{"id":217687,"date":"2021-02-27T10:51:19","date_gmt":"2021-02-27T09:51:19","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=217687"},"modified":"2024-05-28T12:16:22","modified_gmt":"2024-05-28T10:16:22","slug":"deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/","title":{"rendered":"Deficitul caloric: Cum s\u0103 pierde\u021bi \u00een greutate \u0219i totu\u0219i s\u0103 v\u0103 tr\u0103i\u021bi via\u021ba?"},"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.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/#Mancarea_este_o_sursa_de_energie_dar_si_de_nutrienti_importanti_si_necesari_pentru_promovarea_sanatatii\" title=\"M\u00e2ncarea este o surs\u0103 de energie, dar \u0219i de nutrien\u021bi importan\u021bi \u0219i necesari pentru promovarea s\u0103n\u0103t\u0103\u021bii.\">M\u00e2ncarea este o surs\u0103 de energie, dar \u0219i de nutrien\u021bi importan\u021bi \u0219i necesari pentru promovarea s\u0103n\u0103t\u0103\u021bii.<\/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.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/#Chiar_si_atunci_cand_sunteti_in_deficit_caloric_puteti_manca_mai_mult_si_puteti_pierde_in_greutate_cu_incredere\" title=\"Chiar \u0219i atunci c\u00e2nd sunte\u021bi \u00een deficit caloric, pute\u021bi m\u00e2nca mai mult \u0219i pute\u021bi pierde \u00een greutate cu \u00eencredere\">Chiar \u0219i atunci c\u00e2nd sunte\u021bi \u00een deficit caloric, pute\u021bi m\u00e2nca mai mult \u0219i pute\u021bi pierde \u00een greutate cu \u00eencredere<\/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.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/#Cum_sa_gestionati_cu_succes_deficitul_caloric_si_pierderea_in_greutate\" title=\"Cum s\u0103 gestiona\u021bi cu succes deficitul caloric \u0219i pierderea \u00een greutate?\">Cum s\u0103 gestiona\u021bi cu succes deficitul caloric \u0219i pierderea \u00een greutate?<\/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.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/#1_Mancati_mai_multe_legume_fructe_si_alte_alimente_cu_densitate_redusa_de_energie\" title=\"1. M\u00e2nca\u021bi mai multe legume, fructe \u0219i alte alimente cu densitate redus\u0103 de energie\">1. M\u00e2nca\u021bi mai multe legume, fructe \u0219i alte alimente cu densitate redus\u0103 de energie<\/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.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/#2_Incercati_mancaruri_cu_un_continut_scazut_de_calorii\" title=\"2. \u00cencerca\u021bi m\u00e2nc\u0103ruri cu un con\u021binut sc\u0103zut de calorii\">2. \u00cencerca\u021bi m\u00e2nc\u0103ruri cu un con\u021binut sc\u0103zut de calorii<\/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.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/#3_Focusati-va_pe_aportul_de_proteine\" title=\"3. Focusa\u021bi-v\u0103 pe aportul de proteine\">3. Focusa\u021bi-v\u0103 pe aportul de proteine<\/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.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/#4_Inlocuiti_partial_garniturile_cu_alternative_vegetale\" title=\"4. \u00cenlocui\u021bi par\u021bial garniturile cu alternative vegetale\">4. \u00cenlocui\u021bi par\u021bial garniturile cu alternative vegetale<\/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.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/#5_Asigurati-va_un_aport_corespunzator_de_fibre\" title=\"5. Asigura\u021bi-v\u0103 un aport corespunz\u0103tor de fibre\">5. Asigura\u021bi-v\u0103 un aport corespunz\u0103tor de fibre<\/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.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/#6_Nu_consumati_calorii_goale_din_bauturi_si_invatati_cum_sa_gestionati_indulcitorii_pentru_mai_putine_calorii\" title=\"6. Nu consuma\u021bi calorii goale din b\u0103uturi \u0219i \u00eenv\u0103\u021ba\u021bi cum s\u0103 gestiona\u021bi \u00eendulcitorii pentru mai pu\u021bine calorii.\">6. Nu consuma\u021bi calorii goale din b\u0103uturi \u0219i \u00eenv\u0103\u021ba\u021bi cum s\u0103 gestiona\u021bi \u00eendulcitorii pentru mai pu\u021bine calorii.<\/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.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/#7_Controlati-va_portiile_de_mancare_si_nu_consumati_gustari_in_exces\" title=\"7. Controla\u021bi-v\u0103 por\u021biile de m\u00e2ncare \u0219i nu consuma\u021bi gust\u0103ri \u00een exces\">7. Controla\u021bi-v\u0103 por\u021biile de m\u00e2ncare \u0219i nu consuma\u021bi gust\u0103ri \u00een exces<\/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.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/#8_Folositi_cu_intelepciune_uleiul_de_gatit_si_incercati_sosurile_cu_un_continut_scazut_de_calorii\" title=\"8. Folosi\u021bi cu \u00een\u021belepciune uleiul de g\u0103tit \u0219i \u00eencerca\u021bi sosurile cu un con\u021binut sc\u0103zut de calorii\">8. Folosi\u021bi cu \u00een\u021belepciune uleiul de g\u0103tit \u0219i \u00eencerca\u021bi sosurile cu un con\u021binut sc\u0103zut de calorii<\/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.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/#9_Antrenati-va_dar_nu_duceti_acest_lucru_la_extrem_%E2%80%A6\" title=\"9. Antrena\u021bi-v\u0103, dar nu duce\u021bi acest lucru la extrem &#8230;\">9. Antrena\u021bi-v\u0103, dar nu duce\u021bi acest lucru la extrem &#8230;<\/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.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/#10_Dormiti_mai_mult\" title=\"10. Dormi\u021bi mai mult\">10. Dormi\u021bi mai mult<\/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.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Deficitul caloric este o cerin\u021b\u0103 de baz\u0103 pentru a pierde \u00een greutate cu succes. De\u0219i, din p\u0103cate, multe persoane se concentreaz\u0103 pe eliminarea glutenului \u0219i a produselor lactate, \u00eencerc\u00e2nd s\u0103 consume doar \u201ealimente permise\u201d \u00een cadrul dietei lor, <strong>legea termodinamicii exprimat\u0103 de echilibrul energetic nu poate fi p\u0103c\u0103lit\u0103<\/strong>. Deficitul caloric poate fi asem\u0103nat cu via\u021ba extraterestr\u0103. Toat\u0103 lumea crede \u00eentr-un fel sau altul c\u0103 aceasta exist\u0103, dar nimeni nu a v\u0103zut de fapt cu ochii lor. Desigur, dac\u0103 lua\u021bi \u00een considerare macronutrien\u021bii, pute\u021bi s\u0103-i vede\u021bi \u00een indirect \u00eentr-o aplica\u021bie nutri\u021bional\u0103. \u00cen articolul de ast\u0103zi, v\u0103 vom ar\u0103ta ce este de fapt deficitul caloric, cum s\u0103 recunoa\u0219te\u021bi dac\u0103 v\u0103 afla\u021bi \u00eentr-un deficit caloric \u0219i, cel mai important, <strong>cum s\u0103 \u00eel gestiona\u021bi f\u0103r\u0103 a mai num\u0103ra caloriile.<\/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=\"Mancarea_este_o_sursa_de_energie_dar_si_de_nutrienti_importanti_si_necesari_pentru_promovarea_sanatatii\"><\/span>M\u00e2ncarea este o surs\u0103 de energie, dar \u0219i de nutrien\u021bi importan\u021bi \u0219i necesari pentru promovarea s\u0103n\u0103t\u0103\u021bii.<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=\"Cums s\u0103 gestiona\u021bi deficitul caloric \u0219i s\u0103 pierde\u021bi \u00een greutate?\" class=\"wp-image-209970\" title=\"How to manage caloric deficit and lose weight?\" 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>Alimentele con\u021bin energie, dar \u0219i vitamine, minerale, substan\u021be biologic active cum ar fi antioxidan\u021bii \u0219i, probabil, substan\u021be care \u00eenc\u0103 trebuie descoperite. <strong>Este foarte simplu s\u0103 privim m\u00e2ncarea doar ca pe o surs\u0103 de energie<\/strong>. Organismul nu este un motor ce func\u021bioneaz\u0103 cu combustibil \u0219i despre care \u0219tim clar c\u00e2\u021bi kilometri poate parcurge \u201ela vitez\u0103 maxim\u0103\u201d. Organismul este incredibil de complex \u0219i dinamic \u0219i se bazeaz\u0103 pe aportul de nutrien\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00centr-un fel, m\u00e2ncarea este asem\u0103n\u0103toare cu un factor declan\u0219ator pentru reac\u021biile biochimice specifice din organism, care sunt destul de diferite pentru fiecare macronutrient \u00een parte. De exemplu, <strong>carbohidra\u021bii sunt, \u00een principal, o surs\u0103 de energie \u0219i proteine; pe de alt\u0103 parte, ace\u0219tia sunt esen\u021biali pentru dezvoltarea \u0219i men\u021binerea masei musculare <\/strong>sau ca element de baz\u0103 pentru celulele sistemului imunitar. <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>Fiecare mas\u0103 pe care o consum\u0103m<\/strong> are un impact asupra modului \u00een care ne sim\u021bim pe termen scurt \u0219i asupra modului \u00een care ar\u0103t\u0103m pe termen lung. \u00cen plus, aceasta afecteaz\u0103 \u0219i s\u0103n\u0103tatea. M\u00e2ncarea ar trebui s\u0103 ne ajute \u00een mod cuprinz\u0103tor s\u0103 fim c\u00e2t mai s\u0103n\u0103to\u0219i posibil, s\u0103 sus\u021binem performan\u021ba sportiv\u0103 \u0219i s\u0103 ne ajut\u0103m pe noi \u00een\u0219ine s\u0103 ducem o via\u021b\u0103 lung\u0103 \u0219i activ\u0103. Prin urmare, nu are niciun sens s\u0103 adopt\u0103m, spre exemplu, stilul IIFYM (diet\u0103 flexibil\u0103), unde nu conteaz\u0103 calitatea alimentelor, ci \u201epomparea macronutrien\u021bilor\u201d. Dac\u0103 v\u0103 intereseaz\u0103 modul \u00een care v\u0103 pute\u021bi r\u0103sf\u0103\u021ba, spre exemplu, cu un hamburger \u0219i s\u0103 pierde\u021bi \u00een greutate, citi\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/\" target=\"_blank\" aria-label=\"Cum s\u0103 m\u00e2nca\u021bi pizza, dulciuri \u0219i totu\u0219i s\u0103 pierde\u021bi \u00een greutate datorit\u0103 dietei iifym? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 m\u00e2nca\u021bi pizza, dulciuri \u0219i totu\u0219i s\u0103 pierde\u021bi \u00een greutate datorit\u0103 dietei IIFYM?<\/a><\/strong><\/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=\"Chiar_si_atunci_cand_sunteti_in_deficit_caloric_puteti_manca_mai_mult_si_puteti_pierde_in_greutate_cu_incredere\"><\/span>Chiar \u0219i atunci c\u00e2nd sunte\u021bi \u00een deficit caloric, pute\u021bi m\u00e2nca mai mult \u0219i pute\u021bi pierde \u00een greutate cu \u00eencredere<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu este nimic complicat sau magic la mijloc. Atunci c\u00e2nd \u00eenlocui\u021bi alimentele procesate industrial, care au de obicei o cantitate mare de energie \u00eentr-un volum mic, <strong>ve\u021bi reduce aproape f\u0103r\u0103 s\u0103 observa\u021bi aportul de energie \u00een timp ce v\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi alimenta\u021bia<\/strong>. \u00cen general, oamenii sunt destul de surprin\u0219i de cantitatea de alimente pe care o pot m\u00e2nca \u00een timp ce continu\u0103 s\u0103 sl\u0103beasc\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum arat\u0103 acest lucru \u00een realitate?<\/strong> Andrei \u0219i Paul sunt doi prieteni care ies destul de des \u00een ora\u0219 s\u0103 ia masa. De obicei, Andrei nu \u021bine at\u00e2t de mult la dieta lui, a\u0219a c\u0103 ajunge de obicei \u00eentr-un fast-food cu bombe calorice, \u00een timp ce Paul se g\u00e2nde\u0219te la ceea ce m\u0103n\u00e2nc\u0103 \u0219i, datorit\u0103 acestui fapt, este capabil s\u0103 fac\u0103 alegeri s\u0103n\u0103toase chiar \u0219i \u00eentr-un restaurant de tip fast-food.<\/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>Andrei comand\u0103 de la <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.mcdonalds.com\/us\/en-us\/about-our-food\/nutrition-calculator.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>McDonalds<\/strong><\/a><strong>:<\/strong> Double Big Tasty Bacon (1022 kcal) cu o por\u021bie mare de cartofi (434 kcal) \u0219i 0.5 l de Coca Cola (208 kcal). Asta \u00eenseamn\u0103 <strong>1,684 kcal pentru Andrei<\/strong> \u0219i un aport caloric aproape complet pentru tot restul zilei.<\/li>\n\n\n\n<li><strong>Paul comand\u0103 de la <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.mcdonalds.com\/us\/en-us\/about-our-food\/nutrition-calculator.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>McDonalds<\/strong><\/a><strong>:<\/strong> McWrap cu <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a> la gr\u0103tar (363 kcal) \u0219i salat\u0103 Caesar cu pui la gr\u0103tar (209 kcal), 0.5 l de Coca Cola Zero (0 kcal) \u0219i un espresso (0) la pr\u00e2nz. Asta \u00eenseamn\u0103 <strong>572 kcal pentru Paul<\/strong> \u0219i premiul pentru &#8221;O alegere corect\u0103 \u00een alimenta\u021bie&#8221;.<\/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>Unde este diferen\u021ba?<\/strong> \u00cen principal \u00een 1.112 kcal, con\u021binutul de nutrien\u021bi individuali \u0219i, de asemenea, \u00een senza\u021bia ob\u021binut\u0103 dup\u0103 mas\u0103. Dup\u0103 pr\u00e2nz, Andrei se simte destul de obosit \u0219i f\u0103r\u0103 energie, \u00een timp ce Paul se simte bine \u0219i poate continua s\u0103 lucreze. <strong>Iar dac\u0103 ave\u021bi impresia c\u0103 v\u0103 pute\u021bi \u201eantrena\u201d pur \u0219i simplu pentru a sc\u0103pa de caloriile acumulare \u00een urma deciziilor proaste referitoare la diet\u0103, v\u0103 \u00een\u0219ela\u021bi<\/strong>. Pentru ca o femeie cu o greutate de 65 de kilograme (143 lbs) \u0219i un b\u0103rbat de 80 de kilograme (176 lbs) s\u0103 ard\u0103 caloriile con\u021binute de masa lui Andrei, femeia ar trebui s\u0103 alerge la o vitez\u0103 medie de 10 km\/h timp de aproximativ 2,5 ore iar b\u0103rbatul pu\u021bin peste 2 ore. Este mult mai bine s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi conform nevoilor voastre, dec\u00e2t s\u0103 \u00eencerca\u021bi s\u0103 faci exerci\u021bii suplimentare pentru a sc\u0103pa de excesul de energie c\u00e2\u0219tigat.<\/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=\"Cum s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos \u00eentr-un restaurant fast-food?\" class=\"wp-image-209983\" style=\"width:843px;height:527px\" title=\"How to eat healthy in a fast food restaurant?\" 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=\"Cum_sa_gestionati_cu_succes_deficitul_caloric_si_pierderea_in_greutate\"><\/span>Cum s\u0103 gestiona\u021bi cu succes deficitul caloric \u0219i pierderea \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd organismul se afl\u0103 \u00eentr-un deficit caloric, acesta recurge la rezervele de energie pe care le are la dispozi\u021bie. <strong>Scopul pierderii \u00een greutate este de a activa \u021besutul adipos, de a-l arde pentru energie \u0219i de a sc\u0103pa de el.<\/strong> Exist\u0103 mai multe modalit\u0103\u021bi de a sus\u021bine acest lucru, care s\u0103 v\u0103 ajute s\u0103 persevera\u021bi. Re\u021bine\u021bi c\u0103 <strong>deficitul caloric prea mare este la fel de d\u0103un\u0103tor ca \u0219i cel prea mic<\/strong>. Un deficit caloric de aproximativ 15-20% din aportul curent de energie este considerat durabil pe termen lung. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 v\u0103 calcula\u021bi aportul de energie pentru pierderea \u00een greutate, v\u0103 va fi de folos calculatorul online din articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Calculator online pentru aportul de energie \u0219i macronutrien\u021bi<\/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_Mancati_mai_multe_legume_fructe_si_alte_alimente_cu_densitate_redusa_de_energie\"><\/span>1. M\u00e2nca\u021bi mai multe legume, fructe \u0219i alte alimente cu densitate redus\u0103 de energie<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=\"How to eat more and still lose weight?\" class=\"wp-image-210166\" title=\"How to eat more and still lose weight?\" 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>Mai sus am deschis subiectul densit\u0103\u021bii energetice. Practic, aceasta este cantitatea de energie pe unitate de greutate. <strong>Care dintre cele dou\u0103 are mai multe calorii, 100 de grame de ciocolat\u0103 sau 100 de grame de mere?<\/strong> Intuitiv, \u0219ti\u021bi c\u0103 este vorba despre ciocolat\u0103, dar <strong>\u0219tia\u021bi c\u0103, diferen\u021ba poate fi de aproximativ 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>Aportul adecvat de fructe \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a> este asociat cu un proces de sl\u0103bire mai eficient. Este posibil s\u0103 v\u0103 \u00eentreba\u021bi dac\u0103 acest lucru se datoreaz\u0103 con\u021binutului relativ sc\u0103zut de energie \u0219i densit\u0103\u021bii sc\u0103zute de energie. Nu, <strong>fructele \u0219i legumele sunt o surs\u0103 bogat\u0103 de fibre<\/strong>, ceea ce v\u0103 va face s\u0103 v\u0103 sim\u021bi\u021bi mai s\u0103tui dup\u0103 mas\u0103 \u0219i, astfel, s\u0103 m\u00e2nca\u021bi mai pu\u021bine alimente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Fibrele solubile \u00eencetinesc \u0219i digestia<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103 nivelul de zah\u0103r din s\u00e2nge va cre\u0219te \u00eencet \u0219i nu ve\u021bi sim\u021bi senza\u021bia de foame la scurt timp dup\u0103 mas\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Indicat este s\u0103 m\u00e2nca\u021bi cel pu\u021bin 400 de grame de legume \u0219i 200 de grame de fructe pe zi<\/strong>. Re\u021bine\u021bi c\u0103 fructele ar trebui consumate \u00een principal sub form\u0103 solid\u0103, nu transformate \u00een b\u0103uturi. \u00cencerca\u021bi s\u0103 include\u021bi <strong>mai multe salate de legume sau legume fermentate<\/strong> \u00een alimenta\u021bia voastr\u0103. Exist\u0103 at\u00e2t de multe variante diferite, \u00eenc\u00e2t pute\u021bi \u00eencerca chiar \u0219i kimchi-ul coreean, ce devine din ce \u00een ce mai popular.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Datorit\u0103 probioticelor (bacterii prietenoase) \u0219i a prebioticelor (fibre dietetice pentru bacteriile prietenoase) con\u021binute \u00een produs, <strong>ve\u021bi beneficia \u0219i de compozi\u021bia microbiomului \u0219i de o digestie s\u0103n\u0103toas\u0103<\/strong>. \u00cen plus, compozi\u021bia microbiomului poate avea un impact \u0219i asupra pierderii \u00een greutate sau a sistemului imunitar \u0219i sus\u021bine mecanismul de ap\u0103rare al organismului \u00eempotriva bolilor. <span class=\"tadv-color\" style=\"color: #ff6600\">[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_Incercati_mancaruri_cu_un_continut_scazut_de_calorii\"><\/span>2. \u00cencerca\u021bi m\u00e2nc\u0103ruri cu un con\u021binut sc\u0103zut de calorii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De ce s\u0103 face\u021bi acest lucru \u0219i ce \u00eenseamn\u0103 mai exact? Secretul felurilor de m\u00e2ncare cu aproape zero calorii const\u0103 \u00een materia prim\u0103 sub form\u0103 de f\u0103in\u0103 konjac f\u0103r\u0103 gluten, ce provine din planta Amorphophallus konjac. Prin urmare, <strong>garniturile tip ZERO con\u021bin fibre solubile numite glucomanan<\/strong>, care, ca \u0219i alte tipuri de fibre solubile, se \u00eembin\u0103 cu apa din sistemul digestiv \u0219i, astfel, cre\u0219te volumul digestiei. Desigur, glucomananul v\u0103 ajut\u0103 s\u0103 v\u0103 sim\u021bi\u021bi mai s\u0103tui dup\u0103 mas\u0103, deoarece se poate \u00eembina cu <strong>p\u00e2n\u0103 la 50 de ori mai mult\u0103 ap\u0103 dec\u00e2t greutatea sa<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Pute\u021bi \u00eencerca, spre exemplu, <a href=\"https:\/\/gymbeam.ro\/bio-zero-noodles-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Noodles,&nbsp;<\/a><a href=\"https:\/\/gymbeam.ro\/bio-zero-rice-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Rice<\/a> sau <a href=\"https:\/\/gymbeam.ro\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Spaghetti<\/a>. Dar nu uita\u021bi c\u0103 aceste produse au un gust specific \u0219i trebuie s\u0103 fie preg\u0103tite \u0219i condimentate corespunz\u0103tor. Iar dac\u0103 aceste variante tot nu v\u0103 mul\u021bumesc, alege\u021bi o abordare diferit\u0103.<\/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=\"Care garnituri au cea mai mic\u0103 cantitate de calorii?\" class=\"wp-image-210022\" style=\"width:843px;height:563px\" title=\"Which side dishes have the smallest amount of calories?\" 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_Focusati-va_pe_aportul_de_proteine\"><\/span>3. Focusa\u021bi-v\u0103 pe aportul de proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pe scurt, proteinele sunt un nutrient indispensabil \u00een multe domenii ale func\u021bion\u0103rii organismului uman. Ve\u021bi aprecia aportul crescut de proteine atunci c\u00e2nd ve\u021bi pierde \u00een greutate, \u00een special datorit\u0103 <strong>efectului s\u0103u pozitiv asupra senza\u021biei de sa\u021bietate dup\u0103 mas\u0103 \u0219i care v\u0103 poate ajuta, de asemenea, s\u0103 v\u0103 gestiona\u021bi poftele incontrolabile<\/strong>. Aportul adecvat de proteine v\u0103 protejeaz\u0103 \u0219i masa muscular\u0103 \u0219i contribuie, de asemenea, la mecanismul optim de ap\u0103rare a organismului. <span style=\"color: #ff6600\" class=\"tadv-color\">[1] [12\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dintre to\u021bi nutrien\u021bii, proteinele au cel mai mare efect termic. Acest lucru \u00eenseamn\u0103 c\u0103 organismul consum\u0103 aproximativ 20-30% din con\u021binutul de energie pentru metabolismul lor, \u00een func\u021bie de tipul de proteine. <strong>Din 100 kcal, ve\u021bi primi \u00een realitate aproximativ 70-80 kcal.<\/strong> Astfel, aportul optim de proteine poate accelera metabolismul. Aportul zilnic de proteine ar trebui s\u0103 se \u00eencadreze \u00een intervalul de <strong>1,2-2 grame de proteine pe kilogram de greutate corporal\u0103, \u00een func\u021bie de activitatea fizic\u0103<\/strong>. V\u0103 pute\u021bi sus\u021bine aportul de proteine cu <a aria-label=\"proteine din zer (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din zer<\/a>&nbsp;de calitate sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine vegetale<\/a> \u0219i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/baton-proteic-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">batoane proteice<\/a>. Odat\u0103 cu oportunit\u0103\u021bile pe care lumea modern\u0103 le ofer\u0103, nu trebuie s\u0103 v\u0103 baza\u021bi doar pe surse de origine animal\u0103 pentru proteine. \u00cenlocuind cel pu\u021bin par\u021bial sursele animale cu cele vegetale, ve\u021bi beneficia de con\u021binutul ridicat de fibre \u0219i ve\u021bi ajuta \u0219i planeta reduc\u00e2nd aportul de carbon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi interesa\u021bi de unde pute\u021bi g\u0103si proteine, citi\u021bi articolul nostru intitulat&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru<\/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=\"28324,44248,8350,28792,46435,46912,46168,29956,6937,6935,46174,8234,7677\" ><\/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_Inlocuiti_partial_garniturile_cu_alternative_vegetale\"><\/span>4. \u00cenlocui\u021bi par\u021bial garniturile cu alternative vegetale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen cazul \u00een care trebuie s\u0103 reduce\u021bi con\u021binutul energetic al meselor zilnice mai mari, pute\u021bi apela din nou la legume. De data aceasta v\u0103 vom prezenta alimente cu care pute\u021bi reduce cel pu\u021bin par\u021bial sau pute\u021bi \u00eenlocui complet garniturile. \u00cenc\u0103 o dat\u0103, acest lucru \u00eenseamn\u0103 c\u0103 pute\u021bi m\u00e2nca mai mult cu mai pu\u021bine calorii.<\/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>Spaghete \u2192&nbsp; &nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/tag\/dovlecei\/\" class=\"ek-link\">dovlecei<\/a><\/strong>. Pe l\u00e2ng\u0103 \u00eenlocuirea spaghetelor clasice, pute\u021bi folosi \u0219i dovlecei sau ca ingredient \u00een re\u021betele de coacere, cum ar fi, spre exemplu, \u00een brownies. 100 de grame de dovlecei con\u021bin \u00een medie <strong>18 kcal.<\/strong><\/li>\n\n\n\n<li><strong>Orez \u2192&nbsp; &nbsp;conopid\u0103<\/strong>. Tot ce trebuie s\u0103 face\u021bi este s\u0103 toca\u021bi conopida pentru a ob\u021bine consisten\u021ba dorit\u0103 \u0219i apoi o pute\u021bi pr\u0103ji, de exemplu, cu o por\u021bie mic\u0103 de ulei \u0219i mirodenii pentru a-i oferi un gust mai special. 100 de grame de conopid\u0103 con\u021bin \u00een medie <strong>27 kcal.<\/strong><\/li>\n\n\n\n<li><strong>Cartofi pr\u0103ji\u021bi \u2192 \u021belin\u0103<\/strong>. Dac\u0103 v\u0103 plac foarte mult cartofii pr\u0103ji\u021bi, \u00eencerca\u021bi s\u0103 coace\u021bi \u021belin\u0103 \u00een cuptorul vostru de acas\u0103. Pur \u0219i simplu t\u0103ia\u021bi \u021belina sub form\u0103 de cartofi pr\u0103ji\u021bi \u0219i amesteca\u021bi-o \u00eentr-un castron cu un minim de ulei \u0219i condimente, \u00eentinde\u021bi-o pe o foaie de copt \u0219i pune\u021bi-o la cuptor. 100 de grame de \u021belin\u0103 con\u021bin \u00een medie <strong>35 kcal.<\/strong> Dac\u0103 nu v\u0103 place \u021belina, folosi\u021bi \u00een acela\u0219i mod cartofi obi\u0219nui\u021bi cu un minim de ulei \u0219i condimente dup\u0103 gust.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103, din orice motiv, exclude\u021bi produsele de patiserie din alimenta\u021bia voastr\u0103, pute\u021bi preg\u0103ti \u201echifle pentru hamburger\u201d din ciuperci portobello sau din c\u00e2teva frunze de salat\u0103 iceberg atunci c\u00e2nd preg\u0103ti\u021bi un hamburger. Nu exist\u0103 limite \u00een arta culinar\u0103 \u0219i depinde de voi cum v\u0103 \u201ejuca\u021bi\u201d cu m\u00e2ncarea.<\/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=\"Alimente cu ajutorul c\u0103rora pute\u021bi \u00eenlocui garniturile \u0219i v\u0103 pot ajuta s\u0103 sl\u0103bi\u021bi.\" class=\"wp-image-210035\" style=\"width:843px;height:562px\" title=\"Food which can replace side dishes and help you to lose weight\" 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_Asigurati-va_un_aport_corespunzator_de_fibre\"><\/span>5. Asigura\u021bi-v\u0103 un aport corespunz\u0103tor de fibre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aportul corespunz\u0103tor de fibre sus\u021bine o digestie s\u0103n\u0103toas\u0103, microbiomul \u0219i, de asemenea, pierderea \u00een greutate. \u00cen special, <strong>fibrele solubile favorizeaz\u0103 senza\u021bia de sa\u021bietate, \u00eencetinesc digestia<\/strong>, a\u0219a \u00eenc\u00e2t s\u0103 v\u0103 sim\u021bi\u021bi mai s\u0103tui dup\u0103 mas\u0103 \u0219i s\u0103 m\u00e2nca\u021bi mai pu\u021bine alimente. \u00cen general, se recomand\u0103 s\u0103 consuma\u021bi aproximativ 30 de grame de fibre pe zi pentru beneficiile sale \u00een s\u0103n\u0103tate. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Prin urmare, concentra\u021bi-v\u0103 pe cereale integrale, leguminoase<\/strong>, legume \u0219i fructe necojite (castrave\u021bi, m\u0103r sau morcov din produc\u021bia proprie), nuci \u0219i semin\u021be. Pute\u021bi folosi \u0219i sirop de cicoare pentru \u00eendulcire, al c\u0103rui con\u021binut reprezint\u0103 aproximativ 70% fibre solubile sub denumirea de inulin\u0103. \u00cen consecin\u021b\u0103, acesta con\u021bine aproximativ 5 grame de zah\u0103r \u00een 100 de grame de produs.<\/li>\n\n\n\n<li><strong>De asemenea, pute\u021bi apela \u0219i la suplimente alimentare care con\u021bin fibre.<\/strong> Printre cele mai populare se num\u0103r\u0103 fibra de Sand plantain, cunoscut\u0103 \u0219i sub denumirea de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium. <\/a><a href=\"https:\/\/gymbeam.ro\/fibre-de-mar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fibrele din m\u0103r <\/a>sunt, de asemenea, o idee interesant\u0103. Ambele surse de fibre pot fi utile, spre exemplu, pot fi ad\u0103ugate \u00een produsele lactate, \u00een fulgii de ov\u0103z sau \u00een cereale, pentru un mic dejun cu lapte.<\/li>\n\n\n\n<li><strong>V\u0103 aminti\u021bi de glucomanan?<\/strong> Acesta este tipul de fibr\u0103 care se poate \u00eembina cu p\u00e2n\u0103 la 50 de ori mai mult\u0103 ap\u0103 dec\u00e2t greutatea sa \u0219i, astfel, poate cre\u0219te volumul din tractul digestiv. Ca urmare, acesta este unul dintre suplimentele alimentare din ce \u00een ce mai populare pentru sus\u021binerea pierderii \u00een greutate. Dac\u0103 nu v\u0103 place gustul, pute\u021bi \u00eencerca&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/glucomannan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">capsulele de glucomannan.<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Chiar \u0219i EFSA (Autoritatea European\u0103 pentru Siguran\u021ba Alimentar\u0103) a aprobat urm\u0103toarele afirma\u021bii nutri\u021bionale despre glucomanan:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Glucomananul \u00een contextul unei alimenta\u021bii cu restric\u021bii energetice contribuie la pierderea \u00een greutate<\/em>, cu un aport zilnic de cel pu\u021bin 3 grame de glucomanan.<\/li>\n\n\n\n<li><em>Glucomannanul ajut\u0103 la men\u021binerea nivelului normal de colesterol din s\u00e2nge<\/em>, cu un aport zilnic de cel pu\u021bin 4 grame de glucomanan.<\/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=\"Cum s\u0103 m\u00e2nca\u021bi mai multe fibre \u0219i s\u0103 sl\u0103bi\u021bi mai u\u0219or? Psyllium ar putea fi de ajutor.\" class=\"wp-image-210048\" style=\"width:843px;height:562px\" title=\"How to eat more fiber and lose weight easier? Psyllium might be helpful.\" 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_Nu_consumati_calorii_goale_din_bauturi_si_invatati_cum_sa_gestionati_indulcitorii_pentru_mai_putine_calorii\"><\/span>6. Nu consuma\u021bi calorii goale din b\u0103uturi \u0219i \u00eenv\u0103\u021ba\u021bi cum s\u0103 gestiona\u021bi \u00eendulcitorii pentru mai pu\u021bine calorii.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Este \u00een regul\u0103 s\u0103 consuma\u021bi proteine pentru a v\u0103 aduce un aport de substan\u021be nutritive sau un \u00eenlocuitor de mas\u0103 pentru a \u00eenlocui o mas\u0103 zilnic\u0103. \u00cens\u0103 consumul regulat de Coca Cola sau alte b\u0103uturi r\u0103coritoare nu mai este \u00een regul\u0103. \u00cen mod inutil ve\u021bi ob\u021bine aceea\u0219i cantitate de energie pe care o con\u021bine un pr\u00e2nz mediu. Construi\u021bi-v\u0103 programul de hidratare consum\u00e2nd ap\u0103 \u0219i limita\u021bi c\u00e2t mai mult <a href=\"https:\/\/gymbeam.ro\/blog\/ce-sunt-caloriile-lichide-si-cum-va-impiedica-acestea-sa-pierdeti-in-greutate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">caloriile lichide<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Existen\u021ba voastr\u0103 nu are sens f\u0103r\u0103 \u00eendulcitori?<\/strong> Atunci trebuie s\u0103 \u00eenv\u0103\u021ba\u021bi cum s\u0103 \u00eei folosi\u021bi \u00een mod inteligent. Tot ce trebuie s\u0103 face\u021bi este <strong>s\u0103 \u00eenlocui\u021bi<\/strong>, spre exemplu, <strong>zah\u0103rul<\/strong> cu <a aria-label=\"erythrit (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/eritritol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">erythrit<\/a>, care are aproape acela\u0219i gust dulce \u0219i care se g\u0103se\u0219te \u00een mod natural \u00een unele fructe. De asemenea, pute\u021bi \u00eencerca <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/xilitol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitol<\/a>, sirop de cicoare, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/stevia\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stevia<\/a> sau siropuri f\u0103r\u0103 calorii pentru a da un gust dulce cl\u0103titelor sau altor deserturi. Dac\u0103 sunte\u021bi interesa\u021bi de mai multe sfaturi despre cum s\u0103 v\u0103 bucura\u021bi de dulciuri \u0219i s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi, citi\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">7 sfaturi despre cum s\u0103 m\u00e2nca\u021bI ce v\u0103 place f\u0103r\u0103 s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi<\/a><\/strong>.<\/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=\"Cum s\u0103 folosi\u021bi \u00een mod inteligent \u00eendulcitorii pentru mai pu\u021bine calorii? Eritritolul, xylitolul, stevia, siropurile f\u0103r\u0103 calorii sau siropul de cicoare v\u0103 vor fi de folos.\" class=\"wp-image-210061\" style=\"width:843px;height:563px\" title=\"Cum s\u0103 folosi\u021bi \u00een mod inteligent \u00eendulcitorii pentru mai pu\u021bine calorii? Eritritolul, xilitolul, stevia, siropurile f\u0103r\u0103 calorii sau siropul de cicoare v\u0103 vor fi de folos.\" 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_Controlati-va_portiile_de_mancare_si_nu_consumati_gustari_in_exces\"><\/span>7. Controla\u021bi-v\u0103 por\u021biile de m\u00e2ncare \u0219i nu consuma\u021bi gust\u0103ri \u00een exces<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=\"\u00cenva\u021ba\u021bi s\u0103 gestiona\u021bi deficitul caloric. Controla\u021bi por\u021biile de m\u00e2ncare \" class=\"wp-image-210185\" title=\"Learn to manage the caloric deficit. Control your food portions and do not nibble.\" 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>Atunci c\u00e2nd vine vorba de estimarea aportului caloric, chiar \u0219i terapeu\u021bii \u00een nutri\u021bie \u0219i nutri\u021bioni\u0219tii consider\u0103 despre ei \u00een\u0219i\u0219i c\u0103 au un consum mai mic de energie dec\u00e2t \u00een realitate. O modalitate bun\u0103 de a v\u0103 urm\u0103ri nutrien\u021bii este de a v\u0103 c\u00e2nt\u0103ri alimentele cel pu\u021bin dou\u0103 s\u0103pt\u0103m\u00e2ni \u0219i s\u0103 le nota\u021bi \u00een aplica\u021bii nutri\u021bionale, cum ar fi <a href=\"https:\/\/www.myfitnesspal.com\/\" class=\"ek-link\">MyFitnessPal<\/a> sau <a href=\"https:\/\/www.yazio.com\/en\" class=\"ek-link\">Yazio<\/a>. Acest lucru v\u0103 va oferi o imagine de ansamblu mult mai bun\u0103 asupra alimentelor consumate de voi \u0219i, astfel, evita\u021bi disconfortul num\u0103r\u0103rii caloriilor. <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>\u0218i dac\u0103 nu vre\u021bi s\u0103 face\u021bi acest lucru?<\/strong> Atunci crea\u021bi-v\u0103 un sistem alimentar care vi se potrive\u0219te. Pute\u021bi \u00eencepe cu <strong>2-3 mese principale, completate \u00een mod corespunz\u0103tor de <a href=\"https:\/\/gymbeam.ro\/blog\/ce-ar-trebui-sa-contina-o-gustare-echilibrata-si-cum-sa-inlocuiti-intr-un-mod-sanatos-gustarile-calorice\/\" class=\"ek-link\">gust\u0103ri<\/a>&nbsp;<\/strong>\u0219i <strong>\u00eencepe\u021bi s\u0103 folosi\u021bi por\u021bii mai mici.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen societatea modern\u0103, totul devine din ce \u00een ce mai mare, inclusiv ambalajele sau farfuriile. Un studiu arat\u0103 c\u0103 <strong>farfuriile din ziua de ast\u0103zi sunt cu p\u00e2n\u0103 la 44% mai mari dec\u00e2t \u00een 1990<\/strong>. Iar farfuriile mari duc la un aport mai mare de energie \u0219i, astfel, la o cre\u0219tere \u00een greutate. <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>\u00cencerca\u021bi reversul \u0219i servi\u021bi m\u00e2ncarea pe o farfurie mai mic\u0103 la cel pu\u021bin 1 sau 2 dintre mesele zilnice.<\/strong> Iar dac\u0103 \u00eenc\u0103 v\u0103 mai este foame dup\u0103, mai gusta\u021bi doar pu\u021bin. \u00cens\u0103 nu uita\u021bi c\u0103 este nevoie de ceva timp pentru ca senza\u021bia de sa\u021bietate s\u0103 apar\u0103. A\u0219tepta\u021bi cel pu\u021bin c\u00e2teva minute \u00eenainte de a v\u0103 lua \u00eenc\u0103 o por\u021bie \u0219i poate c\u0103 ve\u021bi descoperi c\u0103 nu v\u0103 mai este foame. Acest lucru poate fi o strategie mai bun\u0103 dec\u00e2t s\u0103 servi\u021bi o por\u021bie care s\u0103 v\u0103 doboare \u0219i s\u0103 v\u0103 tr\u00e2nteasc\u0103 pe canapea. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Dac\u0103 sunte\u021bi interesa\u021bi de modul \u00een care gust\u0103rile din timpul zilei v\u0103 pot \u00eempiedica s\u0103 pierde\u021bi \u00een greutate, citi\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-va-impiedica-gustarile-sa-pierdeti-in-greutate-11-moduri-usoare-de-a-va-tine-dieta-sub-control\/\" target=\"_blank\" aria-label=\"Cum v\u0103 \u00eempiedic\u0103 gust\u0103rile s\u0103 pierde\u021bi \u00een greutate? 11 moduri u\u0219oare de a v\u0103 \u021bine dieta sub control. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum v\u0103 \u00eempiedic\u0103 gust\u0103rile s\u0103 pierde\u021bi \u00een greutate? 11 moduri u\u0219oare de a v\u0103 \u021bine dieta sub control.<\/a><\/strong><\/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_Folositi_cu_intelepciune_uleiul_de_gatit_si_incercati_sosurile_cu_un_continut_scazut_de_calorii\"><\/span>8. Folosi\u021bi cu \u00een\u021belepciune uleiul de g\u0103tit \u0219i \u00eencerca\u021bi sosurile cu un con\u021binut sc\u0103zut de calorii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pute\u021bi ucide literalmente orice aliment dietetic cu un con\u021binut sc\u0103zut de calorii utiliz\u00e2nd cantit\u0103\u021bi excesive de ulei sau maionez\u0103. Un exemplu pentru toate acestea este salata Caesar, care se potrive\u0219te din punct de vedere energetic chiar \u0219i cu un hamburger. Dar, \u00een acest caz, ve\u021bi sim\u021bi senza\u021bia de sa\u021bietate dup\u0103 un burger sau dup\u0103 o salat\u0103?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Folosi\u021bi o cantitate minim\u0103 de ulei pentru a prepara mesele, <a href=\"https:\/\/gymbeam.ro\/ulei-de-masline-sub-forma-de-spray-gymbeam.html\" target=\"_blank\" aria-label=\"uleiul sub form\u0103 de spray (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uleiul sub form\u0103 de spray<\/a> fiind o op\u021biune ideal\u0103 \u00een acest caz. Iar \u00een loc de diverse sosuri cu un con\u021binut bogat \u00een calorii, \u00eencerca\u021bi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sosuri\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sosurile \u0219i siropurile cu un con\u021binut sc\u0103zut de calorii<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-1124x749.jpg\" alt=\"Cum s\u0103 reduce\u021bi  caloriile din alimente? Folosi\u021bi ulei sub form\u0103 de spray \u0219i sosuri f\u0103r\u0103 calorii\" 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_Antrenati-va_dar_nu_duceti_acest_lucru_la_extrem_%E2%80%A6\"><\/span>9. Antrena\u021bi-v\u0103, dar nu duce\u021bi acest lucru la extrem &#8230;<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=\"Which sport is best for weight loss?\" class=\"wp-image-210223\" title=\"Which sport is best for weight loss?\" 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>O activitate fizic\u0103 stabilit\u0103 \u00een mod corect poate lupta eficient cu poftele alimentare<\/strong>. \u00cen acest context, efectul pozitiv al antrenamentului de for\u021b\u0103 este ceva despre care merit\u0103 s\u0103 vorbim. Chiar \u0219i sporturile de anduran\u021b\u0103 sunt demne de luat \u00een considerare. Problema este c\u0103 supunerea la un stres excesiv sub form\u0103 de activitate de rezisten\u021b\u0103 v\u0103 poate stimula pofta de m\u00e2ncare. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din p\u0103cate, <strong>exist\u0103 o mare variabilitate \u00een r\u00e2ndul oamenilor<\/strong>, a\u0219a c\u0103 este posibil s\u0103 observa\u021bi un efect u\u0219or diferit asupra fiec\u0103ruia dintre voi. \u00cen general, se consider\u0103 c\u0103 <strong>persoanele care se antreneaz\u0103 \u00een mod regulat \u0219i-au \u00eembun\u0103t\u0103\u021bit deja \u201esistemul intern de stimulare a poftei de m\u00e2ncare\u201d<\/strong>. Pute\u021bi \u00eencepe, spre exemplu, cu 2-4 antrenamente de for\u021b\u0103 \u00een timpul s\u0103pt\u0103m\u00e2nii completate \u00een mod corespunz\u0103tor cu activitatea voastr\u0103 de anduran\u021b\u0103 preferat\u0103 sau cu alte sporturi. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu uita\u021bi c\u0103, atunci c\u00e2nd vine vorba de exerci\u021bii de for\u021b\u0103, nu este nevoie s\u0103 v\u0103 duce\u021bi antrenamentul de rezisten\u021b\u0103 la extrem. Aproximativ o or\u0103 de activitate aerob\u0103 \u00een zilele f\u0103r\u0103 antrenament \u0219i, spre exemplu, un weekend activ poate fi suficient pentru voi. <strong>Aloca\u021bi suficient timp \u0219i regener\u0103rii<\/strong>, deoarece organismul are nevoie absolut\u0103 de acest lucru dup\u0103 un antrenament solicitant. Dup\u0103 ceva timp, ve\u021bi \u00eenv\u0103\u021ba s\u0103 v\u0103 \u201easculta\u021bi corpul\u201d \u0219i ve\u021bi \u0219ti c\u00e2nd este timpul s\u0103 v\u0103 odihni\u021bi \u00een loc s\u0103 v\u0103 antrena\u021bi. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar nu uita\u021bi s\u0103 face\u021bi c\u00e2t mai mult\u0103 mi\u0219care natural\u0103 \u00een timpul zilei. Acesta este unul dintre cei mai importan\u021bi factori care determin\u0103 succesul pierderii \u00een greutate. Dac\u0103 sunte\u021bi interesa\u021bi de acest subiect, citi\u021bi articolul nostru intitulat&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Care este cel mai important factor pentru pierderea \u00een greutate?<\/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_Dormiti_mai_mult\"><\/span>10. Dormi\u021bi mai mult<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0218i iat\u0103 c\u0103 iar\u0103\u0219i vorbim despre somn, \u00eens\u0103 acesta este foarte important. Altfel, nu am petrece aproximativ o treime din via\u021ba noastr\u0103 dormind. Dac\u0103 ne folosim pu\u021bin de imagina\u021bie, <strong>am putea spune c\u0103 somnul este unul dintre cele mai eficiente energizante \u0219i, de asemenea, un ajutor \u00een arderea gr\u0103similor<\/strong>. Lipsa somnului este str\u00e2ns legat\u0103 de cre\u0219terea \u00een greutate \u0219i obezitate. Acest lucru are un impact asupra hormonilor foamei \u0219i ai senza\u021biei de sa\u021bietate (leptin\u0103 \u0219i grelin\u0103), ceea ce v\u0103 va face s\u0103 pofti\u021bi la mai mult\u0103 m\u00e2ncare \u0219i s\u0103 v\u0103 sim\u021bi\u021bi mai pu\u021bin s\u0103tui dup\u0103 ce a\u021bi m\u00e2ncat. Iar c\u00e2nd nu dormi\u021bi suficient, nici nu v\u0103 g\u00e2ndi\u021bi s\u0103 v\u0103 antrena\u021bi, nu-i a\u0219a? Acestea sunt doar c\u00e2teva dintre multele motive pentru care ar trebui <strong>s\u0103 dormi\u021bi mai mult<\/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>Prin urmare, r\u0103sf\u0103\u021ba\u021bi-v\u0103 cu aproximativ 7-9 ore de somn netulburat \u0219i de \u00eenalt\u0103 calitate \u00een fiecare noapte<\/strong>. Ve\u021bi vedea c\u0103 v\u0103 ve\u021bi sim\u021bi mult mai energici. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"De ce este somnul at\u00e2t de important atunci c\u00e2nd pierde\u021bi \u00een greutate?\" class=\"wp-image-210139\" style=\"width:843px;height:562px\" title=\"Why is sleep so important when losing weight?\" 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=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>M\u00e2ncarea nu este doar o surs\u0103 de energie<\/strong> care v\u0103 ajut\u0103 s\u0103 g\u00e2ndi\u021bi normal, s\u0103 face\u021bi sport \u0219i \u00eentregul organism s\u0103 func\u021bioneze \u00een mod optim. Este mult mai mult. Prin urmare, deficitul caloric nu poate fi \u00een\u021beles prin \u201epo\u021bi m\u00e2nca orice, at\u00e2ta timp c\u00e2t se potrive\u0219te aportului t\u0103u de macronutrien\u021bi\u201d. Fiecare nutrient are un rol metabolic predefinit, iar <strong>un plan alimentar ideal ar trebui s\u0103 con\u021bin\u0103 suficien\u021bi<\/strong> macronutrien\u021bi, vitamine, minerale, acizi gra\u0219i, fito-chimicale, probiotice, prebiotice \u0219i alte substan\u021be biologic active care s\u0103 aib\u0103 un efect pozitiv asupra s\u0103n\u0103t\u0103\u021bii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi sus\u021bine cu u\u0219urin\u021b\u0103 pierderea \u00een greutate \u0219i deficitul caloric consum\u00e2nd suficiente proteine \u0219i fibre din diverse surse, control\u00e2ndu-v\u0103 por\u021biile sau <strong>elimin\u00e2nd caloriile lichide inutile<\/strong>. <strong>Activitatea fizic\u0103<\/strong> este, \u00een esen\u021b\u0103, o necesitate, iar <strong>somnul<\/strong> <strong>suficient<\/strong> este cheia men\u021binerii s\u0103n\u0103t\u0103\u021bii \u0219i pierderii \u00een greutate cu succes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cens\u0103 voi cum face\u021bi fa\u021b\u0103 deficitului caloric? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne \u00een comentarii sfaturile \u0219i experien\u021bele voastre. Dac\u0103 v-a pl\u0103cut articolul, sus\u021bine\u021bi-l printr-un share, astfel \u00eenc\u00e2t \u0219i prietenii vo\u0219tri s\u0103 poat\u0103 \u00eenv\u0103\u021ba cum s\u0103-\u0219i sus\u021bin\u0103 pierderea \u00een greutate \u0219i deficitul caloric.<\/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>Cum s\u0103 gestiona\u021bi pierderea \u00een greutate \u0219i s\u0103 v\u0103 tr\u0103i\u021bi \u0219i via\u021ba f\u0103r\u0103 a deveni sclavii caloriilor? \u00cen acest articol, ve\u021bi g\u0103si 10 sfaturi care s\u0103 v\u0103 ajute s\u0103 ob\u021bine\u021bi un deficit caloric \u0219i s\u0103 pierde\u021bi cu succes \u00een greutate.<\/p>\n","protected":false},"author":65,"featured_media":209953,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[6686,6458,7358,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-217687","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-calorii","9":"tag-exercitii-ro","10":"tag-nutritie","11":"tag-pierdere-in-greutate","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>Deficitul caloric: Cum s\u0103 pierde\u021bi \u00een greutate \u0219i totu\u0219i s\u0103 v\u0103 tr\u0103i\u021bi via\u021ba? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 sl\u0103bi\u021bi rapid \u0219i de lung\u0103 durat\u0103? 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