{"id":315522,"date":"2020-03-03T20:41:00","date_gmt":"2020-03-03T19:41:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315522"},"modified":"2021-11-30T20:44:19","modified_gmt":"2021-11-30T19:44:19","slug":"iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/","title":{"rendered":"Kako zahvaljujo\u010d IIFYM jesti pico in sladkarije, ob tem pa \u0161e vedno huj\u0161ati?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/#Kaj_pomeni_IIFYM\" title=\"Kaj pomeni IIFYM?\">Kaj pomeni 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.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/#Kaj_so_makrohranila\" title=\"Kaj so makrohranila?\">Kaj so makrohranila?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/#Izracunajte_svoj_idealni_vnos_makrohranil\" title=\"Izra\u010dunajte svoj idealni vnos makrohranil\">Izra\u010dunajte svoj idealni vnos makrohranil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/#5_prednosti_IIFYM\" title=\"5 prednosti IIFYM\">5 prednosti 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.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/#5_slabosti_IIFYM\" title=\"5 slabosti IIFYM\">5 slabosti IIFYM<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/#Pravilen_in_napacen_koncept_IIFYM\" title=\"Pravilen in napa\u010den koncept IIFYM\">Pravilen in napa\u010den koncept 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.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/#Kako_z_IIFYM_nacrtovati_obroke\" title=\"Kako z IIFYM na\u010drtovati obroke?\">Kako z IIFYM na\u010drtovati obroke?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/#5_nasvetov_za_lazji_zacetek_z_IIFYM\" title=\"5 nasvetov za la\u017eji za\u010detek z IIFYM\">5 nasvetov za la\u017eji za\u010detek z 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.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p id=\"block-442b14fa-f399-42a5-86ca-d0bfbd6f9789\">Privo\u0161\u010diti si hamburger, \u010dokolado, vino ali sladoled in se ne zrediti ali celo izgubiti nekaj kilogramov? Se to sli\u0161i kot sanje in \u017eelja vseh ljudi, ki \u017eelijo shuj\u0161ati? Zdaj si poskusite predstavljati, da se te sanje lahko uresni\u010dijo in lahko jeste vse, kar vam srce po\u017eeli. Seveda obstaja majhna past &#8211; vse morate prilagoditi zastavljenemu vnosu makrohranil in zato razmisliti, iz \u010desa so sestavljena uporabljena \u017eivila. \u010ce pa ste pripravljeni na to manj\u0161e nelagodje, lahko za\u010dnemo z uvedbo prehranjevalnega sloga IIFYM.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-67d5667d-46d3-41d9-8a88-c563fdc97528\"><span class=\"ez-toc-section\" id=\"Kaj_pomeni_IIFYM\"><\/span>Kaj pomeni 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\">Da bi najbolje razumeli na\u010dela tega na\u010dina prehranjevanja, moramo za\u010deti od za\u010detka in vam predstaviti osnovne pojme. Za\u010dnimo s tem, kaj se skriva za skrivnostno <strong>kratico IIFYM.<\/strong> Pomeni <em><strong>&#8220;\u010ce ustreza va\u0161im makrosom&#8221;<\/strong><\/em><strong>.<\/strong>&nbsp;Zato izra\u017ea idejo, da lahko \u010dlovek <strong>u\u017eiva kakr\u0161no koli hrano, \u010de le ta ustreza njihovemu vnosu makrohranil<\/strong>. Ve\u010d o mo\u017enih slabostih boste izvedeli v nadaljevanju \u010dlanka. <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\">IIFYM ni bil ustvarjen kot nova vrsta diete. To kratico so <strong>prvi\u010d uporabili bodybuilderji<\/strong> na svojih forumih, ko so si \u017eeleli privo\u0161\u010diti nekaj &#8220;prepovedanega&#8221;. Ta oznaka je bila nato predstavljena \u0161ir\u0161i javnosti. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div id=\"block-bb5bbfee-00fd-4bd4-9ec3-0dd296d5c217\" class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/klancir052020-94-1124x749.jpg\" alt=\"Na\u010dela IIFYM\" width=\"843\" height=\"562\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-09bbbb8d-12ea-4f3c-87c0-ac14e334df49\"><span class=\"ez-toc-section\" id=\"Kaj_so_makrohranila\"><\/span>Kaj so makrohranila?<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\">Za zaklju\u010dek na\u0161ega osnovnega vpogleda bomo govorili o makrohranilih. Na splo\u0161no lo\u010dimo <strong>tri osnovna makrohranila, to so beljakovine, ogljikovi hidrati in ma\u0161\u010dobe.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-5b23d8ff-8e96-4254-b243-9196bb4a0311\">1. Beljakovine<\/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\">Beljakovine so makrohranilo, ki <strong>pomaga pri zdravju kosti, rasti mi\u0161ic in \u0161\u010diti pred izgubo mi\u0161ic med dieto<\/strong>. Zato ni presenetljivo, da to ni pomembno le za \u0161portnike. Njihov ve\u010dji vnos je pogosto priporo\u010dljiv med huj\u0161anjem, ne samo zaradi zgoraj omenjenih koristi, temve\u010d tudi zaradi <strong>ve\u010dje nasi\u010denosti in visokega toplotnega u\u010dinka,<\/strong> ki se nana\u0161a na energijo, ki jo telo potrebuje za predelavo hranil. Pri beljakovinah je <strong>toplotni u\u010dinek<\/strong>, odvisno od njihove vrste, <strong>med 20-30%<\/strong>. To pomeni, da se od 100 kalorij v na\u0161e telo absorbira le pribli\u017eno 70-80 kcal. <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\">Energijska vrednost 1 g beljakovin: 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>Viri beljakovin:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-839feae8-2345-4178-986f-3d0a1693bca5\"><li>meso, ribe<\/li><li>jajca<\/li><li>skuta, jogurt, sir in drugi mle\u010dni izdelki<\/li><li>veganski nadomestki mesa (tofu, tempeh, seitan)<\/li><li>psevdo\u017eita (ajda, amarant, <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kvinoja<\/a><\/span>)<\/li><li>stro\u010dnice (le\u010da, fi\u017eol)<\/li><li>ore\u0161\u010dki in semena<\/li><li>beljakovinski pra\u0161ki (<span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">sirotka<\/a><\/span>, <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">na rastlinski osnovi<\/a><\/span>)<\/li><li><a href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">beljakovinske plo\u0161\u010dice<\/span><\/a>, <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https:\/\/gymbeam.si\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">beljakovinski pi\u0161koti<\/a><\/span> itd.<\/li><\/ul>\n\n\n\n<p id=\"block-b575fe17-ebdf-4573-bea9-f826792c3999\">Ve\u010d o virih beljakovin lahko izveste v \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine<\/strong><\/a><\/p>\n\n\n\n<div id=\"block-1ddfece5-35d1-45ca-b59f-b977c3f93ed0\" class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/prote-1124x749.jpg\" alt=\"Viri beljakovin\" width=\"843\" height=\"562\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-3881fb4e-7aa1-44ef-a6c5-29f6ac8b3000\">2. Ogljikovi hidrati<\/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\">Ogljikovi hidrati so \u0161e eno pomembno makrohranilo. Ti so splo\u0161no <strong>znani predvsem kot vir energije za telo<\/strong>. Ve\u010dina ogljikovih hidratov se pred vstopom v kri razgradi na glukozo, ki jo telo uporabi <strong>za tvorbo molekule, ki nosi energijo, imenovano ATP<\/strong> (adenozin trifosfat). Nato se uporablja za razli\u010dne presnovne naloge, kot so obi\u010dajne dnevne aktivnosti ali \u0161port. \u010ceprav lahko telo na primer z ma\u0161\u010dobami pridobi energijo, potrebno za pogon sinteze ATP, ima ve\u010dina celic <strong>kot svoj primarni vir energije raje ogljikove hidrate.<\/strong>&nbsp;Kar zadeva toplotni u\u010dinek ogljikovih hidratov, <strong>je nekje med 5-10%.<\/strong>&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>Energijska vrednost 1 g ogljikovih hidratov: 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>Viri ogljikovih hidratov:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-5f903d8d-3f43-4591-94da-325ccbca4352\"><li>polnozrnata \u017eita (ovseni in pirini kosmi\u010di, moka, ri\u017e, testenine, testo)<\/li><li>psevdo\u017eita (ajda, amarant, kvinoja)<\/li><li>normalni in sladki krompir<\/li><li>stro\u010dnice (le\u010da, \u010di\u010derika, fi\u017eol)<\/li><li>sadje in zelenjava<\/li><\/ul>\n\n\n\n<div id=\"block-614fd1de-7c70-4503-8f33-ab919669f623\" class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/sachari-1124x749.jpg\" alt=\"Viri ogljikovih hidratov\" width=\"843\" height=\"562\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-8dad47a8-d8c0-4490-a969-f8438a2b1b29\">3. Ma\u0161\u010dobe<\/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=\"Ma\u0161\u010dobe\" class=\"wp-image-209297\" title=\"Ma\u0161\u010dobe\" 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>Zadnje pomembno makrohranilo so ma\u0161\u010dobe. Kot ogljikovi hidrati <strong>so tudi te pomemben vir energije<\/strong> in <strong>pomagajo podpirati rast celic<\/strong>. Poleg tega <strong>ma\u0161\u010dobe \u0161\u010ditijo tudi telesne organe, pomagajo ohranjati toploto v telesu, potrebne pa so tudi za sintezo hormonov, vklju\u010dno s testosteronom.<\/strong>&nbsp;Obstajajo celo vitamini &#8211; A, D, E, K, ki so topni v ma\u0161\u010dobah. V primeru nezadostnega vnosa ma\u0161\u010dob boste morda imeli te\u017eave z njihovo absorpcijo.&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>Energijska vrednost 1 g ma\u0161\u010dob: 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>Viri ma\u0161\u010dob:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>semena, ore\u0161\u010dki in maslo iz ore\u0161\u010dkov<\/li><li>maslo, <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/pure-ghee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ghee<\/a> in olja (son\u010dni\u010dno, olj\u010dno, bu\u010dno)<\/li><li>olive<\/li><li>avok\u00e1do<\/li><li>ma\u0161\u010doba, ki je naravna sestavina \u017eivalskih beljakovin (na primer ma\u0161\u010doba v govedini)<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-4f42fd49-1444-4e25-a926-b71e128510a1\"><span class=\"ez-toc-section\" id=\"Izracunajte_svoj_idealni_vnos_makrohranil\"><\/span>Izra\u010dunajte svoj idealni vnos makrohranil<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p id=\"block-4c31aa5c-d67e-4feb-9292-c0a2bb484e07\">Zdaj, ko veste ve\u010d o osnovnih konceptih, lahko naredite naslednji korak. Tu lahko <strong>dolo\u010dite vrednosti makrohranil za va\u0161e telo<\/strong>, ki vam bodo pomagale dose\u010di nek cilj, na primer shuj\u0161ati. Najla\u017eje je uporabiti na\u0161 kalkulator makrohranil, ki bo za vas opravil vse delo in <strong>vnos makrohranil izra\u010dunal glede na vnesene podatke<\/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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slabosti 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\">Vsak kovanec ima dve strani, prav tako IIFYM. \u010ceprav se na prvi pogled zdi popolno, ni. <strong>Poglejmo si torej natan\u010dneje njegove prednosti in slabosti<\/strong>, da boste lahko objektivno razmislili, ali je tak\u0161en na\u010din \u017eivljenja resni\u010dno najbolj\u0161a stvar za va\u0161e telo. \u010ce poznate tudi <strong>temno stran IIFYM<\/strong>, se lahko povsem izognete negativnim posledicam, tako da boste <strong>od njegovih pozitivnih lastnosti imeli same koristi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-f5dee755-88b5-4f0b-87ba-2471d355268c\"><span class=\"ez-toc-section\" id=\"5_prednosti_IIFYM\"><\/span>5 prednosti 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=\"is-style-default wp-block-heading\" id=\"block-82b18d6c-e2ae-4bb2-9a88-0abde29d7629\">1. Imeli boste pregled sestave makrohranil \u017eivil<\/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\">\u010ce se odlo\u010dite slediti IIFYM, boste&nbsp;<strong>morali kalorije bele\u017eiti v neko aplikacijo, na primer<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">MyFitnessPal<\/a>, ki \u017ee vsebuje seznam prednastavljenih \u017eivil, ki jih morate dodati v svoj na\u010drt prehrane. Po drugi strani pa obstaja tudi mo\u017enost, da si zapi\u0161ete <strong>svojo energijsko vrednost za \u017eivila, ki jih vna\u0161ate v telo.<\/strong> Na ta na\u010din poskusite pojesti vnaprej dolo\u010deno koli\u010dino makrohranil in tako pridobite 100% beljakovin, ogljikovih hidratov in ma\u0161\u010dob. Nau\u010diti se morate delati s posameznimi sestavinami, vedeti, kako v hrano vklju\u010diti ve\u010d beljakovin ali kako zmanj\u0161ati vsebnost ma\u0161\u010dob v ve\u010dernem obroku. Za nekatere je zapisovanje stvari lahko zabavno, za druge pa ne. \u010cez nekaj \u010dasa <strong>boste nagnjeni k manj\u0161im obrokom, zato bo postopek postal hitrej\u0161i in bolj avtomatiziran<\/strong>. Morda boste zahvaljujo\u010d zapisovanju stvari odkrili tudi nekaj skritih kalorij, o katerih prej niste imeli pojma.<\/p>\n\n\n\n<div id=\"block-e358e5e0-20e4-4957-8a6b-a1b76dad30c0\" class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-502387628-1124x750.jpg\" alt=\"Kako \u0161teti makrohranila IIFYM\" width=\"843\" height=\"563\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-bd517635-8c88-40f0-b9bd-49fb12baadc2\">2. Z izbiro hrane dobite svobodo<\/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;Jutri ne morem ve\u010derjati s tabo, posku\u0161am shuj\u0161ati in dr\u017eati se moram svoje diete.&#8221;<\/em>&nbsp;Nikoli ve\u010d vam ne bo treba izre\u010di tega stavka. \u010ce bi IIFYM ozna\u010dili z eno besedo, bi to vsekakor bila <strong>&#8220;prilagodljiv&#8221;<\/strong>. To je klju\u010dni vidik, ki je v\u0161e\u010d veliko ljudem.&nbsp;<strong>Ni se vam treba izogibati dru\u017ebenim dogodkom<\/strong>, preprosto si lahko privo\u0161\u010dite hrano, ki jo \u017eelite. Vse, kar morate storiti, je, da jo prilagodite vnosu, jo zabele\u017eite in glede na to <strong>prilagodite druge obroke \u010dez dan<\/strong>. Prednost je, da ima ve\u010dina jedi znanih restavracijskih verig javno dostopne prehranske informacije.<\/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\">\u010ce si v Burger Kingu na primer privo\u0161\u010dite Double Whopper, ki vsebuje pribli\u017eno 900 kcal, 50 g ogljikovih hidratov, 56 g ma\u0161\u010dob in 35 g beljakovin, boste verjetno ugotovili, da morate pri drugih dnevnih obrokih zmanj\u0161ati ma\u0161\u010dobe. \u010ce pa se odlo\u010dite za McDonald&#8217;sov zavitek s pi\u0161\u010dancem na \u017earu, boste telesu zagotovili 350 kcal, 41 g ogljikovih hidratov, 10 g ma\u0161\u010dobe in 26 g beljakovin, kar bi lahko bil dokaj uravnote\u017een obrok. Tako boste la\u017eje ocenili vnos in vedeli, ali morate se morate omejiti na druge obroke, ki jih imate \u010dez dan. Poleg tega <strong>boste morda raje izbrali kaj drugega ali svoj obrok delili \u0161e z nekom, da se prepri\u010date, da ustreza va\u0161im makrosom.<\/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=\"is-style-default wp-block-heading\" id=\"block-67f61bb4-f640-485d-9197-db1d80c14496\">3. Znebili se boste miselnosti &#8220;vse ali ni\u010d&#8221;<\/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\">Ste v preteklosti \u017ee posku\u0161ali shuj\u0161ati, vendar so <strong>ves va\u0161 trud uni\u010dila praznovanja, kjer ste si privo\u0161\u010dili kos torte,<\/strong> ker ste \u017ee tako ali druga\u010de <strong>prekr\u0161ili svoj na\u010drt in je vse izgubljeno,<\/strong> zato ste se odlo\u010dili, da pojeste vse, kar je bilo na mizi? Ravno to se vam ne bo ve\u010d zgodilo. Z IIFYM <strong>ni ve\u010d prepovedane hrane, ki bi lahko ogrozila va\u0161 na\u010drt prehrane.<\/strong> Od zdaj naprej lahko u\u017eivate v kateri koli hrani. Vse, kar potrebujete, je, da pazite na koli\u010dino le te, tako da boste do konca dneva zau\u017eili dovolj makrohranil.<\/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\">Zahvaljujo\u010d IIFYM se vam ni treba ve\u010d bati dru\u017ebenih dogodkov z veliko mamljive hrane, ki v nasprotnem primeru ne bi spadala v na\u010drt prehrane. Kot vsi vemo, je <strong>prepovedano sadje vedno najslaj\u0161e<\/strong>, zato je povsem mogo\u010de, da vas tak\u0161ne \u017eelje ne bodo ve\u010d preganjale. Rezultati \u0161tudij tudi ka\u017eejo, da boste <strong>v hrani bolj u\u017eivali, \u010de njenega u\u017eivanja ne boste ob\u017ealovali.<\/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\">In \u010de vas zanimajo nasveti, kako jesti na pameten na\u010din, si preberite \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>7 nasvetov, kako jesti, kar vam je v\u0161e\u010d in se ne zrediti<\/strong>.<\/a><\/p>\n\n\n\n<div id=\"block-79df613e-c73a-48e4-bc12-dee2f93e11e2\" class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-24T090340.015-2-1124x827.jpg\" alt=\"Kako se s pomo\u010djo IIFYM izogniti prenajedanju\" width=\"843\" height=\"620\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-fd3c2323-6d47-450d-896a-c983bc8e6580\">4. Pomaga vam lahko v boju proti motnjam hranjenja<\/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\">Za ljudi, ki trpijo zaradi motenj hranjenja, je obi\u010dajno zna\u010dilen <strong>nezdrav odnos do hrane<\/strong>, na primer strah, da se bodo tudi po majhni koli\u010dini nezdrave hrane zredili. Vsekakor ne posku\u0161amo trditi, da je IIFYM re\u0161itev za motnje hranjenja. V primeru tak\u0161ne bolezni se mora oseba o svojem zdravstvenem stanju pogovoriti s strokovnjakom.&nbsp;<strong>Vendar lahko IIFYM pomaga, da se \u010dlovek zave, da se ne bo zgodilo ni\u010d, \u010de zau\u017eije tudi drugo hrano in ne samo tisto, ki jo je vajen 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=\"is-style-default wp-block-heading\" id=\"block-20fd0301-64d5-4c61-bd8c-93b110e298df\">5. Ta pristop bo dolgoro\u010dno zdr\u017eal&nbsp;<\/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=\"Kako trajno shuj\u0161ati s pomo\u010djo  IIFYM\" class=\"wp-image-209354\" title=\"Kako trajno shuj\u0161ati s pomo\u010djo  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>\u010ce ste v preteklosti \u017ee poskusili z dietami za huj\u0161anje, <strong>so bile dolgoro\u010dno koristne za vas?<\/strong>&nbsp;Verjetno ne, \u010de jim ne boste ve\u010d sledili in i\u0161\u010dete drug na\u010din, kako trajno shuj\u0161ati. Iskanje diete, ki vam <strong>omejuje u\u017eivanje va\u0161ih najljub\u0161ih \u017eivil, ni dolgoro\u010dna re\u0161itev.<\/strong>&nbsp;In \u010de bi za\u010deli huj\u0161ati z mislijo na to, da lahko tokrat med huj\u0161anjem zdr\u017eite, hkrati pa si boste lahko kon\u010dno privo\u0161\u010dili torto in hamburger, tudi ne bo \u0161lo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S takim pristopom zagotovo ne boste zdr\u017eali dolgo, in \u010de boste dosegli sanjsko telesno te\u017eo, boste morda <strong>naleteli na yo-yo u\u010dinek<\/strong>, ki se pojavi kmalu po vrnitvi k prej\u0161njim prehranjevalnim navadam. In rezultat?&nbsp;<strong>Morda ne boste pridobili le izgubljene telesne te\u017ee, ampak tudi nekaj dodatnih kilogramov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z IIFYM <strong>se vam ni treba veseliti trenutka, ko boste lahko \u010dez nekaj mesecev pojedli torto<\/strong>, saj jo lahko \u017ee prvi teden vklju\u010dite v svoj na\u010drt prehrane. Va\u0161i ljubljeni morda sploh ne vedo, da ste za\u010deli z novim na\u010dinom prehranjevanja, zato se boste izognili morebitnim pripombam glede va\u0161e hrane, kar bi vas lahko odvrnilo od tega, da bi shuj\u0161ali.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-2a027e2f-d404-4f56-b801-2fe7603b3078\"><span class=\"ez-toc-section\" id=\"5_slabosti_IIFYM\"><\/span>5 slabosti 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=\"is-style-default wp-block-heading\" id=\"block-1b76b7b4-7e69-489a-899c-e759cefa7b29\">1. Lahko postanete su\u017eenj kalorij<\/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\">Seveda sploh ni slabo vedeti, kaj hrana vsebuje. \u010ce ste perfekcionist, se zlahka zgodi, da za\u010dnete <strong>preve\u010d razmi\u0161ljati o vsaki kaloriji in vsakemu gramu dolo\u010denega makrohranila<\/strong>, da bi ugodili svojemu na\u010drtu. Toda ali je res treba pojesti natanko 83 gramov jabolk, ostalo pa zavre\u010di? Na enak na\u010din boste \u010dez \u010das vedeli, koliko \u010desa posamezno \u017eivilo vsebuje. Nekaterim se te vrednosti zdijo informativne, toda \u010de mislite, da bi zaradi tega postali su\u017eenj \u0161tevilk, kar bi vam na koncu prineslo ve\u010d \u0161kode kot koristi, IIFYM verjetno ni 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\">Verjetno vam bo vzelo veliko \u010dasa, da za\u010dnete od za\u010detka, <strong>morda ne boste u\u017eivali pri \u0161tetju svojih makrohranil in vas bo to celo motilo. <\/strong>Seveda je dobro vedeti, da meso vsebuje beljakovine, vendar se vam ni treba obremenjevati s to\u010dnim \u0161tevilom. \u010ce ne marate \u0161teti kalorij in se zaradi te ideje po\u010dutite slabo, obstaja veliko drugih <strong>na\u010dinov za u\u010dinkovito huj\u0161anje, ne da bi se morali obremenjevati s temi \u0161tevilkami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-b2ef5a77-0fcb-4e8b-8eff-ddf360d331f8\">2. Obstaja tveganje za razvoj motenj hranjenja<\/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\">Ta to\u010dka je precej povezana s prej\u0161njo. Kot smo \u017ee omenili, ima vsak kovanec dve strani. Nekatere lahko IIFYM nau\u010di jesti hrano, ki so se je prej bali, <strong>za druge pa je lahko \u0161tetje makrohranil in kalorij nova obsedenost, ki bo na koncu pripeljala do nezdravega odnosa s hrano.&nbsp;<\/strong>Povezava med bele\u017eenjem zau\u017eite hrane in fitnes aplikacijami ter razvojem motenj hranjenja je bila celo znanstveno potrjena. Druga \u0161tudija je pokazala, da je 73% anketiranih \u017eensk z motnjami hranjenja menilo, da je <strong>\u0161tetje makrohranil prispevalo k razvoju bolezni.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7\u20138]<\/span><\/p>\n\n\n\n<div id=\"block-2e38e885-7e0e-4ce8-8e32-b2eaec653a84\" class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1124412188-1124x749.jpg\" alt=\"Kak\u0161na je povezava med motnjami hranjenja in IIFYM\" width=\"843\" height=\"562\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-9a704d55-f2c6-4cf9-984b-bdb056b5e58a\">3. Ocenjevanje te\u017ee hrane lahko uni\u010di va\u0161 napredek<\/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 \u0161teti kalorije\" class=\"wp-image-209397\" title=\"Kako \u0161teti kalorije\" 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>\u010ce ve\u010dinoma jeste doma in sledite IIFYM, si pripravite svojo hrano, <strong>potem ne bi smeli imeti nobenih te\u017eav s tehtanjem hrane.<\/strong>&nbsp;Te\u017eava pa lahko nastane, \u010de \u0161ele za\u010denjate z IIFYM, vendar se na primer \u0161e vedno ne \u017eelite odpovedati dnevnim kosilom v restavracijah. Seveda je mogo\u010de shuj\u0161ati tudi, \u010de jeste zunaj, a bodimo iskreni, <strong>si na za\u010detku svoje IIFYM poti res upate oceniti, koliko gramov ri\u017ea, mesa in omake ste dobili na kro\u017eniku v restavraciji?<\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namerno poskusite narediti test doma: prosite nekoga, naj vam da porcijo hrane, in ocenite, koliko je na kro\u017eniku. Morda boste presene\u010deni, da se bodo va\u0161e <strong>vrednosti od resni\u010dnih razlikovale za stotine gramov<\/strong>, kar bo resni\u010dno slabo za va\u0161 dnevni vnos kalorij.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda lahko v restavracijo vzamete svojo ljubko kuhinjsko tehtnico in hrano stehtate, vendar ta pristop <strong>zagotovo ne bo pripeljal do zdravega odnosa s hrano,<\/strong> zato to vzemite kot pretiravanje. To je <strong>pomembno samo za \u0161portnike tik pred tekmovanjem<\/strong>, vendar v tem obdobju verjetno ne bodo jedli v restavracijah, kjer ne bi imeli 100% nadzora nad hrano.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p id=\"block-efbbbc18-7cc9-4f3d-b915-21bbfc140ebd\">Torej, \u010de \u017eelite jesti zunaj \u017ee od samega za\u010detka IIFYM poti, poskusite izbrati restavracijo, ki na meniju prikazuje te\u017eo jedi, in to vam bo pomagalo la\u017eje oceniti porcijo. Druga mo\u017enost je, da si <strong>hrano naro\u010dite domov, kjer lahko u\u017eivate v hrani ne da bi se vam pri tem smejali zaradi tehtnice,<\/strong> preostali del, ki presega vnos makrohranil, pa lahko pustite drugemu dru\u017einskemu \u010dlanu ali si ga privo\u0161\u010dite kasneje. \u017dal je energetsko ravnovesje neizprosno. In \u010de v aplikacijo niste zapisali podatkov o hrani, \u0161e ne pomeni, da je niste pojedli. Premislite in poskusite biti \u010dim bolj natan\u010dni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-68dbfdc7-7281-4ef7-87ae-079d13a222a4\">4. Pomanjkanje vitaminov in mineralov<\/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\">Zana\u0161anje na makrohranila, ki so klju\u010dnega pomena za IIFYM, je ena stvar. <strong>A ne pozabite na pomembna mikrohranila, katerih dolgotrajno pomanjkanje lahko negativno vpliva na telo.<\/strong> Glede na raziskave se v sodobni prehrani pogosto zgodi, da dolo\u010deni ljudje trpijo zaradi pomanjkanja nekaterih vitaminov ali mineralov. Zato je povsem verjetno, da bi do tega primanjkljaja lahko pri\u0161lo tudi pri ljudeh, ki <strong>ne skrbijo za zadosten vnos sadja in zelenjave ter vso svojo pozornost usmerjajo v kalorije.&nbsp;<\/strong>[10\u201311]tega primanjkljaja lahko pri\u0161lo tudi pri ljudeh, ki ne skrbijo za zadosten vnos sadja in zelenjave ter vso svojo pozornost usmerjajo v kalorije.&nbsp;<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\">Raziskave za analizo pomanjkanja mikrohranil pri ljudeh, ki sledijo IIFYM, \u0161e niso bile izvedene. Kljub temu je treba omeniti, da <strong>obstaja ne\u0161teto na\u010dinov, kako pristopiti k tej dieti.<\/strong> \u010ce svoje telo oskrbite z ve\u010dinoma nekakovostno hrano, potem tvegate tudi pomanjkanje vitaminov ali hranil. Z njim se lahko spopadete tako, da skupaj z IIFYM <strong>upo\u0161tevate tako imenovano pravilo 80\/20<\/strong>. To pomeni, da bi <strong>pribli\u017eno 80% dnevnega vnosa kalorij moralo priti iz kakovostnih \u017eivil, ki smo jih omenili zgoraj, preostalih 20% pa iz dobrot, ki bodo ugajale va\u0161i du\u0161i,<\/strong> kot so sladkarije, hitra hrana itd.<\/p>\n\n\n\n<div id=\"block-d20e95ea-7f99-4cde-862d-4e10d56ca0ee\" class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/MG_6251jj-1124x750.jpeg\" alt=\"Pomanjkanje vitaminov in mineralov pri huj\u0161anju\" width=\"843\" height=\"563\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-9cdbc347-36ae-4e1a-9cd9-21ffe58a6fe7\">5. Ne upo\u0161teva splo\u0161nega zdravja<\/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\">\u010ce imate kakr\u0161ne koli zdravstvene omejitve, si zapomnite, <strong>da jih IIFYM ne upo\u0161teva.<\/strong> Ali se morate na primer dolo\u010deni hrani izogibati zaradi intolerance? Imate te\u017eave z ledvicami ali sladkorno bolezen? Potem morate razmisliti tudi o tem, ali \u017eelite slediti IIFYM. Seveda je <strong>mogo\u010de ta pristop kombinirati z nekaterimi omejitvami,<\/strong> zato je treba izbrati \u017eivila, ki jih lahko vklju\u010dite v svoj na\u010drt prehrane. Vendar se je najbolje <strong>posvetovati s svojim zdravnikom<\/strong> glede upo\u0161tevanja diete v skladu s pravili IIFYM.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-29be182d-c261-47b1-9a25-e7d184994045\"><span class=\"ez-toc-section\" id=\"Pravilen_in_napacen_koncept_IIFYM\"><\/span>Pravilen in napa\u010den koncept 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\">Na podlagi zgornjih informacij bi \u017ee morali dobiti idejo, kako naprej, tako da IIFYM postane <strong>za vas prete\u017eno zdrav, u\u010dinkovit in dolgotrajen na\u010din prehranjevanja.<\/strong> Za \u0161e ve\u010djo jasnost bomo prikazalo tako dober kot slab primer sledenja IIFYM dieti.<\/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\">Kot primer<strong> bomo uporabili dve \u017eenski<\/strong> (Sara in Iva), <strong>ki sta stari 22 let, visoki 170 cm, te\u017eki 70 kg, bi radi shuj\u0161ali, imata sede\u010de delo in opravita 2 uri zahtevnega kro\u017enega treninga na teden.<\/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>Priporo\u010deni dnevni vnos kalorij za huj\u0161anje<\/strong> po kalkulatorju makrohranil <strong>je naslednji: 1826 kcal, ogljikovi hidrati: 223 g, beljakovine: 119 g, ma\u0161\u010dobe: 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=\"is-style-default wp-block-heading\">Pravilen koncept Sare<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Sara ve, da <strong>njeno telo potrebuje kakovostna hranila<\/strong>, zato se je odlo\u010dila, da se bo skupaj z IIFYM dr\u017eala pravila 80\/20. To pomeni, da je pribli\u017eno 370 kcal (20%) dnevnega vnosa namenila dobrotam, ki niso tako bogate s hranili in koristne.<\/li><li>Ker je ljubiteljica sladoleda, se odlo\u010di, da bo kalorije vlo\u017eila v Magnum z belo \u010dokolado, ki ima 259 kcal.<\/li><li>\u0160e vedno ji ostane 111 kcal, da zadovolji svoje brbon\u010dice, zato svojemu kosilu doda vinsko omako, ki jo ima tako rada (natan\u010dneje 25 ml, kar ustreza 100 kcal).<\/li><li><strong>Posku\u0161a zagotoviti, da bodo preostali obroki sestavljeni iz kakovostnih sestavin.<\/strong><\/li><li>Za zajtrk obi\u010dajno poje ka\u0161i, zato svojo obi\u010dajno porcijo zapi\u0161e v aplikacijo za \u0161tetje kalorij.<\/li><li>Ker se dr\u017ei priprave obrokov, je \u017ee <strong>pripravila porcijo za kosilo<\/strong> in jo zapisala v aplikacijo za \u0161tetje kalorij.<\/li><li>Ni se \u0161e odlo\u010dila, kaj bo ve\u010derjala. Vendar \u017ee vnaprej ve, da <strong>ga bo uspela vklju\u010diti v svoje makrose,<\/strong> zato si bo lahko privo\u0161\u010dila kakovostno uravnote\u017een obrok.<\/li><li>Pred pripravo same ve\u010derje zapi\u0161e posamezne sestavine, ki <strong>jih uporablja, in prilagodi njihovo te\u017eo, da dopolni potrebna makrohranila.<\/strong><\/li><li>Na koncu poskrbi, da si privo\u0161\u010di vsaj dva kosa sadja in 600 g razli\u010dno obarvane zelenjave, da z njimi dopolni potrebna makrohranila. <strong>Zahvaljujo\u010d temu bi lahko pojedla 31 gramov vlaknin. To ustreza priporo\u010denemu vnosu za \u017eensko, ki mora biti vsaj 25 g. <\/strong>[12]<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">Napa\u010den koncept Ive<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Iva se je odlo\u010dila, da se bo dr\u017eala tega, da \u010de hrana, ki jo \u017eeli jesti, sodi v makrohranila, je vse v redu.<\/li><li><strong>Ne mara na\u010drtovanja,<\/strong> zato o hrani ne razmi\u0161lja vnaprej, ampak poje tisto, kar ho\u010de.<\/li><li><strong>Ni se ukvarjala z zajtrkom, jutranjimi prigrizki in kosilom.<\/strong>&nbsp;Nato si je popoldne privo\u0161\u010dila vre\u010dko gumijastih medvedkov in se \u0161ele nato odlo\u010dila, da bo vse zapisala v tabelo makrohranil.<\/li><li><strong>Zgrozila se je, ko je ugotovila, kako malo makrohranil lahko \u0161e zau\u017eije.<\/strong> Hitro je vzela cel paket skute, da je dobila dovolj beljakovin.<\/li><li>Za ve\u010derjo si je privo\u0161\u010dila beljakovinski napitek, 8 gramov <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">indijskih ore\u0161\u010dkov<\/a> in od\u0161la v posteljo z <strong>razdra\u017eenim \u017eelodcem in hudo lakoto.<\/strong><\/li><\/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=\"Ore\u0161\u010dki in huj\u0161anje\" class=\"wp-image-209427\" title=\"Ore\u0161\u010dki in huj\u0161anje\" 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=\"is-style-default wp-block-heading\">Kako je izgledal njun kon\u010dni na\u010drt 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><strong>Sarin na\u010drt obrokov<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Vse sestavine so navedene v surovem stanju.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Zajtrk:<\/strong> Ka\u0161a (40 g), polposneto mleko (150 ml), banana (90 g), skuta 0,1% ma\u0161\u010dobe &#8211; <strong>397 kcal, 29 g beljakovin, 59 ogljikovih hidratov, 5 g ma\u0161\u010dob.<\/strong><\/li><li><strong>Kosilo:&nbsp;<\/strong>Pi\u0161\u010dan\u010dje prsi (150 g) pe\u010dene s krompirjem (200 g), brokoli (300 g), jajce (kos 63 g), tatarska omaka (25 ml) &#8211;&nbsp;<strong>640 kcal, 57 g beljakovin, 58 g ogljikovih hidratov, 20 g ma\u0161\u010dob.<\/strong><\/li><li><strong>Popoldanski prigrizek:&nbsp;<\/strong>Magnum z belo \u010dokolado (kos 86 g), jabolko (100 g) &#8211;&nbsp;<strong>307 kcal, 3 g beljakovin, 40 g ogljikovih hidratov, 15 g ma\u0161\u010dob.<\/strong><\/li><li><strong>Ve\u010derja:<\/strong>&nbsp;Testenine z zdrobom (80 g), kumara (100 g), paradi\u017enik (100 g), rumena paprika (100 g), dimljeni tofu (100 g) &#8211;&nbsp;<strong>483 kcal, 30 g beljakovin, 66 g ogljikovih hidratov, 11 g ma\u0161\u010dob.<\/strong><\/li><li><strong>Skupaj: 1827 kcal, 119 g beljakovin, 223 g ogljikovih hidratov, 51 g ma\u0161\u010dob, 31 g vlaknin.<\/strong><\/li><\/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 na\u010drt obrokov<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>   <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Zajtrk:<\/strong>&nbsp;Nesquik kosmi\u010di (50 g), \u010dokoladne beljakovine (30 g), polposneto mleko (200 ml) &#8211;&nbsp;<strong>390 kcal, 34 g beljakovin, 50 g ogljikovih hidratov, 6 g ma\u0161\u010dob.<\/strong><\/li><li><strong>Jutranji prigrizek:<\/strong>&nbsp;Snickers \u010dokoladica (50 g) &#8211; <strong>248 kcal, 4 g beljakovin, 31 g ogljikovih hidratov, 12 g ma\u0161\u010dob.<\/strong><\/li><li><strong>Kosilo:&nbsp;<\/strong>Twister iz KFC-ja (226 g) &#8211;&nbsp;<strong>551 kcal, 25 g beljakovin, 52 g ogljikovih hidratov, 27 g ma\u0161\u010dob.<\/strong><\/li><li><strong>Popoldanski prigrizek<\/strong> \u2013 zrnati sir z nizko vsebnostjo ma\u0161\u010dob (250 g), gumijasti medvedki (100 g) &#8211;&nbsp;<strong>505 kcal, 37 g beljakovin, 87 g ogljikovih hidratov, 1 g ma\u0161\u010dob.<\/strong><\/li><li><strong>Ve\u010derja<\/strong>&nbsp;\u2013 \u010dokoladne beljakovine (25 g), indijski ore\u0161\u010dki (8 g) &#8211;&nbsp;<strong>145 kcal, 21 g beljakovin, 4 g ogljikovih hidratov, 5 g ma\u0161\u010dob.<\/strong><\/li><li><strong>Skupaj: 1839 kcal, 121 g beljakovin, 224 g ogljikovih hidratov, 51 g ma\u0161\u010dob, 5 g vlaknin.<\/strong><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-0807bb7a-c975-4d1a-88a2-2f0c4aa8f6b6\"><span class=\"ez-toc-section\" id=\"Kako_z_IIFYM_nacrtovati_obroke\"><\/span>Kako z IIFYM na\u010drtovati obroke?<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\">Kot smo pokazali na primeru Sare in Ive, obstaja ve\u010d na\u010dinov za pristop k IIFYM. \u010ce pa ne ignorirate svojega zdravja, <strong>morate vsaj na za\u010detku na\u010drtovati ve\u010dino dnevnih obrokov, da boste<\/strong> <strong>lahko ob ve\u010derji zau\u017eili dovolj kalorij (ne tako kot Iva) in zau\u017eili zadostno koli\u010dino vlaknin in makrohranil. <\/strong>Dolgoro\u010dno tak\u0161na prehrana za vas ne bi bila vzdr\u017ena &#8211; ali bi jedli zve\u010der, presegli svoje makrose in se tako oddaljili od sanjskih ciljev ali pa bi stradali. Toda tega si ne \u017eelite, zato bi se nekaj \u010dasa kasneje verjetno vseeno odrekli IIFYM in se vrnili k svojim starim prehranjevalnim navadam. Za la\u017eji za\u010detek poskusite uporabiti na\u0161e preproste nasvete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-3b182926-f664-42e0-bcee-225b61a653d9\"><span class=\"ez-toc-section\" id=\"5_nasvetov_za_lazji_zacetek_z_IIFYM\"><\/span>5 nasvetov za la\u017eji za\u010detek z 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=\"is-style-default wp-block-heading\" id=\"block-60a7afc7-04cd-4c6c-8b44-6b7f233f82d2\">1. Spremljajte vire makrohranil<\/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\">\u010ce za\u010dnete \u0161teti kalorije in makrohranila, je povsem mogo\u010de, <strong>da \u0161e nimate popolnega pregleda nad tem, kaj posamezno \u017eivilo vsebuje.<\/strong>&nbsp;To ni pomembno.&nbsp;<strong>Vire posameznih makrohranil z za\u010detka na\u0161ega \u010dlanka zapi\u0161ite na lo\u010den papir,<\/strong> ki ga boste vedno imeli pri roki. Ko potem na primer aplikacija poka\u017ee, da vam primanjkuje beljakovin, morate le prebrati seznam, preveriti, kaj imate v hladilniku, in <strong>la\u017eje boste takoj pripravili kon\u010dni 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=\"is-style-default wp-block-heading\" id=\"block-bf9920d6-1511-4375-87b5-7ce0b4b0064c\">2. Na\u010drtujte vsak nekaj obrokov vnaprej<\/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\">\u010ce \u0161ele za\u010denjate z IIFYM, <strong>verjetno \u0161e ne boste mogli oceniti velikosti porcije.<\/strong>&nbsp;Da vam bo vse kar najbolj ustrezalo, je bolje, da si obroke na\u010drtujete vnaprej. \u010ce veste, da pojeste 4 obroke na dan, <strong>si lahko pripravite vsaj kosilo in ve\u010derjo.<\/strong> Ko vstanete zjutraj, se odlo\u010dite, kaj boste jedli, vnesite \u017eivila v aplikacijo in <strong>ostala vam bodo preostala makrohranila za prigrizek ali kak\u0161no drugo najljub\u0161o hrano.<\/strong><\/p>\n\n\n\n<div id=\"block-ed2bc2a5-1d15-4a88-8990-748b3c546ded\" class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1124x749.jpg\" alt=\"Nau\u010dite se na\u010drtovati obroke s pomo\u010djo IIFYM\" class=\"wp-image-209447\" width=\"843\" height=\"562\" title=\"Nau\u010dite se na\u010drtovati obroke s pomo\u010djo 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-cbbe029a-2014-4c84-b49c-8ff85ed0cb12\">3. Ustvarite svojo podatkovno bazo po meri<\/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\">Mislim, da ve\u010dina med vami nima vsak dan druga\u010dnega zajtrka. Verjetno imate <strong>nekaj priljubljenih zajtrkov, ki si jih pripravite med tednom<\/strong>. In morda je enako s kosilom in ve\u010derjo. V tem primeru lahko celoten postopek pisanja poenostavite tako, da<strong> shranite seznam svojih najljub\u0161ih \u017eivil.<\/strong>&nbsp;Zahvaljujo\u010d temu boste<strong> s\u010dasoma ustvarili svojo bazo jedi,<\/strong> ki bo mo\u010dno poenostavila celoten postopek. Nato samo prilagodite specifi\u010dno te\u017eo surovin, ki ste jih pojedli tisti dan, in to je to. Nobena znanost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-1fd0ed96-295d-4181-8408-e1d3be9c5b83\">4. Oglejte si meni izbrane restavracije doma<\/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\">\u010ce veste, da morate na kosilo s prijatelji, <strong>poskusite \u017ee doma pogledati meni.<\/strong> Ve\u010dina restavracij tam <strong>navede te\u017eo porcije<\/strong>, zahvaljujo\u010d kateri jo lahko la\u017eje vnesete v tabele. Pomislite na hrano, ki ste si jo izbrali za dan v restavraciji, in <strong>temu prilagodite ostale jedi.<\/strong>&nbsp;Veste, na primer, da boste za kosilo imeli \u0161pagete Aglio olio? Odli\u010dna ideja, vendar ne pozabite, da ta hrana <strong>ne vsebuje veliko beljakovin.<\/strong>&nbsp;Zato jih boste morali zau\u017eiti pri drugih obrokih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-1f03c86e-cee0-4e8e-8327-61a2eb47973b\">5. Ne posku\u0161ajte biti natan\u010dni za vsako ceno<\/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=\"Jesti hamburgerje in IIFYM\" class=\"wp-image-209509\" title=\"Jesti hamburgerje in 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<p>\u010ce \u017eelite videti rezultate, <strong>morate slediti makrohranilom<\/strong>, kar je jasno. \u010ce pa imate enkrat<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste bolj sladkosnedi <strong>in veste, da se ne morete upreti \u010dokoladnim dobrotam na mizi?<\/strong> V redu, samo pripraviti se morate na to. \u017demljice in sladice so obi\u010dajno <strong>bogate z ogljikovimi hidrati in ma\u0161\u010dobami.<\/strong> Torej se pred praznovanjem in po njem osredoto\u010dite na dopolnjevanje potrebnih beljakovin in kalorij ter <strong>ma\u0161\u010dobe in ogljikove hidrate &#8220;prihranite&#8221; za praznovanje.<\/strong> Nato lahko poskusite oceniti zau\u017eito koli\u010dino in jo zapi\u0161ete. Ko se enkrat dobro spoznate s tem na\u010dinom, boste vedno bolj natan\u010dni. In \u010de enkrat na mesec nekoliko prese\u017eete vnos makrohranil na zabavi, se ne bo zgodilo ni\u010d drasti\u010dnega. <strong>Ne boste pridobili pol kilograma ma\u0161\u010dobe in ne boste pod stresom.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-adf79528-2a3d-4ecb-b7c4-16ec7e69d395\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<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 dokaj specifi\u010den na\u010din prehranjevanja, ki zagotovo ni primeren za vsakogar.<\/strong> Preden za\u010dnete, se temeljito podu\u010dite o posameznih makrohranilih, aplikacijah za \u0161tetje kalorij in razmislite, ali je to res najbolj\u0161a izbira za vas. \u010ce ste se v preteklosti \u017ee borili z motnjami hranjenja, <strong>se o IIFYM pogovorite s svojim zdravnikom<\/strong> &#8211; nekaterim je lahko v pomo\u010d, <strong>drugim pa se bolezen lahko ponovi zaradi omejevanja kalorij<\/strong>. Prav tako to ni za vas, <strong>\u010de ne marate tabel,<\/strong> <strong>\u0161tevilk, grafov in ne \u017eelite tehtati svoje hrane.<\/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\">In ravno nasprotno, IIFYM je lahko odli\u010dna izbira za ljudi,<strong> ki posku\u0161ajo shuj\u0161ati, se dr\u017eijo stroge diete, si radi vse zapisujejo<\/strong> <strong>in bi si radi privo\u0161\u010dili dobrote<\/strong>, ki jih ve\u010dina diet obi\u010dajno omejuje. V idealnem primeru poskusite upo\u0161tevati pravilo 80\/20, da boste prepri\u010dani, da oskrbujete svoje telo s kakovostnimi hranili, in ne boste kon\u010dali kot Iva, ki je \u010dez dan jedla sladkarije, hitro hrano, za ve\u010derjo pa ji je ostalo malo makrohranil, ki jih je lahko zau\u017eila le z beljakovinskim napitkom in 8 g ore\u0161\u010dkov.<\/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\">Ali IIFYM deluje pri vas? V komentarjih delite svoje izku\u0161nje z nami, pa tudi nasvete o tem, kako \u010dim bolj olaj\u0161ati \u0161tetje makrohranil.<\/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>Bi si radi vsak dan privo\u0161\u010dili sladkarije in druge dobrote, ki jih imate radi, hkrati pa \u0161e vedno shuj\u0161ali? Spoznajte \u010darobnost IIFYM in kon\u010dno za\u010dnite u\u017eivati v huj\u0161anju.<\/p>\n","protected":false},"author":100,"featured_media":209556,"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":[121],"tags":[6375,6843,7359,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-315522","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-makrozivila","10":"tag-prehrana-sl","11":"tag-zdrav-zivljenjski-slog","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako zahvaljujo\u010d IIFYM jesti pico in sladkarije, ob tem pa \u0161e vedno huj\u0161ati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Bi si radi vsak dan privo\u0161\u010dili sladkarije in druge dobrote, ki jih imate radi, hkrati pa \u0161e vedno shuj\u0161ali? 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