{"id":223569,"date":"2021-02-22T14:41:18","date_gmt":"2021-02-22T13:41:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=223569"},"modified":"2022-03-21T15:21:15","modified_gmt":"2022-03-21T14:21:15","slug":"kaloricni-deficit-kako-shujsati-in-imeti-zivljenje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/","title":{"rendered":"Kalori\u010dni deficit: Kako shuj\u0161ati in imeti \u017eivljenje?"},"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.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/#Hrana_je_vir_energije_pa_tudi_druga_pomembna_hranila_potrebna_za_spodbujanje_zdravja\" title=\"Hrana je vir energije, pa tudi druga pomembna hranila, potrebna za spodbujanje zdravja\">Hrana je vir energije, pa tudi druga pomembna hranila, potrebna za spodbujanje zdravja<\/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.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/#Tudi_pri_kaloricnem_deficitu_lahko_presenetljivo_vec_pojeste_in_samozavestno_shujsate\" title=\"Tudi pri kalori\u010dnem deficitu, lahko presenetljivo ve\u010d pojeste in samozavestno shuj\u0161ate\">Tudi pri kalori\u010dnem deficitu, lahko presenetljivo ve\u010d pojeste in samozavestno shuj\u0161ate<\/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.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/#Kako_uspesno_obvladati_kaloricni_deficit_in_izgubo_teze\" title=\"Kako uspe\u0161no obvladati kalori\u010dni deficit in izgubo te\u017ee?\">Kako uspe\u0161no obvladati kalori\u010dni deficit in izgubo te\u017ee?<\/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.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/#1_Uzivajte_vec_zelenjave_sadja_in_druge_hrane_z_nizko_energijsko_gostoto\" title=\"1. U\u017eivajte ve\u010d zelenjave, sadja in druge hrane z nizko energijsko gostoto\">1. U\u017eivajte ve\u010d zelenjave, sadja in druge hrane z nizko energijsko gostoto<\/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.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/#2_Poskusite_z_nizkokaloricnimi_prilogami_ZERO\" title=\"2. Poskusite z nizkokalori\u010dnimi prilogami ZERO\">2. Poskusite z nizkokalori\u010dnimi prilogami ZERO<\/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.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/#3_Osredotocite_se_na_beljakovine\" title=\"3. Osredoto\u010dite se na beljakovine\">3. Osredoto\u010dite se na beljakovine<\/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.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/#4_Priloge_lahko_delno_nadomestite_z_zelenjavnimi_alternativami\" title=\"4. Priloge lahko delno nadomestite z zelenjavnimi alternativami\">4. Priloge lahko delno nadomestite z zelenjavnimi 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.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/#5_Poskrbite_za_ustrezen_vnos_vlaknin\" title=\"5. Poskrbite za ustrezen vnos vlaknin\">5. Poskrbite za ustrezen vnos vlaknin<\/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.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/#6_Ne_pijte_praznih_kalorij_in_se_naucite_kako_biti_pameten_pri_sladkanju_za_manj_kalorijami\" title=\"6. Ne pijte praznih kalorij in se nau\u010dite, kako biti pameten pri sladkanju za manj kalorijami.\">6. Ne pijte praznih kalorij in se nau\u010dite, kako biti pameten pri sladkanju za manj kalorijami.<\/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.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/#7_Nadzirajte_porcije_hrane_in_ne_posegajte_po_prigrizkih\" title=\"7. Nadzirajte porcije hrane in ne posegajte po prigrizkih\">7. Nadzirajte porcije hrane in ne posegajte po prigrizkih<\/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.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/#8_Modro_uporabljajte_olje_za_kuhanje_in_preizkusite_nizkokaloricne_omake\" title=\"8. Modro uporabljajte olje za kuhanje in preizkusite nizkokalori\u010dne omake\">8. Modro uporabljajte olje za kuhanje in preizkusite nizkokalori\u010dne omake<\/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.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/#9_Trenirajte_vendar_ne_potiskajte_svojih_mej_predalec_%E2%80%A6\" title=\"9. Trenirajte, vendar ne potiskajte svojih mej predale\u010d &#8230;\">9. Trenirajte, vendar ne potiskajte svojih mej predale\u010d &#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.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/#10_Privoscite_si_vec_spanca\" title=\"10. Privo\u0161\u010dite si ve\u010d spanca\">10. Privo\u0161\u010dite si ve\u010d spanca<\/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.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kalori\u010dni deficit je osnovna zahteva za uspe\u0161no huj\u0161anje. \u010ceprav se na \u017ealost marsikdo osredoto\u010da na to, da se znebi glutena, mle\u010dnih izdelkov ali u\u017eiva samo &#8220;dovoljeno hrano&#8221; v svoji prehrani, pa <strong>neizprosnega zakona termodinamike, izra\u017eenega z energetsko bilanco, ni mogo\u010de zavajati.&nbsp;<\/strong>Kalori\u010dni deficit je lahko kot zunajzemeljsko \u017eivljenje. Vsi tako ali druga\u010de verjamejo, da obstaja, a tega dejansko \u0161e nih\u010de ni videl na lastne o\u010di. \u010ce pazite na makrohranila, jih lahko seveda posredno vidite v prehranski aplikaciji. V dana\u0161njem \u010dlanku vam bomo pokazali, kaj pravzaprav je ta zloglasni kalori\u010dni deficit, kako prepoznati, ali imate kalori\u010dni deficit in kar je najpomembneje,<strong> kako z njim upravljati, ne da bi postali su\u017eenj pri \u0161tetju kalorij.&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=\"Hrana_je_vir_energije_pa_tudi_druga_pomembna_hranila_potrebna_za_spodbujanje_zdravja\"><\/span>Hrana je vir energije, pa tudi druga pomembna hranila, potrebna za spodbujanje zdravja<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=\"Kako nadzirati kalori\u010dni deficit in shuj\u0161ati?\" class=\"wp-image-209970\" title=\"Kako nadzirati kalori\u010dni deficit in shuj\u0161ati?\" 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>Hrana vsebuje energijo, pa tudi vitamine, minerale, biolo\u0161ko aktivne snovi, kot so antioksidanti in morda snovi, ki jih \u0161e ni treba odkriti. <strong>Zelo preprosto je, \u010de na hrano gledamo kot na vir energije.&nbsp;<\/strong>Telo ni motor z notranjim zgorevanjem, pri katerem je jasno, koliko kilometrov&nbsp; lahko prevozite &#8220;s polno hitrostjo&#8221;. Je neverjetno zapleteno in dinami\u010dno orodje, ki se odziva na vnos hranil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hrana je na nek na\u010din nekaj podobnega spro\u017eilcu za dolo\u010dene biokemi\u010dne reakcije v telesu, ki so pri vsakem posameznem makrohranilu precej razli\u010dne. Na primer,<strong> ogljikovi hidrati so v glavnem vir energije in beljakovin, po drugi strani pa so bistvenega pomena za rast in vzdr\u017eevanje mi\u0161i\u010dne mase<\/strong> ali kot osnovni gradnik celic imunskega sistema. <span style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vsak obrok, ki ga zau\u017eijemo<\/strong>, vpliva na to, kako se po\u010dutimo kratkoro\u010dno in kako izgledamo dolgoro\u010dno, vpliva pa tudi na na\u0161e zdravje.&nbsp;Hrana bi nam morala celovito pomagati, da smo \u010dim bolj zdravi, podpirati \u0161portne dose\u017eke in \u017eiveti dolgo in aktivno \u017eivljenje. Zato ni smiselno slediti, na primer, napa\u010dno razumljenemu pristopu IIFYM (prilagodljiva prehrana), kjer ljudje ne skrbijo za kakovost hrane, ampak se osredoto\u010dajo predvsem na &#8220;\u010drpanje makrov&#8221;. \u010ce vas zanima, kako si lahko na primer privo\u0161\u010dite hamburger in kljub temu shuj\u0161ate, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako jesti pizzo, sladkarije in kljub temu izgubiti te\u017eo po zaslugi IIFYM?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tudi_pri_kaloricnem_deficitu_lahko_presenetljivo_vec_pojeste_in_samozavestno_shujsate\"><\/span>Tudi pri kalori\u010dnem deficitu, lahko presenetljivo ve\u010d pojeste in samozavestno shuj\u0161ate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To ni raketna znanost ali \u010drna magija.&nbsp;Ko visoko industrijsko predelano hrano, ki ima obi\u010dajno majhno koli\u010dino energije, nadomestite s \u010dim ve\u010d sve\u017eimi in minimalno predelanimi \u017eivili, boste skorajda brez opa\u017eanja<strong> zmanj\u0161ali vnos energije, hkrati pa izbolj\u0161ali prehrano.&nbsp;<\/strong>Na splo\u0161no so ljudje precej presene\u010deni nad tem, koliko hrane lahko zau\u017eijejo in ob tem huj\u0161ajo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako je to videti v resnici? <\/strong>Peter in Martin sta prijatelja, ki se redno prehranjujeta v restavracijah. Peter se obi\u010dajno ne ukvarja s svojo prehrano, zato obi\u010dajno po hitri hrani tj. kalori\u010dni bombi, medtem ko Martin razmi\u0161lja o tem kaj zau\u017eije, in zahvaljujo\u010d temu lahko zdravo izbira tudi v restavraciji s hitro hrano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Peter v<\/strong>&nbsp;<strong><a href=\"https:\/\/www.mcdonalds.com\/us\/en-us\/about-our-food\/nutrition-calculator.html\" target=\"_blank\" aria-label=\"McDonaldsu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">McDonaldsu<\/a> <span style=\"color: #000000\">naro\u010di<\/span><\/strong>: Dvojni Big Tasty Bacon (1022 kcal) velik ocvrt krompir\u010dek (434 kcal) in 0,5 l Coca Cole (208 kcal). To je za <strong>Petra 1584 kcal<\/strong> in povrhu \u0161e skoraj izpraznjen vnos kalorij za cel dan.<\/li><li><strong>Martin v<\/strong>&nbsp;<strong><a href=\"https:\/\/www.mcdonalds.com\/us\/en-us\/about-our-food\/nutrition-calculator.html\" target=\"_blank\" aria-label=\"McDonaldsu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">McDonaldsu<\/a> <span style=\"color: #000000\">naro\u010di<\/span><\/strong>: McWrap s pi\u0161\u010dancem na \u017earu (363 kcal) in solato Cezar s pi\u0161\u010dancem na \u017earu (209 kcal), 0,5 l Coca Cole Zero (0 kcal) in espressom (0) za kosilo. To je <strong>572 kcal za Martina<\/strong> in nagrada &#8220;Pravilna izbira obrokov&#8221;.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kje je razlika? <\/strong>Predvsem v 1.112 kcal, vsebnosti posameznih hranil in tudi v ob\u010dutku, dose\u017eenem po obroku. Po kosilu je Peter precej utrujen in brez energije, medtem ko se Martin po\u010duti dobro in lahko nadaljuje z delom. <strong>In \u010de mislite, da lahko svoje odlo\u010ditve o slabi prehrani preprosto &#8221; odtrenirate stran &#8221;, na to takoj pozabite. <\/strong>Za povpre\u010dno 65-kilogramsko \u017eensko in 80-kilogramskega mo\u0161kega, da bi pokurili energijo, skrito v Petrovem obroku, bi morala \u017eenska pribli\u017eno 2,5 ure te\u010di s povpre\u010dno hitrostjo 10 km \/ h in mo\u0161ki nekaj ve\u010d kot 2 uri. Bolje je, da se nau\u010dite u\u017eivati hrano glede na svoje potrebe, namesto da bi morali dodatno trenirati, da se znebite pridobljenega prese\u017eka energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-1124x702.jpg\" alt=\"Kako se zdravo prehranjevati v restavraciji s hitro hrano?\" class=\"wp-image-209983\" width=\"843\" height=\"527\" title=\"Kako se zdravo prehranjevati v restavraciji s hitro hrano?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_uspesno_obvladati_kaloricni_deficit_in_izgubo_teze\"><\/span>Kako uspe\u0161no obvladati kalori\u010dni deficit in izgubo te\u017ee?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko primanjkuje kalorij, telo pose\u017ee po zalogah energije, s katerimi razpolaga. <strong>Cilj huj\u0161anja je aktivirati ma\u0161\u010dobno tkivo, ga pokuriti za energijo in se ga znebiti.&nbsp;<\/strong>To lahko podprete na ve\u010d na\u010dinov, ki vam bodo pomagali pri doslednosti in vztrajnosti. Upo\u0161tevajte, da je <strong>previsok kalori\u010dni deficit ravno toliko \u0161kodljiv kot prenizek. <\/strong>Pribli\u017eno 15\u201320%&nbsp; kalori\u010dnega deficita, va\u0161ega trenutnega vnosa energije se dolgoro\u010dno \u0161teje za trajnostnega <span style=\"color: #ff6600\">[4] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izra\u010dunati svoj vnos energije za huj\u0161anje, vam bo spletni kalkulator v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spletni kalkulator vnosa energije in makrohranil<\/strong><\/a> dobro slu\u017eil.<\/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_Uzivajte_vec_zelenjave_sadja_in_druge_hrane_z_nizko_energijsko_gostoto\"><\/span>1. U\u017eivajte ve\u010d zelenjave, sadja in druge hrane z nizko energijsko gostoto<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=\"Kako jesti ve\u010d in \u0161e vedno izgubljati kilograme?\" class=\"wp-image-210166\" title=\"Kako jesti ve\u010d in \u0161e vedno izgubljati kilograme?\" 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>Zgoraj smo se \u017ee dotaknili teme gostote energije. V bistvu gre za koli\u010dino energije na enoto te\u017ee. <strong>Kaj ima ve\u010d kalorij, 100 gramov \u010dokolade ali 100 gramov jabolk? <\/strong>Intuitivno nekako veste, da gre zagotovo za \u010dokolado, <strong>toda ali ste vedeli, da je razlika lahko pribli\u017eno 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>Ustrezen vnos sadja in zelenjave je povezan z u\u010dinkovitej\u0161im huj\u0161anjem.&nbsp;Morda se spra\u0161ujete, ali je to posledica razmeroma nizke vsebnosti energije in nizke gostote energije?&nbsp;Ne, <strong>sadje in zelenjava sta bogat vir vlaknin<\/strong>, zaradi \u010desar se po obroku po\u010dutite bolj siti in s tem zau\u017eijete manj hrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tudi topne vlaknine upo\u010dasnijo prebavo<\/strong>, kar pomeni, da se raven sladkorja v krvi dviguje po\u010dasneje in zato kmalu za tem ne \u010dutite potrebe po prigrizkih.&nbsp;<span 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>Na dan bi morali zau\u017eiti vsaj 400 gramov zelenjave in 200 gramov sadja. <\/strong>Upo\u0161tevajte, da je treba sadje u\u017eivati \u200b\u200bpredvsem v trdni obliki, ne pa v obliki napitkov. Poskusite v svojo prehrano <strong>vklju\u010diti ve\u010d zelenjavnih solat ali fermentirane zelenjave. <\/strong>Obstaja toliko razli\u010dnih na\u010dinov, poskusite lahko celo vse bolj priljubljen korejski kimchi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljujo\u010d vsebovanim probiotikom (prijazne bakterije) in prebiotikom (prehranska vlaknina za prijazne bakterije) <strong>boste s tem koristili tudi sestavi mikrobioma in zdravi prebavi. <\/strong>Sestava mikrobioma lahko vpliva tudi na izgubo te\u017ee ali imunski sistem in obrambni mehanizem telesa pred boleznimi. <span style=\"color: #ff6600\">[8\u20139]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Poskusite_z_nizkokaloricnimi_prilogami_ZERO\"><\/span>2. Poskusite z nizkokalori\u010dnimi prilogami ZERO<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zakaj bi to po\u010deli in kaj to\u010dno je to?&nbsp;Skrivnost skoraj kalori\u010dnih prilog se skriva v surovini v obliki brezglutenske moke konjac iz rastline <em>Amorphophallus konjac<\/em>.&nbsp;Posledi\u010dno priloge <strong>ZERO vsebujejo topne vlaknine glukomanan<\/strong>, ki tako kot druge vrste topnih vlaknin ve\u017eejo vodo v prebavni sistem in s tem pove\u010dajo koli\u010dino prebave. Ponovno, glukomanan vam pomaga, da se po obroku po\u010dutite bolj siti, saj lahko nase ve\u017ee tudi <strong>do 50-krat ve\u010d vode<\/strong> od svoje te\u017ee. <span 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>Lahko poskusite na primer <a href=\"https:\/\/gymbeam.si\/bio-zero-noodles-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO rezance,<\/a> <a href=\"https:\/\/gymbeam.si\/bio-zero-rice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO ri\u017e<\/a> ali <a href=\"https:\/\/gymbeam.si\/bio-zero-spaghetti-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO \u0161pagete<\/a>. Vendar ne pozabite, da imajo ti izdelki poseben okus in jih je treba pravilno pripraviti in za\u010diniti. In \u010de to \u0161e vedno ni &#8220;va\u0161a skodelica \u010daja&#8221;, je ne posku\u0161ajte potisniti stran in izberite druga\u010den pristop.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-1124x750.jpg\" alt=\"Katere priloge imajo najmanj kalorij?\" class=\"wp-image-210022\" width=\"843\" height=\"563\" title=\"Katere priloge imajo najmanj kalorij?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Osredotocite_se_na_beljakovine\"><\/span>3. Osredoto\u010dite se na beljakovine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Skratka, beljakovine so nepogre\u0161ljivo hranilo na \u0161tevilnih podro\u010djih delovanja \u010dlove\u0161kega telesa.&nbsp;Pri huj\u0161anju boste cenili pove\u010dan vnos beljakovin, zlasti zaradi njihovega <strong>pozitivnega u\u010dinka na ob\u010dutek sitosti po obroku, lahko pa vam pomagajo tudi pri obvladovanju neobvladljive \u017eelje po hrani. <\/strong>Ustrezen vnos beljakovin pri huj\u0161anju bo tudi za\u0161\u010ditil va\u0161e mi\u0161ice pred pretvorbo v energijo in prispeval tudi k optimalni obrambi telesa. <span style=\"color: #ff6600\">[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>Od vseh hranil imajo beljakovine najve\u010dji termi\u010dni u\u010dinek. To pomeni, da telo za presnovo porabi pribli\u017eno 20-30% svoje energijske vsebnosti, odvisno od vrste beljakovin.&nbsp;<strong>Od 100 kcal boste v resnici prejeli pribli\u017eno 70-80 kcal. <\/strong>Tako lahko optimalen vnos beljakovin pospe\u0161i metabolizem. Dnevni vnos beljakovin naj bi se gibal med <strong>1,2-2 grama beljakovin na kilogram telesne te\u017ee, odvisno od va\u0161e telesne aktivnosti. <\/strong>Vnos beljakovin lahko podprete s kakovostno <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotko<\/a> ali <a href=\"https:\/\/gymbeam.si\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinskimi beljakovinami<\/a> in <a href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinskimi plo\u0161\u010dicami.<\/a> Z mo\u017enostmi sodobnega zahodnega sveta se ni treba zana\u0161ati le na \u017eivalske vire beljakovin.&nbsp;Z vsaj delno zamenjavo \u017eivalskih virov z rastlinskimi boste zahvaljujo\u010d ve\u010dji vsebnosti vlaknin koristili sebi&nbsp; in tudi planetu zaradi manj\u0161ega ogljikovega odtisa, ki ga pu\u0161\u010date za seboj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite raz\u0161iriti svojo ponudbo virov beljakovin, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Priloge_lahko_delno_nadomestite_z_zelenjavnimi_alternativami\"><\/span>4. Priloge lahko delno nadomestite z zelenjavnimi alternativami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce boste morali zmanj\u0161ati energijsko vrednost ve\u010djih dnevnih obrokov, lahko na pomo\u010d ponovno pokli\u010dete zelenjavo. Tokrat vam bomo predstavili hrano, s katero lahko vsaj delno zmanj\u0161ate ali popolnoma nadomestite priloge. \u0160e enkrat, to pomeni, da lahko jeste ve\u010d z manj\u0161o vsebnostjo kalorij.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0160pageti \u2192 Bu\u010dkini \u0161pageti.&nbsp;<\/strong>Poleg zamenjave klasi\u010dnih \u0161pagetov, lahko uporabite bu\u010dke za pove\u010danje koli\u010dine obroka ali kot sestavino za peko. Obi\u010dajno, na primer v brownijih.&nbsp;V 100 gramih bu\u010dk je povpre\u010dno <strong>18 kcal.<\/strong><\/li><li><strong>Ri\u017e \u2192 cveta\u010da ri\u017e.&nbsp;<\/strong>Vse kar morate storiti je, da cveta\u010do nasekljate, da dose\u017eete \u017eeleno konsistenco, nato pa jo lahko popra\u017eite, na primer brez ma\u0161\u010dobe ali na majhnem delu olja z za\u010dimbami, da bo okus nekoliko poseben. V 100 gramih cveta\u010de je pribli\u017eno <strong>27 kcal.<\/strong><\/li><li><strong>Ocvrt krompir\u010dek \u2192 krompir\u010dek iz zelene.&nbsp;<\/strong>\u010ce ste ljubitelj ocvrtega krompir\u010dka in se mu ne morete upreti, poskusite narediti doma\u010d krompir\u010dek iz zelene, pe\u010den v pe\u010dici. Zeleno preprosto nare\u017eemo kot krompir in jo v skledi zme\u0161amo z malo olja in za\u010dimb, razporedimo na peka\u010d in postavimo v pe\u010dico. V 100 gramih zelene je v povpre\u010dju <strong>35 kcal.&nbsp;<\/strong>\u010ce vam zelena ni v\u0161e\u010d, pripravite ocvrt krompir\u010dek doma iz navadnega krompirja z malo olja in z za\u010dimbami po svojem okusu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce iz katerega koli razloga kruh izklju\u010dite iz prehrane, lahko pri pripravi hamburgerja pripravite &#8220;hamburger \u017eemljice&#8221; iz gob portobello ali nekaj listov ledenka solate. Za kulinariko ni omejitev in od vas je odvisno, kako se boste &#8220;poigrali&#8221; s hrano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-1124x749.jpg\" alt=\"Hrana, ki lahko nadomesti priloge in vam pomaga pri huj\u0161anju\" class=\"wp-image-210035\" width=\"843\" height=\"562\" title=\"Hrana, ki lahko nadomesti priloge in vam pomaga pri huj\u0161anju\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Poskrbite_za_ustrezen_vnos_vlaknin\"><\/span>5. Poskrbite za ustrezen vnos vlaknin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ustrezen vnos vlaknin spodbuja zdravo prebavo, mikrobiom in tudi izgubo te\u017ee. Zlasti <strong>topne vlaknine na splo\u0161no spodbujajo sitost, upo\u010dasnjujejo prebavo<\/strong>, zato se lahko po obroku po\u010dutite bolj siti in tako zau\u017eijete manj hrane. Na splo\u0161no je priporo\u010dljivo, da u\u017eivate pribli\u017eno 30 gramov vlaknin na dan zaradi njegovih koristi za zdravje. <span 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\"><li><strong>Zato se osredoto\u010dite na polnozrnate \u017eitarice, stro\u010dnice<\/strong>, neolupljeno zelenjavo in sadje (kumare, jabolka ali doma\u010di koren\u010dek), ore\u0161\u010dke in semena. Za sladkanje lahko uporabite tudi sirup iz cikorije, katerega vsebnost je pribli\u017eno 70% topnih vlaknin, imenovanih inulin. Posledi\u010dno vsebuje pribli\u017eno 5 gramov sladkorja v 100 gramih.<\/li><li><strong>Pose\u017eete lahko tudi po prehranskih dopolnilih, ki vsebujejo vlaknine. <\/strong>Med najbolj priljubljenimi je vlakno pe\u0161\u010denega trpotca, bolj znanega kot <a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium. <\/a>Tudi <a href=\"https:\/\/gymbeam.si\/jabolcne-vlaknine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jabol\u010dna vlakna<\/a> so zanimiva. Oba vira vlaknin sta lahko koristna na primer v mle\u010dnih izdelkih, ovseni ka\u0161i ali \u017eitaricah za zajtrk z mlekom.<\/li><li><strong>Se spomnite glukomanana?&nbsp;<\/strong>To je vrsta vlaknin, ki lahko nase ve\u017eejo do 50-krat ve\u010d vode od svoje te\u017ee in tako pove\u010dajo koli\u010dino prebavnega trakta. Posledi\u010dno je eno izmed vse bolj priljubljenih prehranskih dopolnil, ki podpira huj\u0161anje.&nbsp;\u010ce vam njegov okus ni v\u0161e\u010d, lahko poskusite <a href=\"https:\/\/gymbeam.si\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glukomananske kapsule.<\/a><\/li><\/ul>\n\n\n\n<p><strong>Tudi EFSA (Evropska agencija za varnost hrane) je odobrila naslednje prehranske trditve o glukomananu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Glukomanan v okviru energetsko omejene prehrane prispeva k izgubi te\u017ee. <\/em>Z dnevnim vnosom vsaj 3 gramov glukomanana.<\/li><li><em>Glukomanan pomaga vzdr\u017eevati normalno raven holesterola v krvi.&nbsp;<\/em>Z dnevnim vnosom vsaj 4 gramov glukomanana.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-1124x749.jpg\" alt=\"Kako u\u017eivati ve\u010d vlaknin in la\u017eje shuj\u0161ati? Psyllium je lahko koristen.\" class=\"wp-image-210048\" width=\"843\" height=\"562\" title=\"Kako u\u017eivati ve\u010d vlaknin in la\u017eje shuj\u0161ati? Psyllium je lahko koristen.\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Ne_pijte_praznih_kalorij_in_se_naucite_kako_biti_pameten_pri_sladkanju_za_manj_kalorijami\"><\/span>6. Ne pijte praznih kalorij in se nau\u010dite, kako biti pameten pri sladkanju za manj kalorijami.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V redu je, \u010de u\u017eivate beljakovine za dopolnitev hranil ali nadomestek obrokov, ki nadomestijo en dnevni obrok. Toda redno pitje litra Coca Cole ali drugih sladkanih gaziranih pija\u010d ni ve\u010d v redu. Po nepotrebnem dobite enako koli\u010dino energije, ki jo vsebuje povpre\u010dno kosilo. Ustvarite si urnik pitja vode in \u010dim bolj omejite <a href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teko\u010de kalorije<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ali va\u0161 obstoj izgubi smisel brez sladkanja? <\/strong>Nato se nau\u010dite sladkati pametno in celo brez kalorij. Vse, kar morate storiti, je <strong>vsaj delno zamenjati sladkor<\/strong> z, na primer brezkalori\u010dnim sladilom <a href=\"https:\/\/gymbeam.si\/eritritol-1000g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">eritritolom<\/a>, ki je skoraj enako sladek kot sladkor in se v nekaterih sade\u017eih pojavlja naravno.&nbsp;Za okrasitev pala\u010dink ali drugih sladkih peciv lahko poskusite tudi s <a href=\"https:\/\/gymbeam.si\/xylitol-1000g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ksilitolom<\/a>, sirupom iz cikorije, <a href=\"https:\/\/gymbeam.si\/stevija\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stevio<\/a> ali sirupi brez kalorij. \u010ce vas zanima ve\u010d nasvetov, kako u\u017eivati \u200b\u200bv sladkih dobrotah in se ne zrediti, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/\" target=\"_blank\" aria-label=\"7 nasvetov, kako si privo\u0161\u010diti hrano in se ob tem ne zrediti. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">7 nasvetov, kako si privo\u0161\u010diti hrano in se ob tem ne zrediti.<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-1124x750.jpg\" alt=\"Kako biti pameten pri sladkanju za manj kalorij? Pomagali bodo eritritol, ksilitol, stevia, sirupi brez kalorij ali sirup iz cikorije.\" class=\"wp-image-210061\" width=\"843\" height=\"563\" title=\"Kako biti pameten pri sladkanju za manj kalorij? Pomagali bodo eritritol, ksilitol, stevia, sirupi brez kalorij ali sirup iz cikorije.\" 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: 843px) 100vw, 843px\" \/><\/figure><\/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=\"7_Nadzirajte_porcije_hrane_in_ne_posegajte_po_prigrizkih\"><\/span>7. Nadzirajte porcije hrane in ne posegajte po prigrizkih<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\u010dite se obvladovati kalori\u010dni deficit. Nadzirajte porcije hrane in ne posegajte po prigrizkih.\" class=\"wp-image-210185\" title=\"Nau\u010dite se obvladovati kalori\u010dni deficit. Nadzirajte porcije hrane in ne posegajte po prigrizkih.\" 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>Ko gre za oceno vnosa kalorij, celo prehranski terapevti in nutricionisti mislijo, da porabijo manj energije, kot jo v resnici. Dober na\u010din za sledenje hranil je, da vsaj dva tedna tehtate hrano in obroke vpisujete v prehranske aplikacije, kot sta <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal<\/a> ali <a href=\"https:\/\/www.yazio.com\/en\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Yazio. <\/a>Tako boste imeli veliko bolj\u0161i pregled nad hrano in ne boste postali su\u017eenj pri \u0161tetju kalorij.<span style=\"color: #ff6600\"> [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>In kaj, \u010de tega ne \u017eelite storiti? <\/strong>Ustvarite prehranski sistem, ki vam ustreza. Za\u010dnete lahko z <strong>2-3 ve\u010djimi obroki, ki jih primerno dopolnjujejo<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/kaj-naj-vsebuje-uravnotezen-prigrizek-in-kako-zdravo-nadomestiti-kaloricne-prigrizke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prigrizki<\/strong><\/a> in <strong>za\u010dnete uporabljati manj\u0161e kro\u017enike.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V sodobni dru\u017ebi je vse ve\u010dje.&nbsp;Vklju\u010dno z ve\u010djimi embala\u017eami hrane ali kro\u017eniki. Ena \u0161tudija ka\u017ee, da je <strong>velikost dana\u0161njega kro\u017enika do 44% ve\u010dja kot leta 1990.<\/strong> In ve\u010dji kro\u017eniki vodijo do ve\u010djega vnosa energije in s tem pove\u010danja telesne mase. <span 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><strong>Poskusite obratno in hrano postrezite na manj\u0161em kro\u017eniku vsaj pri 1 ali 2 dnevnih obrokih. <\/strong>In, \u010de ste po jedi \u0161e vedno la\u010dni, si privo\u0161\u010dite le malo ve\u010d. Ampak ne pozabite, da traja nekaj \u010dasa, da se poka\u017ee impulz &#8220;imam dovolj&#8221;. Po\u010dakajte vsaj nekaj minut, preden pose\u017eete po novi porciji in morda boste ugotovili, da dejansko niste ve\u010d la\u010dni. Morda je to bolj\u0161a strategija kot pa, da pose\u017eete po tak\u0161ni porciji, ki vas bo podrla in priklenila na kav\u010d.&nbsp;<span 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>\u010ce vas zanima, kako vam prigrizki \u010dez dan prepre\u010dujejo izgubo te\u017ee, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/\" target=\"_blank\" aria-label=\"Kako vam prigrizki prepre\u010dujejo izgubo te\u017ee?11 preprostih na\u010dinov za nadzor prehrane. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako vam prigrizki prepre\u010dujejo izgubo te\u017ee?11 preprostih na\u010dinov za nadzor prehrane.<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Modro_uporabljajte_olje_za_kuhanje_in_preizkusite_nizkokaloricne_omake\"><\/span>8. Modro uporabljajte olje za kuhanje in preizkusite nizkokalori\u010dne omake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsako nizkokalori\u010dno dietno hrano lahko dobesedno ubijete z uporabo prevelike koli\u010dine olja ali majoneze. Primer za vse je cezarjeva solata, ki se energijsko lahko ujema tudi s po\u0161tenim hamburgerjem. Toda v tem primeru, ali se boste po hamburgerju ali solati po\u010dutili bolj zadovoljne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za pripravo obrokov uporabite minimalno koli\u010dino olja, idealno za to je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-olive-oil-cooking-spray-201g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olje v spreju<\/a>. In namesto razli\u010dnih visokokalori\u010dnih omak dajte prilo\u017enost omakam in <a href=\"https:\/\/gymbeam.si\/omake\" target=\"_blank\" aria-label=\"sirupom brez kalorij (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirupom brez kalorij<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-1124x749.jpg\" alt=\"Kako zmanj\u0161ati vnos kalorij v hrani? Uporabite olje v spreju in omake brez kalorij.\" class=\"wp-image-210100\" width=\"843\" height=\"562\" title=\"Kako zmanj\u0161ati vnos kalorij v hrani? Uporabite olje v spreju in omake brez kalorij.\" 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: 843px) 100vw, 843px\" \/><\/figure><\/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=\"9_Trenirajte_vendar_ne_potiskajte_svojih_mej_predalec_%E2%80%A6\"><\/span>9. Trenirajte, vendar ne potiskajte svojih mej predale\u010d &#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=\"Kateri \u0161port je najbolj\u0161i za huj\u0161anje?\" class=\"wp-image-210223\" title=\"Kateri \u0161port je najbolj\u0161i za huj\u0161anje?\" 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>Pravilno nastavljena telesna aktivnost se lahko u\u010dinkovito spopade z \u017eeljo po hrani. <\/strong>V tem kontekstu je potrebno govoriti o pozitivnem u\u010dinku treninga mo\u010di. Toda tudi vzdr\u017eljivostni \u0161porti so nekaj, kar je treba upo\u0161tevati. Te\u017eava je v tem, da lahko pretiran stres v obliki vzdr\u017eljivosti dejansko spodbudi va\u0161 apetit. <span 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>Na \u017ealost je<strong> med ljudmi veliko variabilnosti,<\/strong> zato boste verjetno opazili nekoliko druga\u010den u\u010dinek na sebe. Na splo\u0161no, so ljudje, ki se <strong>redno ukvarjajo s \u0161portom, morda izbolj\u0161ali svoj &#8220;sistem za spodbujanje notranjega apetita&#8221;.<\/strong> Za\u010dnete lahko na primer z 2-4 treningi mo\u010di med tednom, ki jih ustrezno dopolnite z va\u0161o najljub\u0161o vzdr\u017eljivostno dejavnostjo ali drugim \u0161portom. <span 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>Ne pozabite, da se pri osredoto\u010danju na vaje za mo\u010d ni treba preve\u010d zavzemati za svoj vzdr\u017eljivostni trening. Pribli\u017eno ena ura aerobne aktivnosti tiste dni, ko ne trenirate in na primer aktiven konec tedna vam lahko zado\u0161\u010data. <strong>Dovolj \u010dasa posvetite tudi regeneraciji<\/strong>, saj jo telo po iz\u010drpajo\u010di vaji nujno potrebuje. \u010cez nekaj \u010dasa se boste nau\u010dili \u00bbposlu\u0161ati svoje telo\u00ab in vedeli, kdaj je \u010das za po\u010ditek in ne za trening. <span 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>Ne pozabite pa <strong>\u010dez dan na \u010dim ve\u010d naravnega gibanja.&nbsp;<\/strong>To je eden najpomembnej\u0161ih dejavnikov, ki dolo\u010da uspeh huj\u0161anja.&nbsp;\u010ce vas ta tema bolj zanima, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kateri je najpomembnej\u0161i dejavnik pri huj\u0161anju?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Privoscite_si_vec_spanca\"><\/span>10. Privo\u0161\u010dite si ve\u010d spanca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In spet govorimo o spanju. Ampak, je pa pravzaprav zelo pomembno. V nasprotnem primeru ne bi pre\u017eiveli pribli\u017eno tretjine svojega \u017eivljenja v postelji. \u010ce se malo poigramo z domi\u0161ljijo, <strong>bi lahko rekli, da je spanje eno naju\u010dinkovitej\u0161ih osve\u017eilcev in tudi topilcev ma\u0161\u010dob. <\/strong>Pomanjkanje spanja je tesno povezano s pove\u010dano telesno te\u017eo in debelostjo. Vpliva na hormone lakote in sitosti (leptin in grelin), zaradi katerega hrepenite po hrani in se po zau\u017eitju po\u010dutite manj siti. In ko ne spite dovolj, sploh ne pomislite na telovadbo, kajne? To je le nekaj razlogov, zakaj bi morali <strong>ve\u010d spati.<\/strong> <span style=\"color: #ff6600\">[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>Zato si vsako no\u010d privo\u0161\u010dite pribli\u017eno 7-9 ur nemotenega in kakovostnega spanca. <\/strong>Videli boste, da se boste po\u010dutili veliko bolj energi\u010dni. <span 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\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-1124x749.jpg\" alt=\"Zakaj je spanje pri huj\u0161anju tako pomembno?\" class=\"wp-image-210139\" width=\"843\" height=\"562\" title=\"Zakaj je spanje pri huj\u0161anju tako pomembno?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Hrana ni zgolj obi\u010dajno gorivo<\/strong>, da lahko razmi\u0161ljate, se ukvarjate s \u0161portom in celoten organizem deluje optimalno. Je veliko ve\u010d. Zato kalori\u010dnega deficita ni mogo\u010de razumeti kot &#8220;lahko jeste vse, dokler se prilega va\u0161im makrom&#8221;. Vsako hranilo ima vnaprej dolo\u010deno presnovno usodo in <strong>idealen na\u010drt prehrane mora vsebovati dovolj vseh<\/strong> makrohranil, vitaminov, mineralov, elementov v sledovih, fitokemikalij, probiotikov, prebiotikov in drugih biolo\u0161ko aktivnih snovi, ki pozitivno vplivajo na zdravje ljudi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izgubo te\u017ee in kalori\u010dni deficit lahko enostavno podprete tako, da zau\u017eijete dovolj beljakovin in vlaknin iz razli\u010dnih virov, nadzirate svoje porcije ali \u010de <strong>ne pijete kalorij po nepotrebnem.<\/strong> <strong>Telesna aktivnost<\/strong> je v bistvu nujna, <strong>zadostni spanec<\/strong> pa je klju\u010d do ohranjanja dobrega zdravja in uspe\u0161nega huj\u0161anja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In kako se vi spopadate s kalori\u010dnim deficitom? Z nami v komentarjih delite svoje nasvete. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga podprite z deljenjem, da se bodo tudi va\u0161i prijatelji nau\u010dili, kako spodbujati huj\u0161anje in kalori\u010dni 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>Kako nadzirati izgubo te\u017ee in imeti \u017eivljenje, ne da bi postali su\u017eenj \u0161tetja kalorij? V tem \u010dlanku boste na\u0161li 10 nasvetov, ki vam bodo preprosto pomagali dose\u010di kalori\u010dni deficit in uspe\u0161no shuj\u0161ati.<\/p>\n","protected":false},"author":65,"featured_media":209955,"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":[121],"tags":[6375,6687,7359,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-223569","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-kalorije-sl","10":"tag-prehrana-sl","11":"tag-vadba-sl","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>Kalori\u010dni deficit: Kako shuj\u0161ati in imeti \u017eivljenje? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se hitro in trajno znebiti odve\u010dnih kilogramov? 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Klju\u010den je kalori\u010dni deficit. 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He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.","sameAs":["https:\/\/ondrej-klein.cz\/","https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/"],"url":"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/223569","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=223569"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/223569\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/209955"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=223569"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=223569"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=223569"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=223569"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=223569"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}