飲んでも太らない！ダイエット中の賢い飲み方
kimura yoshitaka普段はダイエットを心がけている方でも、付き合いで飲みに行ったり、ご飯へ行く機会が多くなりますよね。
そんな時でも大丈夫♪飲み会が続いても太らないどころか、痩せる人も！
その究極の方法をご紹介します。
もくじ
飲み会前にしておくこと
「夜にお酒を飲むから」と昼食を抜くことは、飲酒時に無意識に食べる量を増やしてしまう一因です。昼食は完全に抜くのではなく、主食の量を減らす程度にして摂取することをお勧めします。食べすぎることを前提に1食抜いても意味がなく、飲み会で食べすぎないことと、もし食べすぎたとしても次の食事で調整することを意識したほうがよいでしょう。
乳製品は炭水化物などと組み合わせることによって、血糖値の上昇を抑えることができます。また、牛乳などに含まれる多機能性タンパク質「ラクトフェリン」は内臓脂肪を減らすという報告もあります。アルコールなどの刺激物から胃粘膜を保護する作用もあるので、食前に牛乳を少し飲んでおくだけでも過食が抑えられてお勧めです。
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「お酢を使った料理」を1品オーダー
居酒屋は、脂質たっぷりの揚げ物や糖質たっぷりの焼きそばなど、誘惑がいっぱいの危険な場所です。しかし、おつまみの種類が豊富なので、選び方によっては「居酒屋＝ダイエットしやすい場所」ともいえます。
食べ物をオーダーするときは、ぜひ「酢の物」を1品オーダーしてください。お酢は、血糖値の上昇をゆるやかにしてくれるのでおすすめです。
めかぶ酢やもずく酢などは、お酢のほかに食物繊維も豊富です。また、米酢、りんご酢などのほか、ワインビネガーや黒酢など、和洋中それぞれに合ったお酢があるので、比較的お酢を使ったメニューは探せると思います。
もし、酢の物がなかったら、餃子、唐揚げなどに、お酢をサッとひとかけしてみましょう。体脂肪の蓄積を防ぐ効果もあるほか、お酢で口の中の油っぽさを緩和してくれたりするので一石二鳥です。お酢がない場合は、レモンでもOKです。
居酒屋は「地味系おつまみ」ならOK
居酒屋の人気メニューは、どうしても脂質や糖質がたっぷりなものになりがちなので、こんなときは「地味系のおつまみ」を選んでみましょう。
脂質と糖質を代謝してくれるビタミンB群などの栄養が豊富な「枝豆」「きのこのソテー」「ほうれんそうのおひたし」「野菜たっぷりサラダ」などがあれば、最初に注文して、先にこれらの料理をお腹に入れてしまいましょう。冷奴やあさりの酒蒸しなどもおすすめです。
「地味系のおつまみ」をお腹に入れた後で、お酒を飲んだりほかのおつまみをいただいたりすると、脂質や糖質の多いものを摂りすぎずにすみます。「地味系のおつまみ」は、低カロリーなほか、ダイエット中に不足しがちな栄養も摂れるのでダイエットにはとてもおすすめです。
飲み会のあとは「トマトジュース」で締める
お酒を飲んだあとは、「トマトジュース」を飲むのがおすすめです。トマトジュースは「カリウム」などの栄養が豊富で、飲み会などで塩分の多いおつまみをとったときには、とくに重宝します。
また、トマトジュースは「アルコールの代謝」を高めたり、二日酔いを防いでくれたりすることが研究されています。カリウムが豊富なので、尿中への塩分と水分の排泄による「むくみ予防」も期待できます。
このほか、研究段階ではありますが、トマトには「脂肪燃焼を助ける働き」も期待されています。ビタミンCのほか、「リコピン」という強力な抗酸化作用のある成分やクエン酸も含まれているので、疲労回復効果や美肌効果も期待できます。
私もよくお酒を飲みますが、寝る前にトマトジュースを飲むようになってからは、二日酔いしづらくなり、朝に顔がむくむことも減りました。ぜひ、「お酒を飲んだあとはトマトジュース」を試してみてください。
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