{"id":315506,"date":"2019-05-21T18:52:00","date_gmt":"2019-05-21T16:52:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315506"},"modified":"2023-12-29T16:14:09","modified_gmt":"2023-12-29T15:14:09","slug":"iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/","title":{"rendered":"Kako jesti pizzu, slatki\u0161e i istovremeno gubiti kilograme zahvaljuju\u0107i prehrani 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.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/#Sto_znaci_IIFYM\" title=\"\u0160to zna\u010di IIFYM?\">\u0160to zna\u010di 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.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/#Sto_su_makronutrijenti\" title=\"\u0160to su makronutrijenti?\">\u0160to su makronutrijenti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/#Izracunajte_svoj_idealni_unos_makronutrijenata\" title=\"Izra\u010dunajte svoj idealni unos makronutrijenata\">Izra\u010dunajte svoj idealni unos makronutrijenata<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/#5_prednosti_IIFYM-a\" title=\"5 prednosti IIFYM-a\">5 prednosti IIFYM-a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/#5_nedostataka_IIFYM-a\" title=\"5 nedostataka IIFYM-a\">5 nedostataka IIFYM-a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/#Ispravan_i_pogresan_koncept_prehrane_IIFYM\" title=\"Ispravan i pogre\u0161an koncept prehrane IIFYM\">Ispravan i pogre\u0161an koncept prehrane 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.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/#Kako_planirati_svoje_obroke_s_prehranom_IIFYM\" title=\"Kako planirati svoje obroke s prehranom IIFYM?\">Kako planirati svoje obroke s prehranom 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.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/#Savjeti_koji_ce_vam_pomoci_da_zapocnete_s_prehranom_IIFYM\" title=\"Savjeti koji \u0107e vam pomo\u0107i da zapo\u010dnete s prehranom IIFYM\">Savjeti koji \u0107e vam pomo\u0107i da zapo\u010dnete s prehranom 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.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/#Sto_morate_zapamtiti\" title=\"\u0160to morate zapamtiti&nbsp;\">\u0160to morate zapamtiti&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p id=\"block-442b14fa-f399-42a5-86ca-d0bfbd6f9789\">Konzumirati burger, \u010dokoladu, vino ili sladoled u odre\u0111ene dane i ne debljati se, ili \u010dak malo smr\u0161aviti. Zvu\u010di li to kao san i \u017eelja svih ljudi koji \u017eele smr\u0161aviti? Poku\u0161ajte zamisliti da se ovaj san mo\u017ee ostvariti i stvarno mo\u017eete jesti \u0161to god \u017eelite. Naravno, postoji mali problem, sve morate prilagoditi zadanom unosu makronutrijenata i razmi\u0161ljati o tome od \u010dega su napravljene specifi\u010dne namirnice. Bez obzira na to, ako ste spremni preboljeti ovu manju nelagodu, mo\u017eemo zapo\u010deti s predstavljanjem na\u010dina prehrane 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=\"Sto_znaci_IIFYM\"><\/span>\u0160to zna\u010di 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\">Kako biste \u0161to bolje&nbsp;razumjeli principe ovog na\u010dina prehrane, moramo krenuti od po\u010detka i upoznati vas s osnovnim konceptima. Po\u010dnimo stoga od onoga \u0161to se krije iza misteriozne <strong>kratice&nbsp;IIFYM.<\/strong> Ona zna\u010di&nbsp;<strong>\u201eako se uklapa u makronutrijente<em>\u201d<\/em>.<\/strong>&nbsp;Izra\u017eava ideju da osoba <strong>mo\u017ee jesti kakvu god hranu \u017eeli&nbsp;ako&nbsp;odgovara unosu makronutrijenata<\/strong>. O mogu\u0107im nedostacima saznat \u0107ete kasnije u \u010dlanku. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-c994f86d-3ac7-42df-a8d4-4dd4de237fd8\">Prehrana IIFYM nije stvorena kao nova vrsta prehrane. Ovu su kraticu <strong>prvi upotrijebili bodibilderi<\/strong> na svojim forumima&nbsp;kada su se htjeli upustiti u ne\u0161to \u201ezabranjeno<em>\u201d<\/em>. Ova je oznaka potom postala uvrije\u017eena u \u0161iroj javnosti.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/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=\"Principi IIFYM-a\" 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=\"Sto_su_makronutrijenti\"><\/span>\u0160to su makronutrijenti?<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\">Kako bismo dovr\u0161ili osnovno, govorit \u0107emo o makronutrijentima. Op\u0107enito razlikujemo <strong>tri osnovna makronutrijenta, a to su proteini, ugljikohidrati i masti.<\/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. Proteine<\/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\">Protein je&nbsp;makronutrijent koji <strong>poti\u010de zdravlje kostiju, rast mi\u0161i\u0107a i&nbsp;\u0161titi mi\u0161i\u0107e od sagorijevanja tijekom dijete.<\/strong> Stoga ne \u010dudi da ovo nije va\u017eno samo za sporta\u0161e.&nbsp;Njegov se ve\u0107i unos \u010desto preporu\u010duje tijekom mr\u0161avljenja, ne samo zbog gore spomenutih blagodati, ve\u0107 i zbog <strong>ve\u0107e saturacije i visokog toplinskog u\u010dinka, <\/strong>koji se odnosi na energiju koja je tijelu potrebna za obradu&nbsp;nutrijenta. <strong>Toplinski u\u010dinak proteina<\/strong>, ovisno o njegovoj vrsti, <strong>je&nbsp;20-30%<\/strong>. To zna\u010di da se od 100 kalorija u na\u0161e tijelo apsorbira samo oko 70-80 kalorija. <span style=\"color: #ff6600;\">[2][3][5][13]<\/span><\/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 data-rich-text-format-boundary=\"true\">Energetska vrijednost 1 g proteina: 4 kcal.<\/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\"><strong data-rich-text-format-boundary=\"true\">Izvori proteina:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-839feae8-2345-4178-986f-3d0a1693bca5\">\n<li>meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a><\/li>\n\n\n\n<li>jaja<\/li>\n\n\n\n<li>quark, jogurt, sir i drugi mlije\u010dni proizvodi<\/li>\n\n\n\n<li>veganske zamjene za meso (tofu, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/seitan-hr\/\" class=\"ek-link\">seitan<\/a>)<\/li>\n\n\n\n<li>pseudo-\u017eitarice (heljda, amarant, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">kvinoja<\/a>)<\/li>\n\n\n\n<li>mahunarke (le\u0107a, grah)<\/li>\n\n\n\n<li>ora\u0161asti plodovi i sjemenke<\/li>\n\n\n\n<li>proteinski prah (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">whey<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\">biljni<\/a>)<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" data-rich-text-format-boundary=\"true\">proteinske plo\u010dice<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">proteinski kola\u010di\u0107i<\/a>&nbsp;itd.<\/li>\n<\/ul>\n\n\n\n<p id=\"block-b575fe17-ebdf-4573-bea9-f826792c3999\">O izvorima proteina mo\u017eete saznati vi\u0161e u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>20 namirnica s kojima lako mo\u017eete dodati proteine svojoj prehrani<\/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=\"Izvori proteina\" 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. Ugljikohidrati<\/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\">Ugljikohidrati su sljede\u0107i osnovni makronutrijent. Op\u0107enito su <strong>poznati prije svega kao izvor energije za tijelo.<\/strong> Ve\u0107ina ugljikohidrata razgra\u0111uje se u glukozu prije ulaska u krv, koju tijelo koristi <strong>za stvaranje molekule koja nosi energiju i koja se naziva&nbsp;ATP&nbsp;<\/strong>(adenozin trifosfat). Koristi se za razne metaboli\u010dke zadatke, kao \u0161to su uobi\u010dajene dnevne aktivnosti ili sportske performanse. Iako na primjer tijelo mo\u017ee koristiti masti za dobivanje potrebne energije za pokretanje sinteze ATP-a, ve\u0107ina stanica daje prednost&nbsp;<strong>ugljikohidratima kao primarnom izvoru energije.<\/strong> \u0160to se ti\u010de toplinskog u\u010dinka ugljikohidrata, <strong>on iznosi&nbsp;5-10%.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[2\u20134]<\/span><\/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 data-rich-text-format-boundary=\"true\">Energetska vrijednost 1 g ugljikohidrata: 4 kcal.<\/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 data-rich-text-format-boundary=\"true\">Izvori ugljikohidrata:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-5f903d8d-3f43-4591-94da-325ccbca4352\">\n<li>cjelozrnate \u017eitarice (zobene i pirove pahuljice, bra\u0161no, ri\u017ea, tjestenina, pecivo)<\/li>\n\n\n\n<li>pseudo\u017eitarice (heljda, amarant, kvinoja)<\/li>\n\n\n\n<li>krumpir i batat<\/li>\n\n\n\n<li>mahunarke (le\u0107a, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/slanutak-hr\/\" class=\"ek-link\">slanutak<\/a>, grah)<\/li>\n\n\n\n<li>vo\u0107e i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a><\/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=\"Carbohydrate sources\" 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. Masti<\/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=\"The best sources of dietary fat\" class=\"wp-image-209297\" title=\"The best sources of dietary fat\" 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>Posljednji va\u017ean makronutrijent su masti. Kao i ugljikohidrati,&nbsp;<strong>i one su va\u017ean izvor energije <\/strong>i&nbsp;<strong>poti\u010du rast stanica<\/strong>. Osim toga, <strong>masti tako\u0111er \u0161tite organe u tijelu, poma\u017eu u odr\u017eavanju topline tijela, a potrebne su i za sintezu hormona, uklju\u010duju\u0107i testosteron.<\/strong>&nbsp;Postoje \u010dak i vitamini &#8211; A, D, E, K, koji su topljivi u mastima. U slu\u010daju nedovoljnog unosa masti, mo\u017eda \u0107ete imati problema s njihovom apsorpcijom.&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Energetska vrijednost 1 g masti: 9 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Izvori masti:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sjemenke, ora\u0161asti plodovi i maslac od ora\u0161astih plodova<\/li>\n\n\n\n<li>maslac, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cisti-ghee-maslac-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ghee<\/a> i ulja (suncokretovo, maslinovo, bu\u010dino)<\/li>\n\n\n\n<li>masline<\/li>\n\n\n\n<li>avokado<\/li>\n\n\n\n<li>masti koje su prirodna komponenta proteina \u017eivotinjskog podrijetla (na primjer, masti u govedini)\n<\/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=\"Izracunajte_svoj_idealni_unos_makronutrijenata\"><\/span>Izra\u010dunajte svoj idealni unos makronutrijenata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p id=\"block-4c31aa5c-d67e-4feb-9292-c0a2bb484e07\">Sad kad smo objasnili osnovne koncepte, mo\u017eete prije\u0107i na sljede\u0107i korak. Ovdje mo\u017eete<strong> odrediti odre\u0111ene vrijednosti makronutrijenata za svoje tijelo<\/strong>, \u0161to \u0107e vam pomo\u0107i u postizanju nekog cilja, kao \u0161to je gubitak kilograma. Najlak\u0161i na\u010din je kori\u0161tenje na\u0161eg kalkulatora makronutrijenata&nbsp;koji \u0107e obaviti sav posao umjesto vas i <strong>izra\u010dunati unos makronutrijenata prema podacima koje unesete.<\/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            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            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                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && !data.teamSport && data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2.2) {\n                        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                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = (kCal - (kCal * 0.25) - (data.weight * proteinIndex * 4)) \/ 4;\n            data.Sacharidy = carbohydrates + ' gramov ';\n\n            $('[data-js=\"micronutrientsKCal\"]').html(Math.round(kCal));\n            $('[data-js=\"micronutrientsCarbohydrates\"]').html(Math.round(carbohydrates));\n            $('[data-js=\"micronutrientsProteins\"]').html(Math.round(proteins));\n            $('[data-js=\"micronutrientsLipids\"]').html(Math.round(lipids));\n\n            $('[data-js=\"micronutrientsInfo\"]').hide();\n            $('[data-js=\"micronutrientsResult\"]').show();\n\n            $(\".here\").html(JSON.stringify(data, undefined, 2));\n\n        }\n\n        function actualize() {\n\n            if (data.gender == 'female') {\n                $(\".female\").addClass('selected');\n                $(\".male\").removeClass('selected');\n            }\n            if (data.gender == 'male') {\n                $(\".female\").removeClass('selected');\n                $(\".male\").addClass('selected');\n            }\n\n            if (data.bodyFatPercentage > 40) {\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSport\"]').prop('checked', false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercises\"]').prop('checked', false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSports\"]').prop('checked', false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", true);\n            } else {\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", false);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", false);\n                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nedostaci IIFYM-a<\/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\">Sve ima svoje prednosti i nedostatke, pa tako i IIFYM. Iako se na prvi pogled mo\u017ee \u010diniti savr\u0161enim, nije. <strong>Pogledajmo izbliza njegove prednosti i nedostatke, <\/strong>tako da mo\u017eete objektivno razmotriti je li ovakav \u017eivotni stil zaista najbolji za va\u0161e tijelo. Ako znate i <strong>tamnu stranu&nbsp;IIFYM-a<\/strong>,&nbsp;vrlo vjerojatno mo\u017eete izbje\u0107i negativne posljedice, tako da \u0107ete imati <strong>samo koristi od njegovih pozitivnih strana.<\/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_prednosti_IIFYM-a\"><\/span>5 prednosti IIFYM-a<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. Imat \u0107ete pregled sastava makronutrijenata namirnica<\/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\">Ako se odlu\u010dite pridr\u017eavati se prehrane IIFYM, morat \u0107ete <strong>zapisati kalorije u neku aplikaciju poput<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">MyFitnessPal.<\/a> Ona ve\u0107 sadr\u017ei popis unaprijed odre\u0111enih namirnica koje samo trebate dodati u svoj plan obroka. S druge strane, tako\u0111er postoji mogu\u0107nost da zapi\u0161ete<strong> vlastitu energetsku vrijednost namirnica koje unosite.<\/strong> Na taj na\u010din trebali biste poku\u0161ati jesti unaprijed odre\u0111enu koli\u010dinu makronutrijenata i tako dobiti 100% proteina, ugljikohidrata i masti. Morate nau\u010diti raditi s pojedina\u010dnim sastojcima, znati kako unijeti vi\u0161e proteina u prehranu ili kako smanjiti sadr\u017eaj masti u ve\u010deri. Za neke je mo\u017eda zabavno zapisivati, a za druge ne. Nakon nekog vremena <strong>\u0107ete pogledom utvrditi veli\u010dinu porcije&nbsp;hrane, pa \u0107e postupak postati br\u017ei i automatiziraniji.<\/strong> Mo\u017eda \u0107ete zahvaljuju\u0107i zapisivanju stvari otkriti i neke skrivene kalorije o kojima prije niste ni znali.<\/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=\"How to count macros 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. Postat \u0107ete slobodni pri izboru hrane<\/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 data-rich-text-format-boundary=\"true\">\u201eNe mogu sutra ve\u010derati s tobom, poku\u0161avam izgubiti kilograme i moram se pridr\u017eavati dijete.\u201d<\/em> Nikada vi\u0161e ne\u0107ete morati izgovoriti ba\u0161 ovu re\u010denicu. Ako bismo morali opisati IIFYM jednom rije\u010dju,&nbsp;to bi definitivno bila&nbsp;<strong>fleksibilno<\/strong>. Ovo je klju\u010dni aspekt koji se svi\u0111a mnogim ljudima. <strong>Ne morate izbjegavati dru\u0161tvene doga\u0111aje,<\/strong> jednostavno mo\u017eete jesti hranu koju \u017eelite,&nbsp;sve \u0161to morate u\u010diniti je uklopiti je u svoj unos, zapisati i <strong>prilagoditi ostale obroke tijekom dana<\/strong>. Prednost je \u0161to ve\u0107ina jela poznatih lanaca restorana ima javno dostupne nutritivne podatke.<\/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\">Na primjer, ako pojedete dupli hamburger Whopper u Burger Kingu koji sadr\u017ei oko 900 kalorija, 50 grama ugljikohidrata, 56 grama masti i 35 grama proteina, vjerojatno \u0107ete shvatiti da morate smanjiti masti prilikom drugih dnevnih obroka. Obratno, ako se odlu\u010dite za <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletinu<\/a> s ro\u0161tilja u tortilji iz McDonald&#8217;sa, opskrbit \u0107ete tijelo s 350 kalorija, 41 gramom ugljikohidrata, 10 grama masti i 26 grama proteina, \u0161to bi mogao biti prili\u010dno uravnote\u017een obrok. To \u0107e vam olak\u0161ati procjenu unosa i znat \u0107ete morate li ograni\u010diti ostale obroke tijekom dana. \u0160tovi\u0161e, <strong>radije odaberite ne\u0161to drugo ili podijelite obrok s nekim kako biste bili sigurni da odgovara va\u0161im makronutrijentima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29059,44248,53248,67330,67804\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-67f61bb4-f640-485d-9197-db1d80c14496\">3. Rije\u0161it \u0107ete se na\u010dina razmi\u0161ljanja \u201esve ili ni\u0161ta\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\">Jeste li ve\u0107 poku\u0161ali smr\u0161aviti,&nbsp;<strong>ali je va\u0161e napore osujetila proslava na kojoj ste pojeli komad torte&nbsp;<\/strong>jer ste ionako ve\u0107&nbsp;<strong>prekr\u0161ili plan i sve je propalo<\/strong>, pa ste odlu\u010dili pojesti sve \u0161to je bilo na stolu? Ovo vam se vi\u0161e ne\u0107e doga\u0111ati.&nbsp;Zahvaljuju\u0107i IIFYM-u <strong>vi\u0161e ne postoje zabranjene namirnice koje bi mogle kr\u0161iti va\u0161 plan obroka<\/strong>. Od sada smijete u\u017eivati \u200b\u200bu bilo kojoj hrani. Sve \u0161to je potrebno je pripaziti na koli\u010dinu, tako da ostane dovoljno makronutrijenata za ostatak dana.<\/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\">Zahvaljuju\u0107i IIFYM-u vi\u0161e se ne morate bojati dru\u0161tvenih doga\u0111aja s puno neodoljive hrane koja se ne uklapa u va\u0161 plan prehrane. Kao \u0161to znamo,<strong> zabranjeno vo\u0107e je uvijek najsla\u0111e<\/strong>, pa je sasvim mogu\u0107e da vas vi\u0161e ne\u0107e progoniti takve \u017eudnje.&nbsp;Rezultati studija tako\u0111er pokazuju da&nbsp;<strong>\u0107ete vi\u0161e u\u017eivati u hrani ako se ne kajete.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-9198db21-dae5-4eef-adf0-c10734aa8c5d\">&nbsp;<\/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=\"Kako izbje\u0107i prejedanje s 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. Mo\u017ee vam pomo\u0107i u borbi protiv poreme\u0107aja u prehrani<\/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\">Ljude koji pate od poreme\u0107aja u prehrani obi\u010dno karakterizira <strong>nezdrav odnos prema hrani<\/strong>, poput straha da \u0107e se udebljati \u010dak i nakon male koli\u010dine nezdrave hrane. Sigurno ne tvrdimo da je IIFYM rje\u0161enje za poreme\u0107aje u prehrani. U slu\u010daju takve bolesti, osoba bi trebala razgovarati o svom zdravstvenom stanju sa stru\u010dnjakom. <strong>Me\u0111utim, IIFYM se mo\u017ee koristiti da pomogne osobi kako bi shvatila da se ni\u0161ta ne\u0107e dogoditi ako konzumira i druge namirnice, a ne samo one koje je navikla jesti.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-20fd0301-64d5-4c61-bd8c-93b110e298df\">5. Pristup \u0107e biti dugoro\u010dno odr\u017eiv<\/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=\"How to lose weight permanently with IIFYM\" class=\"wp-image-209354\" title=\"How to lose weight permanently with 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>Ako ste ve\u0107 isprobali dijete za mr\u0161avljenje,&nbsp;<strong>jesu li bile dugoro\u010dno odr\u017eive?<\/strong> Vjerojatno ne ako ih se vi\u0161e ne pridr\u017eavate i tra\u017eite drugi na\u010din trajnog mr\u0161avljenja. Pronala\u017eenje dijete koja&nbsp;<strong>vas ograni\u010dava da jedete omiljenu hranu nije dugoro\u010dno rje\u0161enje.<\/strong> A po\u010deti gubiti kilograme s \u010dinjenicom da to sada mo\u017eete izdr\u017eati, a kad izgubite te\u017einu, napokon \u0107ete mo\u0107i jesti tortu i hamburger, ne\u0107e uspjeti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S takvim pristupom sasvim sigurno ne\u0107ete dugo izdr\u017eati, a ako dostignete te\u017einu iz snova, mo\u017eda \u010de se<strong>&nbsp;desiti yo-yo efekt<\/strong>&nbsp;koji nastaje ubrzo nakon \u0161to se vratite svojim prija\u0161njim prehrambenim navikama. A rezultat? <strong>Mo\u017eda ne\u0107ete samo vratiti izgubljenu te\u017einu, ve\u0107 i dobiti nekoliko kilograma vi\u0161ka.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S IIFYM-om <strong>se ne morate veseliti jedenju torte za nekoliko mjeseci<\/strong>, ve\u0107 je mo\u017eete uklju\u010diti u svoj plan obroka tijekom prvog tjedna. Va\u0161i najmiliji mo\u017eda i ne\u0107e znati da ste zapo\u010deli novi na\u010din prehrane, pa \u0107ete izbje\u0107i sve mogu\u0107e primjedbe na svoju hranu koje bi vas mogle obeshrabriti u poku\u0161aju da izgubite te\u017einu.<\/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_nedostataka_IIFYM-a\"><\/span>5 nedostataka IIFYM-a<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. Mo\u017eete postati rob kalorija<\/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\">Naravno, znati \u0161to hrana sadr\u017ei uop\u0107e nije lo\u0161e. Ako ste perfekcionist, lako se mo\u017ee dogoditi da po\u010dnete pretjerano <strong>razmi\u0161ljati o svakoj kaloriji i svakom gramu odre\u0111enog makronutrijenta<\/strong> kako bi vam makronutrijenti odgovarali. No, je li doista potrebno pojesti to\u010dno 83 grama jabuke, a ostatak baciti? Na isti \u0107ete na\u010din s vremenom znati koliko svaka namirnica sadr\u017ei. Nekima \u0107e ove vrijednosti biti informativne, ali ako mislite da biste na temelju toga postali robovi brojeva, \u0161to bi vam na kraju donijelo vi\u0161e \u0161tete nego koristi, IIFYM vjerojatno nije za vas.<\/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\">Vjerojatno \u0107e vam trebati puno vremena da zapo\u010dnete ispo\u010detka, <strong>mo\u017eda ne\u0107ete u\u017eivati \u200b\u200bu brojanju makronutrijenata, a mo\u017eda \u0107e vas i \u017eivcirati.<\/strong> Naravno, dobro je znati da meso sadr\u017ei proteine, ali ne morate se \u017eivcirati oko to\u010dnog broja. Ako ne volite brojati kalorije, a osje\u0107ate se lo\u0161e zbog toga, postoji mnogo drugih&nbsp;<strong>na\u010dina za u\u010dinkovito mr\u0161avljenje bez \u017eivciranja zbog brojki.<\/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. Postoji rizik od razvoja poreme\u0107aja u prehrani<\/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\">Ova je to\u010dka prili\u010dno usko povezana s prethodnom. Kao \u0161to je ve\u0107 spomenuto, sve ima svoje prednosti i nedostatke. Neke ljude&nbsp; IIFYM mo\u017ee nau\u010diti da jedu hranu koje su se prije bojali,&nbsp;<strong>nekima mo\u017ee brojanje makronutrijenata i kalorija postati nova opsesija koja \u0107e dovesti do nezdravog odnosa prema hrani. <\/strong>\u010cak je i znanstveno potvr\u0111ena&nbsp;veza izme\u0111u zapisivanja namirnica u fitness aplikacijama i razvoja poreme\u0107aja u prehrani. Drugo istra\u017eivanje pokazalo je da 73% ispitanih \u017eena s poreme\u0107ajem u prehrani misli da je&nbsp;<strong>brojanje makronutrijenata u namirnicama doprinijelo razvoju bolesti.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7\u20138]<\/span><\/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=\"Kakva je veza izme\u0111u poreme\u0107aja prehrane (PPP) i IIFYM-a\" 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. Procjena te\u017eine namirnica mo\u017ee pokvariti va\u0161 napredak<\/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=\"Kako smr\u0161aviti zahvaljuju\u0107i prebrojavanju kalorija\" class=\"wp-image-209397\" title=\"Kako smr\u0161aviti zahvaljuju\u0107i prebrojavanju kalorija\" 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>Ako uglavnom jedete kod ku\u0107e i pridr\u017eavate se IIFYM-a, pripremate vlastitu hranu, onda bi&nbsp;<strong>vam trebalo biti lagano da sve izvagate.<\/strong> Me\u0111utim, problem mo\u017ee nastati ako tek zapo\u010dinjete s IIFYM-om, ali i dalje ne \u017eelite odustati, na primjer, od dnevnih ru\u010dkova u restoranu. Svakako, mogu\u0107e je smr\u0161avjeti \u010dak i ako jedete vani, ali budimo iskreni, <strong>usudite li se doista procijeniti koliko ste grama ri\u017ee, mesa i umaka dobili na tanjuru u restoranu na po\u010detku&nbsp;IIFYM-a?<\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namjerno poku\u0161ajte napraviti test kod ku\u0107e: zamolite nekoga da vam da porciju hrane i procijenite koliko ima na tanjuru. Mo\u017eda \u0107ete se iznenaditi jer \u0107e se va\u0161e<strong> vrijednosti od stvarnih razlikovati za stotine grama<\/strong>, a to je zaista lo\u0161e za va\u0161 dnevni unos kalorija.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, mo\u017eete odnijeti vagu u restoran i izvagati hranu, ali ovaj pristup<strong> definitivno ne\u0107e dovesti do zdravog odnosa prema hrani&nbsp;<\/strong>te ovo shvatite kao pretjerivanje. Ovo je&nbsp;<strong>va\u017eno samo za sporta\u0161e neposredno prije natjecanja<\/strong>, ali oni vjerojatno ne\u0107e jesti u restoranima tijekom tog razdoblja jer ne bi imali stopostotnu kontrolu nad hranom.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p id=\"block-efbbbc18-7cc9-4f3d-b915-21bbfc140ebd\">Dakle, ako \u017eelite jesti vani od po\u010detka IIFYM-a, poku\u0161ajte odabrati restoran u \u010dijem je jelovniku ozna\u010dena te\u017eina obroka i to \u0107e vam pomo\u0107i da lak\u0161e procijenite porciju.&nbsp;Druga je mogu\u0107nost <strong>naru\u010diti hranu kod ku\u0107e, gdje mo\u017eete jesti, a da ne izgledate ludo s vagom za hranu,<\/strong> a ostatak porcije, koji bi znatno prema\u0161io va\u0161e makronutrijente, mo\u017eete dati drugom \u010dlanu obitelji ili ostaviti. Na\u017ealost, energetska bilanca je neumoljiva. A to \u0161to u svoju aplikaciju niste zapisali podatke o namirnicama, ne zna\u010di da ih niste pojeli. Razmislite o tome i poku\u0161ajte biti \u0161to precizniji.<\/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. Nedostatak vitamina i minerala<\/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\">Jedno je oslanjanje na makronutrijente koji su vitalni za IIFYM. <strong>Ali ne zaboravite na va\u017ene mikronutrijente, \u010diji bi dugotrajni nedostatak mogao negativno utjecati na tijelo.<\/strong> Prema istra\u017eivanjima, u modernoj prehrani \u010desto se doga\u0111a da barem neko ima manjak odre\u0111enih vitamina ili minerala. Stoga je vrlo vjerojatno da bi se taj deficit mogao pojaviti \u010dak i kod ljudi koji <strong>ne vode ra\u010duna o dovoljnom unosu vo\u0107a, povr\u0107a i bave se samo kalorijama.<\/strong><span style=\"color: #ff6600;\">[10\u201311]<\/span><\/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\">Jo\u0161 uvijek nisu provedena istra\u017eivanja koja bi analizirala nedostatke mikronutrijenata kod osoba koje se pridr\u017eavaju IIFYM-a. Ipak, va\u017eno je spomenuti da <strong>postoji bezbroj na\u010dina da se pristupi ovoj dijeti.<\/strong> Ako opskrbite svoje tijelo uglavnom nekvalitetnom hranom, tada tako\u0111er postoji rizik od nedostatka vitamina ili nutrijenata. Mo\u017eete se s time izboriti<strong>&nbsp;pridr\u017eavaju\u0107i se takozvanog pravila 80\/20 <\/strong>zajedno s IIFYM-om. To zna\u010di da&nbsp;<strong>otprilike 80% dnevnog unosa kalorija treba biti iz kvalitetne hrane koju smo gore spomenuli, a preostalih 20% mo\u017ee biti iz namirnica koje volite, <\/strong>poput slatki\u0161a, brze hrane itd.<\/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=\"Nedostatak vitamina i minerala za mr\u0161avljenje\" 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. Ne uzima u obzir cjelokupno zdravlje<\/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\">Ako imate zdravstvenih ograni\u010denja, imajte na umu da ih<strong> IIFYM ne uzima u obzir.<\/strong> Na primjer, morate li izbjegavati namirnice zbog intolerancije? Imate problema s bubrezima ili dijabetesom? U tom slu\u010daju&nbsp;o tome morate razmisliti \u010dak i ako se \u017eelite pridr\u017eavati prehrane IIFYM. Naravno, <strong>mogu\u0107e je kombinirati ovaj pristup s odre\u0111enim ograni\u010denjima,<\/strong> a potrebno je odabrati namirnice koje mo\u017eete uklju\u010diti u svoj plan prehrane. Svakako je najbolje<strong>&nbsp;posavjetovati se s lije\u010dnikom <\/strong>o pridr\u017eavanju dijete prema pravilima prehrane&nbsp;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=\"Ispravan_i_pogresan_koncept_prehrane_IIFYM\"><\/span>Ispravan i pogre\u0161an koncept prehrane 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\"><span data-preserver-spaces=\"true\">Na temelju navedenih podataka ve\u0107 biste trebali imati ideju kako nastaviti dalje, tako da IIFYM za vas postane <strong>prete\u017eno zdrav, u\u010dinkovit i dugotrajan na\u010din prehrane<\/strong><\/span><strong><span data-preserver-spaces=\"true\">.<\/span><\/strong><span data-preserver-spaces=\"true\"> Kako bismo jo\u0161 bolje objasnili, pokazat \u0107emo i dobar i lo\u0161 primjer pridr\u017eavanja dijete IIFYM.<\/span><\/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\"><span data-preserver-spaces=\"true\">Kao primjer \u0107emo <strong>upotrijebiti dvije \u017eene<\/strong> (nazovimo ih Sara i Iva),&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">obje imaju 22 godine, visinu 170 cm, te\u017einu 70 kg, \u017eeljele bi izgubiti kilograme, imati sjedila\u010dki posao i vje\u017ebati kru\u017eni trening 2 sata tjedno.<\/span><\/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><span data-preserver-spaces=\"true\">Preporu\u010deni dnevni unos kalorija za mr\u0161avljenje <\/span><\/strong>prema kalkulatoru makronutrijenata<strong><span data-preserver-spaces=\"true\"> je sljede\u0107i: 1826 kcal, ugljikohidrati: 223 g, proteini: 119 g, masti: 51 g.<\/span><\/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\">Sarin ispravan koncept<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sara zna da&nbsp;<strong>njezino tijelo treba kvalitetne nutrijente&nbsp;<\/strong>te&nbsp;je odlu\u010dila pridr\u017eavati se pravila 80\/20 zajedno s prehranom IIFYM. To zna\u010di da je izdvojila pribli\u017eno 370 kcal (20%) dnevnog unosa za namirnice koje nisu toliko hranjive i korisne.<\/li>\n\n\n\n<li>Budu\u0107i da je ljubiteljica sladoleda, odlu\u010duje ulo\u017eiti te kalorije u Magnum s bijelom \u010dokoladom koji ima 259 kcal.<\/li>\n\n\n\n<li>Ostalo joj je 111 kcal kako bi udovoljila okusnim pupoljcima te je svom ru\u010dku dodala tartar umak koji voli (konkretno 25 ml, \u0161to je 100 kcal).<\/li>\n\n\n\n<li><strong>Trudi se da preostali obroci budu od kvalitetnih sastojaka.<\/strong><\/li>\n\n\n\n<li>Za doru\u010dak obi\u010dno jede ka\u0161u te svoju redovitu porciju zapisuje u aplikaciju za brojanje kalorija.<\/li>\n\n\n\n<li>Budu\u0107i da priprema obroke, ve\u0107 je <strong>pripremila porciju za ru\u010dak<\/strong> i zapisala je u aplikaciju za brojanje kalorija.<\/li>\n\n\n\n<li>Jo\u0161 nije odlu\u010dila \u0161to \u0107e ve\u010derati. Me\u0111utim, ona unaprijed zna da bi to&nbsp;<strong>trebala uklopiti u svoje makronutrijente<\/strong>&nbsp;te \u0107e se mo\u0107i prepustiti kvalitetnom uravnote\u017eenom obroku.<\/li>\n\n\n\n<li>Prije pripreme ve\u010dere&nbsp;zapisuje pojedina\u010dne sastojke<strong> koje \u0107e koristiti i prilago\u0111ava njihovu te\u017einu kako bi dopunila potrebne makronutrijente.<\/strong><\/li>\n\n\n\n<li>Na kraju dana vodi ra\u010duna o tome je li pojela najmanje dva komada vo\u0107a i 600 g raznobojnog povr\u0107a za nadopunu potrebnih mikronutrijenata. <strong>Zahvaljuju\u0107i tome mo\u017ee pojesti&nbsp;31 gram vlakana. To odgovara preporu\u010denom unosu za \u017eenu, koji bi trebao biti najmanje&nbsp;25 g.&nbsp;<\/strong><span style=\"color: #ff6600;\">[12]<\/span><\/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\">Ivin pogre\u0161an koncept<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Iva se odlu\u010dila dr\u017eati mota da je u redu jesti hranu koja se uklapa u makronutrijente.<\/li>\n\n\n\n<li><strong>Ne voli planiranje<\/strong>, o hrani ne razmi\u0161lja unaprijed, jede \u0161to \u017eeli.<\/li>\n\n\n\n<li><strong>Nije se bavila doru\u010dkom, jutarnjim u\u017einama i ru\u010dkom.<\/strong>&nbsp;Popodne je pojela vre\u0107icu gumenih medvjedi\u0107a i tek tada odlu\u010dila sve zapisati u tablicu makronutrijenata.<\/li>\n\n\n\n<li><strong>Bila je u\u017easnuta kad je saznala koliko malo makronutrijenata jo\u0161 smije konzumirati<\/strong>. Brzo je pojela \u010ditavo pakiranje <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017eeg sira<\/a> kako bi unijela dovoljno proteina.<\/li>\n\n\n\n<li>Za ve\u010deru je popila proteinski shake, pojela 8 grama&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/indijski-orah.html\" target=\"_blank\" rel=\"noreferrer noopener\">indijskih ora\u0161\u010di\u0107a<\/a>&nbsp;i legla u krevet&nbsp;<strong>uznemirenog \u017eeluca i vrlo gladna.<\/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=\"Jesti indijske ora\u0161\u010di\u0107e za mr\u0161avljenje\" class=\"wp-image-209427\" title=\"Jesti indijske ora\u0161\u010di\u0107e za mr\u0161avljenje\" 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\">Kako je izgledao njihov kona\u010dni plan prehrane?<\/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><h3 class=\"is-style-default\">Sarin plan obroka<\/h3><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Svi su sastojci navedeni u sirovom stanju.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Doru\u010dak:<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Ka\u0161a (40 g), poluobrano mlijeko (150 ml), banana (90 g), Skyr 0.1% masti &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">397 kcal, 29 g proteina, 59 g ugljikohidrata, 5 g masti.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Ru\u010dak:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Pile\u0107a prsa (150 g) pe\u010dena s krumpirom (200 g), brokula (300 g), jaja (komad 63 g), tartar umak (25 ml) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">640 kcal, 57 g proteina, 58 g ugljikohidrata, 20 g masti.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Popodnevna u\u017eina:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Magnum s bijelom \u010dokoladom (komad 86 g), jabuka (100 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">307 kcal, 3 g proteina, 40 g ugljikohidrata, 15 g masti.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Ve\u010dera:<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Semolina pasta (80 g), krastavac (100 g), raj\u010dica (100 g), \u017euta paprika (100 g), dimljeni tofu (100 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">483 kcal, 30 g proteina, 66 g of ugljikohidrata, 11 g masti.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Ukupno: 1827 kcal, 119 g proteina, 223 g ugljikohidrata, 51 g masti, 31 g vlakana.<\/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>Ivin plan obroka<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Svi su sastojci navedeni u sirovom stanju.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Doru\u010dak:<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Nesquik \u017eitarice (50 g), \u010dokoladni protein (30 g), poluobrano mlijeko (200 ml) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">390 kcal, 34 g proteina, 50 g ugljikohidrata, 6 g masti.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Jutarnja u\u017eina:<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Snickers bar (50 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">248 kcal, 4 g proteina, 31 g ugljikohidrata, 12 g masti.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Ru\u010dak:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Twister iz KFC-a (226 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">551 kcal, 25 g proteina, 52 g ugljikohidrata, 27 g masti.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Popodnevna u\u017eina<\/span><\/strong><span data-preserver-spaces=\"true\"> \u2013 nemasni svje\u017ei sir (250 g), gumeni medvjedi\u0107i (100 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">505 kcal, 37 g proteina, 87 g ugljikohidrata, 1 g masti.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Ve\u010dera<\/span><\/strong><span data-preserver-spaces=\"true\"> \u2013 \u010dokoladni protein (25 g), <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/indijski-orascic-hr\/\" class=\"ek-link\">indijski ora\u0161\u010di\u0107i<\/a> (8 g) &#8211; <\/span><strong><span data-preserver-spaces=\"true\">145 kcal, 21 g proteina, 4 g ugljikohidrata, 5 g masti.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Ukupno: 1839 kcal, 121 g proteina, 224 g ugljikohidrata, 51 g masti, 5 g vlakana.<\/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=\"Kako_planirati_svoje_obroke_s_prehranom_IIFYM\"><\/span>Kako planirati svoje obroke s prehranom 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\">Kao \u0161to smo pokazali na primjeru Sare i Ive, postoji vi\u0161e na\u010dina za pristup IIFYM-u. Ali ako ne marite za svoje zdravlje,<strong>&nbsp;trebali biste, barem na po\u010detku, planirati ve\u0107inu dnevnih obroka tako da mo\u017eete pojesti&nbsp;dovoljno kalorija za ve\u010deru (ne kao Iva) i unesete dovoljno vlakana i mikronutrijenata. <\/strong>Dugoro\u010dno, takva prehrana za vas ne bi bila odr\u017eiva \u2014 ili biste jeli nave\u010der, prekr\u0161ili makronutrijente i tako se udaljili od cilja ili biste gladovali. Ali to ne \u017eelite, pa biste kasnije vjerojatno ionako odustali od IIFYM-a i vratili se svojim starim prehrambenim navikama. Za lak\u0161i po\u010detak poku\u0161ajte primijeniti na\u0161e jednostavne savjete.<\/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=\"Savjeti_koji_ce_vam_pomoci_da_zapocnete_s_prehranom_IIFYM\"><\/span>Savjeti koji \u0107e vam pomo\u0107i da zapo\u010dnete s prehranom 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. Pridr\u017eavajte se izvora makronutrijenata<\/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\">Ako po\u010dinjete brojati kalorije i makronutrijente, sasvim je mogu\u0107e da <strong>jo\u0161 uvijek nemate cjelokupan pregled onoga \u0161to svaka namirnica sadr\u017ei.<\/strong>&nbsp;Nije va\u017eno.&nbsp;<strong>Zapi\u0161ite na zaseban papir izvore pojedinih makronutrijenata s po\u010detka na\u0161eg \u010dlanka <\/strong>koje \u0107ete uvijek imati pri ruci. Kada vam aplikacija na primjer poka\u017ee da vam nedostaje proteina, sve \u0161to trebate je pro\u010ditati popis, provjeriti \u0161to imate u hladnjaku i <strong>bit \u0107e vam lak\u0161e odmah pripremiti obrok.<\/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. Planirajte barem neke obroke unaprijed<\/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\">Ako zapo\u010dinjete s prehranom IIFYM, <strong>vjerojatno jo\u0161 uvijek ne\u0107ete mo\u0107i procijeniti veli\u010dinu porcije.<\/strong>&nbsp;Bolje je unaprijed planirati obroke kako bi se sve uklapalo. Ako jedete 4 puta dnevno, <strong>barem mo\u017eete ru\u010dati i ve\u010derati.<\/strong> Kad ustanete ujutro, odlu\u010dite \u0161to \u0107ete jesti, zapi\u0161ite namirnice u aplikaciju<strong> i ostat \u0107e vam preostali makronutrijenti za u\u017einu ili drugu omiljenu hranu.<\/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=\"Nau\u010dite planirati obrok zahvaljuju\u0107i IIFYM\" class=\"wp-image-209447\" style=\"width:843px;height:562px\" title=\"Nau\u010dite planirati obrok zahvaljuju\u0107i 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. Napravite&nbsp;svoju prilago\u0111enu bazu podataka o hrani<\/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\">Pretpostavljamo da ve\u0107ina ne mijenja doru\u010dak svaki dan tijekom cijele godine. Vjerojatno imate <strong>nekoliko omiljenih doru\u010daka koje pripremate tijekom tjedna<\/strong>. Tako\u0111er ru\u010dak i ve\u010deru. Ako je tako, mo\u017eete pojednostaviti cijeli postupak pisanja <strong>spremanjem popisa omiljenih namirnica.<\/strong> Zahvaljuju\u0107i tome, na kraju \u0107ete <strong>napraviti vlastitu bazu podataka o obrocima<\/strong>, \u0161to \u0107e pojednostaviti cijeli postupak.&nbsp;Prilagodite specifi\u010dnu te\u017einu sirovih sastojaka koje ste jeli taj dan i to je to. Nikakva znanost.<\/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. Pogledajte jelovnik restorana kod ku\u0107e<\/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\">Ako znate da morate na ru\u010dak s prijateljima, <strong>pogledajte jelovnik kod ku\u0107e.<\/strong> Ve\u0107ina restorana navodi <strong>te\u017einu porcije<\/strong>, zahvaljuju\u0107i \u010demu je mo\u017eete unijeti u tablice. Razmislite o hrani koju ste odabrali u restoranu i <strong>prilagodite ostala jela.<\/strong> Znate, na primjer, da \u0107ete za ru\u010dak jesti \u0161pagete Aglio olio?&nbsp;Izvrsna ideja, ali imajte na umu da ova hrana <strong>ne sadr\u017ei puno proteina.&nbsp;<\/strong>Stoga je trebate nadopuniti drugim obrokom.<\/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. Ne poku\u0161avajte biti to\u010dni pod svaku cijenu<\/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=\"Kako jesti hamburgere i ne udebljati se zahvaljuju\u0107i IIFYM-u\" class=\"wp-image-209509\" title=\"Kako jesti hamburgere i ne udebljati se zahvaljuju\u0107i IIFYM-u\" 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<p><span data-preserver-spaces=\"true\">Kako biste vidjeli rezultate,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">morate se pridr\u017eavati makronutrijenata.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Ali ako organizirate zabavu jednom mjese\u010dno, <strong>ne morate nositi kuhinjsku vagu i vagati namirnice<\/strong><\/span><strong><span data-preserver-spaces=\"true\">. <\/span><\/strong><span data-preserver-spaces=\"true\">Nije u tome stvar. Ako znate da \u0107e uskoro biti okupljanje obitelji, <strong>poku\u0161ajte smisliti za kojim \u0107ete namirnicama naj\u010de\u0161\u0107e posegnuti za stolom<\/strong><\/span><strong><span data-preserver-spaces=\"true\">. <\/span><\/strong>Jedete li obi\u010dno pecivo, \u0161unku i povr\u0107e<span data-preserver-spaces=\"true\">? Zatim poku\u0161ajte procijeniti pribli\u017eni iznos, zapi\u0161ite ga i ne morate se vi\u0161e brinuti, <strong>neka to bude va\u0161 uobi\u010dajeni dan<\/strong><\/span><strong><span data-preserver-spaces=\"true\">.<\/span><\/strong> <span data-preserver-spaces=\"true\">&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Volite li slatki\u0161e&nbsp;<strong>i znate da ne mo\u017eete odoljeti \u010dokoladi na stolu?<\/strong> U redu, samo se trebate pripremiti za to. \u017demlje i deserti obi\u010dno su <strong>bogati ugljikohidratima i mastima.<\/strong> Dakle, prije i nakon proslave usredoto\u010dite se na nadokna\u0111ivanje potrebnih proteina i kalorija, a za proslavu <strong>\u201eu\u0161tedite&#8221; masti i ugljikohidrate.<\/strong> Zatim mo\u017eete poku\u0161ati procijeniti pojedenu koli\u010dinu i zapisati. Kako se s vremenom upoznate s ovom prehranom, postajat \u0107ete sve precizniji. A ako jednom mjese\u010dno malo prekr\u0161ite makronutrijente na zabavi, nema veze, <strong>ne\u0107ete dobiti kilogram masti i nemojte se \u017eivcirati.<\/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=\"Sto_morate_zapamtiti\"><\/span>   \u0160to morate zapamtiti&nbsp;<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 je prili\u010dno specifi\u010dan na\u010din prehrane koji definitivno nije za svakoga.<\/strong> Prije nego \u0161to zapo\u010dnete, trebali biste temeljito saznati vi\u0161e o pojedina\u010dnim makronutrijentima, aplikacijama za brojanje kalorija, a tako\u0111er razmisliti je li to zaista najbolje za vas. Ako ste imali poreme\u0107aj prehrane, trebali biste <strong>razgovarati o&nbsp;prehrani&nbsp;IIFYM sa svojim lije\u010dnikom \u2014<\/strong> to bi moglo biti korisno za neke ljude, dok bi se kod drugih<strong> bolest mogla vratiti zbog ograni\u010denja kalorija.<\/strong> Tako\u0111er nije va\u0161 problem&nbsp;<strong>ako ne volite tablice,<\/strong>&nbsp;<strong>brojeve, grafikone i ne \u017eelite vagati namirnice.<\/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-3aaaa4df-da43-4831-96c0-14d32046acf8\">IIFYM mo\u017ee biti izvrstan izbor za ljude <strong>koji poku\u0161avaju&nbsp;izgubiti kilograme, pridr\u017eavaju se stroge dijete, vole sve zapisivati \u200b\u200bi \u017eeljeli bi se prepustiti namirnicama <\/strong>koje ve\u0107ina dijeta obi\u010dno ograni\u010dava. U idealnom slu\u010daju, poku\u0161ajte se pridr\u017eavati pravila 80\/20 kako biste bili sigurni da svoje tijelo opskrbljujete kvalitetnim nutrijentima i ne\u0107ete zavr\u0161iti kao Iva koja je tijekom dana jela slatki\u0161e, brzu hranu, a za ve\u010deru joj je ostalo malo makronutrijenata da uklopi&nbsp;samo proteinski shake i 8 g ora\u0161astih plodova.<\/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\">Funkcionira li prehrana IIFYM? Podijelite svoje iskustvo s nama u komentarima i&nbsp;svoje savjete o tome kako olak\u0161ati brojanje makronutrijenata.<\/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>\u017delite li se po\u010dastiti slatki\u0161ima i drugim poslasticama koje volite svaki dan, a da pritom jo\u0161 uvijek mo\u017eete smr\u0161avjeti? Upoznajte \u010daroliju IIFYM-a i napokon po\u010dnite u\u017eivati u mr\u0161avljenju.<\/p>\n","protected":false},"author":100,"featured_media":209548,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6836,6368,7352,7634],"filter_section":[],"filter_attribute":[13036],"class_list":{"0":"post-315506","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-makronutrijenti-hr","9":"tag-mrsavljenje-hr","10":"tag-prehrana-hr","11":"tag-zdrav-nacin-zivota-hr","12":"filter_attribute-diety-a-vyzivove-smery","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako jesti pizzu, slatki\u0161e i istovremeno gubiti kilograme zahvaljuju\u0107i prehrani IIFYM? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u017delite li se po\u010dastiti slatki\u0161ima i drugim poslasticama koje volite svaki dan, a da pritom jo\u0161 uvijek mo\u017eete smr\u0161avjeti? 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