{"id":259230,"date":"2021-05-25T12:10:12","date_gmt":"2021-05-25T10:10:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=259230"},"modified":"2024-05-28T12:02:05","modified_gmt":"2024-05-28T10:02:05","slug":"cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta\/","title":{"rendered":"Cum \u0219i c\u00e2nd s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos pentru a pierde \u00een greutate f\u0103r\u0103 diet\u0103?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta\/#Ce_determina_daca_slabiti_va_ingrasati_sau_va_mentineti_greutatea\" title=\"Ce determin\u0103 dac\u0103 sl\u0103bi\u021bi, v\u0103 \u00eengr\u0103\u0219a\u021bi sau v\u0103 men\u021bine\u021bi greutatea?\">Ce determin\u0103 dac\u0103 sl\u0103bi\u021bi, v\u0103 \u00eengr\u0103\u0219a\u021bi sau v\u0103 men\u021bine\u021bi greutatea?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta\/#De_ce_cineva_poate_manca_orice_doreste_iar_altii_se_ingrasa_doar_daca_se_uita_la_o_chifla\" title=\"De ce cineva poate m\u00e2nca orice dore\u0219te, iar al\u021bii se \u00eengra\u0219\u0103 doar dac\u0103 se uit\u0103 la o chifl\u0103?\">De ce cineva poate m\u00e2nca orice dore\u0219te, iar al\u021bii se \u00eengra\u0219\u0103 doar dac\u0103 se uit\u0103 la o chifl\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta\/#Cum_sa_calculati_aportul_de_energie_si_macronutrienti_pentru_a_pierde_in_greutate\" title=\"Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate?\">Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta\/#Cum_sa_mancati_pentru_a_slabi\" title=\"Cum s\u0103 m\u00e2nca\u021bi pentru a sl\u0103bi?\">Cum s\u0103 m\u00e2nca\u021bi pentru a sl\u0103bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta\/#Ce_alimente_sa_evitati_atunci_cand_incercati_sa_slabiti\" title=\"Ce alimente s\u0103 evita\u021bi atunci c\u00e2nd \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi?\">Ce alimente s\u0103 evita\u021bi atunci c\u00e2nd \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta\/#De_cate_ori_pe_zi_trebuie_sa_mancati_astfel_incat_sa_slabiti_intr-un_mod_sanatos\" title=\"De c\u00e2te ori pe zi trebuie s\u0103 m\u00e2nca\u021bi astfel \u00eenc\u00e2t s\u0103 sl\u0103bi\u021bi \u00eentr-un mod s\u0103n\u0103tos?\">De c\u00e2te ori pe zi trebuie s\u0103 m\u00e2nca\u021bi astfel \u00eenc\u00e2t s\u0103 sl\u0103bi\u021bi \u00eentr-un mod s\u0103n\u0103tos?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta\/#Ce_sa_mancati_seara_si_care_este_ora_cea_mai_tarzie_la_care_sa_mancati_pentru_a_slabi_cu_succes\" title=\"Ce s\u0103 m\u00e2nca\u021bi seara \u0219i care este ora cea mai t\u00e2rzie la care s\u0103 m\u00e2nca\u021bi pentru a sl\u0103bi cu succes?\">Ce s\u0103 m\u00e2nca\u021bi seara \u0219i care este ora cea mai t\u00e2rzie la care s\u0103 m\u00e2nca\u021bi pentru a sl\u0103bi cu succes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta\/#Exista_alimente_care_accelereaza_pierderea_in_greutate\" title=\"Exist\u0103 alimente care accelereaz\u0103 pierderea \u00een greutate?\">Exist\u0103 alimente care accelereaz\u0103 pierderea \u00een greutate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta\/#Cum_sa_mancati_mai_mult_si_sa_slabiti\" title=\"Cum s\u0103 m\u00e2nca\u021bi mai mult \u0219i s\u0103 sl\u0103bi\u021bi?\">Cum s\u0103 m\u00e2nca\u021bi mai mult \u0219i s\u0103 sl\u0103bi\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta\/#Exemplu_de_dieta_pentru_pierderea_in_greutate\" title=\"Exemplu de diet\u0103 pentru pierderea \u00een greutate\">Exemplu de diet\u0103 pentru pierderea \u00een greutate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta\/#Cum_sa_sustineti_pierderea_in_greutate\" title=\"Cum s\u0103 sus\u021bine\u021bi pierderea \u00een greutate?\">Cum s\u0103 sus\u021bine\u021bi pierderea \u00een greutate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400\">Ce trebuie s\u0103 m\u00e2nca\u021bi ca s\u0103 sl\u0103bi\u021bi, s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103 sau s\u0103 v\u0103 men\u021bine\u021bi greutatea? Nu v\u0103 face\u021bi griji, nu este vorba despre cele 20 de alimente minune din revistele pentru femei sau de primele 5 diete keto care vor face ca greutatea corporal\u0103 s\u0103 fluctueze ca un roller coaster. \u0218i ce este \u0219i mai bine?<\/span><b> Nu trebuie s\u0103 elimina\u021bi carbohidra\u021bii, gr\u0103simile, glutenul, lactoza, carnea sau produsele lactate \u0219i s\u0103 v\u0103 da\u021bi alimenta\u021bia <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">peste<\/a> cap.<\/b><span style=\"font-weight: 400\"> Deci, care este secretul pierderii \u00een greutate? S\u0103 \u00eenv\u0103\u021ba\u021bi treptat s\u0103 consuma\u021bi alimente \u00een func\u021bie de nevoile voastre. Nu exist\u0103 vreo detoxifiere revolu\u021bionar\u0103 celebr\u0103 sau magic\u0103. Dup\u0103 ce ve\u021bi citi articolul de ast\u0103zi, o s\u0103 v\u0103 convinge\u021bi. Trebuie doar s\u0103 v\u0103 dori\u021bi \u0219i s\u0103 \u021binti\u021bi spre succes .<\/span><\/p>\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=\"Ce_determina_daca_slabiti_va_ingrasati_sau_va_mentineti_greutatea\"><\/span>Ce determin\u0103 dac\u0103 sl\u0103bi\u021bi, v\u0103 \u00eengr\u0103\u0219a\u021bi sau v\u0103 men\u021bine\u021bi greutatea?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">De\u0219i ini\u021bial, mai ales pentru \u00eencep\u0103tori, poate p\u0103rea extrem de dificil s\u0103 sl\u0103beasc\u0103, nu este cazul. Dimpotriv\u0103, este un joc destul de simplu \u0219i distractiv. Nici m\u0103car nu trebuie s\u0103 m\u00e2nca\u021bi conform unui plan detaliat p\u00e2n\u0103 la ultimul gram de proteine \u0219i apoi s\u0103 v\u0103 \u00eenvinov\u0103\u021bi\u021bi c\u0103 a\u021bi m\u00e2ncat ceva care nu era \u00een planul de diet\u0103, distrug\u00e2nd totul, cu sentimentul c\u0103 nu are niciun rost s\u0103 v\u0103 da\u021bi silin\u021ba mai mult de at\u00e2t. Acest lucru nu va func\u021biona. Pentru a avea succes, <\/span><b>trebuie doar s\u0103 cunoa\u0219te\u021bi \u0219i s\u0103 respecta\u021bi anumite reguli, f\u0103r\u0103 de care, pur \u0219i simplu, nu a\u021bi face fa\u021b\u0103<\/b><span style=\"font-weight: 400\">. Iar cel mai important factor este <\/span><b>echilibrul energetic<\/b><span style=\"font-weight: 400\">.<\/span> <span style=\"color: #ff6600;text-align: inherit\">[1-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Echilibrul energetic negativ: <\/b><span style=\"font-weight: 400\">c\u00e2nd arde\u021bi mai mult\u0103 energie dec\u00e2t primi\u021bi, lucru ce duce la pierderea \u00een greutate.&nbsp;<\/span><\/li>\n\n\n\n<li><b>Echilibrul energetic egal: <\/b><span style=\"font-weight: 400\">Atunci c\u00e2nd aportul de energie mediu este \u00een echilibru cu consumul de energie, fapt ce duce la men\u021binerea greut\u0103\u021bii corporale.&nbsp;<\/span><\/li>\n\n\n\n<li><b>Echilibrul energetic pozitiv: <\/b><span style=\"font-weight: 400\">Atunci c\u00e2nd arde\u021bi mai pu\u021bin\u0103 energie dec\u00e2t primi\u021bi, lucru ce duce la cre\u0219terea \u00een greutate. <\/span><\/li>\n<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-749x1124.jpg\" alt=\"Ce determin\u0103 dac\u0103 sl\u0103bi\u021bi, v\u0103 \u00eengr\u0103\u0219a\u021bi sau v\u0103 men\u021bine\u021bi greutatea?\" class=\"wp-image-208349\" title=\"Ce determin\u0103 dac\u0103 sl\u0103bi\u021bi, v\u0103 \u00eengr\u0103\u0219a\u021bi sau v\u0103 men\u021bine\u021bi greutatea?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-scaled.jpg 1707w\" 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<h3 class=\"wp-block-heading is-style-default\">Ce au toate dietele \u00een comun?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Fie c\u0103 este vorba despre o diet\u0103 keto, o diet\u0103 cu un con\u021binut sc\u0103zut de carbohidra\u021bi sau o diet\u0103 pe baz\u0103 de l\u0103m\u00e2i, \u201esuccesul\u201d \u0219i func\u021bionalitatea acestora sunt condi\u021bionate de un <\/span><b>bilan\u021b energetic negativ (deficit caloric)<\/b><span style=\"font-weight: 400\"> \u0219i, din p\u0103cate, \u00een majoritatea cazurilor se sl\u0103be\u0219te doar temporar. Tot felul de diete, detoxifieri \u0219i programe de sl\u0103bit sunt doar ni\u0219te instrumente pentru deficitul de calorii. Depinde apoi de voi ce instrument alege\u021bi. A\u021bi recurge mai degrab\u0103 la un procedeu mai lent, dar cu rezultat permanent, sau ve\u021bi c\u0103uta ner\u0103bd\u0103tori scurt\u0103turi pentru a atinge rapid rezultate, care cel mai probabil vor fi \u00eenlocuite cu efectul yo-yo?<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ce factori influen\u021beaz\u0103 aportul \u0219i consumul de energie?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Lucrurile nu sunt chiar at\u00e2t de simple, exist\u0103 factori care influen\u021beaz\u0103 at\u00e2t aportul de energie, c\u00e2t \u0219i consumul de energie, iar unii depind \u00een \u00eentregime doar de voi. <\/span><b>Dar asta nu \u00eenseamn\u0103 c\u0103 nu se aplic\u0103 echilibrul energetic.<\/b><span style=\"font-weight: 400\"> Ace\u0219ti factori \u201edoar \u00eenclin\u0103 echilibrul energetic\u201d.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Factori care influen\u021beaz\u0103 aportul de energie:<\/b><span style=\"font-weight: 400\"> apetitul sub form\u0103 de hormoni care influen\u021beaz\u0103 aportul de alimente (leptina, grelina, progesteronul, colecistochinina sau peptida YY), factori economici \u0219i socioculturali, utilizarea real\u0103 a energiei alimentare, autocontrolul, stresul, emo\u021biile sau neputin\u021ba de a v\u0103 ab\u021bine s\u0103 consuma\u021bi alimente apetisante. <\/span><\/li>\n\n\n\n<li><b>Factori care influen\u021beaz\u0103 consumul de energie: <\/b><span style=\"font-weight: 400\">Metabolismul bazal \u0219i de repaus (BMR \u0219i RMR), istoricul alimentar (adaptare metabolic\u0103), activitatea de peste zi (NEAT), sportul \u0219i activitatea fizic\u0103 (EAT), efectul termic al dietei (TEF) \u0219i condi\u021bia fizic\u0103 \u0219i s\u0103n\u0103tatea.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Dac\u0103 am avea doi gemeni identici, care ar urma aceea\u0219i diet\u0103 \u0219i le-am controla activit\u0103\u021bile zilnice, astfel \u00eenc\u00e2t s\u0103 fie acelea\u0219i, am ob\u021bine rezultate diferite at\u00e2t \u00een ceea ce prive\u0219te pierderea \u00een greutate, c\u00e2t \u0219i cre\u0219terea \u00een greutate, care se datoreaz\u0103 factorilor men\u021biona\u021bi mai sus. <\/span><b>Acesta este motivul pentru care fiecare persoan\u0103 trebuie s\u0103 \u00eenve\u021be treptat s\u0103 \u00een\u021beleag\u0103 cum reac\u021bioneaz\u0103 corpul s\u0103u \u0219i ce este bine pentru ea<\/b><span style=\"font-weight: 400\">. <\/span> <span style=\"color: #ff6600\">[4]&nbsp;<\/span><\/p>\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=\"De_ce_cineva_poate_manca_orice_doreste_iar_altii_se_ingrasa_doar_daca_se_uita_la_o_chifla\"><\/span>De ce cineva poate m\u00e2nca orice dore\u0219te, iar al\u021bii se \u00eengra\u0219\u0103 doar dac\u0103 se uit\u0103 la o chifl\u0103? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><i><span style=\"font-weight: 400\">\u201eDa, Karl \u0219i Lucy, de la etajul doi, pot m\u00e2nca orice \u00ee\u0219i doresc f\u0103r\u0103 s\u0103 se \u00eengra\u0219e. Eu dac\u0103 m\u0103n\u00e2nc o g\u0103lu\u0219c\u0103 \u00een plus, m\u0103 \u00eengra\u0219 un kilogram.<\/span><\/i><i><span style=\"font-weight: 400\"> Genetica \u0219i metabolismul lent <\/span><\/i><i><span style=\"font-weight: 400\">sunt cu adev\u0103rat nedrepte \u201d,<\/span><\/i><span style=\"font-weight: 400\">spune Jane, prieten\u0103 veche cu Lucy. Cu toate astea, nu putem da vina pe genetic\u0103, pe un metabolismul \u00eencetinit sau deteriorat, ci pur \u0219i simplu pe consumul mai mare de energie din timpul zilei. S\u0103 vedem un exemplu.<\/span><\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Karl \u0219i Lucy ambii lucreaz\u0103 manual<\/b><span style=\"font-weight: 400\">, Karl lucreaz\u0103 \u00een p\u0103dure \u00een administra\u021bia forestier\u0103, iar Lucy este maseuz\u0103. Dup\u0103 8 ore de munc\u0103, lucreaz\u0103 \u00eempreun\u0103, plimb\u0103 c\u00e2inele, fac cump\u0103r\u0103turi, iar acas\u0103 Karl reu\u0219e\u0219te s\u0103 g\u0103teasc\u0103 \u0219i Lucy s\u0103 fac\u0103 cur\u0103\u021benie. <\/span><b>Jane, \u00een schimb, are o slujb\u0103 sedentar\u0103<\/b><span style=\"font-weight: 400\">, conduce tot timpul, nu face sport, \u00ee\u0219i petrece cea mai mare parte a timpului liber uit\u00e2ndu-se la televizor sau \u00een spatele unui computer dup\u0103 munc\u0103 \u0219i \u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103 prin diferite diete. Care este diferen\u021ba? <\/span><b>Consumul de energie a lui Karl \u0219i Lucy ar putea fi lejer cu 2.000 kcal mai mare dec\u00e2t cel al lui Jane<\/b><span style=\"font-weight: 400\">, a\u0219a c\u0103 pot m\u00e2nca mult mai mult f\u0103r\u0103 s\u0103 se \u00eengra\u0219e. Toate datorit\u0103 faptului c\u0103 au un stil de via\u021b\u0103 \u0219i un job activ.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre NEAT \u0219i despre impactul uria\u0219 asupra s\u0103n\u0103t\u0103\u021bii \u0219i pierderii \u00een greutate, citi\u021bi articolul nostru <\/span><a href=\"https:\/\/gymbeam.ro\/blog\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/\"><b>Care este cel mai important factor \u00een pierderea \u00een greutate? <\/b><\/a><\/p>\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=\"Cum_sa_calculati_aportul_de_energie_si_macronutrienti_pentru_a_pierde_in_greutate\"><\/span>Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">Nu v\u0103 vom \u00eenc\u0103rca cu calcule grele de matematic\u0103 \u0219i v\u0103 vom oferi o solu\u021bie simpl\u0103 sub forma <a href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" aria-label=\"calculatorului nostru online de aport \u0219i consum de energie \u0219i de macronutrien\u021bi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>calculatorului nostru online de aport \u0219i consum de energie \u0219i de macronutrien\u021bi<\/strong><\/a>, unde pute\u021bi calcula singuri cu u\u0219urin\u021b\u0103. Dar dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre calcularea aportului de energie \u0219i despre crearea unei diete, citi\u021bi articolul nostru<\/span> <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" target=\"_blank\" rel=\"noopener\"><strong>Cum s\u0103 calcula\u021bI aportul de energie \u0219I macronutrien\u021bI pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103?<\/strong><\/a><\/p>\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=\"Cum_sa_mancati_pentru_a_slabi\"><\/span>Cum s\u0103 m\u00e2nca\u021bi pentru a sl\u0103bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Am men\u021bionat deja c\u0103, pentru a pierde cu succes mai multe sau mai pu\u021bine kilograme pe termen lung, nu trebuie s\u0103 c\u0103uta\u021bi cele mai eficiente \u0219i mai rapide diete sau s\u0103 face\u021bi o lun\u0103 de <a href=\"https:\/\/gymbeam.ro\/blog\/detoxifierea-cum-se-va-schimba-viata-voastra-in-10-zile\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600\">detox<\/span>.<\/a> <b>Tot ce trebuie s\u0103 face\u021bi este s\u0103 m\u00e2nca\u021bi c\u00e2t mai multe alimente proaspete \u0219i minim procesate, s\u0103 fi\u021bi aten\u021bi la compozi\u021bia dietei \u0219i m\u0103rimea por\u021biilor. <\/b>Este at\u00e2t de simplu, trebuie doar s\u0103 ave\u021bi r\u0103bdare \u0219i s\u0103 fi\u021bi consecven\u021bi, monitoriz\u00e2nd progresul modific\u0103rilor <span style=\"color: #ff6600\">greut\u0103\u021bii coprorale<\/span> \u0219i m\u0103sur\u0103torilor corpului \u00een mod regulat o dat\u0103 la fiecare dou\u0103 s\u0103pt\u0103m\u00e2ni, \u00een acelea\u0219i condi\u021bii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un ajutor uria\u0219 nu doar pentru pierderea \u00een greutate, ci \u0219i pentru \u00eembun\u0103t\u0103\u021birea \u0219i refacerea dietei este prepararea <strong><span style=\"color: #000000\">felurilor de m<\/span><\/strong>\n\n<strong><span style=\"color: #000000\">ncare.<\/span><\/strong>&nbsp;De ce? Pute\u021bi controla cu u\u0219urin\u021ba ingredientele folosite \u00een prepararea meselor, evit\u00e2nd diferitele bombe calorice.<span style=\"color: #ff6600\"> [5-7]<\/span> Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre prepararea felurilor de m\u00e2ncare, citi\u021bi articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pregatiti-in-mod-eficient-mesele-in-avans\/\" target=\"_blank\" rel=\"noopener\">Cum s\u0103 preg\u0103ti\u021bI \u00een mod eficient mesele \u00een avans?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi dieta \u0219i s\u0103 reduce\u021bi cerin\u021bele energetice ale aportului de alimente? <\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong><b>M\u0103nca\u021bi mai multe fructe \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a><\/b>.<\/strong> Se recomand\u0103 consumul a cel pu\u021bin 400 de grame de legume \u0219i 200 de grame de fructe pe zi, reprezent\u00e2nd aproximativ 4-5, respectiv 2-3 buc\u0103\u021bi de dimensiuni medii. Legumele con\u021bin un procent mare de ap\u0103, fibre \u0219i micronutrien\u021bi valoro\u0219i. Acest lucru va spori digestia s\u0103n\u0103toas\u0103 \u0219i sa\u021bietatea.<\/li>\n\n\n\n<li><b>M\u00e2nca\u021bi o por\u021bie de proteine la fiecare mas\u0103.<\/b> Fiecare mas\u0103 ar trebui s\u0103 con\u021bin\u0103 un raport echilibrat al tuturor macronutrien\u021bilor, dar proteinele sunt ca doi a\u0219i la poker. Corpul uman nu le poate crea, deci trebuie consumate printr-o diet\u0103 variat\u0103 sau suplimente alimentare adecvate. Proteinele sunt indispensabile pentru <strong>dezvoltarea muscular\u0103, o func\u021bie imun\u0103 optim\u0103 sau o senza\u021bie satisf\u0103c\u0103toare de sa\u021bietate dup\u0103 mas\u0103, precum \u0219i pentru suprimarea poftei de dulce.&nbsp;<\/strong><span style=\"color: #ff6600\">[8-10]<\/span><\/li>\n\n\n\n<li><strong>Consuma\u021bi mai multe alimente fermentate.<\/strong> Alimentele fermentate includ varza murat\u0103, mur\u0103turile, legumele fermentate, miso, natto, tofu, produsele lactate acre, kombucha sau legumele picante coreene fermentate kimchi. Acest lucru v\u0103 asigur\u0103 o doz\u0103 bun\u0103 de bacterii s\u0103n\u0103toase, fibre \u0219i o varietate de al\u021bi micronutrien\u021bi.<\/li>\n\n\n\n<li><b>\u00cencerca\u021bi s\u0103 m\u00e2nca\u021bi mai multe alimente locale \u0219i sezoniere.<\/b> Cu c\u00e2t cump\u0103r\u0103turile sunt mai proaspete, cu at\u00e2t mai bine. \u00cen primul r\u00e2nd, pot avea un con\u021binut mai mare de vitamine, minerale, oligoelemente \u0219i un con\u021binut mult mai mic de carbon. \u00cencerca\u021bi s\u0103 merge\u021bi din c\u00e2nd \u00een c\u00e2nd la pie\u021bele fermierilor sau s\u0103 c\u0103uta\u021bi produse din ferme la l\u0103zi.<\/li>\n\n\n\n<li><strong><b>Nu m\u00e2nca\u021bi mai mult dec\u00e2t ave\u021bi nevoie<\/b>.<\/strong> Dac\u0103 m\u00e2nca\u021bi c\u00e2teva buc\u0103\u021bi \u00een plus de legume sau fructe, nu se va \u00eent\u00e2mpla mare lucru, dar dac\u0103 m\u00e2nca\u021bi c\u00e2teva dulciuri sau fast-food \u00eentr-o zi, atunci este o problem\u0103. \u00cenv\u0103\u021b\u00e2nd s\u0103 m\u00e2nca\u021bi \u00een func\u021bie de nevoile voastre, nu ve\u021bi consuma cantit\u0103\u021bi mari de calorii \u0219i ve\u021bi evita consumul excesiv de gr\u0103simi nes\u0103n\u0103toase, zaharuri \u0219i sare.<\/li>\n\n\n\n<li><strong><b>\u00cenlocui\u021bi par\u021bial proteina animal\u0103 cu proteina vegetal\u0103<\/b>.<\/strong> Unele produse din carne con\u021bin, de asemenea, cantit\u0103\u021bi mari de acizi gra\u0219i satura\u021bi, la fel \u0219i unele mezeluri \u0219i br\u00e2nza gras\u0103. \u00cencerca\u021bi s\u0103 m\u00e2nca\u021bi mai multe legume combinate \u00een mod adecvat cu cereale. Pute\u021bi \u00eencerca, de asemenea, diverse tartine cu leguminoase, cum ar fi humusul sau alternativele la carne, precum tofu sau tempeh. Acest lucru v\u0103 va reduce aportul de acizi gra\u0219i satura\u021bi \u0219i v\u0103 va \u00eembog\u0103\u021bi dieta cu proteine vegetale de \u00eenalt\u0103 calitate.<\/li>\n\n\n\n<li><strong><b>Alege\u021bi produsele de patiserie din gr\u00e2u integral \u0219i cereale<\/b>.<\/strong> Dac\u0103 alege\u021bi produse din cereale integrale, ve\u021bi primi mai multe fibre \u0219i o gam\u0103 de micronutrien\u021bi care se reg\u0103sesc \u00een cerealele m\u0103cinate. Fibrele au un efect pozitiv asupra senza\u021biei de sa\u021bietate, \u00eempiedic\u00e2ndu-v\u0103 astfel s\u0103 c\u0103uta\u021bi o gustare la scurt timp dup\u0103 mas\u0103.<\/li>\n\n\n\n<li><b>Recurge\u021bi la resurse durabile de fructe de mare \u0219i pe\u0219te. <\/b>Nu este un secret c\u0103 societatea noastr\u0103 se confrunt\u0103 cu o pierdere uria\u0219\u0103 de specii \u0219i, \u00een cazul pe\u0219telui \u0219i fructelor de mare, resursele marine nu se recupereaz\u0103 suficient de repede din cauza pescuitului excesiv. Ar trebui s\u0103 fim responsabili pentru noi \u00een\u0219ine \u0219i pentru mediu. \u00cencerca\u021bi s\u0103 observa\u021bi, prin urmare, dac\u0103 pe\u0219tele \u0219i fructele de mare pe care le consuma\u021bi provin din pesc\u0103rii certificate \u0219i sustenabile.&nbsp;<span style=\"color: #ff6600\">[11]&nbsp;<\/span><\/li>\n\n\n\n<li>Consuma\u021bi ap\u0103 de la robinet. De ce? Apa este esen\u021bial\u0103 pentru corpul nostru \u0219i ar trebui s\u0103 bem cel pu\u021bin <strong>30-45ml per kilogram de greutate corporal\u0103<\/strong> pe zi. Dac\u0103 reduce\u021bi caloriile lichide, inclusiv alcoolul \u0219i consuma\u021bi ap\u0103, cafea sau ceai de calitate, pute\u021bi economisi cantit\u0103\u021bi imense de calorii. La urma urmei, un litru de Coca-Cola are aproximativ 450 kcal, ceea ce este egal cu energia pe care o poate avea o mas\u0103 de pr\u00e2nza.<\/li>\n\n\n\n<li><strong><b>M\u00e2nca\u021bi c\u00e2t mai colorat<\/b>.<\/strong> Cu c\u00e2t alimentele sunt mai variate \u0219i mai colorate, cu at\u00e2t mai bine. Acest lucru duce la un aport mai mare de diver\u0219i antioxidan\u021bi \u0219i elemente biologic active care ac\u021bioneaz\u0103 diferit. Ro\u0219u \u00eenseamn\u0103 o por\u021biune decent\u0103 de carotenoizi sub form\u0103 de licopeni. Iar culoarea verde \u00eenchis \u00eenseamn\u0103 c\u0103 v\u0103 pute\u021bi bucura de efectele benefice ale clorofilei.<\/li>\n<\/ol>\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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/visual_ro-1124x1049.png\" alt=\"\" class=\"wp-image-259242\" title=\"Cum s\u0103 m\u00e2nca\u021bi pentru a sl\u0103bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/visual_ro-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/visual_ro-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/visual_ro-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/visual_ro.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u0218i ce sunt proteinele, gr\u0103simile \u0219i carbohidra\u021bii?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Surse de proteine (1 gram are 4 kcal): <\/b>carne, pe\u0219te, fructe de mare, lapte, produse lactate \u0219i br\u00e2nzeturi, ou\u0103, leguminoase (maz\u0103re, fasole, tot felul de linte, n\u0103ut, edamame), pseudo-cereale (hri\u0219c\u0103, amarant, quinoa ), tofu, tempeh , <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noopener\">nuci \u0219i semin\u021be<\/a>, \u00eenlocuitori vegetali pentru carne, drojdie fin\u0103, <a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\">proteine din zer<\/a>, <a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" rel=\"noopener\">proteine vegetale<\/a>, <a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" rel=\"noopener\">batoane proteice<\/a>.\n\n&nbsp;<\/li>\n\n\n\n<li><b>Surse de gr\u0103sime (1 gram are 9 kcal):<\/b> nuci \u0219i semin\u021be, <a href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" rel=\"noopener\">uleiuri<\/a>, m\u0103sline, avocado \u0219i unt ca o component\u0103 natural\u0103 a proteinelor animale.<\/li>\n\n\n\n<li><strong><b>Surse de carbohidra\u021bi (1 gram are 4 kcal)<\/b>:<\/strong> cereale integrale \u0219i cereale (ov\u0103z, f\u0103in\u0103, orez, paste, p\u00e2ine \u0219i produse de patiserie), pseudo cereale, cartofi \u0219i cartofi dulci, leguminoase, fructe \u0219i legume.<\/li>\n<\/ul>\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=\"Ce_alimente_sa_evitati_atunci_cand_incercati_sa_slabiti\"><\/span>Ce alimente s\u0103 evita\u021bi atunci c\u00e2nd \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu trebuie s\u0103 elimina\u021bi nimic, dar cu siguran\u021b\u0103 v\u0103 ajut\u0103 dac\u0103 limita\u021bi caloriile lichide, alimentele procesate industrial \u0219i evita\u021bi gust\u0103rile. <strong>Ce c\u00e2\u0219tiga\u021bi din asta?<\/strong> Ve\u021bi economisi o mul\u021bime de calorii pe care le pute\u021bi consuma din alimente de calitate superioar\u0103, reduce\u021bi aportul de sare, al c\u0103rui consum excesiv este asociat cu un risc mai mare de a dezvolta tensiune arterial\u0103 crescut\u0103, reduce\u021bi gr\u0103simile nes\u0103n\u0103toase (acizi gra\u0219i satura\u021bi \u0219i trans) \u0219i carbohidra\u021bii rafina\u021bi. <strong>Nu v\u0103 face\u021bi griji, din c\u00e2nd \u00een c\u00e2nd, r\u0103sf\u0103\u021ba\u021bi-v\u0103 cu orice dori\u021bi.<\/strong> Va fi o pizza, un hamburger sau altceva? Este suficient s\u0103 v\u0103 preg\u0103ti\u021bi pentru acest lucru, de exemplu, cu por\u021bii mai mici de garnitur\u0103 \u00een timpul zilei \u0219i, astfel, economisi\u021bi c\u00e2teva calorii, astfel \u00eenc\u00e2t s\u0103 nu cre\u0219te\u021bi inutil aportul de energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 elimina\u021bi zilnic alimentele care v\u0103 plac din diet\u0103, exist\u0103 un risc mai mare s\u0103 m\u00e2nca\u021bi brusc \u00een <strong>exces alimentul respectiv.<\/strong> Reduce\u021bi cantitatea \u0219i r\u0103sf\u0103\u021ba\u021bi-v\u0103 din c\u00e2nd \u00een c\u00e2nd cu o felie din tortul preferat sau cu o pizza.<\/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<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=\"944\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-944x1124.jpg\" alt=\"Ce s\u0103 elimina\u021bi din diet\u0103 pentru a pierde \u00een greutate?\" class=\"wp-image-208400\" title=\"Ce s\u0103 elimina\u021bi din diet\u0103 pentru a pierde \u00een greutate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-944x1124.jpg 944w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-336x400.jpg 336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-1290x1536.jpg 1290w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-1720x2048.jpg 1720w\" sizes=\"auto, (max-width: 944px) 100vw, 944px\" \/><\/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<h3 class=\"wp-block-heading is-style-default\"><strong>Pe ce s\u0103 v\u0103 concentra\u021bi atunci c\u00e2nd pierde\u021bi \u00een greutate?<\/strong><\/h3>\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><b>Feri\u021bi-v\u0103 de caloriile lichide<\/b>, iar atunci c\u00e2nd ie\u0219i\u021bi cu prietenii la un pahar, be\u021bi doar un pahar, sau opta\u021bi pentru alternative cu mai pu\u021bine calorii.<\/li>\n\n\n\n<li><strong>Dac\u0103 opta\u021bi pentru fast food, alege\u021bi alimentele cele mai s\u0103n\u0103toase \u0219i cu cele mai pu\u021bine calorii.<\/strong> Ce a\u021bi spune de o salat\u0103 f\u0103r\u0103 dressing \u0219i cu buc\u0103\u021bi de carne? L\u0103sa\u021bi-o mai moale cu m\u00e2ncarea pr\u0103jit\u0103.<\/li>\n\n\n\n<li><strong>\u00cencerca\u021bi pe c\u00e2t posibil s\u0103 limita\u021bi consumul de dulciuri<\/strong> \u0219i re\u021bine\u021bi c\u0103 prima gur\u0103 este cea mai bun\u0103 \u0219i mai satisf\u0103c\u0103toare, a\u0219a c\u0103 de ce s\u0103 continua\u021bi s\u0103 m\u00e2nca\u021bi?<\/li>\n\n\n\n<li><b>Gust\u0103rile s\u0103rate, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" class=\"ek-link\">br\u00e2nza <\/a>\u0219i c\u00e2rna\u021bii<\/b> con\u021bin de obicei cantit\u0103\u021bi mari de energie \u00een volume mici, cu bonusul de gr\u0103simi nes\u0103n\u0103toase \u0219i sare. C\u00e2nd vine vorba de c\u00e2rna\u021bi, alege\u021bi \u0219unc\u0103 de cea mai bun\u0103 calitate, br\u00e2nza cea mai pu\u021bin gras\u0103 \u0219i \u00eencerca\u021bi s\u0103 face\u021bi singur chipsuri acas\u0103. Probabil c\u0103 ve\u021bi fi la fel de mul\u021bumi\u021bi de cartofii americani aurii cop\u021bi la cuptor cu sos de iaurt. Dac\u0103 sunte\u021bi un iubitor de c\u00e2rna\u021bi, c\u0103uta\u021bi un produc\u0103tor de \u0219unc\u0103 \u0219i preg\u0103ti\u021bi-i acas\u0103. Ve\u021bi evita cantit\u0103\u021bile excesive de sare, ve\u021bi folosi condimente dup\u0103 gust \u0219i totul este foarte simplu.<\/li>\n<\/ul>\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=\"De_cate_ori_pe_zi_trebuie_sa_mancati_astfel_incat_sa_slabiti_intr-un_mod_sanatos\"><\/span>De c\u00e2te ori pe zi trebuie s\u0103 m\u00e2nca\u021bi astfel \u00eenc\u00e2t s\u0103 sl\u0103bi\u021bi \u00eentr-un mod s\u0103n\u0103tos?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Frecven\u021ba meselor din timpul zilei este abordat\u0103 at\u00e2t de sportivii profesioni\u0219ti, c\u00e2t \u0219i de sportivii de for\u021b\u0103, cu scopul de a c\u00e2\u0219tiga cantitatea maxim\u0103 de mas\u0103 muscular\u0103, precum \u0219i de cei care doresc s\u0103 \u201em\u0103n\u00e2nce\u201d s\u0103n\u0103tos \u0219i s\u0103 sl\u0103beasc\u0103. Contorizarea nutrien\u021bilor ca urmare a stresului \u0219i regener\u0103rii are sens \u00eentr-adev\u0103r doar pentru cei a c\u0103ror ocupa\u021bie este sportul, care urmeaz\u0103 un volum masiv de antrenament sau care au ambi\u021bia de a participa la competi\u021biile de culturism, care \u00eenseamn\u0103 totul pentru ei. Pentru ceilal\u021bi, nu are rost s\u0103 v\u0103 for\u021ba\u021bi s\u0103 m\u00e2nca\u021bi <a href=\"https:\/\/gymbeam.ro\/blog\/este-adevarat-ca-trebuie-sa-serviti-6-mese-pe-zi-pentru-a-va-accelera-metabolismul\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600\">de opt ori pe zi<\/span> <\/a>\u0219i s\u0103 \u00eencerca\u021bi f\u0103r\u0103 s\u0103 fie necesar <a href=\"https:\/\/gymbeam.ro\/blog\/ghidul-complet-despre-postul-intermitent\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600\">postul intermintent<\/span><\/a> doar pentru c\u0103 este la mod\u0103<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>M\u00e2nca\u021bi c\u00e2te mese dori\u021bi \u00een timpul zilei.<\/b>\n\nM\u00e2nca\u021bi c\u00e2te mese dori\u021bi \u00een timpul zilei. Acesta este probabil cel mai bun sfat pe care vi-l putem oferi. Ave\u021bi grij\u0103 \u00eens\u0103 ca dieta voastr\u0103 s\u0103 r\u0103m\u00e2n\u0103 aceea\u0219i, cu aceea\u0219i ordine \u0219i s\u0103 nu deveni\u021bi un anarhist neascult\u0103tor. De exemplu, pute\u021bi trece de la tradi\u021bionalele 2-3 mese mai mari \u00een timpul zilei sub form\u0103 de mic dejun, pr\u00e2nz \u0219i cin\u0103 \u0219i pute\u021bi completa aceste mese mai mari cu <a href=\"https:\/\/gymbeam.ro\/blog\/ce-ar-trebui-sa-contina-o-gustare-echilibrata-si-cum-sa-inlocuiti-intr-un-mod-sanatos-gustarile-calorice\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600\">gust\u0103ri adecvate<\/span><\/a> dup\u0103 cum este nevoie \u0219i cu timpul s\u0103 v\u0103 da\u021bi seama ce vi se potrive\u0219te cel mai bine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu v\u0103 pute\u021bi descurca dac\u0103 nu lua\u021bi micul dejun \u00een decurs de jum\u0103tate de or\u0103 de la trezire? Atunci face\u021bi a\u0219a. Micul dejun pare mai degrab\u0103 ca un brunch diminea\u021ba, deoarece c\u00e2nd v\u0103 trezi\u021bi nu v\u0103 g\u00e2ndi\u021bi s\u0103 m\u00e2nca\u021bi? \u0218i asta este bine, continua\u021bi a\u0219a dac\u0103 asta vi se potrive\u0219te. Dar nu ar putea fi vorba de faptul c\u0103 v-a\u021bi obi\u0219nuit s\u0103 m\u00e2nca\u021bi \u00eenainte de culcare? <strong>Ave\u021bi grij\u0103 s\u0103 nu m\u00e2nca\u021bi excesiv seara<\/strong>. Voi ave\u021bi toate c\u0103r\u021bile \u00een m\u00e2n\u0103.<\/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=\"31295,105787,105907,105964,107434,107605\" ><\/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=\"Ce_sa_mancati_seara_si_care_este_ora_cea_mai_tarzie_la_care_sa_mancati_pentru_a_slabi_cu_succes\"><\/span>Ce s\u0103 m\u00e2nca\u021bi seara \u0219i care este ora cea mai t\u00e2rzie la care s\u0103 m\u00e2nca\u021bi pentru a sl\u0103bi cu succes?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u201eNu am m\u00e2ncat de la ora 17:00 \u0219i a\u0219a am reu\u0219it s\u0103 sl\u0103besc\u201d. \u201eNu m\u0103n\u00e2nc carbohidra\u021bi dup\u0103 ora 6 seara, deoarece se depun automat sub form\u0103 de gr\u0103sime pentru a preveni pierderea \u00een greutate\u201d. A\u021bi auzit sau a\u021bi v\u0103zut astfel de afirma\u021bii de o sut\u0103 de ori? <strong>S\u0103 stabilim recordul.<\/strong> Dac\u0103 lua\u021bi ultima mas\u0103 la ora 17:00, \u00een timp ce obi\u0219nui\u021bi s\u0103 m\u00e2nca\u021bi \u00een mod normal la ora 19:30, v\u0103 ve\u021bi reduce timpul mesei \u0219i probabil v\u0103 ve\u021bi \u201epriva\u201d de o mas\u0103 zilnic\u0103. Ce se va intampla? \u00cencepe\u021bi <strong>s\u0103 v\u0103 reduce\u021bi spontan aportul caloric \u0219<\/strong>i este posibil s\u0103 \u00eencepe\u021bi s\u0103 sl\u0103bi\u021bi. Dar consumul de carbohidra\u021bi seara \u00eengra\u0219\u0103? V\u0103 vom dezam\u0103gi din nou, acela\u0219i aliment c<strong>u acela\u0219i con\u021binut de carbohidra\u021bi are aceea\u0219i valoare energetic\u0103<\/strong> la ora 9:00, 14:00, 17:59 \u0219i 18:01. Corpul nu poate face magie neagr\u0103, motiv pentru care dintr-o dat\u0103 nu poate elimina brusc un kilogram suplimentar de gr\u0103sime dintr-o farfurie de paste italiene pentru cin\u0103 atunci c\u00e2nd voi sunte\u021bi \u00een deficit caloric. S-ar putea s\u0103 fi\u021bi, de asemenea, surprin\u0219i de faptul c\u0103 \u00eentr-un studiu efectuat pe ofi\u021beri de poli\u021bie israelieni, cercet\u0103torii au observat o pierdere mai mare de gr\u0103sime corporal\u0103 \u00eentr-un grup care a consumat mai mul\u021bi carbohidra\u021bi la cin\u0103, ambele grupuri av\u00e2nd acela\u0219i aport total de energie \u00een timpul zilei. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ce s\u0103 m\u00e2nca\u021bi seara \u00een timp ce pierde\u021bi \u00een greutate?<\/h3>\n\n\n\n<p><strong>Foarte simplu, este doar o alt\u0103 mas\u0103 de zi cu zi, conform unei diete s\u0103n\u0103toase \u0219i a nevoilor voastre<\/strong>. Ce zice\u021bi de o cin\u0103 cu p\u0103str\u0103v fript cu cartofi americani \u0219i salat\u0103 de legume? Sau tofu afumat pr\u0103jit cu fasole verde \u0219i un amestec de cartofi dulci la cuptor sau cartofi cu salat\u0103 de legume? Ar trebui s\u0103 evita\u021bi s\u0103 consuma\u021bi alimente picante sau grase sau cu prea mult zah\u0103r \u00een ultima parte a zilei. V\u0103 poate perturba negativ somnul \u0219i poate provoca chiar arsuri la stomac nepl\u0103cute (reflux gastro-esofagian. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Care este ora cea mai t\u00e2rzie la care s\u0103 m\u00e2nca\u021bi seara?<\/h3>\n\n\n\n<p>Majoritatea oamenilor<strong> ar trebui s\u0103 m\u0103n\u00e2nce ultima mas\u0103 cu aproximativ 2-3 ore \u00eenainte de somn.<\/strong> \u0218i aici, desigur, exist\u0103 mari diferen\u021be de la persoan\u0103 la persoan\u0103, motiv pentru care trebuie s\u0103 v\u0103 cunoa\u0219te\u021bi organismul. Cineva poate lua o cin\u0103 u\u0219oar\u0103 chiar \u0219i cu o or\u0103 \u00eenainte de somn \u0219i este bine, dar al\u021bii ar putea avea nevoie de cel pu\u021bin dou\u0103 ore. Dar s\u0103 consuma\u021bi majoritatea caloriilor seara nu este o idee bun\u0103, a\u0219a c\u0103 nu v\u0103 \u00eenfometa\u021bi \u00een timpul zilei. Acest lucru va preveni plimb\u0103rile de sear\u0103 p\u00e2n\u0103 la frigider.<\/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\/kirkony-9362-oOOaaak-1124x749.jpg\" alt=\"Ce s\u0103 m\u00e2nca\u021bi seara \u0219i care este ora cea mai t\u00e2rzie la care s\u0103 m\u00e2nca\u021bi pentru a sl\u0103bi cu succes?\" class=\"wp-image-208415\" style=\"width:843px;height:562px\" title=\"Ce s\u0103 m\u00e2nca\u021bi seara \u0219i care este ora cea mai t\u00e2rzie la care s\u0103 m\u00e2nca\u021bi pentru a sl\u0103bi cu succes?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak.jpg 1973w\" 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=\"Exista_alimente_care_accelereaza_pierderea_in_greutate\"><\/span>Exist\u0103 alimente care accelereaz\u0103 pierderea \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu exist\u0103 s\u0103 consumi anumite alimente \u0219i s\u0103 accelerezi pierderea \u00een greutate, nu exist\u0103 a\u0219a ceva. Nici m\u0103car alimentele cu <a href=\"https:\/\/gymbeam.ro\/blog\/calorii-negative-un-mit-sau-un-mod-ideal-de-a-pierde-in-greutate\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600\">calorii negative<\/span><\/a> nu exist\u0103, cum \u00eencearc\u0103 deseori unele persoane \u201cs\u0103 ne incite \u00eentr-un mod senza\u021bional\u201d. Fiecare aliment con\u021bine o anumit\u0103 cantitate de energie pe care o va furniza organismului. Aceast\u0103 cantitate de energie nu este niciodat\u0103 mai mic\u0103 dec\u00e2t cea pe care corpul o consum\u0103 pentru prelucrarea alimentelor sub form\u0103 de efect termic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 concentra\u021bi asupra <strong>aportului suficient de proteine<\/strong>, care are cel mai mare efect termic (20-30%), ve\u021bi promova sa\u021bietatea, dezvoltarea muscular\u0103 \u0219i ve\u021bi \u021bine pofta de dulce mai u\u0219or sub control. Din cele 100 kcal proteine primite, \u00een mod realist, corpul folose\u0219te 70-80 kcal, iar restul este energia necesar\u0103 proces\u0103rii proteinelor. Alte alimente care pot ajuta la pierderea \u00een greutate includ <strong>alimentele cu o densitate redus\u0103 de energie.<\/strong><\/p>\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=\"Cum_sa_mancati_mai_mult_si_sa_slabiti\"><\/span>Cum s\u0103 m\u00e2nca\u021bi mai mult \u0219i s\u0103 sl\u0103bi\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu este un nonsens s\u0103 m\u0103n\u00e2nci mai mult \u0219i s\u0103 sl\u0103be\u0219ti? Deloc. C\u00e2nd oamenii aportul alimentar este mai mare, dar <strong>valoarea energetic\u0103 total\u0103 scade \u00een compara\u021bie cu dieta lor anterioar\u0103.<\/strong> Ce provoac\u0103 acest lucru? \u00cen principal, eliminarea din diet\u0103 a bombelor calorice, care con\u021bin cantit\u0103\u021bi mari de energie \u00een volume mici \u0219i \u00eenlocuirea acestora cu alimente care, la r\u00e2ndul lor, au cantit\u0103\u021bi mici de energie \u00een volume mari. Aceast\u0103 rela\u021bie dintre volumul alimentelor \u0219i valoarea energetic\u0103 se nume\u0219te densitate energetic\u0103.<\/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<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\/OK-_-IMG-20200210-WA0017-749x1124.jpg\" alt=\"Ce s\u0103 m\u00e2nca\u021bi ca s\u0103 sl\u0103bi\u021bi?\" class=\"wp-image-208441\" title=\"Ce s\u0103 m\u00e2nca\u021bi ca s\u0103 sl\u0103bi\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017.jpg 1066w\" 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<h3 class=\"wp-block-heading is-style-default\">Alimente cu densitate energetic\u0103 mic\u0103 din care pute\u021bi m\u00e2nca mult mai multe<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fructele<\/strong> reprezint\u0103 o surs\u0103 natural\u0103 de zah\u0103r, a\u0219a c\u0103 ar trebui s\u0103 fi\u021bi pu\u021bin mai aten\u021bi. Indiferent ce se spune, sunt asociate cu un efect pozitiv asupra reducerii greut\u0103\u021bii. Ar trebui s\u0103 consuma\u021bi aproximativ 200 de grame de fructe pe zi. De exemplu, fructele cu boabe, merele sau citricele sunt foarte eficiente din punct de vedere energetic. Dar re\u021bine\u021bi c\u0103 trebuie s\u0103 m\u00e2nca\u021bi fructele, nu s\u0103 le be\u021bi. Alte fructe cu un con\u021binut mic de calorii pot fi g\u0103site \u00een articolul <a href=\"https:\/\/gymbeam.ro\/blog\/fructele-si-pierderea-in-greutate-ce-fructe-au-cele-mai-putine-calorii\/\" target=\"_blank\" rel=\"noopener\"><strong>Fructele \u0219i pierderea \u00een greutate \u2013 ce fructe au cele mai pu\u021bine calorii?<\/strong><\/a><span style=\"color: #ff6600\">&nbsp;[14]&nbsp;<\/span><\/li>\n\n\n\n<li>Con\u021binutul de <strong>legume<\/strong> este format \u00een marea majoritate din ap\u0103, \u0219i, drept urmare, acestea con\u021bin foarte pu\u021bine calorii. Castravetele con\u021bine 15 kcal la 100 de grame, \u021belina 16 kcal, salata iceberg \u00een jur de 17 kcal \u0219i ro\u0219iile 18 kcal. Acum \u00een\u021belege\u021bi de ce este important s\u0103 consuma\u021bi o por\u021bie de legume la fiecare mas\u0103? De exemplu, pute\u021bi folosi orez de conopid\u0103, spaghete de dovlecei sau cartofi pai din \u021belin\u0103 ca \u0219i garnitur\u0103.<\/li>\n\n\n\n<li><strong>Cartofii<\/strong> con\u021bin \u00een medie doar 77 kcal la 100 de grame de alimente crude \u0219i sunt, de asemenea, printre alimentele cele mai s\u0103\u021bioase.<\/li>\n\n\n\n<li><strong>Pute\u021bi folosi \u0219i diferite surse de fibre,<\/strong> care sus\u021bin senza\u021bia de sa\u021bietate de dup\u0103 mas\u0103. Dar nu trebuie s\u0103 consuma\u021bi prea multe fibre. Aportul total zilnic ar trebui s\u0103 fie de circa 30-35 grame. Pute\u021bi opta, s\u0103 spunem, pentru, <a href=\"https:\/\/gymbeam.ro\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600\">psyllium<\/span><\/a> sau <a href=\"https:\/\/gymbeam.ro\/fibre-de-mar-gymbeam.html\" target=\"_blank\" rel=\"noopener\">fibre de m\u0103r<\/a> pe care le pute\u021bi ad\u0103uga \u00een smoothie-uri sau iaurturi. <a href=\"https:\/\/gymbeam.ro\/glucomannan-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600\">Glucomannan <\/span><\/a>sus\u021bine de asemenea sa\u021bietatea.<\/li>\n\n\n\n<li><strong>Cel pu\u021bin ca \u00eenlocuitor par\u021bial pentru zah\u0103r,<\/strong> \u00eencerca\u021bi s\u0103 folosi\u021bi \u00eendulcitorul <a href=\"https:\/\/gymbeam.ro\/eritritol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Erythritol<\/a>, spre exemplu, care are aproape aceea\u0219i dulcea\u021b\u0103 ca \u0219i zah\u0103rul \u0219i se reg\u0103se\u0219te \u00een mod natural \u00een unele fructe. Pute\u021bi opta \u0219i pentru <a href=\"https:\/\/gymbeam.ro\/xilitol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Xylitol<\/a>, sirop de cicoare sau <a href=\"https:\/\/gymbeam.ro\/stevia\" target=\"_blank\" rel=\"noopener\">stevia<\/a>.<\/li>\n<\/ul>\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=\"Exemplu_de_dieta_pentru_pierderea_in_greutate\"><\/span>Exemplu de diet\u0103 pentru pierderea \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un plan de diet\u0103 mostr\u0103 pentru o femeie obi\u0219nuit\u0103 de 75 kilograme care, conform <a href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noopener\">calculatorului nostru de macronutrien\u021bi<\/a> \u0219i energie, ar trebui s\u0103 primeasc\u0103 1.900 kcal pentru pierderea \u00een greutate, iar un b\u0103rbat obi\u0219nuit de 90 de kilograme ar trebui s\u0103 primeasc\u0103 2.300 kcal pentru a pierde \u00een greutate. Diferen\u021ba de aport mai mare de energie se datoreaz\u0103 \u00een principal por\u021biilor mai mari sau hranei suplimentare. C\u00e2nt\u0103rirea ingredientelor se face \u00een stare brut\u0103.<\/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<h3 class=\"wp-block-heading is-style-default\">Exemplu de meniu pentru pierderea \u00een greutate<\/h3>\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<ul class=\"wp-block-list\" id=\"block-cdb1e1dc-6169-4599-84eb-4ab7c4cdee21\">\n<li><b>Femeie obi\u0219nuit\u0103 de 75 kg<\/b>\n\n&nbsp;<\/li>\n\n\n\n<li><strong>Energie:<\/strong> 1 920 kcal (7 676 kJ), proteine 150g (600 kcal sau 2 400 kJ), zaharide 215g (860 kcal sau 3 440 kJ), gr\u0103simi 51g (459 kcal sau 1 836 kJ), fibre 30g<\/li>\n\n\n\n<li>Mic dejun: <a href=\"https:\/\/gymbeam.ro\/fulgi-de-ovaz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Terci de ov\u0103z<\/a> (40g), ap\u0103 (180ml), Proteine <a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Just Whey <\/a>(15g), <a href=\"https:\/\/gymbeam.ro\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noopener\">FitCheat Protein Chocolate<\/a> (10g), <a href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Unt de arahide GymBeam<\/a> (15g), jum\u0103tate de banan\u0103 (55g)<\/li>\n\n\n\n<li><strong>Gustare:<\/strong> <a href=\"https:\/\/gymbeam.ro\/baton-proteic-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noopener\">baton proteic MoiM\u00fcv<\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">&nbsp; <\/a>(60g) \u0219i un m\u0103r (150g)<\/li>\n\n\n\n<li><strong>Pr\u00e2nz:<\/strong> orez Jasmine (65g), cod Alaska (200g), ulei (5ml), o por\u021bie medie de salat\u0103 proasp\u0103t\u0103 de legume f\u0103r\u0103 dressing (200g)<strong>\n<\/strong><\/li>\n\n\n\n<li><strong>Gustare:<\/strong> Iaurt grecesc 0% (140g), <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/granola-proteica-cu-fructe-de-padure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">crunchy granola<\/a><\/span> (20g)<\/li>\n\n\n\n<li><strong><b>Gustare II post antrenament:<\/b><\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Proteine Just Whey<\/a>&nbsp;(30g)<\/li>\n\n\n\n<li><strong>Cin\u0103:<\/strong> cu\u0219cu\u0219 (65g), tofu afumat (90g), legume proaspete pr\u0103jite mixte (200g)<a href=\"https:\/\/gymbeam.ro\/uleiuri\">&nbsp;<span style=\"color: #ff6600\">\u00een ulei<\/span> <\/a>(5ml)<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-cdb1e1dc-6169-4599-84eb-4ab7c4cdee21\">\n<li><b>B\u0103rbat obi\u0219nuit de 90 kilograme<\/b>\n\n&nbsp;<\/li>\n\n\n\n<li><strong>Energie: <\/strong>2.300 kcal (9.200 kJ), proteine 178g (712 kcal sau 2 848 kJ), zaharide 261g (1 044 kcal sau 4 176 kJ), gr\u0103simi 61g (549 kcal sau 2 196 kJ), fibre 35g<strong>\n<\/strong><\/li>\n\n\n\n<li>Mic dejun: <a href=\"https:\/\/gymbeam.ro\/fulgi-de-ovaz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Terci de ov\u0103z<\/a> (40g), ap\u0103 (180ml), Proteine <a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Just Whey <\/a>(30 g), <a href=\"https:\/\/gymbeam.ro\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noopener\">FitCheat Protein Chocolate<\/a> (10g), <a href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Unt de arahide GymBeam<\/a> (15g), jum\u0103tate de banan\u0103 (55g)<\/li>\n\n\n\n<li><strong>Gustare:<\/strong> <a href=\"https:\/\/gymbeam.ro\/baton-proteic-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noopener\">baton proteic MoiM\u00fcv<\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">&nbsp; <\/a>(60g), un m\u0103r (150g) \u0219i lapte acidofil cu con\u021binut sc\u0103zut de gr\u0103simi (500g)<\/li>\n\n\n\n<li><strong>Lunch: <\/strong>orez jasmine (80g), cod Alaska (200g), ulei (5ml), o salat\u0103 medie de legume f\u0103r\u0103 dressing (200g), <a href=\"https:\/\/gymbeam.ro\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega 3<\/a> (3 capsules)<\/li>\n\n\n\n<li><strong>Gustare:<\/strong> Iaurt grecesc 0% (140g), <a href=\"https:\/\/gymbeam.ro\/granola-proteica-cu-fructe-de-padure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">crunchy granola<\/span><\/a> (20g), o par\u0103 (140g)<\/li>\n\n\n\n<li><strong><b>Gustare II post antrenament:<\/b><\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Proteine Just Whey<\/a>&nbsp;(30g)<\/li>\n\n\n\n<li><strong>Cin\u0103:<\/strong> cu\u0219cu\u0219 (70g), tofu afumat (90g), legume proaspete pr\u0103jite amestecate (200g) \u00een ulei (5ml)<\/li>\n<\/ul>\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=\"Cum_sa_sustineti_pierderea_in_greutate\"><\/span>Cum s\u0103 sus\u021bine\u021bi pierderea \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Am discutat despre aportul de energie \u00eentr-un mod destul de epuizant. S\u0103 ne concentr\u0103m \u0219i pe consumul de energie, deoarece<strong> este \u00eentotdeauna mai bine s\u0103 m\u0103n\u00e2nci mai mult \u0219i s\u0103 te mi\u0219ti mai mult.<\/strong> Acest lucru va u\u0219ura adapt\u0103rile metabolice care se \u00eent\u00e2mpl\u0103 din gre\u0219eal\u0103, fapt ce se poate reflecta \u00een faimoasa \u201e\u00eencetinire a metabolismului\u201d datorit\u0103 termogenezei adaptive. &nbsp;<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<ul class=\"wp-block-list\">\n<li><strong>Mi\u0219ca\u021bi-v\u0103 c\u00e2t mai mult \u00een timpul zilei<\/strong> \u0219i merge\u021bi c\u00e2t mai mult timp pe jos. Urca\u021bi pe sc\u0103ri \u00een loc s\u0103 lua\u021bi liftul \u0219i sc\u0103rile rulante. Merge\u021bi cu bicicleta. Lua\u021bi pauze active regulate la locul de munc\u0103.<\/li>\n\n\n\n<li><strong>Face\u021bi sport \u00een mod regulat.<\/strong> Fie c\u0103 e vorba de alergat, CrossFit, merge\u021bi la sala de gimnastic\u0103 sau orice altceva v\u0103 place. Aproximativ de trei ori pe s\u0103pt\u0103m\u00e2n\u0103, practica\u021bi sporturi de for\u021b\u0103 (dac\u0103 v\u0103 plac) \u0219i petrece\u021bi restul zilelor practic\u00e2nd alte sporturi care v\u0103 plac \u0219i face\u021bi plimb\u0103ri \u00een natur\u0103.<\/li>\n\n\n\n<li><strong>G\u00e2ndi\u021bi-v\u0103 cum s\u0103 v\u0103 petrece\u021bi weekendurile \u00eentr-un mod activ.<\/strong> Merge\u021bi cu bicicleta \u00eentr-un weekend, face\u021bi drume\u021bii pe munte sau lua\u021bi parte la c\u00e2teva ore de activitate \u00een fiecare weekend.<\/li>\n\n\n\n<li><strong>\u00cencerca\u021bi s\u0103 folosi\u021bi suplimente<\/strong> adecvate care s\u0103 v\u0103 ajute s\u0103 gestiona\u021bi deficitul caloric. Mul\u021bumit\u0103 <a href=\"https:\/\/gymbeam.ro\/arzator-de-grasime\" target=\"_blank\" rel=\"noopener\">arz\u0103toarelor de gr\u0103simi<\/a> de \u00eenalt\u0103 calitate, arde\u021bi ceva mai mult\u0103 energie \u00een timpul unui antrenament \u0219i \u00een repaus, <a href=\"https:\/\/gymbeam.ro\/appetite-control-beastpink.html\" target=\"_blank\" rel=\"noopener\">Appetite Control<\/a> v\u0103 ajut\u0103 s\u0103 v\u0103 controla\u021bi apetitul \u00een exces, iar <a href=\"https:\/\/gymbeam.ro\/garcinia-cambogia-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Garcinia Cambogia<\/a> are un efect interesant asupra gustului \u0219i apetitului.<\/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>Ce ave\u021bi de c\u00e2\u0219tigat de pe urma unui stil de via\u021b\u0103 mai activ?<\/strong> Ve\u021bi sl\u0103bi mai u\u0219or, v\u0103 ve\u021bi \u00eent\u0103ri corpul, v\u0103 ve\u021bi sim\u021bi mai bine \u0219i mai \u00eencrez\u0103tori \u0219i ve\u021bi avea un somn mai bun sau un sistem imunitar mai puternic.<\/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\/\u0424\u043e\u0442\u043e-9-1-____-KO-1124x749.jpg\" alt=\"Cum s\u0103 sus\u021bine\u021bi pierderea \u00een greutate?\" class=\"wp-image-208456\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 sus\u021bine\u021bi pierderea \u00een greutate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea pierderea \u00een greutate <strong>nu este magie neagr\u0103<\/strong>. Nici nu trebuie s\u0103 elimina\u021bi grupe \u00eentregi de alimente sau s\u0103 v\u0103 pune\u021bi succesul \u00een m\u00e2inile dietelor populare nefunc\u021bionale sau instante sau a detoxifierilor. Este nevoie doar de o cugetare mai profund\u0103 asupra alimentelor, de un meniu bazat, s\u0103 zicem, pe principiile unei alimenta\u021bii s\u0103n\u0103toase \u0219i de urm\u0103rirea dimensiunilor por\u021biilor \u00een timp. Doar dac\u0103 ad\u0103uga\u021bi legume, fructe, proteine \u200b\u200bde \u00eenalt\u0103 calitate \u0219i dac\u0103 ave\u021bi un stil de via\u021b\u0103 activ ve\u021bi fi pe drumul c\u0103tre succes. Dac\u0103 g\u0103si\u021bi \u00een diete bombe calorice ascunse \u0219i calorii lichide pe care le ve\u021bi reduce \u00een timp, este doar o chestiune de r\u0103bdare, consecven\u021b\u0103 \u0219i diligen\u021b\u0103 pentru a v\u0103 atinge obiectivele. Ave\u021bi r\u0103bdare \u0219i rezultatele vor \u00eencepe s\u0103 apar\u0103 la momentul potrivit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe voi ce v-a ajutat s\u0103 sl\u0103bi\u021bi? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne ponturile \u0219i sfaturile voastre \u00een comentarii. Dac\u0103 v-a pl\u0103cut articolul, \u00eel pute\u021bi sus\u021bine cu un share, astfel \u00eenc\u00e2t \u0219i prietenii vo\u0219tri  s\u0103 \u00eenve\u021be cum s\u0103 sl\u0103beasc\u0103 permanent \u0219i cu succes \u0219i s\u0103 evite dietele nefunc\u021bionale \u0219i detoxifierile.<\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cum s\u0103 pierde\u021bi \u00een greutate, ce \u0219i de c\u00e2te ori pe zi s\u0103 m\u0103nca\u021bi pentru a pierde \u00een greutate? \u00cen acest articol vom dezv\u0103lui de c\u00e2te ori pe zi este optim s\u0103 m\u00eenca\u021bi care este ultima dat\u0103 c\u00e2nd ar trebui s\u0103 m\u00e2nca\u021bi seara?<\/p>\n","protected":false},"author":65,"featured_media":208307,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[6842,7358,6374,6674],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-259230","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-macronutrienti","9":"tag-nutritie","10":"tag-pierdere-in-greutate","11":"tag-plan-alimentar","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>Cum \u0219i c\u00e2nd s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos pentru a pierde \u00een greutate f\u0103r\u0103 diet\u0103? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"C\u00e2t de repede ar trebui s\u0103 pierde\u021bi \u00een greutate, ce \u0219i de c\u00e2te ori pe zi s\u0103 m\u0103n\u00e2nca\u021bi pentru a sl\u0103bi? 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