{"id":295254,"date":"2021-09-20T13:58:10","date_gmt":"2021-09-20T11:58:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=295254"},"modified":"2023-12-29T16:12:13","modified_gmt":"2023-12-29T15:12:13","slug":"je-li-bezglutenska-dijeta-za-mrsavljenje-doista-brza-i-odrziva","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/je-li-bezglutenska-dijeta-za-mrsavljenje-doista-brza-i-odrziva\/","title":{"rendered":"Je li bezglutenska dijeta za mr\u0161avljenje doista brza i odr\u017eiva?"},"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\/je-li-bezglutenska-dijeta-za-mrsavljenje-doista-brza-i-odrziva\/#Zasto_ljudi_cesto_naginju_ekstremima\" title=\"Za\u0161to ljudi \u010desto naginju ekstremima?\">Za\u0161to ljudi \u010desto naginju ekstremima?<\/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\/je-li-bezglutenska-dijeta-za-mrsavljenje-doista-brza-i-odrziva\/#Sto_je_uopce_taj_strasni_gluten\" title=\"\u0160to je uop\u0107e taj stra\u0161ni gluten?\">\u0160to je uop\u0107e taj stra\u0161ni gluten?<\/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\/je-li-bezglutenska-dijeta-za-mrsavljenje-doista-brza-i-odrziva\/#Sto_se_dogada_kad_prestanete_jesti_gluten\" title=\"\u0160to se doga\u0111a kad prestanete jesti gluten?\">\u0160to se doga\u0111a kad prestanete jesti gluten?<\/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\/je-li-bezglutenska-dijeta-za-mrsavljenje-doista-brza-i-odrziva\/#Kada_biste_zapravo_trebali_izbaciti_gluten\" title=\"Kada biste zapravo trebali izbaciti gluten?\">Kada biste zapravo trebali izbaciti gluten?<\/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\/je-li-bezglutenska-dijeta-za-mrsavljenje-doista-brza-i-odrziva\/#Kako_izgleda_neuspjesna_bezglutenska_dijeta\" title=\"Kako izgleda (ne)uspje\u0161na bezglutenska dijeta?\">Kako izgleda (ne)uspje\u0161na bezglutenska dijeta?<\/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\/je-li-bezglutenska-dijeta-za-mrsavljenje-doista-brza-i-odrziva\/#Trik_nije_u_izbacivanju_glutena_nego_u_odrzavanju_kalorijskog_deficita\" title=\"Trik nije u izbacivanju glutena, nego u odr\u017eavanju kalorijskog deficita\">Trik nije u izbacivanju glutena, nego u odr\u017eavanju kalorijskog deficita<\/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\/je-li-bezglutenska-dijeta-za-mrsavljenje-doista-brza-i-odrziva\/#Gluten_kao_izvor_proteina\" title=\"Gluten kao izvor proteina?\">Gluten kao izvor proteina?<\/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\/je-li-bezglutenska-dijeta-za-mrsavljenje-doista-brza-i-odrziva\/#Sto_smo_naucili\" title=\"\u0160to smo nau\u010dili\">\u0160to smo nau\u010dili<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Naj\u010de\u0161\u0107i prvi korak koji ljudi obi\u010dno \u010dine na putu prema mr\u0161avljenju obi\u010dno je guglanje &#8220;<strong>naju\u010dinkovitijih dijeta<\/strong>&#8220;. Nitko ne \u017eeli \u010dekati vje\u010dno kako bi postigao rezultate, zar ne? \u0160tovi\u0161e, Sandra je rekla da je napokon prona\u0161la dijetu koja joj je omogu\u0107ila da izgubi vi\u0161ak kilograma koji vu\u010de jo\u0161 od tinejd\u017eerske dobi, iako tek nakon \u010detrdesetak neuspjelih poku\u0161aja. Rekla je da je to prili\u010dno jednostavno \u2013 trebala je samo <strong>izbaciti kruh, tjesteninu i gotovo svaki drugi izvor glutena iz prehrane<\/strong>. Ali je li doista potrebno izbaciti tako veliki dio na\u0161eg uobi\u010dajenog jelovnika? Ne bi li manja ograni\u010denja bila dovoljna? Saznajte u dana\u0161njem \u010dlanku.<\/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=\"Zasto_ljudi_cesto_naginju_ekstremima\"><\/span>Za\u0161to ljudi \u010desto naginju ekstremima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tijekom \u017eivota svi razvijamo odre\u0111eni na\u010din prehrane, koji postaje bliska navika. S takvom navikom ljudi obi\u010dno <strong>odr\u017eavaju istu te\u017einu godinama ili polako i vrlo neprimjetno nabacuju ne\u0161to kilograma, malo po malo<\/strong>.\n\nKad odluka o mr\u0161avljenju napokon do\u0111e, obi\u010dno je popra\u0107ena osje\u0107ajem da promjena mora biti radikalna, u idealnom slu\u010daju kako bi pokazala rezultate u samo nekoliko dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takav nas stav lako <strong>zavodi obe\u0107anjima koja daju drasti\u010dni programi dijete<\/strong>, koji obi\u010dno zahtijevaju isklju\u010divanje odre\u0111ene skupine namirnica. Jedna od najpopularnijih me\u0111u takvim dijetama bezglutenska je dijeta, koja podrazumijeva da se ne jedu peciva ili bilo koji drugi proizvodi koji sadr\u017ee gluten. Selfiji u ogledalu &#8220;prije&#8221; i &#8220;poslije&#8221; govore sve. Nakon samo nekoliko tjedana bez glutena, ljudi na tim slikama pokazuju vidljivo mr\u0161aviju figuru, uz osobna svjedo\u010danstva i svjedo\u010danstva svih koji su to ikad probali. Kako je to mogu\u0107e? Istina je da uspje\u0161na dijeta ne po\u010diva na izbacivanju odre\u0111ene vrste hrane. Cijeli je proces puno slo\u017eeniji: svi kilogrami masti koje ste sakupili tijekom godina ne\u0107e samo nestati nakon tjedan dana.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1268683067-1124x749.jpg\" alt=\"\u0160to je gluten?\" class=\"wp-image-292071\" style=\"width:843px;height:562px\" title=\"\u0160to je gluten?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1268683067-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1268683067-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1268683067-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1268683067-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"51904,34501,28621,6624,43942,47731,5968,5333,5383,39070,39064,38920,53080,53113,58789,55558\" ><\/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=\"Sto_je_uopce_taj_strasni_gluten\"><\/span>\u0160to je uop\u0107e taj stra\u0161ni gluten?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako imate dojam da je gluten taj tajni sastojak koji proizvo\u0111a\u010di stavljaju u prera\u0111enu hranu kako bi nas sve navukli na beskrajne zalogaje peciva, razo\u010darat \u0107ete se. Gluten je zajedni\u010dki naziv za <strong>skupinu bjelan\u010devina <\/strong>koje se prirodno pojavljuju u \u017eitaricama poput p\u0161enice, je\u010dma ili ra\u017ei, \u0161to zna\u010di da je dio uobi\u010dajene prehrane ljudi ve\u0107 tisu\u0107ama godina. U p\u0161enici se gluten nalazi kao kombinacija proteina glutenina i glijadina. U drugim \u017eitaricama, poput ra\u017ei, je\u010dma ili zobi, gluten ima ne\u0161to druk\u010diji sastav. [1\u20132]<\/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_se_dogada_kad_prestanete_jesti_gluten\"><\/span>\u0160to se doga\u0111a kad prestanete jesti gluten?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naravno, ideja o gubitku hrpe kilograma u razdoblju od jednog tjedna \u010dini se prili\u010dno privla\u010dnom. Nakon \u0161to izbacite sav gluten iz prehrane, mo\u017eda \u0107ete primijetiti da <strong>vaga u kupaonici pokazuje 3 kilograma manje<\/strong> nego prethodni tjedan. Me\u0111utim, koliko god to bilo razo\u010daravaju\u0107e, to nije posljedica \u017eeljenog gubitka masti. Dogodilo se to da se sad va\u0161a prehrana vjerojatno odjednom sastoji od <strong>puno manje ugljikohidrata<\/strong> nego ina\u010de. Unutar va\u0161eg tijela ugljikohidrati se primarno skladi\u0161te u obliku glikogena, koji se ve\u017ee s vodom. <strong>Jedan gram glikogena ve\u017ee pribli\u017eno tri grama vode<\/strong>. Smanjivanjem koli\u010dine ugljikohidrata u svojoj prehrani, tako\u0111er zna\u010dajno smanjujete koli\u010dinu vode pohranjene u va\u0161em tijelu, \u0161to dovodi do prividnog gubitka te\u017eine, kako na vagi, tako i vizualno. Ta brza promjena \u010desto se pogre\u0161no tuma\u010di kao znak brzog napretka, lako pretvaraju\u0107i osobe koje ne znaju ni\u0161ta u prave vjernike.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odli\u010dno, ali \u0161to je sljede\u0107e? Sljede\u0107i tjedan ne donosi ponovno iste zapanjuju\u0107e rezultate, a sumnje se polako uvla\u010de, popra\u0107ene \u017eeljom za omiljenim \u0161pagetima i krafnama. <strong>U tre\u0107em tjednu \u017eelja za pro\u017ediranjem svega bogatog ugljikohidratima pojavljuje se punom snagom. Uz stagnaciju u brzom napretku,<\/strong> poti\u010de osje\u0107aj bespomo\u0107nosti, \u0161to dovodi do toga da napunite svoj tanjur tjesteninom, pojedete tri krafne za me\u0111uobrok i cijelu pizzu za ve\u010deru. Posljedica: <strong>va\u0161a zaliha glikogena obnavlja se, zajedno sa svom izgubljenom vodom<\/strong> vezanom za nju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I jednako brzo kao \u0161to je i nestala, te\u017eina koju ste izgubili vra\u0107a se, ostavljaju\u0107i vas razo\u010daranima zbog tri tjedna samodiscipline koja su bila uzaludna. <strong>Odustajete od dijete<\/strong>, dijagnosticiraju\u0107i si <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lo\u0161 metabolizam,<\/a> i bilje\u017ee\u0107i jo\u0161 jedan neuspje\u0161ni poku\u0161aj mr\u0161avljenja u svoj dnevnik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"text-align: inherit\">Jo\u0161 je jedna mogu\u0107a zamka <strong>zamjena sve hrane bogate glutenom hranom koju biste mogli smatrati zdravijom<\/strong>, a da niste svjesni da je puno kalori\u010dnija. U tom slu\u010daju ne\u0107ete gubiti kilograme, nego \u0107ete ih zapravo i dobivati! <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-855277340-1124x749.jpg\" alt=\"\u0160to se doga\u0111a va\u0161em tijelu kad izbacite gluten iz prehrane?\" class=\"wp-image-292085\" style=\"width:843px;height:562px\" title=\"\u0160to se doga\u0111a va\u0161em tijelu kad izbacite gluten iz prehrane?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-855277340-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-855277340-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-855277340-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-855277340-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kada_biste_zapravo_trebali_izbaciti_gluten\"><\/span>Kada biste zapravo trebali izbaciti gluten?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prema nekim istra\u017eivanjima, do 65 % odraslih Amerikanaca vjeruje da su namirnice bez glutena zdravije od drugih, a \u010ditavih 27 % njih bira bezglutenske proizvode vjeruju\u0107i da su prikladniji za mr\u0161avljenje. Tu iluziju u\u010dinkovito odr\u017eava gomila popularnih slavnih osoba koje pune dru\u0161tvene mre\u017ee svjedo\u010danstvima o tome kako se osje\u0107aju sjajno nakon \u0161to su se \u201eodrekli navike glutena\u201c i kako su izgubili kilograme i kilograme. Me\u0111utim, ako va\u0161e tijelo zapravo nije intolerantno na gluten, mo\u017eete lako <strong>stvoriti probleme sami sebi<\/strong> isklju\u010duju\u0107i ga. Va\u0161 probavni sustav mo\u017ee izgubiti naviku njegove obrade i zadati vam probleme nakon \u0161to se ponovo uvede u va\u0161u prehranu. &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<p>U ovom trenutku mo\u017eete se zapitati: ako nema \u010dudotvorne bezglutenske dijete, koja je uop\u0107e svrha proizvodnje proizvoda bez glutena? Odgovor je da postoji dio populacije koji <strong>doista mora izbjegavati gluten zbog medicinskih razloga<\/strong>. Me\u0111u takvim su ljudima oni kojima je dijagnosticirana <strong>alergija na p\u0161enicu, necelijakijska osjetljivost na gluten ili celijakija<\/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\">Zdravstveni problemi povezani s glutenom<\/h3>\n\n\n\n<p>Osobe s intolerancijom na gluten \u010desto pokazuju sljede\u0107e simptome:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>proljev<\/li>\n\n\n\n<li>zatvor<\/li>\n\n\n\n<li>probavne smetnje (osje\u0107aj te\u017eine)<\/li>\n\n\n\n<li>osje\u0107aj nadutosti i plinovi<\/li>\n\n\n\n<li>umor<\/li>\n\n\n\n<li>ko\u017eni osip<\/li>\n\n\n\n<li>tjeskoba<\/li>\n\n\n\n<li>neobja\u0161njivi gubitak te\u017eine<\/li>\n\n\n\n<li>anemija<\/li>\n\n\n\n<li>autoimuni poreme\u0107aji ili bolovi u zglobovima<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako sumnjate da ste netolerantni na gluten, posavjetujte se s lije\u010dnikom. Va\u0161a prva naznaka mo\u017ee do\u0107i i putem <strong>testa za samodijagnozu ,<\/strong> \u010dije bi rezultate trebao jo\u0161 jednom potpuno potvrditi samo ovla\u0161teni stru\u010dnjak. <span style=\"color: #ff6600\" class=\"tadv-color\">[8\u201316]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o glutenu, nemojte propustiti na\u0161 \u010dlanak posve\u0107en upravo njemu: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/gluten-je-li-zaista-stetan-za-sve-nas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gluten \u2013 je li zaista lo\u0161 za svakoga?&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1166495363-1124x751.jpg\" alt=\"Kad je potrebno prestati jesti gluten?\" class=\"wp-image-292099\" style=\"width:843px;height:563px\" title=\"Kad je potrebno prestati jesti gluten?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1166495363-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1166495363-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1166495363-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1166495363-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_izgleda_neuspjesna_bezglutenska_dijeta\"><\/span>Kako izgleda (ne)uspje\u0161na bezglutenska dijeta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Demistificirajmo navodne supermo\u0107i mr\u0161avljenja bezglutenske prehrane na konkretnom primjeru. Dvije prijateljice, nazovimo ih <strong>Ana i Bo\u017eena<\/strong>, obje se dr\u017ee bezglutenske dijete. Me\u0111utim, njihovi su pristupi zna\u010dajno razli\u010diti pa \u0107e, kao \u0161to \u0107emo vidjeti, dati zna\u010dajno druk\u010dije rezultate. I Ana i Bo\u017eena visoke su 160 cm, te\u0161ke 65 kg i vode sjedila\u010dki na\u010din \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ani je kao djetetu dijagnosticirana celijakija i dosad je nau\u010dila \u017eivjeti s njom. <strong>Ona zna koju hranu treba izbjegavati.<\/strong> Ana tako\u0111er dobro razumije kako kalorije funkcioniraju i poku\u0161ava odr\u017eati razumnu koli\u010dinu unosa od 1578 kcal dnevno, koju joj preporu\u010duje na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"a (opens in a new tab)\">kalkulator kalorija<\/a> za postizanje gubitka te\u017eine.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<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\">Anina prehrana<\/h3>\n\n\n\n<p><strong>Doru\u010dak:<\/strong> 65 g proteinske ka\u0161e, 10 g <a href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslaca od indijskih ora\u0161\u010di\u0107a<\/a> i jabuka srednje veli\u010dine (415 kcal)<\/p>\n\n\n\n<p><strong>Jutarnji me\u0111uobrok:<\/strong> <a href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-bar-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO veganska proteinska plo\u010dica<\/a> (167 kcal)<\/p>\n\n\n\n<p><strong>Ru\u010dak:<\/strong> 70 g jasminove ri\u017ee, 150 g <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">pile\u0107eg mesa<\/a>, 5 ml <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-ekstra-djevicansko-maslinovo-ulje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ulja<\/a>, 200 g cherry raj\u010dica (497 kcal)<\/p>\n\n\n\n<p><strong>Popodnevna poslastica:<\/strong> espresso s malo mlijeka i 15 g tamne \u010dokolade (100 kcal)<\/p>\n\n\n\n<p><strong>Ve\u010dera:<\/strong> 100 g <a href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" aria-label=\"tune u vlastitom soku (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tune u vlastitom soku<\/a>, 50 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-lece-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tjestenine od le\u0107e<\/a>, 250 g povr\u0107a i \u017elica jogurta (382 kcal)<\/p>\n\n\n\n<p><strong>Ukupni dnevni unos kalorija:<\/strong> 1561 kcal<\/p>\n\n\n\n<p>* Sve te\u017eine specifi\u010dne su za sirove namirnice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bo\u017eena zna da je Ana na bezglutenskoj dijeti i da uspje\u0161no mr\u0161avi, stoga je odlu\u010dila tako\u0111er je isprobati. <strong>Me\u0111utim, ne razumije kako kalorije funkcioniraju. <\/strong> Ne poznaje pojam kalorijskog deficita i pretpostavlja da \u0107e jednostavnim isklju\u010divanjem glutena iz prehrane izgubiti te\u017einu gotovo preko no\u0107i.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Bo\u017eenina prehrana<\/h3>\n\n\n\n<p><strong>Doru\u010dak:<\/strong> Punomasni <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017ei sir<\/a> \u2013 150 g, plus 30 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/pekan-orasi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oraha pekan <\/a> i banana (549 kcal)<\/p>\n\n\n\n<p><strong>Jutarnji me\u0111uobrok:<\/strong> ameri\u010dka pala\u010dinka (424 kcal)<\/p>\n\n\n\n<p><strong>Ru\u010dak:<\/strong> 100 g tjestenine od kukuruznog bra\u0161na bez glutena, 150 g svinjetine, 10 ml ulja i umak od vrhnja (937 kcal)<\/p>\n\n\n\n<p><strong>Popodnevna poslastica:<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/smoothie-hr\/\" class=\"ek-link\">Smoothie <\/a>od 2,5 jabuke, naran\u010de, mrkve i celera, plus kava s mlijekom sa za\u010dinima od bundeve iz popularnog lanca (690 kcal)<\/p>\n\n\n\n<p><strong>Ve\u010dera: <\/strong>Bezglutenski kruh \u2013 100 g, plus 30 g maslaca od kikirikija i ne\u0161to jagoda (572 kcal)<\/p>\n\n\n\n<p><strong>Ukupni dnevni unos kalorija: <\/strong>3172 kcal<\/p>\n\n\n\n<p>* Sve te\u017eine specifi\u010dne su za sirove namirnice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, ako je Bo\u017eenin unos za odr\u017eavanje te\u017eine, na primjer, 1972 kcal, prema\u0161ila ga je za 1200 kcal. U jednom tjednu to ukupno iznosi dodatnih 8400 kcal. Slijede\u0107i tu dijetu, Bo\u017eena je unijela kalorijski vi\u0161ak jednak 1,1 kg masti. To je ne\u0161to \u0161to sigurno nije htjela.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trik_nije_u_izbacivanju_glutena_nego_u_odrzavanju_kalorijskog_deficita\"><\/span>Trik nije u izbacivanju glutena, nego u odr\u017eavanju kalorijskog deficita<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osobe na dijeti poput Bo\u017eene, koje ne razumiju dobro nutritivne vrijednosti hrane i nedostaje im koncept kalorijskog deficita, <strong>lako se zavedu popularnim dijetama koje obe\u0107avaju brze rezultate<\/strong>. U takvim slu\u010dajevima mogu se pojaviti razli\u010diti rezultati.<\/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\">\u0160to se dogodi nakon \u0161to izbacite gluten?<\/h3>\n\n\n\n<p>1. Mo\u017eda ne\u0107ete znati za kojim odre\u0111enim namirnicama posegnuti, <strong>nenamjerno smanjuju\u0107i unos kalorija<\/strong>, \u0161to \u0107e dovesti do sretnog gubitka te\u017eine.<\/p>\n\n\n\n<p>2. Koli\u010dina <strong>kalorija<\/strong> u va\u0161oj novoj prehrani bez glutena <strong>ostaje ista<\/strong>, \u0161to zna\u010di da <strong>nema promjena<\/strong> u va\u0161oj tjelesnoj te\u017eini.<\/p>\n\n\n\n<p>3. Zamijenite isklju\u010denu hranu kalori\u010dnijom hranom (npr. 30 g \u017eitarica s 30 g ora\u0161astih plodova). <strong>Va\u0161 unos kalorija raste, a vi na kraju dobijete na te\u017eini unato\u010d izbacivanju glutena iz prehrane. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je cilj smr\u0161avjeti, <strong>nema smisla ograni\u010diti se na to da jedete svoju omiljenu hranu<\/strong> samo zato \u0161to je va\u0161a susjeda uspjela smr\u0161avjeti uz bezglutensku dijetu. Samo je morate  <strong>prilagoditi i kontrolirati koli\u010dinu hrane koju volite jesti,<\/strong> tako da mo\u017eete odr\u017eavati u\u010dinkovit kalorijski deficit bez isklju\u010divanja bilo koje odre\u0111ene kategorije namirnica. Mo\u017eete prona\u0107i korisne informacije o tome kako to u\u010diniti u na\u0161em \u010dlanku o IIFYM-u ili u na\u0161em <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vodi\u010du o tome kako biti u kalorijskom deficitu, a da se pritom ne odreknete svih \u017eivotnih radosti.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cak i Bo\u017eena sad zna da nema potrebe potpuno odustati od svojih omiljenih krafni. Razlika je u tome \u0161to \u0107e pojesti samo polovicu te to uravnote\u017eiti s <a href=\"https:\/\/gymbeam.hr\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinskim milkshakeom, <\/a>zbog \u010dega \u0107e njen obrok biti puno bogatiji proteinima i tako nutritivno uravnote\u017een.<\/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=\"Gluten_kao_izvor_proteina\"><\/span>Gluten kao izvor proteina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I da zaklju\u010dimo \u010dlanak, imamo jo\u0161 jedno iznena\u0111enje za vas. Jeste li znali da se gluten prisutan u p\u0161eni\u010dnom bra\u0161nu zapravo upotrebljava za proizvodnju popularne <strong>zamjene za meso na biljnoj bazi? <\/strong><a aria-label=\"Sejtan  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sejtan<\/strong> <\/a>je odli\u010dan izvor proteina koji \u010dak mo\u017eete napraviti u vlastitoj kuhinji. Lako je: jednostavno isperite bra\u0161no, vi\u0161e puta, dok se ne po\u010dne stvarati \u010dvrsta masa. Nastavite ispirati masu sve dok ne po\u010dne kapati \u010dista voda, a zatim istisnite preostalu vodu iz nje. Dobivena masa mo\u017ee se zatim za\u010diniti ili aromatizirati i upotrebljavati za kuhanje. Ako \u017eelite presko\u010diti postupak ispiranja bra\u0161na, mo\u017eete pripremiti <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/seitan-hr\/\" class=\"ek-link\">sejtan <\/a>pomo\u0107u <strong>ekstrakta p\u0161eni\u010dnih proteina.<\/strong> Jednostavno ga pomije\u0161ajte s vodom, za\u010dinite i oblikujte u \u017eeljeni oblik. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1222086392-1124x749.jpg\" alt=\"Gluten kao dobar izvor proteina?\" class=\"wp-image-292113\" style=\"width:843px;height:562px\" title=\"Gluten kao dobar izvor proteina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1222086392-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1222086392-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1222086392-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1222086392-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_smo_naucili\"><\/span>\u0160to smo nau\u010dili<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim ako ne patite od celijakije, intolerancije na gluten, alergije na p\u0161enicu ili nekog drugog zdravstvenog stanja koje zahtijeva isklju\u010divanje glutena iz prehrane, <strong>ne postoji dobar razlog da odustanete od njega kako biste smr\u0161avjeli<\/strong>. Naprotiv, njegovo izbacivanje zapravo mo\u017ee dovesti do <strong>budu\u0107ih problema<\/strong> s probavljanjem nakon ponovnog uvo\u0111enja u va\u0161u prehranu. Kako biste uspje\u0161no smr\u0161avjeli, usredoto\u010dite se na ono \u0161to jedete i, ono \u0161to je najva\u017enije, u kojim koli\u010dinama to jedete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poku\u0161ajte pratiti ono \u0161to svakodnevno jedete pomo\u0107u bilje\u017enice i svjesno radite na svojim prehrambenim navikama. S vremenom \u0107ete vidjeti da va\u0161 <strong>vi\u0161ak kilograma ne dolazi od konzumiranja glutena, nego od vi\u0161ka kalorija<\/strong>. One bi se mogle nakupljati u obliku krafni za doru\u010dak, one slatke kave s mlijekom iz va\u0161eg omiljenog kafi\u0107a na putu do posla, planine tjestenine koju jedete za ru\u010dak, ona dva komada peciva koja prate va\u0161u popodnevnu pauzu za kavu i nekoliko kri\u0161ki tosta za ve\u010deru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poznajete li nekoga tko se naje\u017ei samo razmi\u0161ljaju\u0107i o glutenu? Podijelite ovaj \u010dlanak s njim; mo\u017eda nau\u010di da gluten zapravo nije stra\u0161no \u010dudovi\u0161te kakvim ga \u010desto prikazuju.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<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\/bread-and-pastry\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBread and pastry\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Za mnoge od nas prvi korak prema mr\u0161avljenju uklju\u010duje izbacivanje pekarskih proizvoda i glutena. Ali je li to pravi put? U ovom \u0107ete \u010dlanku kona\u010dno saznati istinu o bezglutenskim dijetama.<\/p>\n","protected":false},"author":100,"featured_media":292152,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6572,6800,6368,7244],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-295254","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-bez-glutena-hr","9":"tag-gluten-hr","10":"tag-mrsavljenje-hr","11":"tag-ugljikohidrati-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>Je li bezglutenska dijeta za mr\u0161avljenje doista brza i odr\u017eiva? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Gubitak te\u017eine pomo\u0107u izbacivanja glutena. 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