{"id":293248,"date":"2021-04-01T10:33:00","date_gmt":"2021-04-01T08:33:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=293248"},"modified":"2022-03-23T13:22:53","modified_gmt":"2022-03-23T12:22:53","slug":"low-carb-ali-low-fat-dieta-katera-je-boljsa-za-hujsanje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/low-carb-ali-low-fat-dieta-katera-je-boljsa-za-hujsanje\/","title":{"rendered":"Low-carb ali low-fat dieta: Katera je bolj\u0161a za huj\u0161anje?"},"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.si\/blog\/low-carb-ali-low-fat-dieta-katera-je-boljsa-za-hujsanje\/#Kaj_pa_prejemanje_potrebnih_makrohranil_pri_low-fat_in_low-carb_dieti\" title=\"Kaj pa prejemanje potrebnih makrohranil pri low-fat in low-carb dieti?\">Kaj pa prejemanje potrebnih makrohranil pri low-fat in low-carb dieti?<\/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.si\/blog\/low-carb-ali-low-fat-dieta-katera-je-boljsa-za-hujsanje\/#Low-carb_ali_low-fat_dieta_Katera_je_ucinkovitejsa_za_hujsanje\" title=\"Low-carb ali low-fat dieta: Katera je u\u010dinkovitej\u0161a za huj\u0161anje?\">Low-carb ali low-fat dieta: Katera je u\u010dinkovitej\u0161a za huj\u0161anje?<\/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.si\/blog\/low-carb-ali-low-fat-dieta-katera-je-boljsa-za-hujsanje\/#Kako_je_izgledala_dieta_udelezencev\" title=\"Kako je izgledala dieta udele\u017eencev?\">Kako je izgledala dieta udele\u017eencev?<\/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.si\/blog\/low-carb-ali-low-fat-dieta-katera-je-boljsa-za-hujsanje\/#Kaksne_rezultate_je_prineslo_letno_spremljanje\" title=\"Kak\u0161ne rezultate je prineslo letno spremljanje?\">Kak\u0161ne rezultate je prineslo letno spremljanje?<\/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.si\/blog\/low-carb-ali-low-fat-dieta-katera-je-boljsa-za-hujsanje\/#Prav_tako_tudi_druge_studije_niso_pokazale_pomembnih_razlik_med_dietama\" title=\"Prav tako tudi druge \u0161tudije niso pokazale pomembnih razlik med dietama\">Prav tako tudi druge \u0161tudije niso pokazale pomembnih razlik med dietama<\/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.si\/blog\/low-carb-ali-low-fat-dieta-katera-je-boljsa-za-hujsanje\/#Ali_lahko_med_low-carb_dieto_izgubimo_vec_odvecnih_kilogramov\" title=\"Ali lahko med low-carb dieto izgubimo ve\u010d odve\u010dnih kilogramov?\">Ali lahko med low-carb dieto izgubimo ve\u010d odve\u010dnih kilogramov?<\/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.si\/blog\/low-carb-ali-low-fat-dieta-katera-je-boljsa-za-hujsanje\/#Kljucni_dejavnik_uspeha_low-carb_diete\" title=\"Klju\u010dni dejavnik uspeha low-carb diete\">Klju\u010dni dejavnik uspeha low-carb diete<\/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.si\/blog\/low-carb-ali-low-fat-dieta-katera-je-boljsa-za-hujsanje\/#Ne_podcenjujte_vnosa_beljakovin\" title=\"Ne podcenjujte vnosa beljakovin\">Ne podcenjujte vnosa beljakovin<\/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.si\/blog\/low-carb-ali-low-fat-dieta-katera-je-boljsa-za-hujsanje\/#Kako_deluje_toplotni_ucinek\" title=\"Kako deluje toplotni u\u010dinek?\">Kako deluje toplotni u\u010dinek?<\/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.si\/blog\/low-carb-ali-low-fat-dieta-katera-je-boljsa-za-hujsanje\/#Katera_dieta_je_najboljsa_za_hujsanje\" title=\"Katera dieta je najbolj\u0161a za huj\u0161anje?\">Katera dieta je najbolj\u0161a za huj\u0161anje?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ob hladnej\u0161em jesenskem vremenu marsikdo ob\u010duti olaj\u0161anje. Sezona bikinijev je kon\u010dana in kon\u010dno je napo\u010dil trenutek, ko se lahko zavijemo v puloverje, odve\u010dne kilograme pa skrijemo v kavbojke. Lahko pa do\u017eivite razo\u010daranje v trenutku, ko ugotovite, da pulover ni ve\u010d tako prevelik, pa tudi hla\u010de so nekoliko bolj oprijete\u2026<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Redne poletne zabave ob \u017earu in alkoholu so preprosto terjale svoj davek, zato je \u010das, da s svojo telesno te\u017eo naredite nekaj posebnega.&nbsp;<strong>Toda kje za\u010deti?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najprej boste strica Googla vpra\u0161ali, kako hitro shuj\u0161ati. Takrat vas napade poplava razli\u010dnih diet in ne veste, katere bi se najprej lotili. Zato si bomo v dana\u0161njem \u010dlanku podrobneje ogledali dve dieti, in sicer low-carb in low-fat dieto. Na koncu pa bomo razkrili,&nbsp;<strong>katera dieta je naju\u010dinkovitej\u0161a.<\/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=\"Kaj_pa_prejemanje_potrebnih_makrohranil_pri_low-fat_in_low-carb_dieti\"><\/span>Kaj pa prejemanje potrebnih makrohranil pri low-fat in low-carb dieti?<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 dieta<\/h3>\n\n\n\n<p>To je na\u010din prehranjevanja, pri katerem posku\u0161ate \u010dim bolj zmanj\u0161ati vnos ma\u0161\u010dob. Maksimalni vnos ma\u0161\u010dob, s katerim obi\u010dajno delajo low-fat raziskave, je&nbsp;<strong>do 20% celotnega dnevnega vnosa energije.<\/strong>&nbsp;Vendar pa obstajajo tudi \u0161tudije, ki delajo s konceptom low-fat diete, tudi \u010de je vnos ma\u0161\u010dobe do 30% celotnega vnosa 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. Low-carb dieta<\/h3>\n\n\n\n<p>Ta na\u010din prehranjevanja sledi dolo\u010deni omejitvi vnosa ogljikovih hidratov v na\u0161i prehrani. To vrsto diete lahko glede na radikalnost omejitve ogljikovih hidratov razdelimo na tri stopnje.&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.si\/blog\/ketogena-dieta-resnica-o-hujsanju-brez-ogljikovih-hidratov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ketogena dieta<\/strong><\/a>&nbsp;<strong>z zelo nizko vsebnostjo ogljikovih hidratov<\/strong>&nbsp;\u2013 vnos ogljikovih hidratov mora biti med 20-50 grami ali pa mora predstavljati manj kot 10% prehrane, ki vsebuje 2.000 kcal na dan, ne glede na to, ali vkorakate v ketozo (stanje, pri katerem telo dobi ve\u010dino energije iz ma\u0161\u010dob in ne iz ogljikovih hidratov).<\/li><li><strong>Dieta z nizko vsebnostjo ogljikovih hidratov<\/strong>&nbsp;\u2013 vnos ogljikovih hidratov v prehrani mora biti manj\u0161i od 130 gramov na dan ali manj kot 26% celotnega dnevnega vnosa.<\/li><li><strong>Zmerna low-carb dieta<\/strong>&nbsp;\u2013 ogljikovi hidrati predstavljajo od 26 do 45% celotnega dnevnega vnosa 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 shuj\u0161ati na low-carb dieti\" title=\"Kako shuj\u0161ati na low-carb dieti\"\/><\/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=\"Low-carb_ali_low-fat_dieta_Katera_je_ucinkovitejsa_za_hujsanje\"><\/span>Low-carb ali low-fat dieta: Katera je u\u010dinkovitej\u0161a za huj\u0161anje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na primer, nedavna \u0161tudija dr. Gardnerja, ki je posku\u0161al primerjati&nbsp;<strong>u\u010dinke low-carb in low-fat diete na izgubo ma\u0161\u010dobe,&nbsp;<\/strong>je to obravnavala kot \u201cspopad diet\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>Njegovo delo je bila izjema, ker je tekom leta spremljal udele\u017eence, preverjal njihovo skladnost z dolo\u010denim vnosom posameznih makrohranil in upo\u0161teval tudi genotipe udele\u017eencev (genska oprema, za katero je domneval, da bi lahko vplivala na uspeh huj\u0161anja). Posamezniki so bili&nbsp;<strong>razdeljeni na 15 genotipov<\/strong>&nbsp;(5 low-fat, 9 low-carb in 1 nevtralen).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V raziskavi je sodelovalo&nbsp;<strong>609 ljudi (263 mo\u0161kih in 346 \u017eensk) brez zdravstvenih te\u017eav<\/strong>. Ti so bili naklju\u010dno razporejeni v skupine, ki so u\u017eivale hrano z nizko vsebnostjo ogljikovih hidratov ali z nizko vsebnostjo ma\u0161\u010dob.&nbsp;<span lang=\"SL\">Posamezni udele\u017eenci so bili stari od 18 do 50 let, njihov ITM pa je bil med 28 in 40, torej nekje med prekomerno telesno te\u017eo in debelostjo 2. stopnje.&nbsp;<span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Raziskovalna ekipa se je osredoto\u010dila na:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>spremembo telesne te\u017ee udele\u017eencev<\/li><li>razmerje med vrsto diete in genotipom<\/li><li>razmerje med dolo\u010deno dieto in izlo\u010danjem 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_dieta_udelezencev\"><\/span>Kako je izgledala dieta udele\u017eencev?<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><strong>V prvem mesecu<\/strong>&nbsp;so raziskovalci sku\u0161ali bolje spoznati udele\u017eence \u0161tudije. V tem obdobju so posamezniki sledili svojemu obi\u010dajnemu re\u017eimu. Do takrat so u\u017eivali obi\u010dajno hrano in telovadili, kot so bili vajeni.<\/li><li>Naslednja dva meseca je&nbsp;<strong>skupina na low-fat dieti prejemala 20 gramov ma\u0161\u010dobe na dan<\/strong>&nbsp;(stroga dieta z nizko vsebnostjo ma\u0161\u010dob),&nbsp;<strong>skupina na low-carb dieti<\/strong>&nbsp;<strong>pa 20 gramov ogljikovih hidratov<\/strong>&nbsp;na dan (ketogena dieta).<\/li><li>Po dveh mesecih so bili udele\u017eenci pozvani, naj pove\u010dajo vnos ma\u0161\u010dob in ogljikovih hidratov&nbsp;<strong>na minimum, ki bi bil zanje dolgoro\u010dno vzdr\u017een.&nbsp;<\/strong>Naslednji mesec je skupina na low-fat dieti zau\u017eila pribli\u017eno 42 gramov ma\u0161\u010dobe na dan, skupina na low-carb dieti pa manj kot 97 gramov ogljikovih hidratov na dan.<\/li><li>Udele\u017eenci \u0161tudije&nbsp;<strong>niso imeli jasno dolo\u010denega kalori\u010dnega vnosa, vendar so dobili navodila, naj pove\u010dajo vnos zelenjave,<\/strong>&nbsp;zmanj\u0161ajo dodani sladkor, rafinirano moko in transma\u0161\u010dobe.<\/li><li>Hkrati naj bi se udele\u017eenci&nbsp;<strong>osredoto\u010dili na u\u017eivanje polnovrednih \u017eivil<\/strong>, kot so&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sadje<\/a>, zelenjava,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">semena<\/a>, stro\u010dnice itd., saj so bogata s hranili. Prav tako naj bi&nbsp;<strong>zmanj\u0161ali industrijsko predelano hrano.<\/strong><\/li><li>Med \u0161tudijo so raziskovalci opravili skupno 12 kontrol (tako imenovana metoda jedilnika preteklega dne ali 24-urni&nbsp;<em>recall<\/em>&nbsp;(24HR)), pri \u010demer so spremljali&nbsp;<strong>vnos \u017eivil udele\u017eencev v zadnjih 24 urah<\/strong>, medtem ko so spra\u0161evali o dolo\u010denih \u017eivilih in pija\u010dah, ki so jih zau\u017eili.<\/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=\"Kaj jesti pri low-carb in low-fat dieti\" title=\"Kaj jesti pri low-carb in low-fat dieti\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Upo\u0161tevanje prehranjevalnih navad je bilo&nbsp;<strong>potrjeno s spremembo ma\u0161\u010dob (lipidov) v krvi<\/strong>, ki so zna\u010dilne za dolo\u010den na\u010din prehranjevanja.<\/li><li><span lang=\"SL\">Udele\u017eenci so med \u0161tudijo opravili test tolerance na glukozo. To je vklju\u010devalo&nbsp;<b>merjenje koncentracije inzulina<\/b>&nbsp;30 minut po zau\u017eitju 75 g glukoze. Na ta na\u010din so raziskovalci testirali, kako se presnova ogljikovih hidratov odziva na dieto. Ve\u010d informacij o delovanju inzulina v na\u0161ih telesih najdete tudi v na\u0161em \u010dlanku&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/obcutljivost-za-inzulin-kako-ga-povecati-in-prepreciti-odpornost-na-inzulin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ob\u010dutljivost na inzulin \u2013 kako ga pove\u010dati in prepre\u010diti odpornost na inzulin.<\/a><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za spremljanje sprememb so raziskovalci izvajali redne meritve na za\u010detku,&nbsp;<strong>v 3., 6. in 12. mesecu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksne_rezultate_je_prineslo_letno_spremljanje\"><\/span>Kak\u0161ne rezultate je prineslo letno spremljanje?<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\">Povpre\u010dni vnos makrohranil in kon\u010dna izguba telesne te\u017ee<\/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 DIETE<\/th><th class=\"has-text-align-center\" data-align=\"center\">VNOS OGLJIKOVIH HIDRATOV<\/th><th class=\"has-text-align-center\" data-align=\"center\">VNOS MA\u0160\u010cOB<\/th><th class=\"has-text-align-center\" data-align=\"center\">VNOS BELJAKOVIN<\/th><th class=\"has-text-align-center\" data-align=\"center\">IZGUBA TELESNE TE\u017dE<\/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>Razlika v izgubljenih kilogramih med skupinama je bila&nbsp;<strong>le 0,7 kg<\/strong>, kar pa raziskovalci niso \u0161teli za statisti\u010dno pomembno razliko.<\/li><li>Tudi domneva, da bi udele\u017eenci v skupini genotipa, ki naj bi jim pomagal pri huj\u0161anju, dosegla bolj\u0161e rezultate,&nbsp;<strong>ni bila potrjena.<\/strong><\/li><li>Tudi izlo\u010danje inzulina ni pomembno vplivalo na huj\u0161anje.<\/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=\"Prav_tako_tudi_druge_studije_niso_pokazale_pomembnih_razlik_med_dietama\"><\/span>Prav tako tudi druge \u0161tudije niso pokazale pomembnih razlik med dietama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do podobnih rezultatov sta pri\u0161la dr. Hu in njegova ekipa, ki sta se prav tako osredoto\u010dila na povezavo med omenjenima dietama (low-carb, low-fat) in izgubo telesne te\u017ee. Raziskava je prav tako trajala eno leto in je vklju\u010devala 148 odraslih oseb.&nbsp;<span style=\"color: #ff6600;\">[5]&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>Skupina, ki je sledila low-carb dieti, naj bi dnevno&nbsp;<strong>zau\u017eila manj kot 40 gramov ogljikovih hidratov.<\/strong><\/li><li><strong>V skupini, ki je sledila low-fat dieti, naj bi vsebnost ma\u0161\u010dob predstavljala manj kot 30% celotnega dnevnega vnosa<\/strong>, manj kot 7% pa naj bi prihajalo iz nasi\u010denih ma\u0161\u010dob.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In rezultati? Low-carb skupina je med letom v povpre\u010dju izgubila&nbsp;<strong>2,2 kg in 1,1% telesne ma\u0161\u010dobe<\/strong>, poleg tega pa se je razmerje mi\u0161i\u010dne mase v skupini pove\u010dalo za 1,3%. V low-fat skupini niso zaznali sprememb telesne te\u017ee, odstotka telesne ma\u0161\u010dobe ali mi\u0161ic. Tudi te razlike se niso \u0161tele za statisti\u010dno pomembne.<\/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=\"Ali_lahko_med_low-carb_dieto_izgubimo_vec_odvecnih_kilogramov\"><\/span>Ali lahko med low-carb dieto izgubimo ve\u010d odve\u010dnih kilogramov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poglejmo si \u0161tudije, ki ka\u017eejo statisti\u010dno pomembne razlike v izgubi telesne te\u017ee med low-carb in low-fat skupinama, kjer so&nbsp;<strong>ve\u010djo izgubo telesne te\u017ee zaznali pri low-carb dieti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najprej lahko omenimo raziskavo Halyburtonove in njene ekipe. U\u010dinkovitost obeh diet so preu\u010devali&nbsp;<strong>v skupini 93 debelih ljudi.&nbsp;<\/strong><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>\u0160tudija je trajala&nbsp;<strong>8 tednov.<\/strong><\/li><li>Udele\u017eenci so bili razdeljeni v dve skupini (low-carb ali low-fat), obse skupini sta imeli ni\u017eji kalori\u010dni vnos, kot so bili vajeni in obe sta zau\u017eili 6000 KJ.<\/li><li>Po osmih tednih je&nbsp;<strong>low-carb skupina izgubila 7,8 kg telesne te\u017ee, low-fat skupina pa 6,4 kg.<\/strong><\/li><li>Raziskovalna ekipa je menila, da so razlike statisti\u010dno pomembne.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Daly in njegova ekipa je prav tako na pladnju prinesla statisti\u010dno pomembne rezultate v izgubi telesne te\u017ee med omenjenima dietama.&nbsp;<strong>102 osebi z diabetesom tipa 2 je razdelil v dve skupini<\/strong>&nbsp;(spet, low-carb in low-fat), hkrati pa je zmanj\u0161al porcije zau\u017eitih obrokov.&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>\u0160tudija je trajala&nbsp;<strong>3 mesece.<\/strong><\/li><li>Po treh mesecih je&nbsp;<strong>low-carb skupina izgubila 3,55 kg telesne te\u017ee, low-fat skupina pa 0,92 kg.<\/strong><\/li><li>Raziskovalna ekipa je menila, da so razlike statisti\u010dno pomembne.<\/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 low-carb in low-fat diete\" class=\"wp-image-188066\" width=\"843\" height=\"563\" title=\"Rezultati low-carb in low-fat diete\" 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_dejavnik_uspeha_low-carb_diete\"><\/span>Klju\u010dni dejavnik uspeha low-carb diete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekatere \u0161tudije ka\u017eejo pomembne razlike med low-carb in low-fat dieto, druge pa so skoraj zanemarljive. Kdo ve! Vendar je na voljo ena mo\u017ena razlaga, ki nam bo pomagala razkriti delo Fosterja in njegove ekipe, ki so eno leto preu\u010devali 63 odraslih oseb.&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>Udele\u017eenci so bili spet razdeljeni v low-carb in low-fat skupini.<\/li><li>\u0160tudija je trajala eno leto, vendar so bile kontrolne meritve opravljene v 3., 6. in 12. mesecu.<\/li><li><strong>Po 6 mesecih je low-carb skupina izgubila 7% svoje telesne te\u017ee, low-fat skupina pa 3% svoje telesne te\u017ee.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar je treba omeniti, da so bile statisti\u010dno&nbsp;<strong>pomembne razlike med skupinama vidne le po treh in \u0161estih mesecih, ne pa po enem letu.<\/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\">Bi lahko trajanje diete vplivalo na rezultate?<\/h3>\n\n\n\n<p>Nima smisla trditi, da je \u010das, ko sledimo dieti, edini klju\u010dni dejavnik, ki vpliva na rezultate.&nbsp;<strong>Na prvi pogled pa je iz bolj zgo\u0161\u010denih \u0161tudij razvidno, da so se statisti\u010dno pomembne razlike pojavile le, \u010de je dieta trajala kraj\u0161i \u010das (do pol leta).&nbsp;<\/strong>V enoletnih \u0161tudijah med skupinama ni bilo pomembnih razlik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta kratkoro\u010dna izguba telesne te\u017ee pri low-carb dieti je lahko posledica iz\u010drpavanja mi\u0161i\u010dnega glikogena in&nbsp;<strong>pove\u010danega izlo\u010danja vode.<\/strong>&nbsp;Vendar to lahko traja le nekaj dni, najve\u010d tednov. Nato pride do prilagoditev, ko se glikogen za\u010dne tvoriti iz nesaharidnih virov.<span style=\"color: #ff6600;\">&nbsp;[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako lahko ljudje, ki za\u010dnejo z low-carb dieto, izgubijo telesno te\u017eo \u017ee po nekaj dneh, vendar je to predvsem posledica&nbsp;<strong>manj\u0161ega odstotka vode<\/strong>&nbsp;v telesu in&nbsp;<strong>iz\u010drpanih zalog glikogena<\/strong>, ne pa tudi posledica izgube ma\u0161\u010dobe. Ta izguba je lahko najve\u010d 2-3 kg. Ko se ljudje, ki sledijo tej dieti, vrnejo k standardnemu vnosu ogljikovih hidratov, se vsa telesna te\u017ea povrne.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ne_podcenjujte_vnosa_beljakovin\"><\/span>Ne podcenjujte vnosa beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne glede na to, ali se odlo\u010dite za low-carb, low-fat ali katero koli drugo dieto, ne pozabite na zadosten vnos beljakovin, ki bi obi\u010dajno moral biti&nbsp;<strong>v obmo\u010dju 1,4 do 2 g\/kg telesne te\u017ee.&nbsp;<\/strong><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>\u010ce posku\u0161ate shuj\u0161ati, je za\u017eeleno, da se dr\u017eite prej priporo\u010dene zgornje meje. Razlog je lahko na primer v visokem toplotnem u\u010dinku beljakovin. Dolgoro\u010dno pa lahko vpliva tudi na uspeh low-carb ali low-fat diete.<\/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_deluje_toplotni_ucinek\"><\/span>Kako deluje toplotni u\u010dinek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Toplotni u\u010dinek je energija, ki jo mora na\u0161e telo porabiti med prebavo in presnovo dolo\u010denega makrohranila.<\/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 ogljikovih hidratov: 5\u201310 %<\/strong><\/li><li><strong>TEF ma\u0161\u010dob: 0\u20133 %<\/strong><\/li><li><strong>TEF beljakovin: 15\u201330 %<\/strong><\/li><\/ul>\n\n\n\n<p>Ve\u010d o tem, kako deluje toplotni u\u010dinek, si lahko preberete tudi v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/negativne-kalorije-mit-ali-idealen-nacin-za-hujsanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Negativne kalorije \u2013 mit ali idealen na\u010din za huj\u0161anje?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdaj bomo na vzor\u010dnem vnosu 2000 kcal za osebo, ki tehta 70 kg (naj bo to Jo\u017ee), pokazali,&nbsp;<strong>do kak\u0161nih razlik lahko v enem letu pride pri vnosu ogljikovih hidratov in ma\u0161\u010dob v primerjavi s stalnim vnosom beljakovin.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri vseh makrohranilih bomo upo\u0161tevali povpre\u010dno vrednost toplotnega u\u010dinka:&nbsp;<strong>beljakovine 22,5%, ogljikovi hidrati 7,5%, ma\u0161\u010dobe 1,5%.<\/strong>&nbsp;V obeh primerih pri\u010dakujemo vnos beljakovin 1,8 g\/kg telesne te\u017ee.<\/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 dieta<\/h3>\n\n\n\n<p>V tem primeru je Jo\u017ee razdelil makrohranila na naslednji na\u010din:&nbsp;<strong>B 126 g (504 kcal), O 100 g (400 kcal), M 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>V enem letu bo Jo\u017ee zau\u017eil:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>45 990 g beljakovin (183 960 kcal), ki pokurijo&nbsp;<strong>41 391 kcal&nbsp;<\/strong>med toplotnim u\u010dinkom.<\/li><li>36 500 g ogljikovih hidratov (146 000 kcal) pokuri&nbsp;<strong>10 950 kcal<\/strong>&nbsp;med toplotnim u\u010dinkom.<\/li><li>44 530 g ma\u0161\u010dob (400 770 kcal) pokuri&nbsp;<strong>6 012 kcal&nbsp;<\/strong>med toplotnim u\u010dinkom.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Skupni letni toplotni u\u010dinek med low-carb dieto je v na\u0161em primeru 58 353 kcal<\/strong>, kar je isto, kot \u010de bi pokurili pribli\u017eno 7,6 kg \u010diste ma\u0161\u010dobe.<\/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 dieta<\/h3>\n\n\n\n<p>V tem primeru je Jo\u017ee razdelil makrohranila na naslednji na\u010din:&nbsp;<strong>B 126 g (504 kcal), O 300 g (1 200 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>V enem letu bo Jo\u017ee zau\u017eil:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>45 990 g beljakovin (183 960 kcal), ki pokurijo&nbsp;<strong>41 391 kcal&nbsp;<\/strong>med toplotnim u\u010dinkom.<\/li><li>109 500 g ogljikovih hidratov (438 000 kcal), ki pokurijo&nbsp;<strong>32 850 kcal<\/strong>&nbsp;med toplotnim u\u010dinkom.<\/li><li>12 045 g ma\u0161\u010dob (108 405 kcal), ki pokurijo&nbsp;<strong>1 626 kcal&nbsp;<\/strong>med toplotnim u\u010dinkom.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Skupni letni toplotni u\u010dinek med low-fat dieto je v na\u0161em primeru 75 867 kcal<\/strong>, kar je isto, kot \u010de bi pokurili pribli\u017eno 9,85 kg \u010diste ma\u0161\u010dobe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz zgornjih izra\u010dunov je&nbsp;<strong>na prvi pogled razvidna razlika v toplotnem u\u010dinku med low-carb in low-fat dieto, kjer je v prednosti low-fat dieta.<\/strong>&nbsp;Vendar ostaja vpra\u0161anje, v kolik\u0161ni meri bi na te rezultate vplivali drugi dejavniki. Kljub temu, da lahko tako nizek vnos ma\u0161\u010dob&nbsp;<strong>moti hormonske pogoje tako pri mo\u0161kih kot pri \u017eenskah.<\/strong>&nbsp;Zato je bolj smiselna re\u0161itev, da zagotovite zadosten vnos beljakovin, ker imajo te najvi\u0161ji toplotni u\u010dinek, in se dr\u017eite diete, ki vam bo dolgoro\u010dno ustrezala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ne veste, kako dopolniti beljakovine, si lahko na primer pomagate s&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sirotkinimi beljakovinami<\/strong><\/a>&nbsp;ali pa vas navdihne na\u0161&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dlanek o virih beljakovin.<\/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=\"Vnos beljakovin med huj\u0161anjem\" class=\"wp-image-188080\" width=\"843\" height=\"562\" title=\"Vnos beljakovin med huj\u0161anjem\" 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=\"Katera_dieta_je_najboljsa_za_hujsanje\"><\/span>Katera dieta je najbolj\u0161a za huj\u0161anje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce naj govorimo o naju\u010dinkovitej\u0161i dieti, obstaja univerzalni odgovor na to. To je tista dieta, ki jo lahko vzdr\u017eujete dolgoro\u010dno. \u010ce nekdo obo\u017euje pecivo, testenine in ri\u017e, low-carb dieta zanj verjetno ni najbolj optimalna. Le vas low-carb dieta privla\u010di zaradi same ideje, da boste hitro shuj\u0161ali, imejte v mislih, da se telo najprej re\u0161i vode zaradi iz\u010drpanega mi\u0161i\u010dnega glikogena. \u010ce imate po treh dneh na low-carb dieti 2 kg manj,&nbsp;<strong>zagotovo niste izgubili 2 kg ma\u0161\u010dobe, ste pa vsekakor izgubili 2 kg vode.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste se odlo\u010dili, da \u017eelite poleti izgubiti nekaj kilogramov,&nbsp;<strong>priporo\u010damo, da najprej za\u010dnete z zadostnim vnosom<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>beljakovin<\/strong><\/a>, pri katerem se lahko dr\u017eite zgornje priporo\u010dene meje (2 g\/kg TT). Hkrati pa ne pozabite, da ena\u010dbe vnosa in porabe ne morete prelisi\u010diti. \u010ce se dr\u017eite kalori\u010dnega primanjkljaja, je od vas odvisno, kako se boste igrali z vnosom ogljikovih hidratov in ma\u0161\u010dob. Vedno pa dolo\u010dite njihovo razmerje tako,&nbsp;<strong>da bo huj\u0161anje za vas prijetna izku\u0161nja in se ne boste odrekli vsej hrani, ki vam je v\u0161e\u010d.<\/strong>&nbsp;Le tako lahko&nbsp;<strong>dose\u017eete svoje cilje, o katerih sanjate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je bil ta \u010dlanek za vas koristen in vam je&nbsp;<strong>pomagal odgovoriti na vpra\u0161anja o low-carb in low-fat dieti?<\/strong>&nbsp;\u010ce je temu tako, ga delite s prijatelji, da jim boste pomagali dose\u010di zastavljene cilje.<\/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 ali low-fat? V tem \u010dlanku bomo podrobneje preu\u010dili tovrstne diete in kon\u010dno spoznali, katera dieta je najbolj\u0161a za huj\u0161anje.<\/p>\n","protected":false},"author":100,"featured_media":190697,"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":[121],"tags":[6375,6831,7359,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-293248","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-low-carb-sl","10":"tag-prehrana-sl","11":"tag-zdrav-zivljenjski-slog","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 ali low-fat dieta: Katera je bolj\u0161a za huj\u0161anje? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ali je za huj\u0161anje bolj\u0161a low-carb ali low-fat dieta? 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