三食は健康的な食生活ですが、食べ物を消化して排泄するまでの時間は24時間ほどかかり、消化が悪いと言われている食べ物になると、さらに時間がかかってしまいます。

一日三食食べていて、一食の量が多く、さらに間食をしてしまうようなケースでは、胃腸はいつも活動しているため疲れている状態です。

一日一食ダイエットで食事の回数を減らしてみると、一日中働いていた胃腸に休息ができます。

今まで消化に使っていたエネルギーを代謝に回すことができるので、太りやすい体質を変えたい時には良いダイエットになります。

しかも、代謝が活発になってくると、老廃物の排出がスムーズになって要らない物質を体にため込まなくなるため、肌がキレイになるといった美容効果や、免疫力が高まってくるメリットもあります。

きちんと食べているのになぜか疲れてしまうという場合は、胃腸が働き過ぎている可能性があるので、一日一食ダイエットで胃腸を休めてみましょう。

一日一食を続けるデメリットとは

朝・昼・夜と食事を摂る生活リズムに慣れていると、一日一食は辛いかもしれません。

食事をしてから次の食事をするまでは24時間あるのですから、空腹でたまらなくなってくると食べ物のことばかり頭に浮かんでしまうことがあります。

その欲望が夕食で爆発してたくさん食べてしまうと、三食分と変わらないカロリーになってしまうこともあるので、結果的に一食にしている意味がなくなってしまうケースもあります。

空腹で胃酸だけが分泌されていると、胃が荒れてしまう原因になるので、胃腸が弱い人は要注意です。

食事の回数が少なくて空腹時間が長くなると、次に摂取する栄養の吸収されやすくなるため、身になりやすいというのもデメリットです。

相撲力士の食事回数は一日二食で、基本的に昼前と夜に食事をしています。

それでも力士があの体格を維持しているのは、1日の摂取カロリーが多い事と、食事回数が少ないため吸収率が高まっている事が理由だと考えられています。

ですから一日一食ダイエットで食べる回数を減らしたとしても、総カロリーに気を付けないと反対に体重が増えてしまう場合もあるわけです。

一日一食で気を付けたいところ

一日一食を始める前に、まずは少ない食事回数に体を慣らしましょう。

三食からいきなり一食にしてしまうと胃腸がびっくりしてしまうので、食べなくなる予定の二食は少しずつ量を減らしていき、消化の良い物を食べるようにして、食べなくても違和感のない状態に近づけていきます。

また、一日一食ダイエットに成功した後は、三食に戻した時にリバウンドしやすくなるので気を付けましょう。

少ない栄養で活動を続けていた体は成分を吸収しやすくなっているので、せっかく減った体重があっという間に戻ってしまったという経験を持っている人は多数存在します。

一日に一度しか食事ができないとなると栄養が限られてしまうので、色々な種類の食品をバランスよく食べることも大事です。

食事だけでは栄養が足りないと感じた場合には、飲み物やサプリメントで補うようにして、カロリーを抑えながら成分を摂取していきましょう。

糖質制限は効果的なダイエットですが、一食しか食べないのに糖質を抑えてしまうとエネルギー不足になってしまうので、糖質や炭水化物を適度に食べて活動エネルギーを蓄えていきます。

最後に

短い期間で痩せたい時に最適な一日一食ダイエットですが、カロリーが抑えられて胃腸を休ませられるというメリットだけでなく、リバウンドしやすい体質になるといったデメリットも発生します。
カロリーばかり気にしすぎていると、1日に必要なビタミンやミネラルが不足してしまうことも考えられるので、食事メニューを工夫しながらダイエット成功を目指していきましょう。

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