置き換えダイエットで痩せる?メリット・デメリット

1日の食事は3回を栄養のバランスよく食べることで、毎日の健やかな生活を維持することができます。

でも体重が増えて落としたいときには、食事の量を減らすのが痩せるためには有効な手段であり、そのために置き換えダイエットは助けになります。

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置き換えダイエットとは?

置き換えダイエットとは、1日に3回食べる食事のうち、その1回から2回を低カロリーな食事にする方法です。

朝昼晩のどの食事を低カロリー食にしても構わず、1回から2回の食事のカロリーを控えることで、1日あたりの総合摂取カロリーを少なくすることができます。

食事でのカロリーが少なくなることで、体重も減少をするというのが仕組みです。

今までしっかりと3食を欠かすことなく食べてきた人にとっては、1回でも食事を減らすのは最初は大変ですから、取り組みやすい朝からが始めやすいです。

朝食を低カロリー食にすることで、その日のカロリーを減らすことができますが、午前はあわただしく過ぎるのですぐにランチタイムが来て、トライをするにもさほど大変ではないです。

1番効果的にカロリーを減らしてダイエット効果を出すのであれば、夜の食事を控えるほうが効果は高いです。

1日に2回の食事を低カロリー食にするのは長期的には向かないので、短期的に行うことです。

体重の減少はゆっくりですが、無理なく減量を目指すことができます。

置き換えダイエットをすることのメリット

置き換えダイエットを行うことのメリットは、ダイエットの結果がわかりやすいということです。

食事のカロリーを大幅に減らすので、体重は減りやすくなります。

運動をして体重を落としていくよりも、食事を制限するほうが体重を落とすには効率的なやり方です。

運動よりも食事制限が優秀であるというわけではなく、順調に体重を落とすには、食事制限と運動の組み合わせが最も効果的です。

体重を落とすことを考えた時、食事制限をすることは体重を落とすには楽だとも言えます。

1日あたりの食事を少ないカロリーにすることで、無理のないダイエットをすることができます。

食事を低カロリーなものにする方法ですから、簡単にできるダイエットです。

代わりの低カロリーの食事は、バリエーションも豊かであり、好みの種類を利用することができます。

ドリンクや野菜ジュース、酵素ドリンクにゼリータイプなど、飲み物などはポピュラーです。

低カロリーのダイエット食として、雑炊やスープなど、しっかりと食べられるメニューにすることもできます。

置き換えダイエットを実践する上でのデメリット

このダイエットをすることでのデメリットは、いくつかのポイントがあります。

1食から2食を置き換えるので、空腹感が若干強く出ることがあります。

食べるのを我慢することになるので、通常食に戻した時、我慢の糸が切れて好きなものを食べてしまい、今までの食事に戻すことでリバウンドを起こしやすくなります。

低カロリー食に利用する食事に関して、単品を常に食べる方法だと栄養のバランスが乱れやすくなることも考えられます。

単品の食材にするのは楽ですが、人間が健康を維持するには様々な栄養素が必ず必要になります。

ビタミン・たんぱく質・ミネラルなど、健やかな生命維持に必要な栄養が不足をすると、体調を乱しやすくなりますし、痩せにくくなるので要注意です。

栄養が不足をしないように、他の食事で栄養を調整して補う必要があります。

食事を大幅に制限するダイエットでもあるので、一気に痩せたとしても、それは脂肪ではなく筋肉が落ちる可能性もあります。

筋肉が落ちると基礎代謝が下がるので、太りやすい体質になります。

正しい置き換えダイエットのやり方

食事を低カロリー食にするにしても、正しい方法で実践することが重要であり、ダイエット効果を導き出して健康を維持するためにも、無理のない実践が大事です。

1日の食事を1回から2回、特定の置き換え食品に置き換える方法であり、それ以外は間食はしないようにします。

リバウンドをしないためにも、置き換えをいきなり始めるよりも、最初に準備期間を設けること、その後の復食期間も設けるようにすることです。

夜を置き換えるのは最も効果的ではありますが、毎日だとダイエットに大きなストレスになります。

1日1回の置き換えをするのであれば、朝昼晩をランダムにしたり、朝だけにするなど、変化をつけたほうがストレスは減ります。

準備期間と復食期間は、置き換えをする期間と同じ日数だけ設けて、リバウンドを防ぐことが肝心です。

置き換えをしてすぐに今までの食事に戻ると、体はカロリーを吸収しやすくなっているので、太りやすい状態です。

ゆっくりと置き換え食になれる期間を用意して、ダイエット後は回復食から時間をかけて、通常食へと戻すようにします。

最後に

置き換えダイエットで痩せることは可能であり、チャレンジをするにあたり、メリットとデメリットを把握しておくことです。
長期的に行うならば1日に1回だけ、低カロリーな食事に切り替えて、他の食事では栄養を考えた献立で食事をすることです。

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