おかゆダイエットでダイエットに成功するためには?

ごはんの代わりにおかゆを食べる「おかゆダイエット」を知っていますか? 一日3食のうち、1食をおかゆに変えるだけの簡単ダイエットです。

ごはんを食べつつカロリーカットができ、満腹感も得られるおかゆダイエットの3つのポイントを紹介します。

スポンサーリンク


1 おかゆダイエットで痩せる6つの理由

おかゆダイエットとは、主食をおかゆに置き換えるだけで痩せられると人気のダイエット法です。

ご飯よりも水分を多く含むおかゆは、たくさん食べても低カロリーで少量でも満足感を得られますから、食事制限ダイエットより続けやすく、ダイエット効果が実感できるのです。

そこで、おかゆの美容とダイエット効果についてお伝えします。

おかゆの美容・ダイエット効果

・低カロリー
・消化吸収が早く、満腹感を感じやすい
・内臓への負担を軽減し、美肌を叶える
・温かいおかゆを食べると、体が温まり代謝アップ
・水分の摂取量が増え、便秘解消
・おかゆは温かいので、ゆっくり食べる習慣がつく

おかゆには、ダイエットの敵である早食い・食べ過ぎ予防効果、ダイエットに不可欠な代謝アップ、便秘解消効果があります。

これからお伝えするおかゆダイエットの失敗例も参考にして、コストがかからず気軽に始められるおかゆダイエットに挑戦してみましょう。


2 食べ過ぎ厳禁!空腹感に勝つ方法


おかゆを食べると満腹感を感じやすいのは、実は血糖値が急上昇しやすいからなのです。

すぐに満腹感を感じられるのは良いのですが、おかゆを食べて上昇した血糖値は下がるのも早く、食事を摂ってから空腹感を感じるまでの時間が短くなります。

しかし、空腹感を感じたからと言って高カロリーの間食をしてしまったり、腹持ちを良くするためにおかゆをたくさん食べたりしていては、逆に太ってしまいます。

おかゆダイエット中の無駄な間食とおかゆの食べ過ぎを防ぐためには、消化吸収に時間のかかるタンパク質や野菜を、おかずとしてしっかり摂取することが大切です。

栄養バランスの良い食事は美容と健康の基本ですから、ダイエット成功のためにも、栄養バランスを意識した食事を心がけましょう。


3 消化が悪くなる?おかゆの食べ方の注意点とは


水分量が多く柔らかいおかゆは、噛まなくても飲み込むことができますよね。

食べ物を咀嚼すると分泌される唾液には、消化に欠かせないアミラーゼという消化酵素が含まれています。

そのため、咀嚼回数が減ると唾液の分泌量も減少し、消化がスムーズに行われなくなってしまうのです。

そこで、唾液の分泌を促すためにも、おかずだけではなく、おかゆもしっかり噛んで食べるようにしてくださいね。

また、一定のリズムでしっかり噛むことで、食べ過ぎ予防、ストレスを軽減するなどの効果も期待できますよ。

食べ物の固さに関わらず、1口30回噛む習慣をつけましょう。


4 短期集中は危険!綺麗に痩せるためのポイント


すぐに痩せたいという気持ちが強い方ほど、極端なダイエットに走りがちです。

おかゆダイエットは、通常の食事を摂りながら、1日1食の主食だけをおかゆに置き換えるだけのダイエットです。

そのため、他のおかずは食べても良いのですが、短期で結果を出したい方の中には、おかずを抜いておかゆだけにする、3食全て置き換えるなど、自己流の方法で実践してしまう方も少なくありません。

その結果、おかゆを食べ過ぎてしまったり栄養不足になったりして、思うようなダイエット効果を得られなくなります。

たとえ無理な方法でダイエットに成功したとしても、短期間で痩せるとリバウンドしやすくなりますし、おかゆに飽きた反動で過食に走るリスクも高まります。

綺麗に痩せたい、痩せた状態をキープしたい方こそ、長期間かけてじっくりダイエットに取り組みましょう。


5 正しいおかゆダイエットのやり方


これまでお伝えしてきたようなおかゆダイエットの失敗を防ぐためには、正しいおかゆダイエットの方法を知っておくことが大切です。

そこで、おかゆダイエットの正しい実践方法についてお伝えします。

スポンサーリンク

おかゆダイエットの基本的な実践方法

・1日1~2食を目安に、主食をおかゆに置き換える
・よく噛んで食べる
・おかずでタンパク質やビタミン、ミネラル、食物繊維を摂取する
・間食をするなら、ナッツやドライフルーツなどを少量食べる
・規則正しい生活をする

おかゆは、炊飯器のおかゆメニューを活用すれば、簡単に作ることができます。

また、普通に炊いたご飯に水を加えて鍋に入れ、ふたをして5分程度煮るだけで美味しいおかゆができますよ。

おかゆの固さはお好みで選んで構いませんが、お米に換算した時に、いつも食べているご飯より少ない量にするのがポイントです。

ご飯からおかゆを作る時は、いつも食べている量の半量のご飯に、その2倍の量の水を加えて作るのがおすすめです。

さらに、おかゆダイエットに限らず、置き換えダイエット中は、これだけしていれば大丈夫という安心感と気の緩みから、生活リズムや食生活が乱れてしまうこともあります。

おかゆダイエットの効果を早く実感したい方は、規則正しい生活を心がけ、お伝えした正しい方法でおかゆダイエットを実践しましょう。

スポンサーリンク


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