{"id":292846,"date":"2020-11-09T14:10:00","date_gmt":"2020-11-09T13:10:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=292846"},"modified":"2021-09-07T14:19:17","modified_gmt":"2021-09-07T12:19:17","slug":"low-carb-vs-low-fat-melyik-jobb-ha-fogyni-szeretnel","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/low-carb-vs-low-fat-melyik-jobb-ha-fogyni-szeretnel\/","title":{"rendered":"Low-carb vs. low-fat: melyik jobb, ha fogyni szeretn\u00e9l?"},"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.hu\/blog\/low-carb-vs-low-fat-melyik-jobb-ha-fogyni-szeretnel\/#Mi_a_helyzet_a_kulcsfontossagu_makrotapanyagok_bevitelevel_a_low-fat_es_a_low-carb_dieta_eseteben\" title=\"Mi a helyzet a kulcsfontoss\u00e1g\u00fa makrot\u00e1panyagok bevitel\u00e9vel a low-fat \u00e9s a low-carb di\u00e9ta eset\u00e9ben?\">Mi a helyzet a kulcsfontoss\u00e1g\u00fa makrot\u00e1panyagok bevitel\u00e9vel a low-fat \u00e9s a low-carb di\u00e9ta eset\u00e9ben?<\/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.hu\/blog\/low-carb-vs-low-fat-melyik-jobb-ha-fogyni-szeretnel\/#Alacsony_szenhidrat-_vagy_zsirtartalmu_dieta_melyik_hatekonyabb_ha_fogyni_szeretnenk\" title=\"Alacsony sz\u00e9nhidr\u00e1t- vagy zs\u00edrtartalm\u00fa di\u00e9ta: melyik hat\u00e9konyabb, ha fogyni szeretn\u00e9nk?\">Alacsony sz\u00e9nhidr\u00e1t- vagy zs\u00edrtartalm\u00fa di\u00e9ta: melyik hat\u00e9konyabb, ha fogyni szeretn\u00e9nk?<\/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.hu\/blog\/low-carb-vs-low-fat-melyik-jobb-ha-fogyni-szeretnel\/#Hogyan_nezett_ki_a_resztvevok_etrendje\" title=\"Hogyan n\u00e9zett ki a r\u00e9sztvev\u0151k \u00e9trendje\">Hogyan n\u00e9zett ki a r\u00e9sztvev\u0151k \u00e9trendje<\/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.hu\/blog\/low-carb-vs-low-fat-melyik-jobb-ha-fogyni-szeretnel\/#Milyen_eredmenyeket_hozott_az_eves_megfigyeles\" title=\"Milyen eredm\u00e9nyeket hozott az \u00e9ves megfigyel\u00e9s?\">Milyen eredm\u00e9nyeket hozott az \u00e9ves megfigyel\u00e9s?<\/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.hu\/blog\/low-carb-vs-low-fat-melyik-jobb-ha-fogyni-szeretnel\/#Mas_tanulmanyok_sem_mutatnak_jelentos_kulonbseget_a_dietak_kozott\" title=\"M\u00e1s tanulm\u00e1nyok sem mutatnak jelent\u0151s k\u00fcl\u00f6nbs\u00e9get a di\u00e9t\u00e1k k\u00f6z\u00f6tt\">M\u00e1s tanulm\u00e1nyok sem mutatnak jelent\u0151s k\u00fcl\u00f6nbs\u00e9get a di\u00e9t\u00e1k k\u00f6z\u00f6tt<\/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.hu\/blog\/low-carb-vs-low-fat-melyik-jobb-ha-fogyni-szeretnel\/#Tobbet_fogyhatunk_ha_a_low-carb_dietat_valasztjuk\" title=\"T\u00f6bbet fogyhatunk, ha a low-carb di\u00e9t\u00e1t v\u00e1lasztjuk\">T\u00f6bbet fogyhatunk, ha a low-carb di\u00e9t\u00e1t v\u00e1lasztjuk<\/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.hu\/blog\/low-carb-vs-low-fat-melyik-jobb-ha-fogyni-szeretnel\/#A_low-carb_dieta_sikeressegenek_kulcstenyezoje\" title=\"A low-carb di\u00e9ta sikeress\u00e9g\u00e9nek kulcst\u00e9nyez\u0151je\">A low-carb di\u00e9ta sikeress\u00e9g\u00e9nek kulcst\u00e9nyez\u0151je<\/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.hu\/blog\/low-carb-vs-low-fat-melyik-jobb-ha-fogyni-szeretnel\/#Ne_becsuld_ala_a_feherjebevitelt\" title=\"Ne becs\u00fcld al\u00e1 a feh\u00e9rjebevitelt\">Ne becs\u00fcld al\u00e1 a feh\u00e9rjebevitelt<\/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.hu\/blog\/low-carb-vs-low-fat-melyik-jobb-ha-fogyni-szeretnel\/#Hogyan_mukodik_a_termikus_hatas\" title=\"Hogyan m\u0171k\u00f6dik a termikus hat\u00e1s?\">Hogyan m\u0171k\u00f6dik a termikus hat\u00e1s?<\/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.hu\/blog\/low-carb-vs-low-fat-melyik-jobb-ha-fogyni-szeretnel\/#Melyik_dieta_a_legjobb_a_testsuly_csokkentesere\" title=\"Melyik di\u00e9ta a legjobb a tests\u00faly cs\u00f6kkent\u00e9s\u00e9re?\">Melyik di\u00e9ta a legjobb a tests\u00faly cs\u00f6kkent\u00e9s\u00e9re?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A hidegebb \u0151szi id\u0151j\u00e1r\u00e1s \u00e9rkez\u00e9s\u00e9vel sokan megk\u00f6nnyebb\u00fcl\u00e9st \u00e9reznek. A f\u00fcrd\u0151ruhaszezon m\u00f6g\u00f6tt\u00fcnk van \u00e9s v\u00e9gre el\u00e9rkezett az a pillanat, amikor pul\u00f3verekbe burkol\u00f3zhatunk \u00e9s a felesleges kil\u00f3kat eltakarja a nadr\u00e1g. Csal\u00f3d\u00e1sk\u00e9nt \u00e9rhet, ha a r\u00e9gi pul\u00f3ver m\u00e1r nem teljesen oversize \u00e9s a nadr\u00e1g is valahogy sz\u0171kebb lett\u2026<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az alkohollal k\u00eds\u00e9rt rendszeres ny\u00e1ri grillez\u00e9seknek egyszer\u0171en meglett a maga b\u00f6jtje \u00e9s elj\u00f6tt az id\u0151, hogy kezdj valamit a felesleges kil\u00f3iddal.&nbsp;<strong>De hogyan is v\u00e1gj bele?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>El\u0151sz\u00f6r megpr\u00f3b\u00e1lod kikeresni a Google-n, hogy hogyan lehet gyorsan lefogyni. R\u00f6gt\u00f6n v\u00e9gtelen sok tal\u00e1lat ugrik fel a k\u00fcl\u00f6nf\u00e9le di\u00e9t\u00e1kra, te pedig nem is tudod, hogy melyikkel kezdd. \u00c9ppen ez\u00e9rt a mai cikk\u00fcnkben k\u00f6zelebbr\u0151l is megn\u00e9z\u00fcnk k\u00f6z\u00fcl\u00fck kett\u0151t, konkr\u00e9tan a low-carb \u00e9s a low-fat di\u00e9t\u00e1t. V\u00e9gezet\u00fcl pedig el\u00e1ruljuk, hogy&nbsp;<strong>melyik di\u00e9ta a leghat\u00e9konyabb.<\/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=\"Mi_a_helyzet_a_kulcsfontossagu_makrotapanyagok_bevitelevel_a_low-fat_es_a_low-carb_dieta_eseteben\"><\/span>Mi a helyzet a kulcsfontoss\u00e1g\u00fa makrot\u00e1panyagok bevitel\u00e9vel a low-fat \u00e9s a low-carb di\u00e9ta eset\u00e9ben?<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 avagy alacsony zs\u00edrtartalm\u00fa di\u00e9ta<\/h3>\n\n\n\n<p><span lang=\"HU\">Egy olyan t\u00e1pl\u00e1lkoz\u00e1si st\u00edlusr\u00f3l van sz\u00f3, amely sor\u00e1n igyeksz\u00fcnk a lehet\u0151 legalacsonyabbra cs\u00f6kkenteni a zs\u00edrbevitelt. A maxim\u00e1lis zs\u00edrbevitel, amellyel a low-fat kutat\u00e1sok \u00e1ltal\u00e1ban dolgoztak,&nbsp;<b>a teljes napi energiabevitel kevesebb mint 20 %-\u00e1t tette ki.<\/b>&nbsp;Tal\u00e1lhatunk azonban olyan tanulm\u00e1nyokat is, amelyek a low-fat fogalmat haszn\u00e1lj\u00e1k abban az esetben is, amikor a&nbsp; teljes energiabevitel legfeljebb 30 %-\u00e1t alkotj\u00e1k a zs\u00edrok<\/span>.&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 avagy alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa di\u00e9ta<\/h3>\n\n\n\n<p><span lang=\"HU\">Ez egy olyan t\u00e1pl\u00e1lkoz\u00e1si st\u00edlus, amelynek keret\u00e9ben bizonyos m\u00e9rt\u00e9kben korl\u00e1tozzuk az \u00e9trend\u00fcnkben a sz\u00e9nhidr\u00e1tok bevitel\u00e9t. Ezt a t\u00e1pl\u00e1lkoz\u00e1si t\u00edpust h\u00e1rom csoportba oszthatjuk a sz\u00e9nhidr\u00e1t radik\u00e1lis korl\u00e1toz\u00e1sa alapj\u00e1n<\/span>.&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 class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/ketogen-dieta-az-igazsag-a-szenhidratok-nelkuli-fogyasrol\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ketog\u00e9n \u00e9trend&nbsp;<\/a><\/strong><b><span lang=\"HU\">nagyon alacsony sz\u00e9nhidr\u00e1ttartalommal<\/span><\/b><span lang=\"HU\">&nbsp;\u2013 a sz\u00e9nhidr\u00e1tbevitelnek kb. 20-50 gramm k\u00f6z\u00f6tt kell lennie, vagy az \u00e9trend kevesebb mint 10 %-\u00e1t alkothatja, ha naponta 2 000 kcal-t fogyasztunk att\u00f3l f\u00fcggetlen\u00fcl, hogy ket\u00f3zisba ker\u00fcl\u00fcnk-e (az az \u00e1llapot, amikor a test\u00fcnk az energia nagy r\u00e9sz\u00e9t zs\u00edrb\u00f3l \u00e9s nem sz\u00e9nhidr\u00e1tb\u00f3l nyeri).<\/span><\/li><li><div><b><span lang=\"HU\">Alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9trend&nbsp;<\/span><\/b><span lang=\"HU\">\u2013 a sz\u00e9nhidr\u00e1tbevitelnek kevesebb mint 130 grammnak kell naponta lennie vagy a teljes napi bevitel maximum 26%-\u00e1t teheti ki.<\/span><\/div><\/li><li><div><b><span lang=\"HU\">M\u00e9rs\u00e9kelten alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9trend&nbsp;<\/span><\/b>\u2013 a sz\u00e9nhidr\u00e1t ebben az esetben a napi energiabevitel 26-45 %-\u00e1t teszi ki.<\/div><\/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=\" Hogyan fogyjunk le low-carb \u00e9trend seg\u00edts\u00e9g\u00e9vel\" title=\" Hogyan fogyjunk le low-carb \u00e9trend seg\u00edts\u00e9g\u00e9vel\"\/><\/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=\"Alacsony_szenhidrat-_vagy_zsirtartalmu_dieta_melyik_hatekonyabb_ha_fogyni_szeretnenk\"><\/span>Alacsony sz\u00e9nhidr\u00e1t- vagy zs\u00edrtartalm\u00fa di\u00e9ta: melyik hat\u00e9konyabb, ha fogyni szeretn\u00e9nk?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A \u201edi\u00e9t\u00e1k p\u00e1rbaj\u00e1nak\u201c szentelte a figyelm\u00e9t p\u00e9ld\u00e1ul doktor Gardner nemr\u00e9giben megjelent tanulm\u00e1nya is. Gardner igyekezett a <strong>low-carb \u00e9s a low-fat di\u00e9ta hat\u00e1s\u00e1t \u00f6sszehasonl\u00edtani a testzs\u00edr cs\u00f6kken\u00e9s\u00e9re.<\/strong> <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>Munk\u00e1ja f\u0151leg az\u00e9rt kiemelked\u0151, mert a r\u00e9sztvev\u0151ket egy \u00e9ven \u00e1t figyelte meg, mik\u00f6zben ellen\u0151rizte az egyes makrot\u00e1panyagok meghat\u00e1rozott bevitel\u00e9nek betart\u00e1s\u00e1t, \u00e9s egy\u00fattal a r\u00e9sztvev\u0151k genot\u00edpus\u00e1t is figyelembe vette&nbsp; (a g\u00e9n\u00e1llom\u00e1nyt, amelyn\u00e9l el\u0151felt\u00e9telezte, hogy befoly\u00e1solhatja a sikeres fogy\u00e1st). Az egy\u00e9neket \u00f6sszesen&nbsp;<b>15 genot\u00edpusba sorolta&nbsp;<\/b>(5 alacsony zs\u00edrtartalm\u00fa, 9 alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa, 1 semleges).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kutat\u00e1sban \u00f6sszesen <strong>609 szem\u00e9ly <\/strong>vett r\u00e9szt<strong> (263 f\u00e9rfi \u00e9s 346 n\u0151), akiknek nem voltak eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1i<\/strong>. A r\u00e9sztvev\u0151ket v\u00e9letlenszer\u0171en osztott\u00e1k csoportokba az alapj\u00e1n, hogy alacsony sz\u00e9nhidr\u00e1t- vagy zs\u00edrtartalm\u00fa \u00e9trendet fognak-e k\u00f6vetni.Az egyes r\u00e9sztvev\u0151k \u00e9letkora 18\u201350 \u00e9v, a BMI \u00e9rt\u00e9ke pedig 28\u201340 k\u00f6z\u00f6tt mozgott, teh\u00e1t valahol a t\u00fals\u00faly \u00e9s az elh\u00edz\u00e1s 2. fokozata k\u00f6z\u00f6tt. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b><span lang=\"HU\">A kutat\u00f3csoport a k\u00f6vetkez\u0151kre \u00f6sszpontos\u00edtott<\/span><\/b><strong>:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>r\u00e9sztvev\u0151k tests\u00faly\u00e1nak v\u00e1ltoz\u00e1sa<\/li><li>kapcsolat az \u00e9tkez\u00e9s t\u00edpusa \u00e9s a genot\u00edpus k\u00f6z\u00f6tt<\/li><li>kapcsolat a konkr\u00e9t di\u00e9ta \u00e9s az inzulin szekr\u00e9ci\u00f3 k\u00f6z\u00f6tt<\/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=\"Hogyan_nezett_ki_a_resztvevok_etrendje\"><\/span>Hogyan n\u00e9zett ki a r\u00e9sztvev\u0151k \u00e9trendje<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>Az <strong>els\u0151 h\u00f3nap <\/strong>sor\u00e1n a kutat\u00f3k igyekeztek k\u00f6zelebbr\u0151l megismerni a kutat\u00e1s r\u00e9sztvev\u0151it. Ebben az id\u0151szakban a r\u00e9sztvev\u0151k az addigi megszokott \u00e9trendj\u00fcket k\u00f6vett\u00e9k. Azt fogyasztott\u00e1k, amit m\u00e1skor is szoktak \u00e9s \u00fagy edzettek, ahogy azel\u0151tt ahhoz hozz\u00e1 voltak szokva.<\/li><li>A k\u00f6vetkez\u0151 k\u00e9t h\u00f3napban a <strong>low-fat csoport 20 gramm zs\u00edrt <\/strong>fogyasztott<strong> naponta<\/strong> (szigor\u00faan alacsony zs\u00edrtartalm\u00fa \u00e9trend), m\u00edg<strong> a low-carb csoport 20 gramm sz\u00e9nhidr\u00e1tot <\/strong>fogyasztott <strong>naponta<\/strong> (ketog\u00e9n \u00e9trend).<\/li><li><div><span lang=\"HU\">K\u00e9t h\u00f3nap eltelt\u00e9vel megk\u00e9rt\u00e9k a r\u00e9sztvev\u0151ket, hogy olyan mennyis\u00e9gben n\u00f6velj\u00e9k a zs\u00edr- \u00e9s a sz\u00e9nhidr\u00e1tbevitel\u00fcket, hogy el\u00e9rj\u00e9k azt a <b>minim\u00e1lis hat\u00e1rt, amelyet hossz\u00fa t\u00e1von fenn tudnak tartani. <\/b>A k\u00f6vetkez\u0151 h\u00f3napban \u00edgy a low-fat csoport k\u00f6r\u00fclbel\u00fcl 42 gramm zs\u00edrt, m\u00edg a low-carb csoport napi nem eg\u00e9sz 97 gramm sz\u00e9nhidr\u00e1tot fogyasztott naponta.<\/span><\/div><\/li><li><div><span lang=\"HU\">A tanulm\u00e1ny r\u00e9sztvev\u0151inek <b>nem volt vil\u00e1gosan meghat\u00e1rozott napi kal\u00f3riabevitel\u00fck, <\/b>de megk\u00e9rt\u00e9k \u0151ket, hogy maximaliz\u00e1lj\u00e1k a z\u00f6lds\u00e9gek fogyaszt\u00e1s\u00e1t, emellett minimaliz\u00e1lj\u00e1k a hozz\u00e1adott cukor, a finom\u00edtott liszt \u00e9s a transzzs\u00edrok bevitel\u00e9t.<\/span><\/div><\/li><li><div><span lang=\"HU\">Egy\u00fattal a r\u00e9sztvev\u0151knek igyekezni\u00fck kellett <b>teljes \u00e9rt\u00e9k\u0171 \u00e9lelmiszereket<\/b> <b>fogyasztani,<\/b> p\u00e9ld\u00e1ul <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00f3f\u00e9l\u00e9ket<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/szaritott-gyumolcs\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gy\u00fcm\u00f6lcs\u00f6ket<\/a>, z\u00f6lds\u00e9geket, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magvakat<\/a>, h\u00fcvelyeseket stb., mivel ezek t\u00e1panyagokban gazdagok. Ek\u00f6zben <b>minimaliz\u00e1lniuk kellett az iparilag feldolgozott \u00e9lelmiszerek <\/b>fogyaszt\u00e1s\u00e1t.<\/span><\/div><\/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=\"Mit egy\u00fcnk low-carb \u00e9s low-fat di\u00e9ta eset\u00e9n\" title=\"Mit egy\u00fcnk low-carb \u00e9s low-fat di\u00e9ta eset\u00e9n\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-662a555e-5b84-4f7e-a25a-7ccb74c77a76\"><li>A tanulm\u00e1ny sor\u00e1n a kutat\u00f3k \u00f6sszesen 12 ellen\u0151rz\u00e9st v\u00e9geztek (\u00fan. \u201e24 hour dietary recall\u201d (24HR), amely sor\u00e1n <strong>a r\u00e9sztvev\u0151k t\u00e1pl\u00e1l\u00e9kbevitel\u00e9t<\/strong> figyelt\u00e9k meg <strong>az elm\u00falt 24 \u00f3r\u00e1ban<\/strong>, egy\u00fattal pedig r\u00e1k\u00e9rdeztek a konkr\u00e9t elfogyasztott \u00e9lelmiszerekre \u00e9s italokra.<\/li><li>A t\u00e1pl\u00e1lkoz\u00e1si szok\u00e1sok betart\u00e1s\u00e1t a <strong>v\u00e9rben el\u0151fordul\u00f3 zs\u00edr (lipidek) v\u00e1ltoz\u00e1sa <\/strong>is igazolta, amely minden t\u00e1pl\u00e1lkoz\u00e1si m\u00f3d eset\u00e9ben specifikus.<\/li><li>A tanulm\u00e1ny alatt a r\u00e9sztvev\u0151k r\u00e1ad\u00e1sul gl\u00fck\u00f3ztolerancia teszten is \u00e1testek. A teszt sor\u00e1n 30 perccel 75 g gl\u00fck\u00f3z elfogyaszt\u00e1sa ut\u00e1n <strong>m\u00e9rt\u00e9k az inzulin koncentr\u00e1ci\u00f3j\u00e1t. <\/strong>Ezzel a m\u00f3dszerrel a kutat\u00f3k azt vizsg\u00e1lt\u00e1k, hogy hogyan reag\u00e1l a sz\u00e9nhidr\u00e1t anyagcser\u00e9je a t\u00e1pl\u00e1lkoz\u00e1s m\u00f3dj\u00e1ra. Ha szeretn\u00e9l t\u00f6bbet megtudni az inzulin m\u0171k\u00f6d\u00e9s\u00e9r\u0151l a test\u00fcnkben, akkor a k\u00f6vetkez\u0151 cikk\u00fcnkben olvashatsz r\u00f3la: <a href=\"https:\/\/gymbeam.hu\/blog\/inzulinerzekenyseg-hogyan-noveljuk-es-akadalyozzuk-meg-az-inzulinrezisztanciat\/\" target=\"_blank\" rel=\"noreferrer noopener\">Inzulin\u00e9rz\u00e9kenys\u00e9g \u2013 hogyan n\u00f6velj\u00fck \u00e9s akad\u00e1lyozzuk meg az inzulinrezisztenci\u00e1t.<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ahhoz, hogy meg tudj\u00e1k figyelni a v\u00e1ltoz\u00e1sokat, a kutat\u00f3k rendszeres m\u00e9r\u00e9seket v\u00e9geztek, m\u00e9ghozz\u00e1&nbsp;<b>a 3., a 6. \u00e9s a 12. h\u00f3nap elej\u00e9n.<\/b><\/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=\"58525,67330,108094\" ><\/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=\"Milyen_eredmenyeket_hozott_az_eves_megfigyeles\"><\/span>Milyen eredm\u00e9nyeket hozott az \u00e9ves megfigyel\u00e9s?<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\">A makrot\u00e1panyagok \u00e1tlagos bevitele \u00e9s a v\u00e9gleges tests\u00falycs\u00f6kken\u00e9s<\/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\">T\u00c1PL\u00c1LKOZ\u00c1S T\u00cdPUSA<\/th><th class=\"has-text-align-center\" data-align=\"center\">SZ\u00c9NHIDR\u00c1TBEVITEL<\/th><th class=\"has-text-align-center\" data-align=\"center\">ZS\u00cdRBEVITEL<\/th><th class=\"has-text-align-center\" data-align=\"center\">FEH\u00c9RJEBEVITEL<\/th><th class=\"has-text-align-center\" data-align=\"center\">TESTS\u00daLY CS\u00d6KKEN\u00c9SE<\/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><div><span lang=\"HU\">A k\u00fcl\u00f6nbs\u00e9g a k\u00e9t csoport k\u00f6z\u00f6tt a ledobott kil\u00f3k szempontj\u00e1b\u00f3l&nbsp;<b>csak<\/b>&nbsp;<b>0,7 kg<\/b>&nbsp;volt, amelyet a kutat\u00f3k nem tartanak statisztikailag relev\u00e1ns k\u00fcl\u00f6nbs\u00e9gnek<\/span><span data-preserver-spaces=\"true\">.<\/span><\/div><\/li><li><div><b><span lang=\"HU\">Nem siker\u00fclt meger\u0151s\u00edteni<\/span><\/b><span lang=\"HU\">&nbsp;azt az el\u0151felt\u00e9telez\u00e9st sem, hogy jobb eredm\u00e9nyt \u00e9rtek volna el a genot\u00edpus csoportokba sorolt r\u00e9sztvev\u0151k, ahol a genot\u00edpusnak el\u0151 kellett volna seg\u00edtenie a fogy\u00e1st.<\/span><\/div><\/li><li>A fogy\u00e1sra az inzulin szekr\u00e9ci\u00f3 sem fejtett ki jelent\u0151s hat\u00e1st.<\/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=\"Mas_tanulmanyok_sem_mutatnak_jelentos_kulonbseget_a_dietak_kozott\"><\/span>M\u00e1s tanulm\u00e1nyok sem mutatnak jelent\u0151s k\u00fcl\u00f6nbs\u00e9get a di\u00e9t\u00e1k k\u00f6z\u00f6tt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"HU\">Hasonl\u00f3 eredm\u00e9nyt kapott Dr. Hu \u00e9s t\u00e1rsai is, aki szint\u00e9n az eml\u00edtett di\u00e9t\u00e1k (low-carb, low-fat) \u00e9s a fogy\u00e1s k\u00f6zti kapcsolatot vizsg\u00e1lta. A kutat\u00e1s szint\u00e9n egy \u00e9vig tartott \u00e9s 148 feln\u0151tt ember kapcsol\u00f3dott be<\/span>.&nbsp;<span style=\"color: #ff6600;\"><span class=\"tadv-color\">[5]<\/span>&nbsp;<\/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><div><span lang=\"HU\">A kutat\u00e1s sor\u00e1n a low-carb csoport&nbsp;<b>naponta kevesebb mint 40 gramm sz\u00e9nhidr\u00e1tot&nbsp;<\/b>fogyasztott<\/span>.<\/div><\/li><li><div><b><span lang=\"HU\">A low-fat csoportn\u00e1l<\/span><\/b><span lang=\"HU\">&nbsp;a zs\u00edrnak&nbsp;<b>a teljes napi bevitel kevesebb mint 30 %-\u00e1t kellett alkotnia&nbsp;<\/b>\u00e9s a bevitel kevesebb mint 7%-a \u00e1llhatott tel\u00edtett zs\u00edrokb\u00f3l<\/span>.<\/div><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"HU\">\u00c9s mi lett az eredm\u00e9ny? A low-carb csoport egy \u00e9v alatt \u00e1tlagosan&nbsp;<b>2,2 kg-ot fogyott, 1,1 %-kal cs\u00f6kkent a testzs\u00edrjuk,&nbsp;<\/b>r\u00e1ad\u00e1sul a csoportban n\u0151tt az izomt\u00f6meg ar\u00e1nya is, m\u00e9ghozz\u00e1 1,3%-kal. A low-fat \u00e9trendet k\u00f6vet\u0151 csoportn\u00e1l nem m\u00e9rtek semmilyen v\u00e1ltoz\u00e1st a tests\u00fallyal, a testzs\u00edrral vagy az izmok sz\u00e1zal\u00e9k\u00e1val kapcsolatban. Ezt a k\u00fcl\u00f6nbs\u00e9get szint\u00e9n nem tartott\u00e1k statisztikailag relev\u00e1nsnak<\/span><span data-preserver-spaces=\"true\">.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tobbet_fogyhatunk_ha_a_low-carb_dietat_valasztjuk\"><\/span>T\u00f6bbet fogyhatunk, ha a low-carb di\u00e9t\u00e1t v\u00e1lasztjuk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"HU\">N\u00e9zz\u00fck csak meg azokat a tanulm\u00e1nyokat is, amelyekn\u00e9l statisztikailag jelent\u0151s k\u00fcl\u00f6nbs\u00e9geket fedeztek fel a low-carb \u00e9s a low-fat csoport k\u00f6z\u00f6tt, m\u00e9ghozz\u00e1&nbsp;<b>az alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa t\u00e1pl\u00e1lkoz\u00e1s jav\u00e1ra, ahol nagyobb volt a tests\u00falycs\u00f6kken\u00e9s<\/b><\/span><strong><span data-preserver-spaces=\"true\">.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"HU\">El\u0151sz\u00f6r eml\u00edts\u00fck meg Halyburton \u00e9s csapata kutat\u00e1s\u00e1t. \u0150 az eml\u00edtett k\u00e9t di\u00e9ta hat\u00e9konys\u00e1g\u00e1t&nbsp;<b>93 elh\u00edzott szem\u00e9lyn\u00e9l&nbsp;<\/b>vizsg\u00e1lta<\/span>.&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><div><span lang=\"HU\">A tanulm\u00e1ny&nbsp;<b>8 h\u00e9tig&nbsp;<\/b>tartott<\/span>.<\/div><\/li><li>A r\u00e9sztvev\u0151ket t\u00e1pl\u00e1lkoz\u00e1si csoportokba osztott\u00e1k (low-carb vagy low-fat) \u00e9s mindk\u00e9t csoport kal\u00f3riabevitel\u00e9t cs\u00f6kkentett\u00e9k ahhoz k\u00e9pest, hogy mihez voltak hozz\u00e1szokva, konkr\u00e9tan mindk\u00e9t csoport 6000 kJ-t fogyasztott naponta.<\/li><li><div><span lang=\"HU\">Nyolc h\u00e9t eltelt\u00e9vel&nbsp;<b>a low-carb csoport 7,8 kg-ot, m\u00edg a low-fat csoport 6,4 kg-ot fogyott<\/b><\/span><strong><span data-preserver-spaces=\"true\">.<\/span><\/strong><\/div><\/li><li>A k\u00fcl\u00f6nbs\u00e9geket a kutat\u00f3csoport statisztikailag relev\u00e1nsk\u00e9nt \u00e9rt\u00e9kelte ki<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"HU\">Daly \u00e9s csapata is statisztikailag relev\u00e1ns eredm\u00e9nyt kapott a k\u00e9t di\u00e9t\u00e1nak k\u00f6sz\u00f6nhet\u0151 fogy\u00e1st illet\u0151en. A&nbsp;<b>102 r\u00e9sztvev\u0151t, akik 2-es t\u00edpus\u00fa cukorbetegs\u00e9gben szenvedtek,&nbsp;<\/b>k\u00e9t csoportba osztott\u00e1k (szint\u00e9n low-carb \u00e9s low-fat), \u00e9s egy\u00fattal cs\u00f6kkentett\u00e9k az elfogyasztott porci\u00f3k m\u00e9ret\u00e9t is.<\/span>&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><div><span lang=\"HU\">A tanulm\u00e1ny<b>&nbsp;3 h\u00f3napon&nbsp;<\/b>\u00e1t tartott.<\/span><\/div><\/li><li><div><span lang=\"HU\">H\u00e1rom h\u00f3nap eltelt\u00e9vel&nbsp;<b>a low-carb csoport 3,55 kg-ot, m\u00edg a low-fat csoport 0,92 kg-ot fogyott.<\/b><\/span><\/div><\/li><li>A k\u00fcl\u00f6nbs\u00e9geket a kutat\u00f3csoport statisztikailag relev\u00e1nsk\u00e9nt \u00e9rt\u00e9kelte ki<\/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=\"A low-carb \u00e9s a low-fat di\u00e9ta eredm\u00e9nyei\" class=\"wp-image-188066\" width=\"843\" height=\"563\" title=\"A low-carb \u00e9s a low-fat di\u00e9ta eredm\u00e9nyei\" 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=\"A_low-carb_dieta_sikeressegenek_kulcstenyezoje\"><\/span>A low-carb di\u00e9ta sikeress\u00e9g\u00e9nek kulcst\u00e9nyez\u0151je<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"HU\">N\u00e9h\u00e1ny tanulm\u00e1ny jelent\u0151s k\u00fcl\u00f6nbs\u00e9get mutatott ki a low-fat \u00e9s a low-carb di\u00e9ta eredm\u00e9nyei k\u00f6z\u00f6tt, m\u00e1s tanulm\u00e1nyokn\u00e1l viszont ez a m\u00e9rt\u00e9k elhanyagolhat\u00f3. A j\u00f3 \u00e9g se tud kiigazodni ezen! Fostra \u00e9s t\u00e1rsai viszont egy lehets\u00e9ges magyar\u00e1zatot k\u00edn\u00e1l erre a munk\u00e1j\u00e1ban, amely sor\u00e1n 63 feln\u0151tt embert figyelt meg egy \u00e9ven kereszt\u00fcl.&nbsp;<\/span><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>A r\u00e9sztvev\u0151ket ebben az esetben is low-carb \u00e9s low-fat csoportokba osztott\u00e1k.<\/li><li>A tanulm\u00e1ny egy \u00e9ven \u00e1t tartott, az ellen\u0151rz\u0151 m\u00e9r\u00e9seket azonban a kezd\u00e9st\u0151l sz\u00e1m\u00edtva 3, 6 \u00e9s 12 h\u00f3nap eltelt\u00e9vel v\u00e9gezt\u00e9k.<\/li><li><div><b><span lang=\"HU\">6 h\u00f3nap eltelt\u00e9vel a low-carb csoport 7 %-ot, m\u00edg a low-fat csoport 3 %-ot fogyott a tests\u00faly\u00e1b\u00f3l<\/span><\/b><strong>.<\/strong><\/div><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"HU\">Meg kell azonban eml\u00edten\u00fcnk, hogy statisztikailag&nbsp;<b>relev\u00e1ns k\u00fcl\u00f6nbs\u00e9g csak h\u00e1rom \u00e9s hat h\u00f3nap ut\u00e1n volt a csoportok k\u00f6z\u00f6tt, egy \u00e9v ut\u00e1n azonban m\u00e1r nem<\/b><\/span><strong><span data-preserver-spaces=\"true\">.<\/span><\/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\">Befoly\u00e1solhatja az eredm\u00e9nyt a di\u00e9ta hossz\u00fas\u00e1ga?<\/h3>\n\n\n\n<p><span lang=\"HU\">Nincs \u00e9rtelme azt \u00e1ll\u00edtani, hogy a di\u00e9ta ideje az egyetlen kulcst\u00e9nyez\u0151, amely befoly\u00e1solja az eredm\u00e9nyeket. De m\u00e1r az els\u0151 l\u00e1t\u00e1sra is egy\u00e9rtelm\u0171 a vizsg\u00e1lt kutat\u00e1sokb\u00f3l, hogy statisztikailag relev\u00e1ns k\u00fcl\u00f6nbs\u00e9gek&nbsp;<b>csak abban az esetben jelentkeztek, amikor a di\u00e9ta r\u00f6videbb ideig tartott (kevesebb mint f\u00e9l \u00e9v).<\/b>&nbsp;Az egy \u00e9vig tart\u00f3 tanulm\u00e1nyok eset\u00e9ben a csoportok k\u00f6z\u00f6tt egy\u00e1ltal\u00e1n nem voltak jelent\u0151s k\u00fcl\u00f6nbs\u00e9gek<\/span><span data-preserver-spaces=\"true\">.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"HU\">A tests\u00faly r\u00f6vid id\u0151 alatti cs\u00f6kken\u00e9s\u00e9t a low-carb di\u00e9ta eset\u00e9ben&nbsp; az okozhatta, hogy kimer\u00fclt az izmok glikog\u00e9n k\u00e9szlete \u00e9s&nbsp;<b>fokoz\u00f3dott a v\u00edzkiv\u00e1laszt\u00e1s.<\/b>&nbsp;De ez ink\u00e1bb napok, legfeljebb hetek k\u00e9rd\u00e9se. Ezut\u00e1n adapt\u00e1ci\u00f3ra ker\u00fcl sor, amikor is a sz\u00e9nhidr\u00e1t helyett m\u00e1s forr\u00e1sokb\u00f3l kezd a szervezet glikog\u00e9nt l\u00e9trehozni<\/span><span data-preserver-spaces=\"true\">.<\/span>&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><span lang=\"HU\">Teh\u00e1t azok az emberek, akik alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa di\u00e9t\u00e1ba kezdenek, m\u00e1r n\u00e9h\u00e1ny nap ut\u00e1n \u00f6r\u00fclhetnek, hogy cs\u00f6kkent a tests\u00falyuk, amelyet nagyr\u00e9szt&nbsp;<b>a<\/b>&nbsp;<b>test alacsonyabb v\u00edzsz\u00e1zal\u00e9ka \u00e9s a glikog\u00e9n tartal\u00e9kok ki\u00fcr\u00fcl\u00e9se&nbsp;<\/b>okoz, nem pedig a zs\u00edrt\u00f3l val\u00f3 megszabadul\u00e1s. Ez a cs\u00f6kken\u00e9s nyugodtan lehet ak\u00e1r 2-3 kg is. De ha visszat\u00e9rnek a megszokott sz\u00e9nhidr\u00e1tbevitel\u00fckh\u00f6z, akkor a tests\u00falyuk is \u00fajra a r\u00e9gi lehet<\/span><span data-preserver-spaces=\"true\">.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ne_becsuld_ala_a_feherjebevitelt\"><\/span>Ne becs\u00fcld al\u00e1 a feh\u00e9rjebevitelt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"HU\">Mindegy, hogy a low-carb, a low-fat, vagy valamilyen m\u00e1s t\u00e1pl\u00e1lkoz\u00e1si m\u00f3d mellett d\u00f6ntesz, soha ne feledkezz meg az elegend\u0151 feh\u00e9rjebevitelr\u0151l sem, amelynek leggyakrabban&nbsp;<b>1,4-2 g\/ttkg k\u00f6z\u00f6tt kellene mozognia<\/b><\/span><strong>.<\/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>Ha szeretn\u00e9l fogyni, akkor ink\u00e1bb az aj\u00e1nlott fels\u0151 hat\u00e1rhoz tartsd magad. Ennek az oka p\u00e9ld\u00e1ul a feh\u00e9rje magas termikus hat\u00e1sa. Hossz\u00fa t\u00e1von befoly\u00e1solhatja a low-carb vagy a low-fat di\u00e9ta sikeress\u00e9g\u00e9t.<\/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=\"Hogyan_mukodik_a_termikus_hatas\"><\/span>Hogyan m\u0171k\u00f6dik a termikus hat\u00e1s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A termikus hat\u00e1s az az energia, amelyet a test\u00fcnknek fel kell haszn\u00e1lnia a makrot\u00e1panyagok em\u00e9szt\u00e9s\u00e9hez \u00e9s anyagcser\u00e9j\u00e9hez.<\/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><div><b><span lang=\"HU\">sz\u00e9nhidr\u00e1t termikus hat\u00e1sa<\/span><\/b><strong>: 5\u201310 %<\/strong><\/div><\/li><li><div><b><span lang=\"HU\">zs\u00edr termikus hat\u00e1sa<\/span><\/b><strong>: 0\u20133 %<\/strong><\/div><\/li><li><div><b><span lang=\"HU\">feh\u00e9rje termikus hat\u00e1sa<\/span><\/b><strong>: 15\u201330 %<\/strong><\/div><\/li><\/ul>\n\n\n\n<p>A termikus hat\u00e1s m\u0171k\u00f6d\u00e9s\u00e9r\u0151l a k\u00f6vetkez\u0151 cikk\u00fcnkben olvashatsz t\u00f6bbet: <a href=\"https:\/\/gymbeam.hu\/blog\/negativ-kaloriak-mitosz-vagy-idealis-modszer-a-fogyasra\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Negat\u00edv kal\u00f3ri\u00e1k \u2013 m\u00edtosz vagy ide\u00e1lis m\u00f3dszer a fogy\u00e1sra?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"HU\">Most p\u00e9ldak\u00e9pp vegy\u00fcnk 2000 kcal bevitelt egy 70 kg tests\u00faly\u00fa szem\u00e9ly (nevezz\u00fck \u0151t mondjuk J\u00f3zsinak) eset\u00e9ben, hogy megmutassuk,&nbsp;<b>mekkora szerepet j\u00e1tszhat a sz\u00e9nhidr\u00e1t- \u00e9s zs\u00edrbevitel<\/b>, mik\u00f6zben a feh\u00e9rjebevitel konstans marad<\/span><strong>.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"HU\">Mindegyik makrot\u00e1panyag eset\u00e9ben az \u00e1tlagos termikus hat\u00e1s \u00e9rt\u00e9k\u00e9vel fogunk dolgozni:&nbsp;<b>feh\u00e9rje 22,5 %, sz\u00e9nhidr\u00e1t 7,5 %, zs\u00edr 1,5 %.<\/b>&nbsp;Mindk\u00e9t esetben 1,8 g\/ttkg feh\u00e9rjebevitelt sz\u00e1molunk hozz\u00e1<\/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\">1. Low-carb \u00e9trend<\/h3>\n\n\n\n<p><span lang=\"HU\">Ebben az esetben J\u00f3zsi a makrot\u00e1panyagokat a k\u00f6vetkez\u0151 ar\u00e1nyban osztotta be:&nbsp;<b>F 126 g (504 kcal), Sz 100 g (400 kcal), Zs 122 g (1 098 kcal)<\/b><\/span><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b><span lang=\"HU\">Egy \u00e9v alatt J\u00f3zsi ennyit fogyaszt bel\u0151l\u00fck<\/span><\/b><strong>:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>45 990 g feh\u00e9rj\u00e9t (183 960 kcal), amelyb\u0151l termikus hat\u00e1ssal&nbsp;<strong>41 391 kcal-t&nbsp;<\/strong>\u00e9get el.<\/li><li>36 500 g sz\u00e9nhidr\u00e1tot (146 000 kcal), amelyb\u0151l termikus hat\u00e1ssal&nbsp;<strong>10 950 kcal-t&nbsp;<\/strong>\u00e9get el.<\/li><li>44 530 g zs\u00edrt (400 770 kcal), amelyb\u0151l termikus hat\u00e1ssal&nbsp;<strong>6 012 kcal-t&nbsp;<\/strong>\u00e9get el.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A teljes \u00e9ves termikus hat\u00e1s low-carb \u00e9trend eset\u00e9n az eset\u00fcnkben 58 353 kcal,<\/strong>&nbsp;amely k\u00f6r\u00fclbel\u00fcl 7,6 kg tiszta zs\u00edr el\u00e9get\u00e9s\u00e9nek felel meg.<\/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 \u00e9trend<\/h3>\n\n\n\n<p>Ebben az esetben J\u00f3zsi a makrot\u00e1panyagokat a k\u00f6vetkez\u0151 ar\u00e1nyban osztotta be:&nbsp;<b>F 126 g (504 kcal), Sz 300 g (1200 kcal), Zs 33 g (297 kcal).<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b><span lang=\"HU\">Egy \u00e9v alatt J\u00f3zsi ennyit fogyaszt bel\u0151l\u00fck<\/span><\/b><strong>:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>45 990 g feh\u00e9rj\u00e9t (183 960 kcal), amelyb\u0151l termikus hat\u00e1ssal&nbsp;<strong>41 391 kcal-t&nbsp;<\/strong>\u00e9get el.<\/li><li><div><span lang=\"HU\">109 500 g sz\u00e9nhidr\u00e1tot (438 000 kcal), amelyb\u0151l termikus hat\u00e1ssal&nbsp;<b>32 850 kcal-t&nbsp;<\/b>\u00e9get el.<\/span><\/div><\/li><li><div><span lang=\"HU\">12 045 g zs\u00edrt (108 405 kcal), amelyb\u0151l termikus hat\u00e1ssal&nbsp;<b>1626 kcal-t&nbsp;<\/b>\u00e9get el<\/span>.<\/div><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b><span lang=\"HU\">A teljes \u00e9ves termikus hat\u00e1s low-fat \u00e9trend eset\u00e9n az eset\u00fcnkben 75 867 kcal,<\/span><\/b><span lang=\"HU\">&nbsp;amely k\u00f6r\u00fclbel\u00fcl 9,85 kg tiszta zs\u00edr el\u00e9get\u00e9s\u00e9nek felel meg<\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"HU\">A felt\u00fcntetett sz\u00e1m\u00edt\u00e1sokb\u00f3l els\u0151 l\u00e1t\u00e1sra is l\u00e1tni&nbsp;<b>a termikus hat\u00e1s k\u00fcl\u00f6nbs\u00e9g\u00e9t<\/b>&nbsp;<b>low-carb \u00e9s low-fat \u00e9tkez\u00e9s k\u00f6z\u00f6tt, m\u00e9ghozz\u00e1 a low-fat \u00e9trend jav\u00e1ra.&nbsp;<\/b>De k\u00e9rd\u00e9ses marad, hogy milyen m\u00e9rt\u00e9kben befoly\u00e1solt\u00e1k ezeket az eredm\u00e9nyeket a tov\u00e1bbi t\u00e9nyez\u0151k. Nem is besz\u00e9lve arr\u00f3l, hogy az ilyen alacsony zs\u00edrbevitel a f\u00e9rfiak \u00e9s a n\u0151k eset\u00e9ben is&nbsp;<b>megzavarhatja a hormon\u00e1lis k\u00f6rnyezetet.<\/b>&nbsp;\u00c9sszer\u0171bb megold\u00e1s ez\u00e9rt ink\u00e1bb odafigyelni az el\u00e9gs\u00e9ges feh\u00e9rjebevitelre, mert a feh\u00e9rje termikus hat\u00e1sa a legmagasabb, valamint olyan \u00e9teleket fogyasztani, amelyek hossz\u00fa t\u00e1von is megfelelnek neked<\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha nem tudod, hogy hogyan p\u00f3told a feh\u00e9rj\u00e9t, seg\u00edts\u00e9gedre lehet p\u00e9ld\u00e1ul a <b><a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3 feh\u00e9rje<\/a>,<\/b> de a <a href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rjeforr\u00e1sokr\u00f3l sz\u00f3l\u00f3 cikk\u00fcnkb\u0151l<\/a> is mer\u00edthetsz ihletet.<\/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=\"Feh\u00e9rjebevitel tests\u00falycs\u00f6kkent\u00e9s sor\u00e1n\" class=\"wp-image-188080\" width=\"843\" height=\"562\" title=\"Feh\u00e9rjebevitel tests\u00falycs\u00f6kkent\u00e9s sor\u00e1n\" 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=\"Melyik_dieta_a_legjobb_a_testsuly_csokkentesere\"><\/span>Melyik di\u00e9ta a legjobb a tests\u00faly cs\u00f6kkent\u00e9s\u00e9re?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"HU\">Ha arr\u00f3l kellene besz\u00e9ln\u00fcnk, hogy melyik t\u00e1pl\u00e1lkoz\u00e1si m\u00f3d a leghat\u00e9konyabb, akkor l\u00e9tezik erre egy univerz\u00e1lis v\u00e1lasz. Az, amelyet hossz\u00fa t\u00e1von fenn tudsz tartani. Ha valaki im\u00e1dja a p\u00e9k\u00e1rut, a t\u00e9sztaf\u00e9l\u00e9ket \u00e9s a rizst, akkor val\u00f3sz\u00edn\u0171leg a&nbsp;<b>low-carb t\u00e1pl\u00e1lkoz\u00e1s nem lesz optim\u00e1lis sz\u00e1m\u00e1ra.<\/b>&nbsp;Ha az\u00e9rt vonz a low-carb, mert azt hiszed, hogy gyorsabban fogsz lefogyni, akkor gondolj arra, hogy a test el\u0151sz\u00f6r a v\u00edzt\u0151l szabadul meg az izomban l\u00e9v\u0151 glikog\u00e9n kimer\u00edt\u00e9se miatt. Ha a low-carb \u00e9trendet k\u00f6vetve m\u00e1r h\u00e1rom nap ut\u00e1n 2 kil\u00f3val kevesebb vagy, biztosan&nbsp;<b>nem<\/b>&nbsp;az\u00e9rt, mert<b>&nbsp;2 kg zs\u00edrt vesztett\u00e9l, hanem garant\u00e1ltan 2 kg v\u00edzt\u0151l szabadult\u00e1l meg<\/b><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"HU\">Ha \u00fagy d\u00f6nt\u00f6tt\u00e9l, hogy \u00edgy a ny\u00e1r ut\u00e1n szeretn\u00e9l ledobni p\u00e1r kil\u00f3t, azt javasoljuk, hogy&nbsp;<b>az el\u00e9gs\u00e9ges feh\u00e9rjebevitelre&nbsp;<\/b><b>figyelj<\/b>&nbsp;<b>oda<\/b>, amely a fels\u0151 aj\u00e1nlott hat\u00e1rhoz \u00e1llhat k\u00f6zel (2 g\/ttkg). Egy\u00fattal ne feledd, hogy a bevitel-kiad\u00e1s egyenletet nem tudod becsapni. Ha betartod a kal\u00f3riadeficitet, akkor az m\u00e1r csak rajtad m\u00falik, hogy hogyan j\u00e1tszadozol a sz\u00e9nhidr\u00e1t \u00e9s a zs\u00edr bevitel\u00e9vel. Az ar\u00e1nyukat azonban mindig \u00fagy \u00e1ll\u00edtsd be, hogy a&nbsp;<b>fogy\u00f3k\u00fara egy kellemes folyamat legyen sz\u00e1modra \u00e9s ne kelljen teljesen lemondanod<\/b>&nbsp;minden \u00e9lelmiszerr\u0151l, amit szeretsz. Egyed\u00fcl csak \u00edgy tudod&nbsp;<b>el\u00e9rni a meg\u00e1lmodott c\u00e9ljaid<\/b><\/span><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"HU\">Hasznos volt ez a cikk \u00e9s seg\u00edtett tiszt\u00e1zni az&nbsp;<b>alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9s alacsony zs\u00edrtartalm\u00fa t\u00e1pl\u00e1lkoz\u00e1s problematik\u00e1j\u00e1t?&nbsp;<\/b>Ha igen, oszd meg a cikket a bar\u00e1taiddal is \u00e9s ez\u00faton seg\u00edts nekik el\u00e9rni a kit\u0171z\u00f6tt c\u00e9ljaikat<\/span>.<\/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 vagy low-fat? Ebben a cikkben k\u00f6zelebbr\u0151l is megn\u00e9zz\u00fck ezeket a di\u00e9ta t\u00edpusokat \u00e9s v\u00e9gre megtudhatod, hogy melyik di\u00e9ta a legjobb, ha fogyni szeretn\u00e9l.<\/p>\n","protected":false},"author":100,"featured_media":190693,"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":[89],"tags":[7638,7356,6372,6828],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-292846","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hogyan-fogyjunk-le","8":"tag-egeszseges-eletmod","9":"tag-etrend-hu","10":"tag-fogyas","11":"tag-low-carb-hu","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>Low-carb vs. low-fat: melyik jobb, ha fogyni szeretn\u00e9l? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A low-carb vagy low-fat di\u00e9ta seg\u00edts\u00e9g\u00e9vel tudsz k\u00f6nnyebben lefogyni? 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