{"id":209869,"date":"2021-01-18T08:00:00","date_gmt":"2021-01-18T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=209869"},"modified":"2023-11-03T13:32:19","modified_gmt":"2023-11-03T12:32:19","slug":"kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/","title":{"rendered":"Kalorick\u00fd deficit: Jak hubnout a m\u00edt i sv\u016fj vlastn\u00ed \u017eivot?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/#Jidlo_je_zdrojem_energie_ale_i_dalsich_dulezitych_zivin_nezbytnych_pro_podporu_zdravi\" title=\"J\u00eddlo je zdrojem energie, ale i dal\u0161\u00edch d\u016fle\u017eit\u00fdch \u017eivin nezbytn\u00fdch pro podporu zdrav\u00ed\">J\u00eddlo je zdrojem energie, ale i dal\u0161\u00edch d\u016fle\u017eit\u00fdch \u017eivin nezbytn\u00fdch pro podporu zdrav\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/#I_pri_kalorickem_deficitu_muzete_prekvapive_vice_jist_a_spolehlive_hubnout\" title=\"I p\u0159i kalorick\u00e9m deficitu m\u016f\u017eete p\u0159ekvapiv\u011b v\u00edce j\u00edst a spolehliv\u011b hubnout\">I p\u0159i kalorick\u00e9m deficitu m\u016f\u017eete p\u0159ekvapiv\u011b v\u00edce j\u00edst a spolehliv\u011b hubnout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/#Jak_uspesne_zvladnout_kaloricky_deficit_a_hubnuti\" title=\"Jak \u00fasp\u011b\u0161n\u011b zvl\u00e1dnout kalorick\u00fd deficit a hubnut\u00ed?\">Jak \u00fasp\u011b\u0161n\u011b zvl\u00e1dnout kalorick\u00fd deficit a hubnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/#1_Jezte_vice_zeleniny_ovoce_a_dalsich_potravin_s_nizkou_energetickou_denzitou\" title=\"1. Jezte v\u00edce zeleniny, ovoce a dal\u0161\u00edch potravin s&nbsp;n\u00edzkou energetickou denzitou\">1. Jezte v\u00edce zeleniny, ovoce a dal\u0161\u00edch potravin s&nbsp;n\u00edzkou energetickou denzitou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/#2_Vyzkousejte_nizkokaloricke_ZERO_prilohy\" title=\"2. Vyzkou\u0161ejte n\u00edzkokalorick\u00e9 ZERO p\u0159\u00edlohy\">2. Vyzkou\u0161ejte n\u00edzkokalorick\u00e9 ZERO p\u0159\u00edlohy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/#3_Zamerte_se_na_bilkoviny\" title=\"3. Zam\u011b\u0159te se na b\u00edlkoviny\">3. Zam\u011b\u0159te se na b\u00edlkoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/#4_Castecne_nahradte_prilohy_zeleninovymi_alternativami\" title=\"4. \u010c\u00e1ste\u010dn\u011b nahra\u010fte p\u0159\u00edlohy zeleninov\u00fdmi alternativami\">4. \u010c\u00e1ste\u010dn\u011b nahra\u010fte p\u0159\u00edlohy zeleninov\u00fdmi alternativami<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/#5_Dbejte_na_dostatecny_prijem_vlakniny\" title=\"5. Dbejte na dostate\u010dn\u00fd p\u0159\u00edjem vl\u00e1kniny\">5. Dbejte na dostate\u010dn\u00fd p\u0159\u00edjem vl\u00e1kniny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/#6_Nepijte_prazdne_kalorie_a_naucte_se_sladit_chytre_za_mene_kalorii\" title=\"6. Nepijte pr\u00e1zdn\u00e9 kalorie a nau\u010dte se sladit chyt\u0159e za m\u00e9n\u011b kalori\u00ed\">6. Nepijte pr\u00e1zdn\u00e9 kalorie a nau\u010dte se sladit chyt\u0159e za m\u00e9n\u011b kalori\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/#7_Kontrolujte_porce_jidel_a_neuzobavejte\" title=\"7. Kontrolujte porce j\u00eddel a neuzob\u00e1vejte\">7. Kontrolujte porce j\u00eddel a neuzob\u00e1vejte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/#8_Pouzivejte_chytre_olej_na_pripravu_jidel_a_zkuste_nizkokaloricke_omacky\" title=\"8. Pou\u017e\u00edvejte chyt\u0159e olej na p\u0159\u00edpravu j\u00eddel a zkuste n\u00edzkokalorick\u00e9 om\u00e1\u010dky\">8. Pou\u017e\u00edvejte chyt\u0159e olej na p\u0159\u00edpravu j\u00eddel a zkuste n\u00edzkokalorick\u00e9 om\u00e1\u010dky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/#9_Sportujte_ale_ne_az_moc%E2%80%A6\" title=\"9. Sportujte, ale ne a\u017e moc\u2026\">9. Sportujte, ale ne a\u017e moc\u2026<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/#10_Vice_spete\" title=\"10. V\u00edce sp\u011bte\">10. V\u00edce sp\u011bte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/#Co_si_z_toho_vzit\" title=\"Co si z&nbsp;toho vz\u00edt?\">Co si z&nbsp;toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kalorick\u00fd deficit je z\u00e1kladn\u00ed podm\u00ednkou \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed. I kdy\u017e se bohu\u017eel \u0159ada lid\u00ed p\u0159i hubnut\u00ed zam\u011b\u0159uje na vy\u0159azov\u00e1n\u00ed lepku, ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f nebo na jeden\u00ed pouze \u201epovolen\u00fdch potravin\u201c v&nbsp;r\u00e1mci jejich stravovac\u00edho sm\u011bru, ale <strong>ne\u00faprosn\u00fd z\u00e1kon termodynamiky vyj\u00e1d\u0159en\u00fd energetickou bilanc\u00ed oklamat nelze.<\/strong> Kalorick\u00fd deficit m\u016f\u017ee b\u00fdt n\u011bco jako \u017eivot ve vesm\u00edru, v\u0161ichni tak n\u011bjak tu\u0161\u00ed, \u017ee existuje, ale nikdo jej je\u0161t\u011b na\u017eivo nevid\u011bl. Jasn\u011b, kdy\u017e si sledujete makra, m\u016f\u017eete jej vid\u011bt v nutri\u010dn\u00ed aplikaci tak n\u011bjak zprost\u0159edkovan\u011b. V&nbsp;dne\u0161n\u00edm \u010dl\u00e1nku si uk\u00e1\u017eeme, co je ten pov\u011bstn\u00fd kalorick\u00fd deficit vlastn\u011b za\u010d, jak pozn\u00e1te, \u017ee jste v&nbsp;kalorick\u00e9m deficitu a hlavn\u011b, <strong>jak jej zvl\u00e1dat, ani\u017e byste se stali otrokem po\u010d\u00edt\u00e1n\u00ed kalori\u00ed.&nbsp;<\/strong><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jidlo_je_zdrojem_energie_ale_i_dalsich_dulezitych_zivin_nezbytnych_pro_podporu_zdravi\"><\/span>J\u00eddlo je zdrojem energie, ale i dal\u0161\u00edch d\u016fle\u017eit\u00fdch \u017eivin nezbytn\u00fdch pro podporu zdrav\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image00010-843x1124.jpeg\" alt=\"Jak zvl\u00e1dat kalorick\u00fd deficit a hubnout?\" class=\"wp-image-209970\" title=\"Jak zvl\u00e1dat kalorick\u00fd deficit a hubnout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010.jpeg 1536w\" 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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>J\u00eddlo obsahuje energii, ale tak\u00e9 vitam\u00edny, miner\u00e1ln\u00ed prvky, biologicky aktivn\u00ed l\u00e1tky, jako jsou nap\u0159\u00edklad antioxidanty, a mo\u017en\u00e1 je\u0161t\u011b l\u00e1tky, kter\u00e9 na sv\u016fj objev teprve \u010dekaj\u00ed. <strong>Koukat tak na j\u00eddlo jen jako na zdroj energie je a\u017e moc zjednodu\u0161en\u00e9.<\/strong> T\u011blo nen\u00ed spalovac\u00ed motor, u kter\u00e9ho je jasn\u00e9, kolik kilometr\u016f ujedete \u201ena plnou.\u201c Je to neuv\u011b\u0159iteln\u011b komplexn\u00ed a dynamick\u00fd n\u00e1stroj, kter\u00fd reaguje na p\u0159\u00edjem \u017eivin. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>J\u00eddlo je tak sv\u00fdm zp\u016fsobem n\u011bco jako spou\u0161t\u011b\u010d specifick\u00fdch biochemick\u00fdch reakc\u00ed v&nbsp;organismu, kter\u00e9 jsou pro jednotliv\u00e9 makro\u017eiviny celkem odli\u0161n\u00e9. Nap\u0159\u00edklad <strong>sacharidy jsou zejm\u00e9na zdrojem energie a b\u00edlkoviny jsou zase nepostradateln\u00e9 pro r\u016fst a udr\u017een\u00ed svalov\u00e9 hmoty<\/strong> nebo jako z\u00e1kladn\u00ed stavebn\u00ed k\u00e1men pro bu\u0148ky imunitn\u00edho syst\u00e9mu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ka\u017ed\u00e9 j\u00eddlo, kter\u00e9 sn\u00edme,<\/strong> m\u00e1 v&nbsp;kr\u00e1tkodob\u00e9m horizontu vliv na to, jak se c\u00edt\u00edme, a v&nbsp;dlouhodob\u00e9m horizontu i na to, jak vypad\u00e1me, a podepisuje se i na na\u0161em zdrav\u00ed. J\u00eddlo m\u00e1 komplexn\u011b pom\u00e1hat b\u00fdt co nejzdrav\u011bj\u0161\u00ed, podporovat sportovn\u00ed v\u00fdkonnost, a pom\u00e1hat \u017e\u00edt dlouh\u00fd a aktivn\u00ed \u017eivot. Proto je nesmysl \u0159\u00eddit se nap\u0159\u00edklad \u0161patn\u011b pochopen\u00fdm p\u0159\u00edstupem IIFYM (flexibiln\u00edho stravov\u00e1n\u00ed), kdy lid\u00e9 nedbaj\u00ed na kvalitu potravin, ale prim\u00e1rn\u011b se soust\u0159ed\u00ed na to, aby se \u201ejim to vlezlo do maker.\u201c Pokud v\u00e1s zaj\u00edm\u00e1, jak si dop\u0159\u00e1t t\u0159eba hamburger, a p\u0159esto hubnout, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/iifym-flexibilni-stravovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak j\u00edst pizzu, sladkosti, a p\u0159esto hubnout d\u00edky IIFYM?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"I_pri_kalorickem_deficitu_muzete_prekvapive_vice_jist_a_spolehlive_hubnout\"><\/span>I p\u0159i kalorick\u00e9m deficitu m\u016f\u017eete p\u0159ekvapiv\u011b v\u00edce j\u00edst a spolehliv\u011b hubnout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nen\u00ed to \u017e\u00e1dn\u00e1 raketov\u00e1 v\u011bda ani \u010dern\u00e1 magie. Kdy\u017e v&nbsp;j\u00eddeln\u00ed\u010dku nahrad\u00edte vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny, kter\u00e9 maj\u00ed v&nbsp;mal\u00e9m objemu typicky velk\u00e9 mno\u017estv\u00ed energie, za co nejv\u00edce \u010derstv\u00e9 a minim\u00e1ln\u011b zpracovan\u00e9 potraviny, t\u00e9m\u011b\u0159 nepozorovan\u011b tak <strong>sn\u00ed\u017e\u00edte sv\u016fj energetick\u00fd p\u0159\u00edjem, zat\u00edmco zkvalitn\u00edte sv\u016fj j\u00eddeln\u00ed\u010dek.<\/strong> Obecn\u011b lid\u00e9 b\u00fdvaj\u00ed celkem p\u0159ekvapeni, kolik j\u00eddla b\u011bhem hubnut\u00ed m\u016f\u017eou sn\u00edst.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak to vypad\u00e1 v&nbsp;praxi?<\/strong> Petr a Pavel jsou dva kamar\u00e1di, kte\u0159\u00ed spolu chod\u00ed pravideln\u011b na j\u00eddlo. Petr j\u00eddlo v\u011bt\u0161inou moc ne\u0159e\u0161\u00ed, a tak v\u011bt\u0161inou skon\u010d\u00ed ve fast foodu s n\u011bjakou kalorickou bombou, zat\u00edmco Pavel nad j\u00eddlem p\u0159em\u00fd\u0161l\u00ed, a d\u00edky tomu si dok\u00e1\u017ee zdrav\u011b vybrat i v&nbsp;restaurac\u00edch rychl\u00e9ho ob\u010derstven\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Petr si v&nbsp;<\/strong><a href=\"https:\/\/www.mcdonalds.cz\/nutricni-kalkulacka\/?productId=269&amp;do=minusCount\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>McDonalds<\/strong><\/a><strong> objedn\u00e1:<\/strong> Double Big Tasty Bacon (1022 kcal) s&nbsp;velk\u00fdmi hranolkami (434 kcal) a 0,5 l Coca Colou (208 kcal). To m\u00e1me <strong>1&nbsp;684 kcal pro Petra<\/strong> a t\u00e9m\u011b\u0159 vy\u010derpan\u00fd kalorick\u00fd p\u0159\u00edjem na cel\u00fd den k&nbsp;tomu.<\/li>\n\n\n\n<li><strong>Pavel si v&nbsp;<\/strong><a href=\"https:\/\/www.mcdonalds.cz\/nutricni-kalkulacka\/?productId=269&amp;do=minusCount\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>McDonalds<\/strong><\/a><strong> objedn\u00e1:<\/strong> McWrap s&nbsp;grilovan\u00fdm ku\u0159etem (363 kcal) s Caesar sal\u00e1tem s&nbsp;grilovan\u00fdm ku\u0159ec\u00edm masem (209 kcal), 0,5l Coca Cola Zero (0 kcal) a espresso (0) k&nbsp;poob\u011bdov\u00e9mu rozhovoru.&nbsp; To m\u00e1me <strong>572 kcal pro Pavla<\/strong> a medaili za spr\u00e1vn\u00fd v\u00fdb\u011br j\u00eddla.&nbsp;<\/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>Kde je rozd\u00edl?<\/strong> Zejm\u00e9na v 1&nbsp;112 kcal, obsahu jednotliv\u00fdch \u017eivin a tak\u00e9 pocitu po j\u00eddle. Petr je po ob\u011bd\u011b celkem unaven\u00fd a bez energie, zat\u00edmco Pavel se c\u00edt\u00ed dob\u0159e a m\u016f\u017ee pokra\u010dovat v&nbsp;pr\u00e1ci. <strong>A pokud si \u0159eknete, \u017ee \u0161patnou stravu p\u0159etr\u00e9nujete, tak na to rovnou zapome\u0148te.<\/strong> Aby pr\u016fm\u011brn\u00e1 65kilogramov\u00e1 \u017eena a 80kilogramov\u00fd mu\u017e sp\u00e1lili energii ukrytou v&nbsp;Petrov\u011b j\u00eddle, musela by \u017eena b\u011b\u017eet pr\u016fm\u011brnou rychlost\u00ed 10 km\/h asi 2,5 hodiny a mu\u017e n\u011bco m\u00e1lo p\u0159es 2 hodiny. Mnohem lep\u0161\u00ed je nau\u010dit se j\u00edst vzhledem ke sv\u00fdm pot\u0159eb\u00e1m ne\u017e se sna\u017eit p\u0159\u00edli\u0161 velk\u00fd energetick\u00fd p\u0159\u00edjem vysportovat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"702\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-1124x702.jpg\" alt=\"Jak se zdrav\u011b naj\u00edst ve fast foodu?\" class=\"wp-image-209983\" style=\"width:843px;height:527px\" title=\"Jak se zdrav\u011b naj\u00edst ve fast foodu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-1124x702.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-1536x960.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-2048x1280.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_uspesne_zvladnout_kaloricky_deficit_a_hubnuti\"><\/span>Jak \u00fasp\u011b\u0161n\u011b zvl\u00e1dnout kalorick\u00fd deficit a hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u011bhem kalorick\u00e9ho deficitu organismus sah\u00e1 po energetick\u00fdch z\u00e1sob\u00e1ch, kter\u00e9 m\u00e1 k&nbsp;dispozici. <strong>C\u00edlem hubnut\u00ed je aktivovat tukovou tk\u00e1\u0148, sp\u00e1lit ji na energii a zbavit se j\u00ed.<\/strong> Tomu je mo\u017en\u00e9 j\u00edt naproti n\u011bkolika zp\u016fsoby, kter\u00e9 v\u00e1m pom\u016f\u017eou s&nbsp;konzistenc\u00ed a vytrvalost\u00ed. M\u011bjte na pam\u011bti, \u017ee <strong>p\u0159\u00edli\u0161 velk\u00fd kalorick\u00fd deficit je na \u0161kodu stejn\u011b jako ten p\u0159\u00edli\u0161 n\u00edzk\u00fd.<\/strong> Za dlouhodob\u011b udr\u017eiteln\u00fd se pova\u017euje kalorick\u00fd deficit zhruba ve v\u00fd\u0161i 15\u201320 % va\u0161eho sou\u010dasn\u00e9ho energetick\u00e9ho p\u0159\u00edjmu. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si chcete vypo\u010d\u00edtat sv\u016fj energetick\u00fd p\u0159\u00edjem pro hubnut\u00ed, ide\u00e1ln\u011b v\u00e1m poslou\u017e\u00ed online kalkula\u010dka v&nbsp;na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/strong><\/a><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Jezte_vice_zeleniny_ovoce_a_dalsich_potravin_s_nizkou_energetickou_denzitou\"><\/span>1. Jezte v\u00edce zeleniny, ovoce a dal\u0161\u00edch potravin s&nbsp;n\u00edzkou energetickou denzitou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"775\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK-775x1124.jpg\" alt=\"Jak j\u00edst v\u00edce a hubnout?\" class=\"wp-image-210166\" title=\"Jak j\u00edst v\u00edce a hubnout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK-775x1124.jpg 775w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK-276x400.jpg 276w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK.jpg 895w\" sizes=\"auto, (max-width: 775px) 100vw, 775px\" \/><\/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<p>Energetickou denzitu u\u017e jsme nakousli v\u00fd\u0161e. Je to v&nbsp;podstat\u011b mno\u017estv\u00ed energie vzta\u017eeno na jednotku hmotnosti. <strong>M\u00e1 v\u00edce kalori\u00ed 100 gram\u016f \u010dokol\u00e1dy, nebo 100 gram\u016f jablka?<\/strong> Intuitivn\u011b tak n\u011bjak v\u00edte, \u017ee je to ur\u010dit\u011b \u010dokol\u00e1da, ale <strong>v\u011bd\u011bli jste, \u017ee rozd\u00edl m\u016f\u017ee b\u00fdt zhruba 430 kcal?<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dostate\u010dn\u00fd p\u0159\u00edjem ovoce a zeleniny je spojen s&nbsp;efektivn\u011bj\u0161\u00edm hubnut\u00edm. Mo\u017en\u00e1 se pt\u00e1te, jestli je to jen d\u00edky relativn\u011b mal\u00e9mu obsahu energie a n\u00edzk\u00e9 energetick\u00e9 denzit\u011b? Nikoliv, <strong>ovoce a zelenina je bohat\u00fdm zdrojem vl\u00e1kniny,<\/strong> d\u00edky kter\u00e9 se po j\u00eddle c\u00edt\u00edte v\u00edce syt\u00ed a m\u016f\u017eete sn\u00edst i m\u00e9n\u011b j\u00eddla. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rozpustn\u00e1 vl\u00e1knina nav\u00edc zpomaluje tr\u00e1ven\u00ed,<\/strong> a proto se hladina krevn\u00edho cukru m\u016f\u017ee zvy\u0161ovat pozvolna, a vy tak nem\u00e1te brzy chut\u011b \u201ena n\u011bco dobr\u00e9ho.\u201c <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20137]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za den byste m\u011bli sn\u00edst alespo\u0148 400 gram\u016f zeleniny a 200 gram\u016f ovoce.<\/strong> Myslete na to, \u017ee ovoce byste m\u011bli zejm\u00e9na j\u00edst, nikoliv p\u00edt. Zkuste do j\u00eddeln\u00ed\u010dku za\u0159adit <strong>v\u00edce zeleninov\u00fdch sal\u00e1t\u016f nebo kva\u0161en\u00e9 zeleniny<\/strong> na tis\u00edc zp\u016fsob\u016f v\u010detn\u011b st\u00e1le popul\u00e1rn\u011bj\u0161\u00edho korejsk\u00e9ho kimchi. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky obsa\u017een\u00fdm probiotik\u016fm (zdrav\u00ed prosp\u011b\u0161n\u00fdm bakteri\u00edm) a prebiotik\u016fm (potrava pro zdrav\u00ed prosp\u011b\u0161n\u00e9 bakterie) <strong>prosp\u011bjete i slo\u017een\u00ed mikrobiomu a zdrav\u00e9mu za\u017e\u00edv\u00e1n\u00ed.<\/strong> Slo\u017een\u00ed mikrobiomu m\u016f\u017ee m\u00edt vliv i na hubnut\u00ed nebo imunitn\u00ed syst\u00e9m a obranyschopnost organismu v\u016f\u010di nemocem. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u20139]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Vyzkousejte_nizkokaloricke_ZERO_prilohy\"><\/span>2. Vyzkou\u0161ejte n\u00edzkokalorick\u00e9 ZERO p\u0159\u00edlohy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pro\u010d byste to m\u011bli d\u011blat a co to vlastn\u011b je? Tajemstv\u00ed t\u00e9m\u011b\u0159 bezkalorick\u00fdch p\u0159\u00edloh spo\u010d\u00edv\u00e1 ve v\u00fdchoz\u00ed surovin\u011b v&nbsp;podob\u011b bezlepkov\u00e9 konjakov\u00e9 mouky z&nbsp;rostliny Zmijovce indick\u00e9ho <em>(Amorphophallus konjac)<\/em>. D\u00edky tomu <strong>ZERO p\u0159\u00edlohy obsahuj\u00ed rozpustnou vl\u00e1kninu glukomanan,<\/strong> kter\u00e1 na sebe podobn\u011b jako ostatn\u00ed druhy rozpustn\u00e9 vl\u00e1kniny v\u00e1\u017ee v&nbsp;za\u017e\u00edvac\u00edm syst\u00e9mu vodu, a zv\u011bt\u0161uje tak objem tr\u00e1veniny. Op\u011bt tak glukomanan pom\u00e1h\u00e1 c\u00edtit se po j\u00eddle v\u00edce syt\u00fd, proto\u017ee na sebe dok\u00e1\u017ee nav\u00e1zat <strong>a\u017e 50x v\u00edce vody,<\/strong> ne\u017e je jeho hmotnost. <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyzkou\u0161et m\u016f\u017eete nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/bio-zero-noodles-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Noodles,<\/a> <a href=\"https:\/\/gymbeam.cz\/bio-zero-rice-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Rice<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Spaghetti.<\/a> Myslete ale na to, \u017ee tyto produkty maj\u00ed specifickou chu\u0165 a je pot\u0159eba je spr\u00e1vn\u011b p\u0159ipravit, oko\u0159enit a dochutit. A pokud to i p\u0159es to nebude \u201cv\u00e1\u0161 \u0161\u00e1lek \u010daje,\u201d nesna\u017ete se j\u00edst na s\u00edlu a zvolte jinou strategii.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-1124x750.jpg\" alt=\"Jak\u00e9 p\u0159\u00edlohy maj\u00ed nejm\u00e9n\u011b kalori\u00ed?\" class=\"wp-image-210022\" style=\"width:843px;height:563px\" title=\"Jak\u00e9 p\u0159\u00edlohy maj\u00ed nejm\u00e9n\u011b kalori\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Zamerte_se_na_bilkoviny\"><\/span>3. Zam\u011b\u0159te se na b\u00edlkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u00edlkoviny jsou zkr\u00e1tka nepostradatelnou \u017eivinou v&nbsp;mnoha oblastech fungov\u00e1n\u00ed lidsk\u00e9ho t\u011bla. P\u0159i hubnut\u00ed ocen\u00edte zv\u00fd\u0161en\u00fd p\u0159\u00edjem b\u00edlkovin zejm\u00e9na d\u00edky jejich <strong>pozitivn\u00edmu vlivu na pocit sytosti po j\u00eddle a m\u016f\u017eou v\u00e1m i pomoci dostat pod kontrolu nezvladateln\u00e9 chut\u011b.<\/strong> Dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin b\u011bhem hubnut\u00ed ochr\u00e1n\u00ed i va\u0161e svaly p\u0159ed sp\u00e1len\u00edm na energii a p\u0159isp\u011bje i k&nbsp;optim\u00e1ln\u00ed obranyschopnosti organismu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [12\u201314]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00edlkoviny maj\u00ed ze v\u0161ech \u017eivin nejv\u011bt\u0161\u00ed termick\u00fd efekt. To znamen\u00e1, \u017ee na jejich metabolismus organismus spot\u0159ebuje zhruba 20\u201330 % jejich energetick\u00e9ho obsahu v&nbsp;z\u00e1vislosti na typu b\u00edlkoviny. <strong>Ze 100 kcal tak re\u00e1ln\u011b p\u0159ijmete asi 70\u201380 kcal.<\/strong> Optim\u00e1ln\u00ed p\u0159\u00edjem b\u00edlkovin tak t\u00edmto zp\u016fsobem dok\u00e1\u017ee zrychlit metabolismus. V\u00e1\u0161 denn\u00ed p\u0159\u00edjem b\u00edlkovin by m\u011bl spadat do \u0161irok\u00e9ho rozmez\u00ed <strong>1,2\u20132&nbsp;gram\u016f b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti v&nbsp;z\u00e1vislosti na va\u0161\u00ed sportovn\u00ed aktivit\u011b.<\/strong> P\u0159\u00edjem b\u00edlkovin m\u016f\u017eete podpo\u0159it kvalitn\u00edm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fdm<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fdm proteinem<\/a> a <a href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00fdmi ty\u010dinkami.<\/a> V&nbsp;podm\u00ednk\u00e1ch modern\u00edho z\u00e1padn\u00edho sv\u011bta nen\u00ed zapot\u0159eb\u00ed spol\u00e9hat se pouze na \u017eivo\u010di\u0161n\u00e9 zdroje b\u00edlkovin. Alespo\u0148 \u010d\u00e1ste\u010dn\u00fdm nahrazen\u00edm \u017eivo\u010di\u0161n\u00fdch zdroj\u016f t\u011bmi rostlinn\u00fdmi prosp\u011bjete d\u00edky vy\u0161\u0161\u00edmu obsahu vl\u00e1kniny sob\u011b a d\u00edky men\u0161\u00ed uhl\u00edkov\u00e9 stop\u011b i planet\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, kde v\u0161ude m\u016f\u017eete naj\u00edt b\u00edlkoviny, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 potravin, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku.<\/strong><\/a><\/p>\n\n\n\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=\"32659,36358,65239,67330,73135\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Castecne_nahradte_prilohy_zeleninovymi_alternativami\"><\/span>4. \u010c\u00e1ste\u010dn\u011b nahra\u010fte p\u0159\u00edlohy zeleninov\u00fdmi alternativami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V&nbsp;p\u0159\u00edpad\u011b, \u017ee pot\u0159ebujete sn\u00ed\u017eit obsah energie ve va\u0161ich v\u011bt\u0161\u00edch denn\u00edch j\u00eddlech, m\u016f\u017eete op\u011bt povolat na pomoc zeleninu. Tentokr\u00e1t si p\u0159edstav\u00edme potraviny, kter\u00fdmi m\u016f\u017eete alespo\u0148 \u010d\u00e1ste\u010dn\u011b zmen\u0161it nebo \u00fapln\u011b nahradit p\u0159\u00edlohy. T\u00edm op\u011bt doc\u00edl\u00edte toho, \u017ee m\u016f\u017eete v\u00edce j\u00edst za m\u00e9n\u011b kalori\u00ed.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0160pagety \u2192 Cuketov\u00e9 \u0161pagety.<\/strong> Mimo klasick\u00e9 nahrazen\u00ed \u0161paget m\u016f\u017eete cuketu vyu\u017e\u00edt nap\u0159\u00edklad i ke zv\u011bt\u0161en\u00ed objemu ovesn\u00e9 ka\u0161e nebo jako ingredienci p\u0159i pe\u010den\u00ed. Typicky nap\u0159\u00edklad do <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/brownies-cs\/\" class=\"ek-link\">brownies<\/a>. Ve 100 gramech cukety najdete pr\u016fm\u011brn\u011b <strong>18 kcal.<\/strong> <\/li>\n\n\n\n<li><strong>R\u00fd\u017ee \u2192 kv\u011bt\u00e1kov\u00e1 r\u00fd\u017ee.<\/strong> Kv\u011bt\u00e1k sta\u010d\u00ed rozmixovat na po\u017eadovanou hrubost a pak jej m\u016f\u017eete t\u0159eba na sucho nebo na mal\u00e9 porci oleje osmahnout s&nbsp;ko\u0159en\u00edm k&nbsp;ozvl\u00e1\u0161tn\u011bn\u00ed chuti. Ve 100 gramech kv\u011bt\u00e1ku najdete zhruba <strong>27 kcal.<\/strong><\/li>\n\n\n\n<li><strong>Hranolky \u2192 celerov\u00e9 hranolky.<\/strong> Pokud jste milovn\u00edky hranolek a nedok\u00e1\u017eete jim odolat, zkuste si doma v&nbsp;troub\u011b up\u00e9ct celerov\u00e9 hranolky. Celer jednodu\u0161e nakr\u00e1j\u00edte na hranolky a v&nbsp;misce jej prom\u00edch\u00e1te s&nbsp;minimem oleje, ko\u0159en\u00ed, rozprost\u0159ete na plech a nech\u00e1te p\u0159ipravit v&nbsp;troub\u011b. Ve 100 gramech celeru najdete pr\u016fm\u011brn\u011b <strong>35 kcal. <\/strong>Pokud v\u00e1m celer nechutn\u00e1, sta\u010d\u00ed si doma up\u00e9ct dom\u00e1c\u00ed hranolky z brambor s minimem oleje a ko\u0159en\u00edm podle chuti.&nbsp;&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud z&nbsp;jak\u00e9hokoliv d\u016fvodu vy\u0159azujete pe\u010divo, m\u016f\u017eete p\u0159i p\u0159\u00edprav\u011b hamburgeru p\u0159ipravit \u201ehamburgerov\u00e9 housky\u201c z&nbsp;\u017eampion\u016f portobello nebo n\u011bkolika list\u016f ledov\u00e9ho sal\u00e1tu. Kulin\u00e1\u0159sk\u00e9mu umu se meze nekladou a je jen na v\u00e1s, jak si s&nbsp;j\u00eddlem budete \u201ehr\u00e1t.\u201c&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-1124x749.jpg\" alt=\"Potraviny, kter\u00fdmi nahrad\u00edte p\u0159\u00edlohy a zhubnete.\" class=\"wp-image-210035\" style=\"width:843px;height:562px\" title=\"Potraviny, kter\u00fdmi nahrad\u00edte p\u0159\u00edlohy a zhubnete.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Dbejte_na_dostatecny_prijem_vlakniny\"><\/span>5. Dbejte na dostate\u010dn\u00fd p\u0159\u00edjem vl\u00e1kniny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dostate\u010dn\u00fd p\u0159\u00edjem vl\u00e1kniny podporuje zdrav\u00e9 za\u017e\u00edv\u00e1n\u00ed, mikrobiom, ale i hubnut\u00ed. Zejm\u00e9na <strong>rozpustn\u00e1 vl\u00e1knina obecn\u011b podporuje pocit sytosti, zpomaluje tr\u00e1ven\u00ed,<\/strong> a vy se tak po j\u00eddle m\u016f\u017eete c\u00edtit v\u00edce nasycen\u00ed, a sn\u00edst tak i m\u00e9n\u011b j\u00eddla. Obecn\u011b je doporu\u010deno za den p\u0159ijmout zhruba 30 gram\u016f vl\u00e1kniny pro jej\u00ed zdrav\u00ed prosp\u011b\u0161n\u00e9 \u00fa\u010dinky. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/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>Zam\u011b\u0159te se proto na celozrnn\u00e9 obiloviny, lu\u0161t\u011bniny<\/strong>, neokrajovanou zeleninu a ovoce (okurka, jablko nebo dom\u00e1c\u00ed mrkev), o\u0159echy a sem\u00ednka. Ke slazen\u00ed m\u016f\u017eete vyu\u017e\u00edt i \u010dekankov\u00fd sirup, kter\u00fd je zhruba ze 70 % tvo\u0159en rozpustnou vl\u00e1kninou s n\u00e1zvem inulin. D\u00edky tomu obsahuje ve 100 gramech asi 5 gram\u016f cukru.<\/li>\n\n\n\n<li><strong>S\u00e1hnout m\u016f\u017eete i po dopl\u0148c\u00edch stravy s&nbsp;vl\u00e1kninou.<\/strong> Mezi nejzn\u00e1m\u011bj\u0161\u00ed pat\u0159\u00ed vl\u00e1knina z&nbsp;jitrocele indick\u00e9ho zn\u00e1m\u00e1 sp\u00ed\u0161e pod jm\u00e9nem <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium.<\/a> Mezi dal\u0161\u00ed zaj\u00edmav\u00e9 zdroje pat\u0159\u00ed nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/jablecna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jable\u010dn\u00e1 vl\u00e1knina.<\/a> Oba zdroje vl\u00e1kniny se m\u016f\u017eou hodit nap\u0159\u00edklad do ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f, ovesn\u00e9 ka\u0161e nebo sn\u00edda\u0148ov\u00fdch cere\u00e1li\u00ed s&nbsp;ml\u00e9kem.&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Vzpom\u00edn\u00e1te na glukomanan?<\/strong> To je ten druh vl\u00e1kniny, kter\u00e1 na sebe dok\u00e1\u017ee nav\u00e1zat a\u017e 50x v\u00edce vody, ne\u017e je jeho hmotnost, a zv\u011bt\u0161it tak objem v&nbsp;za\u017e\u00edvac\u00edm traktu. D\u00edky tomu pat\u0159\u00ed mezi st\u00e1le popul\u00e1rn\u011bj\u0161\u00ed dopl\u0148ky stravy k&nbsp;podpo\u0159e hubnut\u00ed. Pokud v\u00e1m vad\u00ed jeho chu\u0165, s\u00e1hn\u011bte po <a href=\"https:\/\/gymbeam.cz\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glukomananu v&nbsp;kapsl\u00edch.<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>Dokonce i EFSA (Evropsk\u00fd \u00fa\u0159ad pro bezpe\u010dnost potravin) schv\u00e1lil v\u00fd\u017eivov\u00e9 tvrzen\u00ed pro glukomanan:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Glukomanan v kontextu energeticky omezen\u00e9 stravy p\u0159isp\u00edv\u00e1 k&nbsp;hubnut\u00ed. <\/em>P\u0159i denn\u00edm p\u0159\u00edjmu alespo\u0148 3 gram\u016f glukomananu.<\/li>\n\n\n\n<li><em>Glukomanan p\u0159isp\u00edv\u00e1 k udr\u017een\u00ed norm\u00e1ln\u00ed hladiny cholesterolu v krvi. <\/em>P\u0159i denn\u00edm p\u0159\u00edjmu alespo\u0148 4 gram\u016f glukomananu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-1124x749.jpg\" alt=\"Jak j\u00edst v\u00edce vl\u00e1kniny a snadn\u011bji hubnout? M\u016f\u017ee pomoci i psyllium.\" class=\"wp-image-210048\" style=\"width:843px;height:562px\" title=\"Jak j\u00edst v\u00edce vl\u00e1kniny a snadn\u011bji hubnout? M\u016f\u017ee pomoci i psyllium.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Nepijte_prazdne_kalorie_a_naucte_se_sladit_chytre_za_mene_kalorii\"><\/span>6. Nepijte pr\u00e1zdn\u00e9 kalorie a nau\u010dte se sladit chyt\u0159e za m\u00e9n\u011b kalori\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00e1t si protein k&nbsp;dopln\u011bn\u00ed b\u00edlkovin nebo meal replacement k&nbsp;nahrazen\u00ed jednoho denn\u00edho j\u00eddla je v&nbsp;pohod\u011b. Ale pravideln\u011b vyp\u00edt litr Coca Coly nebo jin\u00fdch slazen\u00fdch limon\u00e1d u\u017e v&nbsp;pohod\u011b nen\u00ed. Zcela zbyte\u010dn\u011b tak do sebe dost\u00e1v\u00e1te energii, kterou obsahuje takov\u00fd pr\u016fm\u011brn\u00fd ob\u011bd. Stav\u011bjte sv\u016fj pitn\u00fd re\u017eim na vod\u011b a co nejv\u00edce omezte <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tekut\u00e9 kalorie.<\/a>&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nem\u016f\u017eete bez sladk\u00e9 chuti existovat?<\/strong> Pak se nau\u010dte sladit chyt\u0159e a t\u0159eba i bez kalori\u00ed. Sta\u010d\u00ed v\u00e1m k&nbsp;tomu, kdy\u017e <strong>alespo\u0148 \u010d\u00e1ste\u010dn\u011b nahrad\u00edte cukr<\/strong> nap\u0159\u00edklad bezkalorick\u00fdm sladidlem <a href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">erythritolem<\/a>, kter\u00e9 m\u00e1 t\u00e9m\u011b\u0159 stejnou sladivost jako cukr a p\u0159irozen\u011b se vyskytuje v&nbsp;n\u011bkter\u00fdch druz\u00edch ovoce. S\u00e1hnout m\u016f\u017eete i po <a href=\"https:\/\/gymbeam.cz\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitolu<\/a>, \u010dekankov\u00e9m sirupu, <a href=\"https:\/\/gymbeam.cz\/stevie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u00e9vii<\/a> nebo bezkalorick\u00fdch sirupech k dozdoben\u00ed pala\u010dinek nebo dal\u0161\u00edch sladk\u00fdch dobrot. Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce tip\u016f, jak si u\u017e\u00edvat sladk\u00e9 chuti a nep\u0159ibrat, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-mlsat-a-nepribirat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 tip\u016f, jak mlsat a nep\u0159ib\u00edrat.<\/strong><\/a><\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-1124x750.jpg\" alt=\"Jak sladit chyt\u0159e za m\u00e9n\u011b kalori\u00ed? Pom\u016f\u017ee erythritol, xylitol, st\u00e9vie, bezakolorick\u00e9 sirupy nebo \u010dekankov\u00fd sirup.\" class=\"wp-image-210061\" style=\"width:843px;height:563px\" title=\"Jak sladit chyt\u0159e za m\u00e9n\u011b kalori\u00ed? Pom\u016f\u017ee erythritol, xylitol, st\u00e9vie, bezakolorick\u00e9 sirupy nebo \u010dekankov\u00fd sirup.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Kontrolujte_porce_jidel_a_neuzobavejte\"><\/span>7. Kontrolujte porce j\u00eddel a neuzob\u00e1vejte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-749x1124.jpg\" alt=\"Nau\u010dte se zvl\u00e1dat kalorick\u00fd deficit. Kontrolujte porce j\u00eddel a neuzob\u00e1vejte.\" class=\"wp-image-210185\" title=\"Nau\u010dte se zvl\u00e1dat kalorick\u00fd deficit. Kontrolujte porce j\u00eddel a neuzob\u00e1vejte.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322.jpg 1413w\" 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<p>Kdy\u017e p\u0159ijde \u0159e\u010d na odhadov\u00e1n\u00ed kalorick\u00e9ho p\u0159\u00edjmu, tak i nutri\u010dn\u00ed terapeuti a v\u00fd\u017eivov\u00ed specialist\u00e9 si mysl\u00ed, \u017ee p\u0159ij\u00edmaj\u00ed m\u00e9n\u011b energie ne\u017e ve skute\u010dnosti. Dobr\u00fdm nutri\u010dn\u00edm kurzem je absolvovat alespo\u0148 dvout\u00fddenn\u00ed v\u00e1\u017een\u00ed potravin a zapisov\u00e1n\u00ed do nutri\u010dn\u00edch aplikac\u00ed typu <a href=\"https:\/\/www.myfitnesspal.com\/\">MyFitnessPal<\/a> nebo <a href=\"https:\/\/www.yazio.com\/en\">Yazio.<\/a> Z\u00edsk\u00e1te tak daleko v\u011bt\u0161\u00ed p\u0159ehled o sv\u00e9m j\u00eddle a nemus\u00edte se st\u00e1t otrokem po\u010d\u00edt\u00e1n\u00ed kalori\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A co d\u011blat, kdy\u017e se v\u00e1m do toho nechce?<\/strong> Ud\u011blejte si v&nbsp;j\u00eddle syst\u00e9m, kter\u00fd v\u00e1m vyhovuje. Odrazit se m\u016f\u017eete od <strong>2\u20133 v\u011bt\u0161\u00edch j\u00eddel vhodn\u011b dopln\u011bn\u00fdch o <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-by-mela-obsahovat-vyvazena-svacina-a-jak-zdrave-nahradit-kaloricke-snacky\/\"><strong>sva\u010diny<\/strong><\/a> a <strong>za\u010dn\u011bte pou\u017e\u00edvat men\u0161\u00ed tal\u00ed\u0159e.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V&nbsp;modern\u00ed spole\u010dnosti je v\u0161echno st\u00e1le v\u011bt\u0161\u00ed. V\u011bt\u0161\u00ed balen\u00ed potravin nebo tal\u00ed\u0159e nevyj\u00edmaje. Jeden v\u00fdzkum ukazuje, \u017ee <strong>velikost dne\u0161n\u00edch tal\u00ed\u0159\u016f je a\u017e o 44 % v\u011bt\u0161\u00ed, ne\u017e tomu bylo v&nbsp;roce 1990. <\/strong>A v\u011bt\u0161\u00ed tal\u00ed\u0159e vedou k&nbsp;v\u011bt\u0161\u00edmu energetick\u00e9mu p\u0159\u00edjmu, a t\u00edm p\u00e1dem i n\u00e1r\u016fstu hmotnosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zkuste to naopak a alespo\u0148 k 1\u20132 denn\u00edm j\u00eddl\u016fm si naserv\u00edrujte j\u00eddlo na men\u0161\u00ed tal\u00ed\u0159.<\/strong> A pokud budete m\u00edt po j\u00eddle st\u00e1le hlad, jednodu\u0161e si trochu p\u0159idejte. Pamatujte ale na to, \u017ee chv\u00edli trv\u00e1 ne\u017e se dostav\u00ed sign\u00e1l, \u017ee u\u017e &#8220;m\u00e1te dost.&#8221; Ne\u017e si p\u0159id\u00e1te, po\u010dkejte alespo\u0148 p\u00e1r minut a t\u0159eba zjist\u00edte, \u017ee vlastn\u011b u\u017e hlad nem\u00e1te. M\u016f\u017ee to b\u00fdt lep\u0161\u00ed strategie ne\u017e si naserv\u00edrovat porci, kter\u00e1 v\u00e1s utlum\u00ed a jste tak zral\u00ed akor\u00e1t na gau\u010dink. <span style=\"color:#ff6600\" class=\"tadv-color\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak v\u00e1m u\u017edibov\u00e1n\u00ed b\u011bhem dne m\u016f\u017ee br\u00e1nit v&nbsp;hubnut\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak v\u00e1m u\u017edibov\u00e1n\u00ed br\u00e1n\u00ed hubnout? 11 snadn\u00fdch zp\u016fsob\u016f, jak dostat j\u00eddlo pod kontrolu.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Pouzivejte_chytre_olej_na_pripravu_jidel_a_zkuste_nizkokaloricke_omacky\"><\/span>8. Pou\u017e\u00edvejte chyt\u0159e olej na p\u0159\u00edpravu j\u00eddel a zkuste n\u00edzkokalorick\u00e9 om\u00e1\u010dky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak\u00e9koliv dietn\u00ed j\u00eddlo s&nbsp;n\u00edzk\u00fdm obsahem kalori\u00ed m\u016f\u017eete doslova zab\u00edt pou\u017eit\u00edm nadm\u011brn\u00e9ho mno\u017estv\u00ed oleje nebo majon\u00e9zy. P\u0159\u00edkladem za v\u0161echny m\u016f\u017ee b\u00fdt Caesar sal\u00e1t, kter\u00fd se m\u016f\u017ee energeticky vyrovnat takov\u00e9mu poctiv\u00e9mu hamburgeru. Ale budete se v&nbsp;tomto p\u0159\u00edpad\u011b c\u00edtit v\u00edce spokojeni po hamburgeru, nebo sal\u00e1tu?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K&nbsp;p\u0159\u00edprav\u011b j\u00eddel vyu\u017e\u00edvejte minim\u00e1ln\u00ed mno\u017estv\u00ed oleje, ide\u00e1ln\u00ed je v&nbsp;tomto pohledu <a href=\"https:\/\/gymbeam.cz\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olej ve spreji.<\/a> A m\u00edsto r\u016fzn\u00fdch vysoce kalorick\u00fdch om\u00e1\u010dek dejte \u0161anci <a href=\"https:\/\/gymbeam.cz\/omacky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bezkalorick\u00fdm om\u00e1\u010dk\u00e1m a sirup\u016fm.<\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-1124x749.jpg\" alt=\"Jak sn\u00ed\u017eit kalorie v j\u00eddle? Pou\u017e\u00edvejte olej ve spreji a bezkalorick\u00e9 om\u00e1\u010dky.\" class=\"wp-image-210100\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Sportujte_ale_ne_az_moc%E2%80%A6\"><\/span>9. Sportujte, ale ne a\u017e moc\u2026<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2-850x1124.jpg\" alt=\"Jak\u00fd sport je nejlep\u0161\u00ed na hubnut\u00ed?\" class=\"wp-image-210223\" title=\"Jak\u00fd sport je nejlep\u0161\u00ed na hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2-850x1124.jpg 850w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2-302x400.jpg 302w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2.jpg 1029w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/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<p><strong>Vhodn\u011b nastaven\u00e1 pohybov\u00e1 aktivita dok\u00e1\u017ee \u00fa\u010dinn\u011b bojovat i s&nbsp;chut\u011bmi.<\/strong> V&nbsp;t\u00e9to souvislosti je sklo\u0148ov\u00e1n zejm\u00e9na pozitivn\u00ed vliv silov\u00e9ho tr\u00e9ninku. Ale i vytrvalostn\u00ed sport nen\u00ed k&nbsp;zahozen\u00ed. Probl\u00e9mem je, kdy\u017e podstupujete nadm\u011brnou z\u00e1t\u011b\u017e v&nbsp;podob\u011b vytrvalostn\u00ed aktivity, kter\u00e1 naopak chu\u0165 k&nbsp;j\u00eddlu m\u016f\u017ee stimulovat. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bohu\u017eel <strong>mezi lidmi existuje velk\u00e1 variabilita,<\/strong> a proto na sob\u011b m\u016f\u017eete pozorovat klidn\u011b lehce odli\u0161n\u00fd efekt. Obecn\u011b se d\u00e1 \u0159\u00edci, \u017ee <strong>lid\u00e9, kte\u0159\u00ed pravideln\u011b sportuj\u00ed, mohou m\u00edt lep\u0161\u00ed nastaven\u00ed \u201evnit\u0159n\u00edho syst\u00e9mu stimuluj\u00edc\u00edho chu\u0165 k&nbsp;j\u00eddlu.\u201c<\/strong> Odrazit se m\u016f\u017eete nap\u0159\u00edklad od 2\u20134 silov\u00fdch tr\u00e9nink\u016f b\u011bhem t\u00fddne, kter\u00e9 vhodn\u011b dopln\u00edte obl\u00edbenou vytrvalostn\u00ed aktivitou nebo jin\u00fdm sportem. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pamatujte na to, \u017ee v p\u0159\u00edpad\u011b zam\u011b\u0159en\u00ed na silov\u00fd sport nen\u00ed pot\u0159eba to s vytrvalostn\u00edm tr\u00e9ninkem p\u0159eh\u00e1n\u011bt. Sta\u010dit v\u00e1m tak m\u016f\u017ee zhruba hodinov\u00e1 aerobn\u00ed aktivita v netr\u00e9ninkov\u00e9 dny a nap\u0159\u00edklad aktivn\u011b str\u00e1ven\u00fd v\u00edkend. <strong>Dostatek \u010dasu tak\u00e9 v\u011bnujte regeneraci,<\/strong> kterou t\u011blo po v\u011bt\u0161\u00ed z\u00e1t\u011b\u017ei bezpodm\u00edne\u010dn\u011b pot\u0159ebuje. Za n\u011bjak\u00fd \u010das se m\u016f\u017eete nau\u010dit &#8220;poslouchat sv\u00e9 t\u011blo&#8221; a pozn\u00e1te tak, kdy je \u010das na odpo\u010dinek m\u00edsto tr\u00e9ninku. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nezapom\u00ednejte ale i na <strong>co nejv\u00edce p\u0159irozen\u00e9ho pohybu b\u011bhem dne.<\/strong> To je toti\u017e jeden z&nbsp;nejd\u016fle\u017eit\u011bj\u0161\u00edch faktor\u016f, kter\u00fd rozhoduje o \u00fasp\u011b\u0161nosti hubnut\u00ed. Pokud v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je p\u0159i hubnut\u00ed t\u00edm nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Vice_spete\"><\/span>10. V\u00edce sp\u011bte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>&nbsp;A zase ten sp\u00e1nek. Fakt je ale tak d\u016fle\u017eit\u00fd, jinak bychom zhruba t\u0159etinu na\u0161ich \u017eivot\u016f nestr\u00e1vili ve sp\u00e1nku. Kdy\u017e bychom zapojili trochu fantazie, <strong>mohli bychom o sp\u00e1nku \u0159\u00edci, \u017ee je to jeden z&nbsp;nej\u00fa\u010dinn\u011bj\u0161\u00edch nakop\u00e1va\u010d\u016f i spalova\u010d\u016f tuku.<\/strong> Nedostatek sp\u00e1nku je \u00fazce spojen s&nbsp;nadv\u00e1hou a obezitou. Ovliv\u0148uje toti\u017e hormony hladu a sytosti (leptin &amp; ghrelin), kv\u016fli \u010demu\u017e m\u00e1te v\u011bt\u0161\u00ed chut\u011b na j\u00eddlo a c\u00edt\u00edte se po n\u011bm m\u00e9n\u011b spokojeni. A kdy\u017e jste nevyspal\u00ed, tak ani nem\u00e1te moc pomy\u0161len\u00ed na sport, \u017ee? To je jen p\u00e1r d\u016fvod\u016f z&nbsp;mnoha, pro\u010d byste m\u011bli <strong>v\u00edce sp\u00e1t.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[19\u201321]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dop\u0159ejte si proto ka\u017edou noc zhruba 7\u20139 hodin ni\u010d\u00edm neru\u0161en\u00e9ho a kvalitn\u00edho sp\u00e1nku.<\/strong> Uvid\u00edte, \u017ee se budete c\u00edtit i mnohem energi\u010dt\u011bji. <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-1124x749.jpg\" alt=\"Pro\u010d je p\u0159i hubnut\u00ed d\u016fle\u017eit\u00fd sp\u00e1nek?\" class=\"wp-image-210139\" style=\"width:843px;height:562px\" title=\"Pro\u010d je p\u0159i hubnut\u00ed d\u016fle\u017eit\u00fd sp\u00e1nek?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z&nbsp;toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>J\u00eddlo nen\u00ed jen oby\u010dejn\u00e9 palivo<\/strong>, aby se v\u00e1m dob\u0159e p\u0159em\u00fd\u0161lelo, sportovalo a cel\u00fd organismus tak n\u011bjak optim\u00e1ln\u011b fungoval. Je to mnohem v\u00edc. Proto nelze kalorick\u00fd deficit ch\u00e1pat tak, \u017ee m\u016f\u017eete j\u00edst cokoliv, zat\u00edmco v\u00e1m to bude sed\u011bt do maker. Ka\u017ed\u00e1 \u017eivina m\u00e1 sv\u016fj metabolick\u00fd osud p\u0159edur\u010den\u00fd a <strong>ide\u00e1ln\u00ed j\u00eddeln\u00ed\u010dek m\u00e1 zaru\u010dit dostatek <\/strong>v\u0161ech makro\u017eivin, vitamin\u016f, miner\u00e1ln\u00edch l\u00e1tek, stopov\u00fdch prvk\u016f, fytochemik\u00e1li\u00ed, probiotik, prebiotik a dal\u0161\u00edch biologicky aktivn\u00edch l\u00e1tek, kter\u00e9 maj\u00ed pozitivn\u00ed vliv na lidsk\u00e9 zdrav\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hubnut\u00ed a kalorick\u00fd deficit m\u016f\u017eete jednodu\u0161e podpo\u0159it dostate\u010dnou konzumac\u00ed vl\u00e1kniny z&nbsp;r\u016fzn\u00fdch zdroj\u016f, b\u00edlkovin, kontrolou porc\u00ed nebo t\u00edm, \u017ee sv\u00e9 <strong>kalorie nebudete zbyte\u010dn\u011b p\u00edt<\/strong>. Prakticky samoz\u0159ejmost\u00ed je <strong>pohybov\u00e1 aktivita a dostate\u010dn\u00fd sp\u00e1nek,<\/strong> kter\u00fd je kl\u00ed\u010dov\u00fd pro udr\u017een\u00ed dobr\u00e9ho zdrav\u00ed i \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A jak se s&nbsp;kalorick\u00fdm deficitem perete vy? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e rady a tipy. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te jej sd\u00edlen\u00edm, aby se i va\u0161i p\u0159\u00e1tele dozv\u011bd\u011bli, jak podpo\u0159it hubnut\u00ed a kalorick\u00fd deficit..<\/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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak zvl\u00e1dnout hubnut\u00ed a m\u00edt vlastn\u00ed \u017eivot ani\u017e byste se stali otroky po\u010d\u00edt\u00e1n\u00ed kalori\u00ed? V \u010dl\u00e1nku najdete 10 tip\u016f, kter\u00e9 v\u00e1m jednodu\u0161e pomohou doc\u00edlit kalorick\u00e9ho deficitu a \u00fasp\u011b\u0161n\u011b zhubnout.<\/p>\n","protected":false},"author":65,"featured_media":209944,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6453,6369,6681,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-209869","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-cviceni","9":"tag-hubnuti","10":"tag-kalorie-cs","11":"tag-strava-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kalorick\u00fd deficit: Jak hubnout a m\u00edt i sv\u016fj vlastn\u00ed \u017eivot? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak rychle a trvale zhubnout? 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