ダイエット中のお酒の飲み方には注意!お酒ダイエットを成功させる秘訣

お酒はダイエットの敵だと思っていませんか??もちろん、飲み方や食べ合わせによっては太りやすくなることもありますが…飲んでも太らないという方法を知っていればより楽しくお酒も楽しめますよね??そんな方法知りたくありませんか?

お酒ダイエットの効果は?


慶應義塾大学特任教授で栗原クリニック東京・日本橋院長の栗原毅先生によるとお酒飲み方次第でダイエット効果が期待できる!とお話しされていました。具体的にはどのような内容なのか…見ていきましょう。きちんと正しい飲み方さえすれば百楽の長になるとも言われています。

■アルコールは胃や腸ですぐに吸収され、エネルギーとして使われる
■脂肪として溜めにくい性質がある
■血液の糖質に反応して出されるインスリンの量を減らしてくれる
■お酒の種類さえ気をつければ基本的に何杯飲んでも大丈夫!

正直驚くことばかりですよね。詳しく内容をみていきましょう!!

・エンプティ―カロリーのはてな?
エンプティ―カロリーとはお酒に含まれているカロリーのことをさします。このエンプティ―カロリーの特徴は体の中に溜まることがなく、カロリー内に栄養素などが入っていないことから空っぽのカロリーと呼ばれているのです。お酒=太るとう概念はアルコールのカロリーが多いからではないとうことがわかりましたね。よくお酒を飲むと顔が赤くなったり、体がほてる人がいますよね。これはアルコールに含まれるカロリーが消費されているという証拠なのです。これからわかることは、お酒のアルコールは肝臓ですぐに分解されて、エネルギーとして先に使っているという状況ですよね。ということは体にアルコールのカロリーは溜まっていかないという事ですね。

・アルコールの新しい発見?
イギリスの学者の研究によると、お酒を全く飲まないより適量飲むことで死亡率が低くなると言っています。これはアルコールが血液内の善玉コレステロールを増やすことで高血圧や虚血性心疾患などの原因と言われている動脈硬化を防ぐことが理由とされています。昔はお酒は体によくないと言われていましたが、最先端の技術により少しずつお酒の捉え方が変わってきていることがわかりますね。

お酒のカロリーは?


1番高カロリーなお酒はみなさんも知っての通り、ビールです。 中ジョッキで200calとご飯1膳分と変わらないカロリーです。次に多いのは日本酒!これもとっくり1本同じぐらいのカロリーになっています。なぜ日本酒?と思った方もいると思いますが、どちらの原料も炭水化物ですよね。必然的にカロリーは高くなってしまうのです。甘いお酒も要注意です!甘さがあるということは糖質が含まれているということをお忘れなく。またカロリーが低くなればなるほど、お酒の度数が高くなっていくのです。ここでおすすめなのがハイボール1杯200mlとして70calなんとビール軽く3杯分なのです。また糖質もゼロなのです。

お酒ダイエットの方法は?

■太るお酒と太りにくいお酒を知る
■おつまみにも気を付ける
■空腹のときはお酒飲まない
■1杯1杯をゆっくり飲む
■水を一緒に飲む

太りにくいお酒については下で詳しくご説明しますね。ここでは空腹時になぜ飲んではいけないのか?見ていきましょう。空腹の状態でお酒が体に入るとすぐに体に吸収され酔っ払いやすくなります。そうなると判断力もにぶり、知らない間にご飯をもりもり食べていた!とのいう状況になりかねません。それを防ぐことが出来るのが牛乳やチーズやオリーブオイルをお酒の前に食べること。それによりアルコールが回るスピードが緩やかになります。またお酒ばかり飲んでいると分解が間に合わなくなります。分解を助けるためにお水を飲みましょう。

お酒ダイエット効果をあげるコツはここ!


醸造酒より蒸留酒を選ぶこと!!お酒の中で太ると言われているのが糖質!お酒の原料を思い浮かべてください。米や麦などを原料としてお酒が作られていませんか??日本酒やビールは控えましょう。おすすめなのがウィスキー・ブランデー・ウォッカ・ジンなどのお酒です。ただ割物にも気を付けてくださいね。炭酸水などで割る分にはカロリーは変わりませんが、ジュースなどで割る場合は一気に糖質が増えます。イメージとしては、女の子が好きそうなカクテルなどは糖質がとっても高いということでなのです。

ダイエット中のお酒を飲む時気をつけることは?

お酒が太るとして直接的な原因が食事!アルコールは味の濃いものや脂の多いものとの相性がとてもいいのです。お酒を飲むと自然とそのようなものを選んで食べてしまうことで摂取カロリーが上がっていきます。ここでアルコールのいいところが裏目に出てしまうのが、エネルギーとして使う順番です。アルコールがが最も優先されている場合、食べたものはどうなるかというと後回しにされてしまいます。そうなることで、消化することが出来ずに余ったエネルギーがすべて脂肪になるということになります。

ダイエット中に飲んでもいいお酒の量は?

アルコールの摂取量はその人の体調や酔い具合によっても変わってきますが、 厚生労働省の推進する国民健康づくり運動で発表された適正量はアルコール約20gと言われています。ビールであれば中瓶1本、日本酒であれば1合、ウィスキーであればダブル1杯、ワインであれば1/4本とされています。お酒の弱い人など女性やお年寄りはこれより少ない量と考えておいた方がいいでしょう。

ダイエット中のおつまみにも気を付ける

飲んでいる間はお酒が最優先で消費されるため、食べたものは消化されないのです。ただつまみを食べないと悪酔いしたり2日酔いなってしまいますよね。ここでおすすめなのは、低カロリーなおつまみを頼むこと!
1品料理で言えば枝豆約(60kcal)・キムチ(約60kcal))・冷奴(約50kcal)などがおすすめ。またメインであれば焼き鳥かお刺身がおすすめです。塩砂肝(約34kcal)・塩軟骨(約24kcal)・刺身盛り合わせ(約150kcal)これらのメニューならばどこのお店にもたいていおいてありますよね。洋食のメニューは割とカロリーが高い、もしくは味が濃いものなどが多いので和食系のお店を選ぶといろいろおつまみも楽しめますよね。

また気を付けるおつまみは炭水化物やからあげ・ポテトなどの揚げ物類!鳥のから揚げ(約290kcal)・ポテト(約350kcal)・春巻き(約170kcal)などと比べてみると恐ろしくカロリーが高いことがわかりますね。

おつまみつながりでもうひとつ!お酒を分解するのに必要不可欠な肝機能!たくさんのお酒が入ってくれば分解し続けることで疲れてきてしまいます。その肝機能の働きをよくする食べ物は高たんぱく・低脂質・高ビタミンのものを選びましょう。アルコールの分解する材料と言えれているナイアシンを多く含むメニューが鶏肉の胸肉やささみのバンバンジー・鰹のたたき・きのこのソテーなど。アルコールの分解をサポートする材料と言われている亜鉛を多く含むメニューがチーズやたたみイワシ・焼き牡蠣などと言われています。

ビールダイエットは効果はあるの?

気になるビールダイエットの効果とやり方をご説明しますね。
■効果
血糖値の上昇を抑ることができ、脂肪を溜め込まない。また脂肪をよく燃やしてくれる効果にお腹を整えることも出来ると言われてます。

■やり方
夕食の始めにビールを飲む!それにより食事の量を抑え、摂取カロリーを下げるダイエット方法。この時に水もビールと同じ量飲むと効果が上がると言われています。ここでポイントは夜ご飯は炭水化物を抜くことが大前提です。ビールの1日の摂取量は500mlと言われています。きちんと量を意識して飲みましょう。また第3のビールとして発売されている糖質0やカロリーオフの商品を選ぶのいいでしょう。ノンアルコールビールには糖質が入っている場合もあるので、しっか確認してから買いましょう。

■口コミ
1ヶ月で5kg、2か月で8kg減量に成功した人のやり方は、夕食の炭水化物の置き換えでした。また他の方でも減量に成功した方はいらっしゃいました。その方は間食を辞めたり、軽い運動も取り入れて成功したよです。

お酒ダイエットの落とし穴は?

酔うと満腹感を感じなくなりやすいので、食べ過ぎに注意しましょう。いくらおつまみが低カロリーでも食べ過ぎてしまっては意味がありません。〆のラーメンやお茶漬けはもってのほかです。お酒を飲むことで肝臓がアルコールを分解するのに忙しくなり血糖値のコントロールが上手くできなくなります。血糖値が上がらないことで満腹感を感じれなくなってしまうのです。これらの理由から酔ってご飯を食べることは暴飲暴食になりやすいということですね。

お酒ダイエット成功した?失敗した?


お酒好きの人は気になりますよね。このダイエットを試した人の感想と効果!いいところも悪いところも大公開です!

■ビールダイエットで成功した
1か月で4kg程度痩せ人や2か月で7kgも痩せたとう人もおられました。どちらの方も夜ご飯をビールに置き換えてつまみのカロリーもきちんと考えていたそうです。正直痩せたとうい人は圧倒的に少なかったです。

■炭酸のお酒を飲むことでダイエットに成功!
炭酸のお酒は炭酸効果でお腹いっぱいになったような感覚になるため、食事の量を減らすことができたという意見もあります。

■アルコールで太ってしまったという意見も
アルコールが入り食欲が増えてしまったという声も聴かれました。あと心配されていたのが健康面。肌が荒れる、尿酸値が上がるなど…やはりアルコールの影響は少なからずよくない影響も出ていたようです。肝臓が心配なのでビタミンCを取りながら行っていたという人もいましたね。

お酒ダイエットまとめ

お酒の飲み方や気を付けることを正しく知ることが出来ましたか?お酒が好きだけど、ダイエットもしたい!そんな願いを叶えてくるダイエット。あなたも今日から試してみてはいかがですか??

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