低炭水化物ダイエットで痩せる?メリット・デメリット

巷には様々なダイエット法があふれていますが、その中でも数年前に一躍注目を集めたのが「低炭水化物ダイエット」です。

痩せると評判の低炭水化物ダイエットですが、メリットだけでなくデメリットもあるようなので、行う前にチェックしておきましょう。

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低炭水化物ダイエットのメリット

低炭水化物ダイエットは名前の通り、炭水化物の摂取を控えてダイエットを行うという方法です。

ご飯やパン、麺類、イモ類といった炭水化物を多く含む食品を極力減らし、お肉などタンパク質、野菜といったビタミン類・ミネラル類を多く含む食品を意識して食べます。

痩せやすい体質を作れる

低炭水化物ダイエットのメリットとして挙げられるのが、「痩せやすい体質を作れる」という点です。

炭水化物の量を減らすと膵臓から、グルカゴンというホルモンが多く分泌されるようになります。

このグルカゴンは脂肪を分解する作用があると言われており、効率的に脂肪を燃焼させる効果が期待出来ます。

また、食後の急激な血糖値の上昇を抑制できるという点も、低炭水化物ダイエットのメリットです。

血糖値が急に上がってしまうと、インスリンというホルモンが作られます。

インスリンは別名「肥満ホルモン」とも言われており、分泌量が過剰になってしまうと身体に脂肪が付きやすくなるという特徴があります。

炭水化物を抜く事で脂肪が燃えて痩せやすい、そしてインスリンの分泌を抑え脂肪を付きにくい身体作りを行える点が魅力です。

健康的に痩せられるから安心

食事の量を減らすダイエット法の場合、様々な問題がありますが低炭水化物ダイエットは、炭水化物以外の食品は食べても良いので健康的に痩せられるというメリットがあります。

できるだけ摂取カロリーを減らそうと、お肉などのタンパク質を食べなかった場合、筋肉量が低下してしまい余計に太りやすい体質となってしまうので注意が必要です。

また、食事の量を減らす事によって、どうしてもビタミン類やミネラル類といった、健康維持に必要な栄養素も不足してしまうケースが多いようです。

低炭水化物ダイエットは、ご飯やパン、麺類といった炭水化物を多く含む食材は抜かなければいけないものの、他の食品は食べても問題ありません。

しっかりタンパク質やビタミン類・ミネラル類を補いつつ痩せられます。

食事を減らした事によって身体がだるい、肌荒れしやすくなったといった食事制限ダイエットで起こりがちな問題も、起こり難いという点がメリットです。

身体の事を考えつつ体重を落としたいという方に、低炭水化物ダイエットは向いていると言えるでしょう。

低炭水化物ダイエットのデメリット

我慢するストレスがかかるケースも

メリットばかりに目が行ってしまいがちの低炭水化物ダイエットですが、メリットもあれば当然デメリットも存在しています。

ご飯やパン、麺類といった炭水化物が好物という方の場合、食べられないというストレスがかかってしまうかもしれません。

好きな物を食べられないという事は、思っている以上に大きなストレスです。

我慢して食べなかった結果、食べたいという気持ちが爆発して炭水化物のドカ食いをしてしまうケースもあります。

また、我慢するダイエットはなかなか、続きにくいという点もデメリットです。

外食が多いという方の場合、低炭水化物の食事をする事自体が難しいと感じるかもしれません。

ご飯だけでなくパンや麺類も摂取を控えなければいけない為、外食する際はメニューを決める手間暇がかかってしまいます。

炭水化物だけでなく糖分を多く含むアルコールも避ける必要があるという点も、低炭水化物ダイエットだとストレスを感じやすい要因です。

特にビールや日本酒、チューハイといったアルコールは、糖分を多く含んでいるので低炭水化物ダイエット中は控える必要があります。

リバウンドしてしまう可能性が高い

ダイエットは痩せて成功という訳ではありません。

痩せた状態をキープしてこそ成功と言えるのですが、炭水化物を極端に抜く方法の場合、リバウンドしやすいというデメリットがあります。

極端に炭水化物を抜く事によって、低血糖値状態が続きます。

この状態で炭水化物を含む食材を食べてしまうと、急激に血中の糖分量が上昇するのが身体の仕組みです。

さらに低血糖状態が続いた事によって脳が糖分を余計に求めて、食欲が増進してしまいます。

低炭水化物の食事を止めた途端に、痩せた以上に太ってしまう可能性もゼロではありません。

炭水化物による糖分で余計に脂肪がついてしまうという恐れも、デメリットとして挙げられます。

食事を元に戻すとリバウンドしやすいという事は、大きなデメリットと言っていいでしょう。

リバウンドを予防するには徐々に食事の内容を戻し、少しずつ炭水化物を摂っていくといった工夫が必要です。

さらに炭水化物で摂った糖分を燃焼する為に、食事内容の見直しだけではなくウォーキングなどの運動を、取り入れる必要もあります。

最後に

炭水化物を控えるだけで痩せやすい体質になれる低炭水化物ダイエットですが、このようにメリットとデメリットが混在しています。
低炭水化物ダイエットにチャレンジする場合は、良い面と悪い面を考慮して行う事が大切です。

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