酒呑み女45歳食べて痩せる7キロ痩せたご飯

2025/8/31 に編集しました

... もっと見る「ダイエット中に食べていいもの」が分からない時、私がまずやったのは“減らす”より“置き換える”でした。お酒はほぼ毎日だったので、食事だけでも整えていく作戦です。結果的に−7kgまでいけたので、迷った時の選び方を書き足します。 私の基準はシンプルで、1食を「主食(ご飯)+たんぱく質+野菜(できれば汁物)」にすること。ご飯は抜かず、量を“いつもより少し控えめ”にして固定すると、変に反動が来にくかったです。おかずは鶏むね(レモン添えみたいにさっぱり味)、豆腐とえのきのハンバーグ、まぐろのたたき、刺身、卵(温泉卵・目玉焼き)、納豆みたいな“たんぱく質がはっきりしているもの”を優先しました。 「食べていいもの」を具体的に挙げると、私は次をよく食べます。 ・鶏むね、ひき肉(脂は控えめに)、豆腐ハンバーグ ・卵、納豆、めかぶ、オクラ、なめこ、長芋などのネバネバ系 ・まぐろのたたき・刺身(丼にしてもOK) ・サラダ(レタス、トマト、ブロッコリー等)+スープ(白菜えのき、豚汁など) ・無水カレーみたいに野菜多めで作れるメニュー ポイントは、丼にする時も「ご飯の上にたんぱく質+海藻+発酵食品」を乗せて、満足感を上げること。まぐろたたき丼にアボカド、キムチ、温泉卵、納豆を足すと、少ないご飯でも“食べた感”が出ました。 逆に私が太りやすかったのは、おつまみが「揚げ物+締めの麺」みたいに脂と糖が重なる日。完全に禁止はせず、どうしても食べたい日は「揚げ物を少し→スープ追加→締めはご飯少量にする」みたいに順番で調整しました。 あと地味に効いたのが、ワンプレート化。ご飯、メイン、サラダ(+スープ)を1枚にまとめると、食べ過ぎのブレーキになりました。PFCを完璧に計算しなくても、“たんぱく質を毎食入れる”だけで体がラクになります。 「ダイエット前」の食事と比べて大きく違うのは、主食を敵にしないことと、たんぱく質をケチらないこと。お酒を飲む人ほど、翌日のむくみやだるさ対策でスープや野菜を足すと整いやすいので、ぜひ試してみてください。

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酒呑み女45歳 食事内容

16件のコメント

はなの画像
はな

え〜羨ましいです 食べて呑んでたら中性脂肪の薬が処方されてしまいました

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ち。の画像
ち。

何よりメニューを書いてる字がとてつもなく可愛い。

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