{"id":295591,"date":"2021-09-23T19:13:00","date_gmt":"2021-09-23T17:13:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=295591"},"modified":"2021-09-21T14:17:49","modified_gmt":"2021-09-21T12:17:49","slug":"ali-je-res-da-je-izguba-kilogramov-z-dieto-brez-glutena-hitra-in-dolgorocna","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ali-je-res-da-je-izguba-kilogramov-z-dieto-brez-glutena-hitra-in-dolgorocna\/","title":{"rendered":"Ali je res, da je izguba kilogramov z dieto brez glutena hitra in dolgoro\u010dna?"},"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\/ali-je-res-da-je-izguba-kilogramov-z-dieto-brez-glutena-hitra-in-dolgorocna\/#Zakaj_se_ljudje_nagibajo_k_skrajnostim\" title=\"Zakaj se ljudje nagibajo k skrajnostim?\">Zakaj se ljudje nagibajo k skrajnostim?<\/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\/ali-je-res-da-je-izguba-kilogramov-z-dieto-brez-glutena-hitra-in-dolgorocna\/#Kaj_je_torej_ta_grozljiva_stvar_z_glutenom\" title=\"Kaj je torej ta grozljiva stvar z glutenom?\">Kaj je torej ta grozljiva stvar z glutenom?<\/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\/ali-je-res-da-je-izguba-kilogramov-z-dieto-brez-glutena-hitra-in-dolgorocna\/#Kaj_se_zgodi_ko_prenehate_jesti_gluten\" title=\"Kaj se zgodi, ko prenehate jesti gluten?\">Kaj se zgodi, ko prenehate 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.si\/blog\/ali-je-res-da-je-izguba-kilogramov-z-dieto-brez-glutena-hitra-in-dolgorocna\/#Kdaj_bi_dejansko_morali_izlociti_gluten\" title=\"Kdaj bi dejansko morali izlo\u010diti gluten?\">Kdaj bi dejansko morali izlo\u010diti 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.si\/blog\/ali-je-res-da-je-izguba-kilogramov-z-dieto-brez-glutena-hitra-in-dolgorocna\/#Kako_izgleda_ne_uspesna_dieta_brez_glutena\" title=\"Kako izgleda (ne) uspe\u0161na dieta brez glutena?\">Kako izgleda (ne) uspe\u0161na dieta brez glutena?<\/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\/ali-je-res-da-je-izguba-kilogramov-z-dieto-brez-glutena-hitra-in-dolgorocna\/#Trik_ni_v_izlocitvi_glutena_ampak_v_vzdrzevanju_kaloricnega_deficita\" title=\"Trik ni v izlo\u010ditvi glutena, ampak v vzdr\u017eevanju kalori\u010dnega deficita\">Trik ni v izlo\u010ditvi glutena, ampak v vzdr\u017eevanju kalori\u010dnega 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.si\/blog\/ali-je-res-da-je-izguba-kilogramov-z-dieto-brez-glutena-hitra-in-dolgorocna\/#Gluten_kot_vir_beljakovin\" title=\"Gluten kot vir beljakovin?\">Gluten kot vir beljakovin?<\/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\/ali-je-res-da-je-izguba-kilogramov-z-dieto-brez-glutena-hitra-in-dolgorocna\/#Sporocilo_ki_si_ga_velja_zapomniti\" title=\"Sporo\u010dilo, ki si ga velja zapomniti\">Sporo\u010dilo, ki si ga velja zapomniti<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Najpogostej\u0161i prvi korak, ki ga ljudje obi\u010dajno naredijo pri huj\u0161anju, je ponavadi googlanje &#8220;<strong>naju\u010dinkovitej\u0161ih diet<\/strong>&#8220;. Nih\u010de ne \u017eeli \u010dakati ve\u010d let, da bi dosegel rezultate, kajne? \u0160e ve\u010d, Sara je dejala, da je kon\u010dno na\u0161la dieto, ki ji je omogo\u010dila, da izgubi odve\u010dno te\u017eo, ki jo spremlja \u017ee od najstni\u0161kih let, \u010deprav \u0161ele po pribli\u017eno \u0161tiridesetih neuspe\u0161nih poskusih. Rekla je, da je precej preprosto &#8211; vse, kar mora storiti, je, da iz svoje prehrane <strong>izlo\u010di kruh, testenine in skoraj vse druge vire glutena.<\/strong> Toda ali je res treba izlo\u010diti tako velik del na\u0161ega obi\u010dajnega jedilnika? Ali ne bi bile manj\u0161e omejitve ravno tako u\u010dinkovite? Izvedite ve\u010d o tem v 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=\"Zakaj_se_ljudje_nagibajo_k_skrajnostim\"><\/span>Zakaj se ljudje nagibajo k skrajnostim?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsi skozi \u017eivljenje razvijamo dolo\u010den na\u010din prehranjevanja, ki postane tesna navada. S tak\u0161no navado ljudje ponavadi<strong> vzdr\u017eujejo enako te\u017eo leta in leta ali pa jo nabirajo po\u010dasi in zelo neopazno, malo po malo.<\/strong>\r\n\r\nKo se odlo\u010ditev za huj\u0161anje kon\u010dno pojavi, jo obi\u010dajno spremlja ob\u010dutek, da mora biti sprememba radikalna, v idealnem primeru tako, da so rezultati vidni v nekaj dneh.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u0161no razmi\u0161ljanje nas zlahka <strong>zapelje ob obljubah drasti\u010dnih dietnih programov<\/strong>, ki obi\u010dajno zahtevajo izklju\u010ditev dolo\u010dene skupine \u017eivil. Ena izmed najbolj priljubljenih med tak\u0161nimi dietami je dieta brez glutena, ki odsvetuje u\u017eivanje pekovskih izdelkov ali drugih izdelkov, ki vsebujejo gluten. Slike &#8220;pred&#8221; in &#8220;po&#8221; povedo vse. \u017de po nekaj tednih diete brez glutena so na fotografijah vidni rezultati, skupaj z osebnimi pri\u010devanji in pri\u010devanji vseh, ki so jo kdaj poskusili. Kako je to mogo\u010de? Resnica je, da uspe\u0161na prehrana ne po\u010diva le, \u010de izlo\u010dite dolo\u010deno vrsto hrane. Celoten postopek je veliko bolj zapleten: vsi tisti kilogrami ma\u0161\u010dobe, ki ste jih leta nabirali, ne bodo izginili po enem tednu.<\/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\/2021\/09\/iStock-1268683067-1124x749.jpg\" alt=\"Kaj je gluten?\" class=\"wp-image-292071\" width=\"843\" height=\"562\" title=\"Kaj 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\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=\"Kaj_je_torej_ta_grozljiva_stvar_z_glutenom\"><\/span>Kaj je torej ta grozljiva stvar z glutenom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce imate vtis, da je gluten tista skrivna sestavina, ki jo proizvajalci vna\u0161ajo v predelano hrano, da bi nas vse skupaj premamili k u\u017eivanju \u017eemljic, boste razo\u010darani. Gluten je krovni izraz za <strong>skupino beljakovin<\/strong>, ki se naravno pojavljajo v \u017eitih, kot so p\u0161enica, je\u010dmen ali r\u017e, kar pomeni, da je \u017ee ve\u010d tiso\u010d let del obi\u010dajne prehrane \u010dlove\u0161tva. V p\u0161enici gluten najdemo kot kombinacijo beljakovin glutenina in gliadina. V drugih \u017eitih, kot so r\u017e, je\u010dmen ali oves, ima gluten nekoliko druga\u010dno sestavo. [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=\"Kaj_se_zgodi_ko_prenehate_jesti_gluten\"><\/span>Kaj se zgodi, ko prenehate jesti gluten?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Seveda se zdi ideja, da bi v enem tednu izgubili kar nekaj kilogramov, precej privla\u010dna. Ko boste iz prehrane izlo\u010dili ves gluten, boste morda opazili, da va\u0161a&nbsp; <strong>tehtnica ka\u017ee 3 kilograme manj<\/strong> kot pred enim tednom. \u010ceprav je to razo\u010daranje, to ni posledica \u017eelene izgube ma\u0161\u010dobe. Zgodilo se je, da je zdaj va\u0161a prehrana verjetno nenadoma sestavljena iz <strong>veliko manj ogljikovih hidratov<\/strong> kot obi\u010dajno. V telesu se ogljikovi hidrati hranijo predvsem v obliki glikogena, ki se ve\u017ee z vodo. <strong>En gram glikogena ve\u017ee nase pribli\u017eno tri grame vode.<\/strong> Ko zni\u017eate koli\u010dino ogljikovih hidratov v va\u0161i prehrani, znatno zmanj\u0161ate tudi koli\u010dino vode, shranjeno v telesu, kar povzro\u010di navidezno izgubo te\u017ee, tako na tehtnici kot vizualno. Ta hitra sprememba se pogosto napa\u010dno razlaga kot znak hitrega napredka, ki zlahka spremeni dvomljivce v prave vernike.<span style=\"color: #ff6600\"> [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, kaj sledi? Nov teden ne prina\u0161a vedno enakih osupljivih rezultatov in po\u010dasi se prikradejo dvomi, ki jih spremlja hrepenenje po va\u0161ih najljub\u0161ih \u0161pagetih in krofih. <strong>Tretji teden se \u017eelja po zau\u017eitju vsega, kar je bogato z ogljikovimi hidrati, razkrije v polni mo\u010di. Skupaj s stagnacijo v hitrem napredku<\/strong> pospe\u0161ijo ob\u010dutek nemo\u010di, zaradi \u010desar si na kro\u017enik nalo\u017eite testenine, za prigrizek zau\u017eijete tri krofe in za ve\u010derjo celo pizzo. Posledica: <strong>va\u0161a zaloga glikogena se obnovi skupaj z vso izgubljeno vodo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In tako hitro, kot so kilogrami izginili, so tudi hitro pri\u0161li nazaj, zaradi \u010desar stepo treh tednih samodiscipline razo\u010darani, saj je \u0161lo vse v ni\u010d. Obupate na dieto, se samodiagnosticirate z <a href=\"https:\/\/gymbeam.si\/blog\/bi-se-lahko-vas-metabolizem-upocasnil-ali-bil-poskodovan-5-nasvetov-za-pospesitev-presnove\/\" target=\"_blank\" aria-label=\"motenim metabolizmom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">motenim metabolizmom<\/a> in v svoj dnevnik ozna\u010dite \u0161e en neuspe\u0161en poskus huj\u0161anja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga mo\u017ena past je <strong>zamenjava vseh \u017eivil, bogatih z glutenom, z \u017eivili, za katera menite, da so bolj zdrava,<\/strong> ob tem pa se ne zavedate, da so veliko bolj kalori\u010dno gosta. V tem primeru ne samo, da ne izgubite te\u017ee, ampak jo na koncu pridobite!<\/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\/2021\/09\/iStock-855277340-1124x749.jpg\" alt=\"Kaj se zgodi z va\u0161im telesom, \u010de iz prehrane izklju\u010dite gluten?\" class=\"wp-image-292085\" width=\"843\" height=\"562\" title=\"Kaj se zgodi z va\u0161im telesom, \u010de iz prehrane izklju\u010dite gluten?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kdaj_bi_dejansko_morali_izlociti_gluten\"><\/span>Kdaj bi dejansko morali izlo\u010diti gluten?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po nekaterih \u0161tudijah do 65% odraslih Ameri\u010danov meni, da so \u017eivila brez glutena bolj zdrava kot ostala \u017eivila, 27% pa jih izbere izdelke brez glutena, ker menijo, da so primernej\u0161i za huj\u0161anje. To iluzijo u\u010dinkovito vzdr\u017euje mno\u017eica priljubljenih zvezdnikov, ki dru\u017eabne medije polnijo s pri\u010devanji o tem, kako dobro se po\u010dutijo, odkar so &#8221; brcnili glutensko navado &#8221; in kako so izgubili kilograme. \u010ce pa va\u0161e telo v resnici ne prena\u0161a glutena, lahko preprosto <strong>re\u0161ite te\u017eavo tako<\/strong> , da ga izklju\u010dite iz prehrane. Va\u0161 prebavni sistem lahko izgubi navado predelave in vam kasneje povzro\u010di te\u017eave, ko ga ponovno vklju\u010dite v va\u0161o prehrano.<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<p>Na tej to\u010dki se lahko vpra\u0161ate: \u010ce ne obstaja \u010dude\u017ena dieta brez glutena, kak\u0161en je smisel v proizvodnji proizvodov brez glutena? Odgovor je, da obstaja del prebivalstva, ki se mora <strong>res izogibati glutenu iz zdravstvenih razlogov.<\/strong> Med tak\u0161nimi ljudmi so tudi tisti z diagnozo <strong>alergija na p\u0161enico, ob\u010dutljivost na gluten brez celiakije ali celiaka\u0161i.<\/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\">Zdravstvene te\u017eave, povezane z glutenom<\/h3>\n\n\n\n<p>Ljudje z intoleranco za gluten imajo pogosto naslednje simptome:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>driska<\/li><li>zaprtost<\/li><li>prebavne motnje (ob\u010dutek te\u017ee)<\/li><li>ob\u010dutek napihnjenosti in vetrovi<\/li><li>utrujenost<\/li><li>ko\u017eni izpu\u0161\u010daji<\/li><li>anksioznost<\/li><li>nenadna izguba te\u017ee<\/li><li>anemija<\/li><li>avtoimunske motnje ali bole\u010dine v sklepih<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce sumite na intoleranco za gluten, se posvetujte z zdravnikom. Prva indikacija je lahko tudi s<strong> testom za samodiagnosticiranje <\/strong>, katerega rezultate bi moral ponovno potrditi le poobla\u0161\u010deni strokovnjak. <span style=\"color: #ff6600\">[8\u201316]<\/span><\/p>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o glutenu, ne zamudite na\u0161ega \u010dlanka, namenjenega posebej njemu: <a href=\"https:\/\/gymbeam.si\/blog\/gluten-ali-je-res-skodljiv-za-vse-nas\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gluten &#8211; ali je res \u0161kodljiv za vse?<\/strong><\/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\/2021\/09\/iStock-1166495363-1124x751.jpg\" alt=\"Kdaj je treba prenehati u\u017eivati gluten?\" class=\"wp-image-292099\" width=\"843\" height=\"563\" title=\"Kdaj je treba prenehati u\u017eivati 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_izgleda_ne_uspesna_dieta_brez_glutena\"><\/span>Kako izgleda (ne) uspe\u0161na dieta brez glutena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Demistificirajmo domnevne velesile huj\u0161anja brezglutenske diete z uporabo posebnega primera. Dve prijateljici, poimenujmo ju <strong>Ana in Barbara<\/strong>, obe se dr\u017eita diete brez glutena. Vendar so njihovi pristopi bistveno druga\u010dni in bodo, kot bomo videli, prinesli bistveno druga\u010dne rezultate. Tako Ana kot Barbara sta visoki 160 cm, tehtata 65 kg in imata sede\u010di na\u010din \u017eivljenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ani je bila kot otrok diagnosticirana s celiakijo in se je do sedaj \u017ee nau\u010dila \u017eiveti z njo. <strong>Ve, kateri hrani se mora izogibati.<\/strong> Ana tudi dobro razume, kako delujejo kalorije, in posku\u0161a ohraniti razumnih 1578 kcal na dan, kar ji priporo\u010da na\u0161 <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkulator za izra\u010dun kalorij<\/a> za izgubo te\u017ee.<\/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 dieta<\/h3>\n\n\n\n<p><strong>Zajtrk:<\/strong> 65 g beljakovinske ka\u0161e, 10 g <a href=\"https:\/\/gymbeam.si\/maslo-iz-indijskih-oresckov-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masla iz indijskih ore\u0161\u010dkov<\/a> in srednje veliko jabolko (415 kcal)<\/p>\n\n\n\n<p><strong>Dopoldanski prigrizek:<\/strong> <a href=\"https:\/\/gymbeam.si\/bio-vegan-protein-bar-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO Vegan Protein Bar<\/a> (167 kcal)<\/p>\n\n\n\n<p><strong>Kosilo:<\/strong> 70 g <a href=\"https:\/\/gymbeam.si\/riz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jasminovega ri\u017ea<\/a>, 150 g pi\u0161\u010dan\u010djega mesa, 5 ml  <a href=\"https:\/\/gymbeam.si\/bio-ekstra-devisko-oljcno-olje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olja<\/a>, 200 g \u010de\u0161njevega paradi\u017enika (497 kcal)<\/p>\n\n\n\n<p><strong>Popoldanska poslastica:<\/strong> Espresso z mlekom in 15 g temne \u010dokolade (100 kcal)<\/p>\n\n\n\n<p><strong>Ve\u010derja:<\/strong> 100 g tun <a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tune v lastnem soku<\/a>, 50 g t <a href=\"https:\/\/gymbeam.si\/bio-testenine-iz-lece-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">testenin iz le\u010de<\/a>, 250 g zelenjave in \u017elica jogurta (382 kcal)<\/p>\n\n\n\n<p><strong>Skupni dnevni vnos kalorij:<\/strong> 1561 kcal<\/p>\n\n\n\n<p>*Vse koli\u010dine so specifi\u010dne za \u017eivila v surovem stanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Barbara ve, da je Ana na dieti brez glutena, uspe\u0161no huj\u0161a, in se odlo\u010di, da jo tudi ona preizkusi. <strong>Vendar ne razume najbolje, kako delujejo kalorije<\/strong>. Ne pozna pojma kalori\u010dni deficit in si predstavlja, da bo zaradi izklju\u010ditve glutena iz prehrane skoraj \u010dez no\u010d shuj\u0161ala.<\/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\">Barbarina dieta<\/h3>\n\n\n\n<p><strong>Zajtrk:<\/strong> polnomastna skuta &#8211; 150 g, plus 30 g peka <a href=\"https:\/\/gymbeam.si\/pekan-orehi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pekanov<\/a> in banana (549 kcal)<\/p>\n\n\n\n<p><strong>Dopoldanski prigrizek:<\/strong> flapjack plo\u0161\u010dica (424 kcal)<\/p>\n\n\n\n<p><strong>Kosilo:<\/strong> 100 g testenin iz koruzne moke brez glutena, 150 g svinjine, 10 ml olja in smetanova omaka (937 kcal)<\/p>\n\n\n\n<p>Popoldanska poslastica: Smoothie iz 2,5 jabolka, pomaran\u010de, korenja in zelene ter pumpkin spice latte iz priljubljene verige (690 kcal)<\/p>\n\n\n\n<p>Ve\u010derja: kruh brez glutena &#8211; 100 g, plus 30 g ara\u0161idovega masla in nekaj jagod (572 kcal)<\/p>\n\n\n\n<p><strong>Skupni dnevni vnos kalorij:<\/strong> 3172 kcal<\/p>\n\n\n\n<p>*Vse koli\u010dine so specifi\u010dne za \u017eivila v surovem stanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdaj, \u010de je Barbarin vnos vzdr\u017eevanja te\u017ee na primer 1972 kcal, ga je presegla za 1200 kcal. V enem tednu se to pove\u010da na 8400 kcal. S to dieto je Barbara dosegla kalori\u010dni deficit, ki ustreza 1,1 kg ma\u0161\u010dobe. Tega zagotovo ni hotela storiti.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trik_ni_v_izlocitvi_glutena_ampak_v_vzdrzevanju_kaloricnega_deficita\"><\/span>Trik ni v izlo\u010ditvi glutena, ampak v vzdr\u017eevanju kalori\u010dnega deficita<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osebe, kot je Barbara, ki ne razumejo dobro prehranskih vrednosti \u017eivil in jim primanjkuje znanja o pojmu kalori\u010dni deficit, <strong>zlahka podle\u017eejo priljubljenim dietam, ki obljubljajo hitre rezultate<\/strong>. V takih primerih se lahko pojavijo razli\u010dni 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\">Kaj se zgodi, ko enkrat izlo\u010dite gluten?<\/h3>\n\n\n\n<p>1. Morda ne veste, po katerih \u017eivilih bi posegli, s katerimi ne bi <strong>namerno zni\u017eali vnos kalorij<\/strong> za izgubo te\u017ee.<\/p>\n\n\n\n<p>2. Koli\u010dina <strong>kalorij<\/strong> v va\u0161i novi brezglutenski dieti <strong>ostane enaka<\/strong>, kar pomeni, da se telesna te\u017ea ni\u010d ne spremeni.<\/p>\n\n\n\n<p>3. Izklju\u010dena \u017eivila nadomestite z bolj kalori\u010dno hrano (npr. 30 g \u017eit s 30 g ore\u0161\u010dkov). <strong>Va\u0161 vnos kalorij se pove\u010duje in kljub izklju\u010ditvi glutena iz va\u0161e prehrane na koncu pridobite kilograme.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je va\u0161 cilj shuj\u0161ati, se <strong>nima smisla omejiti pri u\u017eivanju va\u0161ih najljub\u0161ih \u017eivil, <\/strong>samo zato, ker je va\u0161i sosedi uspelo shuj\u0161ati z dieto brez glutena<strong>.<\/strong> Kar morate storiti, je <strong>prilagoditi in nadzorovati koli\u010dine \u017eivil, ki jih radi zau\u017eijete<\/strong>, tako da lahko ohranite u\u010dinkovit kalori\u010dni deficit, ne da bi morali izklju\u010diti katero koli posebno kategorijo \u017eivil. Koristne informacije o tem, kako to storiti, najdete v na\u0161em \u010dlanku o  <a href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">IIFYM<\/a> ali v na\u0161em <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>priro\u010dniku o kalori\u010dnem deficitu, ne da bi se morali izogniti vseh \u017eivljenjskih 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>Tudi Barbara sedaj ve, da se njenim najljub\u0161im krofom ni treba popolnoma odre\u010di. Razlika je v tem, da \u010de ga bo pojedla le polovico in ga uravnote\u017eila z <a href=\"https:\/\/gymbeam.si\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinskim milkshake-om<\/a>, bo tako njen obrok veliko bolj bogat z beljakovinami in s tem tudi 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_kot_vir_beljakovin\"><\/span>Gluten kot vir beljakovin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za zaklju\u010dek \u010dlanka imamo za vas \u0161e eno presene\u010denje. Ali ste vedeli, da se gluten v p\u0161eni\u010dni moki dejansko uporablja za proizvodnjo priljubljenega <strong>nadomestka mesa na rastlinski osnovi? <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Seitan<\/a><\/strong> je odli\u010den vir beljakovin, ki ga lahko naredite celo v svoji kuhinji. Zelo preprosto je: preprosto izpirajte moko, vedno znova, dokler se ne za\u010dne tvoriti trdna masa. Maso izpirajte, dokler ne kaplja \u010dista voda, nato pa iz nje iztisnite preostalo vodo. Dobljeno maso lahko nato za\u010dinite ali aromatizirate in uporabite za kuhanje. <span style=\"color: #ff6600\"> [3\u20134]<\/span><\/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\/2021\/09\/iStock-1222086392-1124x749.jpg\" alt=\"Gluten kot odli\u010den vir beljakovin?\" class=\"wp-image-292113\" width=\"843\" height=\"562\" title=\"Gluten kot odli\u010den vir beljakovin?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sporocilo_ki_si_ga_velja_zapomniti\"><\/span>Sporo\u010dilo, ki si ga velja zapomniti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razen \u010de imate celiakijo, intoleranco za gluten, alergijo na p\u0161enico ali drugo zdravstveno stanje, ki zahteva izklju\u010ditev glutena iz va\u0161e prehrane, <strong>ni nobenega dobrega razloga, da bi ga izlo\u010dili za izgubo kilogramov.<\/strong> Nasprotno, njegovo izlo\u010danje lahko dejansko povzro\u010di <strong>kasnej\u0161e te\u017eave<\/strong> s prebavo, ko bo ponovno vklju\u010den v va\u0161o prehrano. \u010ce \u017eelite uspe\u0161no shuj\u0161ati, se osredoto\u010dite na to, kaj jeste, in kar je najpomembnej\u0161e, na koli\u010dino hrane, ki jo zau\u017eijete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poskusite si bele\u017eiti, kaj jeste vsak dan in zavestno delajte na svojih prehranjevalnih navadah. S\u010dasoma boste ugotovili, da va\u0161i <strong>dodatni kilogrami ne nastanejo zaradi u\u017eivanja glutena, ampak zaradi odve\u010dnih kalorij.<\/strong> Ti se lahko kopi\u010dijo v obliki krofov za zajtrk, tiste sladke kave iz va\u0161e najljub\u0161e kavarne na poti v slu\u017ebo, gore testenin, ki jih imate za kosilo, tistih dveh ko\u0161\u010dkov peciva, ki spremljajo va\u0161 popoldanski odmor za kavo in nekaj rezin toast kruha za ve\u010derjo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali poznate koga, ki dobi kurjo polt samo ob pomisli na gluten? Delite ta \u010dlanek z njimi; morda pa spoznajo, da gluten v resnici ni tako grozen boogieman, kot si ga pogosto predstavljajo.<\/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 k izgubi te\u017ee vklju\u010duje izlo\u010danje pekovskih izdelkov in glutena iz prehrane. Toda ali je to pravi na\u010din? V tem \u010dlanku boste kon\u010dno izvedeli resnico o dietah brez glutena.<\/p>\n","protected":false},"author":100,"featured_media":292161,"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":[122],"tags":[6579,6807,6375,7251],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-295591","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-brez-glutena","9":"tag-gluten-sl","10":"tag-hujsanje","11":"tag-ogljikovi-hidrati","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>Ali je res, da je izguba kilogramov z dieto brez glutena hitra in dolgoro\u010dna? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Huj\u0161anje z izlo\u010danjem glutena iz prehrane. 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