こんにちわ、関東地方は梅雨入りしてしまい、晴れた日が少なく多少気分が優れない大橋です。
前回、「食べながら痩せるビルダー食の説明」として書かせて頂きましたが、「食の説明」を説明する前に、皆様にしっかりと頭に叩き込んで頂きたい事が幾つかありまして、その後に「食の説明」をし実行して頂く事でモチベーションに大きな違いがでますので、私の長ーい前置きをしかりと読んで頂ければ幸いです。
前回は「ダイエットの定義」の様な事を書かせて頂きましたが、今回は実際に「どのような食事方法をすれば良いか?」という事から説明します。
皆様、間違いのないように、「食事方法」ですよ。「何を食べるか」ではなく、「どのように食べるか」です。
では、ここで皆さんが昨日食べられた物の
1.回数
2.時間
3.食べた物
を思い出してください、思い出せましたか?
男女差、個人差があるとは思いますが、私の会社の方の食事を例に挙げますと、、、、
午前10時 おにぎり一つ サンドウィッチ
午後13時 カレーライス サラダ
午後20時 焼きそば、その他おかず等
こんな感じで、ほとんどコンビニで食べれるような物で、一日に3回食べているようです。
このメニューを見て、「沢山食べているなー」とか「少ないなー」とかを考える必要はありません。
皆さんは同じように思い出してください。
次にこのメニューを3回で食べるのではなく、6回で食べる事をイメージしてください。
午前9時 サンドウィッチ
午後12時 カレーライス半分、サラダ半分
午後15時 カレーライス半分 サラダ半分
午後18時 焼きそば半分 おかず半分
午後21時 焼きそば半分 おかず半分
午前0時 おにぎり
こんな感じになります。皆さんこれを見て、食べれる自信ありますか?
仕事などもあるので難しいとは思いますが、仮に休日にこのメニューを実践したとして考えてください。
メニューは上記のものでなく、昨日ご自身が食べられたものを6回に分けて食べるのです。
恐らく、食べれないと思います。
ここで非常に興味深いデータをご紹介します。
無作為に集められた50名に対して、同じ量の弁当を食べてもらいました。その50名は8時間前に食事を自由に摂ってもらっていますが、そろそろ空腹になってきている状態です。
ヨーイStart!で食べ始めてもらい、半分の25名の方には弁当を半分食べ終わった所で一旦食べるのを止めてもらい、残りの25名は最後まで食べてもらいます。
そして、15分経過した時点で、一旦食べるのを止めてもらった25名に対して「食べたいと思う方は食べてください!」と声をかけましたが、8割の方が「今はもう大丈夫です」と答えました。
これは弁当が冷めていたからとか、そういう事ではなく、ただ単純に「空腹が納まった」という答えでした。
このデータから言える事は、空腹でも食べるのを途中で一旦止め、15分程度時間を置くと空腹が納まるという事です。
もちろん、空腹時に一旦食べるのを止めるのはちょっとだけ我慢が必要ですが、フランス料理などを食べに行きますと、似たような事が起きているんですよね。
大きなお皿にチョッとだけ盛られた料理がでてきて、次のお皿がでてくるのに少し時間があります。お酒を飲みながらですが、結局食事が終るまでに2時間ほど経過してお腹一杯になり楽しい時間を過ごされた経験がある方も少なくないと思います。
しかし、このフランス料理店で食べた物2つのお皿に盛りつけ、同時に出されたとしたらどうでしょう?
空腹の男性で、早い人だったら10分ほどで食べる事ができる量かもしれません。更に食べ終わっても「まだ食べれる」という方も中にはいるかと思われる量です。
ここがヒントです!
このフランス料理店と同じような2時間で少量を食べさせる事を24時間で行うと、どうなるか?と言う事です。
それが先ほど申し上げた、「昨日の食事を6回に分けて食べる」という事です。
3時間置きに食べなければいけないので、だんだん食べるのが苦痛になってきます。
どのような感じになるかとうと。
午前9時 サンドウィッチ
※朝一番の食事は空腹なので問題なく食べれます。でも普段より少しすくないので、若干もの足りなりかもしれません。
午後12時 カレーライス半分、サラダ半分
※お昼も問題なく食べれますが、若干もの足りないと感じますが、15分ほど経過するとそれもなくなります。
午後15時 カレーライス半分 サラダ半分
※ここが大変です。正直あまり食べたくないと感じているはずです。でもここで食べるのが次の18時の食事に大きく影響を与えます。
午後18時 焼きそば半分 おかず半分
※15時の食事と同じように、あまり食べたくないと感じているはずです。しかし無理に食べる事で21時の食事に影響を与えます。(15時の食事を食べていなければ、空腹で問題なく食べれますが、若干物足りなさを我慢しなければいけません)
午後21時 焼きそば半分 おかず半分
※もう食べるのが苦痛になっているかもしれません。しかし、(18時の食事を食べていなければ問題なく食べれますが、物足りなさを我慢する必要があります。)
午前0時 おにぎり
※もう食べれませんよね?
このように、昨日食べたものを6回に小分けして食べる事で、昨日まで普通に食べる事ができていた量が食べれなくなります。これだけで摂取カロリーが減りますよね?
ただ少しだけの我慢が必要です。
でもこの我慢は15分ほどで忘れてしまい、1回の食事を我慢する事よりも容易で、そこまで苦痛を伴いません。
むしろ、3時間後に食べなければいけないという「苦痛」が生まれます。
3時間後に無理に食べる事で、更にその3時間後の食事も「あまり食べたくない」という状態になります。
食べたくなくとも、3時間後に「空腹になるのを防ぐ」為にできるだけ食べてください。残しても結構です。
これを毎日続けると、食べる量も減ります。ただし、何度も言いますが、3時間ごとに必ず少しでも無理に食べてください。
要するに常にお腹に何かを入れておく状態を維持する事です。
これが「食べながら痩せる食事方法」です。
是非試してみてください。
ここまでは、あくまでも「食事方法」の説明でありますので、単純に「体重が減る」「体が細くなる」という事しか体に表れてきません。
次回は「何を食べるか」という所の説明をいたします。今回説明させて頂いた「食事方法」を実践し、更に「食べる物」を選ぶと、「筋肉が残り、脂肪が薄くなる、腹筋が見えてくる」となります。
普通に会社に勤務されている方でも可能なメニューをご紹介いたしますので、楽しみにしていてください!

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