{"id":229846,"date":"2021-03-12T17:05:26","date_gmt":"2021-03-12T16:05:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229846"},"modified":"2023-12-01T16:06:43","modified_gmt":"2023-12-01T15:06:43","slug":"kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/","title":{"rendered":"Kal\u00f3riadeficit: hogyan fogyj, hogy az \u00e9letkedved ne fogyjon el?"},"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.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/#A_taplalek_nemcsak_energiaforras_de_mas_fontos_tapanyagoke_is_amelyek_hozzajarulnak_az_egeszseg_megorzesehez\" title=\"A t\u00e1pl\u00e1l\u00e9k nemcsak energiaforr\u00e1s, de m\u00e1s fontos t\u00e1panyagok\u00e9 is, amelyek hozz\u00e1j\u00e1rulnak az eg\u00e9szs\u00e9g meg\u0151rz\u00e9s\u00e9hez\">A t\u00e1pl\u00e1l\u00e9k nemcsak energiaforr\u00e1s, de m\u00e1s fontos t\u00e1panyagok\u00e9 is, amelyek hozz\u00e1j\u00e1rulnak az eg\u00e9szs\u00e9g meg\u0151rz\u00e9s\u00e9hez<\/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.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/#A_kaloriadeficit_mellett_is_meglepoen_sokat_ehetsz_es_magabiztosan_veszithetsz_a_sulyodbol\" title=\"A kal\u00f3riadeficit mellett is meglep\u0151en sokat ehetsz, \u00e9s magabiztosan vesz\u00edthetsz a s\u00falyodb\u00f3l.\">A kal\u00f3riadeficit mellett is meglep\u0151en sokat ehetsz, \u00e9s magabiztosan vesz\u00edthetsz a s\u00falyodb\u00f3l.<\/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.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/#Hogyan_tartsd_kezben_sikeresen_a_kaloriadeficitet_es_a_fogyast\" title=\"Hogyan tartsd k\u00e9zben sikeresen a kal\u00f3riadeficitet \u00e9s a fogy\u00e1st?\">Hogyan tartsd k\u00e9zben sikeresen a kal\u00f3riadeficitet \u00e9s a fogy\u00e1st?<\/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.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/#1_Egyel_tobb_zoldseget_gyumolcsot_es_mas_alacsony_energiasurusegu_etelt\" title=\"1. Egy\u00e9l t\u00f6bb z\u00f6lds\u00e9get, gy\u00fcm\u00f6lcs\u00f6t \u00e9s m\u00e1s alacsony energias\u0171r\u0171s\u00e9g\u0171 \u00e9telt\">1. Egy\u00e9l t\u00f6bb z\u00f6lds\u00e9get, gy\u00fcm\u00f6lcs\u00f6t \u00e9s m\u00e1s alacsony energias\u0171r\u0171s\u00e9g\u0171 \u00e9telt<\/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.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/#2_Probalj_ki_alacsony_kaloriatartalmu_ZERO_koreteket\" title=\"2. Pr\u00f3b\u00e1lj ki alacsony kal\u00f3riatartalm\u00fa ZERO k\u00f6reteket\">2. Pr\u00f3b\u00e1lj ki alacsony kal\u00f3riatartalm\u00fa ZERO k\u00f6reteket<\/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.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/#3_Fokuszalj_a_feherjere\" title=\"3. F\u00f3kusz\u00e1lj a feh\u00e9rj\u00e9re\">3. F\u00f3kusz\u00e1lj a feh\u00e9rj\u00e9re<\/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.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/#4_Reszben_zoldsegekkel_helyettesitsd_a_koreteket\" title=\"4. R\u00e9szben z\u00f6lds\u00e9gekkel helyettes\u00edtsd a k\u00f6reteket\">4. R\u00e9szben z\u00f6lds\u00e9gekkel helyettes\u00edtsd a k\u00f6reteket<\/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.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/#5_Ugyelj_a_megfelelo_rostbevitelre\" title=\"5. \u00dcgyelj a megfelel\u0151 rostbevitelre\">5. \u00dcgyelj a megfelel\u0151 rostbevitelre<\/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.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/#6_Ne_igyal_ures_kaloriakat_es_ismerd_meg_hogyan_csokkentheted_a_kaloriabevitelt_edesitoszerek_hasznalataval\" title=\"6. Ne igy\u00e1l \u00fcres kal\u00f3ri\u00e1kat, \u00e9s ismerd meg, hogyan cs\u00f6kkentheted a kal\u00f3riabevitelt \u00e9des\u00edt\u0151szerek haszn\u00e1lat\u00e1val.\">6. Ne igy\u00e1l \u00fcres kal\u00f3ri\u00e1kat, \u00e9s ismerd meg, hogyan cs\u00f6kkentheted a kal\u00f3riabevitelt \u00e9des\u00edt\u0151szerek haszn\u00e1lat\u00e1val.<\/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.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/#7_Korlatozd_az_adagokat_es_ne_nassolj\" title=\"7. Korl\u00e1tozd az adagokat \u00e9s ne nassolj\">7. Korl\u00e1tozd az adagokat \u00e9s ne nassolj<\/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.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/#8_Hasznald_ovatosan_az_olajat_es_probalj_ki_alacsony_kaloriatartalmu_szoszokat\" title=\"8. Haszn\u00e1ld \u00f3vatosan az olajat, \u00e9s pr\u00f3b\u00e1lj ki alacsony kal\u00f3riatartalm\u00fa sz\u00f3szokat\">8. Haszn\u00e1ld \u00f3vatosan az olajat, \u00e9s pr\u00f3b\u00e1lj ki alacsony kal\u00f3riatartalm\u00fa sz\u00f3szokat<\/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.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/#9_Eddz_de_ne_told_tul%E2%80%A6\" title=\"9. Eddz, de ne told t\u00fal&#8230;\">9. Eddz, de ne told t\u00fal&#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.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/#10_Aludj_tobbet\" title=\"10. Aludj t\u00f6bbet\">10. Aludj t\u00f6bbet<\/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.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/#Mi_a_tanulsag\" title=\"Mi a tanuls\u00e1g?\">Mi a tanuls\u00e1g?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><\/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=\"A_taplalek_nemcsak_energiaforras_de_mas_fontos_tapanyagoke_is_amelyek_hozzajarulnak_az_egeszseg_megorzesehez\"><\/span>A t\u00e1pl\u00e1l\u00e9k nemcsak energiaforr\u00e1s, de m\u00e1s fontos t\u00e1panyagok\u00e9 is, amelyek hozz\u00e1j\u00e1rulnak az eg\u00e9szs\u00e9g meg\u0151rz\u00e9s\u00e9hez<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=\"Hogyan \u00e9rd el a kal\u00f3riadeficitet \u00e9s a s\u00falyveszt\u00e9st?\" class=\"wp-image-209970\" title=\"Hogyan \u00e9rd el a kal\u00f3riadeficitet \u00e9s a s\u00falyveszt\u00e9st?\" 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><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bizonyos szempontb\u00f3l az \u00e9tel olyan, mint egy ind\u00edt\u00f3gomb a test meghat\u00e1rozott biok\u00e9miai reakci\u00f3ihoz, amelyek minden egyes makrot\u00e1panyag eset\u00e9n eg\u00e9szen elt\u00e9r\u0151ek.&nbsp;<strong>A sz\u00e9nhidr\u00e1tok p\u00e9ld\u00e1ul f\u0151leg energiaforr\u00e1sk\u00e9nt szolg\u00e1lnak, a feh\u00e9rj\u00e9k viszont elengedhetetlenek az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9hez \u00e9s fenntart\u00e1s\u00e1hoz<\/strong>, illetve az immunrendszer sejtjeinek \u00e9p\u00edt\u0151k\u00f6veik\u00e9nt is szolg\u00e1lnak.&nbsp;<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>Minden elfogyasztott \u00e9tel&nbsp;<\/strong>r\u00f6vidt\u00e1von hat\u00e1ssal van a k\u00f6z\u00e9rzet\u00fcnkre, hossz\u00fat\u00e1von a kin\u00e9zet\u00fcnkre, \u00e9s az eg\u00e9szs\u00e9g\u00fcnket is meghat\u00e1rozza. A t\u00e1pl\u00e1l\u00e9knak seg\u00edtenie kellene abban, hogy a lehet\u0151 legeg\u00e9szs\u00e9gesebbek legy\u00fcnk, t\u00e1mogassa a sportteljes\u00edtm\u00e9nyt \u00e9s el\u0151seg\u00edtse a hossz\u00fa, akt\u00edv \u00e9letet. Emiatt nincs sok \u00e9rtelme p\u00e9ld\u00e1ul az IIFYM (rugalmas di\u00e9ta) f\u00e9lre\u00e9rtett koncepci\u00f3j\u00e1nak, ahol az embereket nem \u00e9rdekli az \u00e9tel min\u0151s\u00e9ge, csak annyi, hogy \u201ebelef\u00e9rjen a makrot\u00e1panyagok kereteibe\u201d. Ha \u00e9rdekel, hogy hogyan ehetsz p\u00e9ld\u00e1ul hamburgert \u00fagy, hogy m\u00e9g fogysz is vele, olvasd el a&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/iifym-a-rugalmas-etkezes-amivel-konnyebben-ered-el-az-alomalakod\/\" class=\"ek-link\"><strong>Hogyan fogyj pizz\u00e1val \u00e9s \u00e9dess\u00e9ggel az IIFYM seg\u00edts\u00e9g\u00e9vel?<\/strong><\/a>&nbsp;c\u00edm\u0171 cikk\u00fcnket.<\/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=\"A_kaloriadeficit_mellett_is_meglepoen_sokat_ehetsz_es_magabiztosan_veszithetsz_a_sulyodbol\"><\/span>A kal\u00f3riadeficit mellett is meglep\u0151en sokat ehetsz, \u00e9s magabiztosan vesz\u00edthetsz a s\u00falyodb\u00f3l.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ez nem atomfizika vagy fekete m\u00e1gia.&nbsp;Amikor az iparilag feldolgozott \u00e9teleket &#8211; amelyek \u00e1ltal\u00e1ban sok energi\u00e1t tartalmaznak kis mennyis\u00e9gben is &#8211; lecser\u00e9lj\u00fck ugyanannyi, de friss \u00e9s minim\u00e1lisan feldolgozott t\u00e1pl\u00e1l\u00e9kra, szinte \u00e9szrev\u00e9tlen\u00fcl <strong>cs\u00f6kkentj\u00fck az energiabevitelt \u00e9s egyben jav\u00edtjuk a t\u00e1pl\u00e1lkoz\u00e1sunk min\u0151s\u00e9g\u00e9t.&nbsp;<\/strong>Az emberek rendszerint meglep\u0151dnek azon, hogy mennyit ehetnek \u00e9s m\u00e9gis fogynak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hogyan is n\u00e9z ez ki a val\u00f3s\u00e1gban?&nbsp;<\/strong>P\u00e9ter \u00e9s P\u00e1l bar\u00e1tok, akik rendszeresen elmennek enni valahova. P\u00e9ter \u00e1ltal\u00e1ban nem foglalkozik azzal, hogy mit eszik, ez\u00e9rt gyakran v\u00e9g\u00fcl gyorskaj\u00e1t v\u00e1laszt, \u00edgy egy kal\u00f3riabomb\u00e1t fogyaszt. Ezzel szemben P\u00e1lt \u00e9rdekli, hogy milyen \u00e9teleket fogyaszt, ennek k\u00f6sz\u00f6nhet\u0151en a gyors\u00e9tteremben is tud eg\u00e9szs\u00e9ges fog\u00e1sokat v\u00e1lasztani.<\/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>P\u00e9ter \u00e9telrendel\u00e9se a <\/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>McDonald\u2019s-ban:<\/strong> Dupla Big Mac baconnel (1022 kcal), nagy s\u00fcltkrumplival (434 kcal) \u00e9s 0,5 l Coca-Col\u00e1val (208 kcal). P\u00e9ter \u00f6sszesen <strong>1684 kal\u00f3ri\u00e1t fogyaszt, <\/strong>\u00e9s<\/a> ezzel majdnem teljesen kimer\u00edti a napi kal\u00f3riaadagj\u00e1t.<\/li>\n\n\n\n<li><strong>P\u00e1l \u00e9telrendel\u00e9se a <\/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>McDonald\u2019s-ban<\/strong><\/a><strong>:<\/strong>McWrap grillezett <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirkemellel<\/a> (363 kcal) \u00e9s c\u00e9z\u00e1rsal\u00e1ta grillezett csirk\u00e9vel (209 kcal), 0,5 l Coca-Cola Zero (0 kcal) \u00e9s egy pressz\u00f3k\u00e1v\u00e9 (0 kcal) eb\u00e9dre. Ez <strong>572 kal\u00f3ri\u00e1t <\/strong>\u00e9s egy \u201eJ\u00f3 \u00e9telv\u00e1laszt\u00e1s\u201d d\u00edjat jelent P\u00e1lnak.<\/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>Mi a k\u00fcl\u00f6nbs\u00e9g?&nbsp;<\/strong>Legf\u0151k\u00e9ppen az 1112 kal\u00f3ria, az egyes t\u00e1panyagok az \u00e9telekben, \u00e9s az \u00e9tkez\u00e9s ut\u00e1ni k\u00f6z\u00e9rzet. P\u00e9ter eb\u00e9d ut\u00e1n f\u00e1radtnak \u00e9rzi mag\u00e1t \u00e9s nincs energi\u00e1ja, m\u00edg P\u00e1l friss \u00e9s tov\u00e1bb folytathatja a munk\u00e1j\u00e1t.&nbsp;<strong>\u00c9s ha azt gondolod, hogy majd edz\u00e9s k\u00f6zben ledolgozod a rossz \u00e9telv\u00e1laszt\u00e1saidat, h\u00e1t azt m\u00e1r most elfelejtheted.&nbsp;<\/strong>Az \u00e1tlagos 65 kil\u00f3s n\u0151nek 2,5, a 80 kil\u00f3s f\u00e9rfinak kicsit t\u00f6bb, mint 2 \u00f3r\u00e1t kellene futnia 10 km\/\u00f3r\u00e1val, hogy el\u00e9gesse a P\u00e9ter eb\u00e9dj\u00e9ben megb\u00fav\u00f3 kal\u00f3ri\u00e1kat. Sokkal jobb, ha megtanulsz az ig\u00e9nyeidnek megfelel\u0151en t\u00e1pl\u00e1lkozni, mintsem extra edz\u00e9seket beilleszteni az\u00e9rt, hogy megpr\u00f3b\u00e1lj megszabadulni a f\u00f6l\u00f6slegesen bevitt energi\u00e1t\u00f3l.<\/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=\"Hogyan egy\u00fcnk eg\u00e9szs\u00e9gesen egy gyors\u00e9tteremben?\" class=\"wp-image-209983\" style=\"width:843px;height:527px\" title=\"Hogyan egy\u00fcnk eg\u00e9szs\u00e9gesen egy gyors\u00e9tteremben?\" 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=\"Hogyan_tartsd_kezben_sikeresen_a_kaloriadeficitet_es_a_fogyast\"><\/span>Hogyan tartsd k\u00e9zben sikeresen a kal\u00f3riadeficitet \u00e9s a fogy\u00e1st?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kal\u00f3riadeficit \u00e1llapot\u00e1ban a szervezet a rendelkez\u00e9sre \u00e1ll\u00f3 energiatartal\u00e9kokhoz ny\u00fal.&nbsp;<strong>A fogy\u00e1s c\u00e9lja a zs\u00edrsz\u00f6vet aktiv\u00e1l\u00e1sa, energi\u00e1v\u00e1 alak\u00edt\u00e1sa \u00e9s elt\u00fcntet\u00e9se. <\/strong>K\u00f6vetkezetess\u00e9ggel \u00e9s kitart\u00e1ssal el\u0151seg\u00edthetj\u00fck ezt a folyamatot. Ne felejtsd, hogy <strong>a t\u00fal nagy kal\u00f3riadeficit pont olyan k\u00e1ros, mint a t\u00fal kicsi.&nbsp;<\/strong>Hossz\u00fat\u00e1von a napi energiaig\u00e9ny 15-20%-\u00e1t kitev\u0151 kal\u00f3riadeficit sz\u00e1m\u00edt fenntarthat\u00f3nak. [4]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a fogy\u00e1shoz ki akarod sz\u00e1m\u00edtani az energiabeviteled, a cikk\u00fcnkben tal\u00e1lhat\u00f3 <a href=\"https:\/\/gymbeam.hu\/blog\/online-energiabevitel-es-makrotapanyag-szamologep\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Online Energiabevitel \u00e9s Makrot\u00e1panyag Kalkul\u00e1tor<\/strong><\/a> j\u00f3l fog j\u00f6nni.<\/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_Egyel_tobb_zoldseget_gyumolcsot_es_mas_alacsony_energiasurusegu_etelt\"><\/span>1. Egy\u00e9l t\u00f6bb z\u00f6lds\u00e9get, gy\u00fcm\u00f6lcs\u00f6t \u00e9s m\u00e1s alacsony energias\u0171r\u0171s\u00e9g\u0171 \u00e9telt<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=\"Hogyan ehetsz t\u00f6bbet a fogy\u00e1s mellett?\" class=\"wp-image-210166\" title=\"Hogyan ehetsz t\u00f6bbet a fogy\u00e1s mellett?\" 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>Fentebb m\u00e1r volt sz\u00f3 az energias\u0171r\u0171s\u00e9gr\u0151l. Ez gyakorlatilag az egys\u00e9gnyi t\u00f6meg\u0171 \u00e9tel energiatartalm\u00e1t jelenti.&nbsp;<strong>Miben van t\u00f6bb kal\u00f3ria: 100 gramm csokol\u00e1d\u00e9ban, vagy 100 gramm alm\u00e1ban?&nbsp;<\/strong>\u00d6szt\u00f6n\u00f6sen \u00e9rzed, hogy biztosan a csokol\u00e1d\u00e9ban, de <strong>tudtad, hogy a k\u00fcl\u00f6nbs\u00e9g ak\u00e1r 430 kal\u00f3ria is lehet?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A megfelel\u0151 mennyis\u00e9g\u0171 gy\u00fcm\u00f6lcs \u00e9s <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9g <\/a>fogyaszt\u00e1sa \u00f6sszef\u00fcgg a hat\u00e9konyabb di\u00e9t\u00e1val. Felmer\u00fclhet benned a k\u00e9rd\u00e9s: vajon ez a viszonylag alacsony kal\u00f3riatartalom \u00e9s alacsony energias\u0171r\u0171s\u00e9g miatt van? Nem, <strong>a gy\u00fcm\u00f6lcs\u00f6k \u00e9s z\u00f6lds\u00e9gek gazdag rostforr\u00e1sok<\/strong>, amelyek j\u00f3llakottabb\u00e1 tesznek \u00e9tkez\u00e9s ut\u00e1n, \u00edgy kevesebbet eszel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A v\u00edzben old\u00f3d\u00f3 rostok az em\u00e9szt\u00e9st is lass\u00edtj\u00e1k, <\/strong>ami azt jelenti, hogy a v\u00e9rcukorszinted lassabban tud emelkedni, \u00edgy k\u00e9s\u0151bb \u00e9hezel meg \u00fajra. [5\u20137]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Naponta legal\u00e1bb 400 g z\u00f6lds\u00e9get \u00e9s 200 g gy\u00fcm\u00f6lcs\u00f6t kellene enned.&nbsp;<\/strong>Ne feledd, hogy a gy\u00fcm\u00f6lcs\u00f6t f\u0151k\u00e9nt szil\u00e1rd form\u00e1ban, nem gy\u00fcm\u00f6lcsl\u00e9k\u00e9nt kellene fogyasztanod. Pr\u00f3b\u00e1lj meg <strong>t\u00f6bb friss sal\u00e1t\u00e1t vagy ferment\u00e1lt z\u00f6lds\u00e9get<\/strong> beilleszteni az \u00e9tkez\u00e9seidbe. Ennek rengeteg m\u00f3dja van, m\u00e9g az egyre n\u00e9pszer\u0171bb koreai kimchit is kipr\u00f3b\u00e1lhatod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A benne l\u00e9v\u0151 probiotikumoknak (j\u00f3t\u00e9kony bakt\u00e9riumok) \u00e9s prebiotikumoknak (\u00e9tkez\u00e9si rost a j\u00f3t\u00e9kony bakt\u00e9riumok sz\u00e1m\u00e1ra) k\u00f6sz\u00f6nhet\u0151en<strong> j\u00f3t\u00e9kony hat\u00e1ssal van a b\u00e9lfl\u00f3r\u00e1ra \u00e9s az em\u00e9szt\u00e9sre.&nbsp;<\/strong>A b\u00e9lfl\u00f3ra \u00f6sszet\u00e9tele befoly\u00e1solja a fogy\u00e1st, az immunrendszert \u00e9s a szervezet betegs\u00e9gekkel szembeni ellen\u00e1ll\u00f3k\u00e9pess\u00e9g\u00e9t is. [8\u20139]<\/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_Probalj_ki_alacsony_kaloriatartalmu_ZERO_koreteket\"><\/span>2. Pr\u00f3b\u00e1lj ki alacsony kal\u00f3riatartalm\u00fa ZERO k\u00f6reteket<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi ez \u00e9s mi\u00e9rt is kellene fogyasztanod?&nbsp;A majdnem nulla kal\u00f3ri\u00e1s k\u00f6retek titka a glut\u00e9nmentes konjac liszt, amely a Leop\u00e1rdkontyvir\u00e1g (<em>Amorphophallus konjac<\/em>) nev\u0171 n\u00f6v\u00e9nyb\u0151l k\u00e9sz\u00fcl.&nbsp;<strong>A ZERO k\u00f6retek gl\u00fckomann\u00e1nt, egy oldhat\u00f3 rostot tartalmaznak<\/strong>, amely m\u00e1s oldhat\u00f3 rostokhoz hasonl\u00f3an megk\u00f6ti a vizet az em\u00e9szt\u0151rendszerben, \u00edgy megn\u00f6velve az em\u00e9sztend\u0151 anyag t\u00e9rfogat\u00e1t. Teh\u00e1t a gl\u00fckomann\u00e1n seg\u00edt az \u00e9tkez\u00e9s ut\u00e1ni j\u00f3llakotts\u00e1g \u00e9rz\u00e9s\u00e9t n\u00f6velni, mivel <strong>ak\u00e1r a t\u00f6meg\u00e9nek 50-szeres\u00e9t kitev\u0151 vizet is meg tud k\u00f6tni. <\/strong>[10\u201311]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kipr\u00f3b\u00e1lhatod p\u00e9ld\u00e1ul a <a href=\"https:\/\/gymbeam.hu\/bio-zero-noodles-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO T\u00e9szt\u00e1t, <\/a><a href=\"https:\/\/gymbeam.hu\/bio-zero-rizs-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a ZERO Rizst,<\/a> vagy a <a href=\"https:\/\/gymbeam.hu\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Spagettit<\/a>. De ne felejtsd el, hogy ezeknek a term\u00e9keknek saj\u00e1tos \u00edz\u00fck van, emiatt megfelel\u0151en kell elk\u00e9sz\u00edteni \u00e9s f\u0171szerezni \u0151ket. \u00c9s ha m\u00e9g mindig nem a te vil\u00e1god, akkor ne er\u0151ltesd, hanem pr\u00f3b\u00e1lj ki egy m\u00e1sik megk\u00f6zel\u00edt\u00e9st.<\/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=\"Mely k\u00f6retekben van a legkevesebb kal\u00f3ria?\" class=\"wp-image-210022\" style=\"width:843px;height:563px\" title=\"Mely k\u00f6retekben van a legkevesebb kal\u00f3ria?\" 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_Fokuszalj_a_feherjere\"><\/span>3. F\u00f3kusz\u00e1lj a feh\u00e9rj\u00e9re<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>R\u00f6viden, a feh\u00e9rje egy alapvet\u0151 makrot\u00e1panyag az emberi test m\u0171k\u00f6d\u00e9s\u00e9nek sz\u00e1mos ter\u00fclet\u00e9n. A fogy\u00e1s sor\u00e1n j\u00f3l j\u00f6n a megn\u00f6velt feh\u00e9rjebevitel, f\u0151leg amiatt, hogy <strong>pozit\u00edv hat\u00e1ssal van a j\u00f3llakotts\u00e1g \u00e9rz\u00e9s\u00e9re \u00e9tkez\u00e9s ut\u00e1n, \u00e9s seg\u00edthet a s\u00f3v\u00e1rg\u00e1sokat is kord\u00e1ban tartani.&nbsp;<\/strong>A megfelel\u0151 feh\u00e9rjebevitel az izmokat is megv\u00e9di att\u00f3l, hogy energi\u00e1v\u00e1 alakuljanak, \u00e9s a szervezet optim\u00e1lis v\u00e9dekez\u0151k\u00e9pess\u00e9g\u00e9hez is hozz\u00e1j\u00e1rul. [1] [12\u201314]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A feh\u00e9rj\u00e9nek van a legnagyobb h\u0151termel\u0151 k\u00e9pess\u00e9ge az \u00f6sszes t\u00e1panyag k\u00f6z\u00fcl. Ez azt jelenti, hogy a feh\u00e9rje t\u00edpus\u00e1t\u00f3l f\u00fcgg\u0151en a szervezet az energiatartalom 20-30%-\u00e1t haszn\u00e1lja fel az em\u00e9szt\u00e9s\u00e9re.&nbsp;<strong>Teh\u00e1t 100 kal\u00f3ri\u00e1b\u00f3l val\u00f3j\u00e1ban 70-80 kal\u00f3ri\u00e1t kapsz.&nbsp;<\/strong>Enn\u00e9lfogva az optim\u00e1lis feh\u00e9rjebevitel felgyors\u00edthatja az anyagcser\u00e9t. A napi feh\u00e9rjebevitelednek <strong>fizikai aktivit\u00e1st\u00f3l f\u00fcgg\u0151en testt\u00f6meg-kilogrammonk\u00e9nt 1,2-2 g <\/strong>tartom\u00e1nyban kellene lennie.<strong>&nbsp;<\/strong>A feh\u00e9rjebeviteledet min\u0151s\u00e9gi&nbsp;<a href=\"https:\/\/gymbeam.hu\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3-<\/a>&nbsp;vagy&nbsp;<a href=\"https:\/\/gymbeam.hu\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00f6v\u00e9nyi feh\u00e9rj\u00e9vel<\/a>&nbsp;\u00e9s&nbsp;<a href=\"https:\/\/gymbeam.hu\/feherjeszelet-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rjeszeletekkel<\/a> t\u00e1mogathatod.&nbsp;A modern nyugati vil\u00e1gban lehet\u0151s\u00e9g\u00fcnk van arra, hogy ne felt\u00e9tlen\u00fcl \u00e1llati feh\u00e9rj\u00e9t v\u00e1lasszunk.&nbsp;J\u00f3t teszel magaddal, ha legal\u00e1bb r\u00e9szben n\u00f6v\u00e9nyi feh\u00e9rj\u00e9vel helyettes\u00edted az \u00e1llati feh\u00e9rjeforr\u00e1sokat a magasabb rosttartalom miatt, \u00e9s a bolyg\u00f3val is, mert kisebb \u00f6kol\u00f3giai l\u00e1bnyomot hagysz magad ut\u00e1n.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekelnek a feh\u00e9rjeforr\u00e1sok, olvasd el a <a href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 olyan \u00e9lelmiszer, amellyel k\u00f6nnyed\u00e9n juttathatsz feh\u00e9rj\u00e9t az \u00e9trendedbe<\/strong><\/a> c\u00edm\u0171 \u00edr\u00e1sunkat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"32659,36358,65239,67330,73135\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Reszben_zoldsegekkel_helyettesitsd_a_koreteket\"><\/span>4. R\u00e9szben z\u00f6lds\u00e9gekkel helyettes\u00edtsd a k\u00f6reteket<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Amennyiben sz\u00fcks\u00e9ges a f\u0151\u00e9tkez\u00e9seid kal\u00f3riatartalm\u00e1t cs\u00f6kkenteni, erre a z\u00f6lds\u00e9gek beilleszt\u00e9se lehet a legjobb megold\u00e1s. Most bemutatunk n\u00e9h\u00e1ny fog\u00e1st, amelyekkel r\u00e9szben vagy eg\u00e9szben helyettes\u00edteni tudod a hagyom\u00e1nyos k\u00f6reteket. Ez azt jelenti, hogy t\u00f6bbet ehetsz kevesebb kal\u00f3riabevitel mellett.<\/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>Spagetti \u2192 Cukkini spagetti <\/strong>A hagyom\u00e1nyos spagetti kiv\u00e1lt\u00e1sa mellett a cukkinit haszn\u00e1lhatod a zabk\u00e1sa mennyis\u00e9g\u00e9nek n\u00f6vel\u00e9s\u00e9re, vagy s\u00fct\u00e9si alapanyagk\u00e9nt is, p\u00e9ld\u00e1ul <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/brownie\/\" class=\"ek-link\">brownie-ban<\/a>. 100 gramm <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/cukkini\/\" class=\"ek-link\">cukkini <\/a>\u00e1tlagosan <strong>18 kal\u00f3ri\u00e1t <\/strong>tartalmaz.<\/li>\n\n\n\n<li><strong>Rizs \u2192 Karfiolrizs&nbsp;<\/strong>Csak addig kell apr\u00edtanod a karfiolt, am\u00edg el nem \u00e9red a k\u00edv\u00e1nt \u00e1llagot, ezut\u00e1n megpir\u00edthatod sz\u00e1raz serpeny\u0151ben, vagy egy kev\u00e9s olajon f\u0171szerekkel a k\u00fcl\u00f6nlegesebb \u00edzhat\u00e1s\u00e9rt. 100 gramm karfiol \u00e1tlagosan <strong>27 kal\u00f3ri\u00e1t&nbsp;<\/strong>tartalmaz.<\/li>\n\n\n\n<li><strong>S\u00fcltkrumpli \u2192 S\u00fclt zeller&nbsp;<\/strong>Ha annyira im\u00e1dod a s\u00fcltkrumplit, hogy nem tudsz neki ellen\u00e1llni, pr\u00f3b\u00e1ld ki a h\u00e1zilag, s\u00fct\u0151ben s\u00fclt zellert. Egyszer\u0171en csak v\u00e1gd fel s\u00fcltkrumpli m\u00e9ret\u0171re, egy ed\u00e9nyben keverd \u00f6ssze egy csepp olajjal \u00e9s f\u0171szerekkel, majd ter\u00edtsd ki egy tepsiben \u00e9s csak tedd a s\u00fct\u0151be. 100 gramm zeller \u00e1tlagosan <strong>35 kal\u00f3ri\u00e1t <\/strong>tartalmaz. Ha nem szereted a zellert, akkor k\u00e9sz\u00edthetsz hagyom\u00e1nyos s\u00fcltkrumplit is h\u00e1zilag a s\u00fct\u0151ben, minim\u00e1lis olajjal, \u00edzl\u00e9s szerint f\u0171szerezve.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha valamilyen okn\u00e1l fogva nem fogyasztasz p\u00e9ks\u00fctem\u00e9nyeket, portobello gomb\u00e1b\u00f3l, vagy j\u00e9gsal\u00e1ta levelekb\u0151l is k\u00e9sz\u00edthetsz \u201ehamburger zseml\u00e9t\u201d. A konyham\u0171v\u00e9szet hat\u00e1rtalan, csak rajtad m\u00falik, hogyan k\u00e9sz\u00edted el az \u00e9teleket.<\/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=\"Fog\u00e1sok, amelyekkel helyettes\u00edtheted a k\u00f6reteket \u00e9s seg\u00edthetnek a fogy\u00e1sban.\" class=\"wp-image-210035\" style=\"width:843px;height:562px\" title=\"Fog\u00e1sok, amelyekkel helyettes\u00edtheted a k\u00f6reteket \u00e9s seg\u00edthetnek a fogy\u00e1sban.\" 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_Ugyelj_a_megfelelo_rostbevitelre\"><\/span>5. \u00dcgyelj a megfelel\u0151 rostbevitelre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A megfelel\u0151 rostbevitel hozz\u00e1j\u00e1rul az eg\u00e9szs\u00e9ges em\u00e9szt\u00e9shez, t\u00e1mogatja a b\u00e9lfl\u00f3r\u00e1t \u00e9s a fogy\u00e1st is el\u0151seg\u00edti. <strong>A<\/strong> <strong>v\u00edzben old\u00f3d\u00f3 rostok k\u00fcl\u00f6n\u00f6sen jav\u00edtj\u00e1k a telts\u00e9g\u00e9rzetet \u00e9s lass\u00edtj\u00e1k az em\u00e9szt\u00e9st<\/strong>, \u00edgy \u00e9tkez\u00e9s ut\u00e1n j\u00f3llakottabbnak \u00e9rzed magad \u00e9s kevesebbet eszel. Nagyj\u00e1b\u00f3l napi 30 gramm rostot aj\u00e1nlott fogyasztani a j\u00f3t\u00e9kony hat\u00e1s el\u00e9r\u00e9s\u00e9hez. [10]<\/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>Ez\u00e9rt \u00e9rdemes legf\u0151k\u00e9ppen <strong>a teljeski\u0151rl\u00e9s\u0171 gabon\u00e1t, a h\u00fcvelyeseket<\/strong>, a h\u00e1mozatlan z\u00f6lds\u00e9geket \u00e9s gy\u00fcm\u00f6lcs\u00f6ket (uborka, alma vagy h\u00e1zt\u00e1ji s\u00e1rgar\u00e9pa), a magvakat \u00e9s di\u00f3f\u00e9l\u00e9ket fogyasztani. \u00c9des\u00edt\u00e9sre haszn\u00e1lhatsz cik\u00f3riaszirupot, ami 70%-nyi inulint &#8211; v\u00edzben old\u00f3d\u00f3 rostot &#8211; tartalmaz. Ennek k\u00f6sz\u00f6nhet\u0151en 100 gramm szirupban k\u00f6r\u00fclbel\u00fcl 5 gramm cukor van.<\/li>\n\n\n\n<li><strong>A rosttartalm\u00fa \u00e9trendkieg\u00e9sz\u00edt\u0151k k\u00f6z\u00fcl is v\u00e1logathatsz&nbsp;<\/strong>A legn\u00e9pszer\u0171bbek k\u00f6z\u00e9 tartozik az \u00fatif\u0171mag, m\u00e1s n\u00e9ven <a href=\"https:\/\/gymbeam.hu\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium. <\/a>Az <a href=\"https:\/\/gymbeam.hu\/almarost-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">almarost <\/a>ugyancsak hat\u00e1sos.&nbsp;Mindk\u00e9t rostforr\u00e1st hozz\u00e1adhatod p\u00e9ld\u00e1ul tejterm\u00e9kekhez, zabk\u00e1s\u00e1hoz, vagy gabonapehelyhez tejjel.<\/li>\n\n\n\n<li><strong>Eml\u00e9kszel m\u00e9g a gl\u00fckomann\u00e1nra?&nbsp;<\/strong>Ez az a rost, amely a t\u00f6meg\u00e9n\u00e9l 50-szer nagyobb mennyis\u00e9g\u0171 vizet k\u00e9pes megk\u00f6tni, \u00edgy megn\u00f6veli a t\u00e1pl\u00e1l\u00e9k t\u00e9rfogat\u00e1t az em\u00e9szt\u0151rendszeredben. Enn\u00e9lfogva egyre n\u00e9pszer\u0171bb a fogy\u00e1st t\u00e1mogat\u00f3 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k k\u00f6z\u00f6tt.&nbsp;Ha nem szereted az \u00edz\u00e9t, pr\u00f3b\u00e1ld ki a <a href=\"https:\/\/gymbeam.hu\/glukomannan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gl\u00fckomann\u00e1n kapszul\u00e1t.<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Az EFSA (Eur\u00f3pai \u00c9lelmiszerbiztons\u00e1gi Hat\u00f3s\u00e1g) is j\u00f3v\u00e1hagyta a k\u00f6vetkez\u0151 \u00e1ll\u00edt\u00e1sokat a gl\u00fckomann\u00e1nr\u00f3l:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>A gl\u00fckomann\u00e1n egy kal\u00f3riakorl\u00e1tozott di\u00e9ta r\u00e9szek\u00e9nt hozz\u00e1j\u00e1rul a s\u00falyveszt\u00e9shez.&nbsp;<\/em>Legal\u00e1bb napi 3 gramm gl\u00fckomann\u00e1n fogyaszt\u00e1sa eset\u00e9n.<\/li>\n\n\n\n<li><em>A gl\u00fckomann\u00e1n seg\u00edt fenntartani a v\u00e9r norm\u00e1lis koleszterinszintj\u00e9t. <\/em>Legal\u00e1bb napi 4 gramm gl\u00fckomann\u00e1n fogyaszt\u00e1sa eset\u00e9n.<\/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=\"Hogyan fogyassz t\u00f6bb rostot \u00e9s fogyj k\u00f6nnyebben? A psyllium seg\u00edthet.\" class=\"wp-image-210048\" style=\"width:843px;height:562px\" title=\"Hogyan fogyassz t\u00f6bb rostot \u00e9s fogyj k\u00f6nnyebben? A psyllium seg\u00edthet.\" 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_Ne_igyal_ures_kaloriakat_es_ismerd_meg_hogyan_csokkentheted_a_kaloriabevitelt_edesitoszerek_hasznalataval\"><\/span>6. Ne igy\u00e1l \u00fcres kal\u00f3ri\u00e1kat, \u00e9s ismerd meg, hogyan cs\u00f6kkentheted a kal\u00f3riabevitelt \u00e9des\u00edt\u0151szerek haszn\u00e1lat\u00e1val.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az rendben van, hogy t\u00e1panyagp\u00f3tl\u00e1sra feh\u00e9rj\u00e9t fogyasztasz, vagy napi egy \u00e9tkez\u00e9st kiv\u00e1ltasz \u00e9tkez\u00e9shelyettes\u00edt\u0151vel. De rendszeresen meginni egy liter Coca-Col\u00e1t vagy m\u00e1s \u00e9des \u00fcd\u00edt\u0151t, az nem ok\u00e9. Egy \u00e1tlagos eb\u00e9d kal\u00f3riamennyis\u00e9g\u00e9t viszed be sz\u00fcks\u00e9gtelen\u00fcl. A folyad\u00e9kfogyaszt\u00e1sodat a v\u00edzre alapozd, \u00e9s korl\u00e1tozd a <a href=\"https:\/\/gymbeam.hu\/blog\/hol-bujnak-meg-a-folyekony-kaloriak-es-hogyan-akadalyoznak-ezek-az-ures-kaloriak-a-fogyasban\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">foly\u00e9kony kal\u00f3ri\u00e1k<\/a> bevitel\u00e9t, amennyire csak tudod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nem tudod elk\u00e9pzelni az \u00e9letet \u00e9dess\u00e9g n\u00e9lk\u00fcl?&nbsp;<\/strong>Akkor tanuld meg, hogyan \u00e9des\u00edthetsz okosan, vagy ak\u00e1r kal\u00f3riamentesen. Csak annyit kell tenned, hogy <strong>legal\u00e1bb r\u00e9szben helyettes\u00edted a cukrot<\/strong>, p\u00e9ld\u00e1ul <a href=\"https:\/\/gymbeam.hu\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">eritrittel<\/a>, a kal\u00f3riamentes \u00e9des\u00edt\u0151vel, amely majdnem ugyanolyan \u00e9des, mint a cukor, \u00e9s n\u00e9h\u00e1ny gy\u00fcm\u00f6lcsben term\u00e9szetes form\u00e1ban is megtal\u00e1lhat\u00f3.&nbsp;A <a href=\"https:\/\/gymbeam.hu\/xylitol-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xilitet<\/a>, a cik\u00f3riaszirupot, a <a href=\"https:\/\/gymbeam.hu\/stevia\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stevi\u00e1t<\/a>, vagy egy kal\u00f3riamentes szirupot is kipr\u00f3b\u00e1lhatsz a palacsinta vagy m\u00e1s desszertek \u00e9des\u00edt\u00e9s\u00e9re. Ha k\u00edv\u00e1ncsi vagy m\u00e9g t\u00f6bb tippre az \u00e9dess\u00e9gek h\u00edz\u00e1s n\u00e9lk\u00fcli \u00e9lvezet\u00e9r\u0151l, akkor olvasd el a cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/7-tipp-hogyan-egyel-amit-szeretsz-de-ne-hizz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 j\u00f3tan\u00e1cs, hogy azt ehesd amit szeretsz \u00e9s m\u00e9gse<\/strong><\/a> <a href=\"https:\/\/gymbeam.hu\/blog\/7-tipp-hogyan-egyel-amit-szeretsz-de-ne-hizz\/\"><strong>h\u00edzz meg.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-1124x750.jpg\" alt=\"Hogyan lehet\u00fcnk tudatosabbak a kl\u00f3riaszeg\u00e9ny \u00e9des\u00edt\u00e9sben? Az eritrit, a stevia, a kal\u00f3riamentes szirupok vagy a cik\u00f3riaszirup seg\u00edthetnek.\" class=\"wp-image-210061\" style=\"width:843px;height:563px\" title=\"Hogyan lehet\u00fcnk tudatosabbak a kl\u00f3riaszeg\u00e9ny \u00e9des\u00edt\u00e9sben? Az eritrit, a stevia, a kal\u00f3riamentes szirupok vagy a cik\u00f3riaszirup seg\u00edthetnek.\" 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_Korlatozd_az_adagokat_es_ne_nassolj\"><\/span>7. Korl\u00e1tozd az adagokat \u00e9s ne nassolj<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=\"Tanuld meg a kal\u00f3riadeficit haszn\u00e1lat\u00e1t. Korl\u00e1tozd az adagokat \u00e9s ne nassolj\" class=\"wp-image-210185\" title=\"Tanuld meg a kal\u00f3riadeficit haszn\u00e1lat\u00e1t. Korl\u00e1tozd az adagokat \u00e9s ne nassolj\" 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>Amikor arra ker\u00fcl a sor, hogy magbecs\u00fclj\u00fck a kal\u00f3riabevitel\u00fcnket, m\u00e9g a t\u00e1pl\u00e1lkoz\u00e1si szak\u00e9rt\u0151k \u00e9s dietetikusok is azt hiszik, hogy kevesebb kal\u00f3ri\u00e1t fogyasztanak, mint val\u00f3j\u00e1ban. A t\u00e1panyagbeviteled nyomon k\u00f6vet\u00e9s\u00e9re j\u00f3 \u00f6tlet legal\u00e1b k\u00e9t h\u00e9tig megm\u00e9rni az \u00e9tel s\u00faly\u00e1t \u00e9s feliratkozni az olyan \u00e9trendk\u00f6vet\u0151 appokra, mint a <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal<\/a>, vagy a <a href=\"https:\/\/www.yazio.com\/en\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Yazio.&nbsp;<\/a>Ezek sokkal jobb betekint\u00e9st ny\u00fajtanak a t\u00e1pl\u00e1lkoz\u00e1sodba, \u00e9s nem kell a kal\u00f3riasz\u00e1ml\u00e1l\u00e1s rabszolg\u00e1j\u00e1v\u00e1 v\u00e1lnod. [15]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00c9s mi van akkor, ha mindezt nem akarod? <\/strong>Hozz l\u00e9tre egy olyan t\u00e1pl\u00e1lkoz\u00e1si rendszert, ami illik hozz\u00e1d. Kezdheted <strong>2-3 nagyobb \u00e9tkez\u00e9ssel, <\/strong><a href=\"https:\/\/gymbeam.hu\/blog\/milyen-egy-kiegyensulyozott-snack-es-hogyan-helyettesitsuk-a-kaloriadus-nassolnivalokat-egeszseges-etelekkel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>csipegetnival\u00f3kkal<\/strong><\/a> <strong>megfelel\u0151en kieg\u00e9sz\u00edtve, \u00e9s kezdj el kisebb t\u00e1ny\u00e9rokat haszn\u00e1lni.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A modern vil\u00e1gban minden egyre nagyob lesz.&nbsp;Ez igaz az \u00e9telek csomagol\u00e1s\u00e1ra vagy a t\u00e1ny\u00e9rok m\u00e9ret\u00e9re is. Egy tanulm\u00e1ny kimutatta, hogy <strong>a mai t\u00e1ny\u00e9rok ak\u00e1r 44%-kal nagyobbak, mint 1990-ben.<\/strong>&nbsp;A nagyobb t\u00e1ny\u00e9rok t\u00f6bb kal\u00f3ria fogyaszt\u00e1s\u00e1hoz vezetnek, az pedig elh\u00edz\u00e1shoz. [16\u201317]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pr\u00f3b\u00e1ld ki ennek a ford\u00edtottj\u00e1t, \u00e9s fogyaszd kisebb t\u00e1ny\u00e9rr\u00f3l az \u00e9telt legal\u00e1bb napi 1-2 \u00e9tkez\u00e9s sor\u00e1n.&nbsp;<\/strong>Ha ut\u00e1na m\u00e9g mindig \u00e9hes vagy, akkor szedj m\u00e9g egy kicsit. De nem feledd, id\u0151be telik, mire a \u201ej\u00f3llaktam\u201d \u00e9rz\u00e9s kialakul. V\u00e1rj egy p\u00e1r percet miel\u0151tt \u00fajabb adagot szedsz, \u00e9s lehet, hogy r\u00e1j\u00f6ssz, m\u00e1r nem is vagy \u00e9hes. Ez jobb strat\u00e9gia lehet, mint egy kajak\u00f3m\u00e1t \u00e9s lust\u00e1lkod\u00e1st okoz\u00f3 nagy adagot a t\u00e1ny\u00e9rra tenni. [16\u201317]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekel, hogy a napk\u00f6zbeni nassol\u00e1s hogyan akad\u00e1lyozhatja meg a fogy\u00e1sod, olvasd el a cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-tart-vissza-a-nassolas-a-fogyastol-11-egyszeru-mod-hogy-ellenorzes-alatt-tartsd-a-dietad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hogyan tart vissza a nassol\u00e1s a fogy\u00e1st\u00f3l? 11 egyszer\u0171 m\u00f3d, hogy ellen\u0151rz\u00e9s alatt tartsd a di\u00e9t\u00e1d.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Hasznald_ovatosan_az_olajat_es_probalj_ki_alacsony_kaloriatartalmu_szoszokat\"><\/span>8. Haszn\u00e1ld \u00f3vatosan az olajat, \u00e9s pr\u00f3b\u00e1lj ki alacsony kal\u00f3riatartalm\u00fa sz\u00f3szokat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gyakorlatilag b\u00e1rmilyen alacsony kal\u00f3riatartalm\u00fa \u00e9telt t\u00f6nkretehetsz t\u00fal sok olaj vagy majon\u00e9z haszn\u00e1lat\u00e1val. Erre az egyik legjobb p\u00e9lda a c\u00e9z\u00e1r sal\u00e1ta, amely ak\u00e1r annyi kal\u00f3ri\u00e1t is tartalmazhat, mint egy j\u00f3 hamburger. Ebben az esetben melyikkel leszel j\u00f3llakottab: a burger vagy a sal\u00e1ta ut\u00e1n?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Haszn\u00e1lj a lehet\u0151 legkevesebb olajat az \u00e9telek elk\u00e9sz\u00edt\u00e9s\u00e9hez, az <a href=\"https:\/\/gymbeam.hu\/fozospray-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olaj spray<\/a> ide\u00e1lis megold\u00e1s erre. A k\u00fcl\u00f6nb\u00f6z\u0151 kal\u00f3riad\u00fas sz\u00f3szok helyett pedig pr\u00f3b\u00e1ld ki a <a href=\"https:\/\/gymbeam.hu\/ontetek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kal\u00f3riamentes sz\u00f3szokat \u00e9s \u00f6nteteket<\/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=\"Hogyan cs\u00f6kentsd az \u00e9telek kal\u00f3riatartalm\u00e1t? Haszn\u00e1lj olaj sprayt \u00e9s kal\u00f3riamentes \u00f6nteteket.\" 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_Eddz_de_ne_told_tul%E2%80%A6\"><\/span>9. Eddz, de ne told t\u00fal&#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=\"Melyik sport a legjobb a fogy\u00e1shoz?\" class=\"wp-image-210223\" title=\"Melyik sport a legjobb a fogy\u00e1shoz?\" 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>A megfelel\u0151en megv\u00e1lasztott mozg\u00e1sforma hat\u00e9konyan veheti fel a harcot az \u00e9hs\u00e9ggel.&nbsp;<\/strong>Itt \u00e9rdemes megeml\u00edten\u00fcnk az er\u0151s\u00edt\u0151 edz\u00e9s pozit\u00edv hat\u00e1s\u00e1t. De az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportokat is \u00e9rdemes megfontolni. A gond az, hogy az \u00e1ll\u00f3k\u00e9pess\u00e9get ig\u00e9nyl\u0151 mozg\u00e1sform\u00e1k okozta megn\u00f6vekedett stressz pont stimul\u00e1lhatja az \u00e9tv\u00e1gyat. [18]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sajnos <strong>nem vagyunk egyform\u00e1k, <\/strong>\u00edgy elk\u00e9pzelhet\u0151, hogy te kiss\u00e9 elt\u00e9r\u0151 hat\u00e1st fogsz tapasztalni magadon. \u00c1ltal\u00e1ban azok az <strong>emberek, akik rendszeresen mozognak, jav\u00edthatj\u00e1k a \u201ebels\u0151 \u00e9tv\u00e1gyserkent\u0151 rendszer\u00fcket\u201d.<\/strong>&nbsp;Elkezdhetsz p\u00e9ld\u00e1ul hetente 2-4 er\u0151s\u00edt\u0151 edz\u00e9st beiktatni a kedvenc \u00e1ll\u00f3k\u00e9pess\u00e9gi vagy m\u00e1s sportoddal kieg\u00e9sz\u00edtve. [18]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne feledd: amikor az er\u0151s\u00edt\u0151 gyakorlatokra koncentr\u00e1lsz, nem \u00e9rdemes t\u00falz\u00e1sba vinni az \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9st. Egy \u00f3ra aerob tev\u00e9kenys\u00e9g a pihen\u0151napokon, \u00e9s p\u00e9ld\u00e1ul egy akt\u00edv h\u00e9t\u00e9vge ak\u00e1r el\u00e9g is lehet.&nbsp;A <strong>regener\u00e1l\u00f3d\u00e1sra is sz\u00e1nj el\u00e9g id\u0151t<\/strong>, mert a testednek nagy sz\u00fcks\u00e9ge van r\u00e1 egy kimer\u00edt\u0151 edz\u00e9s ut\u00e1n. Id\u0151vel megismered amikor jelez a tested, hogy edz\u00e9s helyett a elj\u00f6tt a pihen\u00e9s ideje. [18]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De ne felejts el <strong>a lehet\u0151 legt\u00f6b term\u00e9szetes mozg\u00e1sform\u00e1t beiktatni a napodba.&nbsp;<\/strong>Ez a fogy\u00e1s siker\u00e9nek egyik legfontosabb t\u00e9nyez\u0151je.&nbsp;Ha \u00e9rdekel ez a t\u00e9ma, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/mi-a-legfontosabb-tenyezo-a-fogyasnal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mi a legfontosabb t\u00e9nyez\u0151 a fogy\u00e1sn\u00e1l?<\/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_Aludj_tobbet\"><\/span>10. Aludj t\u00f6bbet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1r megint az alv\u00e1ssal j\u00f6v\u00fcnk. De ez t\u00e9nyleg nagyon fontos. K\u00fcl\u00f6nben nem t\u00f6lten\u00e9nk az \u00e9let\u00fcnk egyharmad\u00e1t alv\u00e1ssal. Azt mondhatjuk, hogy <strong>az alv\u00e1s az egyik leghat\u00e9konyabb friss\u00edt\u0151 \u00e9s zs\u00edr\u00e9get\u0151<\/strong> is.<strong>&nbsp;<\/strong>Az alv\u00e1shi\u00e1ny szorosan \u00f6sszef\u00fcgg a megn\u00f6vekedett tests\u00fallyal \u00e9s az elh\u00edz\u00e1ssal. Hat\u00e1ssal van az \u00e9hs\u00e9get \u00e9s j\u00f3llakotts\u00e1got befoly\u00e1sol\u00f3 hormonokra (leptin \u00e9s ghrelin), amelyek miatt t\u00f6bb \u00e9telre v\u00e1gysz, \u00e9s kev\u00e9sb\u00e9 \u00e9rzed magad j\u00f3llakottnak \u00e9tkez\u00e9s ut\u00e1n. \u00c9s ha nem alszol eleget, r\u00e1 se tudsz gondolni az edz\u00e9sre, igaz? Ez csak n\u00e9h\u00e1ny ok, ami\u00e9rt <strong>t\u00f6bbet kellene aludnond. <\/strong>[19\u201321]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ez\u00e9rt adj magadnak minden \u00e9jjel 7-9 \u00f3r\u00e1nyi zavartalan, min\u0151s\u00e9gi alv\u00e1st.&nbsp;<\/strong>Megl\u00e1tod, mennyivel energikusabbnak \u00e9rzed majd magad. [22]<\/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=\"Mi\u00e9rt olyan fontos az alv\u00e1s a fogy\u00e1sban?\" class=\"wp-image-210139\" style=\"width:843px;height:562px\" title=\"Mi\u00e9rt olyan fontos az alv\u00e1s a fogy\u00e1sban?\" 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=\"Mi_a_tanulsag\"><\/span>Mi a tanuls\u00e1g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>A t\u00e1pl\u00e1l\u00e9k nem egy egyszer\u0171 \u00fczemanyag<\/strong>, amit\u0151l tiszt\u00e1n gondolkodhatsz, sportolhatsz \u00e9s a szervezeted optim\u00e1lisan m\u0171k\u00f6dhet.&nbsp;Sokkal t\u00f6bb ann\u00e1l.&nbsp;Ez\u00e9rt a kal\u00f3riadeficit nem \u00e9rtelmezhet\u0151 \u00fagy, hogy \u201eb\u00e1rmit ehetsz, ami a makrot\u00e1panyagokat bejuttatja a szervezetbe\u201d. Minden t\u00e1panyag sorsa el\u0151re meg van hat\u00e1rozva, \u00e9s az <strong>ide\u00e1lis di\u00e9t\u00e1nak el\u00e9g <\/strong>makrot\u00e1panyagot, vitamint, \u00e1sv\u00e1nyi anyagot, nyomelemet, fitovegy\u00fcletet, probiotikumot, prebiotikumot \u00e9s m\u00e1s biol\u00f3giailag akt\u00edv anyagot kell tartalmaznia, amelyek pozit\u00edv hat\u00e1ssal vannak az emberi eg\u00e9szs\u00e9gre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az elegend\u0151, k\u00fcl\u00f6nb\u00f6z\u0151 forr\u00e1sb\u00f3l sz\u00e1rmaz\u00f3 feh\u00e9rje- \u00e9s rostfogyaszt\u00e1ssal, valamint a cs\u00f6kkentett adagokkal vagy a foly\u00e9kony kal\u00f3ri\u00e1k elhagy\u00e1s\u00e1val k\u00f6nnyed\u00e9n t\u00e1mogathatod a fogy\u00e1st.&nbsp;A <strong>testmozg\u00e1s <\/strong>alapvet\u0151 jelent\u0151s\u00e9g\u0171, \u00e9s a <strong>megfelel\u0151 mennyis\u00e9g\u0171 alv\u00e1s <\/strong>is kulcsfontoss\u00e1g\u00fa az eg\u00e9szs\u00e9g meg\u0151rz\u00e9s\u00e9hez \u00e9s a sikeres fogy\u00e1shoz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te hogyan \u00e9red el a kal\u00f3riadeficitet? Kommentben oszd meg a tippeket \u00e9s tan\u00e1csokat. Ha tetszett a cikk, t\u00e1mogass minket egy megoszt\u00e1ssal, \u00edgy a bar\u00e1taid is megtudhatj\u00e1k, hogyan seg\u00edthetik a fogy\u00e1st a kal\u00f3riadeficittel.<\/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.hu\/zsiregetok\" 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.hu\/fogyas\" 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>Hogyan illessz\u00fck be a fogy\u00f3k\u00far\u00e1t az \u00e9let\u00fcnkbe, hogy ne v\u00e1ljunk a kal\u00f3riasz\u00e1ml\u00e1l\u00e1s \u00e1ldozataiv\u00e1? Ebben a cikkben 10 tippet osztunk meg veled, amelyek seg\u00edtenek el\u00e9rni a kal\u00f3riadeficitet \u00e9s a sikeres fogy\u00e1st.<\/p>\n","protected":false},"author":65,"featured_media":209951,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[89],"tags":[6456,7356,6372,6684],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-229846","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hogyan-fogyjunk-le","8":"tag-edzes","9":"tag-etrend-hu","10":"tag-fogyas","11":"tag-kaloriak","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>Kal\u00f3riadeficit: hogyan fogyj, hogy az \u00e9letkedved ne fogyjon el? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan fogyjunk gyorsan \u00e9s fenntarthat\u00f3an? 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