{"id":208297,"date":"2021-01-13T08:30:00","date_gmt":"2021-01-13T07:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=208297"},"modified":"2024-06-26T19:39:24","modified_gmt":"2024-06-26T17:39:24","slug":"jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/","title":{"rendered":"Jak a kdy spr\u00e1vn\u011b j\u00edst, abyste zhubli i bez diety?"},"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\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/#Co_rozhoduje_o_tom_jestli_budete_hubnout_pribirat_nebo_si_telesnou_hmotnost_udrzite\" title=\"Co rozhoduje o tom, jestli budete hubnout, p\u0159ib\u00edrat, nebo si t\u011blesnou hmotnost udr\u017e\u00edte?\">Co rozhoduje o tom, jestli budete hubnout, p\u0159ib\u00edrat, nebo si t\u011blesnou hmotnost udr\u017e\u00edte?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/#Proc_nekdo_muze_snist_co_chce_a_dalsi_pribira_jenom_z_pohledu_na_rohlik\" title=\"Pro\u010d n\u011bkdo m\u016f\u017ee sn\u00edst, co chce, a dal\u0161\u00ed p\u0159ib\u00edr\u00e1 jenom z&nbsp;pohledu na rohl\u00edk?&nbsp;\">Pro\u010d n\u011bkdo m\u016f\u017ee sn\u00edst, co chce, a dal\u0161\u00ed p\u0159ib\u00edr\u00e1 jenom z&nbsp;pohledu na rohl\u00edk?&nbsp;<\/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\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/#Jak_si_spocitat_prijem_energie_a_makrozivin_pro_hubnuti\" title=\"Jak si spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed?\">Jak si spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed?<\/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\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/#Jak_spravne_jist_pri_hubnuti\" title=\"Jak spr\u00e1vn\u011b j\u00edst p\u0159i hubnut\u00ed?\">Jak spr\u00e1vn\u011b j\u00edst p\u0159i hubnut\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\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/#Co_vyradit_z_jidelnicku_pri_hubnuti\" title=\"Co vy\u0159adit z j\u00eddeln\u00ed\u010dku p\u0159i hubnut\u00ed?\">Co vy\u0159adit z j\u00eddeln\u00ed\u010dku p\u0159i hubnut\u00ed?<\/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\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/#Kolikrat_denne_jist_abyste_dokazali_zdrave_zhubnout\" title=\"Kolikr\u00e1t denn\u011b j\u00edst, abyste dok\u00e1zali zdrav\u011b zhubnout?\">Kolikr\u00e1t denn\u011b j\u00edst, abyste dok\u00e1zali zdrav\u011b zhubnout?<\/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\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/#Co_jist_vecer_a_kdy_jist_naposledy_a_hubnout\" title=\"Co j\u00edst ve\u010der a kdy j\u00edst naposledy a hubnout?\">Co j\u00edst ve\u010der a kdy j\u00edst naposledy a hubnout?<\/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\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/#Existuji_potraviny_urychlujici_hubnuti\" title=\"Existuj\u00ed potraviny urychluj\u00edc\u00ed hubnut\u00ed?\">Existuj\u00ed potraviny urychluj\u00edc\u00ed hubnut\u00ed?<\/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\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/#Jak_jist_vice_a_hubnout\" title=\"Jak j\u00edst v\u00edce a hubnout?&nbsp;\">Jak j\u00edst v\u00edce a hubnout?&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\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/#Vzorovy_jidelnicek_pro_hubnuti\" title=\"Vzorov\u00fd j\u00eddeln\u00ed\u010dek pro hubnut\u00ed\">Vzorov\u00fd j\u00eddeln\u00ed\u010dek pro hubnut\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/#Jak_podporit_hubnuti\" title=\"Jak podpo\u0159it hubnut\u00ed?\">Jak podpo\u0159it hubnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/jak-a-kdy-spravne-jist-abyste-zhubli-i-bez-diety\/#Co_si_z_toho_vzit\" title=\"Co si z&nbsp;toho vz\u00edt?\">Co si z&nbsp;toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Co je pot\u0159eba j\u00edst pro hubnut\u00ed, nab\u00edr\u00e1n\u00ed sval\u016f nebo udr\u017een\u00ed t\u011blesn\u00e9 hmotnosti? Nebojte, nen\u00ed to t\u011bchto 20 z\u00e1zra\u010dn\u00fdch potravin z&nbsp;magaz\u00ednu pro \u017eeny ani 5 nejlep\u0161\u00edch instantn\u00edch keto diet, d\u00edky kter\u00fdm bude va\u0161e t\u011blesn\u00e1 hmotnost kol\u00edsat jako na horsk\u00e9 dr\u00e1ze. A co je nejlep\u0161\u00ed? <strong>Nemus\u00edte vy\u0159azovat sacharidy, tuky, lepek, lakt\u00f3zu ani maso nebo ml\u00e9\u010dn\u00e9 v\u00fdrobky a p\u0159evracet sv\u016fj j\u00eddeln\u00ed\u010dek vzh\u016fru nohama.<\/strong> Tak v&nbsp;\u010dem sakra tkv\u00ed tajemstv\u00ed lid\u00ed, kter\u00fdm se poda\u0159ilo zhubnout? Postupn\u011b se nau\u010dili j\u00edst opravdov\u00e9 j\u00eddlo vzhledem ke sv\u00fdm pot\u0159eb\u00e1m. Nejsou v&nbsp;tom \u017e\u00e1dn\u00e1 kouzla ani p\u0159evratn\u00fd detox podle celebrit. Po p\u0159e\u010dten\u00ed dne\u0161n\u00edho \u010dl\u00e1nku budete na nejlep\u0161\u00ed cest\u011b dok\u00e1zat to taky. Jen mus\u00edte cht\u00edt a n\u011bco pro \u00fasp\u011bch ud\u011blat.&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\"><span class=\"ez-toc-section\" id=\"Co_rozhoduje_o_tom_jestli_budete_hubnout_pribirat_nebo_si_telesnou_hmotnost_udrzite\"><\/span>Co rozhoduje o tom, jestli budete hubnout, p\u0159ib\u00edrat, nebo si t\u011blesnou hmotnost udr\u017e\u00edte?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e se zpo\u010d\u00e1tku zejm\u00e9na nov\u00e1\u010dk\u016fm m\u016f\u017ee zd\u00e1t, \u017ee hubnut\u00ed je extr\u00e9mn\u011b t\u011b\u017ek\u00e9, nen\u00ed to tak. Naopak je to celkem jednoduch\u00e1 a z\u00e1bavn\u00e1 hra. Nemus\u00edte ani j\u00edst p\u0159esn\u011b podle detailn\u00edho pl\u00e1nu do posledn\u00edho gramu b\u00edlkoviny a pak se obvi\u0148ovat za to, \u017ee jste si dali n\u011bco mimo pl\u00e1n, v\u0161echno jste zkazili a nem\u00e1 cenu se d\u00e1l sna\u017eit. Takhle fakt ne. Abyste byli \u00fasp\u011b\u0161n\u00ed, <strong>mus\u00edte pouze zn\u00e1t p\u00e1r z\u00e1konitost\u00ed a respektovat ur\u010dit\u00e1 pravidla, bez kter\u00fdch to nep\u016fjde.<\/strong> A t\u00edm nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem je <strong>energetick\u00e1 bilance.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20133]<\/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\">\n<li><strong>Negativn\u00ed energetick\u00e1 bilance:<\/strong> Stav, kdy sp\u00e1l\u00edte v\u00edce energie, ne\u017e ji p\u0159ijmete, a t\u00edm p\u00e1dem hubnete a ztr\u00e1c\u00edte t\u011blesnou hmotnost.<\/li>\n\n\n\n<li><strong>Vyrovnan\u00e1 energetick\u00e1 bilance:<\/strong> Stav, kdy m\u00e1te pr\u016fm\u011brn\u00fd energetick\u00fd p\u0159\u00edjem a v\u00fddej v&nbsp;rovnov\u00e1ze, a t\u00edm p\u00e1dem si udr\u017eujete t\u011blesnou hmotnost.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Pozitivn\u00ed energetick\u00e1 bilance:<\/strong> Stav, kdy sp\u00e1l\u00edte m\u00e9n\u011b energie, ne\u017e p\u0159ijmete, a t\u00edm p\u00e1dem na t\u011blesn\u00e9 hmotnosti p\u0159ib\u00edr\u00e1te.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-749x1124.jpg\" alt=\"Co rozhoduje o tom, jestli budete hubnout, p\u0159ib\u00edrat, nebo si t\u011blesnou hmotnost udr\u017e\u00edte?\" class=\"wp-image-208349\" title=\"Co rozhoduje o tom, jestli budete hubnout, p\u0159ib\u00edrat, nebo si t\u011blesnou hmotnost udr\u017e\u00edte?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Co maj\u00ed v\u0161echny diety spole\u010dn\u00e9ho?&nbsp;<\/h3>\n\n\n\n<p>A\u0165 u\u017e je to keto instantn\u00ed dieta, n\u00edzkosacharidov\u00e1 nebo citr\u00f3nov\u00e1 dieta, jejich \u201e\u00fasp\u011bch\u201c a funk\u010dnost je podm\u00edn\u011bna t\u00edm, \u017ee <strong>v\u00e1s p\u0159ivedou do stavu negativn\u00ed energetick\u00e9 bilance (kalorick\u00e9ho deficitu)<\/strong> a vy bohu\u017eel ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f jen do\u010dasn\u011b zhubnete. V\u0161elijak\u00e9 diety, detoxy a hubnouc\u00ed programy jsou jen n\u00e1stroji kalorick\u00e9ho deficitu. Na v\u00e1s pak je, jak\u00fd n\u00e1stroj si zvol\u00edte. S\u00e1hn\u011bte rad\u011bji po n\u011b\u010dem, s&nbsp;\u010d\u00edm to p\u016fjde pomaleji, ale v\u00fdsledek bude trval\u00fd, nebo budete netrp\u011bliv\u011b hledat zkratky k rychl\u00e9mu dosa\u017een\u00ed v\u00fdsledk\u016f, kter\u00fd ale s&nbsp;nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed vyst\u0159\u00edd\u00e1 jojo efekt.&nbsp;&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\">Jak\u00e9 faktory ovliv\u0148uj\u00ed energetick\u00fd p\u0159\u00edjem a v\u00fddej?<\/h3>\n\n\n\n<p>Aby to nebylo moc jednoduch\u00e9, tak existuj\u00ed faktory, kter\u00e9 ovliv\u0148uj\u00ed energetick\u00fd p\u0159\u00edjem i v\u00fddej, a n\u011bkter\u00e9 nem\u00e1te \u00fapln\u011b ve sv\u00fdch ruk\u00e1ch. <strong>To ale neznamen\u00e1, \u017ee energetick\u00e1 bilance neplat\u00ed.<\/strong> Tyto faktory energetickou bilanci \u201epouze oh\u00fdbaj\u00ed.\u201c<\/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\">\n<li><strong>Faktory ovliv\u0148uj\u00edc\u00ed energetick\u00fd p\u0159\u00edjem:<\/strong> Chu\u0165 k&nbsp;j\u00eddlu v&nbsp;podob\u011b hormon\u016f ovliv\u0148uj\u00edc\u00edch p\u0159\u00edjem potravy (leptin, ghrelin, progesteron, cholecystokinin nebo peptid YY), ekonomick\u00e9 a sociokulturn\u00ed faktory, re\u00e1ln\u011b vyu\u017eit\u00e1 energie z&nbsp;potravy, sebekontrola, stres, emoce nebo schopnost \u010delit nadm\u011brn\u011b l\u00e1kav\u00fdm j\u00eddl\u016fm.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Faktory ovliv\u0148uj\u00edc\u00ed energetick\u00fd v\u00fddej: <\/strong>Baz\u00e1ln\u00ed a klidov\u00fd metabolismus (BMR a RMR), dietn\u00ed historie (metabolick\u00e1 adaptace), aktivita b\u011bhem dne (NEAT), sportovn\u00ed a fyzick\u00e1 aktivita (EAT), termick\u00fd efekt stravy (TEF), fyzick\u00fd a zdravotn\u00ed stav.<strong>&nbsp;<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Kdybychom vzali i dv\u011b jednovaje\u010dn\u00e1 dvoj\u010data, d\u00e1vali jim toto\u017enou stravu a kontrolovali jejich denn\u00ed aktivity tak, aby byly op\u011bt stejn\u00e9. Jak v&nbsp;hubnut\u00ed, tak i v&nbsp;p\u0159ib\u00edr\u00e1n\u00ed hmotnosti je mo\u017en\u00e9 dos\u00e1hnout odli\u0161n\u00fdch v\u00fdsledk\u016f, za co\u017e m\u016f\u017eou v\u00fd\u0161e zm\u00edn\u011bn\u00e9 faktory. Pr\u00e1v\u011b proto je zapot\u0159eb\u00ed, aby <strong>ka\u017ed\u00fd \u010dlov\u011bk postupn\u011b pozn\u00e1val, jak jeho t\u011blo reaguje a co konkr\u00e9tn\u011b je dobr\u00e9 pro n\u011bj.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span>&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\"><span class=\"ez-toc-section\" id=\"Proc_nekdo_muze_snist_co_chce_a_dalsi_pribira_jenom_z_pohledu_na_rohlik\"><\/span>Pro\u010d n\u011bkdo m\u016f\u017ee sn\u00edst, co chce, a dal\u0161\u00ed p\u0159ib\u00edr\u00e1 jenom z&nbsp;pohledu na rohl\u00edk?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201eNo jo, t\u00e1mhle Karel s&nbsp;Luckou z&nbsp;druh\u00e9ho patra, ti m\u016f\u017eou sn\u00edst, co cht\u011bj\u00ed, a stejn\u011b nep\u0159iberou. Ale j\u00e1 si d\u00e1m jen o knedl\u00edk v\u00edc a hned m\u00e1m kilo tuku naho\u0159e. Ta <\/em><a href=\"https:\/\/gymbeam.cz\/blog\/muzu-mit-zpomaleny-nebo-zniceny-metabolismus-5-tipu-jak-zrychlit-metabolismus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><em>genetika a zpomalen\u00fd metabolismus<\/em><\/a><em> je fakt nef\u00e9r,\u201c <\/em>\u0159\u00edk\u00e1 Jana, dlouholet\u00e1 kamar\u00e1dka Lucky. Za t\u00edm ale nem\u016f\u017eeme hledat genetiku, zpomalen\u00fd nebo zni\u010den\u00fd metabolismus, ale prost\u00fd v\u011bt\u0161\u00ed energetick\u00fd v\u00fddej b\u011bhem dne. Poj\u010fme si to uk\u00e1zat na p\u0159\u00edkladu.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Karel s&nbsp;Luckou maj\u00ed oba manu\u00e1ln\u00ed pr\u00e1ci<\/strong>, kdy Karel pracuje v&nbsp;lese u lesn\u00ed spr\u00e1vy a Lucka je mas\u00e9rka. Po 8 hodin\u00e1ch v&nbsp;pr\u00e1ci si jdou je\u0161t\u011b spole\u010dn\u011b zacvi\u010dit, vyven\u010dit psa, nakoupit a doma Karel stihne uva\u0159it a Lucka uklidit. Naproti tomu <strong>Jana m\u00e1 sedavou pr\u00e1ci<\/strong>, kamkoliv jezd\u00ed autem, nesportuje, po pr\u00e1ci tr\u00e1v\u00ed v\u011bt\u0161inu voln\u00e9ho \u010dasu u televize nebo za po\u010d\u00edta\u010dem a sna\u017e\u00ed se hubnout prost\u0159ednictv\u00edm r\u016fzn\u00fdch diet. Kde je rozd\u00edl? <strong>Energetick\u00fd v\u00fddej Karla s&nbsp;Luckou m\u016f\u017ee b\u00fdt klidn\u011b o 2&nbsp;000 kcal v\u011bt\u0161\u00ed ne\u017e ten Jany,<\/strong> t\u00edm p\u00e1dem m\u016f\u017eou sn\u00edst daleko v\u00edce j\u00eddla, ani\u017e by p\u0159ibrali. A to v\u0161e d\u00edky aktivn\u00edmu zam\u011bstn\u00e1n\u00ed a \u017eivotn\u00edmu stylu.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt o NEAT a jeho obrovsk\u00e9m vlivu na zdrav\u00ed a hubnut\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je p\u0159i hubnut\u00ed t\u00edm nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem?<\/strong><\/a><strong>&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\"><span class=\"ez-toc-section\" id=\"Jak_si_spocitat_prijem_energie_a_makrozivin_pro_hubnuti\"><\/span>Jak si spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nebudeme v\u00e1s zat\u011b\u017eovat t\u011b\u017ekou matematikou a nab\u00eddneme v\u00e1m jednoduch\u00e9 \u0159e\u0161en\u00ed v&nbsp;podob\u011b na\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\"online kalkula\u010dky energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>online kalkula\u010dky energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin<\/strong><\/a>, kde si v\u0161e m\u016f\u017eete jednodu\u0161e spo\u010d\u00edtat sami. Pokud byste se ale cht\u011bli dozv\u011bd\u011bt o v\u00fdpo\u010dtu energetick\u00e9ho p\u0159\u00edjmu a sestaven\u00ed j\u00eddeln\u00ed\u010dku v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/strong><\/a>&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\"><span class=\"ez-toc-section\" id=\"Jak_spravne_jist_pri_hubnuti\"><\/span>Jak spr\u00e1vn\u011b j\u00edst p\u0159i hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e jsme si \u0159ekli, \u017ee k&nbsp;\u00fasp\u011b\u0161n\u00e9mu a dlouhodob\u00e9mu shozen\u00ed v\u00edce \u010di m\u00e9n\u011b kilogram\u016f nemus\u00edte hned googlovat nej\u00fa\u010dinn\u011bj\u0161\u00ed a nejrychlej\u0161\u00ed diety nebo se vrhnout na n\u011bkolikam\u011bs\u00ed\u010dn\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/detoxikace-jak-vam-zmeni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">detox.<\/a> <strong>Sta\u010d\u00ed k&nbsp;tomu j\u00edst co nejv\u00edce \u010derstv\u00e9 a minim\u00e1ln\u011b zpracovan\u00e9 potravy, hl\u00eddat si slo\u017een\u00ed j\u00eddeln\u00ed\u010dku a velikost porc\u00ed.<\/strong> Je to a\u017e tak jednoduch\u00e9, sta\u010d\u00ed b\u00fdt trp\u011bliv\u00fd a konzistentn\u00ed, sledovat pravideln\u011b jednou za dva t\u00fddny za stejn\u00fdch podm\u00ednek pokrok v&nbsp;podob\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zm\u011bny t\u011blesn\u00e9 hmotnosti<\/a> a t\u011blesn\u00fdch obvod\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obrovsk\u00fdm pomocn\u00edkem nejen p\u0159i hubnut\u00ed, ale i pro zkvalitn\u011bn\u00ed a ozdraven\u00ed j\u00eddeln\u00ed\u010dku je <strong>krabi\u010dkov\u00e1n\u00ed.<\/strong> Pro\u010d? Jednodu\u0161e m\u00e1te pod kontrolou, z&nbsp;\u010deho j\u00eddla p\u0159ipravujete, a vyhnete se tak r\u016fzn\u00fdm kalorick\u00fdm bomb\u00e1m. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20137]<\/span> Pokud se o krabi\u010dkov\u00e1n\u00ed chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-na-efektivni-pripravu-jidel-a-krabickovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak na efektivn\u00ed p\u0159\u00edpravu j\u00eddel a krabi\u010dkov\u00e1n\u00ed?<\/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\">Jak ozdravit j\u00eddeln\u00ed\u010dek a sn\u00ed\u017eit energetickou n\u00e1ro\u010dnost stravy?&nbsp;<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Jezte v\u00edce zeleniny a ovoce.<\/strong> Za den je doporu\u010deno sn\u00edst alespo\u0148 400 gram\u016f zeleniny a 200 gram\u016f ovoce, co\u017e p\u0159edstavuje zhruba 4\u20135, respektive 2\u20133 st\u0159edn\u011b velk\u00e9 kusy. <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">Zelenina <\/a>obsahuje velk\u00e9 procento vody, vl\u00e1kninu a cenn\u00e9 mikro\u017eiviny. D\u00edky tomu podpo\u0159\u00edte zdrav\u00e9 tr\u00e1ven\u00ed i pocit sytosti.&nbsp;<\/li>\n\n\n\n<li><strong>Ke ka\u017ed\u00e9mu j\u00eddlu si dejte porci b\u00edlkovin.<\/strong> Ka\u017ed\u00e9 j\u00eddlo by m\u011blo obsahovat vyv\u00e1\u017een\u00fd pom\u011br v\u0161ech makro\u017eivin, ale b\u00edlkoviny jsou n\u011bco jako dv\u011b esa v pokeru. Lidsk\u00e9 t\u011blo si je neum\u00ed vytvo\u0159it, a proto musej\u00ed b\u00fdt p\u0159ij\u00edm\u00e1ny pestrou stravou nebo vhodn\u00fdmi dopl\u0148ky stravy. B\u00edlkoviny jsou nepostradateln\u00e9 pro <strong>r\u016fst sval\u016f, optim\u00e1ln\u00ed funkci imunitn\u00edho syst\u00e9mu nebo uspokojiv\u00fd pocit sytosti po j\u00eddle, stejn\u011b jako pro potla\u010den\u00ed chut\u00ed na sladk\u00e9.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u201310]<\/span><\/li>\n\n\n\n<li><strong>Jezte v\u00edce fermentovan\u00fdch potravin.<\/strong> Mezi fermentovan\u00e9 (kva\u0161en\u00e9) potraviny pat\u0159\u00ed nap\u0159\u00edklad kysan\u00e9 zel\u00ed, kysel\u00e9 okurky, kva\u0161en\u00e1 zelenina, miso, natto, tofu, zakysan\u00e9 ml\u00e9\u010dn\u00e9 produkty, kombucha nebo pikantn\u00ed korejsk\u00e1 kva\u0161en\u00e1 zelenina kimchi. Z\u00edsk\u00e1te tak poctiv\u00fd p\u0159\u00edd\u011bl zdrav\u00ed prosp\u011b\u0161n\u00fdch bakteri\u00ed, vl\u00e1kniny a \u0159ady dal\u0161\u00edch mikro\u017eivin.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Zkuste j\u00edst v\u00edce lok\u00e1ln\u00edch a sez\u00f3nn\u00edch potravin. <\/strong>\u010c\u00edm krat\u0161\u00ed cestu museli potraviny urazit, aby se dostaly na v\u00e1\u0161 st\u016fl, t\u00edm l\u00e9pe. Jednak mohou m\u00edt v\u011bt\u0161\u00ed obsah \u0159ady vitam\u00edn\u016f, miner\u00e1ln\u00edch l\u00e1tek, stopov\u00fdch prvk\u016f a jejich uhl\u00edkov\u00e1 stopa je daleko men\u0161\u00ed. Zkuste \u010das od \u010dasu zaj\u00edt t\u0159eba na farm\u00e1\u0159sk\u00e9 trhy nebo se poohl\u00e9dn\u011bte po farm\u00e1\u0159sk\u00fdch bed\u00fdnk\u00e1ch.&nbsp;<\/li>\n\n\n\n<li><strong>Nejezte v\u00edce, ne\u017e pot\u0159ebujete.<\/strong> Kdy\u017e si d\u00e1te nav\u00edc n\u011bkolik kousk\u016f zeleniny nebo ovoce, tak se toho moc nestane, ale pokud za den sn\u00edte p\u00e1r balen\u00ed r\u016fzn\u00fdch sladkost\u00ed nebo fast foodov\u00fdch j\u00eddel, u\u017e to probl\u00e9m je. T\u00edm, \u017ee se nau\u010d\u00edte j\u00edst podle sv\u00fdch pot\u0159eb a nebudete j\u00edst vysoce pr\u016fmyslov\u011b zpracovan\u00e1 j\u00eddla, u\u0161et\u0159\u00edte velk\u00e9 mno\u017estv\u00ed kalori\u00ed a vyhnete se nadm\u011brn\u00e9mu p\u0159\u00edjmu nezdrav\u00fdch tuk\u016f, cukru nebo soli.&nbsp;<\/li>\n\n\n\n<li><strong>\u010c\u00e1ste\u010dn\u011b nahra\u010fte \u017eivo\u010di\u0161n\u00e9 b\u00edlkoviny za ty rostlinn\u00e9.<\/strong> N\u011bkter\u00e9 druhy mas obsahuj\u00ed i v\u011bt\u0161\u00ed mno\u017estv\u00ed nasycen\u00fdch mastn\u00fdch kyselin. Stejn\u011b tak r\u016fzn\u00e9 uzeniny a tu\u010dn\u00e9 s\u00fdry. Zkuste j\u00edst v\u00edce lu\u0161t\u011bnin vhodn\u011b zkombinovan\u00fdch s&nbsp;obilninami. Vyzkou\u0161et m\u016f\u017eete i r\u016fzn\u00e9 lu\u0161t\u011bninov\u00e9 pomaz\u00e1nky, jako je t\u0159eba hummus nebo alternativy k&nbsp;masu, jako je tofu nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tempeh-cs\/\" class=\"ek-link\">tempeh<\/a>. <strong>Sn\u00ed\u017e\u00edte tak p\u0159\u00edjem nasycen\u00fdch mastn\u00fdch kyselin<\/strong> a obohat\u00edte sv\u016fj j\u00eddeln\u00ed\u010dek o kvalitn\u00ed rostlinn\u00e9 b\u00edlkoviny.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Vyb\u00edrejte si celozrnn\u00e9 pe\u010divo i obilniny. <\/strong>D\u00edky preferenci celozrnn\u00fdch produkt\u016f p\u0159ijmete v\u011bt\u0161\u00ed mno\u017estv\u00ed vl\u00e1kniny a \u0159ady mikro\u017eivin, kter\u00e9 se nach\u00e1zej\u00ed v&nbsp;rozemlet\u00e9m obiln\u00e9m zrnu. Vl\u00e1knina m\u00e1 pozitivn\u00ed vliv na pocit sytosti, tak\u017ee m\u016f\u017eete zabr\u00e1nit tomu, \u017ee za chv\u00edli po j\u00eddle budete hledat n\u011bco dobr\u00e9ho na zub.&nbsp;<\/li>\n\n\n\n<li><strong>S\u00e1hn\u011bte po udr\u017eiteln\u00fdch zdroj\u00edch mo\u0159sk\u00fdch ryb a plod\u016f. <\/strong>Nen\u00ed \u017e\u00e1dn\u00fdm tajemstv\u00edm, \u017ee jako spole\u010dnost \u010del\u00edme obrovsk\u00e9 ztr\u00e1t\u011b \u017eivo\u010di\u0161n\u00fdch druh\u016f a v&nbsp;p\u0159\u00edpad\u011b ryb a mo\u0159sk\u00fdch plod\u016f je to kv\u016fli nadm\u011brn\u00e9mu rybolovu, kdy se mo\u0159sk\u00e9 zdroje nest\u00edhaj\u00ed dostate\u010dn\u011b rychle obnovovat. Zodpov\u011bdn\u00ed bychom m\u011bli b\u00fdt v\u016f\u010di sob\u011b i v\u016f\u010di \u017eivotn\u00edmu prost\u0159ed\u00ed. Zkuste si proto v\u0161\u00edmat, jestli ryby a mo\u0159sk\u00e9 plody, kter\u00e9 konzumujete, poch\u00e1zej\u00ed z&nbsp;certifikovan\u00fdch a udr\u017eiteln\u00fdch lovi\u0161\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<strong>&nbsp;<\/strong><\/span><\/li>\n\n\n\n<li><strong>Pijte kohoutkovou vodu. <\/strong>Pro\u010d? Voda je pro n\u00e1\u0161 organismus nesm\u00edrn\u011b d\u016fle\u017eit\u00e1 a za den bychom j\u00ed m\u011bli vyp\u00edt alespo\u0148 <strong>30\u201345 ml na kilogram t\u011blesn\u00e9 hmotnosti.<\/strong> Kdy\u017e odstran\u00edte tekut\u00e9 kalorie v\u010detn\u011b alkoholu a budete p\u00edt vodu, kvalitn\u00ed k\u00e1vu a \u010daje, m\u016f\u017eete u\u0161et\u0159it obrovsk\u00e9 mno\u017estv\u00ed kalori\u00ed. V\u017edy\u0165 litr Coca Coly m\u00e1 zhruba 450 kcal, co\u017e p\u0159edstavuje energii ukrytou t\u0159eba v jednom ob\u011bd\u011b.<\/li>\n\n\n\n<li><strong>Eat your rainbow.<\/strong> \u010c\u00edm je va\u0161e denn\u00ed skladba j\u00eddel pest\u0159ej\u0161\u00ed a barevn\u011bj\u0161\u00ed, t\u00edm l\u00e9pe. Doc\u00edl\u00edte tak v\u011bt\u0161\u00edho p\u0159\u00edjmu r\u016fzn\u00fdch antioxidant\u016f a biologicky aktivn\u00edch prvk\u016f s&nbsp;r\u016fznou \u0161k\u00e1lou p\u016fsobnosti. \u010cerven\u00e1 barva znamen\u00e1 slu\u0161nou porci karotenoid\u016f t\u0159eba v&nbsp;podob\u011b lykopenu. A tmav\u011b zelen\u00e1 barva zase znamen\u00e1, \u017ee se m\u016f\u017eete t\u011b\u0161it ze zaj\u00edmav\u00fdch \u00fa\u010dink\u016f chlorofylu.&nbsp;<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/abababa-_-visual_en-_-OK-1124x1049.jpg\" alt=\"Jak spr\u00e1vn\u011b j\u00edst p\u0159i hubnut\u00ed?\" class=\"wp-image-208374\" style=\"width:843px;height:787px\" title=\"Jak spr\u00e1vn\u011b j\u00edst p\u0159i hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/abababa-_-visual_en-_-OK-1124x1049.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/abababa-_-visual_en-_-OK-400x373.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/abababa-_-visual_en-_-OK-1536x1433.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/abababa-_-visual_en-_-OK.jpg 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">A co jsou to ty b\u00edlkoviny, tuky a sacharidy?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdroje b\u00edlkovin (1 gram m\u00e1 4 kcal):<\/strong> maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a>, mo\u0159sk\u00e9 plody, ml\u00e9ko, ml\u00e9\u010dn\u00e9 v\u00fdrobky a s\u00fdry, vejce, lu\u0161t\u011bniny (hr\u00e1ch, fazole, v\u0161echny druhy \u010do\u010dky, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cizrna\/\" class=\"ek-link\">cizrna<\/a>, edamame), pseudoobiloviny (pohanka, amarant, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/quinoa-cs\/\" class=\"ek-link\">quinoa<\/a>), tofu, tempeh, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a sem\u00ednka<\/a>, rostlinn\u00e9 n\u00e1hra\u017eky masa, lah\u016fdkov\u00e9 dro\u017ed\u00ed, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky<\/a>.<\/li>\n\n\n\n<li><strong>Zdroje tuku (1 gram m\u00e1 9 kcal): <\/strong>o\u0159echy a sem\u00ednka, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, olivy, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1do<\/a>, m\u00e1slo a jako p\u0159irozen\u00e1 sou\u010d\u00e1st \u017eivo\u010di\u0161n\u00fdch b\u00edlkovin.<\/li>\n\n\n\n<li><strong>Zdroje sacharid\u016f (1 gram m\u00e1 4 kcal):<\/strong> celozrnn\u00e9 obiloviny a cere\u00e1lie (ovesn\u00e9 vlo\u010dky, mouka, r\u00fd\u017ee, t\u011bstoviny, chl\u00e9b a pe\u010divo), pseudoobiloviny, brambory a bat\u00e1ty, lu\u0161t\u011bniny, ovoce a zelenina.<\/li>\n<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Co_vyradit_z_jidelnicku_pri_hubnuti\"><\/span>Co vy\u0159adit z j\u00eddeln\u00ed\u010dku p\u0159i hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nemus\u00edte vy\u0159azovat nic, ale rozhodn\u011b v\u00e1m pom\u016f\u017ee, kdy\u017e omez\u00edte <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tekut\u00e9 kalorie<\/a>, vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny a vyhnete se <a href=\"https:\/\/gymbeam.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">u\u017edibov\u00e1n\u00ed.<\/a> <strong>Co t\u00edm z\u00edsk\u00e1te? <\/strong>U\u0161et\u0159\u00edte spoustu kalori\u00ed, kter\u00e9 m\u016f\u017eete investovat do kvalitn\u011bj\u0161\u00edch potravin, sn\u00ed\u017e\u00edte p\u0159\u00edjem soli, jeji\u017e nadm\u011brn\u00fd p\u0159\u00edjem je spojen s&nbsp;vy\u0161\u0161\u00edm rizikem vzniku vysok\u00e9ho krevn\u00edho tlaku, omez\u00edte nezdrav\u00e9 tuky (nasycen\u00e9 mastn\u00e9 kyseliny a transmastn\u00e9 kyseliny) a rafinovan\u00e9 sacharidy. <strong>Nebojte, jednou za \u010das si dop\u0159ejte, na co m\u00e1te chu\u0165.<\/strong> Bude to pizza, hamburger nebo n\u011bco jin\u00e9ho? Sta\u010d\u00ed se na to p\u0159ipravit t\u0159eba men\u0161\u00edmi porcemi p\u0159\u00edloh b\u011bhem dne, a ud\u011blat si tak \u201eenergetick\u00fd pol\u0161t\u00e1\u0159\u201c, abyste zbyte\u010dn\u011b nezv\u00fd\u0161ili sv\u016fj energetick\u00fd p\u0159\u00edjem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud ze sv\u00e9ho j\u00eddeln\u00ed\u010dku ze dne na den vy\u0159ad\u00edte n\u011bjak\u00e9 potraviny, kter\u00e9 m\u00e1te r\u00e1di, hroz\u00ed v\u011bt\u0161\u00ed riziko, \u017ee propadnete <strong>n\u00e1hl\u00e9mu p\u0159ej\u00edd\u00e1n\u00ed a \u201eBinge Eating\u201c<\/strong> pr\u00e1v\u011b na t\u00e9to potravin\u011b. Omezte jen mno\u017estv\u00ed a jednou za \u010das si sv\u016fj obl\u00edben\u00fd kousek dortu nebo pizzy dop\u0159ejte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"944\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-944x1124.jpg\" alt=\"Co vy\u0159adit z j\u00eddeln\u00ed\u010dku p\u0159i hubnut\u00ed?\" class=\"wp-image-208400\" title=\"Co vy\u0159adit z j\u00eddeln\u00ed\u010dku p\u0159i hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-944x1124.jpg 944w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-336x400.jpg 336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-1290x1536.jpg 1290w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-1720x2048.jpg 1720w\" sizes=\"auto, (max-width: 944px) 100vw, 944px\" \/><\/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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Na co se p\u0159i hubnut\u00ed zam\u011b\u0159it?<\/strong><\/h3>\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\">\n<li><strong>Dejte si pozor na tekut\u00e9 kalorie<\/strong>, a kdy\u017e jdete s&nbsp;p\u0159\u00e1teli na sklenku nebo \u201ena jedno\u201c, dejte si opravdu maxim\u00e1ln\u011b jen to jedno nebo s\u00e1hn\u011bte po m\u00e9n\u011b kalori\u010dt\u011bj\u0161\u00edch alternativ\u00e1ch.<\/li>\n\n\n\n<li><strong>Kdy\u017e u\u017e fast food, tak si vyb\u00edrejte co nejzdrav\u011bj\u0161\u00ed a nejm\u00e9n\u011b kalorick\u00e9 j\u00eddlo.<\/strong> Co t\u0159eba zeleninov\u00fd sal\u00e1t bez dresinku s&nbsp;kousky masa? Opatrn\u00ed bu\u010fte i se sma\u017een\u00fdm j\u00eddlem.&nbsp;<\/li>\n\n\n\n<li><strong>Sladkosti ve v\u0161ech jejich podob\u00e1ch se sna\u017ete co nejv\u00edce omezit<\/strong> a pamatujte, \u017ee prvn\u00ed kousnut\u00ed je v\u017edycky to nejlep\u0161\u00ed a nejuspokojiv\u011bj\u0161\u00ed, tak pro\u010d d\u00e1l pokra\u010dovat?<\/li>\n\n\n\n<li><strong>Slan\u00e9 pochutiny, s\u00fdry a uzeniny<\/strong> op\u011bt typicky obsahuj\u00ed velk\u00e9 mno\u017estv\u00ed energie v&nbsp;mal\u00e9m objemu s&nbsp;bonusem nezdrav\u00fdch tuk\u016f a soli. Kdy\u017e u\u017e uzeniny, s\u00e1hn\u011bte po co nejkvalitn\u011bj\u0161\u00ed \u0161unce, co nejm\u00e9n\u011b tu\u010dn\u00e9m s\u00fdru a takov\u00e9 bramb\u016frky si zkuste ud\u011blat sami doma. Pravd\u011bpodobn\u011b stejn\u011b dob\u0159e v\u00e1s uspokoj\u00ed i dozlatova pe\u010den\u00e9 americk\u00e9 brambory v&nbsp;troub\u011b s&nbsp;jogurtov\u00fdm dipem. Pokud pat\u0159\u00edte mezi milovn\u00edky uzenin, po\u0159i\u010fte si \u0161unkovar a p\u0159ipravujte si \u0161unku doma. Vyhnete se tak nadm\u011brn\u00e9mu mno\u017estv\u00ed soli, pou\u017eijete ko\u0159en\u00ed dle chuti a je to opravdu jednoduch\u00e9.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kolikrat_denne_jist_abyste_dokazali_zdrave_zhubnout\"><\/span>Kolikr\u00e1t denn\u011b j\u00edst, abyste dok\u00e1zali zdrav\u011b zhubnout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Frekvenci j\u00eddel b\u011bhem dne \u0159e\u0161\u00ed jak profesion\u00e1ln\u00ed sportovci, silov\u00ed sportovci s&nbsp;c\u00edlem nabrat maxim\u00e1ln\u00ed mno\u017estv\u00ed svalov\u00e9 hmoty, tak i ti, kte\u0159\u00ed se cht\u011bj\u00ed \u201ejen\u201c l\u00e9pe stravovat a zhubnout. \u010casov\u00e1n\u00ed \u017eivin vzhledem k&nbsp;z\u00e1t\u011b\u017ei a regeneraci m\u00e1 opravdu smysl jen pro lidi, jejich\u017e zam\u011bstn\u00e1n\u00edm je sport, podstupuj\u00edc\u00ed obrovsk\u00fd tr\u00e9ninkov\u00fd objem nebo maj\u00ed ambice postavit se na prkna kulturistick\u00fdch z\u00e1vod\u016f, co pro n\u011b znamenaj\u00ed sv\u011bt. Pro ostatn\u00ed \u201esmrteln\u00edky\u201c nem\u00e1 smysl <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/potrebujete-jist-sestkrat-denne-abyste-si-udrzeli-rychly-metabolismus\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nutit se j\u00edst 8kr\u00e1t denn\u011b<\/a> a zapl\u00e1cnout se <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvarohem <\/a>na noc nebo nutn\u011b zkou\u0161et <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed<\/a> jen proto, \u017ee je to zrovna&nbsp;cool.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jezte tolik j\u00eddel b\u011bhem dne, kolik v\u00e1m vyhovuje. <\/strong>To je asi ta nejlep\u0161\u00ed rada, jakou v\u00e1m m\u016f\u017eu d\u00e1t. Pozor ale, aby v\u00e1\u0161 j\u00eddeln\u00ed\u010dek neztratil syst\u00e9m, \u0159\u00e1d a nestal se z&nbsp;n\u011bj neposlu\u0161n\u00fd anarchista. <strong>Odrazit se m\u016f\u017eete t\u0159eba od tradi\u010dn\u00edch 2\u20133 v\u011bt\u0161\u00edch j\u00eddel b\u011bhem dne<\/strong> v&nbsp;podob\u011b sn\u00eddan\u011b, ob\u011bdu a ve\u010de\u0159e. Tyto v\u011bt\u0161\u00ed j\u00eddla dopl\u0148te <a href=\"https:\/\/gymbeam.cz\/blog\/co-by-mela-obsahovat-vyvazena-svacina-a-jak-zdrave-nahradit-kaloricke-snacky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vhodn\u00fdmi sva\u010dinami<\/a> dle pot\u0159eby a postupem \u010dasu pozorujte, co vyhovuje konkr\u00e9tn\u011b v\u00e1m.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ned\u00e1te bez sn\u00eddan\u011b do p\u016fl hodiny po probuzen\u00ed ani r\u00e1nu? Tak se podle toho za\u0159i\u010fte. P\u0159ipom\u00edn\u00e1 va\u0161e sn\u00eddan\u011b sp\u00ed\u0161e dopoledn\u00ed brunch, proto\u017ee po probuzen\u00ed nem\u00e1te na j\u00eddlo ani pomy\u0161len\u00ed? To je taky fajn, pokra\u010dujte v&nbsp;tom, pokud v\u00e1m to vyhovuje. Ale nemohlo by to b\u00fdt t\u0159eba t\u00edm, \u017ee jste v\u00edce zvykl\u00ed j\u00edst ve\u010der p\u0159ed span\u00edm? <strong>Dejte si pozor, abyste se ve\u010der zbyte\u010dn\u011b nep\u0159ej\u00eddali.<\/strong> V\u0161echny karty v&nbsp;ruce dr\u017e\u00edte vy a hrajete jen sami se sebou.&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=\"28324,44248,8350,28792,46435,46912,29956,6937\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Co_jist_vecer_a_kdy_jist_naposledy_a_hubnout\"><\/span>Co j\u00edst ve\u010der a kdy j\u00edst naposledy a hubnout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201eOd 5 odpoledne nej\u00edm, a d\u00edky tomu se mi poda\u0159ilo zhubnout.\u201c \u201eJ\u00e1 zase nej\u00edm po 6 hodin\u011b v&nbsp;podve\u010der \u017e\u00e1dn\u00e9 sacharidy, proto\u017ee se automaticky ulo\u017e\u00ed do tuk\u016f, a br\u00e1n\u00ed tak hubnut\u00ed.\u201c<\/em> Taky jste sly\u0161eli nebo vid\u011bli asi stokr\u00e1t podobn\u00e1 vyj\u00e1d\u0159en\u00ed? <strong>Poj\u010fme si je uv\u00e9st na pravou m\u00edru.<\/strong> Kdy\u017e si d\u00e1te posledn\u00ed j\u00eddlo v&nbsp;5 odpoledne, zat\u00edmco jste byli b\u011b\u017en\u011b zvykl\u00ed ve\u010de\u0159et o p\u016fl 8 ve\u010der, zkr\u00e1t\u00edte \u010das ur\u010den\u00fd ke stravov\u00e1n\u00ed a mo\u017en\u00e1 se \u201eochud\u00edte\u201c i o jedno denn\u00ed j\u00eddlo. K&nbsp;\u010demu tak dojde? Tak n\u011bjak <strong>spont\u00e1nn\u011b sn\u00ed\u017e\u00edte sv\u016fj kalorick\u00fd p\u0159\u00edjem<\/strong> a m\u016f\u017eete za\u010d\u00edt hubnout. A co sacharidy ve\u010der, tloustne se po nich? Op\u011bt v\u00e1s zklamu, <strong>stejn\u00e9 j\u00eddlo se stejn\u00fdm&nbsp;obsahem sacharid\u016f m\u00e1 tut\u00e9\u017e energetickou hodnotu<\/strong> v&nbsp;9 r\u00e1no, ve 2 odpoledne, v&nbsp;5:59 i v&nbsp;6:01 v&nbsp;podve\u010der. Va\u0161e t\u011blo neum\u00ed \u010dernou magii, a proto si jen tak z&nbsp;ni\u010deho nic nedok\u00e1\u017ee z&nbsp;tal\u00ed\u0159e italsk\u00fdch t\u011bstovin k&nbsp;ve\u010de\u0159i vykouzlit kilogram tuku nav\u00edc, kdy\u017e jste v&nbsp;kalorick\u00e9m deficitu. Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed i to, \u017ee v&nbsp;jedn\u00e9 studii proveden\u00e9 na izraelsk\u00fdch policistech v\u00fdzkumn\u00edci pozorovali v\u011bt\u0161\u00ed \u00fabytek t\u011blesn\u00e9ho tuku u skupiny, kter\u00e1 jedla v\u00edce sacharid\u016f k&nbsp;ve\u010de\u0159i, p\u0159i\u010dem\u017e ob\u011b skupiny m\u011bly nastaven\u00fd stejn\u00fd celkov\u00fd energetick\u00fd p\u0159\u00edjem b\u011bhem dne. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/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\">Co j\u00edst ve\u010der p\u0159i hubnut\u00ed?<\/h3>\n\n\n\n<p><strong>Velmi jednodu\u0161e jde pouze o dal\u0161\u00ed denn\u00ed j\u00eddlo podle zdrav\u00e9ho tal\u00ed\u0159e a va\u0161ich pot\u0159eb.<\/strong> Co si t\u0159eba d\u00e1t k&nbsp;ve\u010de\u0159i pe\u010den\u00e9ho pstruha s&nbsp;americk\u00fdmi brambory a zeleninov\u00fdm sal\u00e1tem? Nebo restovan\u00e9 uzen\u00e9 tofu se zelen\u00fdmi fazolkami a sm\u011bs\u00ed pe\u010den\u00fdch bat\u00e1t\u016f a brambor se zeleninov\u00fdm sal\u00e1tem? Vyhnout byste se m\u011bli p\u0159\u00edli\u0161 tu\u010dn\u00fdm a p\u00e1liv\u00fdm j\u00eddl\u016fm nebo velk\u00e9mu obsahu cukru v&nbsp;posledn\u00edm j\u00eddle dne. Mohlo by to negativn\u011b naru\u0161it v\u00e1\u0161 sp\u00e1nek a dostavilo by se t\u0159eba i nep\u0159\u00edjemn\u00e9 p\u00e1len\u00ed \u017e\u00e1hy (gastroezofage\u00e1ln\u00ed reflux). <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/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\">Kdy naposledy j\u00edst ve\u010der?<\/h3>\n\n\n\n<p>Pro v\u011bt\u0161inu lid\u00ed plat\u00ed, \u017ee <strong>posledn\u00ed j\u00eddlo by m\u011bli sn\u00edst zhruba 2\u20133 hodiny p\u0159ed pl\u00e1novan\u00fdm sp\u00e1nkem.<\/strong> I zde samoz\u0159ejm\u011b existuj\u00ed velk\u00e9 individu\u00e1ln\u00ed rozd\u00edly, a proto je zapot\u0159eb\u00ed zn\u00e1t sv\u00e9 t\u011blo. N\u011bkdo si m\u016f\u017ee d\u00e1t lehkou ve\u010de\u0159i t\u0159eba i hodinu p\u0159ed sp\u00e1nkem a je v&nbsp;pohod\u011b, ale dal\u0161\u00ed pot\u0159ebuje alespo\u0148 ty dv\u011b hodiny. P\u0159ijmout ale v\u011bt\u0161inu sv\u00fdch kalori\u00ed ve ve\u010dern\u00edch hodin\u00e1ch nen\u00ed moc dobr\u00fdm n\u00e1padem, a proto se b\u011bhem dne nenech\u00e1vejte vyhladov\u011bt. Zamez\u00edte tak ve\u010dern\u00edm n\u00e1jezd\u016fm na ledni\u010dku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak-1124x749.jpg\" alt=\"Kolikr\u00e1t denn\u011b j\u00edst, abyste dok\u00e1zali zdrav\u011b zhubnout?\" class=\"wp-image-208415\" style=\"width:843px;height:562px\" title=\"Kolikr\u00e1t denn\u011b j\u00edst, abyste dok\u00e1zali zdrav\u011b zhubnout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak.jpg 1973w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Existuji_potraviny_urychlujici_hubnuti\"><\/span>Existuj\u00ed potraviny urychluj\u00edc\u00ed hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve smyslu konzumace ur\u010dit\u00fdch potravin a urychlen\u00ed hubnut\u00ed nic takov\u00e9ho neexistuje. Ani potraviny s&nbsp;<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\u00edmi kaloriemi<\/a> neexistuj\u00ed, jak se n\u00e1m m\u00edsty sna\u017e\u00ed n\u011bkdo \u201esenza\u010dn\u011b vnuknout.\u201c Ka\u017ed\u00e1 potravina obsahuje ur\u010dit\u00e9 mno\u017estv\u00ed energie, kterou dod\u00e1 organismu. Toto mno\u017estv\u00ed energie nen\u00ed nikdy men\u0161\u00ed ne\u017e to, kter\u00e9 organismus vyd\u00e1 na zpracov\u00e1n\u00ed potraviny v&nbsp;podob\u011b termick\u00e9ho efektu stravy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e se ale zam\u011b\u0159\u00edte na <strong>dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin,<\/strong> kter\u00e9 maj\u00ed nejvy\u0161\u0161\u00ed termick\u00fd efekt (20\u201330 %), podpo\u0159\u00edte pocit sytosti, r\u016fst sval\u016f a dostanete snadn\u011bji pod kontrolu chut\u011b na sladk\u00e9. Ze 100 kcal p\u0159ijat\u00fdch b\u00edlkovin tak re\u00e1ln\u011b va\u0161e t\u011blo vyu\u017eije 70\u201380 kcal a zbytek je energie nutn\u00e1 pro zpracov\u00e1n\u00ed b\u00edlkovin. Mezi dal\u0161\u00ed potraviny, kter\u00e9 mohou pomoci s&nbsp;hubnut\u00edm, pat\u0159\u00ed tzv. <strong>potraviny s&nbsp;n\u00edzkou energetickou denzitou.<\/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\"><span class=\"ez-toc-section\" id=\"Jak_jist_vice_a_hubnout\"><\/span>Jak j\u00edst v\u00edce a hubnout?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nen\u00ed nesmysl j\u00edst v\u00edce a hubnout? Ale v\u016fbec ne. Kdy\u017e lid\u00e9 obecn\u011b za\u010dnou j\u00edst podle princip\u016f zdrav\u00e9ho tal\u00ed\u0159e, <strong>mno\u017estv\u00ed jejich stravy se zv\u00fd\u0161\u00ed, ale celkov\u00e1 energetick\u00e1 hodnota se ve srovn\u00e1n\u00ed s&nbsp;jejich p\u0159edchoz\u00edm j\u00eddeln\u00ed\u010dkem sn\u00ed\u017e\u00ed.<\/strong> \u010c\u00edm to je zp\u016fsobeno? P\u0159ev\u00e1\u017en\u011b t\u00edm, \u017ee ze sv\u00e9ho j\u00eddeln\u00ed\u010dku odstranili kalorick\u00e9 bomby, kter\u00e9 v&nbsp;mal\u00e9m objemu obsahuj\u00ed velk\u00e9 mno\u017estv\u00ed energie, a nahradili je potravinami, kter\u00e9 maj\u00ed naopak ve velk\u00e9m objemu mal\u00e9 mno\u017estv\u00ed energie. Tomuto vztahu mezi objemem j\u00eddla a energetickou hodnotou se \u0159\u00edk\u00e1 energetick\u00e1 denzita.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017-749x1124.jpg\" alt=\"Jak j\u00edst v\u00edce a hubnout? \" class=\"wp-image-208441\" title=\"Jak j\u00edst v\u00edce a hubnout? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017.jpg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Potraviny s&nbsp;n\u00edzkou energetickou denzitou, kter\u00fdch m\u016f\u017eete sn\u00edst daleko v\u00edce<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ovoce<\/strong> je p\u0159irozen\u00fdm zdrojem cukru, proto byste s&nbsp;n\u00edm m\u011bli zach\u00e1zet trochu opatrn\u011bji. A\u0165 se o n\u011bm \u0159\u00edk\u00e1, co chce, je spojeno s&nbsp;pozitivn\u00edm vlivem na redukci hmotnosti. Za den byste m\u011bli sn\u00edst n\u011bco kolem 200 gram\u016f ovoce. Energeticky velice dob\u0159e vych\u00e1z\u00ed nap\u0159\u00edklad bobulovit\u00e9 ovoce, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/jablka-cs\/\" class=\"ek-link\">jablka <\/a>nebo citrusy. Nezapom\u00ednejte ale, \u017ee svoje ovoce byste m\u011bli hlavn\u011b j\u00edst, nikoliv p\u00edt. Dal\u0161\u00ed druhy ovoce s&nbsp;n\u00edzk\u00fdm obsahem kalori\u00ed m\u016f\u017eete naj\u00edt v&nbsp;\u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/ovoce-a-hubnuti-ktere-ovoce-ma-nejmene-kalorii\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ovoce a hubnut\u00ed &#8211; kter\u00e9 ovoce m\u00e1 nejm\u00e9n\u011b kalori\u00ed?<\/strong><\/a> <span class=\"tadv-color\" style=\"color:#ff6600\">[14]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Zelenina<\/strong> zpravidla obsahuje drtivou v\u011bt\u0161inu hmotnosti v&nbsp;podob\u011b vody, a i d\u00edky tomu m\u00e1 velmi m\u00e1lo kalori\u00ed. Okurka m\u00e1 na 100 gram\u016f 15 kcal, celer 16 kcal, ledov\u00fd sal\u00e1t kolem 17 kcal a raj\u010data 18 kcal. U\u017e ch\u00e1pete, pro\u010d je d\u016fle\u017eit\u00e9 m\u00edt ke ka\u017ed\u00e9mu j\u00eddlu porci zeleniny? Jako p\u0159\u00edlohu m\u016f\u017eete vyu\u017e\u00edt nap\u0159\u00edklad kv\u011bt\u00e1kovou r\u00fd\u017ei, cuketov\u00e9 \u0161pagety nebo celerov\u00e9 hranolky.<\/li>\n\n\n\n<li><strong>Brambory<\/strong> obsahuj\u00ed pr\u016fm\u011brn\u011b pouh\u00fdch 77 kcal na 100 gram\u016f syrov\u00e9 potraviny a z\u00e1rove\u0148 pat\u0159\u00ed mezi nejv\u00edce sytiv\u00e9 potraviny.&nbsp;<\/li>\n\n\n\n<li><strong>Vyu\u017e\u00edt m\u016f\u017eete i r\u016fzn\u00e9 zdroje vl\u00e1kniny,<\/strong> kter\u00e9 mohou podpo\u0159it pocit sytosti po j\u00eddle. Nem\u011bli byste to ale s&nbsp;vl\u00e1kninou p\u0159eh\u00e1n\u011bt. Jej\u00ed celkov\u00fd denn\u00ed p\u0159\u00edjem by m\u011bl b\u00fdt kolem 30\u201335 gram\u016f. S\u00e1hnout m\u016f\u017eete t\u0159eba po <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psylliu<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/jablecna-vlaknina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jable\u010dn\u00e9 vl\u00e1knin\u011b<\/a>, kter\u00e9 se hod\u00ed do <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/smoothie-cs\/\" class=\"ek-link\">smoothies <\/a>nebo t\u0159eba jogurt\u016f. S&nbsp;podporou pocitu sytosti m\u016f\u017ee pomoci i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">glukomanan<\/a>.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Alespo\u0148 jako \u010d\u00e1ste\u010dnou n\u00e1hradu cukru<\/strong> se sna\u017ete pou\u017e\u00edt nap\u0159\u00edklad bezkalorick\u00e9 sladidlo <a href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Erythritol<\/a>, kter\u00e9 m\u00e1 t\u00e9m\u011b\u0159 stejnou sladivost jako cukr a vyskytuje se p\u0159irozen\u011b v&nbsp;n\u011bkter\u00fdch druz\u00edch ovoce. S\u00e1hnout m\u016f\u017eete i po <a href=\"https:\/\/gymbeam.cz\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Xylitolu<\/a>, \u010dekankov\u00e9m sirupu nebo <a href=\"https:\/\/gymbeam.cz\/stevie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u00e9vii<\/a>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vzorovy_jidelnicek_pro_hubnuti\"><\/span>Vzorov\u00fd j\u00eddeln\u00ed\u010dek pro hubnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vzorov\u00fd j\u00eddeln\u00ed\u010dek pro pr\u016fm\u011brnou 75kilogramovou \u017eenu, kter\u00e9 vy\u0161lo podle <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">na\u0161\u00ed kalkula\u010dky energie makro\u017eivin<\/a>, \u017ee by m\u011bla pro hubnut\u00ed p\u0159ij\u00edmat 1&nbsp;900 kcal, a pro pr\u016fm\u011brn\u00e9ho 90 kilogramov\u00e9ho mu\u017ee, kter\u00e9mu pro hubnut\u00ed vy\u0161lo, \u017ee by m\u011bl p\u0159ij\u00edmat 2&nbsp;300 kcal. Rozd\u00edl ve v\u011bt\u0161\u00edm energetick\u00e9m p\u0159\u00edjmu je p\u0159edev\u0161\u00edm d\u00edky v\u011bt\u0161\u00edm porc\u00edm nebo j\u00eddlu nav\u00edc. Gram\u00e1\u017e v\u0161ech surovin je v&nbsp;syrov\u00e9m stavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<h3 class=\"wp-block-heading is-style-default\">J\u00eddeln\u00ed\u010dek na hubnut\u00ed pro inspiraci<\/h3>\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\" id=\"block-cdb1e1dc-6169-4599-84eb-4ab7c4cdee21\">\n<li><strong>Pr\u016fm\u011brn\u00e1 75kilogramov\u00e1 \u017eena Tereza<\/strong><\/li>\n\n\n\n<li><strong>Energie:<\/strong> 1 920 kcal (7&nbsp;676 kJ), B\u00edlkoviny: 150 g (600 kcal nebo 2 400 kJ), Sacharidy: 215 g (860 kcal nebo 3&nbsp;440 kJ), Tuky: 51 g (459 kcal nebo 1 836 kJ), Vl\u00e1knina: 30 g<\/li>\n\n\n\n<li><strong>Sn\u00eddan\u011b: Ovesn\u00e1 ka\u0161e:<\/strong> <a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" aria-label=\"ovesn\u00e9 vlo\u010dky (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a> (40 g), voda (180 ml), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Just Whey Protein<\/a> (15 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FitCheat proteinov\u00e1 \u010dokol\u00e1da<\/a> (10 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9 m\u00e1slo GymBeam<\/a> (15 g), polovina ban\u00e1nu (55 g)<\/li>\n\n\n\n<li><strong>Sva\u010dina:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e1 ty\u010dinka MoiM\u00fcv<\/a> (60 g) a jablko (150 g)<\/li>\n\n\n\n<li><strong>Ob\u011bd:<\/strong> jasm\u00ednov\u00e1 r\u00fd\u017ee (65 g), alja\u0161sk\u00e1 treska (200 g), olej (5 ml), pr\u016fm\u011brn\u00fd \u010derstv\u00fd zeleninov\u00fd sal\u00e1t bez z\u00e1livky (200 g)<\/li>\n\n\n\n<li><strong>Sva\u010dina:<\/strong> \u0159eck\u00fd jogurt 0% (140 g), <a href=\"https:\/\/gymbeam.cz\/proteinova-granola-s-lesnim-ovocem-gymbeam.html\" target=\"_blank\" aria-label=\"k\u0159upav\u00e1 granola (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u0159upav\u00e1 granola<\/a> (20 g)<\/li>\n\n\n\n<li><strong>Sva\u010dina II po tr\u00e9ninku:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Just Whey Protein<\/a> (30 g)<\/li>\n\n\n\n<li><strong>Ve\u010de\u0159e:<\/strong> kuskus (65 g), uzen\u00e9 tofu (90 g), sm\u011bs \u010derstv\u00e9 restovan\u00e9 zeleniny (200 g) <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">na oleji<\/a> (5 ml)<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-cdb1e1dc-6169-4599-84eb-4ab7c4cdee21\">\n<li><strong>Pr\u016fm\u011brn\u00fd 90kilogramov\u00fd mu\u017e<\/strong><\/li>\n\n\n\n<li><strong>Energie:<\/strong> 2 300 kcal (9 200 kJ), B\u00edlkoviny: 178 g (712 kcal nebo 2 848 kJ), Sacharidy: 261 g (1&nbsp;044 kcal nebo 4 176 kJ), Tuky: 61 g (549 kcal nebo 2 196 kJ), Vl\u00e1knina: 35 g<\/li>\n\n\n\n<li><strong>Sn\u00eddan\u011b: Ovesn\u00e1 ka\u0161e:<\/strong> <a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" aria-label=\"ovesn\u00e9 vlo\u010dky (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a> (40 g), voda (180 ml), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Just Whey Protein<\/a> (30 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FitCheat proteinov\u00e1 \u010dokol\u00e1da<\/a> (10 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9 m\u00e1slo GymBeam<\/a> (15 g), polovina ban\u00e1nu (55 g)<\/li>\n\n\n\n<li><strong>Sva\u010dina:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e1 ty\u010dinka MoiM\u00fcv<\/a> (60 g), jablko (150 g) a n\u00edzkotu\u010dn\u00e9 acidofiln\u00ed ml\u00e9ko (500 g)<\/li>\n\n\n\n<li><strong>Ob\u011bd:<\/strong> jasm\u00ednov\u00e1 r\u00fd\u017ee (80 g), alja\u0161sk\u00e1 treska (200 g), olej (5 ml), pr\u016fm\u011brn\u00fd \u010derstv\u00fd zeleninov\u00fd sal\u00e1t bez z\u00e1livky (200 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">omega 3<\/a> (3 kapsle)<\/li>\n\n\n\n<li><strong>Sva\u010dina:<\/strong> \u0159eck\u00fd jogurt 0% (140 g), <a href=\"https:\/\/gymbeam.cz\/proteinova-granola-s-lesnim-ovocem-gymbeam.html\" target=\"_blank\" aria-label=\"k\u0159upav\u00e1 granola  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u0159upav\u00e1 granola <\/a>(20 g), hru\u0161ka (140 g)<\/li>\n\n\n\n<li><strong>Sva\u010dina II po tr\u00e9ninku:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Just Whey Protein<\/a> (30 g)<\/li>\n\n\n\n<li><strong>Ve\u010de\u0159e:<\/strong> <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kuskus-cs\/\" class=\"ek-link\">kuskus <\/a>(70 g), uzen\u00e9 tofu (90 g), sm\u011bs \u010derstv\u00e9 restovan\u00e9 zeleniny (200 g) <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">na oleji<\/a> (5 ml)<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_podporit_hubnuti\"><\/span>Jak podpo\u0159it hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stranu energetick\u00e9ho p\u0159\u00edjmu jsme probrali celkem vy\u010derp\u00e1vaj\u00edc\u00edm zp\u016fsobem. Poj\u010fme se zam\u011b\u0159it i na stranu energetick\u00e9ho v\u00fddeje, proto\u017ee <strong>v\u017edy je lep\u0161\u00ed v\u00edce j\u00edst a v\u00edce se h\u00fdbat.<\/strong> Zm\u00edrn\u00edte tak metabolick\u00e9 adaptace, kter\u00e9 cht\u011b necht\u011b nast\u00e1vaj\u00ed a mohou se prom\u00edtnout pov\u011bstn\u00fdm \u201ezpomalen\u00edm metabolismu\u201c kv\u016fli adaptivn\u00ed termogenezi. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/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\">\n<li><strong>Co nejv\u00edce se b\u011bhem dne p\u0159irozen\u011b h\u00fdbejte<\/strong> a hledejte mo\u017enosti, jak vyu\u017e\u00edvat nohy jako dopravn\u00ed prost\u0159edek. Cho\u010fte po schodech m\u00edsto v\u00fdtah\u016f a eskal\u00e1tor\u016f. Jezd\u011bte na kole. V&nbsp;pr\u00e1ci si d\u011blejte pravideln\u00e9 aktivn\u00ed p\u0159est\u00e1vky.<\/li>\n\n\n\n<li><strong>Pravideln\u011b sportujte.<\/strong> A\u0165 u\u017e je to b\u011bh, crossfit, posilovna nebo cokoliv v\u00e1s bav\u00ed. Zhruba t\u0159ikr\u00e1t t\u00fddn\u011b se v\u011bnujte silov\u00fdm sport\u016fm (pokud v\u00e1s bav\u00ed) a zbytek dn\u00ed v\u011bnujte dal\u0161\u00edm sport\u016fm, kter\u00e9 si u\u017e\u00edv\u00e1te, a cho\u010fte na proch\u00e1zky do p\u0159\u00edrody.<\/li>\n\n\n\n<li><strong>P\u0159em\u00fd\u0161lejte, jak tr\u00e1vit aktivn\u00ed v\u00edkendy.<\/strong> Vydejte se na cyklov\u00edkend, na t\u00fary do hor nebo aspo\u0148 na n\u011bkolikahodinovou aktivitu ka\u017ed\u00fd v\u00edkendov\u00fd den.<\/li>\n\n\n\n<li><strong>Zkuste pou\u017e\u00edt vhodn\u00e9 dopl\u0148ky stravy,<\/strong> kter\u00e9 by v\u00e1m zvl\u00e1d\u00e1n\u00ed kalorick\u00e9ho deficitu mohly uleh\u010dit. D\u00edky kvalitn\u00edm <a href=\"https:\/\/gymbeam.cz\/spalovace-tuku\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spalova\u010d\u016fm tuk\u016f<\/a> sp\u00e1l\u00edte o n\u011bco v\u011bt\u0161\u00ed mno\u017estv\u00ed energie p\u0159i z\u00e1t\u011b\u017ei i v&nbsp;klidu, <a href=\"https:\/\/gymbeam.cz\/appetite-control-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Appetite Control<\/a> v\u00e1m m\u016f\u017ee pomoci dr\u017eet na uzd\u011b nadm\u011brn\u00e9 chut\u011b na j\u00eddlo a samotn\u00e1 <a href=\"https:\/\/gymbeam.cz\/garcinia-cambogia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">garcinia kambod\u017esk\u00e1<\/a> m\u00e1 t\u00e9\u017e zaj\u00edmav\u00e9 \u00fa\u010dinky ve vztahu k&nbsp;chut\u00edm a apetitu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Co z\u00edsk\u00e1te aktivn\u011bj\u0161\u00edm \u017eivotn\u00edm stylem?<\/strong> Snadn\u011bji se v\u00e1m bude hubnout, zpevn\u00edte t\u011blo, budete se c\u00edtit l\u00e9pe a sebev\u011bdom\u011bji a zapracujete t\u0159eba i na kvalitn\u011bj\u0161\u00edm sp\u00e1nku nebo odoln\u011bj\u0161\u00edm imunitn\u00edm syst\u00e9mu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-1124x749.jpg\" alt=\"Jak podpo\u0159it hubnut\u00ed?\" class=\"wp-image-208456\" style=\"width:843px;height:562px\" title=\"Jak podpo\u0159it hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z&nbsp;toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak vid\u00edte, <strong>hubnut\u00ed nen\u00ed \u017e\u00e1dn\u00e1 \u010dern\u00e1 magie.<\/strong> Nemus\u00edte ani vy\u0159azovat hned cel\u00e9 skupiny potravin nebo vlo\u017eit sv\u016fj \u00fasp\u011bch do rukou nefunk\u010dn\u00edch popul\u00e1rn\u00edch nebo instantn\u00edch diet \u010di detox\u016f. <strong>Chce to jen o j\u00eddle trochu v\u00edce p\u0159em\u00fd\u0161let, nau\u010dit se poskl\u00e1dat si j\u00eddeln\u00ed\u010dek t\u0159eba podle princip\u016f zdrav\u00e9ho tal\u00ed\u0159e a postupem \u010dasu sledovat velikost porc\u00ed.<\/strong> U\u017e jen p\u0159id\u00e1n\u00edm zeleniny, ovoce, kvalitn\u00edch b\u00edlkovin a zapracov\u00e1n\u00edm na aktivn\u00edm \u017eivotn\u00edm stylu ud\u011bl\u00e1te velk\u00fd krok k&nbsp;\u00fasp\u011bchu. Kdy\u017e k&nbsp;tomu ve sv\u00e9m j\u00eddeln\u00ed\u010dku najdete skryt\u00e9 kalorick\u00e9 bomby a tekut\u00e9 kalorie, kter\u00e9 postupem \u010dasu omez\u00edte, je jen ot\u00e1zkou va\u0161\u00ed trp\u011blivosti, konzistentnosti a p\u00edle, kdy sv\u00fdch c\u00edl\u016f dos\u00e1hnete. Bu\u010fte trp\u011bliv\u00ed a v\u00fdsledky se uk\u00e1\u017eou v&nbsp;ten spr\u00e1vn\u00fd \u010das.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A co v\u00e1m pomohlo zhubnout? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e rady a tipy. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te jej sd\u00edlen\u00edm, aby se i va\u0161i p\u0159\u00e1tel\u00e9 dozv\u011bd\u011bli, jak \u00fasp\u011b\u0161n\u011b a trvale zhubnout a vyhnuli se nefunguj\u00edc\u00edm diet\u00e1m a detox\u016fm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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>Jak zhubnout, co a kolikr\u00e1t denn\u011b k hubnut\u00ed j\u00edst? V \u010dl\u00e1nku prozrad\u00edme, kolikr\u00e1t denn\u011b je optim\u00e1ln\u00ed j\u00edst a kdy naposledy j\u00edst ve\u010der.<\/p>\n","protected":false},"author":65,"featured_media":208298,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6369,6669,6837,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-208297","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-jidelnicek","10":"tag-makroziviny-cs","11":"tag-strava-cs","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>Jak a kdy spr\u00e1vn\u011b j\u00edst, abyste zhubli i bez diety? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak rychle zhubnout, co a kolikr\u00e1t denn\u011b k hubnut\u00ed j\u00edst? 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