{"id":208954,"date":"2021-01-20T16:29:49","date_gmt":"2021-01-20T15:29:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=208954"},"modified":"2022-01-25T18:07:40","modified_gmt":"2022-01-25T17:07:40","slug":"7-tips-on-how-to-eat-what-you-like-and-not-gain-weight","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/","title":{"rendered":"7 Tips on How to Eat What You Like and Not Gain Weight"},"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.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#You_cant_outsmart_the_Intake_vs_Output_equation\" title=\"You can&#8217;t outsmart the Intake vs. Output equation\">You can&#8217;t outsmart the Intake vs. Output equation<\/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.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#1_Increase_physical_activity\" title=\"1. Increase physical activity\">1. Increase physical activity<\/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.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#2_Replace_sugar\" title=\"2. Replace sugar\">2. Replace sugar<\/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.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#3_Replace_fatty_foods\" title=\"3. Replace fatty foods\">3. Replace fatty foods<\/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.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#4_Dont_forget_protein\" title=\"4. Don&#8217;t forget protein\">4. Don&#8217;t forget protein<\/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.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#5_Share_your_meal\" title=\"5. Share your meal\">5. Share your meal<\/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.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#6_Choose_low-calorie_desserts\" title=\"6. Choose low-calorie desserts\">6. Choose low-calorie desserts<\/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.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#7_Prepare_individual_portions_in_advance\" title=\"7. Prepare individual portions in advance\">7. Prepare individual portions in advance<\/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.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cravings for something tasty sometimes catch up with everyone. Some people have cravings unexpectedly once in a while, others have them with almost perfect regularity over afternoon coffee. You can try to chase away cravings with vegetables, for example, but somehow we all know that it&#8217;s not going to work, and that cucumber just isn&#8217;t and will never be a chocolate cake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Whether you have a regular or occasional sweet tooth, it&#8217;s good to know you don&#8217;t have to worry about eating sweets. Do you know that you can indulge in a little of something every day without it showing on your weight? So, <strong>you don&#8217;t even have to give up<\/strong> <strong>sweets when losing weight<\/strong>, you just need to be smart about it. Therefore, in today&#8217;s article, we will show you some tips on how you can eat sweets and not gain weight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"You_cant_outsmart_the_Intake_vs_Output_equation\"><\/span>You can&#8217;t outsmart the Intake vs. Output equation<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No matter how hard you try, you can&#8217;t change the laws of physics. So, the principle will always be that if <strong>you take in more energy (calories) than you expend, you will gain weight<\/strong>. If, on the other hand, you <strong>consume less calories than you expend, you will lose weight<\/strong>. The only way to maintain your weight is to stick to a balanced calorie intake, which means you have to consume about as many calories as you expend. The intake and output itself is influenced by many factors and the already mentioned sweet cravings can influence to some extent how much energy you will receive. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about how to calculate your caloric intake, read our article <span style=\"color: #ff6600;\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"How to Calculate Your Energy and Macronutrient Intake for Weight Loss or Muscle Gain? (opens in a new tab)\">How to Calculate Your Energy and Macronutrient Intake for Weight Loss or Muscle Gain? <\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">How to determine how many calories you should eat? <\/h3>\n\n\n\n<p>The easiest way is to enter your data into our calculator, which calculates the approximate recommended intake of calories and individual macronutrients that you should stick to in order to achieve your goal. Consider that the values are only indicative. Each body is different and responds differently to a particular intake. Therefore, you need to monitor your intake and adjust it if necessary to gradually get closer to your goal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n            if (data.myGoal == 'loseWeight') {\n                goalIndex = 0.8;\n            } else if (data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && !data.teamSport && data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2.2) {\n                        proteinIndex = 2.2\n                    }\n                }\n\n            } else if (data.myGoal == 'goodCondition') {\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = (kCal - (kCal * 0.25) - (data.weight * proteinIndex * 4)) \/ 4;\n            data.Sacharidy = carbohydrates + ' gramov ';\n\n            $('[data-js=\"micronutrientsKCal\"]').html(Math.round(kCal));\n            $('[data-js=\"micronutrientsCarbohydrates\"]').html(Math.round(carbohydrates));\n            $('[data-js=\"micronutrientsProteins\"]').html(Math.round(proteins));\n            $('[data-js=\"micronutrientsLipids\"]').html(Math.round(lipids));\n\n            $('[data-js=\"micronutrientsInfo\"]').hide();\n            $('[data-js=\"micronutrientsResult\"]').show();\n\n            $(\".here\").html(JSON.stringify(data, undefined, 2));\n\n        }\n\n        function actualize() {\n\n            if (data.gender == 'female') {\n                $(\".female\").addClass('selected');\n                $(\".male\").removeClass('selected');\n            }\n            if (data.gender == 'male') {\n                $(\".female\").removeClass('selected');\n                $(\".male\").addClass('selected');\n            }\n\n            if (data.bodyFatPercentage > 40) {\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSport\"]').prop('checked', false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercises\"]').prop('checked', false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSports\"]').prop('checked', false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", true);\n            } else {\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", false);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", false);\n            }\n\n            if (data.gender && data.age && data.weight && data.height && data.myGoal) {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", false);\n            } else {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To see what a proper energy intake might look like, take a look at the <strong>example of the average man and woman:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>The average woman (Ema) is 170cm tall and weighs 65kg.&nbsp;<\/strong> Recommended intake for weight maintenance in case she does not do any sport or move physically: 2040 kcal\/day, carbohydrates: 304g, protein: 78g, fats: 57g.<\/li><li><strong>The average man (Michael) is 180 cm tall and weighs 80 kg:&nbsp;<\/strong> Recommended intake for weight maintenance in case he does not do any sport or move physically: 2344 kcal\/day, carbohydrates: 343g, protein: 96g, fats: 65g.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If we calculate that breakfast will make up approximately 20%, lunch 35% and dinner 30% of the daily intake, we will be left with <strong>approximately 15% of the total daily intake<\/strong> into which Michael and Emma could fit dessert. <strong>That would mean 306 kcal for dessert for Emma and 351 kcal for Michael.<\/strong> In theory, each of them would be able to have approximately <strong>60-70g of chocolate<\/strong> instead of an afternoon snack without gaining weight. The problem, however, is that chocolate does not satisfy hunger for very long. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Thus, they may reach for another snack to stave off hunger, thereby increasing their intake and gaining weight in the long run. The way our bodies work is something to be reckoned with. It certainly doesn&#8217;t mean you can&#8217;t eat. <strong>Get inspired by our 7 tips to find out how to snack smartly without having to cut back on your intake for the rest of the day<\/strong>. Plus, you don&#8217;t have to worry about gaining weight or fat.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg\" alt=\"How to eat sweets and not gain weight\" class=\"wp-image-205067\" width=\"843\" height=\"657\" title=\"How to eat sweets and not gain weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-400x312.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1536x1197.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-2048x1596.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Increase_physical_activity\"><\/span>1. Increase physical activity<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As it was said above, the <strong>caloric balance applies under all conditions<\/strong>. But this plays into your hands because, in practice, it means that if you <strong>move more and burn more calories<\/strong>, you don&#8217;t have to worry about gaining weight from eating sweets. And there&#8217;s no need to go to an intensive CrossFit training right away. How about combining having a cake with a<strong> longer walk<\/strong> from or to a coffee shop or a p\u00e2tisserie? You&#8217;ll see that you&#8217;ll enjoy it all the more. However, if you are not a fan of long walks, you can <strong>burn calories with other sports<\/strong> or daily activities. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>How many calories can you burn with different activities?<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center><strong>Activity<\/strong><\/center><\/th><th><center><strong>How much does a 65 kg woman burn per hour<\/strong><\/center><\/th><th><center><strong>How much does an 80 kg man burn per hour<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>House cleaning&nbsp;<\/center><\/td><td><center>214 kcal<\/center><\/td><td><center>264 kcal<\/center><\/td><\/tr><tr><td><center>Gardening&nbsp;<\/center><\/td><td><center>195 kcal<\/center><\/td><td><center>240 kcal<\/center><\/td><\/tr><tr><td><p style=\"text-align: center;\">Walking (5.5 km\/h) on a straight surface<\/p><\/td><td><center>338 kcal<\/center><\/td><td><center>416 kcal<\/center><\/td><\/tr><tr><td><center>Running 10 km\/h<\/center><\/td><td><center>637 kcal<\/center><\/td><td><center>784 kcal<\/center><\/td><\/tr><tr><td><center>Jumping rope<\/center><\/td><td><center>715 kcal<\/center><\/td><td><center>880 kcal<\/center><\/td><\/tr><tr><td><center>Jumping jacks<\/center><\/td><td><center>520 kcal<\/center><\/td><td><center>640 kcal<\/center><\/td><\/tr><tr><td><center>Snowball fight<\/center><\/td><td><center>400 kcal<\/center><\/td><td><center>505 kcal<\/center><\/td><\/tr><tr><td><center>Shovelling snow<\/center><\/td><td><center>570 kcal<\/center><\/td><td><center>750 kcal<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The caloric value of the average dessert <strong>can be somewhere<\/strong> <strong>between<\/strong> <strong>200-1000 kcal<\/strong> depending on the size and ingredients. However, if you indulge in some cake exceeding your daily caloric intake, you should walk to the caf\u00e9, shovel snow in the evening and clean up the flat, and thus <strong>burn excess calories without any<\/strong> <strong>problem<\/strong>, and even lose weight while eating what you like.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg\" alt=\"How many calories do you burn during sports and normal activities?\" class=\"wp-image-205083\" width=\"843\" height=\"562\" title=\"How many calories do you burn during sports and normal activities?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Replace_sugar\"><\/span>2. Replace sugar <span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg\" alt=\"How to healthily replace sugar\" class=\"wp-image-205097\" title=\"How to healthily replace sugar\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-324x400.jpg 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1245x1536.jpg 1245w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1660x2048.jpg 1660w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad.jpg 1800w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/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:63px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are a fan of homemade desserts, you have the advantage of <strong>controlling the raw ingredients used and the resulting caloric value<\/strong>. Sweets such as buns, cakes or cupcakes are generally <strong>high in carbs, mainly simple ones in the form of sugars, and fats<\/strong>. It is therefore not a bad idea to replace, at least in part, those ingredients with a more appropriate alternative. For example, you can try <strong>chicory syrup<\/strong>, which has a lower sugar content but also a high proportion of soluble fibre. The sweetness can be compared to sugar, but you should not overdo it, as excessive fibre intake could give you indigestion. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sweeteners<\/strong> are also a good alternative, which will reliably replace sugar in desserts. For example, you can try <strong><span style=\"color: #ff6600;\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/erythritol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"erythritol (opens in a new tab)\">erythritol<\/a><\/span>,<\/strong> <strong><span style=\"color: #ff6600;\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/stevia-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"stevia (opens in a new tab)\">stevia<\/a><\/span> or<\/strong> <span style=\"color: #ff6600;\"><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/xylitol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"xylitol (opens in a new tab)\">xylitol<\/a><\/strong><\/span>. You don&#8217;t have to worry about these sweeteners. They are also naturally found in fruit or in the stevia plant itself.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g sugar<\/strong> has<strong>&nbsp;399 kcal&nbsp;<\/strong><\/li><li><strong>100g of chicory syrup<\/strong> has <strong>155 kcal<\/strong>, 5g of sugar and 71g of fibre<\/li><li><strong>100 g xylitol<\/strong> has <strong>247 kcal<\/strong> and 30g sugar<\/li><li><strong>100g erythritol<\/strong> has 0 kcal<\/li><li><strong>100g stevia<\/strong> has 0 kcal<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>As you can see, the caloric value of sugar and other sweeteners varies significantly. If you are afraid to use only erythritol or stevia for baking, <strong>try replacing at least half the sugar.<\/strong> There is no significant effect on the taste of this mix, but excessive sugar intake might destroy your physique over time.<\/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=\"6937,37084,6935,30248,30539,37054,46174,38056,48406\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Replace_fatty_foods\"><\/span>3. Replace fatty foods<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another ingredient that almost no dessert can do without is fat. And no wonder. The saying goes: <strong>\u201cWhere there\u2019s fat, there\u2019s taste.\u201d<\/strong> Although fat is a flavour carrier, again it is not a bad thing to at least partially replace it with a less calorific alternative. For example, if you have 100g of butter in the original recipe, exchange at least half for one of these options. If you skip the butter completely, <strong>it could change the taste or<\/strong> <strong>consistency<\/strong>. For example, you can use avocado, apple pur\u00e9e, mashed banana, Greek yogurt or pumpkin pur\u00e9e as a substitute. <span style=\"color: #ff6600;\">[3] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g butter<\/strong> has approximately <strong>748 kcal<\/strong><\/li><li><strong>100 g avok\u00e1da<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>160 kcal<\/strong><\/li><li><strong>100g apple puree<\/strong> has approximately <strong>55 kcal<\/strong><\/li><li><strong>100g banana<\/strong> has approximately <strong>94 kcal<\/strong><\/li><li><strong>100g Greek yogurt (5 % fat)<\/strong> has approximately <strong>95 kcal<\/strong><\/li><li><strong>100g pumpkin puree<\/strong> has approximately <strong>50 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the same way, you can replace <strong>other fatty ingredients<\/strong> in desserts, such as mascarpone or cream. For these cases, for example, ricotta or cottage cheese will do you a great service.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the same way, you can replace <strong>other fatty ingredients<\/strong> in desserts, such as mascarpone or cream. For these cases, for example, ricotta or cottage cheese will do you a great service.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100ml 30% cream<\/strong> has approximately <strong>291 kcal<\/strong><\/li><li><strong>100g sour cream<\/strong> has approximately <strong>172 kcal<\/strong><\/li><li><strong>100g mascarpone<\/strong> has approximately <strong>386 kcal<\/strong><\/li><li><strong>100g high &#8211; fat cottage cheese<\/strong> has approximately <strong>141 kcal<\/strong><\/li><li><strong>100g low &#8211; fat cottage cheese<\/strong> has approximately <strong>68 kcal<\/strong><\/li><li><strong>100g ricotta <\/strong>has approximately<strong>&nbsp;140 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>How you replace fatty cream is up to you. In addition, if you sweeten them with a low-calorie sweetener, you have a <strong>healthy<\/strong> <strong>dessert<\/strong> that can contain half as many calories as the original. You can enjoy a sweet taste of dessert without guild and do not have to worry about your figure.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Dont_forget_protein\"><\/span>4. Don&#8217;t forget protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg\" alt=\"How to increase the protein content of your food\" class=\"wp-image-205130\" title=\"How to increase the protein content of your food\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1537x2048.jpg 1537w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Protein is a macronutrient that most desserts are not full of. This is a pity, as it has the <strong>highest thermal<\/strong> <strong>effect &#8211; around 20-30%<\/strong>. This is the energy that the body must expend to process the macronutrient. Of the 100 kcal, only approximately 70-80 kcal is absorbed into the body depending on the type of protein received. By comparison, the thermal effect of carbohydrates is about <strong>5-10% and fats 0-3%<\/strong>. <span 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<p>If your dessert contains a higher amount of protein, it can easily be<strong> considered a balanced snack<\/strong> that you can enjoy virtually every day. And how can you sneak protein into desserts? The first option is to <strong>replace some flour with protein<\/strong>, which reduces the carbohydrate content and increases the protein content. However, do not replace the flour in a dessert completely, it could negatively affect the consistency. It is optimal to substitute about a quarter of the flour with protein. You can also add protein into dessert in other ways, <strong>such as using coconut flour or legumes<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are not involved in the preparation of the dessert and would still like to enjoy it and at the same time deliver all three macronutrients to the body, do it a little differently this time. Instead of having a whole dessert, <strong>try to have only half and add skyr, for example.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>See how this adjustment affects the resulting macronutrient\/calorie ratio:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g of chocolate muffin<\/strong> has approximately 406 kcal, 5g of protein, 50g of carbohydrates and 20g of fat<\/li><li><strong>50g chocolate muffin with 100g sugar<\/strong> has approximately 265 kcal, 14g protein, 28g carbohydrates, 10g of fat<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As you can see, you do not even need to deny yourself caloric goodies, and you can even make a fairly balanced dessert from them. You just need to think about the amount and replenish the necessary proteins.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Share_your_meal\"><\/span>5. Share your meal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you\u2019re going to a coffee shop with your friends, it\u2019s clear that you have no control over the composition of the dessert. Even so, you don\u2019t have to&nbsp;<strong>deny yourself<\/strong>. For example, if you want a classic cheesecake, tiramisu or Sacher-torte cake, there is no problem&nbsp;<strong>indulging in from time to time<\/strong>&nbsp;without trying a healthier and lighter version. But keep in mind that even in a caf\u00e9 you don\u2019t have to&nbsp;<strong>eat the whole piece of cake at any cost<\/strong>. How about sharing it with someone. I\u2019m sure a friend would love to indulge in dessert, too, and if each of you eats only half of it, you\u2019ll both save calories. You can push this kind of sharing to the other extreme by getting your&nbsp;<strong>girlfriend or boyfriend to order dessert and then just taste it<\/strong>. The first bite is always the best. However, you may not be very popular when using this method.&nbsp;<strong>Not everyone likes to share their dessert<\/strong>.&nbsp;[5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case you have no one to share the meal with, and yet you do not want to eat the whole piece of cake, <strong>eat only one half and take the other half home<\/strong>. If you\u2019re used to having something sweet with your coffee every day, you can eat the rest of the cake the next day, <strong>saving calories<\/strong> instead of having other goodies at home.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg\" alt=\"How to eat sweets and lose weight\" class=\"wp-image-205146\" width=\"843\" height=\"562\" title=\"How to eat sweets and lose weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Choose_low-calorie_desserts\"><\/span>6. Choose low-calorie desserts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You may not be surprised to learn that <strong>different desserts vary in&nbsp; calorie value<\/strong>, and sometimes even by hundreds of calories. But how do we know which dessert adds the<strong> least energy<\/strong> to our daily intake?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>First try to estimate which desserts are the<strong> lightest by weight<\/strong>. Some companies, even write the weight in grams for sweets, which makes it easier. But you can probably tell at a glance that a macaroon is smaller and lighter in weight than a chocolate cake. So try to choose<strong> desserts<\/strong>, which <strong>weigh the \u201cleast\u201d<\/strong>. However, the composition is also important. When it comes to baked goods, try choosing those with a <strong>sponge base<\/strong>. Less fat (sometimes no fat) and more carbohydrates are used in their preparation. And since one gram of carbohydrate has <strong>4 kcal<\/strong> and one gram of fat has <strong>9<\/strong> <strong>kcal<\/strong>, lower fat content is reflected positively in the resulting caloric value. What matters is not only the cake base, but also what is in it. <strong>A good choice can be various cream cheese icings, fruits or gelatine<\/strong>. Desserts with butter, fatty cream or sweetened condensed milk are definitely more caloric.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are not sure what to choose and what the individual&nbsp; goodies consist of, <strong>do not be afraid to ask<\/strong>. The service assistant should be informed about what they are selling, so they can help you choose a dessert that is <strong>best suited to your goal<\/strong>. And if you&#8217;re more into chocolates, bars and biscuits, it&#8217;s even easier because you can find out more about the ingredients on the packaging and choose the right option.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Prepare_individual_portions_in_advance\"><\/span>7. Prepare individual portions in advance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This tip is especially valid for those who <strong>have trouble keeping a lid on<\/strong> eating sweets. If you prepare your own treats at home, there is <strong>no point in making<\/strong> <strong>large quantities<\/strong> and force yourself to eat it. Get a smaller baking tin that is equivalent, say, to a quarter of a regular tin. This will only give you<strong> a few portions<\/strong>, which you can either split for the next few days or freeze for another time to curb munchies. Of course, you <strong>can share<\/strong> it with family or friends.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The sweets you buy can be prepared in the same way<\/strong>. If you feel like you can&#8217;t control yourself, unpack the biscuits and <strong>pack<\/strong> <strong>each piece separately<\/strong> in foil, paper bag or empty peanut butter container. Once you&#8217;ve eaten one wrapped biscuit, you won&#8217;t feel like there&#8217;s another one waiting for you in the pack, which will make your mind wonder and stop the compulsive desire to go for another one.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg\" alt=\"How not to gain weight from sweets\" class=\"wp-image-205161\" width=\"843\" height=\"563\" title=\"How not to gain weight from sweets\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you\u2019re trying to lose weight, and you go out for cake with your friends every once in a while, there\u2019s nothing to worry about, and you <strong>don\u2019t have to worry about gaining weight<\/strong>. But if you\u2019re watching your weight and showing up at caf\u00e9s a few times a week, maybe it\u2019s time to rethink your approach to desserts. You <strong>can eat sweets every day<\/strong> without it affecting your weight, but you need to be smart about it. If you are making sweets at home, <strong>focus on the ingredients<\/strong>. Try replacing at the very least some butter and sugar and<strong> add protein<\/strong> instead. Ask about a composition even when you are having dessert at a restaurant. At the same time,<strong> pay attention to portion size<\/strong>. Share a larger dessert with your friends or partner or take half of it home. And if you\u2019re having trouble controlling yourself if there are some sweets at home, <strong>try dividing foods into portions in advance.<\/strong> Use at least some of our advice, and you\u2019ll see that you can indulge in snacks regularly without having to worry about weight gain.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you have any other guaranteed ways to enjoy sweets without negatively affecting your figure? Share them in the comments, and maybe you can help others. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSweeteners\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\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you are trying to lose or maintain weight, you do not need to give up sweets. You can even munch on them every day without gaining any weight. In today&#8217;s article, we will show you how to do it. <\/p>\n","protected":false},"author":100,"featured_media":205184,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6833,7349,7289,6953],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-208954","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-macronutrients","9":"tag-nutrition","10":"tag-snacks","11":"tag-sugar-substitutes","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>7 Tips on How to Eat What You Like and Not Gain Weight - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"You can eat sweets even if you want to lose weight. Just stick to a few principles. Here are some tips on how you can eat sweets and not gain weight.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Tips on How to Eat What You Like and Not Gain Weight - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"You can eat sweets even if you want to lose weight. Just stick to a few principles. Here are some tips on how you can eat sweets and not gain weight.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-20T15:29:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-01-25T17:07:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"7 Tips on How to Eat What You Like and Not Gain Weight\",\"datePublished\":\"2021-01-20T15:29:49+00:00\",\"dateModified\":\"2022-01-25T17:07:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/\"},\"wordCount\":2617,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png\",\"keywords\":[\"macronutrients\",\"nutrition\",\"snacks\",\"sugar substitutes\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/\",\"name\":\"7 Tips on How to Eat What You Like and Not Gain Weight - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png\",\"datePublished\":\"2021-01-20T15:29:49+00:00\",\"dateModified\":\"2022-01-25T17:07:40+00:00\",\"description\":\"You can eat sweets even if you want to lose weight. Just stick to a few principles. Here are some tips on how you can eat sweets and not gain weight.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png\",\"width\":1200,\"height\":628,\"caption\":\"7 tip\u016f, jak mlsat a nep\u0159ib\u00edrat\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"7 Tips on How to Eat What You Like and Not Gain Weight\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"7 Tips on How to Eat What You Like and Not Gain Weight - GymBeam Blog","description":"You can eat sweets even if you want to lose weight. Just stick to a few principles. Here are some tips on how you can eat sweets and not gain weight.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/","og_type":"article","og_title":"7 Tips on How to Eat What You Like and Not Gain Weight - GymBeam Blog","og_description":"You can eat sweets even if you want to lose weight. Just stick to a few principles. Here are some tips on how you can eat sweets and not gain weight.","og_url":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/","og_site_name":"GymBeam Blog","article_published_time":"2021-01-20T15:29:49+00:00","article_modified_time":"2022-01-25T17:07:40+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"7 Tips on How to Eat What You Like and Not Gain Weight","datePublished":"2021-01-20T15:29:49+00:00","dateModified":"2022-01-25T17:07:40+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/"},"wordCount":2617,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png","keywords":["macronutrients","nutrition","snacks","sugar substitutes"],"articleSection":["Diet and healthy lifestyle"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/","url":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/","name":"7 Tips on How to Eat What You Like and Not Gain Weight - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png","datePublished":"2021-01-20T15:29:49+00:00","dateModified":"2022-01-25T17:07:40+00:00","description":"You can eat sweets even if you want to lose weight. Just stick to a few principles. Here are some tips on how you can eat sweets and not gain weight.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png","width":1200,"height":628,"caption":"7 tip\u016f, jak mlsat a nep\u0159ib\u00edrat"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"7 Tips on How to Eat What You Like and Not Gain Weight"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/208954","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=208954"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/208954\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/205184"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=208954"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=208954"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=208954"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=208954"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=208954"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}