{"id":168204,"date":"2017-09-04T00:00:00","date_gmt":"2017-09-03T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/9-triku-na-jednoduche-pocitani-kalorii\/"},"modified":"2021-12-22T10:45:16","modified_gmt":"2021-12-22T09:45:16","slug":"9-triku-na-jednoduche-pocitani-kalorii","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/9-triku-na-jednoduche-pocitani-kalorii\/","title":{"rendered":"9 trik\u016f, d\u00edky kter\u00fdm bude po\u010d\u00edt\u00e1n\u00ed kalori\u00ed hrou"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/9-triku-na-jednoduche-pocitani-kalorii\/#1_Zacnete_s_tim_jak_jite\" title=\"1. Za\u010dn\u011bte s t\u00edm, jak j\u00edte\">1. Za\u010dn\u011bte s t\u00edm, jak j\u00edte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/9-triku-na-jednoduche-pocitani-kalorii\/#2_Vyzkousejte_mobilni_aplikaci\" title=\"2. Vyzkou\u0161ejte mobiln\u00ed aplikaci\">2. Vyzkou\u0161ejte mobiln\u00ed aplikaci<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/9-triku-na-jednoduche-pocitani-kalorii\/#3_Identifikujte_zrejme_vzorce\" title=\"3. Identifikujte z\u0159ejm\u00e9 vzorce\">3. Identifikujte z\u0159ejm\u00e9 vzorce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/9-triku-na-jednoduche-pocitani-kalorii\/#4_Nejprve_kvalitni_zaklady_potom_doladovani\" title=\"4. Nejprve kvalitn\u00ed z\u00e1klady, potom dola\u010fov\u00e1n\u00ed\">4. Nejprve kvalitn\u00ed z\u00e1klady, potom dola\u010fov\u00e1n\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/9-triku-na-jednoduche-pocitani-kalorii\/#5_Budujte_kolem_nekolika_zakladnich_jidel\" title=\"5. Budujte kolem n\u011bkolika z\u00e1kladn\u00edch j\u00eddel &nbsp;\">5. Budujte kolem n\u011bkolika z\u00e1kladn\u00edch j\u00eddel &nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/9-triku-na-jednoduche-pocitani-kalorii\/#6_Seznamte_se_s_porcovanymi_jidly\" title=\"6. Seznamte se s porcovan\u00fdmi j\u00eddly\">6. Seznamte se s porcovan\u00fdmi j\u00eddly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/9-triku-na-jednoduche-pocitani-kalorii\/#7_Zapiste_si_sva_nejobvyklejsi_jidla_do_appky\" title=\"7. Zapi\u0161te si sv\u00e1 nejobvyklej\u0161\u00ed j\u00eddla do appky\">7. Zapi\u0161te si sv\u00e1 nejobvyklej\u0161\u00ed j\u00eddla do appky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/9-triku-na-jednoduche-pocitani-kalorii\/#8_Nesoustredte_se_jen_na_kalorie\" title=\"8. Nesoust\u0159e\u010fte se jen na kalorie\">8. Nesoust\u0159e\u010fte se jen na kalorie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/9-triku-na-jednoduche-pocitani-kalorii\/#9_Dokoncete_to_a_posunte_se_dale\" title=\"9. Dokon\u010dete to a posu\u0148te se d\u00e1le\">9. Dokon\u010dete to a posu\u0148te se d\u00e1le<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zp\u016fsob, jak\u00fdm to v\u011bt\u0161ina lid\u00ed d\u011bl\u00e1, m\u016f\u017ee b\u00fdt&nbsp;<strong>nudn\u00fd, n\u00e1ro\u010dn\u00fd a n\u011bkdy i odrazuj\u00edc\u00ed. <\/strong>V\u0161imn\u011bte si v\u0161ak, \u017ee p\u00ed\u0161eme&nbsp;<em>,,n\u011bkdy&#8221;<\/em>&nbsp;, a ne <em>,,st\u00e1le&#8221;.&nbsp;<\/em>Kontrola kalori\u00ed&nbsp;<strong>nemus\u00ed b\u00fdt v\u017edy n\u00e1ro\u010dn\u00e1<\/strong>, av\u0161ak je&nbsp;<strong>nejsiln\u011bj\u0161\u00ed zbran\u00ed<\/strong>&nbsp;p\u0159i probl\u00e9mech v\u00fd\u017eivy.<\/p>\n\n\n\n<p>Mo\u017en\u00e1 jste to nikdy nezkou\u0161eli, proto\u017ee se v\u00e1m to&nbsp;<strong>zd\u00e1lo p\u0159\u00edli\u0161 komplikovan\u00e9<\/strong>, ale ve skute\u010dnosti to m\u016f\u017ee b\u00fdt opravdu hra\u010dka.&nbsp;Vyu\u017eijte tyto&nbsp;<strong>tipy na zlep\u0161en\u00ed sv\u00fdch stravovac\u00edch n\u00e1vyk\u016f<\/strong>&nbsp;a u\u017e\u00edvejte si v\u00fdsledky bez uv\u00e1znut\u00ed v \u010d\u00edslech.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Zacnete_s_tim_jak_jite\"><\/span>1. Za\u010dn\u011bte s t\u00edm, jak j\u00edte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nen\u00ed d\u016fle\u017eit\u00e9, kam v\u00e1s m\u00e1 va\u0161e fitness cesta dov\u00e9st, \u010d\u00e1st stravov\u00e1n\u00ed&nbsp;<strong>by m\u011bla za\u010d\u00edt tam, kde pr\u00e1v\u011b jste<\/strong>.&nbsp;Ud\u011blejte si jednoduch\u00fd stravovac\u00ed pl\u00e1n zalo\u017een\u00fd na tom,&nbsp;<strong>co aktu\u00e1ln\u011b j\u00edte<\/strong>, ani\u017e byste mysleli na&nbsp;<strong>velk\u00e9 zm\u011bny nebo kalorie.&nbsp;<\/strong>Ignorujte&nbsp;<strong>,,denn\u00ed c\u00edl&#8221;<\/strong>, kter\u00fd v\u00e1m vypo\u010d\u00edtaj\u00ed appky nebo kalorick\u00e9 kalkula\u010dky, a zat\u00edm se nestarejte o BMR a TDEE.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pamatujte si, jdeme na to rychle a&nbsp;natvrdo.&nbsp;Sepi\u0161te si jen mno\u017estv\u00ed j\u00eddel, kter\u00e9&nbsp;<strong>v\u00edte, \u017ee zkonzumujete b\u011bhem dne.&nbsp;<\/strong>Pokud se nyn\u00ed chyst\u00e1te ud\u011blat n\u011bjak\u00e9 zm\u011bny,&nbsp;<strong>prove\u010fte je kvalitativn\u011b, ne kvantitativn\u011b<\/strong>.&nbsp;Jinak \u0159e\u010deno, dr\u017ete se plnohodnotn\u00fdch j\u00eddel, zdr\u017ete se <strong>nekvalitn\u011b zpracovan\u00fdch potravin,&nbsp;<\/strong>a sna\u017ete se udr\u017eet cukr poctiv\u011b n\u00edzko.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Vyzkousejte_mobilni_aplikaci\"><\/span>2. Vyzkou\u0161ejte mobiln\u00ed aplikaci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00edky modern\u00edm technologi\u00edm po\u010d\u00edt\u00e1n\u00ed kalori\u00ed u\u017e nezahrnuje tolik manu\u00e1ln\u00edho po\u010d\u00edt\u00e1n\u00ed. Aplikace jako <a title=\"myfitnesspal\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">MyFitnessPal<\/a> po\u010d\u00edtaj\u00ed kalorie za v\u00e1s.&nbsp;M\u016f\u017eete dokonce&nbsp;<strong>kombinovat potraviny do j\u00eddel,<\/strong>&nbsp;co\u017e v\u00e1m u\u0161et\u0159\u00ed spoustu \u010dasu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-502387628.jpg\" alt=\"aplikace na trackov\u00e1n\u00ed j\u00eddel - po\u010d\u00edt\u00e1n\u00ed kalori\u00ed hrou\" width=\"843\" title=\"aplikace na trackov\u00e1n\u00ed j\u00eddel - po\u010d\u00edt\u00e1n\u00ed kalori\u00ed hrou\"\/><\/figure><\/div>\n\n\n\n<p>M\u00e1te trackovac\u00ed n\u00e1ramek?&nbsp;Vyu\u017eijte n\u00e1ramek s trackov\u00e1n\u00edm kalori\u00ed, kter\u00fd v\u00e1m umo\u017en\u00ed&nbsp;<strong>vid\u011bt rozd\u00edl mezi p\u0159ijat\u00fdmi a vyu\u017eit\u00fdmi kaloriemi<\/strong>, ne jen cel\u00e9 po\u010dty.&nbsp;<strong>Nebude to na 100% p\u0159esn\u00e9<\/strong>&nbsp;&#8211; zejm\u00e9na, kdy\u017e zved\u00e1te v\u00e1hy a pou\u017e\u00edv\u00e1te oby\u010dejn\u00fd n\u00e1ramek na po\u010d\u00edt\u00e1n\u00ed krok\u016f &#8211; ale nebude to p\u0159esn\u00e9 ve stejn\u00e9 \u00farovni po celou dobu, co\u017e v\u00e1m d\u00e1&nbsp;<strong>osv\u011bd\u010den\u00fd p\u0159ehled.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-491249122.jpg\" alt=\"aplikace na trackov\u00e1n\u00ed j\u00eddel - po\u010d\u00edt\u00e1n\u00ed kalori\u00ed hrou\" width=\"843\" title=\"n\u00e1vod na po\u010d\u00edt\u00e1n\u00ed kalori\u00ed\"\/><\/figure><\/div>\n\n\n\n<p><strong>Zde je v\u0161ak kl\u00ed\u010d:&nbsp;<\/strong>Bu\u010fte k sob\u011b up\u0159\u00edmn\u00ed a zkuste v\u0161echno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Identifikujte_zrejme_vzorce\"><\/span>3. Identifikujte z\u0159ejm\u00e9 vzorce<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u011b\u017en\u00fdm d\u016fvodem selh\u00e1v\u00e1n\u00ed stravovac\u00edch pl\u00e1n\u016f je, \u017ee&nbsp;<strong>m\u00e1me sklon k&nbsp;podce\u0148ov\u00e1n\u00ed<\/strong>, nap\u0159\u00edklad toho, kolik j\u00eddla zkonzumujeme b\u011bhem&nbsp;cheatov\u00e1n\u00ed.&nbsp;Mo\u017en\u00e1 se na\u0161e&nbsp;<em>,,ob\u010dasn\u00e1 m\u0148amka&#8221;<\/em>&nbsp;stala ka\u017edodenn\u00ed z\u00e1le\u017eitost\u00ed, nebo to, co jste si mysleli, \u017ee&nbsp;<strong>bylo 200 kalori\u00ed<\/strong>&nbsp;\u0159eck\u00e9ho jogurtu, bylo ve skute\u010dnosti sp\u00ed\u0161e 500.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-669502560.jpg\" alt=\"jak po\u010d\u00edtat kalorie - \u0159eck\u00fd jogurt\" width=\"843\" title=\"jak po\u010d\u00edtat kalorie - \u0159eck\u00fd jogurt\"\/><\/figure><\/div>\n\n\n\n<p>Je \u0161okuj\u00edc\u00ed a jednoduch\u00e9&nbsp;<strong>zdvojn\u00e1sobit p\u0159\u00edjem kalori\u00ed,<\/strong>&nbsp;proto je po\u010d\u00edt\u00e1n\u00ed kalori\u00ed mnohem efektivn\u011bj\u0161\u00ed ne\u017e jen zapisov\u00e1n\u00ed do pozn\u00e1mek.&nbsp;Pokud m\u00e1te probl\u00e9m s n\u00e1pady na j\u00eddla, zkuste si naj\u00edt nov\u00e9<strong> <a title=\"fitness recepty\" href=\"https:\/\/gymbeam.cz\/blog\/recepty\/\" target=\"_blank\" rel=\"noopener noreferrer\">zdrav\u00e9 a chutn\u00e9 recepty<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ur\u010dit\u011b v\u0161ak budete m\u00edt dny, kdy&nbsp;<strong>se nebudete dr\u017eet pl\u00e1n\u016f&nbsp;<\/strong>&#8211; a\u0165 u\u017e p\u016fjde o pl\u00e1novan\u00fd cheat day, nebo o&nbsp;<strong>spont\u00e1nn\u00ed ve\u010der s p\u0159\u00e1teli.&nbsp;<\/strong>V\u0161\u00edmejte si i co jin\u00e9ho se s v\u00e1mi d\u011bje, kdy\u017e&nbsp;<strong>j\u00edte v\u00edce ne\u017e jste pl\u00e1novali<\/strong>.&nbsp;J\u00edte hranolky a k\u0159id\u00e9lka po pivu, i kdy\u017e jste m\u011bli nejlep\u0161\u00ed \u00famysly? Alkohol&nbsp;<strong>oslabuje na\u0161i schopnost dobr\u00e9ho v\u00fdb\u011bru j\u00eddla,<\/strong>&nbsp;tak\u017ee byste ho mohli alespo\u0148 trochu omezit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud zjist\u00edte, \u017ee jste hladov\u00ed, nebo v\u00e1m nesta\u010d\u00ed va\u0161e denn\u00ed d\u00e1vka j\u00eddla, p\u0159idejte nap\u0159\u00edklad <strong><a title=\"proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">syt\u00fd protein<\/a> nebo <a title=\"o\u0159echov\u00e9ho m\u00e1sla\" href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" rel=\"noopener noreferrer\">zdrav\u00e9 tuky<\/a>.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-654408160.jpg\" alt=\"tipy na po\u010d\u00edt\u00e1n\u00ed kalori\u00ed\" width=\"843\" title=\"tipy na po\u010d\u00edt\u00e1n\u00ed kalori\u00ed\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nejprve_kvalitni_zaklady_potom_doladovani\"><\/span>4. Nejprve kvalitn\u00ed z\u00e1klady, potom dola\u010fov\u00e1n\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud sledujete sv\u016fj p\u0159\u00edjem n\u011bkolik dn\u00ed, pravd\u011bpodobn\u011b zjist\u00edte, \u017ee spad\u00e1 do st\u00e1l\u00e9ho rozsahu. <strong>Toto je v\u00e1\u0161 z\u00e1kladn\u00ed p\u0159\u00edjem.<\/strong><\/p>\n\n\n\n<p>Pokud se p\u0159i tomto pl\u00e1nu&nbsp;<strong>c\u00edt\u00edte dob\u0159e,&nbsp;<\/strong><em>(nejste hladov\u00ed, nevid\u00edte \u017e\u00e1dn\u00e9 zm\u011bny na va\u0161em t\u011ble)<\/em>, pl\u00e1n, kter\u00fd jste si vytvo\u0159ili, je bl\u00edzko va\u0161im&nbsp;<strong>prav\u00fdm kalorick\u00fdm pot\u0159eb\u00e1m<\/strong>&nbsp;k zachov\u00e1n\u00ed aktu\u00e1ln\u00edho stavu.&nbsp;Od tohoto bodu si s n\u00edm m\u016f\u017eete pohr\u00e1vat.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-506816186.jpg\" alt=\"Jak sn\u00ed\u017eit p\u0159\u00edjem kalori\u00ed?\" width=\"843\" title=\"Jak sn\u00ed\u017eit p\u0159\u00edjem kalori\u00ed?\"\/><\/figure><\/div>\n\n\n\n<p>Mysl\u00edte si, \u017ee m\u00e1te&nbsp;<strong>sn\u00ed\u017eit p\u0159\u00edjem kalori\u00ed<\/strong>?&nbsp;Zkuste zmen\u0161it porce nebo <a title=\"oleje\" href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noopener noreferrer\">oleje<\/a>, <a title=\"o\u0159echy a semena\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noopener noreferrer\">o\u0159\u00ed\u0161ky a sem\u00ednka<\/a>,&nbsp;nebo ml\u00e9\u010dn\u00e9 v\u00fdrobky zam\u011bnit za&nbsp;<strong>mo\u017enosti s ni\u017e\u0161\u00edm pod\u00edlem kalori\u00ed<\/strong>.&nbsp;Jste neust\u00e1le hladov\u00ed?&nbsp;Mo\u017en\u00e1 nej\u00edte dostate\u010dn\u00e9 mno\u017estv\u00ed.&nbsp;Zkuste&nbsp;<strong>zv\u00fd\u0161it v\u00e1\u0161 st\u00e1l\u00fd p\u0159\u00edjem, nebo zm\u011b\u0148te potraviny.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto bod\u011b si m\u016f\u017eete ur\u010dovat c\u00edle pro denn\u00ed celkov\u00e9 d\u00e1vky.&nbsp;Vyzkou\u0161ejte&nbsp;<strong>o 100-500 kalori\u00ed m\u00e9n\u011b nebo v\u00edce<\/strong>&nbsp;ne\u017e b\u011b\u017en\u011b zkonzumujete, a uvid\u00edte, jak se budete c\u00edtit.&nbsp;Pokud vyu\u017eijete aplikaci na trackov\u00e1n\u00ed aktivity, m\u016f\u017eete se rozhodnout o c\u00edlov\u00fdch mno\u017estv\u00edch&nbsp;<strong>deficit\u016f \u010di nadbytk\u016f denn\u00edho p\u0159\u00edjmu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Budujte_kolem_nekolika_zakladnich_jidel\"><\/span>5. Budujte kolem n\u011bkolika z\u00e1kladn\u00edch j\u00eddel &nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud se budete pokou\u0161et vypo\u010d\u00edtat&nbsp;<strong>p\u0159esn\u00e9 mno\u017estv\u00ed ingredienc\u00ed<\/strong>&nbsp;na ka\u017ed\u00e9 j\u00eddlo a zapisovat si je &#8211; po\u010d\u00edt\u00e1n\u00ed kalori\u00ed bude&nbsp;<strong>\u010dasov\u011b n\u00e1ro\u010dn\u00e9<\/strong>.&nbsp;\u00da\u010deln\u011bj\u0161\u00ed bude strukturovat si j\u00eddeln\u00ed\u010dek kolem <strong>n\u011bkolika z\u00e1kladn\u00edch j\u00eddel<\/strong>, kter\u00e9 spo\u010d\u00edt\u00e1te jednodu\u0161eji.&nbsp;To v\u00e1m pom\u016f\u017ee p\u0159i odhadech a <strong>usnadn\u00ed v\u00e1m to z\u00e1pis dat.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-580114116.jpg\" alt=\"9 trik\u016f, kter\u00e9 ud\u011blaj\u00ed po\u010d\u00edt\u00e1n\u00ed kalori\u00ed hrou\" width=\"843\" title=\"9 trik\u016f, kter\u00e9 ud\u011blaj\u00ed po\u010d\u00edt\u00e1n\u00ed kalori\u00ed hrou\"\/><\/figure><\/div>\n\n\n\n<p>Ne, to neznamen\u00e1, \u017ee&nbsp;<strong>mus\u00edte &#8211; nebo m\u011bli byste &#8211;<\/strong>&nbsp;j\u00edst tot\u00e9\u017e dokola.&nbsp;Ani n\u00e1hodou!&nbsp;Ale m\u00edt <strong>z\u00e1kladn\u00ed seznam j\u00eddel<\/strong>&nbsp;s \u010d\u00edsly a ingrediencemi, kter\u00e9 zn\u00e1te zpam\u011bti, v\u00e1m v\u0161e usnadn\u00ed.<\/p>\n\n\n\n<p>Mo\u017en\u00e1 to zn\u00ed nudn\u011b, ale po n\u011bjakou dobu m\u016f\u017eete j\u00edst tot\u00e9\u017e.&nbsp;T\u00edm dos\u00e1hnete toho, \u017ee do appky budete muset&nbsp;<strong>zapsat jen 3-6 j\u00eddel.&nbsp;<\/strong>Opakov\u00e1n\u00ed m\u016f\u017ee b\u00fdt uspokojuj\u00edc\u00ed, pokud&nbsp;<strong>si zvol\u00edte j\u00eddla, kter\u00e1 m\u00e1te r\u00e1di.<\/strong><\/p>\n\n\n\n<p>Nesna\u017ete se b\u00fdt p\u0159\u00edli\u0161 perfektn\u00ed.&nbsp;<strong>Zdrav\u00e1 strava by nem\u011bla b\u00fdt o zakazov\u00e1n\u00ed<\/strong>.&nbsp;Pokud v\u00e1m pom\u016f\u017ee d\u00e1t si p\u0159i ob\u011bd\u011b pl\u00e1tek\/dva s\u00fdra, dejte si.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Seznamte_se_s_porcovanymi_jidly\"><\/span>6. Seznamte se s porcovan\u00fdmi j\u00eddly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e doch\u00e1z\u00ed k momentu, kdy p\u0159esedl\u00e1te od m\u011b\u0159en\u00ed porc\u00ed&nbsp;<em>,,od oka&#8221;<\/em>&nbsp;na jejich m\u011b\u0159en\u00ed, zachr\u00e1n\u00ed v\u00e1s porcovan\u00e1 j\u00eddla.&nbsp;Nemluv\u00edme o balen\u00ed chips\u016f pro jednoho, ale pravidlo, \u017ee j\u00eddlo&nbsp;<strong>nem\u016f\u017ee m\u00edt n\u00e1lepku s nutri\u010dn\u00edmi hodnotami<\/strong>, aby bylo vyv\u00e1\u017eeno,&nbsp;<strong>nen\u00ed v\u017edy pravda.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ano, balen\u00e1 j\u00eddla \u010dasto stoj\u00ed v\u00edce pen\u011bz ne\u017e hromadn\u011b produkovan\u00e9 maso, ale pokud nem\u00e1te \u010das na&nbsp;<strong>#mealprepsunday<\/strong>, v\u00fdb\u011br zdrav\u00fdch balen\u00fdch polo\u017eek v\u00e1m&nbsp;<strong>m\u016f\u017ee u\u0161et\u0159it energii a \u010das<\/strong>.&nbsp;Jejich nutri\u010dn\u00ed hodnoty jsou uvedeny p\u0159\u00edmo na obalu a jsou ji\u017e pravd\u011bpodobn\u011b&nbsp;<strong>obsa\u017eeny v datab\u00e1zi aplikace.&nbsp;<\/strong>Dobrou volbou&nbsp;<strong>na za\u010d\u00e1tek va\u0161\u00ed p\u0159edp\u0159\u00edpravy j\u00eddla<\/strong>&nbsp;jsou balen\u00ed <a title=\"o\u0159echy a semena\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noopener noreferrer\">o\u0159\u00ed\u0161k\u016f<\/a>, <a title=\"proteinov\u00e9 ty\u010dinky\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noopener noreferrer\">proteinov\u00e9 ty\u010dinky<\/a>, dr\u016fbe\u017e, mlet\u00e9 maso, <a title=\"su\u0161en\u00e9 jerky maso\" href=\"https:\/\/gymbeam.cz\/susene-maso\" target=\"_blank\" rel=\"noopener noreferrer\">su\u0161en\u00e9 ,,jerky\u201d maso<\/a>, konzervovan\u00fd tu\u0148\u00e1k, pl\u00e1tky p\u0159edzpracovan\u00e9ho masa, vejce, <a title=\"proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a>, guacamole, hummus a <a title=\"ara\u0161\u00eddov\u00e9 m\u00e1slo\" href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">ara\u0161\u00eddov\u00e9<\/a> nebo jin\u00e9 <a title=\"o\u0159echov\u00e9 m\u00e1sla\" href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" rel=\"noopener noreferrer\">o\u0159\u00ed\u0161kov\u00e9 m\u00e1slo<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-492321722.jpg\" alt=\"ara\u0161\u00eddov\u00e9 m\u00e1slo - 9 Trik\u016f, kter\u00e9 ud\u011blaj\u00ed po\u010d\u00edt\u00e1n\u00ed kalori\u00ed hrou\" width=\"843\" title=\"ara\u0161\u00eddov\u00e9 m\u00e1slo - 9 Trik\u016f, kter\u00e9 ud\u011blaj\u00ed po\u010d\u00edt\u00e1n\u00ed kalori\u00ed hrou\"\/><\/figure><\/div>\n\n\n\n<p>Kdy\u017e pro v\u00e1s trackov\u00e1n\u00ed kalori\u00ed p\u0159estane b\u00fdt n\u00e1ro\u010dn\u00e9, m\u016f\u017eete&nbsp;<strong>si pl\u00e1novat j\u00eddla rychleji<\/strong>. P\u0159ece va\u0161\u00edm c\u00edlem by m\u011blo b\u00fdt&nbsp;<strong>vyhnout se tr\u00e1pen\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Zapiste_si_sva_nejobvyklejsi_jidla_do_appky\"><\/span>7. Zapi\u0161te si sv\u00e1 nejobvyklej\u0161\u00ed j\u00eddla do appky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Toto je jeden&nbsp;<strong>v\u00e1\u017en\u00fd tip!&nbsp;<\/strong>Pokud v\u00edte, co budete j\u00edst, p\u0159idat j\u00eddla do sv\u00e9ho seznamu je <strong>perfektn\u011b investovan\u00fd \u010das<\/strong>, kter\u00fd v budoucnu m\u016f\u017eete vyu\u017e\u00edt jinak.&nbsp;Ulo\u017ete si sv\u00e1 j\u00eddla, a v\u0161e, co mus\u00edte ud\u011blat je kliknout na&nbsp;<em>,,Breakfast&#8221;<\/em>&nbsp;a automaticky v\u00e1m to dopln\u00ed&nbsp;<strong>ovesn\u00e9 vlo\u010dky, protein a vejce<\/strong>.&nbsp;N\u011bkter\u00e9 appky v\u00e1m dokonce umo\u017en\u00ed&nbsp;<strong>automaticky vyplnit cel\u00fd den.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010casem m\u016f\u017eete m\u011bnit n\u011bkter\u00e9 aspekty va\u0161ich j\u00eddel, ale pamatujte si, z\u00e1kladn\u00ed potraviny a jejich hodnoty v\u00e1m&nbsp;<strong>pomohou p\u0159i tvorb\u011b porc\u00ed,<\/strong>&nbsp;co\u017e ocen\u00edte z dlouhodob\u00e9ho hlediska.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-486506976.jpg\" alt=\"Fitness aplikace na trackov\u00e1n\u00ed j\u00eddel - hubnut\u00ed\" width=\"843\" title=\"Fitness aplikace na trackov\u00e1n\u00ed j\u00eddel - hubnut\u00ed\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Nesoustredte_se_jen_na_kalorie\"><\/span>8. Nesoust\u0159e\u010fte se jen na kalorie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ztr\u00e1ta hmotnosti m\u00e1 mnoho do\u010din\u011bn\u00ed s kaloriemi, ale d\u016fle\u017eit\u00e9 jsou i jin\u00e9 faktory.&nbsp;Pou\u017e\u00edvejte aplikaci na&nbsp;<strong>sledov\u00e1n\u00ed p\u0159\u00edjmu vl\u00e1kniny,<\/strong>&nbsp;zva\u017ete tak\u00e9&nbsp;<strong>sledov\u00e1n\u00ed p\u0159\u00edjmu vody.&nbsp;<\/strong>Pokud se budete v\u011bnovat v\u0161em t\u011bmto aspekt\u016fm, v\u0161imnete si&nbsp;<strong>velk\u00e9ho rozd\u00edlu v tom, jak syt\u011b se c\u00edt\u00edte<\/strong>, i kdy\u017e konzumujete stejn\u00e9 mno\u017estv\u00ed kalori\u00ed.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-619249134.jpg\" alt=\"jak po\u010d\u00edtat kalorie - pijte vodu a jezte v\u00edce vl\u00e1kniny\" width=\"843\" title=\"jak po\u010d\u00edtat kalorie - pijte vodu a jezte v\u00edce vl\u00e1kniny\"\/><\/figure><\/div>\n\n\n\n<p>Kdy\u017e budete m\u00edt kalorie pod palcem, hrajte si s&nbsp;makro\u017eivinami&nbsp;a zkoumejte sv\u00e9 zvyky. Pot\u0159ebujete mandle ve sv\u00fdch ovesn\u00fdch vlo\u010dk\u00e1ch, abyste&nbsp;<strong>z\u016fstali syt\u00ed a\u017e do ob\u011bda<\/strong>?&nbsp;Co se stane, pokud je nahrad\u00edte proteinov\u00fdm pr\u00e1\u0161kem? Je va\u0161e&nbsp;<strong>dopl\u0148ov\u00e1n\u00ed sacharid\u016f spr\u00e1vn\u00e9<\/strong>, nebo jde sp\u00ed\u0161e o nasycen\u00e9 tuky?<\/p>\n\n\n\n<p>U\u017e v\u00edme, \u017ee nudn\u00fd a opakovan\u00fd j\u00eddeln\u00ed\u010dek pro v\u00e1s m\u016f\u017ee fungovat.&nbsp;Zm\u011bna jedn\u00e9 suroviny v j\u00eddle v\u00e1m d\u00e1 rychle najevo,&nbsp;<strong>jestli v\u00e1m to pom\u00e1h\u00e1 nebo ubli\u017euje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Dokoncete_to_a_posunte_se_dale\"><\/span>9. Dokon\u010dete to a posu\u0148te se d\u00e1le<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e jste si vyt\u0159\u00edbili sv\u016fj pl\u00e1n a za\u010dnete pozorovat&nbsp;<strong>pozitivn\u00ed zm\u011bny na sv\u00e9 postav\u011b<\/strong>, zjist\u011bte co ud\u011blalo rozd\u00edl a integrujte tu informaci&nbsp;<strong>do dlouhodob\u00e9ho, udr\u017eiteln\u00e9ho pl\u00e1nu<\/strong>.&nbsp;Vytvo\u0159te si alternativn\u00ed j\u00eddla ve sv\u00e9 aplikaci a sta\u0148te se&nbsp;<strong>p\u00e1nem<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/5-pravidel-fitness-pripravy-jidel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v p\u0159edp\u0159\u00edprav\u011b porc\u00ed<\/a><\/strong><\/strong>. Mo\u017en\u00e1 budete moci i p\u0159estat po\u010d\u00edtat.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-465083128_1.jpg\" alt=\"P\u0159edp\u0159\u00edprava j\u00eddel - hubnut\u00ed, zdrav\u00e9 stravov\u00e1n\u00ed\" width=\"843\" title=\"P\u0159edp\u0159\u00edprava j\u00eddel - hubnut\u00ed, zdrav\u00e9 stravov\u00e1n\u00ed\"\/><\/figure><\/div>\n\n\n\n<p>Ano, je to pravda,&nbsp;<strong>p\u0159esta\u0148te po\u010d\u00edtat!&nbsp;<\/strong>M\u016f\u017eete se k tomu p\u0159\u00edle\u017eitostn\u011b vr\u00e1tit, abyste <strong>zkontrolovali, nebo p\u0159ehodnotili<\/strong>&nbsp;sv\u016fj stav, ale m\u011bli byste b\u00fdt schopni p\u0159estat pou\u017e\u00edvat aplikaci, proto\u017ee se&nbsp;<strong>va\u0161e technika m\u011b\u0159en\u00ed j\u00eddla&nbsp;<\/strong><em>,,od oka&#8221;&nbsp;<\/em><strong>skv\u011ble vylep\u0161ila.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslete na to takto: Obratnost, kterou jste z\u00edskali&nbsp;<strong>d\u00edky pochopen\u00ed \u010d\u00edsel<\/strong>&nbsp;je&nbsp;<strong>d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e \u010d\u00edsla samotn\u00e1.<\/strong><\/p>\n\n\n\n<p><strong>A co vy?&nbsp;Po\u010d\u00edt\u00e1te kalorie?&nbsp;<\/strong>Pokud v\u00e1m tento \u010dl\u00e1nek pomohl,<strong>&nbsp;podpo\u0159te ho sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/chocolates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tChocolates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Po\u010d\u00edt\u00e1n\u00ed kalori\u00ed m\u00e1 usnadnit \u017eivot, ne komplikovat ho. Zjist\u011bte jak sn\u00ed\u017eit p\u0159\u00edjem kalori\u00ed a sledovat v\u00fdsledky, po kter\u00fdch tou\u017e\u00edte. Pod\u00edvejte se na tyto 9 tip\u016f.<\/p>\n","protected":false},"author":22,"featured_media":75199,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6369,6681,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168204","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-kalorie-cs","10":"tag-strava-cs","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 trik\u016f, d\u00edky kter\u00fdm bude po\u010d\u00edt\u00e1n\u00ed kalori\u00ed hrou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak po\u010d\u00edtat kalorie? 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