{"id":276990,"date":"2021-07-12T15:16:07","date_gmt":"2021-07-12T13:16:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=276990"},"modified":"2023-12-29T16:32:58","modified_gmt":"2023-12-29T15:32:58","slug":"kalorijski-deficit-kako-smrsavjeti-i-imati-zivot","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/","title":{"rendered":"Kalorijski deficit: Kako smr\u0161avjeti i imati \u017eivot?"},"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\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/#Hrana_je_izvor_energije_ali_i_drugih_vaznih_hranjivih_sastojaka_neophodnih_za_unapredenje_zdravlja\" title=\"Hrana je izvor energije, ali i drugih va\u017enih hranjivih sastojaka neophodnih za unapre\u0111enje zdravlja\">Hrana je izvor energije, ali i drugih va\u017enih hranjivih sastojaka neophodnih za unapre\u0111enje zdravlja<\/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\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/#Cak_i_kad_imate_kalorijski_deficit_mozete_jesti_iznenadujuce_vise_i_pouzdano_izgubiti_kilograme\" title=\"\u010cak i kad imate kalorijski deficit, mo\u017eete jesti iznena\u0111uju\u0107e vi\u0161e i pouzdano izgubiti kilograme\">\u010cak i kad imate kalorijski deficit, mo\u017eete jesti iznena\u0111uju\u0107e vi\u0161e i pouzdano izgubiti kilograme<\/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\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/#Kako_se_uspjesno_nositi_s_kalorijskim_deficitom_i_gubitkom_kilograma\" title=\"Kako se uspje\u0161no nositi s kalorijskim deficitom i gubitkom kilograma?\">Kako se uspje\u0161no nositi s kalorijskim deficitom i gubitkom kilograma?<\/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\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/#1_Jedite_vise_povrca_voca_i_druge_hrane_s_niskom_energetskom_gustocom\" title=\"1. Jedite vi\u0161e povr\u0107a, vo\u0107a i druge hrane s niskom energetskom gusto\u0107om\">1. Jedite vi\u0161e povr\u0107a, vo\u0107a i druge hrane s niskom energetskom gusto\u0107om<\/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\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/#2_Isprobajte_niskokaloricne_priloge\" title=\"2. Isprobajte niskokalori\u010dne priloge\">2. Isprobajte niskokalori\u010dne priloge<\/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\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/#3_Usredotocite_se_na_bjelancevine\" title=\"3. Usredoto\u010dite se na bjelan\u010devine\">3. Usredoto\u010dite se na bjelan\u010devine<\/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\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/#4_Djelomicno_zamijenite_priloge_njihovom_alternativom_u_vidu_povrca\" title=\"4. Djelomi\u010dno zamijenite priloge njihovom alternativom u vidu povr\u0107a\">4. Djelomi\u010dno zamijenite priloge njihovom alternativom u vidu povr\u0107a<\/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\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/#5_Osigurajte_dovoljan_unos_vlakana\" title=\"5. Osigurajte dovoljan unos vlakana\">5. Osigurajte dovoljan unos vlakana<\/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\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/#6_Ne_pijte_prazne_kalorije_i_naucite_biti_pametni_sa_zasladivanjem_radi_manje_kalorija\" title=\"6. Ne pijte prazne kalorije i nau\u010dite biti pametni sa zasla\u0111ivanjem radi manje kalorija.\">6. Ne pijte prazne kalorije i nau\u010dite biti pametni sa zasla\u0111ivanjem radi manje kalorija.<\/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\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/#7_Kontrolirajte_porcije_hrane_i_ne_grickajte\" title=\"7. Kontrolirajte porcije hrane i ne grickajte\">7. Kontrolirajte porcije hrane i ne grickajte<\/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\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/#8_Pametno_koristite_ulje_za_kuhanje_i_isprobajte_niskokaloricne_umake\" title=\"8. Pametno koristite ulje za kuhanje i isprobajte niskokalori\u010dne umake\">8. Pametno koristite ulje za kuhanje i isprobajte niskokalori\u010dne umake<\/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\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/#9_Vjezbajte_ali_nemojte_u_tome_pretjerivati%E2%80%A6\" title=\"9. Vje\u017ebajte, ali nemojte u tome pretjerivati&#8230;\">9. Vje\u017ebajte, ali nemojte u tome pretjerivati&#8230;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/#10_Spavajte_vise\" title=\"10. Spavajte vi\u0161e\">10. Spavajte vi\u0161e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kalorijski deficit osnovni je uvjet za uspje\u0161no mr\u0161avljenje. Iako se na\u017ealost mnogi ljudi usredoto\u010duju na to da se rije\u0161e glutena, mlije\u010dnih proizvoda ili jedu samo &#8220;dopu\u0161tenu hranu&#8221; unutar svoje prehrane, <strong>neumoljivi zakon termodinamike izra\u017een energetskom bilancom ne mo\u017ee se prevariti.<\/strong> Kalorijski deficit mo\u017ee biti poput izvanzemaljskog \u017eivota &#8211; svi vjeruju, na ovaj ili onaj na\u010din, da postoji, ali to zapravo jo\u0161 nitko nije vidio svojim o\u010dima. Naravno, ako pazite na makronutrijente, to mo\u017eete nekako neizravno vidjeti u aplikaciji za nutrijente. U dana\u0161njem \u0107emo vam \u010dlanku pokazati kakav je zapravo taj zloglasni kalorijski deficit, kako prepoznati imate li kalorijski deficit i, \u0161to je najva\u017enije, <strong>kako njime upravljati, a da ne postanete rob brojanja kalorija.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hrana_je_izvor_energije_ali_i_drugih_vaznih_hranjivih_sastojaka_neophodnih_za_unapredenje_zdravlja\"><\/span>Hrana je izvor energije, ali i drugih va\u017enih hranjivih sastojaka neophodnih za unapre\u0111enje zdravlja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image00010-843x1124.jpeg\" alt=\"Kako upravljati kalorijskim deficitom i smr\u0161avjeti?\" class=\"wp-image-209970\" title=\"Kako upravljati kalorijskim deficitom i smr\u0161avjeti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010.jpeg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hrana sadr\u017ei energiju, ali i vitamine, minerale, biolo\u0161ki aktivne tvari poput antioksidansa i mo\u017eda tvari koje tek treba otkriti. <strong>Vrlo je pojednostavljen na\u010din gledanja na hranu samo kao na izvor energije.<\/strong> Tijelo nije motor s izgaranjem za koji je jasno koliko kilometara vozite pri &#8220;punoj brzini&#8221;. To je nevjerojatno slo\u017een i dinami\u010dan alat koji reagira na unos hranjivih sastojaka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hrana je na neki na\u010din ne\u0161to poput okida\u010da za odre\u0111ene biokemijske reakcije u tijelu koje su prili\u010dno razli\u010dite za svaki pojedini makronutrijent. Primjerice, <strong>ugljikohidrati su uglavnom izvor energije i bjelan\u010devina, s druge strane, neophodni su za rast i odr\u017eavanje mi\u0161i\u0107ne mase<\/strong> ili kao osnovni gradivni blok za stanice imunolo\u0161kog sustava.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Svaki obrok<\/strong> <strong>koji pojedemo<\/strong> utje\u010de na to kako se kratkoro\u010dno osje\u0107amo i kako dugoro\u010dno izgledamo, a utje\u010de i na na\u0161e zdravlje. Hrana bi nam trebala sveobuhvatno pomo\u0107i da budemo \u0161to zdraviji, podr\u017eati sportske performanse i omogu\u0107iti nam da \u017eivimo dug i aktivan \u017eivot. Stoga nema smisla slijediti, naprimjer, pogre\u0161no shva\u0107en pristup IIFYM-a (fleksibilna prehrana), gdje ljudi ne vode ra\u010duna o kvaliteti hrane, ve\u0107 se prvenstveno usredoto\u010duju na \u201epumpanje svojih makronutrijenata\u201c. Ako vas zanima kako se, naprimjer, mo\u017eete po\u010dastiti hamburgerom, a opet izgubiti kilograme, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako jesti pizzu, slatki\u0161e i jo\u0161 uvijek mr\u0161avjeti zahvaljuju\u0107i IIFYM-u?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cak_i_kad_imate_kalorijski_deficit_mozete_jesti_iznenadujuce_vise_i_pouzdano_izgubiti_kilograme\"><\/span>\u010cak i kad imate kalorijski deficit, mo\u017eete jesti iznena\u0111uju\u0107e vi\u0161e i pouzdano izgubiti kilograme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nije to vi\u0161a matematika ili crna magija. Kada industrijski visoko prera\u0111enu hranu koja obi\u010dno ima veliku koli\u010dinu energije u malom volumenu zamijenite sa \u0161to vi\u0161e svje\u017eih i minimalno prera\u0111enih namirnica, gotovo \u0107ete, a da to ne primijetite, <strong>smanjiti unos energije pobolj\u0161avaju\u0107i prehranu.<\/strong> Op\u0107enito, ljudi su prili\u010dno iznena\u0111eni koliko hrane mogu pojesti, a da pritom i dalje mr\u0161ave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako to izgleda u stvarnosti?<\/strong> Petar i Pavao dvojica su prijatelja koji redovito izlaze pojesti ne\u0161to vani. Petar obi\u010dno ne vodi brigu toliko o svojoj prehrani, pa obi\u010dno zavr\u0161i na brzoj hrani koja je kalori\u010dna bomba, dok Pavao razmi\u0161lja o tome \u0161to jede te je zahvaljuju\u0107i tome sposoban napraviti zdrav izbor \u010dak i u restoranu brze hrane.<\/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>Petar u<\/strong> <strong>McDonaldsu<\/strong> <strong>naru\u010duje<\/strong>: Double Big Tasty Bacon (1022 kcal) s velikim krumpiri\u0107ima (434 kcal) i Coca Colom od 0,5 l (208 kcal). To je <strong>1.684 kcal za Petra<\/strong> i, povrh toga, gotovo iscrpljeni kalorijski unos za cijeli dan.<\/li>\n\n\n\n<li><strong>Pavao u McDonaldsu<\/strong> <strong>naru\u010duje:<\/strong> McWrap s grilanom piletinom (363 kcal) i Cezar salatom s grilanom piletinom (209 kcal), Coca Colom Zero od 0,5 l (0 kcal) i espressom (0 kcal) za ru\u010dak. To je <strong>572 kcal za Paula<\/strong> i nagrada za &#8220;Pravilan izbor obroka&#8221;.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gdje je razlika?<\/strong> Uglavnom u 1.112 kcal, sadr\u017eaju pojedinih hranjivih sastojaka, a tako\u0111er i u osje\u0107aju postignutom nakon obroka. Nakon ru\u010dka, Petar je prili\u010dno umoran i bez energije, dok se Pavao osje\u0107a dobro i mo\u017ee nastaviti raditi. <strong>A ako mislite da svoje lo\u0161e odluke vezane uz prehranu lako mo\u017eete poku\u0161ati &#8221;nadomjestiti vje\u017ebanjem&#8221;, odmah zaboravite na to.<\/strong> Da bi prosje\u010dna \u017eena od 65 kilograma i mu\u0161karac od 80 kilograma sagorjeli energiju skrivenu u Petrovom obroku, \u017eena bi trebala tr\u010dati prosje\u010dnom brzinom od 10 km\/h oko 2,5 sata, a mu\u0161karac ne\u0161to vi\u0161e od 2 sata. Puno je bolje nau\u010diti jesti prema svojim potrebama, nego poku\u0161ati dodatno vje\u017ebati kako biste se rije\u0161ili ste\u010denog vi\u0161ka energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"702\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-1124x702.jpg\" alt=\"Kako se zdravo hraniti u restoranu brze hrane?\" class=\"wp-image-209983\" style=\"width:843px;height:527px\" title=\"Kako se zdravo hraniti u restoranu brze hrane?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-1124x702.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-1536x960.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-2048x1280.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_se_uspjesno_nositi_s_kalorijskim_deficitom_i_gubitkom_kilograma\"><\/span>Kako se uspje\u0161no nositi s kalorijskim deficitom i gubitkom kilograma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad je u kalorijskom deficitu, tijelo pose\u017ee za zalihama energije kojima raspola\u017ee. <strong>Cilj mr\u0161avljenja je aktivirati masno tkivo, sagorjeti ga za energiju i rije\u0161iti ga se.<\/strong> Postoji nekoliko na\u010dina da se to podr\u017ei, u \u010demu \u0107e vam pomo\u0107i dosljednost i ustrajnost. Imajte na umu da je <strong>previsok kalorijski deficit jednako \u0161tetan kao i kad je premalen.<\/strong> Kalorijski deficit od oko 15 &#8211; 20 % va\u0161eg trenutnog unosa energije smatra se dugoro\u010dno odr\u017eivim. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite izra\u010dunati svoj unos energije za mr\u0161avljenje, dobro \u0107e vam poslu\u017eiti online kalkulator u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Online kalkulator unosa energije i makronutrijenata<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Jedite_vise_povrca_voca_i_druge_hrane_s_niskom_energetskom_gustocom\"><\/span>1. Jedite vi\u0161e povr\u0107a, vo\u0107a i druge hrane s niskom energetskom gusto\u0107om<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"775\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK-775x1124.jpg\" alt=\"Kako jesti vi\u0161e, a opet izgubiti kilograme?\" class=\"wp-image-210166\" title=\"Kako jesti vi\u0161e, a opet izgubiti kilograme?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK-775x1124.jpg 775w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK-276x400.jpg 276w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK.jpg 895w\" sizes=\"auto, (max-width: 775px) 100vw, 775px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iznad smo se ve\u0107 dotaknuli teme gusto\u0107e energije. To je u osnovi koli\u010dina energije po jedinici te\u017eine. <strong>\u0160to ima vi\u0161e kalorija, 100 grama \u010dokolade ili 100 grama jabuka?<\/strong> Intuitivno nekako znate da je to definitivno \u010dokolada, ali <strong>jeste li znali da razlika mo\u017ee biti oko 430 kcal?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odgovaraju\u0107i unos vo\u0107a i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a> povezan je s u\u010dinkovitijim gubitkom kilograma. Mo\u017eda se pitate je li to zbog relativno niskog udjela energije i male gusto\u0107e energije? Ne, <strong>vo\u0107e i povr\u0107e bogati su izvor vlakana<\/strong> zbog \u010dega se nakon obroka osje\u0107ate zadovoljnije i tako jedete manje hrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Topiva vlakna tako\u0111er usporavaju probavu,<\/strong> \u0161to zna\u010di da \u0107e razina \u0161e\u0107era u krvi polako rasti i ne\u0107ete osje\u0107ati &#8221;\u017eelju za hranom&#8221; ubrzo nakon jela. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Trebali biste jesti najmanje 400 grama povr\u0107a i 200 grama vo\u0107a dnevno<\/strong>. Imajte na umu da vo\u0107e treba jesti uglavnom u krutom obliku, a ne tako da ih pijete. Poku\u0161ajte u prehranu uklju\u010diti<strong> vi\u0161e salata od povr\u0107a ili fermentiranog povr\u0107a<\/strong>. Postoji toliko razli\u010ditih na\u010dina, \u010dak mo\u017eete isprobati i sve popularniji korejski kimchi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i sadr\u017eanim probioticima (prijateljske bakterije) i prebioticima (dijetalna vlakna za prijateljske bakterije), <strong>tako\u0111er \u0107ete pridonijeti sastavu va\u0161eg mikrobioma i zdravoj probavi.<\/strong> Sastav mikrobioma tako\u0111er mo\u017ee utjecati na gubitak kilograma ili imunolo\u0161ki sustav i obrambeni mehanizam tijela od bolesti. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Isprobajte_niskokaloricne_priloge\"><\/span>2. Isprobajte niskokalori\u010dne priloge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u0161to biste to trebali u\u010diniti i \u0161to je to to\u010dno? Tajna gotovo beskalori\u010dnih priloga le\u017ei u sirovini u obliku bezglutenskog konjac bra\u0161na iz biljke <em>Amorphophallus konjac<\/em> . Kao rezultat toga, <strong>prilozi s nula kalorija<\/strong> <strong>sadr\u017ee topivo vlakno glukomanan<\/strong>&nbsp;koje, poput ostalih vrsta topivih vlakana, ve\u017ee vodu u probavnom sustavu i tako pove\u0107ava volumen probave. Opet, glukomanan vam poma\u017ee da se osje\u0107ate sitije nakon obroka, jer mo\u017ee vezati <strong>do 50 puta vi\u0161e vode od svoje te\u017eine<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete isprobati, primjerice, <a href=\"https:\/\/gymbeam.hr\/bio-zero-noodles-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Noodles,&nbsp;<\/a><a href=\"https:\/\/gymbeam.hr\/bio-zero-rice-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Rice<\/a> ili <a href=\"https:\/\/gymbeam.hr\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Spaghetti<\/a>. Ali imajte na umu da ti proizvodi imaju specifi\u010dan okus i moraju biti pravilno pripremljeni i za\u010dinjeni. A ako jo\u0161 uvijek niste za to, ne poku\u0161avajte se prisiliti, ve\u0107 odaberite drugi pristup.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-1124x750.jpg\" alt=\"Koji prilozi imaju najmanju koli\u010dinu kalorija?\" class=\"wp-image-210022\" style=\"width:843px;height:563px\" title=\"Koji prilozi imaju najmanju koli\u010dinu kalorija?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Usredotocite_se_na_bjelancevine\"><\/span>3. Usredoto\u010dite se na bjelan\u010devine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ukratko, protein je neophodan hranjivi sastojak u mnogim podru\u010djima funkcioniranja ljudskog tijela. Kada gubite na te\u017eini, cijenit \u0107ete pove\u0107ani unos proteina, posebno zahvaljuju\u0107i njegovom <strong>pozitivnom u\u010dinku na osje\u0107aj sitosti nakon obroka, a mo\u017ee vam pomo\u0107i i u upravljanju nekontroliranom \u017eeljom za hranom.<\/strong> Adekvatan unos proteina prilikom mr\u0161avljenja tako\u0111er \u0107e za\u0161tititi va\u0161e mi\u0161i\u0107e od pretvaranja u energiju, a tako\u0111er \u0107e doprinijeti i optimalnoj obrani organizma. <span class=\"tadv-color\" style=\"color: #ff6600\">[1] [12\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od svih hranjivih sastojaka protein ima najve\u0107i termi\u010dki u\u010dinak. To zna\u010di da tijelo tro\u0161i oko 20 &#8211; 30 m% svog energetskog sadr\u017eaja za svoj metabolizam, ovisno o vrsti bjelan\u010devina. <strong>Od 100 kcal, u stvarnosti \u0107ete dobiti oko 70 &#8211; 80 kcal.<\/strong> Na taj na\u010din optimalan unos proteina mo\u017ee ubrzati metabolizam. Va\u0161 dnevni unos proteina trebao bi biti negdje u \u0161irokom rasponu od <strong>1,2 &#8211; 2 grama proteina po kilogramu tjelesne te\u017eine, ovisno o va\u0161oj tjelesnoj aktivnosti.<\/strong> Unos proteina mo\u017eete podr\u017eati kvalitetnim proteinima <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\">sirutke<\/a> ili <a href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biljnim proteinima<\/a> i&nbsp;<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\">proteinskim plo\u010dicama.<\/a> S mogu\u0107nostima modernog zapadnog svijeta, nije se potrebno oslanjati samo na \u017eivotinjske izvore proteina. Barem djelomi\u010dnom zamjenom \u017eivotinjskih izvora biljnim, profitirat \u0107ete i vi sami, zahvaljuju\u0107i vi\u0161em udjelu vlakana, i planeta, zahvaljuju\u0107i manjem uglji\u010dnom otisku koji ostavljate za sobom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima gdje mo\u017eete prona\u0107i proteine, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" class=\"ek-link\"><strong>20 prehrambe<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" aria-label=\"n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n<\/a><\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" class=\"ek-link\"><strong>ih proizvoda koji lako mogu dodati protein u va\u0161u prehranu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,44248,8350,28792,46435,46912,46168,29956,6937,6935,46174,8234,7677\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Djelomicno_zamijenite_priloge_njihovom_alternativom_u_vidu_povrca\"><\/span>4. Djelomi\u010dno zamijenite priloge njihovom alternativom u vidu povr\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U slu\u010daju da trebate smanjiti energetski sadr\u017eaj svojih ve\u0107ih dnevnih obroka, jo\u0161 jednom mo\u017eete pozvati <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a> u pomo\u0107. Ovog puta predstavit \u0107emo vam hranu kojom barem djelomi\u010dno mo\u017eete smanjiti ili u potpunosti zamijeniti priloge. Jo\u0161 jednom, to zna\u010di da mo\u017eete jesti vi\u0161e s manje kalorija.<\/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>\u0160pagete \u2192 \u0161pagete od <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tikvica-hr\/\" class=\"ek-link\">tikvica<\/a>. <\/strong>Osim kao zamjenu za klasi\u010dne \u0161pagete, tikvice mo\u017eete koristiti i za pove\u0107anje volumena zobene ka\u0161e ili kao sastojak u pe\u010denju. Obi\u010dno, naprimjer, u <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/brownies-hr\/\" class=\"ek-link\">browniejima<\/a>. U 100 grama tikvica ima prosje\u010dno <strong>18 kcal.<\/strong><\/li>\n\n\n\n<li><strong>Ri\u017ea \u2192 ri\u017ea od karfiola.<\/strong>Sve \u0161to trebate u\u010diniti jest nasjeckati karfiol kako bi se postigla \u017eeljena konzistencija, a zatim ga mo\u017eete pr\u017eiti, naprimjer, na suho ili s malo ulja sa za\u010dinima kako bi okus bio ne\u0161to posebniji. U 100 grama cvjeta\u010de ima oko<strong> 27 kcal.<\/strong><\/li>\n\n\n\n<li><strong>Pe\u010deni krumpiri\u0107i \u2192 pe\u010deni krumpiri\u0107i od celera.<\/strong>Ako ste ljubitelj pomfrita i ne mo\u017eete mu odoljeti, poku\u0161ajte ispe\u0107i krumpiri\u0107e od celera u svojoj pe\u0107nici kod ku\u0107e. Jednostavno celer nare\u017eite kao pomfrit i pomije\u0161ajte ga u posudi s minimalnom koli\u010dinom ulja i za\u010dinima, rasporedite na lim za pe\u010denje i samo stavite u pe\u0107nicu. U 100 grama celera ima prosje\u010dno<strong> 35 kcal.<\/strong> Ako ne volite celer, samo ispecite doma\u0107i pomfrit kod ku\u0107e od obi\u010dnog krumpira s minimalnom koli\u010dinom ulja i za\u010dinima prema va\u0161em ukusu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako iz bilo kojeg razloga iz svoje prehrane isklju\u010dite pekarske proizvode, za hamburger mo\u017eete pripremiti &#8220;peciva za hamburger&#8221; od gljiva portobello ili nekoliko listova iceberg salate. Nema ograni\u010denja u kulinarskoj umjetnosti, a na vama je kako \u0107ete se &#8220;poigrati&#8221; hranom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-1124x749.jpg\" alt=\"Hrana koja mo\u017ee zamijeniti priloge i pomo\u0107i vam da izgubite kilograme\" class=\"wp-image-210035\" style=\"width:843px;height:562px\" title=\"Hrana koja mo\u017ee zamijeniti priloge i pomo\u0107i vam da izgubite kilograme\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Osigurajte_dovoljan_unos_vlakana\"><\/span>5. Osigurajte dovoljan unos vlakana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odgovaraju\u0107i unos vlakana poti\u010de zdravu probavu, mikrobiome i gubitak kilograma. <strong>Topiva vlakna posebno promi\u010du sitost, usporavaju probavu,<\/strong> pa se nakon jela mo\u017eete osje\u0107ati sitiji i jesti manje hrane. Op\u0107enito se preporu\u010duje unos od oko 30 grama vlakana dnevno zbog njihovih zdravstvenih prednosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stoga se usredoto\u010dite na cjelovite \u017eitarice, mahunarke,<\/strong> neoguljeno <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a> i vo\u0107e (krastavac, jabuka ili doma\u0107a mrkva), ora\u0161aste plodove i sjemenke. Za zasla\u0111ivanje mo\u017eete koristiti i sirup cikorije, \u010diji je sadr\u017eaj oko 70 % topivih vlakana koja se zovu inulin. Kao rezultat, sadr\u017ei oko 5 grama \u0161e\u0107era u 100 grama.<\/li>\n\n\n\n<li><strong>Tako\u0111er mo\u017eete posegnuti za dodacima prehrani koji sadr\u017ee vlakna.<\/strong> Me\u0111u najpopularnijim je vlakno pje\u0161\u010danog trputca, poznatijeg kao &nbsp;<a href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" class=\"ek-link\">psilijum. J<\/a>abu\u010dna vlakna&nbsp;tako\u0111er su zanimljiva. Oba ova izvora vlakana mogu biti korisna, naprimjer, u mlije\u010dnim proizvodima, zobenoj ka\u0161i ili \u017eitaricama za doru\u010dak s mlijekom.<\/li>\n\n\n\n<li><strong>Sje\u0107ate li se glukomanana? <\/strong>Ovo je vrsta vlakana koja mogu vezati i do 50 puta vi\u0161e vode od svoje te\u017eine, a time i pove\u0107ati koli\u010dinu u probavnom traktu. Kao rezultat toga, jedan je od sve popularnijih dodataka prehrani koji podr\u017eava mr\u0161avljenje. Ako vam se ne svi\u0111a njegov okus, mo\u017eete probati <a href=\"https:\/\/gymbeam.hr\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kapsule s glukomananom.<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>\u010cak je i EFSA (Europska agencija za sigurnost hrane) odobrila sljede\u0107e prehrambene tvrdnje o glukomananu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Glukomanan u kontekstu energetski ograni\u010dene prehrane pridonosi gubitku kilograma.<\/em> Uz dnevni unos od najmanje 3 grama glukomanana.<\/li>\n\n\n\n<li><em>Glukomanan poma\u017ee u odr\u017eavanju normalne razine kolesterola u krvi.<\/em> Uz dnevni unos od najmanje 4 grama glukomanana.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-1124x749.jpg\" alt=\"Kako pojesti vi\u0161e vlakana i lak\u0161e izgubiti kilograme? Psilijum mo\u017ee biti od pomo\u0107i.\" class=\"wp-image-210048\" style=\"width:843px;height:562px\" title=\"Kako pojesti vi\u0161e vlakana i lak\u0161e izgubiti kilograme? Psilijum mo\u017ee biti od pomo\u0107i.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Ne_pijte_prazne_kalorije_i_naucite_biti_pametni_sa_zasladivanjem_radi_manje_kalorija\"><\/span>6. Ne pijte prazne kalorije i nau\u010dite biti pametni sa zasla\u0111ivanjem radi manje kalorija.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U redu je uzeti protein koji nadokna\u0111uje hranjive sastojke ili zamjenu obroka koji zamjenjuje jedan dnevni obrok. No redovito pijenje litre Coca Cole ili drugih zasla\u0111enih gaziranih pi\u0107a vi\u0161e nije u redu. Nepotrebno dobivate istu koli\u010dinu energije koju sadr\u017ei prosje\u010dni ru\u010dak. Bazirajte svoj raspored pijenja na vodi i ograni\u010dite <a href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" class=\"ek-link\">teku\u0107e kalorije<\/a> \u0161to je mogu\u0107e vi\u0161e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gubi li va\u0161e postojanje smisao bez zasla\u0111ivanja?<\/strong> Tada se nau\u010dite zasla\u0111ivati pametno, \u010dak i bez kalorija. Sve \u0161to trebate je <strong>barem djelomi\u010dno zamijeniti \u0161e\u0107er,<\/strong> primjerice, zasla\u0111iva\u010dem bez kalorija <a href=\"https:\/\/gymbeam.hr\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">eritritolom <\/a>koji ima gotovo jednaku slatko\u0107u kao \u0161e\u0107er i prirodno se javlja u nekim plodovima. Tako\u0111er mo\u017eete probati <a href=\"https:\/\/gymbeam.hr\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ksilitol<\/a>, sirup od cikorije, steviju ili sirupe bez kalorija za ukra\u0161avanje pala\u010dinki ili drugih slatkih deserata. Ako vas zanima vi\u0161e savjeta o tome kako u\u017eivati u slatkim poslasticama i ne udebljati se, pro\u010ditajte na\u0161 \u010dlanak &nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-jesti-ono-sto-volite-a-da-se-pritom-ne-debljate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 savjeta kako se po\u010dastiti bez debljanja.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-1124x750.jpg\" alt=\"Kako biti pametan sa zasla\u0111ivanjem radi smanjenja kalorija? Pomo\u0107i \u0107e eritritol, ksilitol, stevija, sirupi bez kalorija ili sirup od cikorije.\" class=\"wp-image-210061\" style=\"width:843px;height:563px\" title=\"Kako biti pametan sa zasla\u0111ivanjem radi smanjenja kalorija? Pomo\u0107i \u0107e eritritol, ksilitol, stevija, sirupi bez kalorija ili sirup od cikorije.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Kontrolirajte_porcije_hrane_i_ne_grickajte\"><\/span>7. Kontrolirajte porcije hrane i ne grickajte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-749x1124.jpg\" alt=\"Nau\u010dite upravljati kalorijskim deficitom. Kontrolirajte svoje porcije hrane i ne grickajte\" class=\"wp-image-210185\" title=\"Nau\u010dite upravljati kalorijskim deficitom. Kontrolirajte svoje porcije hrane i ne grickajte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322.jpg 1413w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de procjene va\u0161eg unosa kalorija, \u010dak i dijeteti\u010dari i nutricionisti misle da tro\u0161e manje energije nego \u0161to ju zapravo tro\u0161e. Dobar na\u010din za pra\u0107enje svojih hranjivih sastojaka je da barem dva tjedna va\u017eete hranu i upi\u0161ete se u aplikacije vezane uz prehranu, poput <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal<\/a> ili <a href=\"https:\/\/www.yazio.com\/en\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Yazio. <\/a>To \u0107e vam dati daleko bolji pregled va\u0161e hrane i ne morate postati rob brojanja kalorija. <span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A \u0161to ako to ne \u017eelite u\u010diniti? <\/strong>Stvorite sustav prehrane koji vam odgovara. Mo\u017eete zapo\u010deti s <strong>2 &#8211; 3 ve\u0107a obroka, prikladno nadopunjena <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-bi-trebao-sadrzavati-snack-i-kako-zamijeniti-kaloricne-grickalice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>me\u0111uobrocima,<\/strong><\/a> i po\u010deti <strong>koristiti manje tanjure.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U modernom dru\u0161tvu sve postaje ve\u0107e. Uklju\u010duju\u0107i ve\u0107a pakiranja hrane ili tanjure. Jedno istra\u017eivanje pokazuje da je v<strong>eli\u010dina dana\u0161njih tanjura i do 44 % ve\u0107a nego \u0161to je bila 1990.<\/strong> godine. A ve\u0107i tanjuri dovode do ve\u0107eg unosa energije, a time i do pove\u0107anja tjelesne te\u017eine. <span class=\"tadv-color\" style=\"color: #ff6600\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Isprobajte obratno i poslu\u017eite hranu na manjem tanjuru barem za 1 ili 2 dnevna obroka.<\/strong> A ako ste i dalje gladni nakon jela, pojedite samo malo vi\u0161e. Ali ne zaboravite da treba neko vrijeme da se pojavi impuls da ste pojeli &#8220;dovoljno&#8221;. Pri\u010dekajte barem nekoliko minuta prije nego \u0161to dobijete drugu porciju i mo\u017eda \u0107ete ustanoviti da zapravo vi\u0161e niste gladni. To je mo\u017eda bolja strategija od poslu\u017eivanja takve porcije hrane koja \u0107e vas nokautirati i pripremiti za le\u017eanje na kau\u010du. <span class=\"tadv-color\" style=\"color: #ff6600\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima kako vas grickanje tijekom dana mo\u017ee sprije\u010diti da izgubite kilograme, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako vas grickanje spre\u010dava da smr\u0161avite? 11 jednostavnih na\u010dina da se hrana stavi pod kontrolu.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Pametno_koristite_ulje_za_kuhanje_i_isprobajte_niskokaloricne_umake\"><\/span>8. Pametno koristite ulje za kuhanje i isprobajte niskokalori\u010dne umake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bilo koju niskokalori\u010dnu dijetalnu hranu doslovno mo\u017eete &#8220;ubiti&#8221; koriste\u0107i prekomjerne koli\u010dine ulja ili majoneze. Primjer za sve to je Cezar salata koja energetski mo\u017ee parirati \u010dak i po\u0161tenom hamburgeru. No, ho\u0107ete li se u ovom slu\u010daju osje\u0107ati zadovoljnije nakon hamburgera ili salate?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za pripremu obroka koristite minimalnu koli\u010dinu ulja, a <a href=\"https:\/\/gymbeam.hr\/sprej-za-kuhanje-olive-oil-cooking-spray-201g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulje u spreju<\/a> idealna je opcija za to. Umjesto raznih visokokalori\u010dnih umaka, dajte priliku <a href=\"https:\/\/gymbeam.hr\/umaci\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">umacima i sirupima bez kalorija<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-1124x749.jpg\" alt=\"Kako smanjiti kalorije u hrani? Koristite ulje u spreju i umake bez kalorija.\" class=\"wp-image-210100\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Vjezbajte_ali_nemojte_u_tome_pretjerivati%E2%80%A6\"><\/span>9. Vje\u017ebajte, ali nemojte u tome pretjerivati&#8230;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2-850x1124.jpg\" alt=\"Koji je sport najbolji za mr\u0161avljenje?\" class=\"wp-image-210223\" title=\"Koji je sport najbolji za mr\u0161avljenje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2-850x1124.jpg 850w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2-302x400.jpg 302w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2.jpg 1029w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno postavljena tjelesna aktivnost mo\u017ee se u\u010dinkovito boriti protiv va\u0161e \u017eelje za hranom.<\/strong> U tom kontekstu, pozitivan u\u010dinak treninga snage ne\u0161to je o \u010demu bi trebalo razgovarati. Ali \u010dak je i sport izdr\u017eljivosti ne\u0161to \u0161to bi trebalo uzeti u obzir. Problem je u tome \u0161to pretrpljeni stres u vidu sporta izdr\u017eljivosti zapravo mo\u017ee potaknuti va\u0161 apetit. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u017ealost, <strong>me\u0111u ljudima postoji mnogo raznolikosti,<\/strong> pa \u0107ete vjerojatno primijetiti malo druga\u010diji u\u010dinak na sebe. Op\u0107enito govore\u0107i, <strong>ljudi koji se redovito bave sportom mo\u017eda su pobolj\u0161ali svoj &#8220;unutarnji sustav za poticanje apetita&#8221;.<\/strong> Mo\u017eete zapo\u010deti, primjerice, s 2 &#8211; 4 treninga snage tijekom tjedna koji su prikladno dopunjeni va\u0161im omiljenim sportom izdr\u017eljivosti ili nekim drugim sportom. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imajte na umu da kada je rije\u010d o fokusiranju na vje\u017ebe snage, nema potrebe previ\u0161e naporno trenirati na treningu izdr\u017eljivosti. Otprilike sat aerobnih aktivnosti u dane na koje ne trenirate i, naprimjer, aktivan vikend mogu vam biti dovoljni. <strong>Posvetite dovoljno vremena i regeneraciji,<\/strong> jer je to tijelu apsolutno potrebno nakon iscrpljuju\u0107e vje\u017ebe. Nakon nekog vremena nau\u010dit \u0107ete \u201eslu\u0161ati svoje tijelo\u201c i znati kada je vrijeme za odmor umjesto treninga. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ne zaboravite se <strong>tijekom dana \u0161to vi\u0161e prirodno kretati.<\/strong> Ovo je jedan od najva\u017enijih \u010dimbenika koji odre\u0111uje uspjeh mr\u0161avljenja. Ako vas ova tema vi\u0161e zanima, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koji je najva\u017eniji \u010dimbenik gubitka kilograma?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Spavajte_vise\"><\/span>10. Spavajte vi\u0161e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Evo nas opet sa spavanjem. Ali to je, zapravo, vrlo va\u017eno. Ina\u010de ne bismo proveli otprilike tre\u0107inu svog \u017eivota spavaju\u0107i. Ako malo pokrenemo ma\u0161tu, <strong>mogli bismo re\u0107i da je spavanje jedno od naju\u010dinkovitijih osvje\u017eiva\u010da i spaljiva\u010da masti.<\/strong> Nedostatak sna usko je povezan s pove\u0107anom te\u017einom i pretilo\u0161\u0107u. Utje\u010de na hormone gladi i sitosti (leptin i grelin), zbog \u010dega \u017eudite za vi\u0161e hrane i osje\u0107ate se manje zadovoljno nakon \u0161to ju pojedete. A kada se ne naspavate, ni ne pomi\u0161ljate na vje\u017ebanje, zar ne? Ovo je samo nekoliko razloga zbog kojih biste trebali <strong>vi\u0161e spavati<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[19\u201321]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Stoga si priu\u0161tite otprilike 7 &#8211; 9 sati neometanog i kvalitetnog sna svake no\u0107i.<\/strong> Vidjet \u0107ete da \u0107ete se osje\u0107ati puno energi\u010dnije. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-1124x749.jpg\" alt=\"Za\u0161to je spavanje toliko va\u017eno kada mr\u0161avite?\" class=\"wp-image-210139\" style=\"width:843px;height:562px\" title=\"Za\u0161to je spavanje toliko va\u017eno kada mr\u0161avite?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Hrana nije samo obi\u010dno gorivo,<\/strong> tako da mo\u017eete dobro razmi\u0161ljati, baviti se sportom i da cijeli organizam funkcionira optimalno. Ona je mnogo vi\u0161e. Stoga se kalorijski deficit ne mo\u017ee shvatiti kao &#8220;mo\u017eete jesti bilo \u0161to dokle god se uklapa u va\u0161e makronutrijente&#8221;. Svaka hranjiva tvar ima predodre\u0111enu metaboli\u010dku sudbinu i <strong>idealan plan prehrane trebao bi sadr\u017eavati dovoljno<\/strong> svih makronutrijenata, vitamina, minerala, elemenata u tragovima, fitokemikalija, probiotika, prebiotika i drugih biolo\u0161ki aktivnih tvari koje pozitivno utje\u010du na ljudsko zdravlje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete lako podr\u017eati gubitak kilograma i kalorijski deficit unosom dovoljno proteina i vlakana iz razli\u010ditih izvora, kontroliranjem svojih porcija ili da <strong>ne unosite nepotrebne kalorije putem napitaka.<\/strong> <strong>Tjelesna aktivnost<\/strong> je u osnovi obavezna, a <strong>dovoljan san<\/strong> klju\u010d je odr\u017eavanja dobrog zdravlja i uspje\u0161nog mr\u0161avljenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kako se vi nosite s kalorijskim deficitom? Podijelite s nama u komentarima svoje naputke i savjete. Ako vam se svidio \u010dlanak, podr\u017eite ga dijeljenjem kako bi i va\u0161i prijatelji mogli nau\u010diti kako unaprijediti mr\u0161avljenje i kalorijski deficit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako upravljati gubitkom kilograma i tako\u0111er imati \u017eivot, a da ne postanete rob brojanja kalorija? U ovom \u0107ete \u010dlanku prona\u0107i 10 savjeta koji \u0107e vam jednostavno pomo\u0107i da postignete kalorijski deficit i uspje\u0161no smr\u0161avite.<\/p>\n","protected":false},"author":65,"featured_media":209947,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6680,6368,7352,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-276990","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-kalorije-hr","9":"tag-mrsavljenje-hr","10":"tag-prehrana-hr","11":"tag-vjezbe-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>Kalorijski deficit: Kako smr\u0161avjeti i imati \u017eivot? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako smr\u0161avjeti brzo i trajno? 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