효과 없는 “건강한” 다이어트 방법(상) - Yahoo
탄수화물 섭취를 줄이는 방법으로 다이어트를 하고 싶다면 탄수화물을 아무것도 섭취하지 않는 것이 아니라 흰 식빵이나 크레커, 흰 쌀 등 정제된 ...
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야후! 스타일

# 효과 없는 “건강한” 다이어트 방법(상)

야후! 스타일

September 25, 2012 at 4:04 PM

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다이어트를 위해서 냉장고를 비우고 새로운 운동복을 구입하는 등 주변 상황을 체중감량의 최적 상태로 유지하려고 할 것이다.

그래서 피자가게 단축번호도 지워버리고 음식섭취도 최대한으로 줄일 것이란 마음가짐으로 냄비와 프라이팬도 모두 부엌 서랍장에 집어 넣어버렸다.

하지만 이런 노력들이 과연 성공적인 체중감량이라는 결과를 가져올까?

다이어트를 하는 많은 사람들이 “건강한 체중감량”이라는 의미를 너무나도 다양하게 해석하는 것을 문제로 꼽을 수 있다. 예를 들자면 탄수화물을 적게 섭취하는 다이어트 방법이 물론 체중감량에 도움이 될 수는 있지만 심장발작이라는 심각한 부작용을 일으킬 가능성을 높이는 것처럼 말이다.

또한 야채로만 이뤄진 식단을 선택하는 경우 금방 찾아오는 허기짐 때문에 결국은 더 많은 칼로리를 섭취하는 결과를 초래할 수 있다.

잘못된 다이어트 상식은 오히려 체중감량을 망치는 길이니 과연 어떻게 해야 할지 아래에서 살펴보도록 하자.

**1\. 글루텐 무함유 다이어트를 하는 이유는 “그냥”?**

셀리악병(celiac disease, 소장의 알레르기 질환으로 설사, 지방변, 체중감소 등이 나타나며 글루텐 감수성 때문에 발생함)이나 글루텐 소화장애를 앓는 것도 아닌데 글루텐 무함유 다이어트를 한다면 통곡물을 통해서 섭취할 수 있는 엽산과 식이섬유와 같은 필수 영양소를 전혀 공급받지 못하게 된다.

영양학자 사만다 헬러 박사는 “건강에 오히려 도움이 되는 음식을 피하는 이유가 무엇인가? 글루텐 무함량 다이어트가 저칼로리 다이어트를 뜻하는 것이 아니다”고 전했다.

글루텐이 함유된 음식을 섭취해서 탈이 나지 않는 이상 매일같이 섭취하는 단백질 가득한 샐러드 대신 빵을 사용한 샌드위치를 일주일에 몇 번은 섭취해주는 것이 좋다.

다이어트의 기본 상식을 이야기할 때 탄수화물은 줄이고 단백질은 늘이는 것이라고 하지만 글루텐을 무조건적으로 피해야 하는 건강상의 이유가 없다면 글루텐 무함량 다이어트를 할 필요가 없다.

**2\. 달콤한 음식을 전혀 섭취하지 않는 것**

당신은 현미밥과 야채로만 가득한 식탁에 앉아 밥을 먹고 친구는 맞은편에 앉아 달콤한 초콜릿 케이크 한 조각을 야금야금 먹고 있다. 남들이 본다면 당신만 다이어트 중이라고 생각할 수도 있지만 실상은 친구 여기 다이어트 중이다.

사탕을 먹고 탄산음료를 마시면서도 얼마든지 체중감량을 할 수 있고 현미밥과 브로콜리만 먹어도 체중이 증가할 수 있다는 사실을 모르는 사람들이 많다.

물론 사탕과 초콜릿 등 주전부리를 입에 달고 지내도 괜찮은 다이어트를 추천하는 경우는 많지 않다.

최근 한 연구팀은 제품 용기에 적힌 칼로리를 우리가 실제로 섭취한다고 생각하면 안된다는 결과를 발표하면서 다이어트 업계에 많은 파장을 일으켰다.

이어 연구팀은 “다이어트에서는 칼로리보다 어떤 음식을 섭취하는지를 고려해야 한다”고 조언했다.

즉, 원활한 체중감량을 위해서 현미밥과 야채 위주의 식단은 지키되 다른 음식들도 골고루 섭취해주는 것이 좋다는 것이다.

체중감량을 위해 특정 음식을 무조건 배제하는 것은 오히려 그 음식에 대한 갈증 때문에 폭식으로 이어지게 만들 가능성이 크다고 연구에서 밝히기도 했다.

**3\. 빠른 체중감량을 하기 위해 탄수화물을 섭취하지 않는 경우**

많은 연예인들이 ‘단백질 다이어트’라던지 일명 ‘황제 다이어트(Atkins diet, 고단백질 식품만 섭취하고 고탄수화물은 피하는 다이어트)’를 통해서 급속 체중감량을 했다는 소식을 전하는 경우가 많다.

이런 소식 때문에 빠르게 효과를 보고자 하는 수많은 여성들이 탄수화물을 거의 섭취하지 않는 다이어트 식단을 선택하는 경우가 많은데 이런 다이어트 방법이 장기적으로도 효과가 있을지를 따져봐야 한다.

영양학자 리사 카스만 박사는 “저탄수화물 식단은 유지가 어렵다”고 말하며 “연구결과 저탄수화물 식단을 택하면 처음 6개월은 빠른 체중감량 효과를 볼 수 있지만 1년이 지나면 1년간 균형 잡힌 식단으로 다이어트를 한 사람들과 결과가 동일하게 나타난다”고 설명했다.

탄수화물 섭취를 줄이는 방법으로 다이어트를 하고 싶다면 탄수화물을 아무것도 섭취하지 않는 것이 아니라 흰 식빵이나 크레커, 흰 쌀 등 정제된 탄수화물 섭취를 줄이고 현미 등과 같이 소화를 천천히 할 수 있게 도와줘서 포만감을 오래 유지시켜주는 탄수화물을 섭취하는 것이 장기적으로도 좋다.

**4\. 갑자기 식이섬유 섭취를 늘리는 경우**

가볍게 섭취하면서 포만감을 오래 유지하고 싶다면 식이섬유를 많이 섭취하는 것이 가장 좋은 방법이라고 생각할 수도 있지만 다 맞는 사실을 아니다.

식이섬유만 섭취한다면 오히려 허기짐을 불러 일으킬 수도 있기 때문에 식이섬유 섭취를 늘린다면 수분섭취도 함께 늘려야 한다.

식이섬유 섭취량만 늘린다면 원하는 체중감량 효과는 볼 수 없으며 체중이 늘어나진 않지만 원하는 슬림한 몸매로 변신하기도 어렵다.

날씬한 몸매를 원하는 사람이라면 볼록 튀어나온 뱃살이 반갑지 않기 때문에 식이섬유 섭취를 평소보다 늘리는 것은 뱃살을 줄이는데 도움이 될 순 있으나 전체적으로 슬림한 몸매로 변신하긴 어려울 것이다.

식이섬유 섭취를 늘리고자 한다면 천천히 하는 것이 좋고 갑작스럽게 식이섬유를 많이 섭취하게 되면 위장에 문제가 생길 수도 있기 때문에 조금씩 섭취량을 늘리는 것이 좋다.

[효과 없는 "건강한" 다이어트 방법(하)더보기](http://kr.style.yahoo.com/%ED%9A%A8%EA%B3%BC-%EC%97%86%EB%8A%94-%E2%80%9C%EA%B1%B4%EA%B0%95%ED%95%9C%E2%80%9D-%EB%8B%A4%EC%9D%B4%EC%96%B4%ED%8A%B8-%EB%B0%A9%EB%B2%95-%ED%95%98-.html)

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