{"id":168506,"date":"2021-01-14T00:00:00","date_gmt":"2021-01-13T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/iifym-flexibilni-stravovani\/"},"modified":"2023-11-03T13:15:00","modified_gmt":"2023-11-03T12:15:00","slug":"iifym-flexibilni-stravovani","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/iifym-flexibilni-stravovani\/","title":{"rendered":"Jak j\u00edst pizzu, sladkosti, a p\u0159esto hubnout d\u00edky IIFYM?"},"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\/iifym-flexibilni-stravovani\/#Co_znamena_zkratka_IIFYM\" title=\"Co znamen\u00e1 zkratka IIFYM?\">Co znamen\u00e1 zkratka IIFYM?<\/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\/iifym-flexibilni-stravovani\/#Jak_se_vyznat_v_makrozivinach\" title=\"Jak se vyznat v makro\u017eivin\u00e1ch?\">Jak se vyznat v makro\u017eivin\u00e1ch?<\/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\/iifym-flexibilni-stravovani\/#Spocitejte_si_svuj_idealni_prijem_makrozivin\" title=\"Spo\u010d\u00edtejte si sv\u016fj ide\u00e1ln\u00ed p\u0159\u00edjem makro\u017eivin\">Spo\u010d\u00edtejte si sv\u016fj ide\u00e1ln\u00ed p\u0159\u00edjem makro\u017eivin<\/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\/iifym-flexibilni-stravovani\/#5_vyhod_IIFYM\" title=\"5 v\u00fdhod IIFYM\">5 v\u00fdhod IIFYM<\/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\/iifym-flexibilni-stravovani\/#5_nevyhod_IIFYM\" title=\"5 nev\u00fdhod IIFYM\">5 nev\u00fdhod IIFYM<\/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\/iifym-flexibilni-stravovani\/#Spravne_vs_spatne_pojeti_IIFYM\" title=\"Spr\u00e1vn\u00e9 vs. \u0161patn\u00e9 pojet\u00ed IIFYM\">Spr\u00e1vn\u00e9 vs. \u0161patn\u00e9 pojet\u00ed IIFYM<\/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\/iifym-flexibilni-stravovani\/#Jak_si_s_IIFYM_zacit_planovat_jidelnicek\" title=\"Jak si s IIFYM za\u010d\u00edt pl\u00e1novat j\u00eddeln\u00ed\u010dek?\">Jak si s IIFYM za\u010d\u00edt pl\u00e1novat j\u00eddeln\u00ed\u010dek?<\/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\/iifym-flexibilni-stravovani\/#5_tipu_ktere_vam_zjednodusi_zacatky_s_IIFYM\" title=\"5 tip\u016f, kter\u00e9 v\u00e1m zjednodu\u0161\u00ed za\u010d\u00e1tky s IIFYM\">5 tip\u016f, kter\u00e9 v\u00e1m zjednodu\u0161\u00ed za\u010d\u00e1tky s IIFYM<\/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\/iifym-flexibilni-stravovani\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p id=\"block-442b14fa-f399-42a5-86ca-d0bfbd6f9789\"><br>D\u00e1t si ob\u010das burger, \u010dokol\u00e1du, v\u00edno nebo zmrzlinu a nep\u0159ibrat, nebo dokonce zhubnout. \u017de to zn\u00ed jako sen a p\u0159\u00e1n\u00ed v\u0161ech lid\u00ed, kte\u0159\u00ed se v sou\u010dasnosti rozhodli zhubnout? A te\u010f si zkuste p\u0159edstavit, \u017ee se tento sen m\u016f\u017ee st\u00e1t skute\u010dnost\u00ed a vy si v\u00e1\u017en\u011b m\u016f\u017eete j\u00edst, na co budete m\u00edt chu\u0165. M\u00e1 to v\u0161ak jeden nepatrn\u00fd h\u00e1\u010dek, mus\u00edte se p\u0159itom vej\u00edt do sv\u00e9ho stanoven\u00e9ho p\u0159\u00edjmu makro\u017eivin, a tud\u00ed\u017e i p\u0159em\u00fd\u0161let nad t\u00edm, z \u010deho jsou konkr\u00e9tn\u00ed potraviny slo\u017eeny. Pokud jste v\u0161ak ochotn\u00ed se p\u0159es toto drobn\u00e9 nepohodl\u00ed p\u0159en\u00e9st, m\u016f\u017eeme hned za\u010d\u00edt s p\u0159edstaven\u00edm stravovac\u00edho stylu IIFYM.&nbsp;<\/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 is-style-default\" id=\"block-67d5667d-46d3-41d9-8a88-c563fdc97528\"><span class=\"ez-toc-section\" id=\"Co_znamena_zkratka_IIFYM\"><\/span>Co znamen\u00e1 zkratka IIFYM?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-b66a80f1-f8ce-4db9-9b9c-9c694322e16a\">Abyste co nejl\u00e9pe pochopili principy tohoto typu stravov\u00e1n\u00ed, vezmeme to p\u011bkn\u011b od za\u010d\u00e1tku a sezn\u00e1m\u00edme v\u00e1s se z\u00e1kladn\u00edmi pojmy. Za\u010dneme t\u00edm, co se skr\u00fdv\u00e1 za tajemnou<strong> zkratkou IIFYM.<\/strong> Jedn\u00e1 se o prvn\u00ed p\u00edsmena slov <strong>\u201cIf It Fits Your Macros\u201d neboli pokud ti to sed\u00ed do maker.<\/strong> Vyjad\u0159uje to tedy my\u0161lenku, \u017ee si \u010dlov\u011bk m\u016f\u017ee<strong> j\u00edst, jak\u00e9 j\u00eddlo chce, pokud ve v\u00fdsledku dos\u00e1hne hodnot makro\u017eivin,<\/strong> kter\u00e9 si stanovil s ohledem na sv\u016fj c\u00edl. Jak\u00e1 \u00faskal\u00ed to m\u00e1, se dozv\u00edte v dal\u0161\u00edch \u010d\u00e1stech \u010dl\u00e1nku. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-c994f86d-3ac7-42df-a8d4-4dd4de237fd8\">IIFYM nebylo vytvo\u0159eno jako nov\u00e1 dieta. Tuto zkratku <strong>za\u010dali nejprve vyu\u017e\u00edvat bodybuilde\u0159i<\/strong> na sv\u00fdch diskuzn\u00edch f\u00f3rech v souvislosti s t\u00edm, kdy\u017e si cht\u011bli v diet\u011b dop\u0159\u00e1t n\u011bco &#8220;zak\u00e1zan\u00e9ho&#8221;. Toto ozna\u010den\u00ed se pak dostalo d\u00e1l i mezi \u0161ir\u0161\u00ed ve\u0159ejnost. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-bb5bbfee-00fd-4bd4-9ec3-0dd296d5c217\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/klancir052020-94-1124x749.jpg\" alt=\"Jak funguje IIFYM stravov\u00e1n\u00ed\" style=\"width:843px;height:562px\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-09bbbb8d-12ea-4f3c-87c0-ac14e334df49\"><span class=\"ez-toc-section\" id=\"Jak_se_vyznat_v_makrozivinach\"><\/span>Jak se vyznat v makro\u017eivin\u00e1ch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-83ff141f-09b8-4842-a173-233cb6b50c67\">Aby byl n\u00e1\u0161 z\u00e1kladn\u00ed vhled kompletn\u00ed, pov\u00edme si i n\u011bco o makro\u017eivin\u00e1ch. Obecn\u011b rozli\u0161ujeme<strong> t\u0159i z\u00e1kladn\u00ed makro\u017eiviny, kter\u00fdmi jsou b\u00edlkoviny, sacharidy a tuky.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-5b23d8ff-8e96-4254-b243-9196bb4a0311\">1. B\u00edlkoviny<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-f8b131b9-766a-48cc-90e0-6ad65624eb73\">B\u00edlkoviny neboli proteiny jsou makro\u017eivinou, kter\u00e1<strong> pom\u00e1h\u00e1 ke zdrav\u00ed kost\u00ed, svalov\u00e9mu r\u016fstu a tak\u00e9 chr\u00e1n\u00ed svaly v diet\u011b p\u0159ed sp\u00e1len\u00edm.<\/strong> Nen\u00ed proto divu, \u017ee je nejen pro sportovce tak d\u016fle\u017eit\u00e1. Jejich vy\u0161\u0161\u00ed p\u0159\u00edjem je \u010dasto doporu\u010dovan\u00fd i p\u0159i hubnut\u00ed, a to nejen pro v\u00fd\u0161e zm\u00edn\u011bn\u00e9 schopnosti b\u00edlkovin, ale tak\u00e9 z d\u016fvodu <strong>vy\u0161\u0161\u00ed sytivosti<\/strong> a <strong>vysok\u00e9ho termick\u00e9ho efektu.<\/strong> Jedn\u00e1 se o energii, kterou na\u0161e t\u011blo pot\u0159ebuje k tomu, aby \u017eivinu zpracovala. U b\u00edlkovin se v z\u00e1vislosti na typu pohybuje <strong>termick\u00fd efekt mezi 20\u201330 %.<\/strong> Znamen\u00e1 to tedy, \u017ee ze 100 takov\u00fdch kalori\u00ed se do na\u0161eho t\u011bla vst\u0159eb\u00e1 jen p\u0159ibli\u017en\u011b 70\u201380 kcal. <span style=\"color:#ff6600\" class=\"tadv-color\">[2][3][5][13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0d08911b-99f8-44f1-9b75-0308f9c17fb1\"><strong>Energetick\u00e1 hodnota 1 g b\u00edlkovin: 4 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-d410379e-ac16-4b51-a9d4-eb359f6d3c1a\"><strong>Zdroje b\u00edlkovin:<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-839feae8-2345-4178-986f-3d0a1693bca5\">\n<li>maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a><\/li>\n\n\n\n<li>vejce<\/li>\n\n\n\n<li>tvarohy, jogurty, s\u00fdry a dal\u0161\u00ed ml\u00e9\u010dn\u00e9 v\u00fdrobky&nbsp;<\/li>\n\n\n\n<li>vegansk\u00e9 n\u00e1hra\u017eky masa (<a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tofu-cs\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tempeh-cs\/\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/seitan-cs\/\" class=\"ek-link\">seitan<\/a>)<\/li>\n\n\n\n<li>pseudoobiloviny (pohanka, amarant, <a href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>)<\/li>\n\n\n\n<li>lu\u0161t\u011bniny (\u010do\u010dka, fazole)<\/li>\n\n\n\n<li>o\u0159\u00ed\u0161ky a sem\u00ednka<\/li>\n\n\n\n<li>proteiny (<a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\">syrov\u00e1tkov\u00fd<\/a>, <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd<\/a>)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">proteinov\u00e9 ty\u010dinky<\/a>, <a href=\"https:\/\/gymbeam.cz\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">proteinov\u00e9 su\u0161enky<\/a> atd.<\/li>\n<\/ul>\n\n\n\n<p id=\"block-b575fe17-ebdf-4573-bea9-f826792c3999\">V\u00edce se o zdroj\u00edch b\u00edlkovin dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 potravin, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-1ddfece5-35d1-45ca-b59f-b977c3f93ed0\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/prote-1124x749.jpg\" alt=\"V jak\u00fdch potravin\u00e1ch je nejv\u00edce b\u00edlkovin\" style=\"width:843px;height:562px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-3881fb4e-7aa1-44ef-a6c5-29f6ac8b3000\">2. Sacharidy<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0df266d4-122d-4009-be9a-ec6ae8fa2b02\">Dal\u0161\u00ed makro\u017eivinou jsou sacharidy. Ty jsou v\u0161eobecn\u011b <strong>zn\u00e1m\u00e9 p\u0159edev\u0161\u00edm jako zdroj energie pro na\u0161e t\u011blo.<\/strong> V\u011bt\u0161ina sn\u011bden\u00fdch sacharid\u016f se p\u0159ed vstupem do krve rozlo\u017e\u00ed na gluk\u00f3zu, kterou na\u0161e t\u011blo pou\u017e\u00edv\u00e1 k <strong>v\u00fdrob\u011b molekuly paliva zvan\u00e9ho ATP <\/strong>(adenozintrifosf\u00e1t). To je pak vyu\u017e\u00edv\u00e1no pro r\u016fzn\u00e9 metabolick\u00e9 \u00fakoly, jako jsou b\u011b\u017en\u00e9 denn\u00ed \u010dinnosti nebo sportovn\u00ed v\u00fdkon. I kdy\u017e si na\u0161e t\u011blo dok\u00e1\u017ee ATP vyrobit nap\u0159\u00edklad i z tuk\u016f, up\u0159ednost\u0148uje v\u011bt\u0161ina bun\u011bk pr\u00e1v\u011b <strong>sacharidy jako prim\u00e1rn\u00ed zdroj energie.<\/strong> Co se termick\u00e9ho efektu t\u00fd\u010de, pohybuje se u sacharid\u016f n\u011bkde mezi<strong> 5\u201310 %.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20134]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-e3cbdec3-bf62-451a-b50b-bae439e48134\"><strong>Energetick\u00e1 hodnota 1 g sacharid\u016f: 4 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0934eba2-264d-4453-98b7-403f8e5018a3\"><strong>Zdroje sacharid\u016f:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-5f903d8d-3f43-4591-94da-325ccbca4352\">\n<li>celozrnn\u00e9 obiloviny (ovesn\u00e9 a \u0161paldov\u00e9 vlo\u010dky, mouka, r\u00fd\u017ee, t\u011bstoviny, pe\u010divo)<\/li>\n\n\n\n<li>pseudoobiloviny (pohanka, amarant, quinoa)<\/li>\n\n\n\n<li>brambory a bat\u00e1ty&nbsp;<\/li>\n\n\n\n<li>lu\u0161t\u011bniny (\u010do\u010dka, cizrna, fazole)<\/li>\n\n\n\n<li>ovoce a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-614fd1de-7c70-4503-8f33-ab919669f623\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/sachari-1124x749.jpg\" alt=\"V jak\u00fdch potravin\u00e1ch je nejv\u00edce sacharid\u016f\" style=\"width:843px;height:562px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-8dad47a8-d8c0-4490-a969-f8438a2b1b29\">3. Tuky&nbsp;<\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"895\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/male-895x1124.jpg\" alt=\"Jak\u00e9 zdroje tuku jsou nejlep\u0161\u00ed\" class=\"wp-image-209297\" title=\"Jak\u00e9 zdroje tuku jsou nejlep\u0161\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male-895x1124.jpg 895w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male-319x400.jpg 319w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male-1223x1536.jpg 1223w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male.jpg 1364w\" sizes=\"auto, (max-width: 895px) 100vw, 895px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:102px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posledn\u00ed d\u016fle\u017eitou makro\u017eivinou jsou tuky. Stejn\u011b jako sacharidy, i ony se \u0159ad\u00ed mezi <strong>d\u016fle\u017eit\u00e9 zdroje energie pro t\u011blo a pom\u00e1haj\u00ed podporovat r\u016fst bun\u011bk.<\/strong> Nav\u00edc v\u0161ak tak\u00e9 <strong>chr\u00e1n\u00ed t\u011blesn\u00e9 org\u00e1ny, pom\u00e1h\u00e1 udr\u017eovat teplo a pot\u0159ebn\u00fd je i pro synt\u00e9zu hormon\u016f v\u010detn\u011b testosteronu.<\/strong> Existuj\u00ed dokonce vitam\u00edny \u2013 A, D, E, K, kter\u00e9 jsou rozpustn\u00e9 v tuc\u00edch. P\u0159i nedostate\u010dn\u00e9m p\u0159\u00edjmu tuku tak m\u016f\u017eete m\u00edt probl\u00e9m s jejich vst\u0159eb\u00e1v\u00e1n\u00edm. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Energetick\u00e1 hodnota 1 g tuku: 9 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zdroje tuku:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sem\u00ednka, o\u0159echy a m\u00e1sla z nich<\/li>\n\n\n\n<li>m\u00e1slo, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ciste-ghi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ghee<\/a> a oleje (slune\u010dnicov\u00fd, olivov\u00fd, d\u00fd\u0148ov\u00fd)<\/li>\n\n\n\n<li>olivy<\/li>\n\n\n\n<li>avok\u00e1do<\/li>\n\n\n\n<li>tuk, kter\u00fd je p\u0159irozenou sou\u010d\u00e1st\u00ed \u017eivo\u010di\u0161n\u00fdch b\u00edlkovin (nap\u0159\u00edklad tuk v hov\u011bz\u00edm mase)<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-4f42fd49-1444-4e25-a926-b71e128510a1\"><span class=\"ez-toc-section\" id=\"Spocitejte_si_svuj_idealni_prijem_makrozivin\"><\/span>Spo\u010d\u00edtejte si sv\u016fj ide\u00e1ln\u00ed p\u0159\u00edjem makro\u017eivin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p id=\"block-4c31aa5c-d67e-4feb-9292-c0a2bb484e07\">Te\u010f, kdy\u017e u\u017e rozum\u00edme z\u00e1kladn\u00edm pojm\u016fm, m\u016f\u017eeme se vrhnout na dal\u0161\u00ed krok. V tom si ur\u010d\u00edme<strong> konkr\u00e9tn\u00ed hodnoty makro\u017eivin pro na\u0161e t\u011blo<\/strong>, kter\u00e9 n\u00e1s dovedou k ur\u010den\u00e9mu c\u00edli, jako je nap\u0159\u00edklad hubnut\u00ed. Nejjednodu\u0161\u0161\u00edm zp\u016fsobem je vyu\u017e\u00edt na\u0161i kalkula\u010dku, kter\u00e1 ve\u0161kerou pr\u00e1ci odvede za v\u00e1s a <strong>vypo\u010d\u00edt\u00e1 v\u00e1m p\u0159\u00edjem makro\u017eivin podle v\u00e1mi zadan\u00fdch \u00fadaj\u016f. <\/strong>Pokud si chcete p\u0159\u00edjem spo\u010d\u00edtat sami, postupujte podle jednotliv\u00fdch krok\u016f v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n            if (data.myGoal == 'loseWeight') {\n                goalIndex = 0.8;\n            } else if (data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && !data.teamSport && data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2.2) {\n                        proteinIndex = 2.2\n                    }\n                }\n\n            } else if (data.myGoal == 'goodCondition') {\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = (kCal - (kCal * 0.25) - (data.weight * proteinIndex * 4)) \/ 4;\n            data.Sacharidy = carbohydrates + ' gramov ';\n\n            $('[data-js=\"micronutrientsKCal\"]').html(Math.round(kCal));\n            $('[data-js=\"micronutrientsCarbohydrates\"]').html(Math.round(carbohydrates));\n            $('[data-js=\"micronutrientsProteins\"]').html(Math.round(proteins));\n            $('[data-js=\"micronutrientsLipids\"]').html(Math.round(lipids));\n\n            $('[data-js=\"micronutrientsInfo\"]').hide();\n            $('[data-js=\"micronutrientsResult\"]').show();\n\n            $(\".here\").html(JSON.stringify(data, undefined, 2));\n\n        }\n\n        function actualize() {\n\n            if (data.gender == 'female') {\n                $(\".female\").addClass('selected');\n                $(\".male\").removeClass('selected');\n            }\n            if (data.gender == 'male') {\n                $(\".female\").removeClass('selected');\n                $(\".male\").addClass('selected');\n            }\n\n            if (data.bodyFatPercentage > 40) {\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSport\"]').prop('checked', false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercises\"]').prop('checked', false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSports\"]').prop('checked', false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", true);\n            } else {\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", false);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", false);\n            }\n\n            if (data.gender && data.age && data.weight && data.height && data.myGoal) {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", false);\n            } else {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h1 class=\"wp-block-heading is-style-h2\">Pozitiva a negativa IIFYM<\/h1>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0e46c129-24ba-423e-8f5c-ea302e8f1983\">Ka\u017ed\u00e1 mince m\u00e1 dv\u011b strany, stejn\u011b tak jako IIFYM. I kdy\u017e se m\u016f\u017ee na prvn\u00ed pohled tento sm\u011br zd\u00e1t jako dokonal\u00fd, nen\u00ed tomu tak. Poj\u010fme se tedy<strong> bl\u00ed\u017ee pod\u00edvat na jeho pozitiva a negativa,<\/strong> abyste mohli objektivn\u011b zv\u00e1\u017eit, jestli je tento typ stravov\u00e1n\u00ed pro va\u0161e t\u011blo opravdu to nejlep\u0161\u00ed. Pokud budete <strong>zn\u00e1t i stinn\u00e9 str\u00e1nky IIFYM, <\/strong>dost mo\u017en\u00e1 se negativn\u00edm d\u016fsledk\u016fm, kter\u00e9 z nich pramen\u00ed, dok\u00e1\u017eete vyhnout, a tak budete <strong>t\u011b\u017eit pouze z jeho benefit\u016f.&nbsp;<\/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 is-style-default\" id=\"block-f5dee755-88b5-4f0b-87ba-2471d355268c\"><span class=\"ez-toc-section\" id=\"5_vyhod_IIFYM\"><\/span>5 v\u00fdhod IIFYM<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-82b18d6c-e2ae-4bb2-9a88-0abde29d7629\">1. Budete m\u00edt p\u0159ehled o slo\u017een\u00ed potravin<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-f00913cd-61fe-423a-8a37-a3325f41a9dc\">Pokud se rozhodnete pro stravovac\u00ed styl IIFYM, <strong>nevyhnete se zapisov\u00e1n\u00ed kalori\u00ed do aplikac\u00ed, <\/strong>jako je t\u0159eba <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">MyFitnessPal.<\/a> V t\u00e9 u\u017e jsou p\u0159edem nastaven\u00e9 potraviny, kter\u00e9 pouze p\u0159id\u00e1v\u00e1te do sv\u00e9ho j\u00eddeln\u00ed\u010dku. Nechyb\u00ed v\u0161ak ani mo\u017enost <strong>zadat potraviny s vlastn\u00ed energetickou hodnotou.<\/strong> T\u00edmto zp\u016fsobem se sna\u017e\u00edte sn\u00edst p\u0159edem stanoven\u00e1 makra, a <strong>dos\u00e1hnout tak 100% napln\u011bn\u00ed b\u00edlkovin, sacharid\u016f i tuk\u016f.<\/strong> Aby v\u00e1m v\u0161e sed\u011blo, mus\u00edte se nau\u010dit pracovat s jednotliv\u00fdmi surovinami, v\u011bd\u011bt, jak nap\u0159\u00edklad do j\u00eddla propa\u0161ovat v\u00edce b\u00edlkovin nebo jak sn\u00ed\u017eit obsah tuku ve sv\u00e9 ve\u010de\u0159i. Pro n\u011bkoho m\u016f\u017ee b\u00fdt toto zapisov\u00e1n\u00ed z\u00e1bavn\u00e9, pro jin\u00e9ho otrava. Za n\u011bjakou dobu v\u0161ak budete m\u00edt sv\u00e9 obvykl\u00e9 porce v oku, a tak <strong>bude tento proces \u010d\u00edm d\u00e1l rychlej\u0161\u00ed a automati\u010dt\u011bj\u0161\u00ed. <\/strong>Mo\u017en\u00e1 d\u00edky zapisov\u00e1n\u00ed odhal\u00edte i skryt\u00e9 kalorick\u00e9 bomby, o kter\u00fdch jste dosud nem\u011bli ani nejmen\u0161\u00ed tu\u0161en\u00ed.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-e358e5e0-20e4-4957-8a6b-a1b76dad30c0\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-502387628-1124x750.jpg\" alt=\"Jak po\u010d\u00edtat kalorie p\u0159i IIFYM\" style=\"width:843px;height:563px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-bd517635-8c88-40f0-b9bd-49fb12baadc2\">2. Z\u00edsk\u00e1te svobodu v j\u00eddle<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-d00d38db-301d-4bd5-8af1-d37d5d444e03\"><em>\u201cNem\u016f\u017eu j\u00edt s tebou z\u00edtra na ve\u010de\u0159i, sna\u017e\u00edm se zhubnout a mus\u00edm dodr\u017eovat sv\u016fj j\u00eddeln\u00ed\u010dek.\u201d<\/em>  Tak p\u0159esn\u011b tuto v\u011btu u\u017e nebudete muset nikdy vyslovit. Kdybychom m\u011bli jedn\u00edm slovem charakterizovat IIFYM, byla by to rozhodn\u011b<strong> flexibilita. <\/strong>To je toti\u017e kl\u00ed\u010dov\u00fd aspekt, kter\u00fd si obl\u00edbilo tolik lid\u00ed. <strong>Nemus\u00edte se vyh\u00fdbat spole\u010densk\u00fdm ud\u00e1lostem, <\/strong>jednodu\u0161e si m\u016f\u017eete d\u00e1t, jak\u00e9koliv j\u00eddlo chcete, sta\u010d\u00ed, kdy\u017e s n\u00edm budete v p\u0159\u00edjmu po\u010d\u00edtat, zap\u00ed\u0161ete si jej a <strong>p\u0159izp\u016fsob\u00edte mu ostatn\u00ed j\u00eddla b\u011bhem dne.<\/strong> V\u00fdhodou je, \u017ee v tabulk\u00e1ch \u010dasto najdete i hodnoty j\u00eddel zn\u00e1m\u00fdch \u0159et\u011bzc\u016f, tak\u017ee pro v\u00e1s bude odhad jednodu\u0161\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-4d7e1596-fb49-4fd2-ae14-ba0768ebf1aa\">Pokud si nap\u0159\u00edklad d\u00e1te v Burger Kingu Double Whopper, kter\u00fd m\u00e1 p\u0159ibli\u017en\u011b 900 kcal, 50 g sacharid\u016f, 56 g tuk\u016f a 35 g b\u00edlkovin, asi v\u00e1m dojde, \u017ee se b\u011bhem ostatn\u00edch denn\u00edch j\u00eddel budete muset dr\u017eet s tuky opravdu zkr\u00e1tka. Naopak pokud se rozhodnete pro wrap z McDonalds s grilovan\u00fdm <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00edm masem<\/a>, dod\u00e1te t\u011blu 350 kcal, 41 g sacharid\u016f, 10 g tuku a 26 g b\u00edlkovin, tak\u017ee m\u016f\u017eeme mluvit o pom\u011brn\u011b vyv\u00e1\u017een\u00e9m j\u00eddle. T\u00edmto zp\u016fsobem si odhadov\u00e1n\u00ed usnadn\u00edte, a kdy\u017e pak zjist\u00edte, jak byste se museli o kalorick\u00fdch j\u00eddel omezovat p\u0159i p\u0159\u00edjmu ostatn\u00edch denn\u00edch chod\u016f, <strong>dost mo\u017en\u00e1 zvol\u00edte n\u011bco jin\u00e9ho nebo se s n\u011bk\u00fdm pod\u011bl\u00edte, abyste si sv\u00e9 kalorie u\u0161et\u0159ili.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29059,44248,53248,67330,67804\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-67f61bb4-f640-485d-9197-db1d80c14496\">3. Zbav\u00edte se p\u0159\u00edstupu \u201cv\u0161echno, nebo nic\u201d<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-611a4957-78d5-40ac-92c6-ec4cbf172e78\">Sna\u017eili jste se u\u017e v minulosti zhubnout, ale va\u0161e <strong>snahy v\u00e1m p\u0159ekazila oslava, <\/strong>kdy jste si dali kousek dortu a s od\u016fvodn\u011bn\u00edm, \u017ee u\u017e jste <strong>re\u017eim stejn\u011b poru\u0161ili a v\u0161e je ztracen\u00e9,<\/strong> jste se p\u0159ejedli v\u0161\u00edm, co bylo na stole? Tak p\u0159esn\u011b tohle u\u017e se v\u00e1m nestane. P\u0159i IIFYM u\u017e toti\u017e <strong>neexistuje \u017e\u00e1dn\u00e9 j\u00eddlo, kter\u00e9 je zak\u00e1zan\u00e9 a poru\u0161ilo by v\u00e1\u0161 re\u017eim.<\/strong> Od te\u010f m\u00e1te povolen\u00e9 jak\u00e9koliv j\u00eddlo, jen je pot\u0159eba si op\u011bt hl\u00eddat mno\u017estv\u00ed, abyste m\u011bli dostatek maker i na zbytek dne.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-123e7bcd-f883-465e-bf73-aefbb940c546\">D\u00edky IIFYM u\u017e v\u0161ak nemus\u00edte m\u00edt strach ze spole\u010densk\u00fdch akc\u00ed, proto\u017ee se na n\u011bm objevuje plno j\u00eddla, kter\u00e9mu byste neodolali, ale nezapad\u00e1 do va\u0161eho hubnouc\u00edho j\u00eddeln\u00ed\u010dku. Jak v\u0161ichni v\u00edme,<strong> zak\u00e1zan\u00e9 ovoce chutn\u00e1 nejl\u00e9pe, <\/strong>a tak je dost mo\u017en\u00e9, \u017ee v\u00e1s ani nebudou pron\u00e1sledovat takov\u00e9 chut\u011b, kdy\u017e si dovol\u00edte zamlsat si. Z v\u00fdsledk\u016f studi\u00ed tak\u00e9 vypl\u00fdv\u00e1, \u017ee si na j\u00eddle <strong>pochutn\u00e1te v\u00edce v p\u0159\u00edpad\u011b, \u017ee z n\u011bj pak nebudete m\u00edt v\u00fd\u010ditky.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-9198db21-dae5-4eef-adf0-c10734aa8c5d\">A pokud by v\u00e1s zaj\u00edmaly tipy na to, jak chyt\u0159e mlsat, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-mlsat-a-nepribirat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 tip\u016f, jak mlsat a nep\u0159ib\u00ed<\/strong>rat.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-79df613e-c73a-48e4-bc12-dee2f93e11e2\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-24T090340.015-2-1124x827.jpg\" alt=\"Jak se p\u0159estat p\u0159ej\u00eddat d\u00edky IIFYM\" style=\"width:843px;height:620px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-fd3c2323-6d47-450d-896a-c983bc8e6580\">4. Mohou v\u00e1m pomoci v boji s poruchami p\u0159\u00edjmu potravy<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-705131e0-3ff6-4eaf-bb72-764190c53d78\">Lid\u00e9, kte\u0159\u00ed trp\u00ed poruchami p\u0159\u00edjmu potravy, se obvykle vyzna\u010duj\u00ed <strong>nezdrav\u00fdm vztahem k j\u00eddlu,<\/strong> jako je nap\u0159\u00edklad strach, \u017ee i po mal\u00e9m mno\u017estv\u00ed nezdrav\u00e9ho j\u00eddla p\u0159iberou. Rozhodn\u011b se ale nesna\u017e\u00edme tvrdit, \u017ee je IIFYM \u0159e\u0161en\u00edm poruchy p\u0159\u00edjmu potravy. V p\u0159\u00edpad\u011b tohoto onemocn\u011bn\u00ed by m\u011bla nemocn\u00e1 osoba sv\u016fj zdravotn\u00ed stav \u0159e\u0161it s odborn\u00edkem. <strong>IIFYM v\u0161ak m\u016f\u017ee slou\u017eit k tomu, aby se \u010dlov\u011bk po mal\u00fdch kr\u016f\u010dc\u00edch utvrzoval v tom, \u017ee se nic nestane, kdy\u017e do sv\u00e9ho j\u00eddeln\u00ed\u010dku za\u0159ad\u00ed i jin\u00e9 potraviny, ne\u017e je zvykl\u00fd.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-20fd0301-64d5-4c61-bd8c-93b110e298df\">5. P\u0159\u00edstup bude dlouhodob\u011b udr\u017eiteln\u00fd&nbsp;<\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1034\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/udrzit-1034x1124.jpg\" alt=\"Jak m\u016f\u017eete trvale zhubnout d\u00edky IIFYM\" class=\"wp-image-209354\" title=\"Jak m\u016f\u017eete trvale zhubnout d\u00edky IIFYM\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit-1034x1124.jpg 1034w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit-368x400.jpg 368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit-1413x1536.jpg 1413w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit.jpg 1579w\" sizes=\"auto, (max-width: 1034px) 100vw, 1034px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste v minulosti zkou\u0161eli n\u011bjak\u00e9 diety, abyste zhubli, <strong>byly pro v\u00e1s dlouhodob\u011b udr\u017eiteln\u00e9?<\/strong> Pravd\u011bpodobn\u011b ne, pokud u\u017e je nedodr\u017eujete a hled\u00e1te jin\u00fd zp\u016fsob, jak trvale zhubnout. Naj\u00edt si dietu, kter\u00e1 v\u00e1m <strong>nedovol\u00ed j\u00edst obl\u00edben\u00e1 j\u00eddla, nen\u00ed dlouhodob\u00fdm \u0159e\u0161en\u00edm. <\/strong>A pou\u0161t\u011bt se do hubnut\u00ed s t\u00edm, \u017ee te\u010f to vydr\u017e\u00edte a a\u017e zhubnete, tak si kone\u010dn\u011b m\u016f\u017eete d\u00e1t dort a hamburger, taky nikam nepovede.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejsp\u00ed\u0161 s t\u00edmto p\u0159\u00edstupem dlouho nevydr\u017e\u00edte, a pokud ano a dos\u00e1hnete sv\u00e9 vysn\u011bn\u00e9 v\u00e1hy, dost mo\u017en\u00e1 se <strong>setk\u00e1te i s neobl\u00edben\u00fdm jo-jo efektem,<\/strong> kter\u00fd p\u0159ijde brzy po tom, co se vr\u00e1t\u00edte ke sv\u00fdm d\u0159\u00edv\u011bj\u0161\u00edm stravovac\u00edm n\u00e1vyk\u016fm. A v\u00fdsledek? <strong>Shozen\u00e1 kila p\u0159iberete zp\u00e1tky a jako bonus mo\u017en\u00e1 i n\u011bco nav\u00edc.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U IIFYM m\u00e1te tu v\u00fdhodu, \u017ee se <strong>na dort nemus\u00edte t\u011b\u0161it n\u011bkolik m\u011bs\u00edc\u016f, <\/strong>ale m\u016f\u017eete si ho do sv\u00e9ho p\u0159ijmu zakomponovat hned prvn\u00ed t\u00fdden. Va\u0161e <strong>okol\u00ed tak v\u016fbec nemus\u00ed poznat, \u017ee jste se do nov\u00e9ho stravovac\u00edho stylu pustili,<\/strong> a tak se vyhnete i p\u0159\u00edpadn\u00fdm pozn\u00e1mk\u00e1m na va\u0161e j\u00eddlo, kter\u00e9 by v\u00e1s mohly od snahy odradit.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-2a027e2f-d404-4f56-b801-2fe7603b3078\"><span class=\"ez-toc-section\" id=\"5_nevyhod_IIFYM\"><\/span>5 nev\u00fdhod IIFYM<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-1b76b7b4-7e69-489a-899c-e759cefa7b29\">1. M\u016f\u017eete se st\u00e1t otrokem kalori\u00ed<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-33889604-6afb-4018-8977-3c2aa18752b8\">Jasn\u011b, v\u011bd\u011bt, co j\u00eddlo obsahuje, nen\u00ed na \u0161kodu. Pokud jste v\u0161ak perfekcionist\u00e9, m\u016f\u017ee se dost snadno st\u00e1t, \u017ee <strong>za\u010dnete \u0159e\u0161it ka\u017edou kalorii a ka\u017ed\u00fd gram dan\u00e9 makro\u017eiviny,<\/strong> aby v\u00e1m makra do punt\u00edku sed\u011bla. Opravdu je ale nutn\u00e9 sn\u00edst p\u0159esn\u011b 83 gram\u016f jablka a zbytek vyhodit? Stejn\u011b tak budete d\u00edky zapisov\u00e1n\u00ed \u010dasem v\u011bd\u011bt, kolik \u010deho kter\u00e1 potravina obsahuje. N\u011bkdo m\u016f\u017ee tyto hodnoty vn\u00edmat jako informativn\u00ed, pokud si ale mysl\u00edte, \u017ee byste se na z\u00e1klad\u011b toho <strong>stali otrokem \u010d\u00edsel, <\/strong>kter\u00e1 by v\u00e1m ve fin\u00e1le zp\u016fsobovala v\u00edce \u0161kody ne\u017e u\u017eitku, nebude IIFYM nic pro v\u00e1s.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-14c9670a-c614-43ab-96e7-a573806ee0ab\">Pravd\u011bpodobn\u011b v\u00e1m bude po\u010d\u00edt\u00e1n\u00ed ze za\u010d\u00e1tku br\u00e1t tak\u00e9 hodn\u011b \u010dasu, <strong>mo\u017en\u00e1 v\u00e1s nebude bavit a bude v\u00e1m sp\u00ed\u0161 na obt\u00ed\u017e. <\/strong>Samoz\u0159ejm\u011b je dobr\u00e9 v\u011bd\u011bt, \u017ee maso obsahuje b\u00edlkoviny, nen\u00ed v\u0161ak nutn\u00e9 stresovat se p\u0159esn\u00fdm \u010d\u00edslem. Pokud po\u010d\u00edt\u00e1n\u00ed nem\u00e1te r\u00e1di a z p\u0159edstavy ka\u017edodenn\u00edho s\u010d\u00edt\u00e1n\u00ed sacharid\u016f ve strav\u011b se v\u00e1m d\u011bl\u00e1 zle, je mnoho jin\u00fdch zp\u016fsob\u016f, <strong>jak efektivn\u011b hubnout, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ani\u017e byste se museli stresovat \u010d\u00edsly.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-b2ef5a77-0fcb-4e8b-8eff-ddf360d331f8\">2. Hroz\u00ed v\u00e1m rozvoj poruch p\u0159\u00edjmu potravy<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-460321c2-bb8b-435e-8989-5f4cae013c46\">Tento bod dost \u00fazce souvis\u00ed s t\u00edm p\u0159edchoz\u00edm. Jak ji\u017e bylo \u0159e\u010deno, ka\u017ed\u00e1 strana m\u00e1 dv\u011b mince. N\u011bkomu m\u016f\u017ee IIFYM pomoci, aby se nau\u010dil j\u00edst i j\u00eddlo, ze kter\u00e9ho m\u011bl d\u0159\u00edve strach,<strong> pro jin\u00e9ho m\u016f\u017ee b\u00fdt po\u010d\u00edt\u00e1n\u00ed makro\u017eivin a kalori\u00ed novou obses\u00ed,<\/strong> kter\u00e1 povede k <strong>nezdrav\u00e9mu vztahu k j\u00eddlu. <\/strong>Souvislost mezi zapisov\u00e1n\u00edm j\u00eddla do fitness aplikac\u00ed a v\u00fdvojem poruch p\u0159\u00edjmu potravy byla dokonce i v\u011bdecky potvrzena. Jin\u00e1 studie pak dosp\u011bla ke zji\u0161t\u011bn\u00ed, \u017ee 73 % dot\u00e1zan\u00fdch \u017een trp\u00edc\u00edch poruchou p\u0159\u00edjmu potravy si mysl\u00ed, \u017ee <strong>zapisov\u00e1n\u00ed j\u00eddla u nich p\u0159isp\u011blo k rozvoji tohoto onemocn\u011bn\u00ed.<\/strong>&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20138]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-2e38e885-7e0e-4ce8-8e32-b2eaec653a84\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1124412188-1124x749.jpg\" alt=\"Jak\u00e1 je spojitost mezi poruchami p\u0159\u00edjmu potravy (PPP) a IIFYM\" style=\"width:843px;height:562px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-9a704d55-f2c6-4cf9-984b-bdb056b5e58a\">3. Odhadov\u00e1n\u00ed v\u00e1m m\u016f\u017ee kazit progres<\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"823\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-823x1124.jpg\" alt=\"Jak zhubnout d\u00edky po\u010d\u00edt\u00e1n\u00ed kalori\u00ed\" class=\"wp-image-209397\" title=\"Jak zhubnout d\u00edky po\u010d\u00edt\u00e1n\u00ed kalori\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-823x1124.jpg 823w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-293x400.jpg 293w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-1125x1536.jpg 1125w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-1500x2048.jpg 1500w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-scaled.jpg 1875w\" sizes=\"auto, (max-width: 823px) 100vw, 823px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se budete p\u0159i IIFYM stravovat p\u0159ev\u00e1\u017en\u011b doma, p\u0159ipravovat si j\u00eddlo sami, pak by pro v\u00e1s m\u011bla b\u00fdt <strong>hra\u010dka si v\u0161e odv\u00e1\u017eit.<\/strong> Probl\u00e9m ov\u0161em m\u016f\u017ee nastat v p\u0159\u00edpad\u011b, \u017ee s IIFYM teprve za\u010d\u00edn\u00e1te, ale p\u0159esto se nechcete vzd\u00e1t t\u0159eba ka\u017edodenn\u00edch ob\u011bd\u016f v restaurac\u00edch. Jasn\u011b, je mo\u017en\u00e9 hubnout i v p\u0159\u00edpad\u011b, \u017ee se stravujete venku, ale ruku na srdce, <strong>opravdu si v za\u010d\u00e1tc\u00edch v\u00e1\u017een\u00ed trouf\u00e1te na odhad, kolik gram\u016f r\u00fd\u017ee, masa a om\u00e1\u010dky jste v restauraci dostali na tal\u00ed\u0159i?<\/strong> <\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Schv\u00e1ln\u011b si zkuste n\u011bkdy sami doma ud\u011blat test, kdy popros\u00edte n\u011bkoho, a\u0165 v\u00e1m nabere porci j\u00eddla, zv\u00e1\u017e\u00ed za v\u00e1s a vy odhadujte, kolik \u010deho na tal\u00ed\u0159i je. Mo\u017en\u00e1 budete sami p\u0159ekvapeni, \u017ee se <strong>va\u0161e hodnoty budou od t\u011bch re\u00e1ln\u00fdch li\u0161it klidn\u011b i o stovky gram\u016f, <\/strong>a to u\u017e bude v ka\u017edodenn\u00edm kalorick\u00e9m p\u0159ijmu opravdu zn\u00e1t.&nbsp;<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u016f\u017eete si samoz\u0159ejm\u011b do restaurace vz\u00edt v\u00e1hu a j\u00eddlo si nav\u00e1\u017eit, tento p\u0159\u00edstup ov\u0161em rozhodn\u011b <strong>nepovede ke zdrav\u00e9mu vztahu k p\u0159\u00edjmu potravy<\/strong>, tak\u017ee to berte sp\u00ed\u0161e jako nads\u00e1zku. Tohle je<strong> obhajiteln\u00e9 maxim\u00e1ln\u011b u z\u00e1vodn\u00edk\u016f t\u011bsn\u011b p\u0159ed sout\u011b\u017e<\/strong>\u00ed, ale ti se pravd\u011bpodobn\u011b nebudou v tomto obdob\u00ed stravovat v restaurac\u00edch, kde by nem\u011bli 100% kontrolu nad j\u00eddlem.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p id=\"block-efbbbc18-7cc9-4f3d-b915-21bbfc140ebd\">Pokud se tedy chcete hned od za\u010d\u00e1tku praktikov\u00e1n\u00ed IIFYM stravovat venku, zkuste volit alespo\u0148 takov\u00e9 podniky, kter\u00e9 maj\u00ed na j\u00eddeln\u00ed\u010dku napsan\u00e9 gram\u00e1\u017ee, to v\u00e1m pom\u016f\u017ee porci snadn\u011bji odhadnout. Dal\u0161\u00ed mo\u017enost\u00ed je <strong>objednat si j\u00eddlo dom\u016f, kde si m\u016f\u017eete pokrm odv\u00e1\u017eit, <\/strong>ani\u017e byste pro okol\u00ed p\u016fsobili jako bl\u00e1zen s v\u00e1hou, a zbytek porce, kter\u00e1 by v\u00fdrazn\u011b p\u0159es\u00e1hla va\u0161e makra, m\u016f\u017eete nechat jin\u00e9mu \u010dlenovi rodiny \u010di sob\u011b na druh\u00fd den. Energetick\u00e1 bilance je bohu\u017eel ne\u00faprosn\u00e1. A to, \u017ee jste si dan\u00e9 j\u00eddlo nezapsali do tabulek, neznamen\u00e1, \u017ee jste ho nesn\u011bdli. Myslete na to a sna\u017ete se b\u00fdt co nejp\u0159esn\u011bj\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-68dbfdc7-7281-4ef7-87ae-079d13a222a4\">4. Nedostatek vitam\u00ednu a miner\u00e1ln\u00edch l\u00e1tek<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-c1039c84-4a92-4e6f-8120-7fe3b2a8a67f\">Dodr\u017eov\u00e1n\u00ed makro\u017eivin, na kter\u00e9 klade IIFYM d\u016fraz, je jedna v\u011bc. <strong>Nezapom\u00edn\u00e1 se ale tak tro\u0161ku na d\u016fle\u017eit\u00e9 mikro\u017eiviny, jejich\u017e dlouhodob\u00fd deficit by mohl m\u00edt na t\u011blo negativn\u00ed vliv?<\/strong> Podle v\u00fdzkum\u016f se u modern\u00edch diet \u010dasto st\u00e1v\u00e1, \u017ee m\u00e1 alespo\u0148 \u010d\u00e1st lid\u00ed, kte\u0159\u00ed ji dodr\u017euj\u00ed, nedostatek n\u011bkter\u00fdch vitam\u00edn\u016f nebo miner\u00e1ln\u00edch l\u00e1tek. Je tedy dost pravd\u011bpodobn\u00e9, \u017ee by se tento deficit mohl objevit i u osob, kter\u00e9 <strong>nekladou d\u016fraz na dostate\u010dn\u00fd p\u0159\u00edjem ovoce, zeleniny a \u0159e\u0161\u00ed &#8220;jen&#8221; kalorie. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-d8ef6f24-b99e-4a3f-b214-16a461ee5614\">V\u00fdzkum, kter\u00fd by se detailn\u011b zab\u00fdval nedostatkem mikro\u017eivin u lid\u00ed dlouhodob\u011b praktikuj\u00edc\u00edch IIFYM, zat\u00edm nebyl proveden. Je v\u0161ak d\u016fle\u017eit\u00e9 zm\u00ednit, \u017ee existuje <strong>nespo\u010det zp\u016fsob\u016f, jak k tomuto stravovac\u00edmu stylu p\u0159istoupit. <\/strong>Pokud budete sv\u00e9 t\u011blo z\u00e1sobovat p\u0159ev\u00e1\u017en\u011b nekvalitn\u00ed stravou, pak i v\u00e1m tento nedostatek hroz\u00ed. Vypo\u0159\u00e1dat se s n\u00edm v\u0161ak m\u016f\u017eete t\u00edm, \u017ee spolu s IIFYM budete <strong>dodr\u017eovat tzv. pravidlo 80\/20.<\/strong> Znamen\u00e1 to, \u017ee p\u0159ibli\u017en\u011b <strong>80 % va\u0161eho denn\u00edho kalorick\u00e9ho p\u0159\u00edjmu by m\u011blo poch\u00e1zet z kvalitn\u00edch potravin,<\/strong> kter\u00e9 jsme si uvedli v\u00fd\u0161e, a <strong>zbyl\u00fdch 20 % pak m\u016f\u017ee p\u0159ij\u00edt na dobr\u016ftky,<\/strong> kter\u00e9 pot\u011b\u0161\u00ed va\u0161i du\u0161i, jako je dort\u00edk, fast food a podobn\u011b.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-d20e95ea-7f99-4cde-862d-4e10d56ca0ee\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/MG_6251jj-1124x750.jpeg\" alt=\"Nedostatek vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek p\u0159i hubnut\u00ed\" style=\"width:843px;height:563px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-9cdbc347-36ae-4e1a-9cd9-21ffe58a6fe7\">5. Nezohled\u0148uje zdravotn\u00ed stav<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-011fd75d-7cd0-4d58-a5ff-06832f1c6cc6\">Pokud m\u00e1te n\u011bjak\u00e9 zdravotn\u00ed omezen\u00ed, myslete na to, \u017ee<strong> s n\u00edm IIFYM nepo\u010d\u00edt\u00e1.<\/strong> Mus\u00edte nap\u0159\u00edklad vy\u0159azovat potraviny kv\u016fli intoleranci? Nebo m\u00e1te probl\u00e9my s ledvinami \u010di cukrovku? Pak je pot\u0159eba na to myslet i v p\u0159\u00edpad\u011b, \u017ee se chcete stravovat pomoc\u00ed IIFYM. Samoz\u0159ejm\u011b <strong>je mo\u017en\u00e9 tento p\u0159\u00edstup kombinovat i s ur\u010dit\u00fdm omezen\u00edm,<\/strong> je v\u0161ak pot\u0159eba podle toho vyb\u00edrat potraviny, kter\u00e9 do j\u00eddeln\u00ed\u010dku za\u0159ad\u00edte. Nejlep\u0161\u00ed v\u0161ak bude, kdy\u017e se o dodr\u017eov\u00e1n\u00ed stravy podle pravidel IIFYM <strong>porad\u00edte se sv\u00fdm l\u00e9ka\u0159em.&nbsp;<\/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 is-style-default\" id=\"block-29be182d-c261-47b1-9a25-e7d184994045\"><span class=\"ez-toc-section\" id=\"Spravne_vs_spatne_pojeti_IIFYM\"><\/span>Spr\u00e1vn\u00e9 vs. \u0161patn\u00e9 pojet\u00ed IIFYM<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-f28a0470-acb1-4f5a-af09-241a6fd654e3\">Na z\u00e1klad\u011b informac\u00ed v\u00fd\u0161e u\u017e byste m\u011bli m\u00edt p\u0159edstavu, jak postupovat, aby se pro v\u00e1s IIFYM stalo p\u0159ev\u00e1\u017en\u011b <strong>zdrav\u00fdm, \u00fa\u010dinn\u00fdm a dlouhodob\u011b funguj\u00edc\u00edm stravovac\u00edm stylem.<\/strong> Pro je\u0161t\u011b v\u011bt\u0161\u00ed p\u0159ehlednost si v\u0161ak uvedeme vzor dobr\u00e9ho i \u0161patn\u00e9ho IIFYM j\u00eddeln\u00ed\u010dku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-b8f210e9-d08a-4b5c-afe5-352630e6c64a\">Jako p\u0159\u00edklad <strong>pou\u017eijeme dv\u011b \u017eeny <\/strong>(\u0159\u00edkejme jim t\u0159eba S\u00e1ra a Iva), kter\u00e9<strong> maj\u00ed 22 let, m\u011b\u0159\u00ed 170 cm, v\u00e1\u017e\u00ed 70 kg, cht\u011bly by zhubnout, maj\u00ed sedav\u00e9 zam\u011bstn\u00e1n\u00ed a 2 hodiny t\u00fddn\u011b cvi\u010d\u00ed na n\u00e1ro\u010dn\u00e9m kruhov\u00e9m tr\u00e9ninku.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-ffce6ae9-b0f0-45ca-bff6-496019a1e727\"><strong>Doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem kalori\u00ed pro hubnut\u00ed<\/strong> jim kalkula\u010dka vypo\u010d\u00edtala takto: <strong>1826 kcal, sacharidy: 223 g, b\u00edlkoviny: 119 g, tuky: 51 g.<\/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\">\n<h3 class=\"wp-block-heading is-style-default\">Spr\u00e1vn\u00e9 pojet\u00ed podle S\u00e1ry<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u00e1ra v\u00ed, \u017ee jej\u00ed <strong>t\u011blo pot\u0159ebuje kvalitn\u00ed \u017eiviny, <\/strong>rozhodla se proto, \u017ee s IIFYM za\u0159ad\u00ed z\u00e1rove\u0148 i <strong>pravidlo 80\/20.<\/strong> Znamen\u00e1 to tedy, \u017ee si ze sv\u00e9ho denn\u00edho p\u0159\u00edjmu vyhradila p\u0159ibli\u017en\u011b 370 kcal (20 %) na dobroty, kter\u00e9 pro t\u011blo nejsou a\u017e tak prosp\u011b\u0161n\u00e9.&nbsp;<\/li>\n\n\n\n<li>Proto\u017ee je milovnic\u00ed zmrzliny, rozhodne se, \u017ee tyto kalorie investuje do Magnumu s b\u00edlou \u010dokol\u00e1dou, kter\u00fd m\u00e1 259 kcal.&nbsp;<\/li>\n\n\n\n<li>Je\u0161t\u011b j\u00ed zb\u00fdv\u00e1 111 kcal, kter\u00e9 maj\u00ed pot\u011b\u0161it jej\u00ed chut\u011b, a tak po\u010d\u00edt\u00e1 s t\u00edm, \u017ee si ob\u011bd dopln\u00ed o tatarskou om\u00e1\u010dku, kterou m\u00e1 tak r\u00e1da (konkr\u00e9tn\u011b 25 ml, co\u017e odpov\u00edd\u00e1 100 kcal).<\/li>\n\n\n\n<li><strong>Sna\u017e\u00ed se, aby byla zb\u00fdvaj\u00edc\u00ed j\u00eddla tvo\u0159ena kvalitn\u00edmi surovinami.&nbsp;<\/strong><\/li>\n\n\n\n<li>K sn\u00eddani v\u011bt\u0161inou j\u00ed ovesnou ka\u0161i, zad\u00e1 si tedy do kalorick\u00fdch tabulek svou obvyklou porci.&nbsp;<\/li>\n\n\n\n<li>Vzhledem k tomu, \u017ee krabi\u010dkuje, m\u00e1 u\u017e <strong>nachystanou ob\u011bdovou porci j\u00eddla,<\/strong> tu si tak\u00e9 zap\u00ed\u0161e do tabulky.&nbsp;<\/li>\n\n\n\n<li>Ve\u010de\u0159i nech\u00e1v\u00e1 zat\u00edm otev\u0159enou. Dop\u0159edu v\u0161ak <strong>v\u00ed, \u017ee ji na ni zbyde dostatek v\u0161ech makro\u017eivin,<\/strong> a tak si bude moct dop\u0159\u00e1t kvalitn\u00ed vyv\u00e1\u017een\u00e9 j\u00eddlo.<\/li>\n\n\n\n<li>P\u0159ed samotnou p\u0159\u00edpravou ve\u010de\u0159e si pak zad\u00e1 do tabulky jednotliv\u00e9 ingredience, kter\u00e9 pou\u017eije, a<strong> upravuje gram\u00e1\u017ee, aby doplnila pot\u0159ebn\u00e9 makro\u017eiviny.&nbsp;<\/strong><\/li>\n\n\n\n<li>Na konci dne si nezapomene <strong>zkontrolovat, \u017ee m\u011bla alespo\u0148 dva kousky ovoce a 600 g r\u016fzn\u011b barevn\u00e9 zeleniny, aby doplnila i pot\u0159ebn\u00e9 mikro\u017eiviny.<\/strong> Nejen d\u00edky tomu <strong>dok\u00e1zala sn\u00edst 31 gram\u016f vl\u00e1kniny. <\/strong>To odpov\u00edd\u00e1 doporu\u010den\u00e9mu p\u0159\u00edjmu pro \u017eenu, kter\u00fd by m\u011bl b\u00fdt alespo\u0148 25 g. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">\u0160patn\u00e9 pojet\u00ed podle Ivy<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Iva se rozhodla dr\u017eet hesla, \u017ee pokud se j\u00ed j\u00eddlo, kter\u00e9 chce j\u00edst, vejde do maker, je to v po\u0159\u00e1dku.&nbsp;<\/li>\n\n\n\n<li><strong>Nem\u00e1 r\u00e1da pl\u00e1nov\u00e1n\u00ed, <\/strong>a tak nad j\u00eddlem dop\u0159edu nep\u0159em\u00fd\u0161l\u00ed, j\u00ed to, na co m\u00e1 chu\u0165.<\/li>\n\n\n\n<li><strong>Sn\u00eddani, dopoledn\u00ed sva\u010dinu a ob\u011bd ne\u0159e\u0161ila.<\/strong> Je\u0161t\u011b si pak odpoledne dala pytl\u00edk gumov\u00fdch medv\u00eddku a a\u017e pak se rozhodla v\u0161e zapsat do tabulek.&nbsp;<\/li>\n\n\n\n<li><strong>Kdy\u017e zjistila, jak m\u00e1lo maker j\u00ed zb\u00fdv\u00e1, zd\u011bsila se.<\/strong> Rychle si dala cel\u00e9 balen\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvarohu<\/a>, aby doplnila chyb\u011bj\u00edc\u00ed b\u00edlkoviny.&nbsp;<\/li>\n\n\n\n<li>Na ve\u010de\u0159i doplnila chyb\u011bj\u00edc\u00ed makro\u017eiviny proteinem, 8 gramy <a href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u o\u0159\u00ed\u0161k\u016f<\/a> a <strong>s kru\u010d\u00edc\u00edm \u017ealudkem a ukrutn\u00fdm hladem \u0161la sp\u00e1t.<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-1124x749.jpg\" alt=\"Jeden\u00ed ke\u0161u o\u0159ech\u016f p\u0159i hubnut\u00ed\" class=\"wp-image-209427\" title=\"Jeden\u00ed ke\u0161u o\u0159ech\u016f p\u0159i hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Jak vypadaly jejich v\u00fdsledn\u00e9 j\u00eddeln\u00ed\u010dky?<\/h3>\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\">\n<p><strong>S\u00e1\u0159in j\u00eddeln\u00ed\u010dek<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u0161echny suroviny jsou uvedeny v syrov\u00e9m stavu.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sn\u00eddan\u011b:<\/strong> Ovesn\u00e9 vlo\u010dky (40 g), polotu\u010dn\u00e9 ml\u00e9ko (150 ml), ban\u00e1n (90 g), Skyr 0,1 % tuku \u2013 <strong>397 kcal, 29 g b\u00edlkovin, 59 g sacharid\u016f, 5 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Ob\u011bd: <\/strong>Ku\u0159ec\u00ed prsa (150 g) zape\u010den\u00e1 s brambory (200 g), brokolic\u00ed (300 g), vejcem (kus 63 g), tatarsk\u00e1 om\u00e1\u010dka (25 ml) \u2013<strong> 640 kcal, 57 g b\u00edlkovin, 58 g sacharid\u016f, 20 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Odpoledn\u00ed sva\u010dina: <\/strong>Magnum s b\u00edlou \u010dokol\u00e1dou (kus 86 g), jablko (100 g) \u2013<strong> 307 kcal, 3 g b\u00edlkovin, 40 g sacharid\u016f, 15 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Ve\u010de\u0159e:<\/strong> Semolinov\u00e9 t\u011bstoviny (80 g), okurka sal\u00e1tov\u00e1 (100 g), raj\u010de (100 g), \u017elut\u00e1 paprika (100 g), uzen\u00e9 tofu (100 g) \u2013<strong> 483 kcal, 30 g b\u00edlkovin, 66 g sacharid\u016f, 11 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Celkem: 1827 kcal, 119 g b\u00edlkovin, 223 g sacharid\u016f, 51 g tuku, 31 g vl\u00e1kniny.<\/strong><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Ivy j\u00eddeln\u00ed\u010dek<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u0161echny suroviny jsou uvedeny v syrov\u00e9m stavu.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sn\u00eddan\u011b:<\/strong> Cere\u00e1lie Nesquik (50 g), \u010dokol\u00e1dov\u00fd protein (30 g), polotu\u010dn\u00e9 ml\u00e9ko (200 ml) \u2013 <strong>390 kcal, 34 g b\u00edlkovin, 50 g sacharid\u016f, 6 g tuku.<\/strong>&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Dopoledn\u00ed sva\u010dina:<\/strong> Snickers ty\u010dinka (50 g) \u2013 <strong>248 kcal, 4 g b\u00edlkovin, 31 g sacharid\u016f, 12 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Ob\u011bd:<\/strong> Twister z KFC (226 g) \u2013 <strong>551 kcal,<\/strong> <strong>25 g b\u00edlkovin, 52 g sacharid\u016f, 27 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Odpoledn\u00ed sva\u010dina<\/strong> \u2013 n\u00edzkotu\u010dn\u00fd tvaroh (250 g), gumov\u00ed medv\u00eddci (100 g) \u2013 <strong>505 kcal, 37 g b\u00edlkovin, 87 g sacharid\u016f, 1 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Ve\u010de\u0159e<\/strong> \u2013 \u010dokol\u00e1dov\u00fd protein (25 g), <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kesu-orechy-cs\/\" class=\"ek-link\">ke\u0161u o\u0159echy<\/a> (8 g) \u2013 <strong>145 kcal, 21 g b\u00edlkovin, 4 g sacharid\u016f, 5 g tuku.<\/strong><\/li>\n\n\n\n<li><strong>Celkem: 1839 kcal, 121 g b\u00edlkovin, 224 g sacharid\u016f, 51 g tuku, 5 g vl\u00e1kniny.<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-0807bb7a-c975-4d1a-88a2-2f0c4aa8f6b6\"><span class=\"ez-toc-section\" id=\"Jak_si_s_IIFYM_zacit_planovat_jidelnicek\"><\/span>Jak si s IIFYM za\u010d\u00edt pl\u00e1novat j\u00eddeln\u00ed\u010dek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-965fc89d-27ef-48ea-bf31-843019d582c8\">Jak jsme si uk\u00e1zali na p\u0159\u00edkladu S\u00e1ry a Ivy, je v\u00edce mo\u017enost\u00ed, jak se k IIFYM postavit. Jestli v\u00e1m ale nen\u00ed lhostejn\u00e9 va\u0161e zdrav\u00ed, m\u011bli byste <strong>alespo\u0148 ze za\u010d\u00e1tku v\u011bt\u0161inu denn\u00edch j\u00eddel pl\u00e1novat, <\/strong>aby se <strong>nestalo, \u017ee v\u00e1m k ve\u010de\u0159i nezbyde dostatek kalori\u00ed jako Iv\u011b nebo budete m\u00edt nedostatek vl\u00e1kniny \u010di mikro\u017eivin.<\/strong> V dlouhodob\u00e9m m\u011b\u0159\u00edtku by pro v\u00e1s toti\u017e takov\u00e9 stravov\u00e1n\u00ed nebylo udr\u017eiteln\u00e9 \u2013 bu\u010f byste se ve\u010der nav\u00edc najedli, p\u0159ekro\u010dili tak sv\u00e1 makra, a t\u00edm se vzd\u00e1lili sv\u00e9mu vysn\u011bn\u00e9mu c\u00edli, nebo byste hladov\u011bli. To ale nechcete, a tak byste \u010dasem IIFYM nejsp\u00ed\u0161 stejn\u011b vzdali a vr\u00e1tili se zp\u011bt ke sv\u00fdm star\u00fdm stravovac\u00edm n\u00e1vyk\u016fm.&nbsp;Abychom v\u00e1m za\u010d\u00e1tky co nejv\u00edce uleh\u010dili, zkuste aplikovat na\u0161e jednoduch\u00e9 tipy.<\/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 is-style-default\" id=\"block-3b182926-f664-42e0-bcee-225b61a653d9\"><span class=\"ez-toc-section\" id=\"5_tipu_ktere_vam_zjednodusi_zacatky_s_IIFYM\"><\/span>5 tip\u016f, kter\u00e9 v\u00e1m zjednodu\u0161\u00ed za\u010d\u00e1tky s IIFYM<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-60a7afc7-04cd-4c6c-8b44-6b7f233f82d2\">1. M\u011bjte p\u0159ehled o zdroj\u00edch makro\u017eivin<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-213fcd3d-436c-4bff-a116-468435d2df14\">Jestli s po\u010d\u00edt\u00e1n\u00edm kalori\u00ed a makro\u017eivin za\u010d\u00edn\u00e1te, je dost mo\u017en\u00e9, \u017ee je\u0161t\u011b<strong> nem\u00e1te tak \u00fapln\u011b p\u0159ehled o tom, co kter\u00e9 j\u00eddlo obsahuje.<\/strong> To v\u016fbec nevad\u00ed. <strong>Vypi\u0161te si zdroje jednotliv\u00fdch makro\u017eivin<\/strong> ze za\u010d\u00e1tku na\u0161eho \u010dl\u00e1nku na samostatn\u00fd pap\u00edr, kter\u00fd m\u011bjte v\u017edy po ruce. Kdy\u017e pak v tabulk\u00e1ch uvid\u00edte, \u017ee v\u00e1m nap\u0159\u00edklad chyb\u00ed b\u00edlkoviny, sta\u010d\u00ed si pro\u010d\u00edst p\u0159ipraven\u00fd pap\u00edr, mrknout, co m\u00e1te v lednici, a hned pro v\u00e1s <strong>p\u0159\u00edprava v\u00fdsledn\u00e9ho pokrmu bude snadn\u011bj\u0161\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-bf9920d6-1511-4375-87b5-7ce0b4b0064c\">2. Alespo\u0148 \u010d\u00e1st j\u00eddel pl\u00e1nujte dop\u0159edu<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-38581553-b2e8-4b8d-aa24-3ea6a797e3ef\">Pokud s IIFYM za\u010d\u00edn\u00e1te,<strong> pravd\u011bpodobn\u011b sv\u00e9 porce je\u0161t\u011b dostate\u010dn\u011b neodhadnete.<\/strong> Aby v\u00e1m v\u0161e sed\u011blo, je lep\u0161\u00ed si j\u00eddla napl\u00e1novat dop\u0159edu. Pokud v\u00edte, \u017ee j\u00edte nap\u0159\u00edklad 4 j\u00eddla denn\u011b, <strong>nakrabi\u010dkujte si alespo\u0148 ob\u011bd a ve\u010de\u0159i. <\/strong>Kdy\u017e pak r\u00e1no vstanete, rozhodn\u011bte se, na co m\u00e1te chu\u0165, zapi\u0161te si j\u00eddlo do tabulek a <strong>zb\u00fdvaj\u00edc\u00ed makro\u017eiviny v\u00e1m zbydou na sva\u010dinu nebo n\u011bjakou obl\u00edbenou dobrotu.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\" id=\"block-ed2bc2a5-1d15-4a88-8990-748b3c546ded\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1124x749.jpg\" alt=\"Nau\u010dte se pl\u00e1novat j\u00eddlo d\u00edky IIFYM\" class=\"wp-image-209447\" style=\"width:843px;height:562px\" title=\"Nau\u010dte se pl\u00e1novat j\u00eddlo d\u00edky IIFYM\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-cbbe029a-2014-4c84-b49c-8ff85ed0cb12\">3. Vytvo\u0159te si svou datab\u00e1zi j\u00eddel<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-daf4c2f9-c2a2-489d-bfc7-d7256ea13244\">P\u0159edpokl\u00e1d\u00e1m, \u017ee v\u011bt\u0161ina z v\u00e1s nem\u00e1 ka\u017ed\u00fd den v roce jinou sn\u00eddani. Pravd\u011bpodobn\u011b m\u00e1te <strong>n\u011bkolik sv\u00fdch sn\u00edda\u0148ov\u00fdch favorit\u016f, kter\u00e9 b\u011bhem t\u00fddne st\u0159\u00edd\u00e1te.<\/strong> A dost mo\u017en\u00e1 to takhle m\u00e1te i s ob\u011bdy a ve\u010de\u0159emi. Pokud ano, m\u016f\u017eete si cel\u00fd proces zapisov\u00e1n\u00ed zjednodu\u0161it t\u00edm, \u017ee si <strong>budete sv\u00e1 obl\u00edben\u00e1 j\u00eddla ukl\u00e1dat. <\/strong>D\u00edky tomu si \u010dasem <strong>vytvo\u0159\u00edte vlastn\u00ed datab\u00e1zi j\u00eddel, <\/strong>kter\u00e1 v\u00e1m cel\u00fd proces zna\u010dn\u011b zjednodu\u0161\u00ed. Pak u\u017e v\u017edy jen uprav\u00edte konkr\u00e9tn\u00ed gram\u00e1\u017e ulo\u017een\u00fdch surovin, kter\u00fd jste ten den sn\u011bdli, a je to. \u017d\u00e1dn\u00e1 v\u011bda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-1fd0ed96-295d-4181-8408-e1d3be9c5b83\">4. Menu restaurace si prohl\u00e9dn\u011bte u\u017e doma<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-671ea6cf-d1e7-4ca5-9c0d-2d8a1777913d\">Pokud v\u00edte, \u017ee m\u00e1te j\u00edt na ob\u011bd s p\u0159\u00e1teli, <strong>zkuste se u\u017e doma pod\u00edvat na j\u00eddeln\u00ed l\u00edstek dan\u00e9 restaurace. <\/strong>\u010casto je u pokrm\u016f <strong>napsan\u00e1 i gram\u00e1\u017e, <\/strong>d\u00edky kter\u00e9 si jej pak snadn\u011bji m\u016f\u017eete zadat do tabulek. Myslete na to, jak\u00e9 j\u00eddlo jste si pro dan\u00fd den v restauraci vybrali, a <strong>p\u0159izp\u016fsobte tomu ostatn\u00ed j\u00eddla.<\/strong> V\u00edte, \u017ee si nap\u0159\u00edklad d\u00e1te k ob\u011bdu spaghetti aglio olio? Super n\u00e1pad, m\u011bjte ale na pam\u011bti, \u017ee tohle j\u00eddlo <strong>neobsahuje moc b\u00edlkovin<\/strong>. Budete je tedy muset doplnit v jin\u00e9m j\u00eddle.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-1f03c86e-cee0-4e8e-8327-61a2eb47973b\">5. Nesna\u017ete se b\u00fdt za ka\u017edou cenu p\u0159esn\u00ed<\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"917\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-12-917x1124.png\" alt=\"Jak j\u00edst hamburgery a nep\u0159ib\u00edrat d\u00edky IIFYM\" class=\"wp-image-209509\" title=\"Jak j\u00edst hamburgery a nep\u0159ib\u00edrat d\u00edky IIFYM\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-917x1124.png 917w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-326x400.png 326w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-1253x1536.png 1253w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-1671x2048.png 1671w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12.png 1800w\" sizes=\"auto, (max-width: 917px) 100vw, 917px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abyste m\u011bli v\u00fdsledky, <strong>je pot\u0159eba makra dodr\u017eovat, to je jasn\u00e9.<\/strong> Pokud v\u00e1s ale \u010dek\u00e1 jednou za m\u011bs\u00edc oslava, <strong>nen\u00ed nutn\u00e9 s sebou nosit kuchy\u0148skou v\u00e1hu <\/strong>a se\u0161krab\u00e1vat pomaz\u00e1nku z pe\u010diva, abyste si ji mohli zv\u00e1\u017eit. O tomhle \u017eivot nen\u00ed. Pokud v\u00edte, \u017ee v\u00e1s \u010dek\u00e1 nap\u0159\u00edklad rodinn\u00e1 se\u0161lost, zkuste si vybavit, <strong>po jak\u00e9m j\u00eddle na stole nej\u010dast\u011bji sah\u00e1te.<\/strong> Zobete z oblo\u017een\u00e9 m\u00edsy pe\u010divo, \u0161unky a zeleninu? Pak zkuste odhadnout p\u0159ibli\u017en\u00e9 mno\u017estv\u00ed, zapi\u0161te a nemus\u00edte se t\u00edm v\u00edce stresovat,<strong> berte to jako v\u00e1\u0161 b\u011b\u017en\u00fd den.<\/strong> <\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jste sp\u00ed\u0161 na sladk\u00e9 a v\u00edte, \u017ee <strong>\u010dokol\u00e1dov\u00fdm dobrot\u00e1m na stole neodol\u00e1te?<\/strong> V po\u0159\u00e1dku, jen je pot\u0159eba s t\u00edm dop\u0159edu po\u010d\u00edtat. Buchty a dezerty jsou obvykle <strong>bohat\u00e9 na sacharidy a tuk.<\/strong> Zam\u011b\u0159te se tedy p\u0159ed oslavou a po n\u00ed na dopln\u011bn\u00ed pot\u0159ebn\u00fdch b\u00edlkovin a kalorie, kter\u00e9 jsou vyhrazeny p\u0159edev\u0161\u00edm tuk\u016fm a sacharid\u016fm, si <strong>\u201cu\u0161et\u0159ete\u201d pro oslavu.<\/strong> Sn\u011bden\u00e9 mno\u017estv\u00ed pak m\u016f\u017eete zkusit orienta\u010dn\u011b odhadnout a zapsat do tabulky. A\u017e si \u010dasem tento stravovac\u00ed styl osah\u00e1te, budete \u010d\u00edm d\u00e1l t\u00edm p\u0159esn\u011bj\u0161\u00ed. A pokud jednou za m\u011bs\u00edc v\u00e1\u0161 odhad na oslav\u011b o p\u00e1r stovek kalori\u00ed ujede, <strong>nic se nestane, nep\u0159iberete kilo tuku, <\/strong>hlavn\u011b se t\u00edm nestresujte.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-adf79528-2a3d-4ecb-b7c4-16ec7e69d395\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-57ef7387-4d92-4a40-b7b5-2def7dd134a4\">Jak jsme si \u0159ekli v\u00fd\u0161e,<strong> IIFYM je dosti specifick\u00fd v\u00fd\u017eivov\u00fd sm\u011br,<\/strong> kter\u00fd <strong>rozhodn\u011b nen\u00ed pro ka\u017ed\u00e9ho.<\/strong> Ne\u017e se do n\u011bj pust\u00edte, m\u011bli byste se d\u016fkladn\u011b sezn\u00e1mit s jednotliv\u00fdmi makro\u017eivinami, aplikacemi na zapisov\u00e1n\u00ed potravin a tak\u00e9 zv\u00e1\u017eit, jestli je pro v\u00e1s opravdu t\u00edm nejlep\u0161\u00edm. Pokud u\u017e jste v minulosti prod\u011blali n\u011bjakou z poruch p\u0159\u00edjmu potravy, m\u011bli byste<strong> za\u0159azen\u00ed IIFYM probrat s l\u00e9ka\u0159em<\/strong> \u2013 n\u011bkomu m\u016f\u017ee v t\u011bchto probl\u00e9mech pomoci, jin\u00fd se kv\u016fli zapisov\u00e1n\u00ed kalori\u00ed m\u016f\u017ee <strong>znovu dostat do koloto\u010de t\u011bchto onemocn\u011bn\u00ed.<\/strong> Stejn\u011b tak pro v\u00e1s asi nebude vhodn\u00e9 zapisovat v p\u0159\u00edpad\u011b, \u017ee<strong> nem\u00e1te r\u00e1di tabulky, \u010d\u00edsla, grafy a nechcete si j\u00eddlo v\u00e1\u017eit.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-3aaaa4df-da43-4831-96c0-14d32046acf8\">Naopak skv\u011blou volbou m\u016f\u017ee b\u00fdt IIFYM pro lidi, kte\u0159\u00ed se<strong> sna\u017e\u00ed zhubnout, dr\u017e\u00ed striktn\u00ed dietu, r\u00e1di zapisuj\u00ed a cht\u011bli by si ka\u017ed\u00fd den dop\u0159\u00e1vat i dobroty,<\/strong> kter\u00e9 jim v p\u0159\u00edsn\u00e9m j\u00eddeln\u00ed\u010dku chyb\u00ed. Ide\u00e1ln\u011b se v\u0161ak sna\u017ete \u0159\u00eddit pravidlem 80\/20, abyste m\u011bli jistotu, \u017ee sv\u00e9mu t\u011blu dod\u00e1te kvalitn\u00ed \u017eiviny a neskon\u010d\u00edte jako Iva, kter\u00e1 p\u0159es den jedla sladkosti, fast food a k ve\u010de\u0159i u\u017e ji zbyla makra jen na protein a 8 g o\u0159ech\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-efa34b9e-9815-46d5-893b-6fb55cf3d581\">Stravujete se pomoc\u00ed p\u0159\u00edstupu IIFYM? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o sv\u00e9 zku\u0161enosti a tipy, jak si zapisov\u00e1n\u00ed co nejv\u00edce zjednodu\u0161it.<\/p>\n\n\n\n<p style=\"font-size:18px\"><\/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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<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>Cht\u011bli byste si ka\u017ed\u00fd den dop\u0159\u00e1vat sladkosti a dal\u0161\u00ed dobroty, kter\u00e9 m\u00e1te r\u00e1di, a p\u0159itom hubnout? Poznejte kouzlo IIFYM a za\u010dn\u011bte si hubnut\u00ed kone\u010dn\u011b u\u017e\u00edvat. <\/p>\n","protected":false},"author":100,"featured_media":209545,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6369,6837,7353,7635],"filter_section":[],"filter_attribute":[13036],"class_list":{"0":"post-168506","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-makroziviny-cs","10":"tag-strava-cs","11":"tag-zdravy-zivotni-styl","12":"filter_attribute-diety-a-vyzivove-smery","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak j\u00edst pizzu, sladkosti, a p\u0159esto hubnout d\u00edky IIFYM? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak j\u00edst pizzu, sladkosti, a p\u0159esto hubnout? 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