{"id":304274,"date":"2019-05-16T19:31:00","date_gmt":"2019-05-16T17:31:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=304274"},"modified":"2024-05-28T14:09:00","modified_gmt":"2024-05-28T12:09:00","slug":"iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/","title":{"rendered":"Cum s\u0103 m\u00e2nca\u021bi pizza, dulciuri \u0219i totu\u0219i s\u0103 pierde\u021bi \u00een greutate datorit\u0103 dietei IIFYM?"},"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.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/#Ce_inseamna_IIFYM\" title=\"Ce \u00eenseamn\u0103 IIFYM?\">Ce \u00eenseamn\u0103 IIFYM?<\/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.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/#Ce_sunt_macronutrientii\" title=\"Ce sunt  macronutrien\u021bii ?\">Ce sunt  macronutrien\u021bii ?<\/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.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/#Calculati-va_aportul_ideal_de_macro-nutrienti\" title=\"Calcula\u021bi-v\u0103 aportul ideal de macro-nutrien\u021bi\">Calcula\u021bi-v\u0103 aportul ideal de macro-nutrien\u021bi<\/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.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/#5_avantaje_ale_IIFYM\" title=\"5 avantaje ale IIFYM\">5 avantaje ale IIFYM<\/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.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/#5_dezavantaje_ale\" title=\"5 dezavantaje ale\">5 dezavantaje ale<\/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.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/#Abordarea_buna_vs_abordarea_gresia_a_conceptului_IIFYM\" title=\"Abordarea bun\u0103 vs. abordarea gre\u0219i\u0103 a conceptului IIFYM\">Abordarea bun\u0103 vs. abordarea gre\u0219i\u0103 a conceptului IIFYM<\/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.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/#Cum_sa_va_planificati_mesele_cu_IIFYM\" title=\"Cum s\u0103 v\u0103 planifica\u021bi mesele cu IIFYM?\">Cum s\u0103 v\u0103 planifica\u021bi mesele cu IIFYM?<\/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.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/#5_sfaturi_pentru_a_va_ajuta_sa_urmati_IIFYM\" title=\"5 sfaturi pentru a v\u0103 ajuta s\u0103 urma\u021bi IIFYM\">5 sfaturi pentru a v\u0103 ajuta s\u0103 urma\u021bi IIFYM<\/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.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/#Ce_sa_retineti\" title=\"Ce s\u0103 re\u021bine\u021bi\">Ce s\u0103 re\u021bine\u021bi<\/a><\/li><\/ul><\/nav><\/div>\n\n<p id=\"block-442b14fa-f399-42a5-86ca-d0bfbd6f9789\">Cum ar fi s\u0103 consuma\u021bi din c\u00e2nd \u00een c\u00e2nd un burger, ciocolat\u0103, vin sau \u00eenghe\u021bat\u0103 \u0219i totu\u0219i s\u0103 nu oscila\u021bi \u00een greutate? Sun\u0103 ca un vis frumos sau ca o dorin\u021b\u0103 a persoanelor care doresc s\u0103 sl\u0103beasc\u0103? Acum \u00eencerca\u021bi s\u0103 v\u0103 imagina\u021bi c\u0103 acest vis poate deveni realitate \u0219i c\u0103 pute\u021bi m\u00e2nca orice dori\u021bi. Desigur, exist\u0103 un mic truc, \u0219i anume, trebuie s\u0103 \u00eencadra\u021bi totul \u00een aportul setat de macronutrien\u021bi \u0219i, prin urmare, s\u0103 v\u0103 g\u00e2ndi\u021bi la ce alimente specifice pute\u021bi consuma. A\u0219adar, dac\u0103 sunte\u021bi dispu\u0219i s\u0103 trece\u021bi <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">peste <\/a>acest disconfort minor, putem \u00eencepe cu introducerea stilului de alimenta\u021bie IIFYM.<\/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 is-style-default\" id=\"block-67d5667d-46d3-41d9-8a88-c563fdc97528\"><span class=\"ez-toc-section\" id=\"Ce_inseamna_IIFYM\"><\/span>Ce \u00eenseamn\u0103 IIFYM?<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<p id=\"block-b66a80f1-f8ce-4db9-9b9c-9c694322e16a\">Pentru a \u00een\u021belege cel mai bine principiile acestui stil alimentar, trebuie s\u0103 \u00eencepem cu \u00eenceputul \u0219i s\u0103 v\u0103 prezent\u0103m conceptele de baz\u0103. S\u0103 \u00eencepem cu ceea ce se afl\u0103 \u00een spatele misteriosului <strong>acronim IIFYM<\/strong>. Acesta vine de la <em><strong>\u201eIf It Fits Your Macros\u201d<\/strong><\/em> <em>(Dac\u0103 se potrive\u0219te aportului vostru de macro-nutrien\u021bi)<\/em>. Prin urmare, exprim\u0103 ideea c\u0103 o persoan\u0103 <strong>poate m\u00e2nca orice fel de m\u00e2ncare dore\u0219te, numai dac\u0103 se \u00eencadreaz\u0103 \u00een aportul de macro-nutrien\u021bi<\/strong>. Mai t\u00e2rziu \u00een articol ve\u021bi afla mai multe \u0219i despre posibilele dezavanraje ale acestui stil. [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-c994f86d-3ac7-42df-a8d4-4dd4de237fd8\">IIFYM nu a fost creat ca un nou tip de diet\u0103. Acest acronim&nbsp;<strong>a fost mai \u00eent\u00e2i folosit de culturi\u0219ti<\/strong>&nbsp;pe forumurile lor de discu\u021bie atunci c\u00e2nd doreau s\u0103 se r\u0103sfe\u021be cu ceva &#8220;interzis&#8221;. Aceast\u0103 denumire a fost apoi transmis\u0103 publicului larg. [1]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-bb5bbfee-00fd-4bd4-9ec3-0dd296d5c217\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/klancir052020-94-1124x749.jpg\" alt=\"Principiile IIFYM\" style=\"width:843px;height:562px\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-09bbbb8d-12ea-4f3c-87c0-ac14e334df49\"><span class=\"ez-toc-section\" id=\"Ce_sunt_macronutrientii\"><\/span>Ce sunt  macronutrien\u021bii ?<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<p id=\"block-83ff141f-09b8-4842-a173-233cb6b50c67\">Pentru a v\u0103 oferi o privire de ansamblu, vom vorbi despre macronutrien\u021bi. \u00cen general, distingem<strong> trei macronutrien\u021bi de baz\u0103, \u0219i anume proteinele, carbohidra\u021bii \u0219i gr\u0103simile.<\/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 is-style-default\" id=\"block-5b23d8ff-8e96-4254-b243-9196bb4a0311\">1. Proteinele<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-f8b131b9-766a-48cc-90e0-6ad65624eb73\">Proteinele sunt macronutrien\u021bi care <strong>sus\u021bin s\u0103n\u0103tatea oaselor, dezvoltarea masei musculare \u0219i, de asemenea, protejeaz\u0103 mu\u0219chii \u00een timpul dietei<\/strong>. Prin urmare, nu este surprinz\u0103tor faptul c\u0103 acest lucru nu este vital doar pentru sportivi. Aportul mai mare de proteine este adesea recomandat \u00een timpul pierderii \u00een greutate, nu numai pentru beneficiile men\u021bionate mai sus, ci \u0219i datorit\u0103 <strong>satura\u021biei mai mari \u0219i a efectului termic ridicat<\/strong>, care se refer\u0103 la energia de care organismul are nevoie pentru a procesa nutrien\u021bii. Pentru proteine, \u00een func\u021bie de tipul lor, <strong>efectul termic este cuprins \u00eentre 20-30%<\/strong>. Acest lucru \u00eenseamn\u0103 c\u0103 din 100 de calorii, doar aproximativ 70-80 kcal sunt absorbite \u00een organism. [2][3][5][13]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0d08911b-99f8-44f1-9b75-0308f9c17fb1\"><strong><strong>Valoarea energetic\u0103 a unui gram de proteine: 4 kcal.<\/strong><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-d410379e-ac16-4b51-a9d4-eb359f6d3c1a\">Surse de proteine: <\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-839feae8-2345-4178-986f-3d0a1693bca5\">\n<li>carne, pe\u0219te<\/li>\n\n\n\n<li>ou\u0103<\/li>\n\n\n\n<li>quark, iaurt, br\u00e2nz\u0103, \u0219i alte produse dietetice<\/li>\n\n\n\n<li>\u00eenlocuitori vegani ai c\u0103rnii (tofu, tempeh, Seitan)<\/li>\n\n\n\n<li>pseudo-cereale (hri\u015fc\u0103, amaranth, <a href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">quinoa<\/a>)<\/li>\n\n\n\n<li>leguminoase (linte, fasole)<\/li>\n\n\n\n<li>nuci \u0219i semin\u021be<\/li>\n\n\n\n<li>pulbere proteic\u0103 (<a href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noreferrer noopener\">din zer<\/a>, <a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" rel=\"noreferrer noopener\">pe baz\u0103 de plante<\/a>)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/baton-proteic-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">batoane proteice<\/a>,<a href=\"https:\/\/gymbeam.ro\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"> fursecuri proteice<\/a>&nbsp;etc<\/li>\n<\/ul>\n\n\n\n<p id=\"block-b575fe17-ebdf-4573-bea9-f826792c3999\">Pute\u021bi afla mai multe despre sursele de proteine \u00een articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-1ddfece5-35d1-45ca-b59f-b977c3f93ed0\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/prote-1124x749.jpg\" alt=\"Surse de proteine\" style=\"width:843px;height:562px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-3881fb4e-7aa1-44ef-a6c5-29f6ac8b3000\">2. Carbohidra\u021bi<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0df266d4-122d-4009-be9a-ec6ae8fa2b02\">Carbohidra\u021bii sunt un alt macronutrient major. Sunt <strong>\u00een general cunoscu\u021bi ca surs\u0103 de energie pentru organism<\/strong>. Majoritatea carbohidra\u021bilor se descompun \u00een glucoz\u0103 \u00eenainte de a intra \u00een s\u00e2nge, de care organismul se folose\u0219te <strong>pentru a produce o molecul\u0103 purt\u0103toare de energie numit\u0103 ATP<\/strong> (adenozin trifosfat). Apoi, aceasta este utilizat\u0103 pentru diferite sarcini metabolice, cum ar fi activit\u0103\u021bile zilnice normale sau performan\u021bele sportive. De\u0219i organismul poate folosi \u0219i gr\u0103simile pentru a produce energia necesar\u0103 pentru a efectua, spre exemplu, sinteza ATP, majoritatea celulelor prefer\u0103 <strong>carbohidra\u021bii ca surs\u0103 primar\u0103 de energie<\/strong>. \u00cen ceea ce prive\u0219te efectul termic al carbohidra\u021bilor, <strong>acesta este undeva \u00eentre 5-10%.<\/strong>&nbsp;&nbsp;[2\u20134]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-e3cbdec3-bf62-451a-b50b-bae439e48134\"><strong><strong>Valoarea energetic\u0103 a unui gram de carbohidra\u021bi: 4 kcal.<\/strong><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0934eba2-264d-4453-98b7-403f8e5018a3\"><strong><strong>Surse de carbohidra\u021bi:<\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-5f903d8d-3f43-4591-94da-325ccbca4352\">\n<li>cereale integrale (fulgi de ov\u0103z \u0219i de f\u0103in\u0103 spelt, f\u0103in\u0103, orez, paste, produse de patiserie)<\/li>\n\n\n\n<li>pseudo-cereale (hri\u0219c\u0103, amaranth, quinoa)<\/li>\n\n\n\n<li>cartofi albi sau dulci<\/li>\n\n\n\n<li>leguminoase (linte, n\u0103ut, fasole)<\/li>\n\n\n\n<li>fructe \u0219i legume<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-614fd1de-7c70-4503-8f33-ab919669f623\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/sachari-1124x749.jpg\" alt=\"Surse de carbohidra\u021bi\" style=\"width:843px;height:562px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-8dad47a8-d8c0-4490-a969-f8438a2b1b29\">3. Gr\u0103simile<\/h3>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"895\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/male-895x1124.jpg\" alt=\"Cele mai bune surse de gr\u0103simi dietetice\" class=\"wp-image-209297\" title=\"Cele mai bune surse de gr\u0103simi dietetice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male-895x1124.jpg 895w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male-319x400.jpg 319w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male-1223x1536.jpg 1223w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male.jpg 1364w\" sizes=\"auto, (max-width: 895px) 100vw, 895px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:102px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ultimul macronutrient important este reprezentat de gr\u0103simi. La fel ca \u0219i glucidele, <strong>acestea sunt surse importante de energie \u0219i ajut\u0103 la sus\u021binerea dezvolt\u0103rii celulare<\/strong>. \u00cen plus, <strong>gr\u0103simile protejeaz\u0103 \u0219i organele, ajut\u0103 la men\u021binerea c\u0103ldurii corpului \u0219i sunt, de asemenea, necesare pentru sinteza hormonilor, inclusiv a testosteronului<\/strong>. Exist\u0103 chiar \u0219i vitamine &#8211; A, D, E, K, care sunt liposolubile. \u00cen cazul unui aport insuficient de gr\u0103simi, este posibil s\u0103 ave\u021bi o problem\u0103 cu absorb\u021bia acestora.&nbsp;[6]<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><strong>Valoare energetic\u0103 a unui gram de gr\u0103sime: 9 kcal.<\/strong><\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Surse de gr\u0103simi: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>semin\u021be, nuci \u0219i unt de arahide<\/li>\n\n\n\n<li>unt, <a href=\"https:\/\/gymbeam.ro\/pure-ghee-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ghee<\/a> \u0219i uleiuri (de floarea-soarelui, de m\u0103sline, de dovleac)<\/li>\n\n\n\n<li>m\u0103sline<\/li>\n\n\n\n<li>avocado<\/li>\n\n\n\n<li>gr\u0103sime, care este o component\u0103 natural\u0103 a proteinelor animale (de exemplu, gr\u0103simea din carne de vit\u0103)<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-4f42fd49-1444-4e25-a926-b71e128510a1\"><span class=\"ez-toc-section\" id=\"Calculati-va_aportul_ideal_de_macro-nutrienti\"><\/span>Calcula\u021bi-v\u0103 aportul ideal de macro-nutrien\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p id=\"block-4c31aa5c-d67e-4feb-9292-c0a2bb484e07\">Acum c\u0103 am discutat conceptele de baz\u0103, putem trece la urm\u0103torul pas. Pute\u021bi s\u0103 v\u0103 stabili\u021bi valorile specifice de macro-nutrien\u021bi pentru organismul vostru, care s\u0103 v\u0103 ajute s\u0103 v\u0103 atinge\u021bi un anumit obiectiv, cum ar fi pierderea \u00een greutate. Cea mai u\u0219oar\u0103 modalitate este de a utiliza calculatorul nostru de macro-nutrien\u021bi, care va face toat\u0103 munca \u00een locul vostru, calcul\u00e2ndu-v\u0103 aportul de macro-nutrien\u021bi \u00een func\u021bie de datele pe care le introduce\u021bi. Dac\u0103 dori\u021bi s\u0103 calcula\u021bi singuri, urma\u021bi pa\u0219ii din articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            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        if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n            if (data.myGoal == 'loseWeight') {\n                goalIndex = 0.8;\n            } else if (data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n            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proteinIndex = 2.2\n                    }\n                }\n\n            } else if (data.myGoal == 'goodCondition') {\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n             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$('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h1 class=\"wp-block-heading is-style-h2\">                             Avantaje \u0219i dezavantaje ale IIFYM<\/h1>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0e46c129-24ba-423e-8f5c-ea302e8f1983\">Fiecare moned\u0103 are dou\u0103 fe\u021be. La fel \u0219i \u00een cazul IIFYM. De\u0219i poate p\u0103rea perfect la prima vedere, nu este chiar a\u0219a. Deci, <strong>s\u0103 arunc\u0103m o privire mai atent\u0103 asupra argumentelor pro \u0219i contra<\/strong>, astfel \u00eenc\u00e2t s\u0103 lua\u021bi o decizie relevant\u0103 \u00een ceea ce prive\u0219te adoptarea acestui tip de stil de via\u021b\u0103. Dac\u0103 v\u0103 este cunoscut\u0103 <strong>partea negativ\u0103 a IIFYM<\/strong>, pute\u021bi cu siguran\u021b\u0103 evita consecin\u021bele negative, astfel \u00eenc\u00e2t <strong>s\u0103 beneficia\u021bi doar de aspectele sale pozitive.<\/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 is-style-default\" id=\"block-f5dee755-88b5-4f0b-87ba-2471d355268c\"><span class=\"ez-toc-section\" id=\"5_avantaje_ale_IIFYM\"><\/span>5 avantaje ale IIFYM<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 is-style-default\" id=\"block-82b18d6c-e2ae-4bb2-9a88-0abde29d7629\">1. Ve\u021bi avea o imagine de ansamblu asupra compozi\u021biei macronutrien\u021bilor alimentelor<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-f00913cd-61fe-423a-8a37-a3325f41a9dc\">Dac\u0103 v\u0103 decide\u021bi s\u0103 urma\u021bi IIFYM, va trebui s\u0103 <strong>nota\u021bi caloriile \u00een anumite aplica\u021bii, cum ar fi<\/strong> <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal.<\/a> Aceasta con\u021bine deja lista alimentelor prestabilite pe care trebuie doar s\u0103 le ad\u0103uga\u021bi. Pe de alt\u0103 parte, exist\u0103 \u0219i posibilitatea de a scrie <strong>propria valoare energetic\u0103 pentru alimentele pe care le introduce\u021bi<\/strong>. \u00cen acest fel, ar trebui s\u0103 \u00eencerca\u021bi s\u0103 m\u00e2nca\u021bi o cantitate predeterminat\u0103 de macronutrien\u021bi \u0219i astfel s\u0103 ob\u021bine\u021bi 100% proteine, carbohidra\u021bi \u0219i gr\u0103simi. Trebuie s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 lucra\u021bi cu ingrediente individuale, s\u0103 \u0219ti\u021bi cum s\u0103 strecura\u021bi mai multe proteine \u00een m\u00e2ncare sau cum s\u0103 reduce\u021bi con\u021binutul de gr\u0103simi din alimenta\u021bie. Pentru unii, aceste lucruri pot fi distractive, pentru al\u021bii s-ar putea s\u0103 nu fie la fel. Dup\u0103 un timp, <strong>ve\u021bi aprecia din ochi dimensiunile por\u021biilor, iar procesul va deveni mai rapid \u0219i mai automat<\/strong>. Poate c\u0103 datorit\u0103 not\u0103rii alimentelor, ve\u021bi descoperi \u0219i c\u00e2teva calorii ascunse despre care nu avea\u021bi idee p\u00e2n\u0103 acum.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-e358e5e0-20e4-4957-8a6b-a1b76dad30c0\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-502387628-1124x750.jpg\" alt=\"Cum se calculeaz\u0103 macronutrine\u021bii \u0103n cazul IIFYM\" style=\"width:843px;height:563px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-bd517635-8c88-40f0-b9bd-49fb12baadc2\">2. Ave\u021bi libertatea alegerii m\u00e2nc\u0103rii<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-d00d38db-301d-4bd5-8af1-d37d5d444e03\"><em>&#8220;<em>Nu pot lua cina cu tine m\u00e2ine, \u00eencerc s\u0103 sl\u0103besc \u0219i trebuie s\u0103-mi urmez dieta&#8221;.<\/em> <\/em>Nu va mai trebui niciodat\u0103 s\u0103 spune\u021bi aceast\u0103 fraz\u0103. Dac\u0103 ar fi s\u0103 caracteriz\u0103m IIFYM \u00eentr-un singur cuv\u00e2nt, ar fi cu siguran\u021b\u0103 <strong>flexibil<\/strong>. Acesta este un aspect-cheie apreciat de mul\u021bi oameni. <strong>Nu trebuie s\u0103 evita\u021bi evenimentele sociale<\/strong>. Pute\u021bi consuma orice m\u00e2ncare dori\u021bi, doar c\u0103 tot ce trebuie s\u0103 face\u021bi este s\u0103 o \u00eencadra\u021bi \u00een aportul vostru, s\u0103 o nota\u021bi \u0219i s\u0103 <strong>adapta\u021bi alte mese \u00een raport cu aceasta \u00een timpul zilei<\/strong>. Avantajul este c\u0103 majoritatea felurilor de m\u00e2ncare ale unor renumite lan\u021buri de restaurante au informa\u021bii nutri\u021bionale disponibile publicului. &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-4d7e1596-fb49-4fd2-ae14-ba0768ebf1aa\">De exemplu, dac\u0103 servi\u021bi un Whopper dublu de la Burger King, care are aproximativ 900 kcal, 50 g de carbohidra\u021bi, 56 g de gr\u0103simi \u0219i 35 g de proteine, probabil v\u0103 ve\u021bi da seama c\u0103 trebuie s\u0103 reduce\u021bi gr\u0103simile atunci c\u00e2nd ave\u021bi alte mese zilnice. \u00cen schimb, dac\u0103 opta\u021bi pentru un wrap de la McDonald\u2019s cu <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui <\/a>la gr\u0103tar, ve\u021bi furniza organismului 350 kcal, 41 g carbohidra\u021bi, 10 g gr\u0103simi \u0219i 26 g proteine, care ar putea fi o mas\u0103 destul de echilibrat\u0103. Acest lucru v\u0103 va facilita estimarea aportului \u0219i ve\u021bi \u0219ti dac\u0103 trebuie s\u0103 v\u0103 limita\u021bi la alte mese pe care le ave\u021bi \u00een timpul zilei. \u0218i, \u00een plus, <strong>pute\u021bi alege\u021bi altceva sau s\u0103 \u00eemp\u0103r\u021bi\u021bi masa cu cineva pentru a v\u0103 asigura c\u0103 se potrive\u0219te macro-nutrien\u021bilor vo\u0219tri.<\/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<h3 class=\"wp-block-heading is-style-default\" id=\"block-67f61bb4-f640-485d-9197-db1d80c14496\">3. Ve\u021bi sc\u0103pa de mentalitatea \u201etotul sau nimic\u201d<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-611a4957-78d5-40ac-92c6-ec4cbf172e78\">A\u021bi \u00eencercat vreodat\u0103 s\u0103 sl\u0103bi\u021bi, <strong>dar eforturile voastre s\u0103 fie irosite de o petrecere unde a\u021bi servit o bucat\u0103 de tort<\/strong> \u0219i apoi <strong>s\u0103 renun\u021ba\u021bi la plan<\/strong> \u0219i s\u0103 m\u00e2nca\u021bi tot ce era pe mas\u0103? Acum nu se va mai \u00eent\u00e2mpla acest lucru. Cu IIFYM, <strong>nu mai exist\u0103 alimente interzise care ar putea \u00eenc\u0103lca planul vostru de alimenta\u021bie<\/strong>. De acum, ave\u021bi voie s\u0103 v\u0103 bucura\u021bi de orice fel de m\u00e2ncare. Tot ce trebuie s\u0103 face\u021bi este s\u0103 urm\u0103ri\u021bi cantitatea acestora, astfel \u00eenc\u00e2t s\u0103 ave\u021bi suficien\u021bi macro-nutrien\u021bi pentru restul zilei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-123e7bcd-f883-465e-bf73-aefbb940c546\">Datorit\u0103 IIFYM, nu mai trebuie s\u0103 v\u0103 fie fric\u0103 de evenimentele sociale cu o mul\u021bime de alimente irezistibile care nu s-ar \u00eencadra \u00een planul vostru de alimenta\u021bie. Dup\u0103 cum \u0219tim cu to\u021bii, <strong>fructul interzis este \u00eentotdeauna cel mai dulce<\/strong>, deci este foarte posibil s\u0103 nu mai fi\u021bi b\u00e2ntui\u021bi de astfel de pofte. \u00cen plus, rezultatele studiilor arat\u0103 c\u0103 <strong>v\u0103 ve\u021bi bucura mai mult de m\u00e2ncare dac\u0103 nu o regreta\u021bi<\/strong>.&nbsp;[9]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-9198db21-dae5-4eef-adf0-c10734aa8c5d\">\u0218i dac\u0103 sunte\u021bi interesa\u021bi de sfaturi despre gust\u0103ri inteligente, ar trebui s\u0103 arunca\u021bi o privire la articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">7 sfaturi despre cum s\u0103 m\u00e2nca\u021bi ceea ce v\u0103 place \u0219i s\u0103 nu v\u0103 \u00eengra\u0219a\u021bi.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-79df613e-c73a-48e4-bc12-dee2f93e11e2\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-24T090340.015-2-1124x827.jpg\" alt=\"Cum s\u0103 evita\u021bi supraalimentarea cu IIFYM\" style=\"width:843px;height:620px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-fd3c2323-6d47-450d-896a-c983bc8e6580\">4. V\u0103 poate ajuta s\u0103 lupta\u021bi \u00eempotriva tulbur\u0103rilor alimentare<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-705131e0-3ff6-4eaf-bb72-764190c53d78\">Persoanele care sufer\u0103 de tulbur\u0103ri alimentare se caracterizeaz\u0103 de obicei printr-o <strong>rela\u021bie nes\u0103n\u0103toas\u0103 cu m\u00e2ncarea<\/strong>, cum ar fi teama c\u0103 se vor \u00eengr\u0103\u0219a chiar \u0219i dup\u0103 o cantitate mic\u0103 de alimente nes\u0103n\u0103toase. Noi nu \u00eencerc\u0103m s\u0103 sus\u021binem c\u0103 IIFYM este solu\u021bia exact\u0103 la tulbur\u0103rile alimentare. \u00cen cazul unei astfel de boli, persoana afectat\u0103 ar trebui s\u0103 discute cu un specialist despre starea de s\u0103n\u0103tate. <strong>Cu toate acestea, IIFYM poate fi folosit pentru a ajuta o persoan\u0103 s\u0103 realizeze c\u0103 nu se va \u00eent\u00e2mpla nimic dac\u0103 va consuma \u0219i alte alimente dec\u00e2t \u00een mod obi\u0219nuit.<\/strong>&nbsp;&nbsp;[7]<\/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 is-style-default\" id=\"block-20fd0301-64d5-4c61-bd8c-93b110e298df\">5. Abordarea va fi durabil\u0103 pe termen lung<\/h3>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1034\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/udrzit-1034x1124.jpg\" alt=\"Cum s\u0103 pierde\u021bi \u00een greutate cu IIFYM\" class=\"wp-image-209354\" title=\"Cum s\u0103 pierde\u021bi \u00een greutate cu IIFYM\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit-1034x1124.jpg 1034w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit-368x400.jpg 368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit-1413x1536.jpg 1413w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit.jpg 1579w\" sizes=\"auto, (max-width: 1034px) 100vw, 1034px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Au fost diversele diete \u00eencercate \u00een trecut durabile pentru voi pe termen lung<\/strong>? Probabil c\u0103 nu, din moment ce nu le mai urma\u021bi acum \u0219i sunte\u021bi \u00een c\u0103utarea unei alte modalit\u0103\u021bi de a sl\u0103bi definitiv. O diet\u0103 <strong>care s\u0103 v\u0103 \u00eempiedice s\u0103 consuma\u021bi alimentele preferate nu este o solu\u021bie pe termen lung<\/strong>. \u0218i nu func\u021bioneaz\u0103 nici abstinen\u021ba de la produsele preferate p\u00e2n\u0103 \u00een momentul \u00een care \u00eencepe\u021bi s\u0103 da\u021bi jos kilogramele nedorite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu siguran\u021b\u0103 nu ve\u021bi rezista mult cu o astfel de abordare \u0219i, dac\u0103 atinge\u021bi greutatea visat\u0103, este posibil s\u0103 \u00eent\u00e2lni\u021bi <strong>efectul yo-yo<\/strong> care vine imediat dup\u0103 ce v\u0103 \u00eentoarce\u021bi la obiceiurile alimentare anterioare. \u0218i rezultatul? <strong>S-ar putea s\u0103 c\u00e2\u0219tiga\u021bi nu numai greutatea pierdut\u0103, ci \u0219i c\u00e2teva kilograme \u00een plus.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu IIFYM, <strong>nu trebuie s\u0103 a\u0219tepta\u021bi cu ner\u0103bdare s\u0103 m\u00e2nca\u021bi o felie de tort peste c\u00e2teva luni<\/strong>, ci \u00eel pute\u021bi \u00eencorpora \u00een planul vostru alimentar \u00eenc\u0103 din prima s\u0103pt\u0103m\u00e2n\u0103. Este posibil ca cei dragi s\u0103 nu \u0219tie niciodat\u0103 c\u0103 a\u021bi \u00eenceput un nou stil de alimenta\u021bie, a\u0219a c\u0103 ve\u021bi evita orice observa\u021bie care ar putea s\u0103 v\u0103 descurajeze cu privire la ceea ce consuma\u021bi.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-2a027e2f-d404-4f56-b801-2fe7603b3078\"><span class=\"ez-toc-section\" id=\"5_dezavantaje_ale\"><\/span>5 dezavantaje ale<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 is-style-default\" id=\"block-1b76b7b4-7e69-489a-899c-e759cefa7b29\">1.Pute\u021bi deveni sclavul caloriilor<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-33889604-6afb-4018-8977-3c2aa18752b8\">Desigur, nu este deloc un lucru r\u0103u s\u0103 \u0219ti\u021bi ce con\u021bine m\u00e2ncarea. Dac\u0103 sunte\u021bi perfec\u021bioni\u0219ti, este posibil s\u0103 \u00eencepe\u021bi rapid <strong>s\u0103 g\u00e2ndi\u021bi prea mult fiecare calorie \u0219i fiecare gram dintr-un anumit macro-nutrient<\/strong>. Dar este cu adev\u0103rat necesar s\u0103 m\u00e2nca\u021bi exact 83 de grame de m\u0103r \u0219i s\u0103 arunca\u021bi restul? \u00cen timp, ve\u021bi \u0219ti c\u00e2t con\u021bine fiecare aliment. Unii ar putea g\u0103si aceste valori informative, dar dac\u0103 voi considera\u021bi c\u0103 este posibil s\u0103 deveni\u021bi sclavi ai cifrelor, poate c\u0103 IIFYM nu este potrivit pentru voi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-14c9670a-c614-43ab-96e7-a573806ee0ab\">Probabil v\u0103 va lua mult timp s\u0103 o lua\u021bi de la \u00eenceput, <strong>s-ar putea s\u0103 nu v\u0103 plac\u0103 s\u0103 v\u0103 num\u0103ra\u021bi macro-nutrien\u021bii \u0219i s-ar putea chiar s\u0103 v\u0103 enerveze acest lucru<\/strong>. Desigur, este bine de \u0219tiut c\u0103 \u00een carne se g\u0103sesc proteine, dar nu trebuie s\u0103 v\u0103 stresa\u021bi cu privire la num\u0103rul exact. Dac\u0103 nu v\u0103 place s\u0103 num\u0103ra\u021bi calorii, <strong>exist\u0103 multe alte modalit\u0103\u021bi de a pierde \u00een greutate eficient f\u0103r\u0103 a fi nevoie s\u0103 v\u0103 stresa\u021bi cu privire la cifre.<\/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 is-style-default\" id=\"block-b2ef5a77-0fcb-4e8b-8eff-ddf360d331f8\">2. Exist\u0103 riscul de a dezvolta o tulburare de alimenta\u021bie<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-460321c2-bb8b-435e-8989-5f4cae013c46\">Acest punct este destul de str\u00e2ns legat de cel precedent. Dup\u0103 cum am men\u021bionat deja, fiecare moned\u0103 are dou\u0103 p\u0103r\u021bi. Pe unii, IIFYM \u00eei poate \u00eenv\u0103\u021ba s\u0103 consume m\u00e2ncarea de care se temeau anterior, <strong>pe al\u021bii, num\u0103ratul macronutrien\u021bilor \u0219i a caloriilor poate fi o nou\u0103 obsesie care va duce la o rela\u021bie nes\u0103n\u0103toas\u0103 cu alimentele<\/strong>. Leg\u0103tura dintre notarea alimentelor \u00een aplica\u021biile fitness \u0219i dezvoltarea tulbur\u0103rilor alimentare a fost confirmat\u0103 \u0219tiin\u021bific. Un alt studiu a constatat c\u0103 73% dintre femeile chestionate cu o tulburare de alimenta\u021bie au considerat c\u0103 <strong>num\u0103ratul macronutrien\u021bilor din alimente a contribuit la dezvoltarea bolii. <\/strong>[7\u20138]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-2e38e885-7e0e-4ce8-8e32-b2eaec653a84\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1124412188-1124x749.jpg\" alt=\"Care este leg\u0103tura dintre tulbur\u0103rile alimentare (PPP) \u0219i IIFYM\" style=\"width:843px;height:562px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-9a704d55-f2c6-4cf9-984b-bdb056b5e58a\">3. Estimarea greut\u0103\u021bii alimentelor v\u0103 poate ruina progresul<\/h3>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"823\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-823x1124.jpg\" alt=\"Cum s\u0103 sl\u0103be\u0219ti datorit\u0103 contoriz\u0103rii caloriilor\" class=\"wp-image-209397\" title=\"Cum s\u0103 sl\u0103be\u0219ti datorit\u0103 contoriz\u0103rii caloriilor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-823x1124.jpg 823w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-293x400.jpg 293w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-1125x1536.jpg 1125w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-1500x2048.jpg 1500w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-scaled.jpg 1875w\" sizes=\"auto, (max-width: 823px) 100vw, 823px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 m\u00e2nca\u021bi mai ales acas\u0103, v\u0103 preg\u0103ti\u021bi propria m\u00e2ncare \u0219i utiliza\u021bi IIFYM, atunci <strong>ar trebui s\u0103 fie u\u0219or s\u0103 c\u00e2nt\u0103ri\u021bi totul<\/strong>. Cu toate acestea, problemele pot ap\u0103rea dac\u0103 \u00eencepe\u021bi s\u0103 folosi\u021bi IIFYM, dar nu dori\u021bi s\u0103 renun\u021ba\u021bi, spre exemplu, la pr\u00e2nzurile zilnice \u00een restaurante. Sigur, este posibil s\u0103 sl\u0103bi\u021bi chiar dac\u0103 m\u00e2nca\u021bi \u00een ora\u0219. S\u0103 fim sinceri totu\u0219i, <strong>chiar \u00eendr\u0103zni\u021bi s\u0103 estima\u021bi c\u00e2te grame de orez, carne \u0219i sos con\u021bine preparatul comandat \u00eentr-un restaurant la \u00eenceput de drum cu IFFYM?<\/strong>&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><br>\u00cencerca\u021bi s\u0103 face\u021bi un test acas\u0103: ruga\u021bi pe cineva s\u0103 v\u0103 dea o por\u021bie de m\u00e2ncare \u0219i estima\u021bi c\u00e2\u021bi macronutrien\u021bi con\u021bine aceasta. S-ar putea s\u0103 fi\u021bi surprin\u0219i de faptul c\u0103 <strong>valorile voastre vor diferi cu c\u00e2teva sute de grame de cele reale<\/strong>, iar acest lucru va fi foarte d\u0103un\u0103tor pentru aportul caloric zilnic.&nbsp;<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><br>Desigur, pute\u021bi lua un c\u00e2ntar \u00een restaurant pentru a c\u00e2nt\u0103ri preparatele, dar cu siguran\u021b\u0103 <strong>aceast\u0103 abordare nu va duce la o rela\u021bie s\u0103n\u0103toas\u0103 cu m\u00e2ncarea<\/strong>, a\u0219a c\u0103 nu e nevoie s\u0103 exagera\u021bi. Acest lucru <strong>este important doar pentru sportivi chiar \u00eenainte de competi\u021bie<\/strong>, dar probabil c\u0103 ace\u0219tia nu vor m\u00e2nca \u00een restaurante \u00een acea perioad\u0103, unde nu ar avea un control 100% asupra m\u00e2nc\u0103rii.&nbsp;&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p id=\"block-efbbbc18-7cc9-4f3d-b915-21bbfc140ebd\">Deci, dac\u0103 dori\u021bi s\u0103 m\u00e2nca\u021bi \u00een ora\u0219 chiar de la \u00eenceputul experien\u021bei voastre cu IIFYM, \u00eencerca\u021bi s\u0103 alege\u021bi un restaurant care s\u0103 indice greutatea alimentelor \u00een meniu, iar acest lucru s\u0103 v\u0103 ajute s\u0103 estima\u021bi por\u021bia mai u\u0219or. O alt\u0103 op\u021biune este s\u0103 <strong>comanda\u021bi m\u00e2ncare acas\u0103, unde pute\u021bi utiliza c\u00e2ntarul f\u0103r\u0103 a p\u0103rea ciuda\u021bi<\/strong>, l\u0103s\u00e2nd pentru un alt membru al familiei restul por\u021biei care ar dep\u0103\u0219i \u00een mod semnificativ macro-nutrien\u021bii. Din p\u0103cate, echilibrul energetic este necru\u021b\u0103tor. Doar pentru c\u0103 nu a\u021bi notat informa\u021biile despre alimente \u00een aplica\u021bia voastr\u0103, nu \u00eenseamn\u0103 c\u0103 nu le-a\u021bi consumat. G\u00e2ndi\u021bi-v\u0103 la asta \u0219i \u00eencerca\u021bi s\u0103 fi\u021bi c\u00e2t mai exac\u021bi posibil.<\/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 is-style-default\" id=\"block-68dbfdc7-7281-4ef7-87ae-079d13a222a4\">4. Lipsa vitaminelor \u0219i mineralelor<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-c1039c84-4a92-4e6f-8120-7fe3b2a8a67f\">\u00cen utilizarea IIFYM este important s\u0103 v\u0103 baza\u021bi pe macro-nutrien\u021bi. <strong>Dar nu uita\u021bi de micro-nutrien\u021bii importan\u021bi, a c\u0103ror deficien\u021b\u0103 pe termen lung ar putea avea un efect negativ asupra organismului.<\/strong> Conform cercet\u0103rilor, \u00een dietele moderne, se \u00eent\u00e2mpl\u0103 adesea ca unele persoane s\u0103 aib\u0103 deficit de anumite vitamine sau minerale. Prin urmare, este destul de probabil ca acest deficit s\u0103 apar\u0103 chiar \u0219i la persoanele <strong>care nu au grij\u0103 de aportul suficient de fructe, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a> \u0219i care se concentreaz\u0103 doar pe calorii.<\/strong> [10\u201311]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-d8ef6f24-b99e-4a3f-b214-16a461ee5614\">Cercet\u0103rile pentru analizarea deficien\u021belor de micro-nutrien\u021bi la persoanele care utilizeaz\u0103 IIFYM nu au fost \u00eenc\u0103 efectuate. Cu toate acestea, este important de men\u021bionat c\u0103 <strong>exist\u0103 nenum\u0103rate modalit\u0103\u021bi de abordare a acestei diete<\/strong>. Dac\u0103 furniza\u021bi organismului alimente de cea mai sc\u0103zut\u0103 calitate, atunci sunte\u021bi expu\u0219i riscului de a avea deficit de vitamine sau nutrien\u021bi. Pute\u021bi face fa\u021b\u0103 acestui lucru <strong>respect\u00e2nd a\u0219a-numita regul\u0103 de 80\/20<\/strong> \u00eempreun\u0103 cu IIFYM. Aceasta \u00eenseamn\u0103 c\u0103 <strong>aproximativ 80% din aportul caloric zilnic ar trebui s\u0103 provin\u0103 din alimentele de calitate pe care le-am men\u021bionat mai sus, iar restul de 20% pot proveni din bun\u0103t\u0103\u021bi care v\u0103 plac<\/strong>, spre exemplu dulciurile, m\u00e2ncarea de tip fast-food \u0219i a\u0219a mai departe.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-d20e95ea-7f99-4cde-862d-4e10d56ca0ee\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/MG_6251jj-1124x750.jpeg\" alt=\"Lipsa de vitamine \u0219i minerale pentru sc\u0103derea \u00een greutate\" style=\"width:843px;height:563px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-9cdbc347-36ae-4e1a-9cd9-21ffe58a6fe7\">5. Nu ia \u00een considerare s\u0103n\u0103tatea general\u0103<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-011fd75d-7cd0-4d58-a5ff-06832f1c6cc6\">Dac\u0103 ave\u021bi restric\u021bii cauzate de probleme de s\u0103n\u0103tate, re\u021bine\u021bi faptul c\u0103 <strong>IIFYM nu le ia \u00een considerare<\/strong>. Spre exemplu, trebuie s\u0103 evita\u021bi alimentele din cauza unei intoleran\u021be? Ave\u021bi probleme cu rinichii sau chiar diabet? Atunci trebuie s\u0103 v\u0103 g\u00e2ndi\u021bi la asta chiar dac\u0103 dori\u021bi s\u0103 urma\u021bi IIFYM. Desigur, <strong>este posibil s\u0103 combina\u021bi aceast\u0103 abordare cu unele restric\u021bii<\/strong> \u0219i atunci trebuie s\u0103 alege\u021bi alimentele pe care le pute\u021bi include \u00een planul vostru alimentar. Cu toate acestea, cel mai bine este s\u0103 v\u0103 <strong>consulta\u021bi medicul<\/strong> cu privire la urmarea unei diete conform regulilor IIFYM.<\/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 is-style-default\" id=\"block-29be182d-c261-47b1-9a25-e7d184994045\"><span class=\"ez-toc-section\" id=\"Abordarea_buna_vs_abordarea_gresia_a_conceptului_IIFYM\"><\/span>Abordarea bun\u0103 vs. abordarea gre\u0219i\u0103 a conceptului IIFYM<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<p id=\"block-f28a0470-acb1-4f5a-af09-241a6fd654e3\">\u00cen baza informa\u021biilor de mai sus, ar trebui s\u0103 ave\u021bi deja o idee despre cum s\u0103 continua\u021bi, astfel \u00eenc\u00e2t IIFYM s\u0103 devin\u0103 <strong>un stil de alimenta\u021bie predominant s\u0103n\u0103tos, eficient \u0219i de lung\u0103 durat\u0103 pentru voi<\/strong>. Pentru o claritate \u0219i mai mare, vom ar\u0103ta at\u00e2t exemplul bun, c\u00e2t \u0219i cel mai pu\u021bin bun \u00een ceea ce prive\u0219te IIFYM.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-b8f210e9-d08a-4b5c-afe5-352630e6c64a\">Vom lua exemplul a <strong>dou\u0103 femei<\/strong> (s\u0103 le numim Sarah \u0219i Iva)<strong>, care au am\u00e2ndou\u0103 22 de ani, \u00een\u0103l\u021bimea de 170 cm, greutatea de 70 kg, ar dori s\u0103 sl\u0103beasc\u0103, au un loc de munc\u0103 sedentar \u0219i petrec 2 ore de antrenament solicitant de circuit pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-ffce6ae9-b0f0-45ca-bff6-496019a1e727\"><strong>Aportul zilnic recomandat de calorii pentru sc\u0103derea \u00een greutate<\/strong> \u00een conformitate cu procesul de calculare<strong> al macronutrien\u021bilor este urm\u0103torul: 1826 kcal, carbohidra\u021bi: 223 g, proteine: 119 g, gr\u0103simi: 51 g.<\/strong><\/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 is-style-default\">Abordarea corect\u0103 a Sarei<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sarah \u0219tie c\u0103 <strong>organismul ei are nevoie de substan\u021be nutritive<\/strong> de calitate, a\u0219a c\u0103 a decis s\u0103 se conformeze regulii de 80\/20 \u00eempreun\u0103 cu IIFYM. Aceasta \u00eenseamn\u0103 c\u0103 a pus deoparte aproximativ 370 kcal (20%) din aportul zilnic pentru bun\u0103t\u0103\u021bi care nu sunt at\u00e2t de bogate \u00een nutrien\u021bi \u0219i nici benefice.<\/li>\n\n\n\n<li>Pentru c\u0103 ador\u0103 \u00eenghe\u021bata, ea decide s\u0103 aloce aceste calorii \u00eentr-o \u00eenghe\u021bat\u0103 Magnum cu ciocolat\u0103 alb\u0103, care are 259 kcal.<\/li>\n\n\n\n<li>\u00cei mai r\u0103m\u00e2n 111 kcal pentru a-\u0219i satisface papilele gustative, a\u0219a c\u0103 adaug\u0103 la pr\u00e2nz sosul tartar pe care \u00eel ador\u0103 (mai exact 25 ml, care are 100 kcal).<\/li>\n\n\n\n<li><strong>Ea \u00eencearc\u0103 s\u0103 se asigure c\u0103 mesele r\u0103mase sunt compuse din ingrediente de calitate.<\/strong><\/li>\n\n\n\n<li>De obicei, m\u0103n\u00e2nc\u0103 terci la micul dejun, a\u0219a c\u0103 \u00ee\u0219i noteaz\u0103 por\u021bia obi\u0219nuit\u0103 \u00een aplica\u021bia de contorizare a caloriilor.<\/li>\n\n\n\n<li>Din moment ce \u00ee\u0219i g\u0103te\u0219te singur\u0103 mesele, Sarah <strong>a preg\u0103tit deja o por\u021bie pentru pr\u00e2nz<\/strong> \u0219i a notat-o deja \u00een aplica\u021bie.<\/li>\n\n\n\n<li>Nu a decis \u00eenc\u0103 ce s\u0103 serveasc\u0103 la cin\u0103. Cu toate acestea, \u0219tie din timp c\u0103 <strong>s-ar \u00eencadra<\/strong>, a\u0219a c\u0103 va putea s\u0103 se delecteze cu o mas\u0103 echilibrat\u0103 de calitate.<\/li>\n\n\n\n<li>\u00cenainte de a preg\u0103ti cina, <strong>ea \u00ee\u0219i noteaz\u0103 ingredientele individuale pe care le folose\u0219te \u0219i le ajusteaz\u0103 greutatea pentru a suplimenta macronutrien\u021bii necesari.<\/strong><\/li>\n\n\n\n<li>La sf\u00e2r\u0219itul zilei, Sarah are grij\u0103 s\u0103 fi consumat cel pu\u021bin dou\u0103 buc\u0103\u021bi de fructe \u0219i 600 g de legume diferit colorate pentru a-\u0219i completa micronutrien\u021bii necesari. <strong>Datorit\u0103 acestui fapt, ar putea m\u00e2nca 31 de grame de fibre. Acesta corespunde aportului recomandat pentru o femeie, care ar trebui s\u0103 fie de cel pu\u021bin 25 g.<\/strong> [12]<\/li>\n<\/ul>\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 is-style-default\">Abordarea gre\u0219it\u0103 a Ivei<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Iva a decis s\u0103 r\u0103m\u00e2n\u0103 la deviza c\u0103, dac\u0103 m\u00e2ncarea pe care vrea s\u0103 o serveasc\u0103 se \u00eencadreaz\u0103 \u00een macronutrien\u021bii s\u0103i, atunci totul este \u00een regul\u0103.<\/li>\n\n\n\n<li><strong>Nu-i place s\u0103 planifice<\/strong>, a\u0219a c\u0103 nu se g\u00e2nde\u0219te la m\u00e2ncare \u00een avans, m\u0103n\u00e2nc\u0103 ceea ce vrea.<\/li>\n\n\n\n<li><strong>Nu s-a ocupat de micul dejun, de gust\u0103rile de diminea\u021b\u0103 sau de pr\u00e2nz<\/strong>. \u0218-a luat o pung\u0103 de gummy bears dup\u0103-amiaz\u0103 \u0219i abia apoi a decis s\u0103 scrie totul \u00een aplica\u021bie.<\/li>\n\n\n\n<li><strong>S-a \u00eengrozit de c\u00e2t de pu\u021bini macronutrien\u021bi mai are de consumat pe ziua respectiv\u0103<\/strong>. Apoi a consumat repede o por\u021bie de br\u00e2nz\u0103 de vaci pentru a ob\u021bine suficiente proteine.<\/li>\n\n\n\n<li>La cin\u0103, a consumat c\u00e2teva proteine, 8 grame de <a href=\"https:\/\/gymbeam.ro\/nuci-de-acaju-naturale.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci caju<\/a>&nbsp;\u0219i s-a culcat <strong>cu o durere de stomac \u0219i cu o senza\u021bie puternic\u0103 de foame.<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-1124x749.jpg\" alt=\"Nucile caju \u0219i pierderea \u00een greutate\" class=\"wp-image-209427\" title=\"Nucile caju \u0219i pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cum a ar\u0103tat planul lor alimentar final?<\/h3>\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<p><strong>Planul alimntar al Sarei<br \/><\/strong><\/p>\n<\/p>\n\n\n\n<\/p>\n<ul class=\"wp-block-list\">\n<li>Toate ingredientele listate sunt neprelucrate.<\/li>\n<\/ul>\n<p>\n\n\n\n<\/p>\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Mic dejun:<\/span><\/strong><span data-preserver-spaces=\"true\"> Terci (40 g), lapte semi-degresat (150 ml), banane (90 g), Skyr 0,1% gr\u0103sime &#8211; <strong>397 kcal, 29 g proteine, 59 g carbohidra\u021bi, 5 g gr\u0103simi.<\/strong><\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Pr\u00e2nz: <\/span><\/strong>Piept de pui (150 g) fiert cu cartofi (200 g), broccoli (300 g), ou (o bucat\u0103 63 g), sos tartar (25 ml) &#8211; <strong><span data-preserver-spaces=\"true\">640 kcal, 57 g proteine, 58 g carbohidra\u021bi, 20 g gr\u0103simi.<\/span><\/strong><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Gustare de dup\u0103-amiaz\u0103: <\/span><\/strong>Magnum cu ciocolat\u0103 alb\u0103 (o bucat\u0103 86 g), m\u0103r (100 g)<strong><span data-preserver-spaces=\"true\"> &#8211; 307 kcal, 3 g proteine, 40 g carbohidra\u021bi, 15 g gr\u0103simi.<\/span><\/strong><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Cin\u0103:<\/span><\/strong><span data-preserver-spaces=\"true\"> Semolina pasta (80 g), castravete (100 g), ro\u0219ii (100 g), ardei galben (100 g), tofu afumat (100 g) &#8211; <strong>483 kcal, 30 g de proteine, 66 g de carbohidra\u021bi, 11 g de gr\u0103simi.<\/strong><\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">\u00cen total: 1827 kcal, 119 g proteine, 223 g carbohidra\u021bi, 51 g gr\u0103simi, 31 g fibre.<\/span><\/strong><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Planul alimentar al Ivei<br \/><\/strong><\/p>\n<\/p>\n\n\n\n<\/p>\n<ul class=\"wp-block-list\">\n<li>Toate ingredientele listate sunt neprelucrate.<\/li>\n<\/ul>\n<p>\n\n\n\n<\/p>\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Mic dejun:<\/span><\/strong><span data-preserver-spaces=\"true\"> Cereale Nesquik (50 g), proteine de ciocolat\u0103 (30 g), lapte semi-degresat (200 ml) &#8211; <strong>390 kcal, 34 g de proteine, 50 g de carbohidra\u021bi, 6 g de gr\u0103simi.<\/strong><\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Gustare de diminea\u021b\u0103:<\/span><\/strong><span data-preserver-spaces=\"true\"> baton Snickers (50 g) &#8211; <strong>248 kcal, 4 g proteine, 31 g carbohidra\u021bi, 12 g gr\u0103simi.<\/strong><\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Pr\u00e2nz: <\/span><\/strong><span data-preserver-spaces=\"true\">Twister de la KFC (226 g) &#8211; <strong>551 kcal, 25 g proteine, 52 g carbohidra\u021bi, 27 g gr\u0103simi.<\/strong><\/span><\/li>\n<li><span data-preserver-spaces=\"true\"><strong>Gustare de dup\u0103-amiaz\u0103<\/strong> \u2013 br\u00e2nz\u0103 de vaci cu con\u021binut sc\u0103zut de gr\u0103simi (250 g), gummy bears (100 g) &#8211; <strong>505 kcal, 37 g proteine, 87 g carbohidra\u021bi, 1 g gr\u0103simi.<\/strong><\/span><\/li>\n<li><span data-preserver-spaces=\"true\"><strong>Cin\u0103<\/strong>\u2013 proteine de ciocolat\u0103 (25 g), nuci caju (8 g) &#8211; <strong>145 kcal, 21 g proteine, 4 g carbohidra\u021bi, 5 g gr\u0103simi.<\/strong><\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">\u00cen total: 1839 kcal, 121 g proteine, 224 g carbohidra\u021bi, 51 g gr\u0103simi, 5 g fibre.<\/span><\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-0807bb7a-c975-4d1a-88a2-2f0c4aa8f6b6\"><span class=\"ez-toc-section\" id=\"Cum_sa_va_planificati_mesele_cu_IIFYM\"><\/span>Cum s\u0103 v\u0103 planifica\u021bi mesele cu IIFYM?<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<p id=\"block-965fc89d-27ef-48ea-bf31-843019d582c8\">Dup\u0103 cum am ar\u0103tat \u00een exemplul cu Sarah \u0219i Iva, exist\u0103 mai multe modalit\u0103\u021bi de abordare a IIFYM. Dar dac\u0103 nu \u0219ti\u021bi informa\u021bii despre s\u0103n\u0103tatea voastr\u0103, <strong>ar trebui, cel pu\u021bin la \u00eenceput, s\u0103 v\u0103 planifica\u021bi majoritatea meselor zilnice astfel \u00eenc\u00e2t s\u0103 pute\u021bi consuma suficiente calorii la cin\u0103 (nu ca Iva) \u0219i s\u0103 ave\u021bi un aport suficient de fibre \u0219i micronutrien\u021bi.<\/strong> Pe termen lung, o astfel de diet\u0103 nu ar fi durabil\u0103 pentru voi &#8211; fie a\u021bi m\u00e2nca seara, a\u021bi dep\u0103\u0219i num\u0103rul de macronutrien\u021bi \u0219i, astfel, v-a\u021bi \u00eendep\u0103rta de obiectivul vostru. \u00cen cel mai r\u0103u caz, a\u021bi suferi de foame. Dar nu vre\u021bi acest lucru, a\u0219a c\u0103 ceva mai t\u00e2rziu probabil a\u021bi renun\u021ba oricum la IIFYM \u0219i v-a\u021bi \u00eentoarce la vechile voastre obiceiuri alimentare. Pentru a \u00eencepe u\u0219or, \u00eencerca\u021bi s\u0103 aplica\u021bi sfaturile noastre simple.<\/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 is-style-default\" id=\"block-3b182926-f664-42e0-bcee-225b61a653d9\"><span class=\"ez-toc-section\" id=\"5_sfaturi_pentru_a_va_ajuta_sa_urmati_IIFYM\"><\/span>5 sfaturi pentru a v\u0103 ajuta s\u0103 urma\u021bi IIFYM<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 is-style-default\" id=\"block-60a7afc7-04cd-4c6c-8b44-6b7f233f82d2\">1. \u021aine\u021bi eviden\u021ba surselor de macronutrien\u021bi<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-213fcd3d-436c-4bff-a116-468435d2df14\">Dac\u0103 \u00eencepe\u021bi s\u0103 num\u0103ra\u021bi caloriile \u0219i macronutrien\u021bii, este foarte posibil <strong>s\u0103 nu ave\u021bi \u00eenc\u0103 o imagine de ansamblu complet\u0103 a con\u021binutului fiec\u0103rui aliment<\/strong>. Nu conteaz\u0103. <strong>Nota\u021bi sursele de macronutrien\u021bi individuali de la \u00eenceputul articolului nostru pe o h\u00e2rtie separat\u0103<\/strong>, pe care s\u0103 o ave\u021bi \u00eentotdeauna la \u00eendem\u00e2n\u0103. Apoi, atunci c\u00e2nd aplica\u021bia voastr\u0103 arat\u0103 c\u0103 v\u0103 lipsesc, spre exemplu, proteine, nu trebuie dec\u00e2t s\u0103 citi\u021bi lista, s\u0103 verifica\u021bi ce ave\u021bi \u00een frigider \u0219i <strong>v\u0103 va fi mai u\u0219or s\u0103 preg\u0103ti\u021bi masa final\u0103 imediat<\/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 is-style-default\" id=\"block-bf9920d6-1511-4375-87b5-7ce0b4b0064c\">2. Planifica\u021bi cel pu\u021bin c\u00e2teva mese \u00een avans<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-38581553-b2e8-4b8d-aa24-3ea6a797e3ef\">Dac\u0103 \u00eencepe\u021bi s\u0103 utiliza\u021bi IIFYM, <strong>probabil c\u0103 nu ve\u021bi putea s\u0103 v\u0103 estima\u021bi \u00eenc\u0103 dimensiunea por\u021biilor.<\/strong> Pentru ca totul s\u0103 vi se \u00eencadreze \u00een plan, este mai bine s\u0103 v\u0103 planifica\u021bi mesele \u00een avans. Dac\u0103 \u0219ti\u021bi c\u0103 m\u00e2nca\u021bi 4 mese pe zi, <strong>pute\u021bi s\u0103 ave\u021bi cel pu\u021bin pr\u00e2nzul \u0219i cina planificate.<\/strong> Atunci c\u00e2nd v\u0103 trezi\u021bi diminea\u021ba, decide\u021bi ce ve\u021bi m\u00e2nca, nota\u021bi alimentele \u00een aplica\u021bie \u0219i <strong>ve\u021bi r\u0103m\u00e2ne cu restul de macro-nutrien\u021bi pentru o gustare sau alte m\u00e2nc\u0103ruri preferate<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\" id=\"block-ed2bc2a5-1d15-4a88-8990-748b3c546ded\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1124x749.jpg\" alt=\"\u00cenva\u021ba\u021bi s\u0103 planifica\u021bi o mas\u0103 datorit\u0103 IIFYM\" class=\"wp-image-209447\" style=\"width:843px;height:562px\" title=\"\u00cenva\u021ba\u021bi s\u0103 planifica\u021bi o mas\u0103 datorit\u0103 IIFYM\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-cbbe029a-2014-4c84-b49c-8ff85ed0cb12\">3. Crea\u021bi-v\u0103 o baz\u0103 de date personalizat\u0103 cu alimente<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-daf4c2f9-c2a2-489d-bfc7-d7256ea13244\">Cred c\u0103 majoritatea dintre voi nu consuma\u021bi un mic dejun diferit \u00een fiecare zi pe tot parcursul anului. Probabil <strong>ave\u021bi c\u00e2teva alimente preferate la micul dejun pe care le preg\u0103ti\u021bi \u00een timpul s\u0103pt\u0103m\u00e2nii.<\/strong> Acest lucru se aplic\u0103 \u0219i \u00een cazul pr\u00e2nzului \u0219i al cinei. Astfel, pute\u021bi simplifica \u00eentregul proces de notare <strong>salv\u00e2nd lista alimentelor preferate<\/strong>. Datorit\u0103 acestui fapt, <strong>ve\u021bi crea \u00een cele din urm\u0103 propria baz\u0103 de date cu feluri de m\u00e2ncare<\/strong>, ceea ce va simplifica foarte mult \u00eentregul proces. Apoi, ajusta\u021bi \u00eentotdeauna greutatea specific\u0103 a ingredientelor neprelucrate pe care le-a\u021bi consumat \u00een ziua respectiv\u0103 \u0219i asta e tot. F\u0103r\u0103 prea multe b\u0103t\u0103i de cap.<\/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 is-style-default\" id=\"block-1fd0ed96-295d-4181-8408-e1d3be9c5b83\">4. Consulta\u021bi meniul restaurantului acas\u0103<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-671ea6cf-d1e7-4ca5-9c0d-2d8a1777913d\">Dac\u0103 \u0219ti\u021bi c\u0103 trebuie s\u0103 merge\u021bi s\u0103 lua\u021bi pr\u00e2nzul cu prietenii, <strong>\u00eencerca\u021bi s\u0103 v\u0103 uita\u021bi la meniul restaurantului de acas\u0103<\/strong>. Majoritatea restaurantelor indic\u0103 <strong>greutatea por\u021biei acolo<\/strong>, lucru care v\u0103 ajut\u0103 s\u0103 introduce\u021bi mai u\u0219or mesele \u00een aplica\u021bie. G\u00e2ndi\u021bi-v\u0103 la m\u00e2ncarea pe care a\u021bi ales-o pentru ziua respectiv\u0103 \u00een restaurant \u0219i <strong>adapta\u021bi celelalte feluri de m\u00e2ncare conform planului de alimenta\u021bie<\/strong>. \u0218ti\u021bi, spre exemplu, c\u0103 ve\u021bi m\u00e2nca spaghete Aglio olio la pr\u00e2nz? O idee grozav\u0103, dar re\u021bine\u021bi c\u0103 acest aliment <strong>nu con\u021bine prea multe proteine<\/strong>. Prin urmare, va trebui s\u0103-l completa\u021bi cu o alt\u0103 mas\u0103.<\/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 is-style-default\" id=\"block-1f03c86e-cee0-4e8e-8327-61a2eb47973b\">5. Nu \u00eencerca\u021bi s\u0103 fi\u021bi exac\u021bi cu orice pre\u021b<\/h3>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"917\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-12-917x1124.png\" alt=\"Ako jes\u0165 hamburgery a nepribra\u0165 v\u010faka IIFYM\" class=\"wp-image-209509\" title=\"Ako jes\u0165 hamburgery a nepribra\u0165 v\u010faka IIFYM\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-917x1124.png 917w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-326x400.png 326w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-1253x1536.png 1253w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-1671x2048.png 1671w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12.png 1800w\" sizes=\"auto, (max-width: 917px) 100vw, 917px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<span data-preserver-spaces=\"true\">Pentru a vedea rezultate <strong>trebuie s\u0103 urma\u021bi planul alimentar \u00een ceea ce prive\u0219te macronutrien\u021bii<\/strong>, asta e sigur. Dar dac\u0103 ave\u021bi o petrecere o dat\u0103 pe lun\u0103, <strong>nu trebuie s\u0103 purta\u021bi dup\u0103 voi un c\u00e2ntar de buc\u0103t\u0103rie \u0219i s\u0103 c\u00e2nt\u0103ri\u021bi alimentele<\/strong>. Nu despre asta este vorba \u00een via\u021b\u0103. Dac\u0103 \u0219ti\u021bi c\u0103 o reuniune de familie are loc \u00een viitorul apropiat, <strong>\u00eencerca\u021bi s\u0103 v\u0103 g\u00e2ndi\u021bi ce m\u00e2ncare consuma\u021bi cel mai adesea de pe mas\u0103<\/strong>. M\u00e2nca\u021bi de obicei produse de patiserie, \u0219unc\u0103 \u0219i legume? Atunci \u00eencerca\u021bi s\u0103 estima\u021bi cantitatea aproximativ\u0103, s\u0103 o nota\u021bi \u0219i <strong>s\u0103 nu v\u0103 face\u021bi prea multe griji.<\/strong> <\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 este poft\u0103 mai degrab\u0103 de dulce \u0219i <strong>\u0219ti\u021bi c\u0103 nu pute\u021bi rezista bun\u0103t\u0103\u021bilor din ciocolat\u0103 de pe mas\u0103<\/strong>? \u00cen regul\u0103 atunci. Nu trebuie dec\u00e2t s\u0103 v\u0103 preg\u0103ti\u021bi pentru asta. Chiflele \u0219i deserturile sunt de obicei <strong>bogate \u00een carbohidra\u021bi \u0219i gr\u0103simi<\/strong>. Deci, \u00eenainte \u0219i dup\u0103 petrecere, concentra\u021bi-v\u0103 pe completarea proteinelor \u0219i caloriilor necesare \u0219i \u201e<strong>economisi\u021bi<\/strong>\u201d <strong>gr\u0103simi \u0219i carbohidra\u021bi pentru acel eveniment<\/strong>. Pute\u021bi \u00eencerca apoi s\u0103 estima\u021bi cantitatea pe care o ve\u021bi consuma \u0219i s\u0103 o nota\u021bi \u00een aplica\u021bie. Pe m\u0103sur\u0103 ce v\u0103 familiariza\u021bi cu aceast\u0103 diet\u0103 \u00een timp, ve\u021bi deveni din ce \u00een ce mai exac\u021bi. \u0218i dac\u0103 o dat\u0103 pe lun\u0103 dep\u0103\u0219i\u021bi u\u0219or num\u0103rul de macro-nutrien\u021bi la o petrecere, nu se va \u00eent\u00e2mpla nimic. <strong>Acest lucru nu v\u0103 va face s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi cu un kilogram, a\u0219a c\u0103 nu v\u0103 stresa\u021bi.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-adf79528-2a3d-4ecb-b7c4-16ec7e69d395\"><span class=\"ez-toc-section\" id=\"Ce_sa_retineti\"><\/span>Ce s\u0103 re\u021bine\u021bi<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<p id=\"block-57ef7387-4d92-4a40-b7b5-2def7dd134a4\"><strong>IIFYM este un stil alimnentar destul de specific, care cu siguran\u021b\u0103 nu este pentru toat\u0103 lumea<\/strong>. \u00cenainte de a \u00eencepe, trebuie s\u0103 afla\u021bi cu exactitate mai multe despre macronutrien\u021bii individuali, aplica\u021biile de contorizare a caloriilor \u0219i, de asemenea, s\u0103 v\u0103 g\u00e2ndi\u021bi dac\u0103 este \u00eentr-adev\u0103r cea mai bun\u0103 op\u021biune pentru voi. Dac\u0103 a\u021bi avut o tulburare de alimenta\u021bie \u00een trecut, ar trebui s\u0103 <strong>discuta\u021bi despre IIFYM cu medicul vostru<\/strong> &#8211; ar putea fi util pentru unii dintre voi, \u00een timp ce pentru ceilal\u021bi, <strong>boala ar putea reveni din cauza restric\u021biilor calorice<\/strong>. La fel, IIFYM <strong>nu este potrivit pentru voi dac\u0103 nu v\u0103 plac tabelele, numerele, graficele \u0219i nu dori\u021bi s\u0103 v\u0103 c\u00e2nt\u0103ri\u021bi m\u00e2ncarea.<\/strong> &nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-3aaaa4df-da43-4831-96c0-14d32046acf8\"><br>\u0218i, dimpotriv\u0103, IIFYM poate fi o alegere excelent\u0103 pentru <strong>persoanele care \u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103, respect\u0103 o diet\u0103 strict\u0103, le place s\u0103 noteze totul \u0219i ar dori s\u0103 se r\u0103sfe\u021be cu bun\u0103t\u0103\u021bile<\/strong> pe care majoritatea dietelor le restric\u021bioneaz\u0103 de obicei. Ideal ar fi s\u0103 \u00eencerca\u021bi s\u0103 respecta\u021bi regula de 80\/20 pentru a v\u0103 asigura c\u0103 furniza\u021bi organismului vostru substan\u021be nutritive de calitate \u0219i c\u0103 nu ve\u021bi ajunge ca Iva, care a m\u00e2ncat dulciuri, fast food \u00een timpul zilei \u0219i la cin\u0103 a r\u0103mas cu c\u00e2\u021biva macro-nutrien\u021bi care s-au \u00eencadrat doar cu shake-ul proteic \u0219i 8 g de nuci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-efa34b9e-9815-46d5-893b-6fb55cf3d581\">Pentru voi func\u021bioneaz\u0103 IIFYM? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne experien\u021ba voastr\u0103 \u00een comentariile de mai jos \u0219i da\u021bi-ne \u0219i sfaturi despre cum s\u0103 face\u021bi num\u0103ratul macronutrien\u021bilor c\u00e2t mai u\u0219or posibil.<\/p>\n\n\n\n<p style=\"font-size:18px\"><\/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<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/chocolates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tChocolates\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>Dori\u021bi s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi cu dulciuri \u0219i alte gust\u0103ri preferate \u00een fiecare zi, \u0219i totu\u0219i s\u0103 pute\u021bi sl\u0103bi? Afla\u021bi \u0219i voi despre magia IIFYM \u0219i \u00eencepe\u021bi s\u0103 v\u0103 bucura\u021bi de pierderea kilogramelor \u00een plus.<\/p>\n","protected":false},"author":100,"featured_media":209554,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[6842,7358,6374,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-304274","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-macronutrienti","9":"tag-nutritie","10":"tag-pierdere-in-greutate","11":"tag-un-stil-de-viata-sanatos","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>Cum s\u0103 m\u00e2nca\u021bi pizza, dulciuri \u0219i totu\u0219i s\u0103 pierde\u021bi \u00een greutate datorit\u0103 dietei IIFYM? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Dori\u021bi s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi cu dulciuri \u0219i alte gust\u0103ri preferate \u00een fiecare zi, \u0219i totu\u0219i s\u0103 pute\u021bi sl\u0103bi? Afla\u021bi \u0219i voi despre magia IIFYM \u0219i \u00eencepe\u021bi s\u0103 v\u0103 bucura\u021bi de pierderea kilogramelor \u00een plus.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 m\u00e2nca\u021bi pizza, dulciuri \u0219i totu\u0219i s\u0103 pierde\u021bi \u00een greutate datorit\u0103 dietei IIFYM? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Dori\u021bi s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi cu dulciuri \u0219i alte gust\u0103ri preferate \u00een fiecare zi, \u0219i totu\u0219i s\u0103 pute\u021bi sl\u0103bi? Afla\u021bi \u0219i voi despre magia IIFYM \u0219i \u00eencepe\u021bi s\u0103 v\u0103 bucura\u021bi de pierderea kilogramelor \u00een plus.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-05-16T17:31:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-28T12:09:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2021\/01\/featured.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"23 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Cum s\u0103 m\u00e2nca\u021bi pizza, dulciuri \u0219i totu\u0219i s\u0103 pierde\u021bi \u00een greutate datorit\u0103 dietei IIFYM?\",\"datePublished\":\"2019-05-16T17:31:00+00:00\",\"dateModified\":\"2024-05-28T12:09:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/\"},\"wordCount\":5301,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/featured.png\",\"keywords\":[\"macronutrien\u021bi\",\"nutri\u021bie\",\"pierdere \u00een greutate\",\"un stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"articleSection\":[\"Cum s\u0103 pierzi \u00een greutate\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/\",\"name\":\"Cum s\u0103 m\u00e2nca\u021bi pizza, dulciuri \u0219i totu\u0219i s\u0103 pierde\u021bi \u00een greutate datorit\u0103 dietei IIFYM? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/featured.png\",\"datePublished\":\"2019-05-16T17:31:00+00:00\",\"dateModified\":\"2024-05-28T12:09:00+00:00\",\"description\":\"Dori\u021bi s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi cu dulciuri \u0219i alte gust\u0103ri preferate \u00een fiecare zi, \u0219i totu\u0219i s\u0103 pute\u021bi sl\u0103bi? 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