{"id":208905,"date":"2021-01-13T08:12:00","date_gmt":"2021-01-13T07:12:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=208905"},"modified":"2025-08-01T16:05:31","modified_gmt":"2025-08-01T14:05:31","slug":"ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/","title":{"rendered":"Ako a kedy spr\u00e1vne jes\u0165, aby ste schudli aj bez di\u00e9ty?"},"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.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/#Co_rozhoduje_o_tom_ci_budete_chudnut_priberat_alebo_si_telesnu_hmotnost_udrzite\" title=\"\u010co rozhoduje o tom, \u010di budete chudn\u00fa\u0165, pribera\u0165, alebo si telesn\u00fa hmotnos\u0165 udr\u017e\u00edte?\">\u010co rozhoduje o tom, \u010di budete chudn\u00fa\u0165, pribera\u0165, alebo si telesn\u00fa hmotnos\u0165 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.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/#Preco_niekto_moze_zjest_co_chce_a_dalsi_pribera_len_z_pohladu_na_rozok\" title=\"Pre\u010do niekto m\u00f4\u017ee zjes\u0165, \u010do chce, a \u010fal\u0161\u00ed priber\u00e1 len z poh\u013eadu na ro\u017eok?\">Pre\u010do niekto m\u00f4\u017ee zjes\u0165, \u010do chce, a \u010fal\u0161\u00ed priber\u00e1 len z poh\u013eadu na ro\u017eok?<\/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.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/#Ako_si_spocitat_prijem_energie_a_makrozivin_pre_chudnutie\" title=\"Ako si spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie?\">Ako si spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie?<\/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.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/#Ako_spravne_jest_pri_chudnuti\" title=\"Ako spr\u00e1vne jes\u0165 pri chudnut\u00ed?\">Ako spr\u00e1vne jes\u0165 pri chudnut\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.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/#Co_vyradit_z_jedalnicku_pri_chudnuti\" title=\"\u010co vyradi\u0165 z jed\u00e1lni\u010dku pri chudnut\u00ed?\">\u010co vyradi\u0165 z jed\u00e1lni\u010dku pri chudnut\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.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/#Kolkokrat_denne_jest_aby_ste_dokazali_zdravo_schudnut\" title=\"Ko\u013ekokr\u00e1t denne jes\u0165, aby ste dok\u00e1zali zdravo schudn\u00fa\u0165?\">Ko\u013ekokr\u00e1t denne jes\u0165, aby ste dok\u00e1zali zdravo schudn\u00fa\u0165?<\/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.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/#Co_jest_vecer_a_kedy_jest_naposledy_a_chudnut\" title=\"\u010co jes\u0165 ve\u010der a kedy jes\u0165 naposledy a chudn\u00fa\u0165?\">\u010co jes\u0165 ve\u010der a kedy jes\u0165 naposledy a chudn\u00fa\u0165?<\/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.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/#Existuju_potraviny_urychlujuce_chudnutie\" title=\"Existuj\u00fa potraviny ur\u00fdch\u013euj\u00face chudnutie?\">Existuj\u00fa potraviny ur\u00fdch\u013euj\u00face chudnutie?<\/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.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/#Ako_jest_viac_a_chudnut\" title=\"Ako jes\u0165 viac a chudn\u00fa\u0165?&nbsp;\">Ako jes\u0165 viac a chudn\u00fa\u0165?&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.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/#Vzorovy_jedalnicek_na_chudnutie\" title=\"Vzorov\u00fd jed\u00e1lni\u010dek na chudnutie\">Vzorov\u00fd jed\u00e1lni\u010dek na chudnutie<\/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.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/#Ako_podporit_chudnutie\" title=\"Ako podpori\u0165 chudnutie?\">Ako podpori\u0165 chudnutie?<\/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.sk\/blog\/ako-a-kedy-spravne-jest-aby-ste-schudli-aj-bez-diety\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010co je potrebn\u00e9 jes\u0165 pre chudnutie, naberanie svalov alebo udr\u017eanie telesnej hmotnosti? Nebojte, nie je to t\u00fdchto 20 z\u00e1zra\u010dn\u00fdch potrav\u00edn z&nbsp;magaz\u00ednu pre \u017eeny ani 5 najlep\u0161\u00edch instantn\u00fdch keto di\u00e9t, v\u010faka ktor\u00fdm sa bude va\u0161a telesn\u00e1 hmotnos\u0165 kol\u00edsa\u0165 ako na horskej dr\u00e1he. A&nbsp;\u010do je najlep\u0161ie? <strong>Nemus\u00edte vyra\u010fova\u0165 sacharidy, tuky, lepok, lakt\u00f3zu ani m\u00e4so \u010di mlie\u010dne v\u00fdrobky a&nbsp;prevraca\u0165 svoj jed\u00e1lni\u010dek hore nohami.<\/strong> Tak v&nbsp;\u010dom sa teda, sakra, skr\u00fdva tajomstvo \u013eud\u00ed, ktor\u00fdm sa podarilo schudn\u00fa\u0165? Postupne sa nau\u010dili jes\u0165 skuto\u010dn\u00e9 jedlo vzh\u013eadom na svoje potreby. Nie s\u00fa v&nbsp;tom \u017eiadne \u010dary ani prevratn\u00fd detox pod\u013ea celebr\u00edt. Po pre\u010d\u00edtan\u00ed dne\u0161n\u00e9ho \u010dl\u00e1nku budete na najlep\u0161ej ceste dok\u00e1za\u0165 to tie\u017e. Len mus\u00edte chcie\u0165 a&nbsp;nie\u010do pre \u00faspech urobi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"co-rozhoduje-o-tom-ci-budete-chudnut-priberat-alebo-si-telesnu-hmotnost-udrzite\"><span class=\"ez-toc-section\" id=\"Co_rozhoduje_o_tom_ci_budete_chudnut_priberat_alebo_si_telesnu_hmotnost_udrzite\"><\/span>\u010co rozhoduje o tom, \u010di budete chudn\u00fa\u0165, pribera\u0165, alebo si telesn\u00fa hmotnos\u0165 udr\u017e\u00edte?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hoci sa spo\u010diatku najm\u00e4 nov\u00e1\u010dikom m\u00f4\u017ee zda\u0165, \u017ee chudnutie je extr\u00e9mne \u0165a\u017ek\u00e9, nie je to tak. Naopak, je to celkom jednoduch\u00e1 a z\u00e1bavn\u00e1 hra. Nemus\u00edte ani jes\u0165 presne pod\u013ea detailn\u00e9ho pl\u00e1nu do posledn\u00e9ho gramu bielkoviny a&nbsp;potom sa obvi\u0148ova\u0165 za to, \u017ee ste si dali nie\u010do mimo pl\u00e1nu, v\u0161etko ste pokazili a nem\u00e1 cenu sa \u010falej sna\u017ei\u0165. Takto to fakt nefunguje. Aby ste boli \u00faspe\u0161n\u00ed, <strong>mus\u00edte len pozna\u0165 p\u00e1r z\u00e1konitost\u00ed a&nbsp;re\u0161pektova\u0165 ur\u010dit\u00e9 pravidl\u00e1, bez ktor\u00fdch to nep\u00f4jde.<\/strong> A&nbsp;t\u00fdm najd\u00f4le\u017eitej\u0161\u00edm faktorom je <strong>energetick\u00e1 bilancia. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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>Negat\u00edvna energetick\u00e1 bilancia:<\/strong> Stav, ke\u010f sp\u00e1lite viac energie, ne\u017e jej prijmete, a&nbsp;t\u00fdm p\u00e1dom chudnete a&nbsp;str\u00e1cate telesn\u00fa hmotnos\u0165.<\/li>\n\n\n\n<li><strong>Vyrovnan\u00e1 energetick\u00e1 bilancia:<\/strong> Stav, ke\u010f m\u00e1te priemern\u00fd energetick\u00fd pr\u00edjem, a&nbsp;v\u00fddaj v rovnov\u00e1he, a&nbsp;t\u00fdm p\u00e1dom si udr\u017eujete telesn\u00fa hmotnos\u0165.<\/li>\n\n\n\n<li><strong>Pozit\u00edvna energetick\u00e1 bilancia:<\/strong> Stav, ke\u010f sp\u00e1lite menej energie, ne\u017e prijmete, a&nbsp;t\u00fdm p\u00e1dom na telesnej hmotnosti priber\u00e1te.<\/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.sk\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-749x1124.jpg\" alt=\"\u010co rozhoduje o tom, \u010di budete chudn\u00fa\u0165, pribera\u0165, alebo si telesn\u00fa hmotnos\u0165 udr\u017e\u00edte?\" class=\"wp-image-208349\" title=\"\u010co rozhoduje o tom, \u010di budete chudn\u00fa\u0165, pribera\u0165, alebo si telesn\u00fa hmotnos\u0165 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\" id=\"co-maju-vsetky-diety-spolocne\">\u010co maj\u00fa v\u0161etky di\u00e9ty spolo\u010dn\u00e9?&nbsp;<\/h3>\n\n\n\n<p>Nech u\u017e je to keto instantn\u00e1 di\u00e9ta, n\u00edzkosacharidov\u00e1 alebo citr\u00f3nov\u00e1 di\u00e9ta, ich \u201e\u00faspech\u201c a&nbsp;funk\u010dnos\u0165 je podmienen\u00e1 t\u00fdm, \u017ee <strong>v\u00e1s prived\u00fa do stavu negat\u00edvnej energetickej bilancie (kalorick\u00e9ho deficitu)<\/strong> a&nbsp;vy, \u017eia\u013e, vo v\u00e4\u010d\u0161ine pr\u00edpadov len do\u010dasne schudnete. V\u0161elijak\u00e9 di\u00e9ty, detoxy a programy na chudnutie s\u00fa len n\u00e1strojmi kalorick\u00e9ho deficitu. Na v\u00e1s potom je, ak\u00fd n\u00e1stroj si zvol\u00edte. Siahnete rad\u0161ej po nie\u010dom s&nbsp;\u010d\u00edm to p\u00f4jde pomal\u0161ie, ale v\u00fdsledok bude trval\u00fd, alebo budete netrpezlivo h\u013eada\u0165 skratky k&nbsp;r\u00fdchlemu dosiahnutiu v\u00fdsledkov, ktor\u00e9 ale s&nbsp;najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou vystrieda jojo efekt?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"ake-faktory-ovplyvnuju-energeticky-prijem-a-vydaj\">Ak\u00e9 faktory ovplyv\u0148uj\u00fa energetick\u00fd pr\u00edjem a v\u00fddaj?<\/h3>\n\n\n\n<p>Aby to nebolo pr\u00edli\u0161 jednoduch\u00e9, tak existuj\u00fa faktory, ktor\u00e9 ovplyv\u0148uj\u00fa energetick\u00fd pr\u00edjem aj v\u00fddaj, a niektor\u00e9 nem\u00e1te \u00faplne vo svojich ruk\u00e1ch. <strong>To ale neznamen\u00e1, \u017ee energetick\u00e1 bilancia neplat\u00ed.<\/strong> Tieto faktory energetick\u00fa bilanciu \u201elen oh\u00fdbaj\u00fa\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 ovplyv\u0148uj\u00face energetick\u00fd pr\u00edjem:<\/strong> Chu\u0165 k&nbsp;jedlu v&nbsp;podobe horm\u00f3nov ovplyv\u0148uj\u00facich pr\u00edjem potravy (lept\u00edn, grel\u00edn, progester\u00f3n, cholecystokin\u00edn nebo peptid YY), ekonomick\u00e9 a sociokult\u00farne faktory, re\u00e1lne vyu\u017eit\u00e1 energia z&nbsp;potravy, sebakontrola, stres, em\u00f3cie alebo schopnos\u0165 \u010deli\u0165 nadmerne l\u00e1kav\u00fdm jedl\u00e1m.<\/li>\n\n\n\n<li><strong>Faktory ovplyv\u0148uj\u00face energetick\u00fd v\u00fddaj: <\/strong>Baz\u00e1lny a&nbsp;pokojov\u00fd metabolizmus (BMR a RMR), di\u00e9tna hist\u00f3ria (metabolick\u00e1 adapt\u00e1cia), aktivita po\u010das d\u0148a (NEAT), \u0161portov\u00e1 a fyzick\u00e1 aktivita (EAT), termick\u00fd efekt stravy (TEF), fyzick\u00fd a zdravotn\u00fd stav.<strong>&nbsp;<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Keby sme si porovnali aj jednovaje\u010dn\u00e9 dvoji\u010dky, pod\u00e1vali im rovnak\u00fa stravu a kontrolovali ich denn\u00e9 aktivity tak, aby boli op\u00e4\u0165 rovnak\u00e9, ako pri chudnut\u00ed, tak aj pri priberan\u00ed hmotnosti je mo\u017en\u00e9 dosiahnu\u0165 odli\u0161n\u00e9 v\u00fdsledky, za \u010do m\u00f4\u017eu zmienen\u00e9 faktory. Pr\u00e1ve preto je potrebn\u00e9, aby <strong>ka\u017ed\u00fd \u010dlovek postupne zis\u0165oval, ako jeho telo reaguje a&nbsp;\u010do konkr\u00e9tne je pre\u0148ho naj.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"preco-niekto-moze-zjest-co-chce-a-dalsi-pribera-len-z-pohladu-na-rozok\"><span class=\"ez-toc-section\" id=\"Preco_niekto_moze_zjest_co_chce_a_dalsi_pribera_len_z_pohladu_na_rozok\"><\/span>Pre\u010do niekto m\u00f4\u017ee zjes\u0165, \u010do chce, a \u010fal\u0161\u00ed priber\u00e1 len z poh\u013eadu na ro\u017eok? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201eNo jasn\u00e9, tamto Karol s&nbsp;Luckou z&nbsp;druh\u00e9ho poschodia si m\u00f4\u017eu jes\u0165, \u010do chc\u00fa, a&nbsp;aj tak nepriber\u00fa. Ale ja si d\u00e1m len o&nbsp;jednu kned\u013eu viac a hne\u010f som o&nbsp;kilo \u0165a\u017e\u0161\u00ed. T\u00e1 <\/em><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\" class=\"ek-link\"><em>genetika a spomalen\u00fd metabolizmus<\/em><\/a><em> je fakt nef\u00e9r,\u201c&nbsp; <\/em>hovor\u00ed Jana, dlhoro\u010dn\u00e1 kamar\u00e1tka Lucky. Za t\u00fdm ale nem\u00f4\u017eeme h\u013eada\u0165 genetiku, spomalen\u00fd alebo zni\u010den\u00fd metabolizmus, ale jednoducho vy\u0161\u0161\u00ed energetick\u00fd v\u00fddaj po\u010das d\u0148a. Po\u010fme si to uk\u00e1za\u0165 na pr\u00edklade.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Karol s&nbsp;Luckou maj\u00fa obaja manu\u00e1lnu pr\u00e1cu<\/strong> \u2013 Karol pracuje v&nbsp;lese na lesnej spr\u00e1ve a Lucka je mas\u00e9rka. Po 8 hodin\u00e1ch v&nbsp;pr\u00e1ci si id\u00fa e\u0161te spolo\u010dne zacvi\u010di\u0165, vyven\u010di\u0165 psa, nak\u00fapi\u0165 a doma Karol stihne uvari\u0165 a Lucka uprata\u0165. Oproti tomu <strong>Jana m\u00e1 sedav\u00fa pr\u00e1cu<\/strong>, v\u0161ade jazd\u00ed autom, ne\u0161portuje, po pr\u00e1ci tr\u00e1vi v\u00e4\u010d\u0161inu vo\u013en\u00e9ho \u010dasu pri telev\u00edzii alebo za po\u010d\u00edta\u010dom a sna\u017e\u00ed sa chudn\u00fa\u0165 prostredn\u00edctvom r\u00f4znych di\u00e9t. Kde je rozdiel? <strong>Energetick\u00fd v\u00fddaj Karola s&nbsp;Luckou m\u00f4\u017ee by\u0165 pokojne o 2&nbsp;000 kcal vy\u0161\u0161\u00ed ne\u017e ten Janin,<\/strong> t\u00fdm p\u00e1dom m\u00f4\u017eu zjes\u0165 ove\u013ea viac jedla, bez toho, aby pribrali. A to v\u0161etko v\u010faka akt\u00edvnemu zamestnaniu a&nbsp;\u017eivotn\u00e9mu \u0161t\u00fdlu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 o NEAT a jeho obrovskom vplyve na zdravie a chudnutie, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co je pri chudnut\u00ed t\u00fdm najd\u00f4le\u017eitej\u0161\u00edm faktorom?<\/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\" id=\"ako-si-spocitat-prijem-energie-a-makrozivin-pre-chudnutie\"><span class=\"ez-toc-section\" id=\"Ako_si_spocitat_prijem_energie_a_makrozivin_pre_chudnutie\"><\/span>Ako si spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nebudeme v\u00e1s za\u0165a\u017eova\u0165 \u0165a\u017ekou matematikou a pon\u00fakneme v\u00e1m jednoduch\u00e9 rie\u0161enie v&nbsp;podobe na\u0161ej <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\"online kalkula\u010dky energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>online kalkula\u010dky energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn<\/strong><\/a>, kde si v\u0161etko m\u00f4\u017eete jednoducho spo\u010d\u00edta\u0165 sami. Ak by ste sa ale chceli dozvedie\u0165 o v\u00fdpo\u010dte energetick\u00e9ho pr\u00edjmu a&nbsp;zostavovan\u00ed jed\u00e1lni\u010dka viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" class=\"ek-link\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"ako-spravne-jest-pri-chudnuti\"><span class=\"ez-toc-section\" id=\"Ako_spravne_jest_pri_chudnuti\"><\/span>Ako spr\u00e1vne jes\u0165 pri chudnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e sme si povedali, \u017ee k \u00faspe\u0161n\u00e9mu a&nbsp;dlhodob\u00e9mu zhodeniu viac \u010di menej kilogramov nemus\u00edte hne\u010f googli\u0165 naj\u00fa\u010dinnej\u0161ie a&nbsp;najr\u00fdchlej\u0161ie di\u00e9ty alebo sa vrhn\u00fa\u0165 na nieko\u013ekomesa\u010dn\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/detoxikacia-ocista-zmeni-vam-zivot\/\" class=\"ek-link\">detox.<\/a> <strong>Sta\u010d\u00ed jes\u0165 \u010do najviac \u010derstvej a&nbsp;minim\u00e1lne spracovanej stravy, sledova\u0165 si zlo\u017eenie jed\u00e1lni\u010dka a&nbsp;ve\u013ekos\u0165 porci\u00ed.<\/strong> Je to a\u017e tak jednoduch\u00e9, sta\u010d\u00ed by\u0165 trpezliv\u00fd a konzistentn\u00fd, sledova\u0165 pravidelne raz za dva t\u00fd\u017edne za rovnak\u00fdch podmienok pokrok v&nbsp;podobe <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" class=\"ek-link\">zmeny telesnej hmotnosti<\/a> a&nbsp;telesn\u00fdch obvodov.<\/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\u00edkom nielen pri chudnut\u00ed, ale aj pre skvalitnenie a&nbsp;ozdravenie jed\u00e1lni\u010dku je <strong>krabi\u010dkovanie.<\/strong> Pre\u010do? Jednoducho m\u00e1te pod kontrolou, z \u010doho jedl\u00e1 pripravujete, a vyhnete sa tak r\u00f4znym kalorick\u00fdm bomb\u00e1m. &nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20137]<\/span> Ak sa o krabi\u010dkovan\u00ed chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-efektivnu-pripravu-jedal-a-krabickovanie\/\" class=\"ek-link\"><strong>Ako na efekt\u00edvnu pr\u00edpravu jed\u00e1l a krabi\u010dkovanie?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"ako-ozdravit-jedalnicek-a-znizit-energeticku-narocnost-stravy\">Ako ozdravi\u0165 jed\u00e1lni\u010dek a zn\u00ed\u017ei\u0165 energetick\u00fa n\u00e1ro\u010dnos\u0165 stravy?&nbsp;<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Jedzte viac zeleniny a ovocia.<\/strong> Za de\u0148 sa odpor\u00fa\u010da zjes\u0165 aspo\u0148 400 gramov zeleniny a 200 ovocia, \u010do predstavuje zhruba 4\u20135, respekt\u00edve 2\u20133 stredne ve\u013ek\u00e9 kusy. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">Zelenina <\/a>obsahuje ve\u013ek\u00e9 percento vody, vl\u00e1kninu a cenn\u00e9 mikro\u017eiviny. V\u010faka tomu podpor\u00edte zdrav\u00e9 tr\u00e1venie aj pocit s\u00fdtosti.<\/li>\n\n\n\n<li><strong>Ku ka\u017ed\u00e9mu jedlu si dajte porciu bielkov\u00edn.<\/strong> Ka\u017ed\u00e9 jedlo by malo obsahova\u0165 vyv\u00e1\u017een\u00fd pomer v\u0161etk\u00fdch makro\u017eiv\u00edn, ale bielkoviny s\u00fa nie\u010do ako dve es\u00e1 v pokeri. \u013dudsk\u00e9 telo si ich nevie vytvori\u0165, a&nbsp;preto musia by\u0165 prij\u00edman\u00e9 pestrou stravou alebo vhodn\u00fdmi doplnkami stravy. Bielkoviny s\u00fa nepostr\u00e1date\u013en\u00e9 pre <strong>rast svalov, optim\u00e1lnu funkciu imunitn\u00e9ho syst\u00e9mu alebo uspokojiv\u00fd pocit s\u00fdtosti po jedle, ako aj na potla\u010denie chut\u00ed na sladk\u00e9.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u201310]<\/span><\/li>\n\n\n\n<li><strong>Jedzte viac fermentovan\u00fdch potrav\u00edn.<\/strong> Medzi fermentovan\u00e9 (kvasen\u00e9) potraviny patria napr\u00edklad kysl\u00e1 kapusta, kysl\u00e9 uhorky, kvasen\u00e1 zelenina, miso, natto, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tofu\/\" class=\"ek-link\">tofu<\/a>, kysl\u00e9 mlie\u010dne produkty, kombucha alebo pikantn\u00e1 k\u00f3rejsk\u00e1 kvasen\u00e1 zelenina kimchi. Z\u00edskate tak poctiv\u00fd pr\u00eddel zdraviu prospe\u0161n\u00fdch bakt\u00e9ri\u00ed, vl\u00e1kniny a&nbsp;mnoho \u010fal\u0161\u00edch makro\u017eiv\u00edn.<\/li>\n\n\n\n<li><strong>Sk\u00faste jes\u0165 viac lok\u00e1lnych a sez\u00f3nnych potrav\u00edn. <\/strong>\u010c\u00edm krat\u0161iu cestu museli potraviny prejs\u0165, aby sa dostali na v\u00e1\u0161 st\u00f4l, t\u00fdm lep\u0161ie. Jednak m\u00f4\u017eu ma\u0165 v\u00e4\u010d\u0161\u00ed obsah rady vitam\u00ednov, miner\u00e1lnych l\u00e1tok, stopov\u00fdch prvkov a ich uhl\u00edkov\u00e1 stopa je ove\u013ea men\u0161ia. Sk\u00faste z \u010dasu na \u010das z\u00e1js\u0165 napr\u00edklad na farm\u00e1rske trhy alebo sa poohliadnite po farm\u00e1rskych debni\u010dk\u00e1ch.<\/li>\n\n\n\n<li><strong>Nejedzte viac, ne\u017e potrebujete.<\/strong> Ke\u010f si d\u00e1te viac k\u00faskov zeleniny alebo ovocia, tak sa ni\u010d tak\u00e9 nestane, ale ak za de\u0148 zjete p\u00e1r balen\u00ed r\u00f4znych sladkost\u00ed alebo fast foodov\u00fdch jed\u00e1l, u\u017e to probl\u00e9m je. T\u00fdm \u017ee sa nau\u010d\u00edte jes\u0165 pod\u013ea svojich potrieb a nebudete jes\u0165 vysoko priemyselne spracovan\u00e9 jedl\u00e1, u\u0161etr\u00edte ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed a vyhnete sa nadmern\u00e9mu pr\u00edjmu nezdrav\u00fdch tukov, cukru alebo soli.<\/li>\n\n\n\n<li><strong>\u010ciasto\u010dne nahra\u010fte \u017eivo\u010d\u00ed\u0161ne bielkoviny za tie rastlinn\u00e9.<\/strong> Niektor\u00e9 druhy m\u00e4sa obsahuj\u00fa aj v\u00e4\u010d\u0161ie mno\u017estvo nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn. Rovnako aj r\u00f4zne \u00fadeniny a tu\u010dn\u00e9 syry. Sk\u00faste jes\u0165 viac strukov\u00edn vhodne skombinovan\u00fdch s&nbsp;obilninami. Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete aj r\u00f4zne strukovinov\u00e9 n\u00e1tierky, ako napr\u00edklad hummus alebo alternat\u00edvy m\u00e4sa, ako je tofu alebo <a href=\"https:\/\/gymbeam.com\/blog\/tag\/tempeh\/\" class=\"ek-link\">tempeh<\/a>. <strong>Zn\u00ed\u017eite tak pr\u00edjem nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn<\/strong> a obohat\u00edte svoj jed\u00e1lni\u010dek o kvalitn\u00e9 rastlinn\u00e9 bielkoviny.<\/li>\n\n\n\n<li><strong>Vyberajte si celozrnn\u00e9 pe\u010divo a obilniny. <\/strong>V\u010faka preferencii celozrnn\u00fdch produktov prijmete v\u00e4\u010d\u0161ie mno\u017estvo vl\u00e1kniny a&nbsp;radu makro\u017eiv\u00edn, ktor\u00e9 sa nach\u00e1dzaj\u00fa v&nbsp;pomletom obilnom zrne. Vl\u00e1knina m\u00e1 pozit\u00edvny vplyv na pocit s\u00fdtosti, tak\u017ee m\u00f4\u017eete zabr\u00e1ni\u0165 tomu, \u017ee chv\u00ed\u013eu po jedle budete h\u013eada\u0165 nie\u010do dobr\u00e9 pod zub.<\/li>\n\n\n\n<li><strong>Siahnite po udr\u017eate\u013en\u00fdch zdrojoch morsk\u00fdch r\u00fdb a plodov. <\/strong>Nie je \u017eiadnym tajomstvom, \u017ee ako spolo\u010dnos\u0165 \u010del\u00edme obrovskej strate \u017eivo\u010d\u00ed\u0161nych druhov a v&nbsp;pr\u00edpade r\u00fdb alebo morsk\u00fdch plodov je to kv\u00f4li nadmern\u00e9mu rybolovu, kv\u00f4li ktor\u00e9mu sa morsk\u00e9 zdroje nest\u00edhaj\u00fa dostato\u010dne r\u00fdchlo obnovova\u0165. Zodpovedn\u00ed by sme mali by\u0165 vo\u010di sebe, ale aj vo\u010di \u017eivotn\u00e9mu prostrediu. Sk\u00faste si preto v\u0161\u00edma\u0165, \u010di ryby a morsk\u00e9 plody, ktor\u00e9 konzumujete, poch\u00e1dzaj\u00fa z&nbsp;certifikovan\u00fdch a&nbsp;udr\u017eate\u013en\u00fdch lov\u00edsk. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<strong>&nbsp;<\/strong><\/span><\/li>\n\n\n\n<li><strong>Pite koh\u00fatikov\u00fa vodu. <\/strong>Pre\u010do? Voda je pre n\u00e1\u0161 organizmus nesmierne d\u00f4le\u017eit\u00e1 a za de\u0148 by sme jej mali vypi\u0165 aspo\u0148 <strong>30\u201345 ml na kilogram telesnej hmotnosti.<\/strong> Ke\u010f odstr\u00e1nite tekut\u00e9 kal\u00f3rie vr\u00e1tane alkoholu a budete pi\u0165 vodu, kvalitn\u00fa k\u00e1vu a \u010daje, m\u00f4\u017eete u\u0161etri\u0165 obrovsk\u00e9 mno\u017estvo kal\u00f3ri\u00ed. Ve\u010f liter Coca Coly m\u00e1 zhruba 450 kcal, \u010do predstavuje energiu ukryt\u00fa napr\u00edklad v&nbsp;jednom obede.<\/li>\n\n\n\n<li><strong>Eat your rainbow.<\/strong> \u010c\u00edm je va\u0161a denn\u00e1 skladba jed\u00e1l pestrej\u0161ia a farebnej\u0161ia, t\u00fdm lep\u0161ie. Docielite tak v\u00e4\u010d\u0161\u00ed pr\u00edjem r\u00f4znych antioxidantov a biologicky akt\u00edvnych prvkov s&nbsp;r\u00f4znou \u0161k\u00e1lou p\u00f4sobnosti. \u010cerven\u00e1 farba znamen\u00e1 slu\u0161n\u00fa porciu karotenoidov, napr\u00edklad v&nbsp;podobe lykop\u00e9nu. A tmavozelen\u00e1 farba zase znamen\u00e1, \u017ee m\u00f4\u017eete te\u0161i\u0165 zo zauj\u00edmav\u00fdch \u00fa\u010dinkov chlorofylu.<\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min-1124x1049.png\" alt=\"Zdrav\u00fd tanier\" class=\"wp-image-191907\" title=\"Ako spr\u00e1vne jes\u0165 pri chudnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">obr\u00e1zok z food-guide.canada.ca<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"a-co-su-to-tie-bielkoviny-tuky-a-sacharidy\">A \u010do s\u00fa to tie bielkoviny, tuky a sacharidy?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdroje bielkov\u00edn (1 gram m\u00e1 4 kcal):<\/strong> m\u00e4so, ryby, morsk\u00e9 plody, mlieko, mlie\u010dne v\u00fdrobky a syry, vajcia, strukoviny (hrach, fazu\u013ea, v\u0161etky druhy \u0161o\u0161ovice, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer<\/a>, edamame), pseudoobilniny (poh\u00e1nka, amarant, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/quinoa\/\" class=\"ek-link\">quinoa<\/a>), tofu, tempeh, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" class=\"ek-link\">orechy a semienka<\/a>, rastlinn\u00e9 n\u00e1hrady m\u00e4sa, lah\u00f4dkov\u00e9 dro\u017edie, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" class=\"ek-link\">srv\u00e1tkov\u00fd prote\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" class=\"ek-link\">rastlinn\u00fd prote\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" class=\"ek-link\">prote\u00ednov\u00e9 ty\u010dinky<\/a>.<\/li>\n\n\n\n<li><strong>Zdroje tuku (1 gram m\u00e1 9 kcal): <\/strong>orechy a semienka, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/oleje\/gymbeam\" class=\"ek-link\">oleje<\/a>, olivy, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a>, maslo a&nbsp;ako prirodzen\u00e1 s\u00fa\u010das\u0165 \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn.<\/li>\n\n\n\n<li><strong>Zdroje sacharidov (1 gram m\u00e1 4 kcal):<\/strong> celozrnn\u00e9 obilniny a cere\u00e1lie (<a href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\">ovsen\u00e9 vlo\u010dky<\/a>, m\u00faka, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\">ry\u017ea<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\">cestoviny<\/a>, chlieb a pe\u010divo), pseudoobilniny, zemiaky a bataty, strukoviny, ovocie 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\" id=\"co-vyradit-z-jedalnicku-pri-chudnuti\"><span class=\"ez-toc-section\" id=\"Co_vyradit_z_jedalnicku_pri_chudnuti\"><\/span>\u010co vyradi\u0165 z jed\u00e1lni\u010dku pri chudnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nemus\u00edte vyra\u010fova\u0165 ni\u010d, ale rozhodne v\u00e1m pom\u00f4\u017ee, ak obmedz\u00edte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" class=\"ek-link\">tekut\u00e9 kal\u00f3rie<\/a>, vysoko priemyselne spracovan\u00e9 potraviny a vyhnete sa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\" class=\"ek-link\">ma\u0161krteniu.<\/a> <strong>\u010co t\u00fdm z\u00edskate? <\/strong>U\u0161etr\u00edte mno\u017estvo kal\u00f3ri\u00ed, ktor\u00e9 m\u00f4\u017eete investova\u0165 do kvalitnej\u0161\u00edch potrav\u00edn, zn\u00ed\u017eite pr\u00edjem soli, ktorej nadmern\u00fd pr\u00edjem je spojen\u00fd s&nbsp;vy\u0161\u0161\u00edm rizikom vzniku vysok\u00e9ho krvn\u00e9ho tlaku, obmedz\u00edte nezdrav\u00e9 tuky (nas\u00fdten\u00e9 mastn\u00e9 kyseliny a transmastn\u00e9 kyseliny) a rafinovan\u00e9 sacharidy. <strong>Nebojte sa, a raz za \u010das si doprajte, na \u010do m\u00e1te chu\u0165.<\/strong> Bude to pizza, hamburger alebo nie\u010do in\u00e9? Sta\u010d\u00ed sa na to pripravi\u0165 napr\u00edklad men\u0161\u00edmi porciami pr\u00edloh po\u010das d\u0148a a&nbsp;vytvori\u0165 si tak \u201eenergetick\u00fd vank\u00fa\u0161\u201c, aby ste zbyto\u010dne nezv\u00fd\u0161ili svoj energetick\u00fd pr\u00edjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak zo svojho jed\u00e1lni\u010dka zo d\u0148a na de\u0148 vyrad\u00edte nejak\u00e9 potraviny, ktor\u00e9 m\u00e1te radi, hroz\u00ed v\u00e4\u010d\u0161ie riziko, \u017ee prepadnete <strong>n\u00e1hlemu prejedaniu a \u201eBinge Eating\u201c<\/strong> pr\u00e1ve na tejto potravine. Obmedzte len mno\u017estvo a raz za \u010das si svoj ob\u013e\u00faben\u00fd k\u00fasok torty alebo pizze doprajte.<\/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.sk\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-944x1124.jpg\" alt=\"\u010co vyradi\u0165 z jed\u00e1lni\u010dka pri chudnut\u00ed?\" class=\"wp-image-208400\" title=\"\u010co vyradi\u0165 z jed\u00e1lni\u010dku pri chudnut\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\" id=\"na-co-sa-pri-chudnuti-zamerat\"><strong>Na \u010do sa pri chudnut\u00ed zamera\u0165?<\/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>Dajte si pozor na tekut\u00e9 kal\u00f3rie<\/strong>, a&nbsp;ke\u010f idete s&nbsp;priate\u013emi na drink alebo \u201ena jedno\u201c, dajte si naozaj skuto\u010dne len to jedno alebo siahnite po menej kalorick\u00fdch alternat\u00edvach.<\/li>\n\n\n\n<li><strong>Ke\u010f u\u017e fast food, tak si vyberajte \u010do najzdrav\u0161ie a&nbsp;\u010do najmenej kalorick\u00e9 jedlo.<\/strong> \u010co napr\u00edklad zeleninov\u00fd \u0161al\u00e1t bez dressingu s&nbsp;k\u00faskami m\u00e4sa? Opatrn\u00ed bu\u010fte aj so sma\u017een\u00fdm jedlom.<\/li>\n\n\n\n<li><strong>Sladkosti vo v\u0161etk\u00fdch podob\u00e1ch sa sna\u017ete \u010do najviac obmedzi\u0165<\/strong> a&nbsp;pam\u00e4tajte, \u017ee prv\u00fd hryz je v\u017edy ten najlep\u0161\u00ed a najuspokojivej\u0161\u00ed, tak pre\u010do \u010falej pokra\u010dova\u0165?<\/li>\n\n\n\n<li><strong>Slan\u00e9 pochutiny, syry a \u00fadeniny<\/strong> op\u00e4\u0165 typicky obsahuj\u00fa ve\u013ek\u00e9 mno\u017estvo energie v&nbsp;malom objeme s&nbsp;bonusom nezdrav\u00fdch tukov a soli. Ke\u010f u\u017e \u00fadeniny, siahnite po \u010do najkvalitnej\u0161ej \u0161unke, \u010do najmenej tu\u010dnom syre a&nbsp;tak\u00e9 chipsy si sk\u00faste urobi\u0165 sami doma. Pravdepodobne rovnako dobre v\u00e1s uspokoja aj dozlata pe\u010den\u00e9 americk\u00e9 zemiaky v r\u00fare s&nbsp;jogurtov\u00fdm dipom. Ak patr\u00edte medzi milovn\u00edkov \u00faden\u00edn, k\u00fapte si \u0161unkovar a pripravujte si \u0161unku doma. Vyhnete sa tak nadmern\u00e9mu mno\u017estvu soli, pou\u017eijete korenie pod\u013ea chuti a je to naozaj jednoduch\u00e9.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"kolkokrat-denne-jest-aby-ste-dokazali-zdravo-schudnut\"><span class=\"ez-toc-section\" id=\"Kolkokrat_denne_jest_aby_ste_dokazali_zdravo_schudnut\"><\/span>Ko\u013ekokr\u00e1t denne jes\u0165, aby ste dok\u00e1zali zdravo schudn\u00fa\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Frekvenciu jed\u00e1l po\u010das d\u0148a rie\u0161ia ako profesion\u00e1lni \u0161portovci, silov\u00ed \u0161portovci s&nbsp;cie\u013eom nabra\u0165 maxim\u00e1lne mno\u017estvo svalovej hmoty, tak aj t\u00ed, ktor\u00ed sa chc\u00fa \u201elen\u201c lep\u0161ie stravova\u0165 a schudn\u00fa\u0165. \u010casovanie \u017eiv\u00edn vzh\u013eadom na z\u00e1\u0165a\u017e a&nbsp;regener\u00e1ciu m\u00e1 skuto\u010dn\u00fd zmysel len pre \u013eud\u00ed, ktor\u00fdch zamestnan\u00edm je \u0161port, podstupuj\u00fa obrovsk\u00fd tr\u00e9ningov\u00fd objem alebo maj\u00fa amb\u00edcie s\u00fa\u0165a\u017ei\u0165 na kulturistick\u00fdch pretekoch, ktor\u00e9 pre nich znamenaj\u00fa svet. Pre ostatn\u00fdch \u201esmrte\u013en\u00edkov\u201c nem\u00e1 zmysel <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/potrebujete-jest-sestkrat-denne-na-rychly-metabolizmus\/\" class=\"ek-link\">n\u00fati\u0165 sa jes\u0165 8-kr\u00e1t denne<\/a> a&nbsp;napcha\u0165 sa <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvarohom <\/a>na noc alebo nutne sk\u00fa\u0161a\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/\" class=\"ek-link\">preru\u0161ovan\u00e9 hladovanie<\/a> len preto, \u017ee je to pr\u00e1ve&nbsp;cool.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jedzte to\u013eko jed\u00e1l po\u010das d\u0148a, ko\u013eko v\u00e1m vyhovuje. <\/strong>To je asi t\u00e1 najlep\u0161ia rada, ak\u00fa v\u00e1m m\u00f4\u017eem da\u0165. Pozor ale, aby v\u00e1\u0161 jed\u00e1lni\u010dek nestratil syst\u00e9m, pravidl\u00e1 a nestal sa z neho neposlu\u0161n\u00fd anarchista. <strong>Odrazi\u0165 sa m\u00f4\u017eete napr\u00edklad od tradi\u010dn\u00fdch 2\u20133 v\u00e4\u010d\u0161\u00edch jed\u00e1l po\u010das d\u0148a<\/strong> v&nbsp;podobe ra\u0148ajok, obeda a ve\u010dere. Tieto v\u00e4\u010d\u0161ie jedl\u00e1 dopl\u0148te <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/\" class=\"ek-link\">vhodn\u00fdmi desiatami<\/a> pod\u013ea potreby a postupom \u010dasu pozorujte, \u010do vyhovuje konkr\u00e9tne v\u00e1m.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neviete si predstavi\u0165 r\u00e1no bez ra\u0148ajok do pol hodiny po prebuden\u00ed? Tak sa pod\u013ea toho zaria\u010fte. Pripom\u00ednaj\u00fa va\u0161e ra\u0148ajky sk\u00f4r dopolud\u0148aj\u0161\u00ed brunch, preto\u017ee po prebuden\u00ed nem\u00e1te na jedlo ani pomyslenie? To je tie\u017e fajn, pokra\u010dujte v&nbsp;tom, ak v\u00e1m to vyhovuje. Ale nemohlo by to by\u0165 napr\u00edklad t\u00fdm, \u017ee ste viac zvyknut\u00ed jes\u0165 ve\u010der pred span\u00edm? <strong>Dajte si pozor, aby ste sa ve\u010der zbyto\u010dne neprejedali.<\/strong> V\u0161etky karty v&nbsp;ruke dr\u017e\u00edte vy a&nbsp;hr\u00e1te len sami so sebou.<\/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=\"31295,105787,105907,105964,107434,107605\" ><\/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\" id=\"co-jest-vecer-a-kedy-jest-naposledy-a-chudnut\"><span class=\"ez-toc-section\" id=\"Co_jest_vecer_a_kedy_jest_naposledy_a_chudnut\"><\/span>\u010co jes\u0165 ve\u010der a kedy jes\u0165 naposledy a chudn\u00fa\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201eOd 17:00 nejem, a&nbsp;v\u010faka tomu sa mi podarilo schudn\u00fa\u0165.\u201c \u201eJa zas nejem po 18-tej hodine \u017eiadne sacharidy, preto\u017ee sa automaticky ulo\u017eia do tukov, a&nbsp;br\u00e1nia tak v chudnut\u00ed.\u201c<\/em> Tie\u017e ste u\u017e po\u010duli alebo videli podobn\u00e9 vyjadrenia? <strong>Po\u010fme si ich uvies\u0165 na prav\u00fa mieru.<\/strong> Ke\u010f si d\u00e1te posledn\u00e9 jedlo o&nbsp;piatej popoludn\u00ed, zatia\u013e \u010do be\u017ene ste boli zvyknut\u00ed ve\u010dera\u0165 o pol 8 ve\u010der, skr\u00e1tite \u010das ur\u010den\u00fd na stravovanie a&nbsp;mo\u017eno sa \u201eochudobn\u00edte\u201c aj o jedno denn\u00e9 jedlo. K&nbsp;\u010domu potom d\u00f4jde? Tak nejako <strong>spont\u00e1nne zn\u00ed\u017eite svoj kalorick\u00fd pr\u00edjem<\/strong> a&nbsp;m\u00f4\u017eete za\u010da\u0165 chudn\u00fa\u0165. A \u010do sacharidy ve\u010der, priber\u00e1 sa po nich? Op\u00e4\u0165 v\u00e1s sklamem, <strong>rovnak\u00e9 jedlo s&nbsp;rovnak\u00fdm obsahom sacharidov m\u00e1 t\u00fa ist\u00fa energetick\u00fa hodnotu<\/strong> o&nbsp;9 r\u00e1no, o&nbsp;2 popoludn\u00ed, o&nbsp;5:59 aj o&nbsp;6:01 podve\u010der. Va\u0161e telo nepozn\u00e1 \u010diernu m\u00e1giu, a&nbsp;preto si len tak z&nbsp;ni\u010doho ni\u010d nedok\u00e1\u017ee z&nbsp;taniera talianskych cestov\u00edn na ve\u010deru vy\u010darova\u0165 kilogram tuku navy\u0161e, ke\u010f ste v&nbsp;kalorickom deficite. Mo\u017eno v\u00e1s prekvap\u00ed aj to, \u017ee v&nbsp;jednej \u0161t\u00fadii vykonanej na izraelsk\u00fdch policajtoch v\u00fdskumn\u00edci pozorovali v\u00e4\u010d\u0161\u00ed \u00fabytok telesn\u00e9ho tuku v skupine, ktor\u00e1 jedla viac sacharidov na ve\u010deru, pri\u010dom obe skupiny mali nastaven\u00fd rovnak\u00fd celkov\u00fd energetick\u00fd pr\u00edjem po\u010das d\u0148a. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"co-jest-vecer-pri-chudnuti\">\u010co jes\u0165 ve\u010der pri chudnut\u00ed?<\/h3>\n\n\n\n<p><strong>Ve\u013emi jednoducho ide len o&nbsp;\u010fal\u0161ie denn\u00e9 jedlo pod\u013ea zdrav\u00e9ho taniera a va\u0161ich potrieb.<\/strong> \u010co tak da\u0165 si na ve\u010deru pe\u010den\u00e9ho pstruha s&nbsp;americk\u00fdmi zemiakmi a zeleninov\u00fdm \u0161al\u00e1tom? Alebo opekan\u00e9 \u00faden\u00e9 tofu so zelen\u00fdmi fazu\u013ekami a&nbsp;zmesou pe\u010den\u00fdch batatov a zemiakov so zeleninov\u00fdm \u0161al\u00e1tom? Vyhn\u00fa\u0165 by ste sa mali tu\u010dn\u00fdm a&nbsp;\u0161tip\u013eav\u00fdm jedl\u00e1m alebo ve\u013ek\u00e9mu obsahu cukru v&nbsp;poslednom jedle d\u0148a. Mohlo by to negat\u00edvne naru\u0161i\u0165 v\u00e1\u0161 sp\u00e1nok a dostavilo by sa napr\u00edklad nepr\u00edjemn\u00e9 p\u00e1lenie z\u00e1hy (gastroezofage\u00e1lny reflux). <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"kedy-naposledy-jest-vecer\">Kedy naposledy jes\u0165 ve\u010der?<\/h3>\n\n\n\n<p>Pre v\u00e4\u010d\u0161inu \u013eud\u00ed plat\u00ed, \u017ee <strong>posledn\u00e9 jedlo by mali zjes\u0165 zhruba 2\u20133 hodiny pred pl\u00e1novan\u00fdm sp\u00e1nkom.<\/strong> Aj tu samozrejme existuj\u00fa ve\u013ek\u00e9 individu\u00e1lne rozdiely, a&nbsp;preto je potrebn\u00e9 pozna\u0165 svoje telo. Niekto si m\u00f4\u017ee da\u0165 \u013eahk\u00fa ve\u010deru aj hodinu pred span\u00edm a je v&nbsp;pohode, ale \u010fal\u0161\u00ed potrebuje aspo\u0148 tie dve hodiny. Prija\u0165 ale v\u00e4\u010d\u0161inu svojich denn\u00fdch kal\u00f3ri\u00ed vo ve\u010dern\u00fdch hodin\u00e1ch nie je ve\u013emi dobr\u00fdm n\u00e1padom, a&nbsp;preto sa po\u010das d\u0148a nenech\u00e1vajte vyhladova\u0165. Zamedz\u00edte tak ve\u010dern\u00fdm n\u00e1jazdom na chladni\u010dku.<\/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.sk\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak-1124x749.jpg\" alt=\"Ko\u013ekokr\u00e1t denne jes\u0165, aby ste dok\u00e1zali zdravo schudn\u00fa\u0165?\" class=\"wp-image-208415\" style=\"width:843px;height:562px\" title=\"Ko\u013ekokr\u00e1t denne jes\u0165, aby ste dok\u00e1zali zdravo schudn\u00fa\u0165?\" 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\" id=\"existuju-potraviny-urychlujuce-chudnutie\"><span class=\"ez-toc-section\" id=\"Existuju_potraviny_urychlujuce_chudnutie\"><\/span>Existuj\u00fa potraviny ur\u00fdch\u013euj\u00face chudnutie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V&nbsp;zmysle konzum\u00e1cie ur\u010dit\u00fdch potrav\u00edn a&nbsp;ur\u00fdchlenia chudnutia ni\u010d tak\u00e9 neexistuje. Ani potraviny s&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/negativne-kalorie-mytus-alebo-idealny-sposob-ako-schudnut\/\" class=\"ek-link\">negat\u00edvnymi kal\u00f3riami<\/a> neexistuj\u00fa, ako sa n\u00e1m miestami sna\u017e\u00ed niekto \u201esenza\u010dne vnukn\u00fa\u0165.\u201c Ka\u017ed\u00e1 potravina obsahuje ur\u010dit\u00e9 mno\u017estvo energie, ktor\u00fa dod\u00e1 organizmu. Toto mno\u017estvo energie nie je nikdy men\u0161ie ne\u017e to, ktor\u00e9 organizmus vyd\u00e1 na spracovanie potraviny v&nbsp;podobe termick\u00e9ho efektu stravy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa ale zameriate na <strong>dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn,<\/strong> ktor\u00e9 maj\u00fa najvy\u0161\u0161\u00ed termick\u00fd efekt (20\u201330 %), podpor\u00edte pocit s\u00fdtosti, rast svalov a&nbsp;dostanete \u013eah\u0161ie pod kontrolu chute na sladk\u00e9. Zo 100 kcal prijat\u00fdch bielkov\u00edn tak re\u00e1lne va\u0161e telo vyu\u017eije 70\u201380 kcal a zvy\u0161ok je energia nutn\u00e1 pre spracovanie bielkov\u00edn. Medzi \u010fal\u0161ie potraviny, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 s chudnut\u00edm, patria 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\" id=\"ako-jest-viac-a-chudnut\"><span class=\"ez-toc-section\" id=\"Ako_jest_viac_a_chudnut\"><\/span>Ako jes\u0165 viac a chudn\u00fa\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nie je nezmysel jes\u0165 viac a chudn\u00fa\u0165? Ale v\u00f4bec nie. Ke\u010f \u013eudia v\u0161eobecne za\u010dn\u00fa jes\u0165 pod\u013ea princ\u00edpov zdrav\u00e9ho taniera, <strong>mno\u017estvo ich stravy sa zv\u00fd\u0161i, ale celkov\u00e1 energetick\u00e1 hodnota sa v&nbsp;porovnan\u00ed s&nbsp;ich predch\u00e1dzaj\u00facim jed\u00e1lni\u010dkom zn\u00ed\u017ei.<\/strong> \u010c\u00edm to je sp\u00f4soben\u00e9? Preva\u017ene t\u00fdm, \u017ee zo svojho jed\u00e1lni\u010dka odstr\u00e1nili kalorick\u00e9 bomby, ktor\u00e9 v&nbsp;malom objeme obsahuj\u00fa ve\u013ek\u00e9 mno\u017estvo energie, a nahradili ich potravinami, ktor\u00e9 maj\u00fa naopak vo ve\u013ekom objeme mal\u00e9 mno\u017estvo energie. Tomuto vz\u0165ahu medzi objemom jedla a energetickou hodnotou sa hovor\u00ed 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.sk\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017-749x1124.jpg\" alt=\"Ako jes\u0165 viac a chudun\u00fa\u0165? \" class=\"wp-image-208441\" title=\"Ako jes\u0165 viac a chudun\u00fa\u0165? \" 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\" id=\"potraviny-s-nizkou-energetickou-denzitou-ktorych-mozeme-zjest-ovela-viac\">Potraviny s n\u00edzkou energetickou denzitou, ktor\u00fdch m\u00f4\u017eeme zjes\u0165 ove\u013ea viac<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ovocie<\/strong> je prirodzen\u00fdm zdrojom cukru, preto by ste s&nbsp;n\u00edm mali zaobch\u00e1dza\u0165 trochu opatrnej\u0161ie. Nech sa o&nbsp;\u0148om hovor\u00ed, \u010do chce, je spojen\u00e9 s&nbsp;pozit\u00edvnym vplyvom na redukciu hmotnosti. Za de\u0148 by ste mali zjes\u0165 zhruba 200 gramov ovocia. Energeticky ve\u013emi dobre vych\u00e1dza napr\u00edklad bobu\u013eovit\u00e9 ovocie, <a href=\"https:\/\/gymbeam.com\/blog\/tag\/jablka\/\" class=\"ek-link\">jablk\u00e1 <\/a>alebo citrusy. Nezab\u00fadajte ale, \u017ee svoje ovocie by ste mali hlavne jes\u0165, nie pi\u0165. \u010eal\u0161ie druhy ovocia s&nbsp;n\u00edzkym obsahom kal\u00f3ri\u00ed m\u00f4\u017eete n\u00e1js\u0165 v&nbsp;\u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ovocie-a-chudnutie-ktore-ovocie-ma-najmenej-kalorii\/\" class=\"ek-link\"><strong>Ovocie a chudnutie &#8211; ktor\u00e9 ovocie m\u00e1 najmenej kal\u00f3ri\u00ed?<\/strong><\/a> <span class=\"tadv-color\" style=\"color: #ff6600\">[14]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Zelenina<\/strong> spravidla obsahuje drviv\u00fa v\u00e4\u010d\u0161inu hmotnosti v&nbsp;podobe vody, a&nbsp;aj v\u010faka tomu m\u00e1 m\u00e1lo kal\u00f3ri\u00ed. Uhorka m\u00e1 na 100 gramov 15 kcal, zeler 16 kcal, \u013eadov\u00fd \u0161al\u00e1t okolo 17 kcal a paradajky 18 kcal. U\u017e ch\u00e1pete, pre\u010do je d\u00f4le\u017eit\u00e9 ma\u0165 ku ka\u017ed\u00e9mu jedlu porciu zeleniny? Ako pr\u00edlohu m\u00f4\u017eete vyu\u017ei\u0165 napr\u00edklad karfiolov\u00fa ry\u017eu, cuketov\u00e9 \u0161pagety alebo zelerov\u00e9 hranol\u010deky.<\/li>\n\n\n\n<li><strong>Zemiaky<\/strong> obsahuj\u00fa priemerne len 77 kcal na 100 gramov surovej potraviny, a z\u00e1rove\u0148 patria medzi najviac s\u00fdte potraviny.<\/li>\n\n\n\n<li><strong>Vyu\u017ei\u0165 m\u00f4\u017eete aj r\u00f4zne zdroje vl\u00e1kniny,<\/strong> ktor\u00e9 m\u00f4\u017eu podpori\u0165 pocit s\u00fdtosti po jedle. Nemali by ste to ale s&nbsp;vl\u00e1kninou preh\u00e1\u0148a\u0165. Jej celkov\u00fd denn\u00fd pr\u00edjem by mal by\u0165 okolo 30\u201335 gramov. Siahnu\u0165 m\u00f4\u017eete napr\u00edklad po <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" class=\"ek-link\">psylliu<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/jablcna-vlaknina-gymbeam.html\" class=\"ek-link\">jablkovej vl\u00e1knine<\/a>, ktor\u00e9 sa hodia do <a href=\"https:\/\/gymbeam.com\/blog\/tag\/smoothie\/\" class=\"ek-link\">smoothies <\/a>alebo napr\u00edklad jogurtov. S&nbsp;podporou pocitu s\u00fdtosti m\u00f4\u017ee pom\u00f4c\u0165 i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/glukomanan-gymbeam.html\" class=\"ek-link\">glukoman\u00e1n<\/a>.<\/li>\n\n\n\n<li><strong>Aspo\u0148 ako \u010diasto\u010dn\u00fa n\u00e1hradu cukru<\/strong> sa sna\u017ete pou\u017ei\u0165 napr\u00edklad bezkalorick\u00e9 sladidlo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/erythrit-1000-g-gymbeam.html\" class=\"ek-link\">Erythritol<\/a>, ktor\u00e9 m\u00e1 takmer rovnak\u00fa sladivos\u0165 ako cukor a vyskytuje sa prirodzene v&nbsp;niektor\u00fdch druhoch ovocia. Siahnu\u0165 m\u00f4\u017eete aj po <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\" class=\"ek-link\">Xylitole<\/a>, \u010dakankovom sirupe alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/stevia\" 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\" id=\"vzorovy-jedalnicek-na-chudnutie\"><span class=\"ez-toc-section\" id=\"Vzorovy_jedalnicek_na_chudnutie\"><\/span>Vzorov\u00fd jed\u00e1lni\u010dek na chudnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vzorov\u00fd jed\u00e1lni\u010dek pre priemern\u00fa 75-kilogramov\u00fa \u017eenu, ktorej vy\u0161lo pod\u013ea <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">na\u0161ej kalkula\u010dky energie makro\u017eiv\u00edn<\/a>, \u017ee by mala pre chudnutie prij\u00edma\u0165 1&nbsp;900 kcal, a&nbsp;pre priemern\u00e9ho 90-kilogramov\u00e9ho mu\u017ea, ktor\u00e9mu pre chudnutie vy\u0161lo, \u017ee by mal prij\u00edma\u0165 2&nbsp;300 kcal. Rozdiel vo v\u00e4\u010d\u0161om energetickom pr\u00edjme je predov\u0161etk\u00fdm v\u010faka v\u00e4\u010d\u0161\u00edm porci\u00e1m alebo jedlu navy\u0161e. Gram\u00e1\u017e v\u0161etk\u00fdch surov\u00edn je v&nbsp;surovom stave.<\/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\" id=\"jedalnicek-na-chudnutie-pre-inspiraciu\">Jed\u00e1lni\u010dek na chudnutie pre in\u0161pir\u00e1ciu<\/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 id=\"block-cdb1e1dc-6169-4599-84eb-4ab7c4cdee21\" class=\"wp-block-list\">\n<li><strong>Priemern\u00e1 75-kilogramov\u00e1 \u017eena Tereza<\/strong><\/li>\n\n\n\n<li><strong>Energia:<\/strong> 1 920 kcal (7 676 kJ), Bielkoviny: 150 g (600 kcal alebo 2 400 kJ), Sacharidy: 215 g (860 kcal alebo 3 440 kJ), Tuky: 51 g (459 kcal alebo 1 836 kJ), Vl\u00e1knina: 30 g<\/li>\n\n\n\n<li><strong>Ra\u0148ajky: Ovsen\u00e1 ka\u0161a:<\/strong> <a href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\">ovsen\u00e9 vlo\u010dky<\/a> (40 g), voda (180 ml), <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\">Just Whey Protein<\/a> (15 g), <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitcheat-protein-chocolate-gymbeam.html\">FitCheat prote\u00ednov\u00e1 \u010dokol\u00e1da<\/a> (10 g), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\">ara\u0161idov\u00e9 maslo GymBeam<\/a> (15 g), polovica ban\u00e1nu (55 g)<\/li>\n\n\n\n<li><strong>Desiata:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e1 ty\u010dinka MoiM\u00fcv<\/a> (60 g) a jablko (150 g)<\/li>\n\n\n\n<li><strong>Obed:<\/strong> jazm\u00ednov\u00e1 ry\u017ea (65 g), alja\u0161sk\u00e1 treska (200 g), olej (5 ml), priemern\u00fd \u010derstv\u00fd zeleninov\u00fd \u0161al\u00e1t bez z\u00e1lievky (200 g)<\/li>\n\n\n\n<li><strong>Olovrant:<\/strong> gr\u00e9cky jogurt 0% (140 g), <a href=\"https:\/\/gymbeam.sk\/granola\" target=\"_blank\" rel=\"noreferrer noopener\">chrumkav\u00e1 granola<\/a> (20 g)<\/li>\n\n\n\n<li><strong>Olovrant II po tr\u00e9ningu:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/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\u010dera:<\/strong> <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuskus\/\" class=\"ek-link\">kuskus <\/a>(65 g), \u00faden\u00e9 tofu (90 g), zmes \u010derstvej restovanej zeleniny (200 g) <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/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 id=\"block-cdb1e1dc-6169-4599-84eb-4ab7c4cdee21\" class=\"wp-block-list\">\n<li><strong>Priemern\u00fd 90-kilogramov\u00fd mu\u017e<\/strong><\/li>\n\n\n\n<li><strong>Energia:<\/strong> 2 300 kcal (9 200 kJ), Bielkoviny: 178 g (712 kcal alebo 2 848 kJ), Sacharidy: 261 g (1&nbsp;044 kcal alebo 4 176 kJ), Tuky: 61 g (549 kcal alebo 2 196 kJ), Vl\u00e1knina: 35 g<\/li>\n\n\n\n<li><strong>Ra\u0148ajky: Ovsen\u00e1 ka\u0161a:<\/strong> <a href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a> (40 g), voda (180 ml), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" class=\"ek-link\">Just Whey Protein<\/a> (30 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fitcheat-protein-chocolate-gymbeam.html\" class=\"ek-link\">FitCheat prote\u00ednov\u00e1 \u010dokol\u00e1da<\/a> (10 g), <a href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" class=\"ek-link\">ara\u0161idov\u00e9 maslo GymBeam<\/a> (15 g), polovica ban\u00e1nu (55 g)<\/li>\n\n\n\n<li><strong>Desiata:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e1 ty\u010dinka MoiM\u00fcv<\/a> (60 g) a jablko (150 g) a n\u00edzkotu\u010dn\u00e9 acidofiln\u00e9 mlieko (500 g)<\/li>\n\n\n\n<li><strong>Obed:<\/strong> jazm\u00ednov\u00e1 ry\u017ea (80 g), alja\u0161sk\u00e1 treska (200 g), olej (5 ml), priemern\u00fd \u010derstv\u00fd zeleninov\u00fd \u0161al\u00e1t bez z\u00e1lievky (200 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">omega 3<\/a> (3 kapsuly)<\/li>\n\n\n\n<li><strong>Olovrant:<\/strong> gr\u00e9cky jogurt 0% (140 g), <a href=\"https:\/\/gymbeam.sk\/proteinova-granola-s-lesnym-ovocim-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chrumkav\u00e1 granola<\/a> (20 g), hru\u0161ka (140 g)<\/li>\n\n\n\n<li><strong>Olovrant II po tr\u00e9ningu:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/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\u010dera:<\/strong> kuskus (70 g), \u00faden\u00e9 tofu (90 g), zmes \u010derstvej restovanej zeleniny (200 g) <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/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\" id=\"ako-podporit-chudnutie\"><span class=\"ez-toc-section\" id=\"Ako_podporit_chudnutie\"><\/span>Ako podpori\u0165 chudnutie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stranu energetick\u00e9ho pr\u00edjmu sme prebrali celkom vy\u010derp\u00e1vaj\u00facim sp\u00f4sobom. Po\u010fme sa zamera\u0165 aj na stranu energetick\u00e9ho v\u00fddaja, preto\u017ee <strong>v\u017edy je lep\u0161ie viac jes\u0165 a&nbsp;viac sa h\u00fdba\u0165.<\/strong> Zmiernite tak metabolick\u00e9 adapt\u00e1cie, ktor\u00e9 chtiac \u010di nechtiac nast\u00e1vaj\u00fa a&nbsp;m\u00f4\u017eu sa premietnu\u0165 povestn\u00fdm \u201espomalen\u00edm metabolizmu\u201c kv\u00f4li adapt\u00edvnej termogen\u00e9ze. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u010co najviac sa po\u010das d\u0148a prirodzene h\u00fdbte<\/strong> a h\u013eadajte mo\u017enosti, ako vyu\u017e\u00edva\u0165 nohy ako dopravn\u00fd prostriedok. Cho\u010fte po schodoch namiesto v\u00fd\u0165ahov a eskal\u00e1torov. Jazdite na bicykli. V&nbsp;pr\u00e1ci si robte pravideln\u00e9 akt\u00edvne prest\u00e1vky.<\/li>\n\n\n\n<li><strong>Pravidelne \u0161portujte.<\/strong> Nech u\u017e je to beh, crossfit, posil\u0148ov\u0148a alebo \u010doko\u013evek, \u010do v\u00e1s bav\u00ed. Zhruba trikr\u00e1t t\u00fd\u017edenne sa venujte silov\u00fdm \u0161portom (pokia\u013e v\u00e1s bavia) a&nbsp;zvy\u0161ok dn\u00ed venujte \u010fal\u0161\u00edch \u0161portom, ktor\u00e9 v\u00e1s bavia, ktor\u00e9 si u\u017e\u00edvate, a cho\u010fte na prech\u00e1dzky do pr\u00edrody.<\/li>\n\n\n\n<li><strong>Prem\u00fd\u0161\u013eajte, ako tr\u00e1vi\u0165 akt\u00edvne v\u00edkendy.<\/strong> Vydajte sa na cyklov\u00edkend, na t\u00fary do h\u00f4r alebo aspo\u0148 na nieko\u013ekohodinov\u00fa aktivitu ka\u017ed\u00fd v\u00edkendov\u00fd de\u0148.<\/li>\n\n\n\n<li><strong>Sk\u00faste pou\u017ei\u0165 vhodn\u00e9 doplnky stravy,<\/strong> ktor\u00e9 by v\u00e1m zvl\u00e1danie kalorick\u00e9ho deficitu mohli u\u013eah\u010di\u0165. V\u010faka kvalitn\u00fdm <a href=\"https:\/\/gymbeam.sk\/33-spalovace-tukov\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spa\u013eova\u010dom tukov<\/a> sp\u00e1lite o&nbsp;nie\u010do v\u00e4\u010d\u0161ie mno\u017estvo energie pri z\u00e1\u0165a\u017ei i&nbsp;v pokoji, <a href=\"https:\/\/gymbeam.sk\/appetite-control-beastpink.html\" class=\"ek-link\">Appetite Control<\/a> v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 dr\u017ea\u0165 na uzde nadmern\u00e9 chute na jedlo, a samotn\u00e1 <a href=\"https:\/\/gymbeam.sk\/garcinia-cambogia-gymbeam.html\" class=\"ek-link\">garc\u00ednia kambod\u017esk\u00e1<\/a> m\u00e1 tie\u017e zauj\u00edmav\u00e9 \u00fa\u010dinky vo vz\u0165ahu k&nbsp;chutiam a apet\u00edtu.<\/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>\u010co z\u00edskate akt\u00edvnej\u0161\u00edm \u017eivotn\u00fdm \u0161t\u00fdlom?<\/strong> \u013dah\u0161ie sa v\u00e1m bude chudn\u00fa\u0165, spevn\u00edte telo, budete sa c\u00edti\u0165 lep\u0161ie a sebavedomej\u0161ie, a zapracujete napr\u00edklad aj na kvalitnej\u0161om sp\u00e1nku alebo odolnej\u0161om imunitnom syst\u00e9me.<\/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.sk\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-1124x749.jpg\" alt=\"Ako podpori\u0165 chudnutie?\" class=\"wp-image-208456\" style=\"width:843px;height:562px\" title=\"Ako podpori\u0165 chudnutie?\" 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\" id=\"co-si-z-toho-vziat\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vid\u00edte, <strong>chudnutie nie je \u017eiadna \u010dierna m\u00e1gia.<\/strong> Nemus\u00edte ani vyra\u010fova\u0165 hne\u010f cel\u00e9 skupiny potrav\u00edn alebo vlo\u017ei\u0165 svoj \u00faspech do r\u00fak nefunk\u010dn\u00fdch popul\u00e1rnych alebo instantn\u00fdch di\u00e9t \u010di detoxov. <strong>Chce to len trochu viac prem\u00fd\u0161\u013ea\u0165 <strong>o&nbsp;jedle<\/strong>, nau\u010di\u0165 sa posklada\u0165 si jed\u00e1lni\u010dek napr\u00edklad pod\u013ea princ\u00edpov zdrav\u00e9ho taniera a&nbsp;postupom \u010dasu sledova\u0165 ve\u013ekos\u0165 porci\u00ed.<\/strong> U\u017e len pridan\u00edm zeleniny, ovocia, kvalitn\u00fdch bielkov\u00edn a&nbsp;zapracovan\u00edm na akt\u00edvnom \u017eivotnom \u0161t\u00fdle urob\u00edte ve\u013ek\u00fd krok k \u00faspechu. Ke\u010f k&nbsp;tomu vo svojom jed\u00e1lni\u010dku n\u00e1jdete skryt\u00e9 kalorick\u00e9 bomby a tekut\u00e9 kal\u00f3rie, ktor\u00e9 postupom \u010dasu obmedz\u00edte, je len ot\u00e1zkou va\u0161ej trpezlivosti, konzistentnosti a usilovnosti, kedy svoje ciele dosiahnete. Bu\u010fte trpezliv\u00ed a v\u00fdsledky sa uk\u00e1\u017eu v&nbsp;ten spr\u00e1vny \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A \u010do v\u00e1m pomohlo schudn\u00fa\u0165? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e rady a tipy. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm, aby sa aj va\u0161i priatelia dozvedeli, ako \u00faspe\u0161ne a natrvalo schudn\u00fa\u0165 a vyhli sa nefunk\u010dn\u00fdm di\u00e9tam a detoxom.<\/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>Ako schudn\u00fa\u0165 a ko\u013ekokr\u00e1t denne jes\u0165, aby ste schudli? V \u010dl\u00e1nku prezrad\u00edme, ko\u013ekokr\u00e1t denne je optim\u00e1lne jes\u0165 a kedy naposledy jes\u0165 ve\u010der.<\/p>\n","protected":false},"author":65,"featured_media":208308,"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":[2],"tags":[6046,6127,6154,6055],"filter_section":[],"filter_attribute":[13036,13035,13039],"class_list":{"0":"post-208905","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-jedalnicek","10":"tag-makroziviny","11":"tag-strava","12":"filter_attribute-diety-a-vyzivove-smery","13":"filter_attribute-jedalnicky","14":"filter_attribute-potraviny-a-doplnky","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako a kedy spr\u00e1vne jes\u0165, aby ste schudli aj bez di\u00e9ty? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako schudn\u00fa\u0165 a ko\u013ekokr\u00e1t denne jes\u0165, aby ste schudli? 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