{"id":291817,"date":"2021-03-05T14:20:00","date_gmt":"2021-03-05T13:20:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=291817"},"modified":"2021-09-02T14:25:52","modified_gmt":"2021-09-02T12:25:52","slug":"niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/","title":{"rendered":"Niska razina ugljikohidrata ili niska razina masno\u0107e: \u0160to je u\u010dinkovitije za gubitak kilograma?"},"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\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#Sto_je_s_unosenjem_potrebnih_makronutrijenata_na_dijeti_s_malo_masnoca_i_ugljikohidrata\" title=\"\u0160to je s uno\u0161enjem potrebnih makronutrijenata na dijeti s malo masno\u0107a i ugljikohidrata?\">\u0160to je s uno\u0161enjem potrebnih makronutrijenata na dijeti s malo masno\u0107a i ugljikohidrata?<\/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\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#Nisko-ugljikohidratna_dijeta_ili_nisko-masna_dijeta_Sto_je_ucinkovitije_za_gubitak_kilograma\" title=\"Nisko-ugljikohidratna dijeta ili nisko-masna dijeta: \u0160to je u\u010dinkovitije za gubitak kilograma?\">Nisko-ugljikohidratna dijeta ili nisko-masna dijeta: \u0160to je u\u010dinkovitije za gubitak kilograma?<\/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\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#Kako_je_izgledala_prehrana_sudionika\" title=\"Kako je izgledala prehrana sudionika?\">Kako je izgledala prehrana sudionika?<\/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\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#Kakve_je_rezultate_dalo_godisnje_pracenje\" title=\"Kakve je rezultate dalo godi\u0161nje pra\u0107enje?\">Kakve je rezultate dalo godi\u0161nje pra\u0107enje?<\/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\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#Znacajne_razlike_medu_ovakvim_dijetama_nisu_dokazane_ni_u_drugim_istrazivanjima\" title=\"Zna\u010dajne razlike me\u0111u ovakvim dijetama nisu dokazane ni u drugim istra\u017eivanjima\">Zna\u010dajne razlike me\u0111u ovakvim dijetama nisu dokazane ni u drugim istra\u017eivanjima<\/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\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#Mozemo_li_izgubiti_vise_kilograma_unoseci_malo_ugljikohidrata\" title=\"Mo\u017eemo li izgubiti vi\u0161e kilograma unose\u0107i malo ugljikohidrata?\">Mo\u017eemo li izgubiti vi\u0161e kilograma unose\u0107i malo ugljikohidrata?<\/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\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#Kljucni_cimbenik_uspjeha_prehrane_s_malo_ugljikohidrata\" title=\"Klju\u010dni \u010dimbenik uspjeha prehrane s malo ugljikohidrata\">Klju\u010dni \u010dimbenik uspjeha prehrane s malo ugljikohidrata<\/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\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#Ne_podcjenjujte_unos_proteina\" title=\"Ne podcjenjujte unos proteina\">Ne podcjenjujte unos proteina<\/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\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#Kako_djeluje_termicki_ucinak\" title=\"Kako djeluje termi\u010dki u\u010dinak?\">Kako djeluje termi\u010dki u\u010dinak?<\/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\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#Koja_je_prehrana_najbolja_za_gubitak_kilograma\" title=\"Koja je prehrana najbolja za gubitak kilograma?\">Koja je prehrana najbolja za gubitak kilograma?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>S hladnijim jesenskim vremenom mnogi ljudi osje\u0107aju olak\u0161anje. Sezona bikinija je gotova i napokon je do\u0161ao trenutak kada se mo\u017eemo umotati u veste i prekriti vi\u0161ak kilograma u trapericama. Me\u0111utim, razo\u010daranje se mo\u017ee dogoditi onog trenutka kad saznate da d\u017eemper vi\u0161e nije toliko prevelik, a hla\u010de su pomalo i uske \u2026<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uobi\u010dajeni ljetni ro\u0161tilji upotpunjeni alkoholom jednostavno su \u201cnaplatili svoje\u201d, zato je vrijeme da se dodatno pozabavite svojom te\u017einom.<strong>&nbsp;Ali,&nbsp;<\/strong><strong>odakle po\u010deti?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prvo guglate kako brzo smr\u0161avjeti. U tom vam trenutku iska\u010du bezbrojne dijete, a vi ne znate za koju biste se prvo odlu\u010dili. Zato \u0107emo u dana\u0161njem \u010dlanku pobli\u017ee prou\u010diti dvije od njih, a to su nisko-ugljikohidratna dijeta i nisko-masna dijeta. Na kraju otkrivamo<strong>&nbsp;koja je dijeta naju\u010dinkovitija.<\/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=\"Sto_je_s_unosenjem_potrebnih_makronutrijenata_na_dijeti_s_malo_masnoca_i_ugljikohidrata\"><\/span>\u0160to je s uno\u0161enjem potrebnih makronutrijenata na dijeti s malo masno\u0107a i ugljikohidrata?<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. Nisko-masna prehrana<\/h3>\n\n\n\n<p>Ovo je stil prehrane u kojem poku\u0161avate \u0161to vi\u0161e reducirati unos masti. Maksimalni unos masti, koje sugeriraju neke od \u201cnisko-masnih studija\u201d, podrazumijeva&nbsp;<strong>do 20% ukupnog dnevnog unosa energije.<\/strong>&nbsp;Me\u0111utim, postoje i studije nisko-masnog koncepta koje dozvoljavaju unos masti \u010dak do 30% od ukupnog unosa energije.&nbsp;<span 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. Nisko-ugljikohidratna prehrana<\/h3>\n\n\n\n<p>Ovaj stil prehrane slijedi odre\u0111eno ograni\u010denje unosa ugljikohidrata u na\u0161oj prehrani. Takva vrsta prehrane mo\u017ee se podijeliti u tri faze ovisno o slo\u017eenosti ograni\u010davanja ugljikohidrata.&nbsp;<span 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><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ketogena-dijeta-istina-o-mrsavljenju-bez-ugljikohidrata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ketogena dijeta<\/strong><\/a>&nbsp;<strong>s vrlo niskim udjelom ugljikohidrata<\/strong>&nbsp;\u2013 unos ugljikohidrata mora biti u rasponu od 20-50 grama ili mora \u010diniti manje od 10% prehrane koja sadr\u017ei 2.000 kcal dnevno, bez obzira na to ulazite li u ketozu (stanje u kojem tijelo ve\u0107inu svoje energije dobiva iz masti, a ne iz ugljikohidrata).<\/li><li><strong>Dijeta s malim udjelom ugljikohidrata<\/strong>&nbsp;\u2013 unos ugljikohidrata u prehrani mora biti manji od 130 grama dnevno ili mora biti manji od 26% ukupnog dnevnog unosa.<\/li><li><strong>Umjerena dijeta s malo ugljikohidrata<\/strong>&nbsp;\u2013 ugljikohidrati \u010dine 26-45% ukupnog dnevnog unosa energije.<\/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=\"Kako izgubiti kilograme na dijeti s malo ugljikohidrata\" title=\"Kako izgubiti kilograme na dijeti s malo ugljikohidrata\"\/><\/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=\"Nisko-ugljikohidratna_dijeta_ili_nisko-masna_dijeta_Sto_je_ucinkovitije_za_gubitak_kilograma\"><\/span>Nisko-ugljikohidratna dijeta ili nisko-masna dijeta: \u0160to je u\u010dinkovitije za gubitak kilograma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Primjerice, nedavna studija dr. Gardnera poku\u0161ala je usporediti u\u010dinke&nbsp;<strong>nisko-ugljikohidratnih dijeta i nisko-masnih dijeta<\/strong>&nbsp;na gubitak masno\u0107e, nazivaju\u0107i ih \u201cdijetalnom polemikom\u201d.&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>Njegov je rad bio iznimka jer je ispitanike pratio tijekom cijele godine, provjeravao njihovu proporcionalnost s odre\u0111enim unosom pojedinih makronutrijenata, a tako\u0111er je uzimao u obzir i genotipove sudionika (genetska oprema za koju je pretpostavio da bi mogla utjecati na uspjeh mr\u0161avljenja ). Sveukupno, pojedinci su bili&nbsp;<strong>podijeljeni u 15 genotipova<\/strong>&nbsp;(5 nisko-masnih, 9 nisko-ugljikohidratnih i 1 neutralni).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U istra\u017eivanju je sudjelovalo ukupno&nbsp;<strong>609 osoba (263 mu\u0161karca i 346 \u017eena)<\/strong>&nbsp;<strong>bez zdravstvenih problema.<\/strong>&nbsp;Oni su nasumi\u010dno izabrani i podijeljeni u skupine koje su konzumirale prehranu s malo ugljikohidrata, odnosno prehranu s malo masno\u0107a. Pojedina\u010dni sudionici imali su 18-50 godina, a BMI im se kretao od 28-40, tj. Negdje izme\u0111u prekomjerne te\u017eine i pretilosti 2. stupnja. <span 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>Istra\u017eiva\u010dki tim usredoto\u010dio se na:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>promjena te\u017eine sudionika<\/li><li>odnos izme\u0111u na\u010dina prehrane i odre\u0111enog genotipa<\/li><li>odnos odre\u0111ene prehrane i lu\u010denja inzulina<\/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=\"Kako_je_izgledala_prehrana_sudionika\"><\/span>Kako je izgledala prehrana sudionika?<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>Tijekom <strong>prvog mjeseca<\/strong> istra\u017eiva\u010di su poku\u0161ali bolje upoznati sudionike studije. U tom su se razdoblju pojedinci dr\u017eali svog uobi\u010dajenog re\u017eima. Do tada su konzumirali hranu na koju su navikli i vje\u017ebali kao i prije.<\/li><li>Sljede\u0107a dva mjeseca <strong>skupina s niskim udjelom masti unosila je 20 grama masti dnevno<\/strong> (stroga dijeta s niskim udjelom masti), a <strong>skupina s niskim udjelom ugljikohidrata unosila je 20 grama ugljikohidrata<\/strong> dnevno (ketogena prehrana).<\/li><li>Nakon dva mjeseca od sudionika se zatra\u017eilo da pove\u0107aju unos masno\u0107a i ugljikohidrata na <strong>minimum koji bi im mogao biti dugoro\u010dno odr\u017eiv<\/strong>. Sljede\u0107eg mjeseca skupina s malo masno\u0107a konzumirala je pribli\u017eno 42 grama masti dnevno, a skupina s niskim udjelom ugljikohidrata manje od 97 grama ugljikohidrata dnevno.<\/li><li>Sudionici studije <strong>nisu imali jasno definiran kalorijski unos, ali im je nalo\u017eeno da pove\u0107aju unos povr\u0107a<\/strong>, te da smanje dodani \u0161e\u0107er, rafinirano bra\u0161no i trans-masti.<\/li><li>Istodobno, sudionici su se trebali <strong>usredoto\u010diti na uzimanje cjelovitih namirnica<\/strong> poput <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161astih plodova,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vo\u0107a<\/a>, povr\u0107a, <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" aria-label=\"sjemenki (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sjemenki<\/a>, mahunarki itd., budu\u0107i da su bogate hranjivim sastojcima. Tako\u0111er su trebali <strong>smanjiti industrijski prera\u0111enu hranu.<\/strong><\/li><li>Tijekom studije, istra\u017eiva\u010di su izvr\u0161ili ukupno 12 kontrola (tzv. 24-satni prekid dijete (24HR)), nadgledaju\u0107i <strong>dnevne unose kod sudionika u posljednja 24 sata<\/strong>, pitaju\u0107i ih o konzumaciji odre\u0111ene hrane i pi\u0107a.<\/li><li>Pridr\u017eavanje prehrambenih navika<strong> potvr\u0111eno je promjenama masno\u0107a (lipida) u krvi<\/strong> koje su specifi\u010dne za odre\u0111eni stil prehrane.<\/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=\"\u0160to jesti kod dijete s malo ugljikohidrata i s malo masno\u0107a\" title=\"\u0160to jesti kod dijete s malo ugljikohidrata i s malo masno\u0107a\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Sudionici su tijekom studije podvrgnuti testu tolerancije na glukozu. To je uklju\u010divalo&nbsp;<strong>mjerenje koncentracije inzulina<\/strong>&nbsp;30 minuta nakon konzumiranja 75 g glukoze. Na taj su na\u010din istra\u017eiva\u010di testirali kako metabolizam ugljikohidrata reagira na prehranu. Vi\u0161e informacija o tome kako inzulin djeluje u na\u0161im tijelima mo\u017eete prona\u0107i i u \u010dlanku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/osjetljivost-na-inzulin-kako-ga-povecati-i-sprijeciti-otpornost-na-inzulin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Osjetljivost na inzulin \u2013 kako ga pove\u0107ati i sprije\u010diti otpornost na inzulin.<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako bi pratili promjene, istra\u017eiva\u010di su provodili redovita mjerenja na samom po\u010detku, te&nbsp;<strong>u 3., 6. i 12. mjesecu.<\/strong><\/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=\"28936,28324,44248,46435,53719,5331,5968,5383,5380,53647,53080,49954,53113,36964,38920,54931,39070\" ><\/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\"><span class=\"ez-toc-section\" id=\"Kakve_je_rezultate_dalo_godisnje_pracenje\"><\/span>Kakve je rezultate dalo godi\u0161nje pra\u0107enje?<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\">Prosje\u010dni unos makronutrijenata i kona\u010dni gubitak kilograma<\/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\">VRSTA PREHRANE<\/th><th class=\"has-text-align-center\" data-align=\"center\">UNOS UGLJIKOHIDRATA<\/th><th class=\"has-text-align-center\" data-align=\"center\">UNOS MASTI<\/th><th class=\"has-text-align-center\" data-align=\"center\">UNOS PROTEINA<\/th><th class=\"has-text-align-center\" data-align=\"center\">GUBITAK TE\u017dINE<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Nisko-masno<\/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\">Nisko-ugljikohidratno<\/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>Razlika u izgubljenim kilogramima izme\u0111u pojedinih skupina bila je<strong>&nbsp;samo 0,7 kg<\/strong>, \u0161to istra\u017eiva\u010di nisu smatrali statisti\u010dki zna\u010dajnom razlikom.<\/li><li>Nije potvr\u0111ena ni po\u010detna pretpostavka da \u0107e pripadnici odre\u0111enog genotipa, koji im je trebao pomo\u0107i u mr\u0161avljenju, posti\u0107i bolje rezultate.<\/li><li>Tako\u0111er ni izlu\u010divanje inzulina nije imalo zna\u010dajan utjecaj na gubitak kilograma<\/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=\"Znacajne_razlike_medu_ovakvim_dijetama_nisu_dokazane_ni_u_drugim_istrazivanjima\"><\/span>Zna\u010dajne razlike me\u0111u ovakvim dijetama nisu dokazane ni u drugim istra\u017eivanjima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sli\u010dne rezultate dobio je i Dr. Hu i njegov tim, koji su se tako\u0111er usredoto\u010dili na vezu izme\u0111u spomenutih dijeta (s malo ugljikohidrata, s malo masno\u0107a) i gubitka kilograma. Istra\u017eivanje je tako\u0111er trajalo godinu dana i u njemu je sudjelovalo 148 odraslih osoba.&nbsp;<span 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>Skupina s niskim udjelom ugljikohidrata trebala je&nbsp;<strong>jesti manje od 40 grama ugljikohidrata dnevno.<\/strong><\/li><li><strong>Kod grupe s malo masno\u0107a, udio masti trebao je \u010diniti manje od 30% ukupnog dnevnog unosa<\/strong>, a manje od 7% unosa trebalo bi dolaziti iz zasi\u0107enih masti.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A rezultati? Skupina s niskim udjelom ugljikohidrata izgubila je u prosjeku&nbsp;<strong>2,2 kg<\/strong>&nbsp;<strong>i 1,1% tjelesnih masno\u0107a tijekom godine<\/strong>, uz to, grupni omjer mi\u0161i\u0107ne mase pove\u0107ao se za 1,3%. U prehrambenoj skupini s niskim udjelom masti nisu izmjerene promjene u te\u017eini, postotku tjelesnih masno\u0107a ili porastu mi\u0161i\u0107a. Opet, ove se razlike nisu smatrale statisti\u010dki zna\u010dajnima.<\/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=\"Mozemo_li_izgubiti_vise_kilograma_unoseci_malo_ugljikohidrata\"><\/span>Mo\u017eemo li izgubiti vi\u0161e kilograma unose\u0107i malo ugljikohidrata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Me\u0111utim, pogledajmo studije koje ukazuju na statisti\u010dki zna\u010dajne razlike u gubitku te\u017eine izme\u0111u skupina s malo ugljikohidrata i s malo masno\u0107a, i to u korist&nbsp;<strong>ve\u0107eg gubitka kilograma na dijeti s niskim udjelom ugljikohidrata.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za po\u010detak mo\u017eemo spomenuti istra\u017eivanje Halyburton i njezina tima. Ispitivali su u\u010dinkovitost dviju dijeta&nbsp;<strong>u skupini od 93 pretile osobe.<\/strong>&nbsp;<span 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>Studija je trajala&nbsp;<strong>8 tjedana.<\/strong><\/li><li>Sudionici su bili podijeljeni u dvije prehrambene skupine (s malo ugljikohidrata ili s malo masno\u0107a), obje su skupine imale ni\u017ei unos kalorija nego \u0161to su ina\u010de navikle, konkretno su konzumirale istih 6000 KJ.<\/li><li>Nakon osam tjedana,&nbsp;<strong>skupina s niskim udjelom ugljikohidrata izgubila je 7,8 kg, a skupina s malo masti izgubila je 6,4 kg.<\/strong><\/li><li>Istra\u017eiva\u010dki tim smatrao je da su razlike statisti\u010dki zna\u010dajne.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er su postojale statisti\u010dki zna\u010dajne razlike u gubitku kilograma izme\u0111u dviju dijeta s Daly-em i njegovim timom.&nbsp;<strong>Podijelio je 102 osobe koje su imale dijabetes tipa 2 u dvije skupine<\/strong>&nbsp;(opet s malo ugljikohidrata i s malo masno\u0107a), a istodobno je smanjio i veli\u010dinu konzumiranih porcija.&nbsp;<span 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>Studija je trajala&nbsp;<strong>3 mjeseca.<\/strong><\/li><li>Nakon tri mjeseca&nbsp;<strong>\u201cnisko-ugljikohidratna\u201d skupina izgubila je 3,55 kg, a \u201cnisko-masna\u201d skupina 0,92 kg.<\/strong><\/li><li>Istra\u017eiva\u010dki tim smatrao je da su razlike statisti\u010dki zna\u010dajne.<\/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=\"Rezultati prehrane s malo ugljikohidrata i s malo masno\u0107a\" class=\"wp-image-188066\" width=\"843\" height=\"563\" title=\"Rezultati prehrane s malo ugljikohidrata i s malo masno\u0107a\" 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=\"Kljucni_cimbenik_uspjeha_prehrane_s_malo_ugljikohidrata\"><\/span>Klju\u010dni \u010dimbenik uspjeha prehrane s malo ugljikohidrata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neke studije pokazuju zna\u010dajne razlike izme\u0111u prehrane s niskim udjelom masno\u0107a i prehrane s niskim udjelom ugljikohidrata, dok su druge gotovo zanemarive. Kako netko mo\u017ee znati! Me\u0111utim, nudi se jedno mogu\u0107e obja\u0161njenje koje \u0107e nam pomo\u0107i da otkrijemo rad Fostera i njegovog tima koji su pratili 63 odrasle osobe tijekom jedne godine.&nbsp;<span style=\"color: #ff6600;\">[8]<\/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>Sudionici su ponovno podijeljeni u skupine s malo ugljikohidrata i s malo masno\u0107a.<\/li><li>Istra\u017eivanje je trajalo godinu dana, ali su kontrolna mjerenja poduzeta nakon 3, 6 i 12 mjeseci.<\/li><li><strong>Nakon 6 mjeseci skupina s niskim udjelom ugljikohidrata izgubila je 7% tjelesne te\u017eine, a skupina s niskim udjelom masno\u0107a 3% od ukupne tjelesne te\u017eine.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, trebalo bi napomenuti da su statisti\u010dki zna\u010dajne razlike me\u0111u skupinama postojale ve\u0107<strong>&nbsp;nakon tri i \u0161est mjeseci, a ne nakon godinu dana.<\/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\">Mo\u017ee li trajanje dijete utjecati na rezultate?<\/h3>\n\n\n\n<p>Nema smisla re\u0107i da je vremenski period dijete jedini klju\u010dni \u010dimbenik koji utje\u010de na rezultate.&nbsp;<strong>Na prvi pogled, me\u0111utim, iz niza studija jasno je da su se statisti\u010dki zna\u010dajne razlike pojavile samo ako je dijeta trajala kra\u0107e vrijeme (do pola godine).<\/strong>&nbsp;U jednogodi\u0161njim studijama nije bilo zna\u010dajnih razlika izme\u0111u testiranih skupina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj kratkotrajni gubitak kilograma u prehrani s niskim udjelom ugljikohidrata mo\u017ee biti posljedica razgradnje glikogena u mi\u0161i\u0107ima i&nbsp;<strong>pove\u0107anog izlu\u010divanja vode<\/strong>. Me\u0111utim, pitanje je dana, najvi\u0161e tjedana. Tada se odvijaju adaptacije kada se glikogen po\u010dinje stvarati iz nesaharidnih izvora.&nbsp;<span 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>Dakle, ljudi koji zapo\u010dnu dijetu s niskim udjelom ugljikohidrata mogu u\u017eivati \u200b\u200bu gubitku kilograma ve\u0107 nakon nekoliko dana, ali to je uglavnom zbog&nbsp;<strong>manjeg postotka vode<\/strong>&nbsp;u tijelu i&nbsp;<strong>iscrpljenih zaliha glikogena<\/strong>, a ne zapravo zbog gubitka masti. Taj gubitak mo\u017ee dosegnuti i 2-3 kg. Me\u0111utim, prilikom vra\u0107anja na uobi\u010dajeni unos ugljikohidrata, oni opet povrate svoju te\u017einu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ne_podcjenjujte_unos_proteina\"><\/span>Ne podcjenjujte unos proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bez obzira odlu\u010dite li se za prehranu s malo ugljikohidrata, s malo masno\u0107a ili za bilo koju drugu prehranu, nikada nemojte zaboraviti unositi dovoljno proteina, koji bi naj\u010de\u0161\u0107e trebali biti u&nbsp;<strong>rasponu od 1,4-2 g \/ kg po tjelesnoj te\u017eini.<\/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>Ako poku\u0161avate smr\u0161avjeti, po\u017eeljno je pridr\u017eavati se prethodno preporu\u010dene gornje granice. Razlog mo\u017ee biti, na primjer, visoki toplinski u\u010dinak bjelan\u010devina. Me\u0111utim, dugoro\u010dno gledano, to tako\u0111er mo\u017ee utjecati na uspjeh dijeta s niskim udjelom ugljikohidrata ili masno\u0107a.<\/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=\"Kako_djeluje_termicki_ucinak\"><\/span>Kako djeluje termi\u010dki u\u010dinak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Termi\u010dki u\u010dinak je energija koju na\u0161e tijelo mora potro\u0161iti tijekom probave i metabolizma odre\u0111enog makronutrijenta.<\/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 ugljikohidrata: 5-10%<\/strong><\/li><li><strong>TEF masti: 0\u20133%<\/strong><\/li><li><strong>TEF proteina: 15\u201330%<\/strong><\/li><\/ul>\n\n\n\n<p>Vi\u0161e o tome kako djeluje termi\u010dki u\u010dinak mo\u017eete pro\u010ditati i u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/negativne-kalorije-mit-ili-idealan-nacin-za-mrsavljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Negativne kalorije \u2013 mit ili idealan na\u010din za mr\u0161avljenje?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sada \u0107emo na uzorku od 2000 kcal za osobu te\u0161ku 70 kg (nazovimo ga Josip, na primjer) pokazati&nbsp;<strong>koliko veliku razliku mo\u017ee imati unos ugljikohidrata u odnosu na unos masti, pretpostavljaju\u0107i konstantni unos proteina tijekom godine .<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za sve makronutrijente radit \u0107emo s prosje\u010dnom vrijedno\u0161\u0107u toplinskog u\u010dinka:&nbsp;<strong>bjelan\u010devine 22,5%, ugljikohidrati 7,5%, masti 1,5%.<\/strong>&nbsp;U oba slu\u010daja o\u010dekujemo unos proteina od 1,8 g \/ kg BW.<\/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. Nisko-ugljikohidratna dijeta<\/h3>\n\n\n\n<p>U ovom je slu\u010daju Josip makronutrijente podijelio na sljede\u0107i na\u010din: proteini<strong>&nbsp;126 g (504 kcal), ugljikohidrati 100 g (400 kcal), masti 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 godinu dana Josip \u0107e potro\u0161iti:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>45 990 g proteina (183 960 kcal), sagorijeva&nbsp;<strong>41 391 kcal<\/strong>&nbsp;tijekom svog termi\u010dkog u\u010dinka.<\/li><li>36 500 g ugljikohidrata (146 000 kcal) sagorijeva&nbsp;<strong>10 950 kcal<\/strong>&nbsp;tijekom svog termi\u010dkog u\u010dinka.<\/li><li>44 530 g masti (400 770 kcal), sagorijeva&nbsp;<strong>6 012 kcal<\/strong>&nbsp;tijekom svog termi\u010dkog u\u010dinka.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U ovom slu\u010daju ukupni godi\u0161nji termi\u010dki u\u010dinak dok je na dijeti s niskim udjelom ugljikohidrata iznosi 58 353 kcal<\/strong>, \u0161to odgovara sagorijevanju pribli\u017eno 7,6 kg \u010diste masti.<\/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. Nisko-masna dijeta<\/h3>\n\n\n\n<p>U narednom slu\u010daju Josip je makronutrijente podijelio na sljede\u0107i na\u010din:&nbsp;<strong>P 126 g (504 kcal), U 300 g (1200 kcal), M 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 godinu dana Josip \u0107e potro\u0161iti:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>45 990 g proteina (183 960 kcal), sagorijeva&nbsp;<strong>41 391 kcal<\/strong>&nbsp;tijekom svog termi\u010dkog u\u010dinka.<\/li><li>109 500 g ugljikohidrata (438 000 kcal), sagorijeva&nbsp;<strong>32 850 kcal<\/strong>&nbsp;tijekom svog termi\u010dkog u\u010dinka.<\/li><li>12 045 g masti (108 405 kcal), sagorijeva&nbsp;<strong>1626 kcal<\/strong>&nbsp;tijekom svog termi\u010dkog u\u010dinka.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ukupni godi\u0161nji termi\u010dki u\u010dinak dok je na prehrani s niskim udjelom masti u ovom slu\u010daju iznosi 75 867 kca<\/strong>l, \u0161to odgovara sagorijevanju pribli\u017eno 9,85 kg \u010diste masti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz gornjih izra\u010duna, na prvi pogled razlika u toplinskom u\u010dinku izme\u0111u prehrane s malo ugljikohidrata i prehrane s niskim udjelom masno\u0107a, ide u korist prehrane s malo masno\u0107a. Me\u0111utim, ostaje pitanje u kojoj bi mjeri na ove rezultate utjecali neki drugi \u010dimbenici. Unato\u010d \u010dinjenici da takav unos s manje masno\u0107a mo\u017ee<strong>&nbsp;poremetiti hormonalna stanja i kod mu\u0161karaca i kod \u017eena.<\/strong>&nbsp;Stoga je razumnije rje\u0161enje osigurati dovoljan unos proteina, jer oni imaju najve\u0107i termi\u010dki u\u010dinak, i usredoto\u010diti se na prehranu koja \u0107e vam dugoro\u010dno odgovarati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ne znate kako nadopuniti proteine, mo\u017eete si pomo\u0107i, na primjer,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>proteinima sirutke<\/strong><\/a> ili inspiraciju prona\u0107i u na\u0161em <a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dlanku o izvorima proteina.<\/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=\"Unos proteina tijekom procesa mr\u0161avljenja\" class=\"wp-image-188080\" width=\"843\" height=\"562\" title=\"Unos proteina tijekom procesa mr\u0161avljenja\" 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=\"Koja_je_prehrana_najbolja_za_gubitak_kilograma\"><\/span>Koja je prehrana najbolja za gubitak kilograma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u0107emo raspravljati o tome koji je na\u010din prehrane naju\u010dinkovitiji, nudi se univerzalni odgovor. Onaj koji \u0107e vam dugoro\u010dno biti odr\u017eiv. Kad netko voli peciva, tjesteninu i ri\u017eu,&nbsp;<strong>malo ugljikohidrata vjerojatno ne\u0107e biti optimalno<\/strong>&nbsp;za njih. Ako \u017eelite brzo smr\u0161aviti uz malo ugljikohidrata, uvijek imajte na umu da se tijelo prvo rije\u0161i vode zbog osiroma\u0161enih glikogena u mi\u0161i\u0107ima. Ako nakon 2 dana dijete s malo ugljikohidrata imate 2 kg manje, sigurno niste izgubili 2 kg masno\u0107a, ali zajam\u010deno \u0107ete izgubiti 2 kg vode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste odlu\u010dili da \u017eelite izgubiti nekoliko kilograma nakon ljeta, <strong>preporu\u010dujemo da za po\u010detak odredite dovoljan unos <a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteina<\/a><\/strong> koji mo\u017ee biti vi\u0161i od preporu\u010dene gornje granice (2 g \/ kg TH). Istodobno, imajte na umu da ne\u0107ete mo\u0107i prevariti jednad\u017ebu prihoda i rashoda. Ako se dr\u017eite kalorijskog deficita, na vama je kako se \u201cigrati\u201d s unosom ugljikohidrata i masti. Me\u0111utim, uvijek postavite njihov omjer tako da vam <strong>skidanje kilograma bude ugodno i da sebi ne uskra\u0107ujete u potpunosti svu hranu koju volite.<\/strong> Samo tako mo\u017eete <strong>ostvariti svoje ciljeve iz snova.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smatrate li ovaj \u010dlanak korisnim i je li vam zaista pomogao u&nbsp;<strong>poja\u0161njavanju prehrane s niskim udjelom ugljikohidrata i prehrane s niskim udjelom masno\u0107a?<\/strong>&nbsp;Ako je tako, podijelite ga sa svojim prijateljima kako biste im pomogli da postignu svoje ciljeve.<\/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>Nisko-ugljikohidratno ili nisko-masno? U ovom \u0107emo \u010dlanku pobli\u017ee sagledati spomenute vrste dijeta i napokon nau\u010diti koja je prehrana najbolja za gubitak kilograma.<\/p>\n","protected":false},"author":100,"featured_media":190689,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6824,6368,7352,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-291817","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-low-carb-hr","9":"tag-mrsavljenje-hr","10":"tag-prehrana-hr","11":"tag-zdrav-nacin-zivota-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>Niska razina ugljikohidrata ili niska razina masno\u0107e: \u0160to je u\u010dinkovitije za gubitak kilograma? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Gubite li lak\u0161e kilograme dijetom s malo ugljikohidrata ili dijetom s malo masno\u0107a? Nau\u010dite kako se brzo, jednostavno i u\u010dinkovito rije\u0161iti suvi\u0161nih kilograma.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Niska razina ugljikohidrata ili niska razina masno\u0107e: \u0160to je u\u010dinkovitije za gubitak kilograma? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Gubite li lak\u0161e kilograme dijetom s malo ugljikohidrata ili dijetom s malo masno\u0107a? Nau\u010dite kako se brzo, jednostavno i u\u010dinkovito rije\u0161iti suvi\u0161nih kilograma.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-03-05T13:20:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-09-02T12:25:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/10\/low-carb-low-fat-diety-1-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Niska razina ugljikohidrata ili niska razina masno\u0107e: \u0160to je u\u010dinkovitije za gubitak kilograma?\",\"datePublished\":\"2021-03-05T13:20:00+00:00\",\"dateModified\":\"2021-09-02T12:25:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/\"},\"wordCount\":2522,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/low-carb-low-fat-diety-1-min.png\",\"keywords\":[\"low-carb\",\"mr\u0161avljenje\",\"prehrana\",\"zdrav na\u010din \u017eivota\"],\"articleSection\":[\"Kako smr\u0161avjeti\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/\",\"name\":\"Niska razina ugljikohidrata ili niska razina masno\u0107e: \u0160to je u\u010dinkovitije za gubitak kilograma? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/low-carb-low-fat-diety-1-min.png\",\"datePublished\":\"2021-03-05T13:20:00+00:00\",\"dateModified\":\"2021-09-02T12:25:52+00:00\",\"description\":\"Gubite li lak\u0161e kilograme dijetom s malo ugljikohidrata ili dijetom s malo masno\u0107a? Nau\u010dite kako se brzo, jednostavno i u\u010dinkovito rije\u0161iti suvi\u0161nih kilograma.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/low-carb-low-fat-diety-1-min.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/low-carb-low-fat-diety-1-min.png\",\"width\":1200,\"height\":630,\"caption\":\"Low-carb vs. low-fat: Co je lep\u0161\u00ed na hubnut\u00ed?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Niska razina ugljikohidrata ili niska razina masno\u0107e: \u0160to je u\u010dinkovitije za gubitak kilograma?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Niska razina ugljikohidrata ili niska razina masno\u0107e: \u0160to je u\u010dinkovitije za gubitak kilograma? - GymBeam Blog","description":"Gubite li lak\u0161e kilograme dijetom s malo ugljikohidrata ili dijetom s malo masno\u0107a? Nau\u010dite kako se brzo, jednostavno i u\u010dinkovito rije\u0161iti suvi\u0161nih kilograma.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/","og_type":"article","og_title":"Niska razina ugljikohidrata ili niska razina masno\u0107e: \u0160to je u\u010dinkovitije za gubitak kilograma? - GymBeam Blog","og_description":"Gubite li lak\u0161e kilograme dijetom s malo ugljikohidrata ili dijetom s malo masno\u0107a? Nau\u010dite kako se brzo, jednostavno i u\u010dinkovito rije\u0161iti suvi\u0161nih kilograma.","og_url":"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/","og_site_name":"GymBeam Blog","article_published_time":"2021-03-05T13:20:00+00:00","article_modified_time":"2021-09-02T12:25:52+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/10\/low-carb-low-fat-diety-1-min.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"Niska razina ugljikohidrata ili niska razina masno\u0107e: \u0160to je u\u010dinkovitije za gubitak kilograma?","datePublished":"2021-03-05T13:20:00+00:00","dateModified":"2021-09-02T12:25:52+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/"},"wordCount":2522,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/low-carb-low-fat-diety-1-min.png","keywords":["low-carb","mr\u0161avljenje","prehrana","zdrav na\u010din \u017eivota"],"articleSection":["Kako smr\u0161avjeti"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/","url":"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/","name":"Niska razina ugljikohidrata ili niska razina masno\u0107e: \u0160to je u\u010dinkovitije za gubitak kilograma? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/low-carb-low-fat-diety-1-min.png","datePublished":"2021-03-05T13:20:00+00:00","dateModified":"2021-09-02T12:25:52+00:00","description":"Gubite li lak\u0161e kilograme dijetom s malo ugljikohidrata ili dijetom s malo masno\u0107a? Nau\u010dite kako se brzo, jednostavno i u\u010dinkovito rije\u0161iti suvi\u0161nih kilograma.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/low-carb-low-fat-diety-1-min.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/low-carb-low-fat-diety-1-min.png","width":1200,"height":630,"caption":"Low-carb vs. low-fat: Co je lep\u0161\u00ed na hubnut\u00ed?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Niska razina ugljikohidrata ili niska razina masno\u0107e: \u0160to je u\u010dinkovitije za gubitak kilograma?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/291817","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=291817"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/291817\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/190689"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=291817"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=291817"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=291817"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=291817"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=291817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}