低カロリーダイエットで痩せる?メリット・デメリット

低カロリーダイエットは、様々なダイエットの中でも効果が高く、体にとって比較的負担が少ないダイエット方法です。

もちろん、メリットだけでなくデメリットもありますが、それらを把握した上で適切に行えば、高い効果を得ることができます。

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低カロリーダイエットとは?

そもそも低カロリーダイエットとは何かというと、その名の通り1日に摂取するカロリーを抑えることで、痩せていく方法です。短期間でも効果があり、すぐに取り組みやすい方法でもあります。

痩せるためには運動をしてカロリーを消費するよりも、食事の内容を変えた方が簡単で楽に行うことができます。

例えば、1時間走り続けた場合の消費カロリーは、個人差があるもののおおよそ500kcal程度です。

しかし、同じ分のカロリーを摂取しないよう、食事の内容を変えたり間食をストップさせた方が、時間もかからず効率よく行えます。

もちろん、痩せるためには適度な運動も必要ではあり、あくまでカロリーを減らすことを考えた場合は、効率が良いのは食事内容を変える方法ということになります。

決して、運動よりも低カロリーダイエットの方が優れているというわけではありません。

そもそも、本来の健康的な姿は、適度な運動とバランスの取れた食生活、規則正しい生活習慣が必須です。

そのことからも分かるように、運動は健康的な生活のためにも不可欠な要素です。

低カロリーダイエットの種類と方法

低カロリーダイエットにはいくつかの種類がありますが、大きく分けると、断食もしくはカロリーコントロールのどちらかの方法に分かれます。

断食

断食とは、その名の通り食事を断つ方法です。

最近では、美容や健康面でも効果があると知られ、毎日ではなく部分的に断食を行うようなダイエットが人気となっています。

摂取カロリーを断食分だけ丸ごと抑えられることから、効果はかなり高めで、短期間ですぐに変化が実感できる方法です。

カロリーコントロール

カロリーコントロールの場合は、1日に摂取するカロリーを計算して、それに基づいた食事を摂る方法です。

断食程の即効性はありませんが、自分のペースで、目標に合わせて無理なく続けることができます。

置き換えダイエット

そして、これら二つのダイエットの中間に位置するのが、置き換えダイエットです。

普段の食事内容を低カロリーな食事に変えることで、1日の摂取カロリーを抑制する方法です。

効果が出るのもそこそこ早く、食事を摂らないわけではないため断食程ストレスがかかりません。

あらゆるダイエットの中でも効率がよく、続けやすい方法になります。

低カロリーダイエットのメリット

効率が良い

低カロリーダイエットのメリットは、何といっても効率の良さです。

そもそも体に脂肪が付いてしまう仕組みは、体が消費するカロリーよりも摂取するカロリーが多いことが原因です。

消費されずに余ったカロリーは、脂肪として体内に蓄積されていきます。

そしてその状態が積み重なった結果が、肥満体型です。

つまり、食事の内容を低カロリーなものに変えることで摂取するカロリー自体を抑え、それ以上のカロリーが体で消費されていれば、自然と痩せることになります。

このことから、カロリー摂取を簡単に大きく減らせる低カロリーダイエットは、非常に効率的で効果が高いと言えます。

続けやすい

また、続けやすい点もメリットです。

断食の場合は別かもしれませんが、それ以外の2つの方法であれば、比較的ストレスを少なくして行うことができます。

食事を摂らないわけではなく内容を変える方法であり、毎日激しい運動を行うわけでもありません。

それでいて、日々確実に効果が現れていくため、継続して行いやすいと言えます。

また、初めての人でもすぐに始められる手軽さがあります。

低カロリーダイエットのデメリット

万能な方法に思える低カロリーダイエットですが、一方でデメリットがあることも知っておきましょう。

筋肉が落ちやすい

まずは、筋肉が落ちやすい点です。

食事制限に頼った方法であることから、筋肉を鍛えていかないと、その分体の基礎代謝が下がり、消費されるエネルギー量が減少します。

そうすると、ダイエットを止めたあとにリバウンドしやすくなったり、体重は減っても体全体の見栄えが悪くなってしまうことがあります。

よって、適度な運動や筋トレを行うことは、非常に重要です。

栄養不足

次に、栄養素が不足する可能性があります。

食事制限を行えば、それだけ摂取する栄養素にも偏りが出てしまいがちです。

特に、たんぱく質やビタミン、ミネラルは私たちの健康維持に欠かせない成分であり、不足しやすい成分でもあります。

そのため、なるべくこれらの栄養素を摂ることを意識して行う必要があります。

リバウンド

他にも、低カロリーダイエット自体がリバウンドしやすい方法です。

摂取カロリーが少ないことで体が飢餓状態となると、一度の食事で通常よりも多くのエネルギーを摂取しようとします。

そうすると、通常の食事に戻した後にリバウンドしてしまったり、食事制限を続けている途中で停滞期が訪れることがあります。

最後に

低カロリーダイエットは、取り組みやすく効果が高い方法ではあるものの、栄養バランスが崩れたり、得られる効果の高さに限度がある方法です。
行う場合は、これらのメリット、デメリットをよく知った上で、適切に行うようにしましょう。

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