{"id":261003,"date":"2021-06-01T14:27:03","date_gmt":"2021-06-01T12:27:03","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=261003"},"modified":"2024-02-05T09:11:57","modified_gmt":"2024-02-05T08:11:57","slug":"kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/","title":{"rendered":"Kako i kada se hraniti zdravo da biste smr\u0161avjeli bez dijeta?"},"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.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/#Sto_odreduje_hocete_li_izgubiti_kilograme_debljati_se_ili_odrzavati_kilazu\" title=\"\u0160to odre\u0111uje ho\u0107ete li izgubiti kilograme, debljati se ili odr\u017eavati kila\u017eu?\">\u0160to odre\u0111uje ho\u0107ete li izgubiti kilograme, debljati se ili odr\u017eavati kila\u017eu?<\/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.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/#Zasto_netko_moze_jesti_sto_zeli_a_drugi_se_udebljati_samo_gledanjem_u_pecivo\" title=\"Za\u0161to netko mo\u017ee jesti \u0161to \u017eeli, a drugi se udebljati samo gledanjem u pecivo?\">Za\u0161to netko mo\u017ee jesti \u0161to \u017eeli, a drugi se udebljati samo gledanjem u pecivo?<\/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.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/#Kako_izracunati_unos_energije_i_makronutrijenata_za_mrsavljenje\" title=\"Kako izra\u010dunati unos energije i makronutrijenata za mr\u0161avljenje?\">Kako izra\u010dunati unos energije i makronutrijenata za mr\u0161avljenje?<\/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.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/#Kako_se_pravilno_hraniti_kada_mrsavite\" title=\"Kako se pravilno hraniti kada mr\u0161avite?\">Kako se pravilno hraniti kada mr\u0161avite?<\/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.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/#Sto_izbaciti_iz_prehrane_kada_gubite_kilograme\" title=\"\u0160to izbaciti iz prehrane kada gubite kilograme?\">\u0160to izbaciti iz prehrane kada gubite kilograme?<\/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.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/#Koliko_puta_dnevno_biste_trebali_jesti_kako_biste_mogli_zdravo_smrsavjeti\" title=\"Koliko puta dnevno biste trebali jesti kako biste mogli zdravo smr\u0161avjeti?\">Koliko puta dnevno biste trebali jesti kako biste mogli zdravo smr\u0161avjeti?<\/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.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/#Sto_jesti_navecer_i_koje_je_najbolje_vrijeme_za_taj_posljednji_obrok_da_biste_uspjesno_mrsavjeli\" title=\"\u0160to jesti nave\u010der i koje je najbolje vrijeme za taj posljednji obrok da biste uspje\u0161no mr\u0161avjeli?\">\u0160to jesti nave\u010der i koje je najbolje vrijeme za taj posljednji obrok da biste uspje\u0161no mr\u0161avjeli?<\/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.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/#Postoje_li_namirnice_koje_ubrzavaju_mrsavljenje\" title=\"Postoje li namirnice koje ubrzavaju mr\u0161avljenje?\">Postoje li namirnice koje ubrzavaju mr\u0161avljenje?<\/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.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/#Kako_jesti_vise_i_smrsavjeti\" title=\"Kako jesti vi\u0161e i smr\u0161avjeti?\">Kako jesti vi\u0161e i smr\u0161avjeti?<\/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.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/#Primjerak_prehrane_za_mrsavljenje\" title=\"Primjerak prehrane za mr\u0161avljenje\">Primjerak prehrane za mr\u0161avljenje<\/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.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/#Kako_potaknuti_mrsavljenje\" title=\"Kako potaknuti mr\u0161avljenje?\">Kako potaknuti mr\u0161avljenje?<\/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.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0160to trebate jesti da biste smr\u0161avjeli, stekli mi\u0161i\u0107e ili odr\u017eali kila\u017eu? Ne brinite, to nisu onih 20 \u010dudotvornih namirnica iz \u017eenskog \u010dasopisa ili top 5 instant keto dijeta koje \u0107e u\u010diniti da va\u0161a tjelesna te\u017eina fluktuira poput roller coastera. A \u0161to je najbolje? <strong>Ne morate eliminirati ugljikohidrate, masti, gluten, laktozu, meso ili mlije\u010dne proizvode i preokrenuti prehranu.<\/strong> Pa, koja je, dovraga, tajna mr\u0161avljenja? Postepeno u\u010dite jesti hranu kada zaista za to imate potrebu. Nema \u010darobne ili revolucionarne detoksikacije kojoj se podvrgavaju slavni. Nakon \u0161to pro\u010ditate dana\u0161nji \u010dlanak, i vi \u0107ete to u\u010diniti. Jednostavno to morate htjeti i raditi na tome da uspijete.<\/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\" id=\"sto-odreduje-hocete-li-izgubiti-kilograme-debljati-se-ili-odrzavati-kilazu\"><span class=\"ez-toc-section\" id=\"Sto_odreduje_hocete_li_izgubiti_kilograme_debljati_se_ili_odrzavati_kilazu\"><\/span>\u0160to odre\u0111uje ho\u0107ete li izgubiti kilograme, debljati se ili odr\u017eavati kila\u017eu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako se u po\u010detku, posebno onima koji su novi u tome, mo\u017ee \u010diniti izuzetno te\u0161ko smr\u0161avjeti, to nije slu\u010daj. Naprotiv, to je prili\u010dno jednostavna i zabavna igra. Ne morate \u010dak ni jesti to\u010dno prema detaljnom planu sve do u zadnji gram proteina, a zatim osje\u0107ati krivnju jer jedete ne\u0161to \u0161to nije bilo u planu prehrane, sve ste pokvarili i osje\u0107ate se kao da nema vi\u0161e imalo smisla truditi se. To ne\u0107e uspjeti. Da biste imali uspjeha,<strong> jednostavno morate poznavati i po\u0161tivati odre\u0111ena pravila bez kojih jednostavno ne mo\u017eete.<\/strong> A najva\u017eniji \u010dimbenik je<strong> energetski balans.<\/strong><span style=\"color: #ff6600\"> [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><strong>Negativni energetski balans:<\/strong> Stanje u kojem sagorijevate vi\u0161e energije nego \u0161to ste unijeli i na taj na\u010din mr\u0161avite i gubite kilograme.<\/li>\n\n\n\n<li><strong>Izjedna\u010deni energetski balans:<\/strong> Stanje u kojem imate prosje\u010dni unos i potro\u0161nju energije koji su u ravnote\u017ei \u010dime odr\u017eavate svoju tjelesnu te\u017einu.<\/li>\n\n\n\n<li><strong>Pozitivni energetski balans:<\/strong> Stanje u kojem sagorijevate manje energije nego \u0161to ste unijeli i tako dobivate na te\u017eini.<\/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=\"\u0160to odre\u0111uje ho\u0107ete li izgubiti kilograme, debljati se ili odr\u017eavati kila\u017eu?\" class=\"wp-image-208349\" title=\"\u0160to odre\u0111uje ho\u0107ete li izgubiti kilograme, debljati se ili odr\u017eavati kila\u017eu?\" 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\" id=\"sto-je-zajednicko-svim-dijetama\">\u0160to je zajedni\u010dko svim dijetama?<\/h3>\n\n\n\n<p>Bilo da se radi o keto instant dijeti, dijeti s malo ugljikohidrata ili onoj s limunom, njihov &#8220;uspjeh&#8221; i funkcionalnost ovise o tome da <strong>vas dovedu u negativni energetski balans (kalorijski deficit)<\/strong> i, na\u017ealost, u ve\u0107ini slu\u010dajeva samo privremeno mr\u0161avite. Sve vrste dijeta, detoksikacija i programa mr\u0161avljenja samo su alati za kalorijski deficit. Tada je na vama koji \u0107ete instrument odabrati. Posegnite za ne\u010dim \u0161to \u0107e i\u0107i sporije, ali rezultat \u0107e biti trajan ili \u0107ete u protivnom \u017eeljno tra\u017eiti pre\u010dace za brzo postizanje rezultata, \u0161to \u0107e najvjerojatnije biti zamijenjeno yo-yo efektom.<\/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\" id=\"koji-cimbenici-utjecu-na-unos-i-potrosnju-energije\">Koji \u010dimbenici utje\u010du na unos i potro\u0161nju energije?<\/h3>\n\n\n\n<p>Stvari nisu tako jednostavne, postoje \u010dimbenici koji utje\u010du i na unos i na potro\u0161nju energije, a neki nisu u potpunosti u va\u0161im rukama. <strong>Ali to ne zna\u010di da energetski balans ne vrijedi.<\/strong> Ti \u010dimbenici &#8220;samo malo zaobilaze energetski balans&#8221;.<\/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>\u010cimbenici koji utje\u010du na unos energije:<\/strong> apetit u vidu hormona koji utje\u010du na unos hrane (leptin, grelin, progesteron, holecistokinin ili peptid YY), ekonomski i sociokulturni \u010dimbenici, stvarna upotreba energije iz hrane, samokontrola, stres, osje\u0107aji ili nemogu\u0107nost susretanja s pretjerano atraktivnom hranom bez njenog konzumiranja.<\/li>\n\n\n\n<li><strong>\u010cimbenici koji utje\u010du na potro\u0161nju energije:<\/strong> bazalni i metabolizam u mirovanju (BMR i RMR), povijest prehrane (metaboli\u010dka prilagodba), dnevna aktivnost (NEAT), sport i tjelesna aktivnost (EAT), termi\u010dki u\u010dinak prehrane (TEF) i tjelesna kondicija te zdravstveno stanje.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Primjerice, imamo li dva jednojaj\u010dana blizanca, damo im istu prehranu i kontroliramo njihove svakodnevne aktivnosti tako da budu isti. Mogu se posti\u0107i razli\u010diti rezultati kod gubitka kilograma i debljanja, \u0161to je posljedica gore spomenutih \u010dimbenika. Zbog toga <strong>svaka osoba treba postupno nau\u010diti razumjeti kako njezino tijelo reagira i \u0161to je osobito dobro za nju.<\/strong> <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\" id=\"zasto-netko-moze-jesti-sto-zeli-a-drugi-se-udebljati-samo-gledanjem-u-pecivo\"><span class=\"ez-toc-section\" id=\"Zasto_netko_moze_jesti_sto_zeli_a_drugi_se_udebljati_samo_gledanjem_u_pecivo\"><\/span>Za\u0161to netko mo\u017ee jesti \u0161to \u017eeli, a drugi se udebljati samo gledanjem u pecivo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>&#8220;Da, Karlo i Lucija tamo s drugog kata, mogu jesti \u0161to god \u017eele i ne\u0107e se udebljati. Ali ja \u0107u pojesti samo jo\u0161 jednu knedlu i odmah \u0107u imati jo\u0161 jedan kilogram vi\u0161ka. Genetika i <a href=\"https:\/\/gymbeam.hr\/blog\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/\" target=\"_blank\" aria-label=\"usporeni metabolizam (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">usporeni metabolizam<\/a> stvarno su nepravedni&#8221;,<\/em> ka\u017ee Jana, Lucijina dugogodi\u0161nja prijateljica. Unato\u010d tome, sve ovo nije samo zbog genetike, usporenog ili o\u0161te\u0107enog metabolizma, ve\u0107 se jednostavno radi o ve\u0107oj potro\u0161nji energije tijekom dana. Pogledajmo primjer.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Karlo i Lucija oboje rade fizi\u010dke poslove,<\/strong> Karlo radi u \u0161umi u sklopu \u0161umske uprave, a Lucija je maserka. Nakon 8 sati na poslu, odlaze zajedno vje\u017ebati, \u0161e\u0107u psa, kupuju, a kod ku\u0107e Karlo uspije kuhati, a Lucija \u010distiti.<strong> Jana, pak, ima sjedila\u010dki tip posla,<\/strong> stalno vozi, ne bavi se sportom, ve\u0107inu slobodnog vremena provodi gledaju\u0107i televiziju ili iza ra\u010dunala nakon posla i poku\u0161ava smr\u0161avjeti raznim dijetama. Koja je razlika? <strong>Energijska potro\u0161nja Karla i Lucije lako bi mogla biti 2000 kcal ve\u0107a od Janine<\/strong>, tako da mogu pojesti puno vi\u0161e hrane, a da se pritom ne debljaju. Sve zahvaljuju\u0107i aktivnom na\u010dinu \u017eivota i vrsti zaposlenja.<\/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\" id=\"kako-izracunati-unos-energije-i-makronutrijenata-za-mrsavljenje\"><span class=\"ez-toc-section\" id=\"Kako_izracunati_unos_energije_i_makronutrijenata_za_mrsavljenje\"><\/span>Kako izra\u010dunati unos energije i makronutrijenata za mr\u0161avljenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u0107emo vas optere\u0107ivati te\u0161kom matematikom, ve\u0107 vam nudimo jednostavno rje\u0161enje u obliku na\u0161eg <a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" aria-label=\"online kalkulatora unosa energije i makronutrijenata (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>online kalkulatora unosa energije i makronutrijenata<\/strong><\/a>, gdje mo\u017eete lako sami izra\u010dunati sve. Ali ako \u017eelite saznati vi\u0161e o izra\u010dunavanju unosa energije i stvaranju plana prehrane, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a aria-label=\"Kako izra\u010dunati unos energije i makronutrijenata za gubitak kilograma ili pove\u0107anje mi\u0161i\u0107a?  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati unos energije i makronutrijenata za gubitak kilograma ili pove\u0107anje mi\u0161i\u0107a? <\/a><\/span><\/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\" id=\"kako-se-pravilno-hraniti-kada-mrsavite\"><span class=\"ez-toc-section\" id=\"Kako_se_pravilno_hraniti_kada_mrsavite\"><\/span>Kako se pravilno hraniti kada mr\u0161avite?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107 smo spominjali &#8211;&nbsp; da biste uspje\u0161no i dugoro\u010dno izgubili vi\u0161e ili manje kilograma, ne morate guglati naju\u010dinkovitije i najbr\u017ee djeluju\u0107e dijete ili i\u0107i na vi\u0161emjese\u010dnu <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/detoksikacija-kako-mijenja-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">detoksikaciju<\/a><\/span>. <strong>Sve \u0161to morate u\u010diniti je jesti \u0161to vi\u0161e svje\u017ee i minimalno obra\u0111ene hrane, pripaziti na sastav prehrane i veli\u010dinu porcija. <\/strong>Tako je jednostavno, samo budite strpljivi i dosljedni, redovito pratite napredak u obliku <span style=\"color: #ff6600\"><a aria-label=\"promjena u tjelesnoj te\u017eini (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">promjena u tjelesnoj te\u017eini<\/a><\/span> i tjelesnim mjerama svaka dva tjedna pod istim uvjetima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ogromna pomo\u0107 ne samo kod mr\u0161avljenja, ve\u0107 i za pobolj\u0161anje i povratak pravilnoj prehrani je<strong> raspore\u0111ivanje hrane i pohrana u kutije.<\/strong> Za\u0161to? Jednostavno kontrolirate od \u010dega pripremate obroke, izbjegavaju\u0107i razne kalorijske bombe.&nbsp; <span style=\"color: #ff6600\">[5-7]<\/span> Ako \u017eelite saznati vi\u0161e o raspore\u0111ivanju i pohrani hrane, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/\" target=\"_blank\" aria-label=\"Kako u\u010dinkovito pripremiti i spakirati obroke? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako u\u010dinkovito pripremiti i spakirati obroke?<\/a><\/strong><\/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\" id=\"kako-poboljsati-prehranu-i-smanjiti-energetske-potrebe-za-unosom-hrane\">Kako pobolj\u0161ati prehranu i smanjiti energetske potrebe za unosom hrane?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Jedite vi\u0161e vo\u0107a i povr\u0107a.<\/strong> Preporu\u010duje se jesti najmanje 400 grama <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a> i 200 grama vo\u0107a dnevno, \u0161to predstavlja otprilike 4 &#8211; 5, odnosno 2 &#8211; 3 komada srednje veli\u010dine. Povr\u0107e sadr\u017ei velik postotak vode, vlakana i vrijednih mikronutrijenata. To \u0107e potaknuti zdravu probavu i sitost.<\/li>\n\n\n\n<li><strong>Uz svaki obrok uzmite porciju proteina. <\/strong>Svaki bi obrok trebao sadr\u017eavati uravnote\u017eeni omjer svih makronutrijenata, ali proteini su poput dva asa u pokeru. Ljudsko ih tijelo ne mo\u017ee stvoriti, pa se moraju konzumirati putem raznolike prehrane ili odgovaraju\u0107ih dodataka prehrani. Proteini su neophodni za<strong> rast mi\u0161i\u0107a, optimalnu imunolo\u0161ku funkciju ili zadovoljavaju\u0107i osje\u0107aj sitosti nakon obroka, kao i za suzbijanje \u017eudnje za slatkim.<\/strong> <span style=\"color: #ff6600\">[8-10]<\/span><\/li>\n\n\n\n<li><strong>Jedite vi\u0161e fermentirane hrane.<\/strong> Fermentirana hrana uklju\u010duje kiseli kupus, kisele krastavce, fermentirano povr\u0107e, miso, natto, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tofu-hr\/\" class=\"ek-link\">tofu<\/a>, kisele mlije\u010dne proizvode, kombuchu ili za\u010dinjeno korejsko fermentirano povr\u0107e kimchi. To vam daje solidnu dozu zdravih bakterija, vlakana i raznih drugih mikronutrijenata.<\/li>\n\n\n\n<li><strong>Poku\u0161ajte jesti vi\u0161e lokalne i sezonske hrane.<\/strong> \u0160to je kra\u0107i put namirnica morala prije\u0107i da bi do\u0161la do va\u0161eg stola, to je bolje. Kao prvo, mogu imati ve\u0107i sadr\u017eaj niza vitamina, minerala, elemenata u tragovima, a njihovo ispu\u0161tanje uglji\u010dnog dioksida je mnogo manje. Poku\u0161ajte s vremena na vrijeme oti\u0107i na poljoprivredne tr\u017enice ili potra\u017eite sanduke s ponudom iz poljoprivrednih gospodarstava.<\/li>\n\n\n\n<li><strong>Ne jedite vi\u0161e nego \u0161to vam je potrebno.<\/strong> Ako pojedete nekoliko dodatnih komada povr\u0107a ili vo\u0107a, ne\u0107e se puno toga dogoditi, ali ako u danu pojedete nekoliko pakiranja razli\u010ditih slatki\u0161a ili brze hrane, to je problem. Ako nau\u010dite jesti prema svojim potrebama i ako ne jedete industrijski visoko prera\u0111enu hranu, po\u0161tedjet \u0107ete se konzumacije velikih koli\u010dina kalorija i izbje\u0107i pretjerani unos nezdravih masti, \u0161e\u0107era i soli.<\/li>\n\n\n\n<li><strong>Djelomi\u010dno zamijenite \u017eivotinjske proteine biljnim.<\/strong> Neko meso tako\u0111er sadr\u017ei velike koli\u010dine zasi\u0107enih masnih kiselina, kao i neke kobasice i masni sirevi. Poku\u0161ajte jesti vi\u0161e mahunastog povr\u0107a, prigodno u kombinaciji sa \u017eitaricama. Tako\u0111er mo\u017eete probati razne namaze od mahunarki poput humusa ili alternative mesu poput tofua ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">tempeha<\/a>. <strong>To \u0107e smanjiti unos zasi\u0107enih masnih kiselina<\/strong> i obogatiti prehranu visokokvalitetnim biljnim proteinima.<\/li>\n\n\n\n<li><strong>Izaberite peciva i \u017eitarice od cjelovitog zrna p\u0161enice.<\/strong> Zahvaljuju\u0107i tome \u0161to \u0107ete prednost dati proizvodima od cjelovitih \u017eitarica, dobit \u0107ete vi\u0161e vlakana i niz mikronutrijenata koji se nalaze u mljevenom zrnu. Vlakna imaju pozitivan u\u010dinak na osje\u0107aj sitosti i tako vas sprje\u010davaju da potra\u017eite neki snack ubrzo nakon obroka.<\/li>\n\n\n\n<li><strong>Posegnite za odr\u017eivim izvorima morskih plodova i ribe.<\/strong> Nije tajna da se kao dru\u0161tvo suo\u010davamo s velikim gubitkom vrsta, a u slu\u010daju <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribe<\/a> i morskih plodova morski se resursi zbog prekomjernog ribolova ne oporavljaju dovoljno brzo. Trebali bismo biti odgovorni za sebe i okoli\u0161. Poku\u0161ajte stoga obratiti pozornost na to dolaze li riba i morski plodovi koje konzumirate iz certificiranog i odr\u017eivog ribarstva. <span style=\"color: #ff6600\">[11]&nbsp;<\/span><\/li>\n\n\n\n<li>Pijte vodu iz slavine. Za\u0161to? Voda je izuzetno va\u017ena za na\u0161e tijelo i trebali bismo piti najmanje <strong>30 &#8211; 45 ml po kilogramu tjelesne te\u017eine<\/strong> dnevno. Kada uklonite teku\u0107e kalorije, uklju\u010duju\u0107i alkohol, i pijete vodu, kvalitetnu kavu i \u010daj, mo\u017eete u\u0161tedjeti na ogromnim koli\u010dinama kalorija. Napokon, litra Coca Cole otprilike je 450 kcal, \u0161to odgovara energiji koja se krije u jednom ru\u010dku.<\/li>\n\n\n\n<li><strong>Jedite dugu.<\/strong> \u0160to je raznolikija i \u0161arenija va\u0161a dnevna mje\u0161avina hrane, to bolje. To rezultira ve\u0107im unosom razli\u010ditih antioksidansa i biolo\u0161ki aktivnih elemenata s razli\u010ditim rasponima aktivnosti. Crvena zna\u010di solidan dio karotenoida u obliku likopena. A tamnozelena boja zna\u010di da mo\u017eete u\u017eivati u zanimljivim efektima klorofila.<\/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\/2022\/09\/visual_en-HR-1124x1049.png\" alt=\"\" class=\"wp-image-394473\" title=\"Kako se pravilno hraniti tijekom mr\u0161avljenja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/visual_en-HR-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/visual_en-HR-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/visual_en-HR-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/visual_en-HR.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"i-koji-su-proteini-masti-i-ugljikohidrati\">I koji su proteini, masti i ugljikohidrati?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izvori proteina (1 gram ima 4 kcal):<\/strong> meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a>, morski plodovi, mlijeko, mlije\u010dni proizvodi i sirevi, jaja, mahunarke (gra\u0161ak, grah, sve vrste le\u0107e, slanutak, edamame), pseudo\u017eitarice (heljda, amarant, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kvinoja-hr\/\" class=\"ek-link\">kvinoja<\/a>), tofu, tempeh, <span style=\"color: #ff6600\"><a aria-label=\"ora\u0161asti plodovi i sjemenke (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161asti plodovi i sjemenke<\/a><\/span>, biljne zamjene za meso, fini kvasac, <span style=\"color: #ff6600\"><a aria-label=\"proteini sirutke (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteini sirutke<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">biljni proteini<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\"proteinske plo\u010dice (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinske plo\u010dice<\/a><\/span>.<\/li>\n\n\n\n<li><strong>Izvori masti (1 gram ima 9 kcal):<\/strong> ora\u0161asti plodovi i sjemenke, <span style=\"color: #ff6600\"><a aria-label=\"ulja (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ulja<\/a><\/span>, masline, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/avokado-hr\/\" class=\"ek-link\">avokado<\/a> i maslac kao prirodna komponenta \u017eivotinjskih bjelan\u010devina.<\/li>\n\n\n\n<li><strong>Izvori ugljikohidrata (1 gram ima 4 kcal):<\/strong> cjelovite \u017eitarice i \u017eitarice (<a href=\"https:\/\/gymbeam.hr\/blog\/tag\/zobene-pahuljice\/\" class=\"ek-link\">zobene pahuljice<\/a>, bra\u0161no, ri\u017ea, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tjestenina-hr\/\" class=\"ek-link\">tjestenina<\/a>, kruh i peciva), pseudo\u017eitarice, krumpir i batat, mahunarke, vo\u0107e i povr\u0107e.<\/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\" id=\"sto-izbaciti-iz-prehrane-kada-gubite-kilograme\"><span class=\"ez-toc-section\" id=\"Sto_izbaciti_iz_prehrane_kada_gubite_kilograme\"><\/span>\u0160to izbaciti iz prehrane kada gubite kilograme?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne morate ni\u0161ta izbaciti, ali definitivno poma\u017ee ako ograni\u010dite teku\u0107e kalorije, industrijski visoko prera\u0111enu hranu i izbjegavate grickanje. <strong>\u0160to time dobivate?<\/strong> U\u0161tedjet \u0107ete puno kalorija koje mo\u017eete ulo\u017eiti u kvalitetniju hranu, smanjiti unos soli, \u010diji je prekomjerni unos povezan s ve\u0107im rizikom od razvoja povi\u0161enog krvnog tlaka, smanjiti nezdrave masti (zasi\u0107ene i transmasne kiseline) i rafinirane ugljikohidrate. <strong>Ne brinite, povremeno se po\u010dastite \u010dime god \u017eelite.<\/strong> Ho\u0107e li to biti pizza, hamburger ili ne\u0161to sli\u010dno? Dovoljno je za to se pripremiti, naprimjer, s manjim porcijama priloga tijekom dana i tako napraviti &#8220;ubla\u017eavanje unosa energije&#8221; kako ne biste nepotrebno pove\u0107avali njezin unos.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako svakodnevno izbacite iz prehrane bilo koju hranu koja vam se svi\u0111a, ve\u0107i je rizik da \u0107ete se iznenadno <strong>prejesti i pokrenuti &#8220;maraton jedenja&#8221;<\/strong> te odre\u0111ene hrane. Smanjite koli\u010dinu i povremeno se prepustite omiljenoj kri\u0161ki kola\u010da ili pizze.<\/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=\"\u0160to izbaciti iz prehrane kada gubite kilograme?\" class=\"wp-image-208400\" title=\"\u0160to izbaciti iz prehrane kada gubite kilograme?\" 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\" id=\"na-sto-se-treba-usredotociti-prilikom-mrsavljenja\"><strong>Na \u0161to se treba usredoto\u010diti prilikom mr\u0161avljenja?<\/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><strong>Pazite se teku\u0107ih kalorija,<\/strong> a kad idete s prijateljima na pi\u0107e ili &#8220;jednu&#8221;, doista popijte samo jednu ili posegnite za manje kalori\u010dnim alternativama.<\/li>\n\n\n\n<li><strong>Ako jedete brzu hranu,<\/strong> <strong>odaberite najzdraviju i najmanje kalori\u010dnu hranu.<\/strong> \u0160to ka\u017eete na salatu od povr\u0107a bez dresinga i s komadi\u0107ima mesa? Polako s pr\u017eenom hranom.<\/li>\n\n\n\n<li><strong>Poku\u0161ajte \u0161to vi\u0161e ograni\u010diti slatki\u0161e u svim njihovim oblicima<\/strong> i imajte na umu da je prvi zalogaj uvijek najbolji i najvi\u0161e zadovoljava \u017eelju, pa za\u0161to onda nastaviti?<\/li>\n\n\n\n<li><strong>Slane grickalice, sirevi i kobasice<\/strong> obi\u010dno sadr\u017ee velike koli\u010dine energije u malim koli\u010dinama uz bonus nezdravih masti i soli. \u0160to se ti\u010de kobasica, odlu\u010dite se za najkvalitetniju \u0161unku, najmanje masni sir i poku\u0161ajte \u010dips napraviti sami kod ku\u0107e. Vjerojatno \u0107ete biti jednako zadovoljni i pe\u010denim ameri\u010dkim krumpirom zlatne boje u pe\u0107nici s umakom od jogurta. Ako ste ljubitelj kobasica, nabavite set za izradu kobasica i pripremite ih kod ku\u0107e. Izbje\u0107i \u0107ete prekomjerne koli\u010dine soli, a za\u010dine koristite po ukusu, zaista je vrlo jednostavno.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"koliko-puta-dnevno-biste-trebali-jesti-kako-biste-mogli-zdravo-smrsavjeti\"><span class=\"ez-toc-section\" id=\"Koliko_puta_dnevno_biste_trebali_jesti_kako_biste_mogli_zdravo_smrsavjeti\"><\/span>Koliko puta dnevno biste trebali jesti kako biste mogli zdravo smr\u0161avjeti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u010destalo\u0161\u0107u obroka tijekom dana bave se kako profesionalni sporta\u0161i, tako i sporta\u0161i koji rade na pove\u0107anju snage, s ciljem postizanja maksimalne koli\u010dine mi\u0161i\u0107ne mase, kao i oni koji \u017eele &#8220;samo&#8221; bolje jesti i mr\u0161avjeti. Vrijeme konzumacije hranjivih sastojaka zbog stresa i regeneracije zaista ima smisla samo za one \u010dija je profesija sport, koji prolaze ogromni volumen treninga ili imaju ambicije stajati na bini bodybuilding natjecanja koja za njih zna\u010de sve na svijetu. Za ostale &#8220;smrtnike&#8221; &#8211; nema smisla prisiljavati se da <span style=\"color: #ff6600\"><a aria-label=\"jedete osam puta dnevno (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/trebate-jesti-6-puta-dnevno-kako-biste-odrzali-brz-metabolizam\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jedete osam puta dnevno<\/a><\/span> da se natrpate <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">skutom<\/a> za no\u0107, ili nu\u017eno isprobavati <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-povremeni-post\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">isprekidano (intermittent) gladovanje<\/a><\/span> samo zato \u0161to je cool.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jedite tijekom dana onoliko obroka koliko \u017eelite.<\/strong> To je vjerojatno najbolji savjet koji vam mogu dati. Ali pripazite da va\u0161a prehrana ne izgubi svoj sustav, redoslijed i postane neposlu\u0161ni anarhist. Naprimjer, mo\u017eete se pomaknuti s tradicionalnih 2 &#8211; 3 ve\u0107a obroka tijekom dana u obliku doru\u010dka, ru\u010dka i ve\u010dere i nadopuniti ove ve\u0107e obroke <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/sto-bi-trebao-sadrzavati-snack-i-kako-zamijeniti-kaloricne-grickalice\/\" target=\"_blank\" aria-label=\"prikladnim me\u0111uobrocima (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prikladnim me\u0111uobrocima<\/a><\/span> po potrebi i s vremenom promatrati \u0161to vam posebno odgovara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne mo\u017eete bez doru\u010dka u roku od pola sata od bu\u0111enja? Onda radite sukladno tome. Izgleda li va\u0161 doru\u010dak vi\u0161e poput marende ujutro, jer kada se probudite, niste mislili jesti? I to je u redu, nastavite to raditi ako vam odgovara. Ali, moglo bi biti i da ste vi\u0161e navikli jesti prije spavanja? <strong>Pazite da se nave\u010der ne prejedete.<\/strong> Sve konce dr\u017eite u svojim rukama i ovisi isklju\u010divo o vama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,44248,8350,28792,46435,46912,29956,6937\" ><\/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\" id=\"sto-jesti-navecer-i-koje-je-najbolje-vrijeme-za-taj-posljednji-obrok-da-biste-uspjesno-mrsavjeli\"><span class=\"ez-toc-section\" id=\"Sto_jesti_navecer_i_koje_je_najbolje_vrijeme_za_taj_posljednji_obrok_da_biste_uspjesno_mrsavjeli\"><\/span>\u0160to jesti nave\u010der i koje je najbolje vrijeme za taj posljednji obrok da biste uspje\u0161no mr\u0161avjeli?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>&#8220;Ne jedem nakon 17 sati, i tako sam uspio smr\u0161avjeti.&#8221; &#8220;Ne jedem ugljikohidrate nakon 6 sati nave\u010der, jer se automatski pohranjuju kao masti kako bi se sprije\u010dilo mr\u0161avljenje.&#8221; Jeste li \u010duli ili pro\u010ditali ovakve i sli\u010dne izjave stotinu puta? <strong>Dopustite da ispravimo \u010dinjenice.<\/strong> Ako zadnji obrok imate u 17 sati, dok ste obi\u010dno bili navikli jesti u 19:30 h, smanjit \u0107ete vrijeme obroka i mo\u017eda si &#8220;uskratiti&#8221; &#8220;jedan od dnevnih obroka. \u0160to \u0107e se dogoditi? Po\u010dinjete <strong>spontano smanjivati \u200b\u200bunos kalorija<\/strong> i mo\u017eda \u0107ete po\u010deti gubiti kilograme. \u0160to je s ugljikohidratima nave\u010der koji debljaju? Opet \u0107u vas razo\u010darati,<strong> ista hrana s istim sadr\u017eajem ugljikohidrata ima jednaku energetsku vrijednost<\/strong> u 9:00 h, 14:00 h, 17:59 h i 18:01 h. Va\u0161e tijelo ne mo\u017ee izvoditi crnu magiju, zbog koje ne mo\u017ee odjednom do\u010darati suvi\u0161an kilogram masti iz tanjura talijanske tjestenine za ve\u010deru kada ste u kalorijskom deficitu. Mo\u017eda \u0107ete se i iznenaditi da su u jednom istra\u017eivanju provedenom na izraelskim policajcima, istra\u017eiva\u010di primijetili ve\u0107i gubitak tjelesne masti u skupini koja je za ve\u010deru pojela vi\u0161e ugljikohidrata, a obje su skupine imale isti unos energije tijekom dana. [12]<\/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\" id=\"sto-jesti-navecer-dok-gubite-kilograme\">\u0160to jesti nave\u010der dok gubite kilograme?<\/h3>\n\n\n\n<p><strong>Vrlo jednostavno, to je samo jo\u0161 jedan dnevni obrok prema zdravoj prehrani i va\u0161im potrebama.<\/strong> \u0160to mislite o ve\u010deri koju \u010dini pe\u010dena pastrva s ameri\u010dkim krumpirom i salatom od povr\u0107a? Ili pe\u010deni dimljeni tofu sa zelenim grahom i mje\u0161avinom pe\u010denih batata ili krumpira i povrtne salate? Trebali biste izbjegavati jesti za\u010dinjenu ili masnu hranu ili onu s previ\u0161e \u0161e\u0107era kao posljednji obrok u danu. To bi moglo negativno utjecati i poremetiti va\u0161 san, a mo\u017ee \u010dak uzrokovati i neugodnu \u017egaravicu (gastroezofagealni refluks). <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\" id=\"kada-biste-trebali-jesti-posljednji-put-navecer\">Kada biste trebali jesti posljednji put nave\u010der?<\/h3>\n\n\n\n<p>Za ve\u0107inu ljudi vrijedi da bi <strong>trebali pojesti posljednji obrok otprilike 2 &#8211; 3 sata prije nego \u0161to planiraju spavati.<\/strong> I ovdje, naravno, postoje velike individualne razlike, zbog \u010dega morate poznavati svoje tijelo. Netko mo\u017ee lagano ve\u010derati \u010dak sat vremena prije spavanja i sve je u redu, ali drugima \u0107e mo\u017eda trebati barem dva sata. Ali konzumiranje ve\u0107eg dijela kalorija nave\u010der nije dobra ideja, zato nemojte gladovati tijekom dana. To \u0107e sprije\u010diti ve\u010dernje pohode na hladnjak.<\/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=\"Koliko puta dnevno biste trebali jesti kako biste mogli zdravo smr\u0161avjeti?\" class=\"wp-image-208415\" style=\"width:843px;height:562px\" title=\"Koliko puta dnevno biste trebali jesti kako biste mogli zdravo smr\u0161avjeti?\" 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\" id=\"postoje-li-namirnice-koje-ubrzavaju-mrsavljenje\"><span class=\"ez-toc-section\" id=\"Postoje_li_namirnice_koje_ubrzavaju_mrsavljenje\"><\/span>Postoje li namirnice koje ubrzavaju mr\u0161avljenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U smislu konzumiranja odre\u0111ene hrane i ubrzavanja gubitka kilograma, to ne postoji. \u010cak i hrana s <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/negativne-kalorije-mit-ili-idealan-nacin-za-mrsavljenje\/\" target=\"_blank\" aria-label=\"negativnim kalorijama (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">negativnim kalorijama<\/a><\/span> ne postoji, kako nas neki \u010desto poku\u0161avaju &#8220;senzacionalno potaknuti&#8221; na to. Svaka hrana sadr\u017ei odre\u0111enu koli\u010dinu energije kojom \u0107e opskrbiti tijelo. Ova koli\u010dina energije nikada nije manja od one koju tijelo tro\u0161i na preradu hrane u obliku termi\u010dkog u\u010dinka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se usredoto\u010dite na <strong>dovoljan unos proteina<\/strong>, koji ima najvi\u0161i termi\u010dki u\u010dinak (20 &#8211; 30 %), potaknut \u0107ete sitost, rast mi\u0161i\u0107a i lak\u0161e \u0107ete pod kontrolom imati svoju \u017eelju za slatkim. Od primljenih 100 kcal proteina, va\u0161e tijelo realno koristi 70 &#8211; 80 kcal, a ostatak je energija potrebna za preradu proteina. Ostale namirnice koje mogu pomo\u0107i u mr\u0161avljenju uklju\u010duju<strong> hranu s niskom energetskom gusto\u0107om.<\/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\" id=\"kako-jesti-vise-i-smrsavjeti\"><span class=\"ez-toc-section\" id=\"Kako_jesti_vise_i_smrsavjeti\"><\/span>Kako jesti vi\u0161e i smr\u0161avjeti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne zvu\u010di li kao besmislica da se jede vi\u0161e i mr\u0161avi? Uop\u0107e ne. Kad ljudi op\u0107enito po\u010dnu jesti u skladu s na\u010delima zdrave prehrane, <strong>pove\u0107ava se koli\u010dina unosa hrane, ali ukupna energetska vrijednost se smanjuje u odnosu na njihov prethodni na\u010din prehrane.<\/strong> \u0160to je uzrok tome? Uglavnom uklanjanje kalorijskih bombi iz svoje prehrane, koje sadr\u017ee velike koli\u010dine energije u svojim malim koli\u010dinama, i njihovom zamjenom pomo\u0107u hrane koja ima male koli\u010dine energije u svojim velikim koli\u010dinama. Taj odnos izme\u0111u volumena hrane i energetske vrijednosti naziva se gusto\u0107a energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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=\"Kako jesti vi\u0161e i smr\u0161avjeti?\" class=\"wp-image-208441\" title=\"Kako jesti vi\u0161e i smr\u0161avjeti?\" 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\" id=\"hrana-s-niskom-gustocom-energije-koju-mozete-jesti-puno-vise\">Hrana s niskom gusto\u0107om energije koju mo\u017eete jesti puno vi\u0161e<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vo\u0107e<\/strong> je prirodni izvor \u0161e\u0107era pa biste mu trebali pristupiti malo pa\u017eljivije. Bez obzira \u0161to o tome rekli, ono je povezano s pozitivnim u\u010dinkom na smanjenje tjelesne te\u017eine. Trebali biste jesti ne\u0161to poput 200 grama vo\u0107a dnevno. Primjerice, bobi\u010dasto vo\u0107e, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/jabuke-hr\/\" class=\"ek-link\">jabuke<\/a> ili citrusi vrlo su energetski u\u010dinkoviti. Ali zapamtite, trebali biste jesti svoje vo\u0107e, a ne piti ga. Ostalo vo\u0107e s niskom koli\u010dinom kalorija mo\u017ee se na\u0107i u \u010dlanku <span style=\"color: #ff6600\"><strong><a aria-label=\"Vo\u0107e i gubitak kilograma - koje vo\u0107e ima najmanje kalorija? (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/voce-i-gubitak-kilograma-koje-voce-ima-najmanje-kalorija\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vo\u0107e i gubitak kilograma &#8211; koje vo\u0107e ima najmanje kalorija?<\/a><\/strong> [14]&nbsp;<\/span><\/li>\n\n\n\n<li>Kod<strong> povr\u0107a<\/strong> je uglavnom velika ve\u0107ina njegove te\u017eine sadr\u017eana u obliku vode, pa to rezultira s vrlo malom koli\u010dinom kalorija. Krastavac ima 15 kcal na 100 grama, celer 16 kcal, zelena salata oko 17 kcal i raj\u010dica 18 kcal. Je li vam sada jasno za\u0161to je va\u017eno imati porciju povr\u0107a uz svaki obrok? Naprimjer, kao prilog mo\u017eete koristiti ri\u017eu od karfiola, \u0161pagete od tikvica ili krumpiri\u0107e od celera.<\/li>\n\n\n\n<li><strong>Krumpir<\/strong> u prosjeku sadr\u017ei samo 77 kcal na 100 grama svog sirovog oblika, a ujedno je i me\u0111u najzasitnijim namirnicama.<\/li>\n\n\n\n<li><strong>Tako\u0111er mo\u017eete koristiti razli\u010dite izvore vlakana<\/strong> koji mogu podr\u017eati osje\u0107aj sitosti nakon obroka. Ali ne biste trebali pretjerivati s vlaknima. Ukupan dnevni unos trebao bi biti oko 30 &#8211; 35 grama. Mo\u017eete posegnuti za, recimo, vlaknima <a aria-label=\"psilijuma  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">psilijuma<\/span> <\/a>ili <a aria-label=\"jabuke  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/jabucna-vlakna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">jabuke<\/span> <\/a>koja se stavljaju u <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/smoothie-hr\/\" class=\"ek-link\">smoothieje<\/a> ili jogurte. <span style=\"color: #ff6600\">Glukomanan<\/span> tako\u0111er mo\u017ee pomo\u0107i u poticanju osje\u0107aja sitosti.<\/li>\n\n\n\n<li><strong>Barem kao djelomi\u010dnu zamjenu za \u0161e\u0107er<\/strong>, poku\u0161ajte upotrijebiti zasla\u0111iva\u010d bez kalorija <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"eritritol (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">eritritol<\/a><\/span>, koji ima gotovo jednaku slatko\u0107u kao \u0161e\u0107er i prirodno se javlja u nekim plodovima. Tako\u0111er mo\u017eete posegnuti za <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"ksilitolom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ksilitolom<\/a><\/span>, sirupom od cikorije ili<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/stevija\" target=\"_blank\" aria-label=\"stevijom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stevijom<\/a><\/span>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"primjerak-prehrane-za-mrsavljenje\"><span class=\"ez-toc-section\" id=\"Primjerak_prehrane_za_mrsavljenje\"><\/span>Primjerak prehrane za mr\u0161avljenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Primjerak prehrane za prosje\u010dnu \u017eenu od 75 kilograma koja bi prema na\u0161em<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" aria-label=\"kalkulatoru energije makronutrijenata (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkulatoru energije makronutrijenata<\/a><\/span>, trebala dobiti 1.900 kcal za mr\u0161avljenje, a za prosje\u010dnog mu\u0161karca od 90 kilograma koji bi za mr\u0161avljenje trebao dobiti 2.300 kcal. Razlika u ve\u0107em unosu energije uglavnom je posljedica ve\u0107ih obroka ili dodatne hrane. Te\u017eina sastojaka uzima se u sirovom stanju.<\/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\" id=\"jelovnik-za-mrsavljenje-u-svrhu-inspiracije\">Jelovnik za mr\u0161avljenje u svrhu inspiracije<\/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><strong>Prosje\u010dna \u017eena od 75 kilograma<\/strong><\/li>\n\n\n\n<li><strong>Energija:<\/strong> 1 920 kcal (7 676 kJ), protein 150 g (600 kcal ili 2 400 kJ), ugljikohidrati 215 g (860 kcal ili 3 440 kJ), masti 51 g (459 kcal ili 1 836 kJ), vlakna 30 g<\/li>\n\n\n\n<li><strong>Doru\u010dak:<\/strong><span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" aria-label=\"Zobena ka\u0161a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zobena ka\u0161a<\/a><\/span>&nbsp;(40 g), voda (180 ml), <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Just Whey Protein<\/a><\/span> (15 g), <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\"FitCheat proteinska \u010dokoladica (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FitCheat proteinska \u010dokoladica<\/a><\/span> (10 g), <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" aria-label=\"GymBeam maslac od kikirikija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GymBeam maslac od kikirikija<\/a><\/span> (15 g), polovica banane (55 g)<\/li>\n\n\n\n<li><strong>Me\u0111uobrok:<\/strong> <a href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinska plo\u010dica MoiM\u00fcv&nbsp; <\/a>(60 g) i jabuka (150 g)<\/li>\n\n\n\n<li><strong>Ru\u010dak: <\/strong>jasmin ri\u017ea (65 g), alja\u0161ki bakalar (200 g), ulje (5 ml), prosje\u010dna veli\u010dina porcije salate od svje\u017eeg povr\u0107a bez preljeva (200 g)<\/li>\n\n\n\n<li><strong>Me\u0111uobrok:<\/strong> gr\u010dki jogurt 0 % (140 g), <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/granola\" target=\"_blank\" aria-label=\"hrskava granola (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrskava granola<\/a><\/span> (20 g)<\/li>\n\n\n\n<li><strong>Me\u0111uobrok II nakon treninga:<\/strong> <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Just Whey Protein<\/a> (30 g)<\/li>\n\n\n\n<li><strong>Ve\u010dera:<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kuskus-hr\/\" class=\"ek-link\">kus kus<\/a> (65 g), dimljeni tofu (90 g), svje\u017ee mije\u0161ano povr\u0107e s grila (200 g) <span style=\"color: #ff6600\">u <a aria-label=\"ulju  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ulju <\/a><\/span>(5 ml)<\/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><strong>Prosje\u010dan mu\u0161karac od 90 kilograma<\/strong><\/li>\n\n\n\n<li><strong>Energija:<\/strong> 2,300 kcal (9,200 kJ), protein 178 g (712 kcal ili2 848 kJ), ugljikohidrati 261 g (1 044 kcal ili 4 176 kJ), masti 61 g (549 kcal ili 2 196 kJ), vlakna 35 g<\/li>\n\n\n\n<li><strong>Doru\u010dak:<\/strong><span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" aria-label=\"Zobena ka\u0161a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zobena ka\u0161a<\/a><\/span>&nbsp;(40 g), voda (180 ml), <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\"Just Whey Protein (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Just Whey Protein<\/a><\/span> (30 g), <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\"FitCheat proteinska \u010dokoladica (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FitCheat proteinska \u010dokoladica<\/a><\/span> (10 g), <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" aria-label=\"GymBeam maslac od kikirikija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GymBeam maslac od kikirikija<\/a><\/span> (15 g), polovica banane (55 g)<\/li>\n\n\n\n<li><strong>Me\u0111uobrok:<\/strong> <a href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinska plo\u010dica MoiM\u00fcv&nbsp; <\/a>(60 g), jabuka (150 g) i&nbsp;acidofilno mlijeko s niskim udjelom masti (500 g)<\/li>\n\n\n\n<li><strong>Ru\u010dak: <\/strong>jasmin ri\u017ea (80 g), alja\u0161ki bakalar (200 g), ulje (5 ml), prosje\u010dna veli\u010dina porcije salate od svje\u017eeg povr\u0107a bez preljeva (200 g),&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" aria-label=\"omega 3 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega 3<\/a><\/span> (3 kapsule)<\/li>\n\n\n\n<li><strong>Me\u0111uobrok:<\/strong> gr\u010dki jogurt 0 % (140 g), <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/granola\" target=\"_blank\" aria-label=\"hrskava granola (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrskava granola<\/a><\/span> (20 g), kru\u0161ka (140 g)<\/li>\n\n\n\n<li><strong>Me\u0111uobrok II nakon treninga:<\/strong> <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Just Whey Protein<\/a> (30 g)<\/li>\n\n\n\n<li><strong>Ve\u010dera:<\/strong> kus kus (70 g), dimljeni tofu (90 g), svje\u017ee mije\u0161ano povr\u0107e s grila (200 g) u ulju<span style=\"color: #ff6600\">&nbsp;<\/span>(5 ml)<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"kako-potaknuti-mrsavljenje\"><span class=\"ez-toc-section\" id=\"Kako_potaknuti_mrsavljenje\"><\/span>Kako potaknuti mr\u0161avljenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razgovarali smo o strani unosa energije na prili\u010dno iscrpan na\u010din. Usredoto\u010dimo se i na stranu potro\u0161nje energije, jer je <strong>uvijek bolje jesti vi\u0161e i vi\u0161e se kretati.<\/strong> To \u0107e ubla\u017eiti metaboli\u010dke prilagodbe koje se doga\u0111aju nenamjerno, a to se mo\u017ee odraziti u poznatom &#8220;usporavanju metabolizma&#8221; zbog adaptivne termogeneze. <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>Kre\u0107ite se \u0161to je vi\u0161e mogu\u0107e tijekom dana<\/strong> i tra\u017eite na\u010dine kako da noge iskoristite kao prijevozno sredstvo. Krenite stepenicama umjesto dizala i pokretnih stepenica. Vozite bicikl. Na poslu pravite redovite aktivne pauze.<\/li>\n\n\n\n<li><strong>Redovito se bavite sportom.<\/strong> Bilo da se radi o tr\u010danju, crossfitu, teretani ili \u0161to ve\u0107 \u017eelite. Otprilike tri puta tjedno bavite se sportovima snage (ako u\u017eivate u njima), a ostatak dana provodite bave\u0107i se drugim sportovima u kojima u\u017eivate i \u0161e\u0107ite prirodom.<\/li>\n\n\n\n<li><strong>Razmislite o tome kako aktivno provesti vikende.<\/strong> Uzmite vikend za bicikliranje, planinarite ili sudjelujte u barem nekoliko sati neke aktivnosti svakog vikenda.<\/li>\n\n\n\n<li><strong>Probajte koristiti odgovaraju\u0107e dodatke<\/strong> koji \u0107e vam pomo\u0107i u upravljanju deficitom kalorija. Zahvaljuju\u0107i visokokvalitetnimt <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" aria-label=\"spaljiva\u010dima masti (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spaljiva\u010dima masti<\/a><\/span>, sagorjet \u0107ete maloo vi\u0161e energije pod stresom i u mirovanju, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/appetite-control-beastpink.html\" target=\"_blank\" aria-label=\"Appetite Control (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Appetite Control<\/a><\/span> vam mo\u017ee pomo\u0107i obuzdati pretjerani apetit, a sama <a href=\"https:\/\/gymbeam.hr\/garcinia-cambogia-gymbeam.html\" target=\"_blank\" aria-label=\"Cambodian garcinia (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Cambodian<\/span> <span style=\"color: #ff6600\">garcinia<\/span><\/a> ima zanimljiv u\u010dinak povezan s okusom i apetitom.<\/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>\u0160to dobivate aktivnijim \u017eivotnim stilom?<\/strong> Lak\u0161e \u0107ete smr\u0161avjeti, oja\u010dati svoje tijelo, osje\u0107ati se bolje i samopouzdanije i po\u010deti raditi na kvalitetnijem snu ili otpornijem imunolo\u0161kom sustavu.<\/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=\"Kako potaknuti mr\u0161avljenje?\" class=\"wp-image-208456\" style=\"width:843px;height:562px\" title=\"Kako potaknuti mr\u0161avljenje?\" 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\" id=\"sto-valja-zapamtiti\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, gubitak kilograma <strong>nije crna magija.<\/strong> Ne morate \u010dak niti izbaciti cijele skupine hrane niti svoj uspjeh predati u ruke popularne nefunkcionalne ili instant dijete ili detoksikacije. Potrebno je samo malo vi\u0161e razmisliti o hrani, nau\u010diti sastavljati jelovnik zasnovan na, recimo, principima zdrave prehrane i pra\u0107enju veli\u010dina porcija tijekom vremena. Samo dodavanje povr\u0107a, vo\u0107a, visokokvalitetnih bjelan\u010devina i rad na aktivnom na\u010dinu \u017eivota odvest \u0107e vas u smjeru prema uspjehu. Kada u svojoj prehrani prona\u0111ete skrivene kalorijske bombe i teku\u0107e kalorije koje \u0107ete s vremenom smanjivati, samo je pitanje strpljenja, dosljednosti i marljivosti kada \u0107ete posti\u0107i svoje ciljeve. Budite strpljivi i rezultati \u0107e se po\u010deti prikazivati u pravo vrijeme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A \u0161to je vama pomoglo da smr\u0161avite? Podijelite svoje naputke i savjete s nama u komentarima. Ako vam se \u010dlanak svidio, podr\u017eite ga dijeljenjem tako da \u010dak i va\u0161i prijatelji nau\u010de kako trajno i uspje\u0161no izgubiti kilograme te izbje\u0107i nefunkcionalnu dijetu i detoksikaciju.<\/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>Kako smr\u0161avjeti, \u0161to i koliko puta dnevno jesti da biste smr\u0161avjeli? U ovom \u0107emo \u010dlanku otkriti koliko je puta optimalno optimalno jesti u jednom danu i koje je najkasnije vrijeme za jelo nave\u010der?<\/p>\n","protected":false},"author":65,"featured_media":208301,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6836,6368,6668,7352],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-261003","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-makronutrijenti-hr","9":"tag-mrsavljenje-hr","10":"tag-plan-prehrane-hr","11":"tag-prehrana-hr","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>Kako i kada se hraniti zdravo da biste smr\u0161avjeli bez dijeta? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko brzo bi se trebalo smr\u0161avjeti te \u0161to i koliko puta dnevno jesti da bi se to postiglo? 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