{"id":188021,"date":"2020-10-12T10:50:31","date_gmt":"2020-10-12T08:50:31","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=188021"},"modified":"2022-11-15T19:32:22","modified_gmt":"2022-11-15T18:32:22","slug":"low-carb-vs-low-fat-co-je-lepsi-na-hubnuti","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/low-carb-vs-low-fat-co-je-lepsi-na-hubnuti\/","title":{"rendered":"Low-carb vs. low-fat: Co je lep\u0161\u00ed na hubnut\u00ed?"},"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\/low-carb-vs-low-fat-co-je-lepsi-na-hubnuti\/#Jak_je_to_s_prijmem_klicovych_makrozivin_u_low-fat_a_low-carb_diety\" title=\"Jak je to s p\u0159\u00edjmem kl\u00ed\u010dov\u00fdch makro\u017eivin u low-fat a low-carb diety?\">Jak je to s p\u0159\u00edjmem kl\u00ed\u010dov\u00fdch makro\u017eivin u low-fat a low-carb diety?<\/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\/low-carb-vs-low-fat-co-je-lepsi-na-hubnuti\/#Nizkosacharidova_nebo_nizkotukova_dieta_Ktera_je_pro_hubnuti_efektivnejsi\" title=\"N\u00edzkosacharidov\u00e1, nebo n\u00edzkotukov\u00e1 dieta: Kter\u00e1 je pro hubnut\u00ed efektivn\u011bj\u0161\u00ed?\">N\u00edzkosacharidov\u00e1, nebo n\u00edzkotukov\u00e1 dieta: Kter\u00e1 je pro hubnut\u00ed efektivn\u011bj\u0161\u00ed?<\/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\/low-carb-vs-low-fat-co-je-lepsi-na-hubnuti\/#Jak_vypadala_strava_ucastniku\" title=\"Jak vypadala strava \u00fa\u010dastn\u00edk\u016f?\">Jak vypadala strava \u00fa\u010dastn\u00edk\u016f?<\/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\/low-carb-vs-low-fat-co-je-lepsi-na-hubnuti\/#Jake_vysledky_prineslo_rocni_sledovani\" title=\"Jak\u00e9 v\u00fdsledky p\u0159ineslo ro\u010dn\u00ed sledov\u00e1n\u00ed?\">Jak\u00e9 v\u00fdsledky p\u0159ineslo ro\u010dn\u00ed sledov\u00e1n\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/low-carb-vs-low-fat-co-je-lepsi-na-hubnuti\/#Vyznamne_rozdily_mezi_dietami_neukazuje_ani_dalsi_studie\" title=\"V\u00fdznamn\u00e9 rozd\u00edly mezi dietami neukazuje ani dal\u0161\u00ed studie\">V\u00fdznamn\u00e9 rozd\u00edly mezi dietami neukazuje ani dal\u0161\u00ed studie<\/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\/low-carb-vs-low-fat-co-je-lepsi-na-hubnuti\/#Muzeme_na_low-carb_hubnout_vice\" title=\"M\u016f\u017eeme na low-carb hubnout v\u00edce?\">M\u016f\u017eeme na low-carb hubnout v\u00edce?<\/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\/low-carb-vs-low-fat-co-je-lepsi-na-hubnuti\/#Klicovy_faktor_uspesnosti_low-carb_diety\" title=\"Kl\u00ed\u010dov\u00fd faktor \u00fasp\u011b\u0161nosti low-carb diety\">Kl\u00ed\u010dov\u00fd faktor \u00fasp\u011b\u0161nosti low-carb diety<\/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\/low-carb-vs-low-fat-co-je-lepsi-na-hubnuti\/#Nepodcenujte_prijem_bilkovin\" title=\"Nepodce\u0148ujte p\u0159\u00edjem b\u00edlkovin\">Nepodce\u0148ujte p\u0159\u00edjem b\u00edlkovin<\/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\/low-carb-vs-low-fat-co-je-lepsi-na-hubnuti\/#Jak_termicky_efekt_funguje\" title=\"Jak termick\u00fd efekt funguje?&nbsp;\">Jak termick\u00fd efekt funguje?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/low-carb-vs-low-fat-co-je-lepsi-na-hubnuti\/#Jaka_dieta_je_nejlepsi_na_hubnuti\" title=\"Jak\u00e1 dieta je nejlep\u0161\u00ed na hubnut\u00ed?&nbsp;\">Jak\u00e1 dieta je nejlep\u0161\u00ed na hubnut\u00ed?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>S chladn\u011bj\u0161\u00edm podzimn\u00edm po\u010das\u00edm c\u00edt\u00ed \u0159ada lid\u00ed \u00falevu. Plavkov\u00e1 sez\u00f3na je za n\u00e1mi a kone\u010dn\u011b nastal ten okam\u017eik, kdy se m\u016f\u017eeme zabalit do svetr\u016f a v rifl\u00edch schovat p\u0159ebyte\u010dn\u00e1 kila nav\u00edc. Zklam\u00e1n\u00ed v\u0161ak m\u016f\u017ee p\u0159ij\u00edt v okam\u017eiku, kdy zjist\u00edte, \u017ee ten svetr u\u017e nen\u00ed tak \u00fapln\u011b oversize a kalhoty jsou taky n\u011bjak t\u011bsn\u011bj\u0161\u00ed\u2026<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00e9 letn\u00ed grilova\u010dky dopln\u011bn\u00e9 o alkohol si prost\u011b vybraly svou da\u0148, a tak nastal \u010das s kily nav\u00edc n\u011bco ud\u011blat. <strong>Jen\u017ee kde za\u010d\u00edt?<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejprve googlite, jak rychle zhubnout. V tu chv\u00edli na v\u00e1s vysko\u010d\u00ed nespo\u010det diet a vy nev\u00edte, kterou zkusit jako prvn\u00ed. V dne\u0161n\u00edm \u010dl\u00e1nku pro v\u00e1s rozebereme dv\u011b z nich, a to konkr\u00e9tn\u011b low-carb a low-fat dietu. Na z\u00e1v\u011br prozrad\u00edme, <strong>jak\u00e1 dieta je nej\u00fa\u010dinn\u011bj\u0161\u00ed<\/strong>.&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\"><span class=\"ez-toc-section\" id=\"Jak_je_to_s_prijmem_klicovych_makrozivin_u_low-fat_a_low-carb_diety\"><\/span>Jak je to s p\u0159\u00edjmem kl\u00ed\u010dov\u00fdch makro\u017eivin u low-fat a low-carb diety?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\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\">1. Low-fat neboli n\u00edzkotukov\u00e1 dieta<\/h3>\n\n\n\n<p>Jedn\u00e1 se o styl stravov\u00e1n\u00ed, kdy se sna\u017e\u00edte p\u0159\u00edjem tuku ve strav\u011b co nejv\u00edce sn\u00ed\u017eit. Maxim\u00e1ln\u00ed p\u0159\u00edjem tuku, se kter\u00fdmi obvykle low-fat v\u00fdzkumy pracuj\u00ed, je&nbsp;<strong>do 20 % z celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu<\/strong>. Objevuj\u00ed se v\u0161ak i studie, kter\u00e9 pracuj\u00ed s konceptem low-fat i v p\u0159\u00edpad\u011b, \u017ee je p\u0159\u00edjem tuku do 30 % z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu.&nbsp;<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<h3 class=\"wp-block-heading\">2. Low-carb neboli n\u00edzkosacharidov\u00e1 dieta<\/h3>\n\n\n\n<p>Jedn\u00e1 se o styl stravov\u00e1n\u00ed, p\u0159i kter\u00e9m doch\u00e1z\u00ed k ur\u010dit\u00e9mu omezen\u00ed p\u0159\u00edjmu sacharid\u016f v na\u0161\u00ed strav\u011b. Tento typ stravov\u00e1n\u00ed m\u016f\u017eeme rozd\u011blit do t\u0159\u00ed stup\u0148\u016f podle radik\u00e1lnosti omezen\u00ed sacharid\u016f.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/ketogenni-dieta-pravda-o-hubnuti-bez-sacharidu\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ketogenn\u00ed strava<\/a>&nbsp;s velmi n\u00edzk\u00fdm obsahem sacharid\u016f&nbsp;<\/strong>\u2013 p\u0159\u00edjem sacharid\u016f mus\u00ed b\u00fdt bu\u010f v rozmez\u00ed 20\u201350 gram\u016f, nebo mus\u00ed tvo\u0159it m\u00e9n\u011b ne\u017e 10 % stravy s obsahem 2 000 kcal za den bez ohledu na to, zda se dostanete do ket\u00f3zy (stav, kdy t\u011blo z\u00edsk\u00e1v\u00e1 v\u011bt\u0161inu energie z tuk\u016f, a ne ze sacharid\u016f).&nbsp;&nbsp;<\/li><li><strong>N\u00edzkosacharidov\u00e1 strava<\/strong>&nbsp;\u2013 p\u0159\u00edjem sacharid\u016f ve strav\u011b mus\u00ed b\u00fdt ni\u017e\u0161\u00ed ne\u017e 130 gram\u016f za den nebo mus\u00ed b\u00fdt ni\u017e\u0161\u00ed ne\u017e 26 % z celkov\u00e9ho denn\u00edho p\u0159\u00edjmu.&nbsp;<\/li><li><strong>M\u00edrn\u00e1 n\u00edzkosacharidov\u00e1 strava<\/strong>&nbsp;\u2013 sacharidy tvo\u0159\u00ed 26\u201345 % celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu.&nbsp;<\/li><\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_4867_Facetune_08-09-2020-22-59-57-1-min-950x1124.jpeg\" alt=\"Ako schudn\u00fa\u0165 na low carb di\u00e9te\" title=\"Ako schudn\u00fa\u0165 na low carb di\u00e9te\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nizkosacharidova_nebo_nizkotukova_dieta_Ktera_je_pro_hubnuti_efektivnejsi\"><\/span>N\u00edzkosacharidov\u00e1, nebo n\u00edzkotukov\u00e1 dieta: Kter\u00e1 je pro hubnut\u00ed efektivn\u011bj\u0161\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tomuto \u201cdietn\u00edmu souboji\u201d se v\u011bnovala nap\u0159\u00edklad ned\u00e1vn\u00e1 studie doktora Gardnera, kter\u00fd se sna\u017eil porovnat <strong>vliv low-carb a low-fat diety na \u00fabytek t\u011blesn\u00e9ho tuku<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeho pr\u00e1ce vynikala zejm\u00e9na t\u00edm, \u017ee respondenty sledoval rok, kontroloval dodr\u017eov\u00e1n\u00ed stanoven\u00e9ho p\u0159\u00edjmu jednotliv\u00fdch makro\u017eivin a z\u00e1rove\u0148 bral v potaz i genotypy \u00fa\u010dastn\u00edk\u016f (genetickou v\u00fdbavu, u kter\u00e9 p\u0159edpokl\u00e1dal, \u017ee by mohla ovlivnit \u00fasp\u011b\u0161nost hubnut\u00ed). Celkov\u011b byli jednotlivci <strong>rozd\u011bleni do 15 genotyp\u016f<\/strong> (5 n\u00edzkotukov\u00fdch, 9 n\u00edzkosacharidov\u00fdch a 1 neutr\u00e1ln\u00ed).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studie se celkov\u011b z\u00fa\u010dastnilo <strong>609 osob (263 mu\u017e\u016f a 346 \u017een) bez zdravotn\u00edch obt\u00ed\u017e\u00ed<\/strong>. Ty byly n\u00e1hodn\u011b za\u0159azeny do skupiny, kter\u00e9 konzumovaly n\u00edzkosacharidovou, nebo n\u00edzkotukovou stravu. Jednotliv\u00ed \u00fa\u010dastn\u00edci m\u011bli 18\u201350 let a jejich BMI se pohybovalo mezi hodnotami 28\u201340, tedy n\u011bkde mezi nadv\u00e1hou a obezitou 2. stupn\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V\u00fdzkumn\u00fd t\u00fdm se zam\u011b\u0159oval na<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>zm\u011bnu hmotnosti \u00fa\u010dastn\u00edk\u016f<\/li><li>vztah mezi typem stravy a genotypem<\/li><li>vztah mezi konkr\u00e9tn\u00ed dietou a sekrec\u00ed inzulinu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_vypadala_strava_ucastniku\"><\/span>Jak vypadala strava \u00fa\u010dastn\u00edk\u016f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\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<ul class=\"wp-block-list\"><li>B\u011bhem&nbsp;<strong>prvn\u00edho m\u011bs\u00edce<\/strong>&nbsp;se sna\u017eili v\u00fdzkumn\u00edci bl\u00ed\u017ee poznat \u00fa\u010dastn\u00edky studie. V tomto obdob\u00ed jednotlivci dodr\u017eovali sv\u016fj b\u011b\u017en\u00fd re\u017eim. Konzumovali sv\u00e9 obvykl\u00e9 j\u00eddlo a cvi\u010dili tak, jak byli do t\u00e9 doby zvykl\u00ed.<\/li><li>Dal\u0161\u00ed dva m\u011bs\u00edce p\u0159ij\u00edmala&nbsp;<strong>low-fat skupina 20 gram\u016f tuku denn\u011b&nbsp;<\/strong>(p\u0159\u00edsn\u00e1 n\u00edzkotukov\u00e1 strava)<strong>&nbsp;a low-carb skupina 20 gram\u016f sacharid\u016f denn\u011b<\/strong>&nbsp;(ketogenn\u00ed strava).<\/li><li>Po uplynut\u00ed dvou m\u011bs\u00edc\u016f byli \u00fa\u010dastn\u00edci vyzv\u00e1n\u00ed, aby zvy\u0161ili p\u0159\u00edjem tuk\u016f a sacharid\u016f tak, aby se dostali na&nbsp;<strong>minim\u00e1ln\u00ed hranici, kter\u00e1 pro n\u011b bude dlouhodob\u011b udr\u017eiteln\u00e1<\/strong>. V nadch\u00e1zej\u00edc\u00edm m\u011bs\u00edci tak low-fat skupina konzumovala p\u0159ibli\u017en\u011b 42 gram\u016f tuku denn\u011b a low-carb skupina necel\u00fdch 97 gram\u016f sacharid\u016f denn\u011b.&nbsp;<\/li><li>\u00da\u010dastn\u00edci studie&nbsp;<strong>nem\u011bli jasn\u011b stanoven\u00fd kalorick\u00fd p\u0159\u00edjem<\/strong>, byli v\u0161ak instruov\u00e1n\u00ed, aby maximalizovali p\u0159\u00edjem zeleniny, minimalizovali p\u0159\u00edjem p\u0159idan\u00e9ho cukru, rafinovan\u00e9 mouky a trans tuk\u016f.&nbsp;<\/li><li>Z\u00e1rove\u0148 se \u00fa\u010dastn\u00edci m\u011bli zam\u011b\u0159it na&nbsp;<strong>p\u0159\u00edjem celistv\u00fdch potravin<\/strong>, jako jsou&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\">o\u0159echy<\/a>,&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\">ovoce<\/a>, zelenina,&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\">sem\u00ednka<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" rel=\"noreferrer noopener\">lu\u0161t\u011bniny<\/a>&nbsp;atd., nebo\u0165 jsou bohat\u00e9 na \u017eiviny. Tak\u00e9 m\u011bli&nbsp;<strong>minimalizovat pr\u016fmyslov\u011b zpracovan\u00e9 potraviny<\/strong>.&nbsp;<\/li><li>V pr\u016fb\u011bhu studie provedli v\u00fdzkumn\u00edci celkem 12 kontrol (tzv. 24-hour dietary recall (24HR)), kdy sledovali&nbsp;<strong>p\u0159\u00edjem \u00fa\u010dastn\u00edka za posledn\u00edch 24 hodin<\/strong>&nbsp;a z\u00e1rove\u0148 se dopt\u00e1vali na konkr\u00e9tn\u00ed konzumovan\u00e9 potraviny a n\u00e1poje.<\/li><li>Dodr\u017eov\u00e1n\u00ed stravovac\u00edch n\u00e1vyk\u016f bylo&nbsp;<strong>potvrzeno zm\u011bnami tuk\u016f (lipid\u016f) v krvi<\/strong>, kter\u00e9 jsou specifick\u00e9 pro dan\u00fd styl stravov\u00e1n\u00ed.<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/48DDDFC0-2518-4480-BEF9-1134890E1FE5-1-855x1124.jpeg\" alt=\"\u010co jes\u0165 pri low carb a low fat di\u00e9te?\" title=\"\u010co jes\u0165 pri low carb a low fat di\u00e9te?\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>B\u011bhem studie \u00fa\u010dastn\u00edci nav\u00edc absolvovali i test tolerance gluk\u00f3zy. Ten zahrnoval&nbsp;<strong>m\u011b\u0159en\u00ed koncentrace inzul\u00ednu<\/strong>&nbsp;po 30 minut\u00e1ch od konzumace 75 g gluk\u00f3zy. T\u00edmto zp\u016fsobem v\u00fdzkumn\u00edci testovali, jak reaguje sacharidov\u00fd metabolismus na styl stravov\u00e1n\u00ed. V\u00edce informac\u00ed o fungov\u00e1n\u00ed inzulinu v t\u011ble m\u016f\u017eete p\u0159\u00edpadn\u011b naj\u00edt v \u010dl\u00e1nku&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/citlivost-na-inzulin-jak-ji-zvysit-a-predejit-inzulinove-rezistenci\/\" target=\"_blank\">Citlivost na inzul\u00edn \u2013 jak ji zv\u00fd\u0161it a p\u0159edej\u00edt inzul\u00ednov\u00e9 rezistenci<\/a>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby bylo mo\u017en\u00e9 sledovat zm\u011bny, prov\u00e1d\u011bli v\u00fdzkumn\u00edci pravideln\u00e1 m\u011b\u0159en\u00ed, a to <strong>na za\u010d\u00e1tku, ve 3., 6. a 12. m\u011bs\u00edci.&nbsp;&nbsp;&nbsp;&nbsp;<\/strong><\/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=\"28936,28324,44248,46435,53719,5331,5968,5383,5380,53647,53080,49954,53113,36964,38920,54931,39070\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_vysledky_prineslo_rocni_sledovani\"><\/span>Jak\u00e9 v\u00fdsledky p\u0159ineslo ro\u010dn\u00ed sledov\u00e1n\u00ed?<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\">Pr\u016fm\u011brn\u00fd p\u0159\u00edjem makro\u017eivin a fin\u00e1ln\u00ed \u00fabytek hmotnosti<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Typ stravov\u00e1n\u00ed<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>P\u0159\u00edjem sacharid\u016f<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>P\u0159\u00edjem tuk\u016f<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>P\u0159\u00edjem b\u00edlkovin<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u00dabytek hmotnosti<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Low-fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Low-carb<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Rozd\u00edl ve shozen\u00fdch kilogramech mezi skupinami byl <strong>pouh\u00fdch 0,7 kg<\/strong>, co\u017e v\u00fdzkumn\u00edci nepova\u017eovali za statisticky v\u00fdznamn\u00fd rozd\u00edl.&nbsp;<\/li><li><strong>Nepotvrdil se<\/strong> ani p\u0159edpoklad, \u017ee by lep\u0161\u00edch v\u00fdsledk\u016f dos\u00e1hli \u00fa\u010dastn\u00edci za\u0159azen\u00ed do skupiny genotypu, kter\u00fd jim m\u011bl b\u00fdt n\u00e1pomocen p\u0159i hubnut\u00ed.&nbsp;<\/li><li>Na hubnut\u00ed nem\u011bla v\u00fdznamn\u00fd vliv ani inzulinov\u00e1 sekrece.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyznamne_rozdily_mezi_dietami_neukazuje_ani_dalsi_studie\"><\/span>V\u00fdznamn\u00e9 rozd\u00edly mezi dietami neukazuje ani dal\u0161\u00ed studie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K obdobn\u00fdm v\u00fdsledk\u016fm do\u0161el i doktor Hu s kolektivem, kter\u00fd se tak\u00e9 zam\u011b\u0159oval na souvislost mezi zm\u00edn\u011bn\u00fdmi dietami (low-carb, low-fat) a hubnut\u00edm. V\u00fdzkum trval t\u00e9\u017e jeden rok a zapojilo se do n\u011bj 148 dosp\u011bl\u00fdch. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Low-carb skupina<\/strong> b\u011bhem n\u011bj m\u011bla p\u0159ij\u00edmat <strong>m\u00e9n\u011b ne\u017e 40 gram\u016f sacharid\u016f za den<\/strong>.&nbsp;<\/li><li><strong>U low-fat skupiny<\/strong> m\u011bl tuk tvo\u0159it <strong>m\u00e9n\u011b ne\u017e 30 % celkov\u00e9ho denn\u00edho p\u0159\u00edjmu<\/strong> a m\u00e9n\u011b ne\u017e 7 % p\u0159\u00edjmu m\u011blo b\u00fdt z nasycen\u00fdch tuk\u016f.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A v\u00fdsledky?<\/strong> Low-carb skupina b\u011bhem roku pr\u016fm\u011brn\u011b zhubla <strong>2,2 kg a 1,1 % t\u011blesn\u00e9ho tuku<\/strong>, nav\u00edc se skupin\u011b zv\u00fd\u0161il i pom\u011br svalov\u00e9 hmoty, a to o 1,3 %. U skupiny s low-fat stravov\u00e1n\u00edm nebyly nam\u011b\u0159eny \u017e\u00e1dn\u00e9 zm\u011bny v souvislosti s hmotnost\u00ed, procentem t\u011blesn\u00e9ho tuku \u010di sval\u016f. Tyto rozd\u00edly op\u011bt nebyly pova\u017eov\u00e1ny za statisticky v\u00fdznamn\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Muzeme_na_low-carb_hubnout_vice\"><\/span>M\u016f\u017eeme na low-carb hubnout v\u00edce?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poj\u010fme se v\u0161ak pod\u00edvat i na studie, ve kter\u00e9 se objevuj\u00ed statisticky v\u00fdznamn\u00e9 rozd\u00edly v hubnut\u00ed mezi low-carb a low-fat skupinou, a to ve prosp\u011bch <strong>v\u011bt\u0161\u00edho \u00fabytku na n\u00edzkosacharidov\u00e9 strav\u011b<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jako prvn\u00ed m\u016f\u017eeme zm\u00ednit v\u00fdzkum Halyburtonov\u00e9 a jej\u00edho t\u00fdmu. Ti efektivitu zm\u00edn\u011bn\u00fdch dvou diet zkoumali u skupiny <strong>93 ob\u00e9zn\u00edch osob<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Studie trvala<strong> 8 t\u00fddn\u016f.<\/strong><\/li><li>\u00da\u010dastn\u00edci byli rozd\u011bleni do stravovac\u00edch skupin (low-carb, nebo low-fat), ob\u011b skupiny m\u011bly ni\u017e\u0161\u00ed kalorick\u00fd p\u0159\u00edjem, ne\u017e byly zvykl\u00e9, konkr\u00e9tn\u011b konzumovaly shodn\u00fdch 6000 KJ.<\/li><li>Po osmi t\u00fddnech <strong>do\u0161lo u low-carb skupiny k \u00fabytku 7,8 kg a low-fat skupina zhubla 6,4 kg.<\/strong><\/li><li>Rozd\u00edly pova\u017eoval v\u00fdzkumn\u00fd t\u00fdm za statisticky v\u00fdznamn\u00e9.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke statisticky v\u00fdznamn\u00fdm rozd\u00edl\u016fm u hubnut\u00ed mezi t\u011bmito dv\u011bma dietami do\u0161el i Daly s kolektivem. Ten rozd\u011blil do dvou skupin (op\u011bt low-carb a low-fat) <strong>102 lid\u00ed, kte\u0159\u00ed m\u011bli cukrovku 2. typu<\/strong>, a z\u00e1rove\u0148 u nich zmen\u0161il velikost konzumovan\u00fdch porc\u00ed. <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<ul class=\"wp-block-list\"><li>Studie trvala <strong>3 m\u011bs\u00edce.<\/strong><\/li><li>Po t\u0159ech m\u011bs\u00edc\u00edch<strong> zhubla low-carb skupina 3,55 kg a low-fat skupina 0,92 kg.<\/strong><\/li><li>Rozd\u00edly pova\u017eoval v\u00fdzkumn\u00fd t\u00fdm za statisticky v\u00fdznamn\u00e9.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/zhubl-1124x751.jpg\" alt=\"V\u00fdsledky na low-carb a low-fat diet\u011b\" class=\"wp-image-188066\" width=\"843\" height=\"563\" title=\"V\u00fdsledky na low-carb a low-fat diet\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Klicovy_faktor_uspesnosti_low-carb_diety\"><\/span>Kl\u00ed\u010dov\u00fd faktor \u00fasp\u011b\u0161nosti low-carb diety<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u011bkter\u00e9 studie ukazuj\u00ed v\u00fdznamn\u00e9 rozd\u00edly mezi low-fat a <a href=\"https:\/\/fitnessrevolution.cz\/low-carb\/\" target=\"_blank\" aria-label=\"low-carb (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">low-carb<\/a> dietou, jin\u00e9 nikoliv. \u010cert aby se v tom vyznal. Nab\u00edz\u00ed se v\u0161ak jedno z mo\u017en\u00fdch vysv\u011btlen\u00ed, kter\u00e9 n\u00e1m pom\u016f\u017ee odhalit pr\u00e1ce Fostra a jeho t\u00fdmu, kte\u0159\u00ed zkoumali 63 dosp\u011bl\u00fdch po dobu jednoho roku. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00da\u010dastn\u00edci byli op\u011bt rozd\u011bleni do low-carb a low-fat skupin.<\/li><li>Studie trvala rok, kontroln\u00ed m\u011b\u0159en\u00ed se v\u0161ak d\u011blalo po 3, 6 a 12 m\u011bs\u00edc\u00edch.<\/li><li><strong>Po 6 m\u011bs\u00edc\u00edch low-carb skupina zhubla 7 % sv\u00e9 t\u011blesn\u00e9 hmotnosti, low-fat skupina 3 % sv\u011b t\u011blesn\u00e9 hmotnosti.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je v\u0161ak t\u0159eba zm\u00ednit, \u017ee statisticky<strong> v\u00fdznamn\u00e9 rozd\u00edly mezi skupinami byly pouze po t\u0159ech a \u0161esti m\u011bs\u00edc\u00edch, nikoliv po roce<\/strong>.&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\">Mohla v\u00fdsledky ovlivnit doba trv\u00e1n\u00ed diety?<\/h3>\n\n\n\n<p>Nem\u00e1 smysl tvrdit, \u017ee doba dr\u017een\u00ed diety je jedin\u00fdm kl\u00ed\u010dov\u00fdm faktorem, kter\u00fd ovliv\u0148uje v\u00fdsledky. Na prvn\u00ed pohled je v\u0161ak z bl\u00ed\u017ee rozebran\u00fdch studi\u00ed patrn\u00e9, \u017ee se statisticky v\u00fdznamn\u00e9 rozd\u00edly <strong>objevily pouze v p\u0159\u00edpad\u011b, kdy dieta trvala krat\u0161\u00ed dobu (do p\u016fl roku)<\/strong>. U rok trvaj\u00edc\u00edch studi\u00ed mezi skupinami v\u00fdznamn\u00e9 rozd\u00edly nebyly.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toto kr\u00e1tkodob\u00e9 sn\u00ed\u017een\u00ed hmotnosti m\u016f\u017ee b\u00fdt u low-carb diety zp\u016fsobeno t\u00edm, \u017ee dojde k vy\u010derp\u00e1n\u00ed svalov\u00e9ho glykogenu a <strong>zv\u00fd\u0161en\u00e9mu vylu\u010dov\u00e1n\u00ed vody<\/strong>. Je to v\u0161ak z\u00e1le\u017eitost sp\u00ed\u0161e dn\u016f, maxim\u00e1ln\u011b t\u00fddnu. Pak doch\u00e1z\u00ed k adaptac\u00edm, kdy se za\u010d\u00edn\u00e1 tvo\u0159it glykogen z nesacharidov\u00fdch zdroj\u016f. <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>Lid\u00e9, kte\u0159\u00ed se do n\u00edzkosacharidov\u00e9 diety pust\u00ed, se tedy mohou u\u017e po p\u00e1r dnech radovat z \u00fabytku na v\u00e1ze, kter\u00fd je v\u0161ak z velk\u00e9 \u010d\u00e1sti zp\u016fsoben\u00fd <strong>pr\u00e1v\u011b ni\u017e\u0161\u00edm procentem vody v t\u011ble a vy\u010derpan\u00fdmi z\u00e1sobami glykogenu<\/strong>, nikoliv ztr\u00e1tou tuku. Tento \u00fabytek m\u016f\u017ee b\u00fdt klidn\u011b 2\u20133 kg. P\u0159i p\u0159echodu na sv\u016fj standardn\u00ed p\u0159\u00edjem sacharid\u016f se pak dostanou op\u011bt na svou v\u00e1hu.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nepodcenujte_prijem_bilkovin\"><\/span>Nepodce\u0148ujte p\u0159\u00edjem b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0165 u\u017e se rozhodnete pro low-carb, low-fat, nebo jak\u00e9koliv jin\u00e9 stravov\u00e1n\u00ed, nikdy nezapom\u00ednejte na dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin, kter\u00fd by se m\u011bl nej\u010dast\u011bji <strong>pohybovat v rozmez\u00ed 1,4\u20132 g\/kg.<\/strong> [10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se sna\u017e\u00edte zhubnout, je o to v\u00edce \u017e\u00e1douc\u00ed dr\u017eet se sp\u00ed\u0161e doporu\u010den\u00e9 horn\u00ed hranice. D\u016fvodem m\u016f\u017ee b\u00fdt nap\u0159\u00edklad i vysok\u00fd termick\u00fd efekt b\u00edlkovin. Z dlouhodob\u00e9ho hlediska v\u0161ak m\u016f\u017ee ovlivnit i \u00fasp\u011b\u0161nost low-carb \u010di low-fat diety.&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\"><span class=\"ez-toc-section\" id=\"Jak_termicky_efekt_funguje\"><\/span>Jak termick\u00fd efekt funguje?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Termick\u00fd efekt je energie, kterou mus\u00ed na\u0161e t\u011blo vydat p\u0159i tr\u00e1ven\u00ed a metabolizaci dan\u00e9 makro\u017eiviny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>TEF sacharid\u016f: 5\u201310 %<\/strong><\/li><li><strong>TEF tuku: 0\u20133 %<\/strong><\/li><li><strong>TEF b\u00edlkovin: 15\u201330 %<\/strong><\/li><\/ul>\n\n\n\n<p>V\u00edce si o fungov\u00e1n\u00ed termick\u00e9ho efektu m\u016f\u017eete p\u0159e\u010d\u00edst i v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/negativni-kalorie-mytus-nebo-idealni-zpusob-jak-zhubnout\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Negativn\u00ed kalorie \u2013 m\u00fdtus nebo ide\u00e1ln\u00ed zp\u016fsob jak zhubnout?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nyn\u00ed si poj\u010fme na uk\u00e1zkov\u00e9m p\u0159\u00edjmu 2000 kcal u osoby v\u00e1\u017e\u00edc\u00ed 70 kg (\u0159\u00edkejme mu t\u0159eba Pepa) uk\u00e1zat, jak <strong>velkou roli m\u016f\u017ee za rok sehr\u00e1t rozd\u00edl v p\u0159\u00edjmu sacharid\u016f a tuk\u016f ve strav\u011b<\/strong> p\u0159i konstantn\u00edm p\u0159\u00edjmu b\u00edlkovin.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U v\u0161ech makro\u017eivin budeme pracovat s pr\u016fm\u011brnou hodnotou termick\u00e9ho efektu: <strong>b\u00edlkoviny 22,5 %, sacharidy 7,5 %, tuk 1,5 %. <\/strong>V obou p\u0159\u00edpadech budeme po\u010d\u00edtat s p\u0159\u00edjmem b\u00edlkovin 1,8 g\/kg TH.&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\">1. Low-carb strava<\/h3>\n\n\n\n<p>V tomto p\u0159\u00edpad\u011b si Pepa rozd\u011blil makro\u017eiviny takto: <strong>B 126 g (504 kcal), S 100 g (400 kcal), T 122 g (1 098 kcal) .&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za rok Pepa sn\u00ed:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>45 990 g b\u00edlkovin (183 960 kcal), termick\u00fdm efektem sp\u00e1l\u00ed <strong>41 391 kcal<\/strong><\/li><li>36 500 g sacharid\u016f (146 000 kcal), termick\u00fdm efektem sp\u00e1l\u00ed <strong>10 950 kcal<\/strong><\/li><li>44 530 g tuku (400 770 kcal), termick\u00fdm efektem sp\u00e1l\u00ed <strong>6 012 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Celkov\u00fd ro\u010dn\u00ed termick\u00fd efekt na low-carb strav\u011b je v na\u0161em p\u0159\u00edpad\u011b 58 353 kcal<\/strong>, co\u017e odpov\u00edd\u00e1 sp\u00e1len\u00ed p\u0159ibli\u017en\u011b 7,6 kg \u010dist\u00e9ho tuku.<\/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\">2. Low-fat strava<\/h3>\n\n\n\n<p>V tomto p\u0159\u00edpad\u011b si Pepa rozd\u011blil makro\u017eiviny takto: <strong>B 126 g (504 kcal), S 300 g (1200 kcal), T 33 g (297 kcal).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za rok Pepa sn\u00ed:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>45 990 g b\u00edlkovin (183 960 kcal), termick\u00fdm efektem sp\u00e1l\u00ed <strong>41 391 kcal<\/strong><\/li><li>109 500 g sacharid\u016f (438 000 kcal), termick\u00fdm efektem sp\u00e1l\u00ed <strong>32 850 kcal<\/strong><\/li><li>12 045 g tuku (108 405 kcal), termick\u00fdm efektem sp\u00e1l\u00ed <strong>1626 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Celkov\u00fd ro\u010dn\u00ed termick\u00fd efekt na low-fat strav\u011b je v na\u0161em p\u0159\u00edpad\u011b 75 867 kcal<\/strong>, co\u017e odpov\u00edd\u00e1 sp\u00e1len\u00ed p\u0159ibli\u017en\u011b 9,85 kg \u010dist\u00e9ho tuku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z uveden\u00fdch v\u00fdpo\u010dt\u016f je na prvn\u00ed pohled vid\u011bt <strong>rozd\u00edl v termick\u00e9m efektu mezi low-carb a low-fat stravou, a to ve prosp\u011bch low-fat stravy<\/strong>. Ot\u00e1zkou v\u0161ak z\u016fst\u00e1v\u00e1, do jak\u00e9 m\u00edry by byly tyto v\u00fdsledky ovlivn\u011bny dal\u0161\u00edmi faktory. Nehled\u011b na to, \u017ee takto n\u00edzk\u00fd p\u0159\u00edjem tuku m\u016f\u017ee u mu\u017e\u016f i \u017een <strong>naru\u0161it hormon\u00e1ln\u00ed prost\u0159ed\u00ed<\/strong>. Rozumn\u011bj\u0161\u00edm \u0159e\u0161en\u00edm tak je ohl\u00eddat si dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin, jeliko\u017e ty maj\u00ed termick\u00fd efekt nejvy\u0161\u0161\u00ed, a j\u00edst stravu, kter\u00e1 v\u00e1m bude dlouhodob\u011b vyhovovat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud nev\u00edte, jak doplnit b\u00edlkoviny, m\u016f\u017eete si pomoci t\u0159eba<strong> <\/strong><a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\"><strong>syrov\u00e1tkov\u00fdm proteinem<\/strong><\/a> nebo se inspirovat na\u0161\u00edm <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\">\u010dl\u00e1nkem o zdroj\u00edch b\u00edlkovin<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/protein-1124x749.jpg\" alt=\"P\u0159\u00edjem b\u00edlkovin p\u0159i hubnut\u00ed\" class=\"wp-image-188080\" width=\"843\" height=\"562\" title=\"P\u0159\u00edjem b\u00edlkovin p\u0159i hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein.jpg 1700w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jaka_dieta_je_nejlepsi_na_hubnuti\"><\/span>Jak\u00e1 dieta je nejlep\u0161\u00ed na hubnut\u00ed?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud bychom m\u011bli mluvit o tom, kter\u00fd zp\u016fsob stravov\u00e1n\u00ed je nejefektivn\u011bj\u0161\u00ed, nab\u00edz\u00ed se univerz\u00e1ln\u00ed odpov\u011b\u010f. Je to ten, kter\u00fd pro v\u00e1s bude dlouhodob\u011b udr\u017eiteln\u00fd. Kdy\u017e je n\u011bkdo milovn\u00edk pe\u010diva, t\u011bstovin a r\u00fd\u017ee, pravd\u011bpodobn\u011b pro n\u011bj<strong> low-carb nebude optim\u00e1ln\u00ed<\/strong>. Jestli v\u00e1s k low-carb t\u00e1hne p\u0159edstava, \u017ee budete rychle hubnout, myslete v\u017edy na to, \u017ee se t\u011blo nejprve zbavuje vody z d\u016fvodu vy\u010derpan\u00e9ho svalov\u00e9ho glykogenu. Pokud m\u00e1te po t\u0159ech dnech na low-carb strav\u011b 2 kg dole, ur\u010dit\u011b jste<strong> nezhubli 2 kg tuku, ale zaru\u010den\u011b jste ztratili 2 kg vody<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jestli jste se rozhodli, \u017ee chcete po l\u00e9t\u011b shodit p\u00e1r kil, doporu\u010dujeme za\u010d\u00edt t\u00edm, \u017ee si <strong>nastav\u00edte dostate\u010dn\u00fd p\u0159\u00edjem <a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" aria-label=\"b\u00edlkovin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkovin<\/a><\/strong>, kter\u00fd m\u016f\u017ee dosahovat a\u017e k horn\u00ed doporu\u010den\u00e9 hranici (2g\/kg TH). Z\u00e1rove\u0148 je pot\u0159eba m\u00edt na pam\u011bti, \u017ee rovnici p\u0159\u00edjem-v\u00fddej neoklamete. Pokud se budete dr\u017eet v kalorick\u00e9m deficitu, je u\u017e jen na v\u00e1s, jak si pohrajete s p\u0159\u00edjmem sacharid\u016f a tuk\u016f. Jejich pom\u011br si ale nastavujte v\u017edy tak, aby pro v\u00e1s <strong>hubnut\u00ed bylo p\u0159\u00edjemn\u00e9 a nemuseli jste si \u00fapln\u011b odp\u00edrat <\/strong>v\u0161echny potraviny, kter\u00e9 m\u00e1te r\u00e1di. Jedin\u011b tak m\u016f\u017eete <strong>dos\u00e1hnout sv\u00fdch vysn\u011bn\u00fdch c\u00edl\u016f<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s \u010dl\u00e1nek u\u017eite\u010dn\u00fd a pomohl v\u00e1m objasnit <strong>problematiku n\u00edzkosacharidov\u00e9ho a n\u00edzkotukov\u00e9ho stravov\u00e1n\u00ed<\/strong>? Pokud ano, sd\u00edlejte ho mezi sv\u00e9 p\u0159\u00e1tele, a pomozte jim tak dos\u00e1hnout vytou\u017een\u00fdch c\u00edl\u016f.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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","protected":false},"excerpt":{"rendered":"<p>Low-carb, nebo low-fat? V dne\u0161n\u00edm \u010dl\u00e1nku si tyto typy stravov\u00e1n\u00ed bl\u00ed\u017ee rozebereme a tak\u00e9 se kone\u010dn\u011b dozv\u00edme, jak\u00e1 dieta je nejlep\u0161\u00ed na hubnut\u00ed. <\/p>\n","protected":false},"author":100,"featured_media":190686,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6369,6825,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-188021","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-low-carb-cs","10":"tag-strava-cs","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Low-carb vs. low-fat: Co je lep\u0161\u00ed na hubnut\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hubne se l\u00e9pe s low-carb, nebo low-fat? 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