{"id":290647,"date":"2020-10-12T07:19:00","date_gmt":"2020-10-12T05:19:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=290647"},"modified":"2021-08-27T07:29:43","modified_gmt":"2021-08-27T05:29:43","slug":"low-carb-vs-low-fat-co-je-lepsie-na-chudnutie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/low-carb-vs-low-fat-co-je-lepsie-na-chudnutie\/","title":{"rendered":"Low-carb vs. low-fat: \u010co je lep\u0161ie na chudnutie?"},"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.sk\/blog\/low-carb-vs-low-fat-co-je-lepsie-na-chudnutie\/#Ako_je_to_s_prijmom_klucovych_makrozivin_pri_low-fat_a_low-carb_diete\" title=\"Ako je to s pr\u00edjmom k\u013e\u00fa\u010dov\u00fdch makro\u017eiv\u00edn pri low-fat a low-carb di\u00e9te?\">Ako je to s pr\u00edjmom k\u013e\u00fa\u010dov\u00fdch makro\u017eiv\u00edn pri low-fat a low-carb di\u00e9te?<\/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.sk\/blog\/low-carb-vs-low-fat-co-je-lepsie-na-chudnutie\/#Nizkosacharidova_alebo_nizkotucna_dieta_Ktora_je_pre_chudnutie_efektivnejsia\" title=\"N\u00edzkosacharidov\u00e1 alebo n\u00edzkotu\u010dn\u00e1 di\u00e9ta: Ktor\u00e1 je pre chudnutie efekt\u00edvnej\u0161ia?\">N\u00edzkosacharidov\u00e1 alebo n\u00edzkotu\u010dn\u00e1 di\u00e9ta: Ktor\u00e1 je pre chudnutie efekt\u00edvnej\u0161ia?<\/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.sk\/blog\/low-carb-vs-low-fat-co-je-lepsie-na-chudnutie\/#Ako_vyzerala_strava_ucastnikov\" title=\"Ako vyzerala strava \u00fa\u010dastn\u00edkov?\">Ako vyzerala strava \u00fa\u010dastn\u00edkov?<\/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.sk\/blog\/low-carb-vs-low-fat-co-je-lepsie-na-chudnutie\/#Ake_vysledky_prinieslo_rocne_sledovanie\" title=\"Ak\u00e9 v\u00fdsledky prinieslo ro\u010dn\u00e9 sledovanie?\">Ak\u00e9 v\u00fdsledky prinieslo ro\u010dn\u00e9 sledovanie?<\/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.sk\/blog\/low-carb-vs-low-fat-co-je-lepsie-na-chudnutie\/#Vyznamne_rozdiely_medzi_dietami_neukazuju_ani_dalsie_studie\" title=\"V\u00fdznamn\u00e9 rozdiely medzi di\u00e9tami neukazuj\u00fa ani \u010fal\u0161ie \u0161t\u00fadie\">V\u00fdznamn\u00e9 rozdiely medzi di\u00e9tami neukazuj\u00fa ani \u010fal\u0161ie \u0161t\u00fadie<\/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.sk\/blog\/low-carb-vs-low-fat-co-je-lepsie-na-chudnutie\/#Mozeme_na_low-carb_chudnut_viac\" title=\"M\u00f4\u017eeme na low-carb chudn\u00fa\u0165 viac?\">M\u00f4\u017eeme na low-carb chudn\u00fa\u0165 viac?<\/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.sk\/blog\/low-carb-vs-low-fat-co-je-lepsie-na-chudnutie\/#Klucovy_faktor_uspesnosti_low-carb_diety\" title=\"K\u013e\u00fa\u010dov\u00fd faktor \u00faspe\u0161nosti low-carb di\u00e9ty\">K\u013e\u00fa\u010dov\u00fd faktor \u00faspe\u0161nosti low-carb di\u00e9ty<\/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.sk\/blog\/low-carb-vs-low-fat-co-je-lepsie-na-chudnutie\/#Nepodcenujte_prijem_bielkovin\" title=\"Nepodce\u0148ujte pr\u00edjem bielkov\u00edn\">Nepodce\u0148ujte pr\u00edjem bielkov\u00edn<\/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.sk\/blog\/low-carb-vs-low-fat-co-je-lepsie-na-chudnutie\/#Ako_funguje_termicky_efekt\" title=\"Ako funguje termick\u00fd efekt?&nbsp;\">Ako funguje termick\u00fd efekt?&nbsp;<\/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.sk\/blog\/low-carb-vs-low-fat-co-je-lepsie-na-chudnutie\/#Aka_dieta_je_najlepsia_na_chudnutie\" title=\"Ak\u00e1 di\u00e9ta je najlep\u0161ia na chudnutie?\">Ak\u00e1 di\u00e9ta je najlep\u0161ia na chudnutie?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>S chladnej\u0161\u00edm jesenn\u00fdm po\u010das\u00edm c\u00edti mnoho \u013eud\u00ed \u00fa\u013eavu. Plavkov\u00e1 sez\u00f3na je za nami a kone\u010dne nastal ten okamih, kedy sa m\u00f4\u017eeme zabali\u0165 do svetrov a prebyto\u010dn\u00e9 kil\u00e1 skry\u0165 do rifl\u00ed. Sklamanie v\u0161ak m\u00f4\u017ee nasta\u0165 v okamihu, ke\u010f zist\u00edte, \u017ee ten sveter u\u017e nie je tak \u00faplne oversize, a nohavice s\u00fa tie\u017e nejak\u00e9 tesnej\u0161ie&#8230;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00e9 letn\u00e9 grilova\u010dky doplnen\u00e9 o alkohol si jednoducho vybrali svoju da\u0148, a tak nastal \u010das s kilami navy\u0161e nie\u010do urobi\u0165.&nbsp;<strong>Len\u017ee, kde za\u010da\u0165?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najprv g\u00faglite, ako r\u00fdchlo schudn\u00fa\u0165. V t\u00fa chv\u00ed\u013eu na v\u00e1s vysko\u010d\u00ed nespo\u010detn\u00e9 mno\u017estvo di\u00e9t a vy neviete, ktor\u00fa sk\u00fasi\u0165 ako prv\u00fa. Pr\u00e1ve preto sa v dne\u0161nom \u010dl\u00e1nku pozrieme bli\u017e\u0161ie na dve z nich, a to konkr\u00e9tne low-carb a low-fat di\u00e9tu. Na z\u00e1ver prezrad\u00edme,&nbsp;<strong>ktor\u00e1 di\u00e9ta je naj\u00fa\u010dinnej\u0161ia.<\/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\"><span class=\"ez-toc-section\" id=\"Ako_je_to_s_prijmom_klucovych_makrozivin_pri_low-fat_a_low-carb_diete\"><\/span>Ako je to s pr\u00edjmom k\u013e\u00fa\u010dov\u00fdch makro\u017eiv\u00edn pri low-fat a low-carb di\u00e9te?<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<h3 class=\"wp-block-heading\">1. Low-fat alebo n\u00edzkotu\u010dn\u00e1 di\u00e9ta<\/h3>\n\n\n\n<p>Jedn\u00e1 sa o \u0161t\u00fdl stravovania, pri ktorom sa sna\u017e\u00edte pr\u00edjem tuku v strave \u010do najviac zn\u00ed\u017ei\u0165. Maxim\u00e1lny pr\u00edjem tuku, s ktor\u00fdmi zvy\u010dajne low-fat v\u00fdskumy pracuj\u00fa, je&nbsp;<strong>do 20 % z celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu.<\/strong>&nbsp;Objavuj\u00fa sa v\u0161ak tie\u017e \u0161t\u00fadie, ktor\u00e9 pracuj\u00fa s konceptom low-fat aj v pr\u00edpade, \u017ee je pr\u00edjem tuku do 30 % z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/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\">2. Low-carb alebo n\u00edzkosacharidov\u00e1 di\u00e9ta<\/h3>\n\n\n\n<p>Jedn\u00e1 sa o \u0161t\u00fdl stravovania, pri ktorom doch\u00e1dza k ur\u010dit\u00e9mu obmedzeniu pr\u00edjmu sacharidov v na\u0161ej strave. Tento typ stravovania m\u00f4\u017eeme rozdeli\u0165 do troch stup\u0148ov pod\u013ea radik\u00e1lnosti obmedzenia sacharidov.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/ketogenna-dieta-pravda-o-chudnuti-bez-sacharidov\/\" target=\"_blank\" aria-label=\"Ketog\u00e9nna strava (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ketog\u00e9nna strava<\/a> s ve\u013emi n\u00edzkym obsahom sacharidov<\/strong> \u2013 pr\u00edjem sacharidov mus\u00ed by\u0165 bu\u010f v rozmedz\u00ed 20-50 gramov, alebo mus\u00ed tvori\u0165 menej ako 10 % stravy s obsahom 2 000 kcal za de\u0148 bez oh\u013eadu na to, \u010di sa dostanete do ket\u00f3zy (stav, ke\u010f telo z\u00edskava v\u00e4\u010d\u0161inu energie z tukov, a nie zo sacharidov).<\/li><li><strong>N\u00edzkosacharidov\u00e1 strava<\/strong> \u2013 pr\u00edjem sacharidov v strave mus\u00ed by\u0165 ni\u017e\u0161\u00ed ako 130 gramov za de\u0148 alebo mus\u00ed by\u0165 ni\u017e\u0161ia ako 26 % z celkov\u00e9ho denn\u00e9ho pr\u00edjmu.<\/li><li><strong>Mierna n\u00edzkosacharidov\u00e1 strava<\/strong> \u2013 sacharidy tvoria 26-45 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu.<\/li><\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_4867_Facetune_08-09-2020-22-59-57-1-min-950x1124.jpeg\" alt=\"Ako schudn\u00fa\u0165 na low carb di\u00e9te\" title=\"Ako schudn\u00fa\u0165 na low carb di\u00e9te\"\/><\/figure>\n<\/div>\n<\/div>\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\"><span class=\"ez-toc-section\" id=\"Nizkosacharidova_alebo_nizkotucna_dieta_Ktora_je_pre_chudnutie_efektivnejsia\"><\/span>N\u00edzkosacharidov\u00e1 alebo n\u00edzkotu\u010dn\u00e1 di\u00e9ta: Ktor\u00e1 je pre chudnutie efekt\u00edvnej\u0161ia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tomuto \u201es\u00faboju di\u00e9t\u201c sa venovala napr\u00edklad ned\u00e1vna \u0161t\u00fadia doktora Gardnera, ktor\u00fd sa sna\u017eil porovna\u0165 vplyv&nbsp;<strong>low-carb a low-fat di\u00e9ty na \u00fabytok telesn\u00e9ho tuku.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeho pr\u00e1ca vynikala najm\u00e4 t\u00fdm, \u017ee respondentov sledoval rok, kontroloval dodr\u017eiavanie ich stanoven\u00e9ho pr\u00edjmu jednotliv\u00fdch makro\u017eiv\u00edn, a z\u00e1rove\u0148 bral do \u00favahy aj genotypy \u00fa\u010dastn\u00edkov (genetick\u00fa v\u00fdbavu, pri ktorej predpokladal, \u017ee by mohla ovplyvni\u0165 \u00faspe\u0161nos\u0165 chudnutia). Celkovo boli jednotlivci&nbsp;<strong>rozdelen\u00ed do 15 genotypov<\/strong>&nbsp;(5 n\u00edzkotukov\u00fdch, 9 n\u00edzkosacharidov\u00fdch a 1 neutr\u00e1lny).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160t\u00fadie sa celkovo z\u00fa\u010dastnilo&nbsp;<b>609 os\u00f4b (263 mu\u017eov a 346 \u017eien) bez zdravotn\u00fdch probl\u00e9mov<\/b>. Tie boli n\u00e1hodne zaraden\u00e9 do skup\u00edn, ktor\u00e9 konzumovali n\u00edzkosacharidov\u00fa alebo n\u00edzkotu\u010dn\u00fa stravu. Jednotliv\u00ed \u00fa\u010dastn\u00edci mali 18\u201350 rokov a ich BMI sa pohybovalo medzi hodnotami 28\u201340, teda niekde medzi nadv\u00e1hou a obezitou 2. stup\u0148a.&nbsp;<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><strong>V\u00fdskumn\u00fd t\u00edm sa zameriaval na:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>zmenu hmotnosti \u00fa\u010dastn\u00edkov<\/li><li>vz\u0165ah medzi typom stravy a genotypom<\/li><li>vz\u0165ah medzi konkr\u00e9tnou di\u00e9tou a sekr\u00e9ciou inzul\u00ednu<\/li><\/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\"><span class=\"ez-toc-section\" id=\"Ako_vyzerala_strava_ucastnikov\"><\/span>Ako vyzerala strava \u00fa\u010dastn\u00edkov?<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<ul class=\"wp-block-list\"><li>Po\u010das&nbsp;<strong>prv\u00e9ho mesiaca<\/strong>&nbsp;sa sna\u017eili v\u00fdskumn\u00edci bli\u017e\u0161ie spozna\u0165 \u00fa\u010dastn\u00edkov \u0161t\u00fadie. V tomto obdob\u00ed jednotlivci dodr\u017eiavali svoj be\u017en\u00fd re\u017eim. Konzumovali svoje obvykl\u00e9 jedlo a cvi\u010dili tak, ako boli do tejto doby zvyknut\u00ed.<\/li><li>\u010eal\u0161ie dva mesiace prij\u00edmala&nbsp;<strong>low-fat skupina 20 gramov tuku denne<\/strong>&nbsp;(pr\u00edsna n\u00edzkotu\u010dn\u00e1 strava)&nbsp;<strong>a low-carb skupina 20 gramov sacharidov denne<\/strong>&nbsp;(ketog\u00e9nna strava).<\/li><li>Po uplynut\u00ed dvoch mesiacov boli \u00fa\u010dastn\u00edci vyzvan\u00ed, aby zv\u00fd\u0161ili pr\u00edjem tukov a sacharidov tak, aby sa dostali na&nbsp;<strong>minim\u00e1lnu hranicu, ktor\u00e1 pre nich bude dlhodobo udr\u017eate\u013en\u00e1.<\/strong>&nbsp;V nasleduj\u00facom mesiaci tak low-fat skupina konzumovala pribli\u017ene 42 gramov tuku denne a low-carb skupina necel\u00fdch 97 gramov sacharidov denne.<\/li><li>\u00da\u010dastn\u00edci \u0161t\u00fadie&nbsp;<strong>nemali jasne stanoven\u00fd kalorick\u00fd pr\u00edjem<\/strong>, boli v\u0161ak in\u0161truovan\u00ed, aby maximalizovali pr\u00edjem zeleniny, minimalizovali pr\u00edjem pridan\u00e9ho cukru, rafinovanej m\u00faky a trans tukov.<\/li><li>Z\u00e1rove\u0148 sa \u00fa\u010dastn\u00edci mali zamera\u0165 na&nbsp;<strong>pr\u00edjem celistv\u00fdch potrav\u00edn,<\/strong>&nbsp;ako s\u00fa&nbsp;<a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\">orechy<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.sk\/susene-ovocie\">ovocie<\/a>, zelenina,&nbsp;<a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\">semienka<\/a>, strukoviny, at\u010f., ke\u010f\u017ee s\u00fa bohat\u00e9 na \u017eiviny. Taktie\u017e mali&nbsp;<strong>minimalizova\u0165 priemyselne spracovan\u00e9 potraviny.<\/strong><\/li><li>V priebehu \u0161t\u00fadie vykonali v\u00fdskumn\u00edci celkom 12 kontrol (tzv. 24-hour dietary recall (24HR)), kedy sledovali&nbsp;<strong>pr\u00edjem \u00fa\u010dastn\u00edka za posledn\u00fdch 24 hod\u00edn<\/strong>, a z\u00e1rove\u0148 sa dopytovali na konkr\u00e9tne konzumovan\u00e9 potraviny a n\u00e1poje.<\/li><li>Dodr\u017eiavanie stravovac\u00edch n\u00e1vykov bolo&nbsp;<strong>potvrden\u00e9 zmenami tukov (lipidov) v krvi<\/strong>, ktor\u00e9 s\u00fa \u0161pecifick\u00e9 pre dan\u00fd \u0161t\u00fdl stravovania.<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/48DDDFC0-2518-4480-BEF9-1134890E1FE5-1-855x1124.jpeg\" alt=\"\u010co jes\u0165 pri low carb a low fat di\u00e9te?\" title=\"\u010co jes\u0165 pri low carb a low fat di\u00e9te?\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Po\u010das \u0161t\u00fadie \u00fa\u010dastn\u00edci navy\u0161e absolvovali aj test tolerancie gluk\u00f3zy. Ten zah\u0155\u0148al&nbsp;<strong>meranie koncentr\u00e1cie inzul\u00ednu<\/strong>&nbsp;po 30 min\u00fatach od konzum\u00e1cie 75 g gluk\u00f3zy. T\u00fdmto sp\u00f4sobom v\u00fdskumn\u00edci testovali, ako reaguje sacharidov\u00fd metabolizmus na \u0161t\u00fdl stravovania. Viac inform\u00e1ci\u00ed o fungovan\u00ed inzul\u00ednu v tele m\u00f4\u017eete pr\u00edpadne n\u00e1js\u0165 v \u010dl\u00e1nku&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/citlivost-na-inzulin-a-ako-ju-zvysit-pre-lepsie-odburavanie-tukov\/\">Citlivos\u0165 na inzul\u00edn \u2013 ako ju zv\u00fd\u0161i\u0165 a pred\u00eds\u0165 inzul\u00ednovej rezistencii.<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby bolo mo\u017en\u00e9 sledova\u0165 zmeny, v\u00fdskumn\u00edci vykon\u00e1vali pravideln\u00e9 merania, a to&nbsp;<strong>na za\u010diatku, v 3., 6. a 12. mesiaci.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_vysledky_prinieslo_rocne_sledovanie\"><\/span>Ak\u00e9 v\u00fdsledky prinieslo ro\u010dn\u00e9 sledovanie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">Priemern\u00fd pr\u00edjem makro\u017eiv\u00edn a fin\u00e1lny \u00fabytok hmotnosti<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">TYP STRAVOVANIA<\/th><th class=\"has-text-align-center\" data-align=\"center\">PR\u00cdJEM SACHARIDOV<\/th><th class=\"has-text-align-center\" data-align=\"center\">PR\u00cdJEM TUKOV<\/th><th class=\"has-text-align-center\" data-align=\"center\">PR\u00cdJEM BIELKOV\u00cdN<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u00daBYTOK HMOTNOSTI<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Low-fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Low-carb<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Rozdiel v zhoden\u00fdch kilogramoch medzi skupinami bol&nbsp;<strong>len 0,7 kg<\/strong>, \u010do v\u00fdskumn\u00edci nepova\u017eovali za \u0161tatisticky v\u00fdznamn\u00fd rozdiel.<\/li><li><strong>Nepotvrdil sa<\/strong>&nbsp;ani predpoklad, \u017ee by lep\u0161ie v\u00fdsledky dosiahli \u00fa\u010dastn\u00edci zaraden\u00ed do skupiny genotypov, ktor\u00fd im mal pom\u00e1ha\u0165 pri chudnut\u00ed.<\/li><li>Na chudnutie nemala v\u00fdznamn\u00fd vplyv ani inzul\u00ednov\u00e1 sekr\u00e9cia.<\/li><\/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\"><span class=\"ez-toc-section\" id=\"Vyznamne_rozdiely_medzi_dietami_neukazuju_ani_dalsie_studie\"><\/span>V\u00fdznamn\u00e9 rozdiely medzi di\u00e9tami neukazuj\u00fa ani \u010fal\u0161ie \u0161t\u00fadie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K obdobn\u00fdm v\u00fdsledkom pri\u0161iel aj doktor Hu s kolekt\u00edvom, ktor\u00fd sa tie\u017e zameriaval na s\u00favislos\u0165 medzi spom\u00ednan\u00fdmi di\u00e9tami (low-carb, low-fat) a chudnut\u00edm. V\u00fdskum trval tie\u017e jeden rok a zapojilo sa do neho 148 dospel\u00fdch \u013eud\u00ed.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Low-carb skupina<\/strong> po\u010das neho mala prij\u00edma\u0165&nbsp;<strong>menej ako 40 gramov sacharidov za de\u0148.<\/strong><\/li><li><strong>Pri low-fat skupine<\/strong>&nbsp;mal tuk tvori\u0165&nbsp;<strong>menej ako 30 % celkov\u00e9ho denn\u00e9ho pr\u00edjmu<\/strong>&nbsp;a menej ako 7 % pr\u00edjmu malo poch\u00e1dza\u0165 z nas\u00fdten\u00fdch tukov.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A v\u00fdsledky? Low-carb skupina po\u010das roka priemerne schudla<strong>&nbsp;2,2 kg a 1,1 % telesn\u00e9ho tuku<\/strong>, navy\u0161e sa skupine zv\u00fd\u0161il aj pomer svalovej hmoty, a to o 1,3 %. Pri skupine s low-fat stravovan\u00edm neboli nameran\u00e9 \u017eiadne zmeny v s\u00favislosti s hmotnos\u0165ou, percentom telesn\u00e9ho tuku \u010di svalov. Tieto rozdiely neboli op\u00e4\u0165 pova\u017eovan\u00e9 za \u0161tatisticky v\u00fdznamn\u00e9.<\/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\"><span class=\"ez-toc-section\" id=\"Mozeme_na_low-carb_chudnut_viac\"><\/span>M\u00f4\u017eeme na low-carb chudn\u00fa\u0165 viac?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010fme sa v\u0161ak pozrie\u0165 aj na \u0161t\u00fadie, v ktorej sa objavuj\u00fa \u0161tatisticky v\u00fdznamn\u00e9 rozdiely v chudnut\u00ed medzi low-carb a low-fat skupinou, a to v prospech&nbsp;<strong>v\u00e4\u010d\u0161ieho \u00fabytku hmotnosti na n\u00edzkosacharidovej strave.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako prv\u00fd m\u00f4\u017eeme spomen\u00fa\u0165 v\u00fdskum Halyburtonovej a jej t\u00edmu. T\u00ed efektivitu spom\u00ednan\u00fdch dvoch di\u00e9t sk\u00famali v skupine&nbsp;<strong>93 ob\u00e9znych os\u00f4b.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0160t\u00fadia trvala&nbsp;<strong>8 t\u00fd\u017ed\u0148ov.<\/strong><\/li><li>\u00da\u010dastn\u00edci boli rozdelen\u00ed do stravovac\u00edch skup\u00edn (low-carb alebo low-fat), obe skupiny mali ni\u017e\u0161\u00ed kalorick\u00fd pr\u00edjem, ne\u017e boli zvyknut\u00e9, konkr\u00e9tne konzumovali rovnak\u00fdch 6000 KJ.<\/li><li>Po \u00f4smich t\u00fd\u017ed\u0148och&nbsp;<strong>do\u0161lo pri low-carb skupine k \u00fabytku 7,8 kg a low-fat skupina schudla 6,4 kg.<\/strong><\/li><li>Rozdiely pova\u017eoval v\u00fdskumn\u00fd t\u00edm za \u0161tatisticky v\u00fdznamn\u00e9.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K \u0161tatisticky v\u00fdznamn\u00fdm rozdielom v chudnut\u00ed medzi t\u00fdmito dvoma di\u00e9tami do\u0161iel aj Daly s kolekt\u00edvom. Ten rozdelil&nbsp;<strong>102 \u013eud\u00ed, ktor\u00ed mali cukrovku 2. typu<\/strong>, do dvoch skup\u00edn (op\u00e4\u0165 low-carb a low-fat), a z\u00e1rove\u0148 u nich zmen\u0161il ve\u013ekos\u0165 konzumovan\u00fdch porci\u00ed.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0160t\u00fadia trvala<strong>&nbsp;3 mesiace.<\/strong><\/li><li>Po troch mesiacoch&nbsp;<strong>schudla low-carb skupina 3,55 kg a low-fat skupina 0,92 kg.<\/strong><\/li><li>Rozdiely pova\u017eoval v\u00fdskumn\u00fd t\u00edm za \u0161tatisticky v\u00fdznamn\u00e9.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/zhubl-1124x751.jpg\" alt=\"V\u00fdsledky na low-carb a low-fat di\u00e9te\" class=\"wp-image-188066\" width=\"843\" height=\"563\" title=\"V\u00fdsledky na low-carb a low-fat di\u00e9te\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Klucovy_faktor_uspesnosti_low-carb_diety\"><\/span>K\u013e\u00fa\u010dov\u00fd faktor \u00faspe\u0161nosti low-carb di\u00e9ty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niektor\u00e9 \u0161t\u00fadie vykazuj\u00fa v\u00fdznamn\u00e9 rozdiely medzi low-fat a low-carb di\u00e9tou, in\u00e9 zas takmer zanedbate\u013en\u00e9. Aby sa v tom \u010dert vyznal! Pon\u00faka sa v\u0161ak jedno z mo\u017en\u00fdch vysvetlen\u00ed, ktor\u00e9 n\u00e1m pom\u00f4\u017ee odhali\u0165 pr\u00e1ca Fostra a jeho t\u00edmu, ktor\u00ed sk\u00famali 63 dospel\u00fdch po dobu jedn\u00e9ho roka.<span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00da\u010dastn\u00edci boli op\u00e4\u0165 rozdelen\u00ed do low-carb a low-fat skup\u00edn.<\/li><li>\u0160t\u00fadia trvala rok, kontroln\u00e9 meranie sa v\u0161ak robilo po 3, 6 a 12 mesiacoch.<\/li><li><strong>Po 6 mesiacoch low-carb skupina schudla 7 % svojej telesnej hmotnosti, low-fat skupina 3 % svojej telesnej hmotnosti.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je v\u0161ak potrebn\u00e9 spomen\u00fa\u0165, \u017ee \u0161tatisticky&nbsp;<strong>v\u00fdznamn\u00e9 rozdiely medzi skupinami boli iba po troch a \u0161iestich mesiacoch, nie po roku.<\/strong><\/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\">Mohla v\u00fdsledky ovplyvni\u0165 doba trvania di\u00e9ty?<\/h3>\n\n\n\n<p>Nem\u00e1 zmysel tvrdi\u0165, \u017ee doba dr\u017eania di\u00e9ty je jedin\u00fdm k\u013e\u00fa\u010dov\u00fdm faktorom, ktor\u00fd ovplyv\u0148uje v\u00fdsledky. Na prv\u00fd poh\u013ead je v\u0161ak z bli\u017e\u0161ie presk\u00faman\u00fdch \u0161t\u00fadi\u00ed zrejm\u00e9, \u017ee sa \u0161tatisticky v\u00fdznamn\u00e9 rozdiely&nbsp;<strong>objavili iba v pr\u00edpade, ke\u010f di\u00e9ta trvala krat\u0161\u00ed \u010das (do pol roka).<\/strong>&nbsp;Pri rok trvaj\u00facich \u0161t\u00fadi\u00e1ch medzi skupinami neboli \u017eiadne v\u00fdznamn\u00e9 rozdiely.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toto kr\u00e1tkodob\u00e9 zn\u00ed\u017eenie hmotnosti m\u00f4\u017ee by\u0165 pri low-carb di\u00e9te sp\u00f4soben\u00e9 t\u00fdm, \u017ee d\u00f4jde k vy\u010derpaniu svalov\u00e9ho glykog\u00e9nu a&nbsp;<strong>zv\u00fd\u0161en\u00e9mu vylu\u010dovaniu vody.<\/strong>&nbsp;Je to v\u0161ak z\u00e1le\u017eitos\u0165 sk\u00f4r dn\u00ed, maxim\u00e1lne t\u00fd\u017ed\u0148ov. Potom doch\u00e1dza k adapt\u00e1ci\u00e1m, kedy sa za\u010d\u00edna tvori\u0165 glykog\u00e9n z nesacharidov\u00fdch zdrojov.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u013dudia, ktor\u00ed sa do n\u00edzkosacharidovej di\u00e9ty pustia, sa teda m\u00f4\u017eu u\u017e po nieko\u013ek\u00fdch d\u0148och te\u0161i\u0165 z \u00fabytku telesnej hmotnosti, ktor\u00fd je v\u0161ak z ve\u013ekej \u010dasti sp\u00f4soben\u00fd&nbsp;<strong>pr\u00e1ve ni\u017e\u0161\u00edm percentom vody v tele a vy\u010derpan\u00fdmi z\u00e1sobami glykog\u00e9nu,<\/strong>&nbsp;nie stratou tuku. Tento \u00fabytok m\u00f4\u017ee by\u0165 pokojne 2-3 kg. Pri prechode na svoj \u0161tandardn\u00fd pr\u00edjem sacharidov sa potom dostan\u00fa op\u00e4\u0165 na svoju v\u00e1hu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nepodcenujte_prijem_bielkovin\"><\/span>Nepodce\u0148ujte pr\u00edjem bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ci u\u017e sa rozhodnete pre low-carb, low-fat, alebo ak\u00e9ko\u013evek in\u00e9 stravovanie, nikdy nezab\u00fadajte na dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn, ktor\u00fd by sa mal naj\u010dastej\u0161ie&nbsp;<strong>pohybova\u0165 v rozmedz\u00ed 1,4-2 g\/kg telesnej hmotnosti.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa sna\u017e\u00edte schudn\u00fa\u0165, je \u017eiaduce dr\u017ea\u0165 sa sk\u00f4r odpor\u00fa\u010danej hornej hranice. D\u00f4vodom m\u00f4\u017ee by\u0165 napr\u00edklad aj vysok\u00fd termick\u00fd efekt bielkov\u00edn. Z dlhodob\u00e9ho h\u013eadiska v\u0161ak m\u00f4\u017ee ovplyvni\u0165 aj \u00faspe\u0161nos\u0165 low-carb \u010di low-fat di\u00e9ty.<\/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\"><span class=\"ez-toc-section\" id=\"Ako_funguje_termicky_efekt\"><\/span>Ako funguje termick\u00fd efekt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Termick\u00fd efekt je energia, ktor\u00fa mus\u00ed na\u0161e telo vyda\u0165 pri tr\u00e1ven\u00ed a metaboliz\u00e1cii danej makro\u017eiviny. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>TEF sacharidov: 5\u201310 %<\/strong><\/li><li><strong>TEF tuku: 0\u20133 %<\/strong><\/li><li><strong>TEF bielkov\u00edn: 15\u201330 %<\/strong><\/li><\/ul>\n\n\n\n<p>Viac o fungovan\u00ed termick\u00e9ho efektu si m\u00f4\u017eete pre\u010d\u00edta\u0165 aj v \u010dl\u00e1nku&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/negativne-kalorie-mytus-alebo-idealny-sposob-ako-schudnut\/\">Negat\u00edvne kal\u00f3rie \u2013 m\u00fdtus alebo ide\u00e1lny sp\u00f4sob ako schudn\u00fa\u0165?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teraz si na uk\u00e1\u017ekovom pr\u00edjme 2000 kcal u osoby s hmotnos\u0165ou 70 kg (hovorme mu napr\u00edklad Jo\u017eko) uk\u00e1\u017eeme, ako&nbsp;<strong>ve\u013ek\u00fa \u00falohu m\u00f4\u017ee za rok zohra\u0165 rozdiel v pr\u00edjme sacharidov a tukov v strave<\/strong>&nbsp;pri kon\u0161tantnom pr\u00edjme bielkov\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri v\u0161etk\u00fdch makro\u017eivin\u00e1ch budeme pracova\u0165 s priemernou hodnotou termick\u00e9ho efektu:&nbsp;<strong>bielkoviny 22,5 %, sacharidy 7,5 %, tuk 1,5 %.<\/strong>&nbsp;V oboch pr\u00edpadoch budeme po\u010d\u00edta\u0165 s pr\u00edjmom bielkov\u00edn 1,8 g\/kg TH.<\/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\">1. Low-carb strava<\/h3>\n\n\n\n<p>V tomto pr\u00edpade si Jo\u017eko rozdelil makro\u017eiviny takto:&nbsp;<strong>B 126 g (504 kcal), S 100 g (400 kcal), T 122 g (1 098 kcal).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za rok Jo\u017eko zje:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>45 990 g bielkov\u00edn (183 960 kcal), termick\u00fdm efektom sp\u00e1li&nbsp;<strong>41 391 kcal<\/strong><\/li><li>36 500 g sacharidov (146 000 kcal), termick\u00fdm efektom sp\u00e1li<strong>&nbsp;10 950 kcal<\/strong><\/li><li>44 530 g tuku (400 770 kcal), termick\u00fdm efektom sp\u00e1li&nbsp;<strong>6 012 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Celkov\u00fd ro\u010dn\u00fd termick\u00fd efekt na low-carb strave je v na\u0161om pr\u00edpade 58 353 kcal,<\/strong>&nbsp;\u010do zodpoved\u00e1 sp\u00e1leniu pribli\u017ene 7,6 kg \u010dist\u00e9ho tuku.<\/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\">2. Low-fat strava<\/h3>\n\n\n\n<p>V tomto pr\u00edpade si Jo\u017eko rozdelil makro\u017eiviny takto:&nbsp;<strong>B 126 g (504 kcal), S 300 g (1200 kcal), T 33 g (297 kcal).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za rok Jo\u017eko zje:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>45 990 g bielkov\u00edn (183 960 kcal), termick\u00fdm efektom sp\u00e1li&nbsp;<strong>41 391 kcal<\/strong><\/li><li>109 500 g sacharidov (438 000 kcal), termick\u00fdm efektom sp\u00e1li<strong>&nbsp;32 850 kcal<\/strong><\/li><li>12 045 g tuku (108 405 kcal), termick\u00fdm efektom sp\u00e1li&nbsp;<strong>1626 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Celkov\u00fd ro\u010dn\u00fd termick\u00fd efekt na low-fat strave je v na\u0161om pr\u00edpade 75 867 kcal,<\/strong>&nbsp;\u010do zodpoved\u00e1 sp\u00e1leniu pribli\u017ene 9,85 kg \u010dist\u00e9ho tuku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z uveden\u00fdch v\u00fdpo\u010dtov je na prv\u00fd poh\u013ead vidie\u0165&nbsp;<strong>rozdiel v termickom efekte medzi low-carb a low-fat stravou, a to v prospech low-fat stravy.<\/strong>&nbsp;Ot\u00e1zkou v\u0161ak zost\u00e1va, do akej miery by boli tieto v\u00fdsledky ovplyvnen\u00e9 \u010fal\u0161\u00edmi faktormi. Neh\u013eadiac na to, \u017ee takto n\u00edzky pr\u00edjem tuku m\u00f4\u017ee u mu\u017eov i \u017eien&nbsp;<strong>naru\u0161i\u0165 hormon\u00e1lne prostredie.<\/strong>&nbsp;Rozumnej\u0161\u00edm rie\u0161en\u00edm je preto ustr\u00e1\u017ei\u0165 si dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn, preto\u017ee tie maj\u00fa termick\u00fd efekt najvy\u0161\u0161\u00ed, a jes\u0165 stravu, ktor\u00e1 v\u00e1m bude dlhodobo vyhovova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak neviete, ako doplni\u0165 bielkoviny, m\u00f4\u017eete si pom\u00f4c\u0165 napr\u00edklad&nbsp;<strong><a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\">srv\u00e1tkov\u00fdm prote\u00ednom<\/a><\/strong>&nbsp;alebo sa in\u0161pirova\u0165 na\u0161\u00edm&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\">\u010dl\u00e1nkom o zdrojoch bielkov\u00edn<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/protein-1124x749.jpg\" alt=\"Pr\u00edjem bielkov\u00edn pri chudnut\u00ed\" class=\"wp-image-188080\" width=\"843\" height=\"562\" title=\"Pr\u00edjem bielkov\u00edn pri chudnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein.jpg 1700w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aka_dieta_je_najlepsia_na_chudnutie\"><\/span>Ak\u00e1 di\u00e9ta je najlep\u0161ia na chudnutie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak by sme mali hovori\u0165 o tom, ktor\u00fd sp\u00f4sob stravovania je najefekt\u00edvnej\u0161\u00ed, pon\u00faka sa univerz\u00e1lna odpove\u010f. Je to ten, ktor\u00fd pre v\u00e1s bude dlhodobo udr\u017eate\u013en\u00fd. Ke\u010f je niekto milovn\u00edk pe\u010diva, cestov\u00edn a ry\u017ee, pravdepodobne pre neho&nbsp;<strong>low-carb stravovanie nebude optim\u00e1lne.<\/strong>&nbsp;Ak v\u00e1s k low-carb l\u00e1ka predstava, \u017ee budete r\u00fdchlo chudn\u00fa\u0165, myslite v\u017edy na to, \u017ee telo sa najprv zbavuje vody z d\u00f4vodu vy\u010derpan\u00e9ho svalov\u00e9ho glykog\u00e9nu. Pokia\u013e m\u00e1te po troch d\u0148och na low-carb strave o 2 kg menej, ur\u010dite ste&nbsp;<strong>neschudli 2 kg tuku, ale zaru\u010dene ste stratili 2 kg vody.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste sa rozhodli, \u017ee chcete po lete zhodi\u0165 p\u00e1r k\u00edl, odpor\u00fa\u010dame za\u010da\u0165 t\u00fdm, \u017ee si&nbsp;<strong>nastav\u00edte dostato\u010dn\u00fd pr\u00edjem&nbsp;<a href=\"http:\/\/xn--ak%20ste%20sa%20rozhodli%2C%20e%20chcete%20po%20lete%20zhodi%20pr%20kl%2C%20odporame%20zaa%20tm%2C%20e%20si%20nastavte%20dostaton%20prjem%20bielkovn%2C%20ktor%20me%20dosahova%20a%20k%20hornej%20odporanej%20hranici%20%282g%20-o4r32ombsn93ngybrdr0afb5a708aia5b3e677i9a0gz42ajc6cr\/%20kg%20TH).%20Z%C3%A1rove%C5%88%20je%20potrebn%C3%A9%20ma%C5%A5%20na%20pam%C3%A4ti,%20%C5%BEe%20rovnicu%20pr%C3%ADjem-v%C3%BDdaj%20neoklamete.%20Ak%20sa%20budete%20dr%C5%BEa%C5%A5%20v%20kalorickom%20deficitu,%20je%20u%C5%BE%20len%20na%20v%C3%A1s,%20ako%20si%20pohr%C3%A1te%20s%20pr%C3%ADjmom%20sacharidov%20a%20tukov.%20Ich%20pomer%20si%20ale%20nastavujte%20v%C5%BEdy%20tak,%20aby%20pre%20v%C3%A1s%20chudnutie%20bolo%20pr%C3%ADjemn%C3%A9%20a%20nemuseli%20ste%20si%20%C3%BAplne%20odopiera%C5%A5%20v%C5%A1etky%20potraviny,%20ktor%C3%A9%20m%C3%A1te%20radi.%20Jedine%20tak%20m%C3%B4%C5%BEete%20dosiahnu%C5%A5%20svoje%20vysn%C3%ADvan%C3%BDch%20cie%C4%BEov.\">bielkov\u00edn<\/a><\/strong>, ktor\u00fd sa m\u00f4\u017ee pribli\u017eova\u0165 a\u017e k hornej odpor\u00fa\u010danej hranici (2 g\/kg TH). Z\u00e1rove\u0148 treba ma\u0165 na pam\u00e4ti, \u017ee rovnicu pr\u00edjem-v\u00fddaj neoklamete. Ak sa budete dr\u017ea\u0165 v kalorickom deficite, je u\u017e len na v\u00e1s, ako sa pohr\u00e1te s pr\u00edjmom sacharidov a tukov. Ich pomer si ale nastavujte v\u017edy tak, aby pre v\u00e1s&nbsp;<strong>chudnutie bolo pr\u00edjemn\u00e9 a nemuseli ste si \u00faplne odopiera\u0165<\/strong>&nbsp;v\u0161etky potraviny, ktor\u00e9 m\u00e1te radi. Jedine tak m\u00f4\u017eete&nbsp;<strong>dosiahnu\u0165 svoje vysn\u00edvan\u00e9 ciele.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok u\u017eito\u010dn\u00fd a pomohol v\u00e1m objasni\u0165&nbsp;<strong>problematiku n\u00edzkosacharidov\u00e9ho a n\u00edzkotu\u010dn\u00e9ho stravovania?<\/strong>&nbsp;Ak \u00e1no, zdie\u013eajte ho medzi svojich priate\u013eov, a pom\u00f4\u017ete im tak dosiahnu\u0165 vyt\u00fa\u017een\u00e9 ciele.<\/p>\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\/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\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>Low-carb alebo low-fat? V tomto \u010dl\u00e1nku sa bli\u017e\u0161ie pozrieme na tieto typy stravovania, a tie\u017e sa kone\u010dne dozvieme, ak\u00e1 di\u00e9ta je najlep\u0161ia na chudnutie.<\/p>\n","protected":false},"author":100,"featured_media":190696,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6119,6055,6082],"filter_section":[],"filter_attribute":[13036],"class_list":{"0":"post-290647","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-low-carb","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-diety-a-vyzivove-smery","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Low-carb vs. low-fat: \u010co je lep\u0161ie na chudnutie? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chudne sa lep\u0161ie s low-carb alebo low-fat di\u00e9tou? 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