{"id":315616,"date":"2021-02-12T11:13:00","date_gmt":"2021-02-12T10:13:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315616"},"modified":"2023-08-25T14:20:23","modified_gmt":"2023-08-25T12:20:23","slug":"jak-jesc-pizze-slodycze-a-mimo-to-schudnac-dzieki-iifym","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/jak-jesc-pizze-slodycze-a-mimo-to-schudnac-dzieki-iifym\/","title":{"rendered":"Jak Je\u015b\u0107 Pizz\u0119, S\u0142odycze, A Mimo To Schudn\u0105\u0107 Dzi\u0119ki 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.pl\/blog\/jak-jesc-pizze-slodycze-a-mimo-to-schudnac-dzieki-iifym\/#Co_oznacza_skrot_IIFYM\" title=\"Co oznacza skr\u00f3t IIFYM?\">Co oznacza skr\u00f3t 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.pl\/blog\/jak-jesc-pizze-slodycze-a-mimo-to-schudnac-dzieki-iifym\/#Co_to_sa_makroskladniki\" title=\"Co to s\u0105 makrosk\u0142adniki?\">Co to s\u0105 makrosk\u0142adniki?<\/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.pl\/blog\/jak-jesc-pizze-slodycze-a-mimo-to-schudnac-dzieki-iifym\/#Oblicz_swoje_idealne_spozycie_makroskladnikow\" title=\"Oblicz swoje idealne spo\u017cycie makrosk\u0142adnik\u00f3w\">Oblicz swoje idealne spo\u017cycie makrosk\u0142adnik\u00f3w<\/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.pl\/blog\/jak-jesc-pizze-slodycze-a-mimo-to-schudnac-dzieki-iifym\/#5_korzysci_plynacych_z_IIFYM\" title=\"5 korzy\u015bci p\u0142yn\u0105cych z IIFYM\">5 korzy\u015bci p\u0142yn\u0105cych z 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.pl\/blog\/jak-jesc-pizze-slodycze-a-mimo-to-schudnac-dzieki-iifym\/#5_wad_IIFYM\" title=\"5 wad IIFYM\">5 wad 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.pl\/blog\/jak-jesc-pizze-slodycze-a-mimo-to-schudnac-dzieki-iifym\/#Dobra_vs_zla_koncepcja_IIFYM\" title=\"Dobra vs. z\u0142a koncepcja IIFYM\">Dobra vs. z\u0142a koncepcja 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.pl\/blog\/jak-jesc-pizze-slodycze-a-mimo-to-schudnac-dzieki-iifym\/#Jak_zaplanowac_swoje_posilki_podczas_IIFYM\" title=\"Jak zaplanowa\u0107 swoje posi\u0142ki podczas IIFYM?\">Jak zaplanowa\u0107 swoje posi\u0142ki podczas 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.pl\/blog\/jak-jesc-pizze-slodycze-a-mimo-to-schudnac-dzieki-iifym\/#5_wskazowek_ktore_pomoga_Ci_zaczac_przygode_z_IIFYM\" title=\"5 wskaz\u00f3wek, kt\u00f3re pomog\u0105 Ci zacz\u0105\u0107 przygod\u0119 z IIFYM\">5 wskaz\u00f3wek, kt\u00f3re pomog\u0105 Ci zacz\u0105\u0107 przygod\u0119 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.pl\/blog\/jak-jesc-pizze-slodycze-a-mimo-to-schudnac-dzieki-iifym\/#Jaka_z_tego_lekcja\" title=\"Jaka z tego lekcja?\">Jaka z tego lekcja?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p id=\"block-442b14fa-f399-42a5-86ca-d0bfbd6f9789\">\u017beby w niekt\u00f3re dni m\u00f3c zje\u015b\u0107 hamburgera, czekolad\u0119, wino lub lody i nie przyty\u0107, a nawet straci\u0107 troch\u0119 na wadze. Czy brzmi to jak marzenie i \u017cyczenie wszystkich os\u00f3b, kt\u00f3re chc\u0105 schudn\u0105\u0107? A teraz spr\u00f3buj sobie wyobrazi\u0107, \u017ce to marzenie mo\u017ce si\u0119 spe\u0142ni\u0107 i mo\u017cesz naprawd\u0119 je\u015b\u0107 to, na co masz ochot\u0119. Oczywi\u015bcie, jest tu pewien haczyk, musisz wszystko zmie\u015bci\u0107 w ustalonym spo\u017cyciu makrosk\u0142adnik\u00f3w, a wi\u0119c zastanowi\u0107 si\u0119, z czego sk\u0142adaj\u0105 si\u0119 konkretne pokarmy. Niemniej jednak, je\u015bli masz ochot\u0119 pozby\u0107 si\u0119 tego nieprzyjemnego dyskomfortu, mo\u017cemy zacz\u0105\u0107 od wprowadzenia stylu od\u017cywiania 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=\"Co_oznacza_skrot_IIFYM\"><\/span>Co oznacza skr\u00f3t 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\">Aby jak najlepiej zrozumie\u0107 zasady tego stylu od\u017cywiania, musimy zacz\u0105\u0107 od pocz\u0105tku i zapozna\u0107 si\u0119 z podstawowymi poj\u0119ciami. Zacznijmy od tego, co kryje si\u0119 za tajemniczym <strong>akronimem IIFYM.<\/strong> Jest to skr\u00f3t od<strong><em>&#8220;If It Fits Your Macros&#8221;<\/em>.<\/strong>&nbsp;Wyra\u017ca on zatem ide\u0119, \u017ce cz\u0142owiek <strong>mo\u017ce je\u015b\u0107, co tylko chce, o ile pasuje to do jego spo\u017cycia makrosk\u0142adnik\u00f3w<\/strong>. Dowiesz si\u0119 wi\u0119cej o jego mo\u017cliwych wadach w dalszej cz\u0119\u015bci artyku\u0142u. <span class=\"tadv-color\" 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\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">IIFYM nie zosta\u0142 stworzony jako nowy rodzaj diety. Ten akronim <\/span><strong><span data-preserver-spaces=\"true\">zosta\u0142 po raz pierwszy u\u017cyty przez kulturyst\u00f3w<\/span><\/strong><span data-preserver-spaces=\"true\"> na forach dyskusyjnych, kiedy chcieli odda\u0107 si\u0119 czemu\u015b &#8220;zakazanemu&#8221;. Oznaczenie to zosta\u0142o nast\u0119pnie przekazane do og\u00f3\u0142u spo\u0142ecze\u0144stwa.<\/span> <span class=\"tadv-color\" 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 loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/klancir052020-94-1124x749.jpg\" alt=\"Zasady IIFYM\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\"\/><\/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=\"Co_to_sa_makroskladniki\"><\/span>Co to s\u0105 makrosk\u0142adniki?<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\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Aby dope\u0142ni\u0107 nasze podstawowe spostrze\u017cenie, porozmawiamy o makrosk\u0142adnikach od\u017cywczych. Og\u00f3lnie rzecz bior\u0105c, wyr\u00f3\u017cniamy <\/span><strong><span data-preserver-spaces=\"true\">trzy podstawowe makrosk\u0142adniki, kt\u00f3rymi s\u0105 bia\u0142ka, w\u0119glowodany i t\u0142uszcze.<\/span><\/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. Bia\u0142ko<\/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\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Bia\u0142ko jest makrosk\u0142adnikiem, kt\u00f3ry&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">wspiera zdrowie ko\u015bci, przyrost masy mi\u0119\u015bniowej, a tak\u017ce chroni mi\u0119\u015bnie przed spalaniem podczas diety<\/span><\/strong><span data-preserver-spaces=\"true\">. Nie jest wi\u0119c zaskakuj\u0105ce, \u017ce jest ono niezb\u0119dne nie tylko dla sportowc\u00f3w. Jego wy\u017csze spo\u017cycie jest cz\u0119sto zalecane podczas odchudzania, nie tylko ze wzgl\u0119du na wy\u017cej wymienione korzy\u015bci, ale r\u00f3wnie\u017c ze wzgl\u0119du na <\/span><strong><span data-preserver-spaces=\"true\">wi\u0119ksze nasycenie i wysoki efekt termiczny, <\/span><\/strong>kt\u00f3ry odnosi si\u0119 do<span data-preserver-spaces=\"true\"> energii, jakiej potrzebuje organizm do przetworzenia sk\u0142adnika od\u017cywczego. W przypadku bia\u0142ka, w zale\u017cno\u015bci od jego rodzaju,<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;efekt termiczny wynosi od 20-30%<\/span><\/strong><span data-preserver-spaces=\"true\">. Oznacza to, \u017ce ze 100 kalorii, tylko oko\u0142o 70-80 kcal jest wch\u0142aniane do naszego organizmu<\/span>. <span class=\"tadv-color\" 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\">Warto\u015b\u0107 energetyczna 1 g bia\u0142ka: 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\">\u0179r\u00f3d\u0142a bia\u0142ka:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-839feae8-2345-4178-986f-3d0a1693bca5\">\n<li>mi\u0119so, <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/ryba\/\" class=\"ek-link\">ryby<\/a><\/li>\n\n\n\n<li>jaja<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.pl\/blog\/tag\/twarog\/\" class=\"ek-link\">twarogi<\/a>, jogurty, sery i inne produkty mleczne<\/li>\n\n\n\n<li>wega\u0144skie zamienniki mi\u0119sa (tofu, tempeh, Seitan)<\/li>\n\n\n\n<li><span data-preserver-spaces=\"true\">pseudozbo\u017ca (kasza gryczana, amarantus<\/span>, <a href=\"https:\/\/gymbeam.pl\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">komosa ry\u017cowa<\/a>)<\/li>\n\n\n\n<li>ro\u015bliny str\u0105czkowe (soczewica, fasola)<\/li>\n\n\n\n<li>orzechy i nasiona<\/li>\n\n\n\n<li>bia\u0142ka w proszku (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/bialko-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">serwatkowe<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/bialko-roslinne\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ro\u015blinne<\/a>)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/baton-bialkowy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">batony proteinowe<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/ciastko-proteinowe-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ciastka proteinowe <\/a> itp.<\/li>\n<\/ul>\n\n\n\n<p id=\"block-b575fe17-ebdf-4573-bea9-f826792c3999\">Wi\u0119cej na temat \u017ar\u00f3de\u0142 bia\u0142ka dowiesz si\u0119 z artyku\u0142u<a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> 20 Produkt\u00f3w Spo\u017cywczych, Dzi\u0119ki Kt\u00f3rym Mo\u017cesz \u0141atwo Wzbogaci\u0107 Swoj\u0105 Diet\u0119 w Bia\u0142ko<\/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 loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/prote-1124x749.jpg\" alt=\"\u0179r\u00f3d\u0142a bia\u0142ka\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-3881fb4e-7aa1-44ef-a6c5-29f6ac8b3000\">2. W\u0119glowodany<\/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\">W\u0119glowodany to<span data-preserver-spaces=\"true\"> kolejny wa\u017cny makrosk\u0142adnik. S\u0105 one powszechnie <\/span><strong><span data-preserver-spaces=\"true\">znane przede wszystkim jako \u017ar\u00f3d\u0142o energii dla organizmu<\/span><\/strong><span data-preserver-spaces=\"true\">. Wi\u0119kszo\u015b\u0107 w\u0119glowodan\u00f3w przed dostaniem si\u0119 do krwi rozk\u0142ada si\u0119 na glukoz\u0119, kt\u00f3r\u0105 organizm wykorzystuje <\/span><strong><span data-preserver-spaces=\"true\">do wytworzenia cz\u0105steczki przenosz\u0105cej energi\u0119 zwanej ATP&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">(adenozynotr\u00f3jfosforan). Jest ona nast\u0119pnie wykorzystywana do r\u00f3\u017cnych zada\u0144 metabolicznych, takich jak normalne codzienne czynno\u015bci lub wysi\u0142ek sportowy. Chocia\u017c organizm mo\u017ce wykorzystywa\u0107 t\u0142uszcze do uzyskania energii niezb\u0119dnej do syntezy ATP, wi\u0119kszo\u015b\u0107 kom\u00f3rek, na przyk\u0142ad preferuje <\/span><strong><span data-preserver-spaces=\"true\">w\u0119glowodany jako podstawowe \u017ar\u00f3d\u0142o energii.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Je\u015bli chodzi o efekt termiczny w\u0119glowodan\u00f3w,<strong> wynosi on gdzie\u015b pomi\u0119dzy 5-10%.<\/strong><\/span>&nbsp;<span class=\"tadv-color\">[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\">Warto\u015b\u0107 energetyczna 1 g w\u0119glowodan\u00f3w: 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\">\u0179r\u00f3d\u0142a w\u0119glowodan\u00f3w:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-5f903d8d-3f43-4591-94da-325ccbca4352\">\n<li>pe\u0142noziarniste produkty zbo\u017cowe (p\u0142atki owsiane i orkiszowe, m\u0105ka, ry\u017c, makarony, pieczywo)<\/li>\n\n\n\n<li>pseudozbo\u017ca (gryka, amarantus, komosa ry\u017cowa)<\/li>\n\n\n\n<li>ziemniaki zwyk\u0142e i s\u0142odkie<\/li>\n\n\n\n<li>ro\u015bliny str\u0105czkowe (soczewica, ciecierzyca, fasola)<\/li>\n\n\n\n<li>owoce i <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/warzywa\/\" class=\"ek-link\">warzywa<\/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 loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/sachari-1124x749.jpg\" alt=\"\u0179r\u00f3d\u0142a w\u0119glowodan\u00f3w\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-8dad47a8-d8c0-4490-a969-f8438a2b1b29\">3. T\u0142uszcze<\/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=\"Najlepsze \u017ar\u00f3d\u0142a t\u0142uszczu w diecie\" class=\"wp-image-209297\" title=\"Najlepsze \u017ar\u00f3d\u0142a t\u0142uszczu w diecie\" 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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ostatnim wa\u017cnym makrosk\u0142adnikiem s\u0105 t\u0142uszcze. Podobnie jak w\u0119glowodany,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">s\u0105 one wa\u017cnym \u017ar\u00f3d\u0142em energii<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;i <\/span><strong><span data-preserver-spaces=\"true\">wspomagaj\u0105 wzrost kom\u00f3rek<\/span><\/strong><span data-preserver-spaces=\"true\">. Ponadto,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">t\u0142uszcze chroni\u0105 organy cia\u0142a, pomagaj\u0105 utrzyma\u0107 ciep\u0142ot\u0119 cia\u0142a, a tak\u017ce s\u0105 potrzebne do syntezy hormon\u00f3w, w tym testosteronu.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Istniej\u0105 nawet witaminy &#8211; A, D, E, K, kt\u00f3re s\u0105 rozpuszczalne w t\u0142uszczach. W przypadku niedostatecznego spo\u017cycia t\u0142uszcz\u00f3w, mo\u017cna mie\u0107 problem z ich wch\u0142anianiem.<\/span>&nbsp;<span class=\"tadv-color\" 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\">Warto\u015b\u0107 energetyczna 1 g t\u0142uszczu: 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\">\u0179r\u00f3d\u0142a t\u0142uszczu:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nasiona, orzechy i mas\u0142o orzechowe<\/li>\n\n\n\n<li>mas\u0142o, <a href=\"https:\/\/gymbeam.pl\/maslo-klarowane-ghee-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ghee<\/a> i oleje (s\u0142onecznikowy, oliwkowy, z pestek dyni)<\/li>\n\n\n\n<li>oliwki<\/li>\n\n\n\n<li>awokado<\/li>\n\n\n\n<li>t\u0142uszcz, kt\u00f3ry jest naturalnym sk\u0142adnikiem bia\u0142ka zwierz\u0119cego (na przyk\u0142ad, t\u0142uszcz w wo\u0142owinie)<\/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=\"Oblicz_swoje_idealne_spozycie_makroskladnikow\"><\/span>Oblicz swoje idealne spo\u017cycie makrosk\u0142adnik\u00f3w <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p id=\"block-4c31aa5c-d67e-4feb-9292-c0a2bb484e07\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Teraz, gdy om\u00f3wili\u015bmy podstawowe poj\u0119cia, mo\u017cesz zrobi\u0107 nast\u0119pny krok. Tutaj mo\u017cesz<\/span><strong><span data-preserver-spaces=\"true\"> okre\u015bli\u0107 konkretne warto\u015bci makrosk\u0142adnik\u00f3w dla Twojego organizmu<\/span><\/strong><span data-preserver-spaces=\"true\">, kt\u00f3re pomog\u0105 Ci osi\u0105gn\u0105\u0107 dany cel, np. utrat\u0119 wagi. Najprostszym sposobem jest skorzystanie z naszego kalkulatora makrosk\u0142adnik\u00f3w, kt\u00f3ry wykona ca\u0142\u0105 prac\u0119 za Ciebie i <\/span><strong><span data-preserver-spaces=\"true\">obliczy Twoje spo\u017cycie makrosk\u0142adnik\u00f3w zgodnie z wprowadzonymi przez Ciebie danymi<\/span><\/strong><span data-preserver-spaces=\"true\">. Je\u015bli chcesz obliczy\u0107 je samodzielnie, post\u0119puj zgodnie z krokami zawartymi w artykule<\/span>&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/jak-obliczyc-podstawowe-tempo-metabolizmu-i-dzienne-zuzycie-energii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Jak Obliczy\u0107 Spo\u017cycie Kalorii i Makrosk\u0142adnik\u00f3w Dla Utraty Wagi lub Przyrostu Masy Mi\u0119\u015bniowej?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            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                $('input[name=\"teamSport\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", false);\n            }\n\n            if (data.gender && data.age && data.weight && data.height && data.myGoal) {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", false);\n            } else {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h1 class=\"wp-block-heading is-style-h2\">Wady i zalety 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\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ka\u017cda moneta ma dwie strony i tak samo jest z IIFYM. Cho\u0107 na pierwszy rzut oka mo\u017ce wydawa\u0107 si\u0119 idealny, wcale taki nie jest. Przyjrzyjmy si\u0119 wi\u0119c <\/span><strong><span data-preserver-spaces=\"true\">bli\u017cej jego wadom i zaletom, <\/span><\/strong><span data-preserver-spaces=\"true\"> kt\u00f3re pozwol\u0105 Ci obiektywnie rozwa\u017cy\u0107, czy ten rodzaj stylu \u017cycia jest rzeczywi\u015bcie najlepsz\u0105 rzecz\u0105 dla organizmu. Je\u015bli poznasz r\u00f3wnie\u017c <\/span><strong><span data-preserver-spaces=\"true\">ciemne strony IIFYM<\/span><\/strong><span data-preserver-spaces=\"true\">, ca\u0142kiem mo\u017cliwe, \u017ce uda Ci si\u0119 unikn\u0105\u0107 negatywnych konsekwencji, dzi\u0119ki czemu <\/span><strong><span data-preserver-spaces=\"true\">skorzystasz tylko z jego pozytyw\u00f3w.<\/span><\/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_korzysci_plynacych_z_IIFYM\"><\/span>5 korzy\u015bci p\u0142yn\u0105cych 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=\"wp-block-heading is-style-default\" id=\"block-82b18d6c-e2ae-4bb2-9a88-0abde29d7629\">1. Uzyskasz og\u00f3lny obraz zawarto\u015bci makrosk\u0142adnik\u00f3w w \u017cywno\u015bci<\/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\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Je\u015bli zdecydujesz si\u0119 przestrzega\u0107 IIFYM, <\/span><strong><span data-preserver-spaces=\"true\">konieczne b\u0119dzie zapisywanie kalorii w jakiej\u015b aplikacji, takiej jak<\/span><\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">MyFitnessPal.<\/a> <span data-preserver-spaces=\"true\">Zawiera ona ju\u017c list\u0119 wst\u0119pnie ustawionych pokarm\u00f3w, kt\u00f3re musisz po prostu doda\u0107 do swojego planu posi\u0142k\u00f3w. Z drugiej strony, istnieje r\u00f3wnie\u017c mo\u017cliwo\u015b\u0107 zapisania<strong> w\u0142asnej warto\u015bci energetycznej dla wprowadzanych pokarm\u00f3w.<\/strong> W ten spos\u00f3b nale\u017cy stara\u0107 si\u0119 je\u015b\u0107 okre\u015blon\u0105 ilo\u015b\u0107 makrosk\u0142adnik\u00f3w, a wi\u0119c uzyska\u0107 100% bia\u0142ka, w\u0119glowodan\u00f3w i t\u0142uszcz\u00f3w. Musisz nauczy\u0107 si\u0119 pracowa\u0107 z poszczeg\u00f3lnymi sk\u0142adnikami, wiedzie\u0107, jak przemyci\u0107 wi\u0119cej bia\u0142ka do swojego jedzenia lub jak zmniejszy\u0107 zawarto\u015b\u0107 t\u0142uszczu w swoim obiedzie. Dla jednych zapisywanie rzeczy mo\u017ce by\u0107 zabawne, dla innych nie. Po pewnym czasie,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">zaczniesz nabiera\u0107 wprawy w okre\u015blaniu wielko\u015bci porcji jedzenia, wi\u0119c proces ten stanie si\u0119 szybszy i bardziej automatyczny<\/span><\/strong><span data-preserver-spaces=\"true\">. By\u0107 mo\u017ce dzi\u0119ki zapisywaniu rzeczy, odkryjemy r\u00f3wnie\u017c ukryte kalorie, o kt\u00f3rych wcze\u015bniej nie mieli\u015bmy poj\u0119cia.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-e358e5e0-20e4-4957-8a6b-a1b76dad30c0\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-502387628-1124x750.jpg\" alt=\"Jak liczy\u0107 makrosk\u0142adniki IIFYM\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-bd517635-8c88-40f0-b9bd-49fb12baadc2\">2. Masz wolny wyb\u00f3r \u017cywno\u015bci<\/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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&#8220;Nie mog\u0119 jutro zje\u015b\u0107 z Tob\u0105 kolacji, pr\u00f3buj\u0119 schudn\u0105\u0107 i musz\u0119 przestrzega\u0107 diety.&#8221;<\/span><\/em><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&nbsp;Ju\u017c nigdy wi\u0119cej nie b\u0119dziemy musieli wypowiada\u0107 dok\u0142adnie tego zdania. Gdyby\u015bmy mieli scharakteryzowa\u0107 IIFYM jednym s\u0142owem, to zdecydowanie by\u0142aby to <\/span><strong><span data-preserver-spaces=\"true\">elastyczno\u015b\u0107<\/span><\/strong><span data-preserver-spaces=\"true\">. Jest to kluczowy aspekt, kt\u00f3ry podoba si\u0119 tak wielu osobom.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Nie musisz unika\u0107 spotka\u0144 towarzyskich<\/span><\/strong><span data-preserver-spaces=\"true\">, mo\u017cesz po prostu je\u015b\u0107 to, na co masz ochot\u0119, wystarczy, \u017ce uwzgl\u0119dnisz to w swoim jad\u0142ospisie, zapiszesz i <\/span><strong><span data-preserver-spaces=\"true\">dostosujesz do tego inne posi\u0142ki w ci\u0105gu dnia<\/span><\/strong><span data-preserver-spaces=\"true\">. Plusem jest to, \u017ce wi\u0119kszo\u015b\u0107 da\u0144 znanych sieci restauracji ma og\u00f3lnodost\u0119pne informacje o warto\u015bciach od\u017cywczych.<\/span> <span data-preserver-spaces=\"true\">&nbsp;<\/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-4d7e1596-fb49-4fd2-ae14-ba0768ebf1aa\">Na przyk\u0142ad, je\u015bli zjesz Double Whopper w Burger King, kt\u00f3ry ma oko\u0142o 900 kcal, 50 g w\u0119glowodan\u00f3w, 56 g t\u0142uszczu i 35 g bia\u0142ka, prawdopodobnie zdasz sobie spraw\u0119, \u017ce musisz ograniczy\u0107 t\u0142uszcze podczas spo\u017cywania innych posi\u0142k\u00f3w w ci\u0105gu dnia. I odwrotnie, je\u015bli zdecydujesz si\u0119 na wrapa z grillowanym <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/kurczak\/\" class=\"ek-link\">kurczakiem <\/a>z McDonalda, dostarczysz organizmowi 350 kcal, 41 g w\u0119glowodan\u00f3w, 10 g t\u0142uszczu i 26 g bia\u0142ka, co mo\u017ce by\u0107 do\u015b\u0107 pe\u0142nowarto\u015bciowym posi\u0142kiem. Dzi\u0119ki temu \u0142atwiej b\u0119dzie Ci oszacowa\u0107 swoje spo\u017cycie i b\u0119dziesz wiedzie\u0107, czy musisz si\u0119 ogranicza\u0107 w innych posi\u0142kach, kt\u00f3re jesz w ci\u0105gu dnia. Co wi\u0119cej,&nbsp;<strong>mo\u017cesz te\u017c wybra\u0107 co\u015b innego lub podzieli\u0107 si\u0119 z kim\u015b posi\u0142kiem, aby mie\u0107 pewno\u015b\u0107, \u017ce zmie\u015bci si\u0119 w Twoim zakresie makrosk\u0142adnik\u00f3w.<\/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=\"30539,30248,48406,28324,32899,36262,36625,36412,48616\" ><\/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. Przestaniesz my\u015ble\u0107 &#8220;wszystko albo nic&#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\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Czy pr\u00f3bowa\u0142e\u015b schudn\u0105\u0107 w przesz\u0142o\u015bci, <\/span><strong><span data-preserver-spaces=\"true\">Twoje wysi\u0142ki zosta\u0142y udaremnione przez imprez\u0119, na kt\u00f3rej wzi\u0105\u0142e\u015b kawa\u0142ek ciasta, <\/span><\/strong><span data-preserver-spaces=\"true\">bo ju\u017c <\/span><strong><span data-preserver-spaces=\"true\">i tak z\u0142ama\u0142e\u015b plan i wszystko jest stracone<\/span><\/strong><span data-preserver-spaces=\"true\">, wi\u0119c postanowi\u0142e\u015b zje\u015b\u0107 wszystko, co by\u0142o na stole? To w\u0142a\u015bnie to ju\u017c Ci si\u0119 nie przytrafi. W IIFYM&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">przestaj\u0105 istnie\u0107 zakazane produkty, kt\u00f3re mog\u0142yby naruszy\u0107 Tw\u00f3j plan \u017cywieniowy<\/span><\/strong><span data-preserver-spaces=\"true\">. Od tej pory mo\u017cesz cieszy\u0107 si\u0119 ka\u017cdym jedzeniem. Wystarczy, \u017ce b\u0119dziesz pilnowa\u0107 jego ilo\u015bci, aby mie\u0107 wystarczaj\u0105c\u0105 ilo\u015b\u0107 makrosk\u0142adnik\u00f3w na reszt\u0119 dnia.<\/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-123e7bcd-f883-465e-bf73-aefbb940c546\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Dzi\u0119ki IIFYM nie musisz si\u0119 ju\u017c obawia\u0107 spotka\u0144 towarzyskich z du\u017c\u0105 ilo\u015bci\u0105 nieodpartego jedzenia, kt\u00f3re nie zmie\u015bci\u0142oby si\u0119 w Twoim planie \u017cywieniowym. Jak wszyscy wiemy,<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;zakazany owoc jest zawsze najs\u0142odszy<\/span><\/strong><span data-preserver-spaces=\"true\">, wi\u0119c jest ca\u0142kiem mo\u017cliwe, \u017ce nie b\u0119d\u0105 Ci\u0119 ju\u017c prze\u015bladowa\u0107 takie zachcianki. Wyniki bada\u0144 pokazuj\u0105 r\u00f3wnie\u017c, \u017ce <\/span><strong><span data-preserver-spaces=\"true\">b\u0119dziesz bardziej cieszy\u0107 si\u0119 jedzeniem, je\u015bli nie b\u0119dziesz go \u017ca\u0142owa\u0107.<\/span><\/strong>&nbsp;<span class=\"tadv-color\" 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\">A je\u015bli interesuj\u0105 Ci\u0119 wskaz\u00f3wki, jak spo\u017cywa\u0107 przek\u0105ski w inteligentny spos\u00f3b, powiniene\u015b zajrze\u0107 do artyku\u0142u <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/7-wskazowek-jak-jesc-to-co-sie-lubi-i-nie-przybierac-na-wadze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 Wskaz\u00f3wek Jak Spo\u017cywa\u0107 Przek\u0105ski i Nie Przybra\u0107 na Wadze<\/strong>.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-79df613e-c73a-48e4-bc12-dee2f93e11e2\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-24T090340.015-2-1124x827.jpg\" alt=\"Jak unikn\u0105\u0107 przejadania si\u0119 podczas stosowania IIFYM\" style=\"width:843px;height:620px\" width=\"843\" height=\"620\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-fd3c2323-6d47-450d-896a-c983bc8e6580\">4. Mo\u017ce pom\u00f3c w walce z zaburzeniami jedzenia<\/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\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Osoby cierpi\u0105ce na zaburzenia od\u017cywiania zazwyczaj charakteryzuj\u0105 si\u0119 <\/span><strong><span data-preserver-spaces=\"true\">niezdrow\u0105 relacj\u0105 z jedzeniem<\/span><\/strong><span data-preserver-spaces=\"true\">, zwi\u0105zan\u0105 na przyk\u0142ad z obaw\u0105, \u017ce przybior\u0105 na wadze nawet po zjedzeniu niewielkiej ilo\u015bci niezdrowego jedzenia. Oczywi\u015bcie nie pr\u00f3bujemy twierdzi\u0107, \u017ce IIFYM jest rozwi\u0105zaniem na zaburzenia od\u017cywiania. W przypadku takiej choroby, dana osoba powinna om\u00f3wi\u0107 sw\u00f3j stan zdrowia ze specjalist\u0105.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Jednak IIFYM mo\u017ce by\u0107 stosowany, aby pom\u00f3c takiej osobie w u\u015bwiadomieniu, \u017ce nic si\u0119 nie stanie, je\u015bli b\u0119dzie spo\u017cywa\u0107 inne pokarmy ni\u017c te, do kt\u00f3rych jest przyzwyczajona.<\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-20fd0301-64d5-4c61-bd8c-93b110e298df\">5. Takie podej\u015bcie b\u0119dzie trwa\u0142e w d\u0142u\u017cszej perspektywie <\/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=\"Jak schudn\u0105\u0107 na sta\u0142e dzi\u0119ki IIFYM\" class=\"wp-image-209354\" title=\"Jak schudn\u0105\u0107 na sta\u0142e dzi\u0119ki 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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Je\u015bli stosowa\u0142e\u015b diety odchudzaj\u0105ce w przesz\u0142o\u015bci,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">czy by\u0142y one trwa\u0142e w d\u0142u\u017cszej perspektywie?<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Prawdopodobnie nie, je\u015bli ju\u017c ich nie stosujesz i szukasz innego sposobu na trwa\u0142\u0105 utrat\u0119 wagi. Znalezienie diety, kt\u00f3ra <\/span><strong><span data-preserver-spaces=\"true\">ogranicza Ci\u0119 w spo\u017cywaniu Twoich ulubionych pokarm\u00f3w nie jest rozwi\u0105zaniem d\u0142ugoterminowym.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;A rozpocz\u0119cie odchudzania od tego, \u017ce teraz mo\u017cesz to wytrzyma\u0107, a kiedy schudniesz, zjesz wreszcie ciastko i hamburgera, te\u017c nie zadzia\u0142a.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Z pewno\u015bci\u0105 nie wytrzymasz d\u0142ugo z takim podej\u015bciem, a je\u015bli ju\u017c osi\u0105gniesz wymarzon\u0105 wag\u0119, mo\u017cesz<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;spotka\u0107 si\u0119 z efektem jo-jo<\/span><\/strong><span data-preserver-spaces=\"true\">, kt\u00f3ry pojawia si\u0119 wkr\u00f3tce po powrocie do poprzednich nawyk\u00f3w \u017cywieniowych. A rezultat?&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Mo\u017cesz zyska\u0107 nie tylko utracon\u0105 wag\u0119, ale tak\u017ce kilka dodatkowych kilogram\u00f3w.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Dzi\u0119ki IIFYM, <\/span><strong><span data-preserver-spaces=\"true\">nie musisz cieszy\u0107 si\u0119 na my\u015bl o zjedzeniu ciasta za kilka miesi\u0119cy<\/span><\/strong><span data-preserver-spaces=\"true\">, ale mo\u017cesz w\u0142\u0105czy\u0107 je do swojego planu posi\u0142k\u00f3w ju\u017c w pierwszym tygodniu. Twoi bliscy mog\u0105 nawet nie wiedzie\u0107, \u017ce stosujesz nowy styl od\u017cywiania, dzi\u0119ki czemu unikniesz ewentualnych uwag na temat swojego jedzenia, kt\u00f3re mog\u0142yby zniech\u0119ci\u0107 Ci\u0119 do pr\u00f3b odchudzania.<\/span><\/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_wad_IIFYM\"><\/span>5 wad 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-1b76b7b4-7e69-489a-899c-e759cefa7b29\">1. Mo\u017cesz sta\u0107 si\u0119 niewolnikiem kalorii<\/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\"><span data-preserver-spaces=\"true\">Oczywi\u015bcie wiedza o tym, co zawiera \u017cywno\u015b\u0107, nie jest wcale czym\u015b z\u0142ym. Je\u015bli jeste\u015b perfekcjonist\u0105, \u0142atwo mo\u017ce si\u0119 zdarzy\u0107, \u017ce zaczniesz <\/span><strong><span data-preserver-spaces=\"true\">nadmiernie my\u015ble\u0107 o ka\u017cdej kalorii i ka\u017cdym gramie danego makrosk\u0142adnika<\/span><\/strong><span data-preserver-spaces=\"true\">, aby makrosk\u0142adniki si\u0119 zgadza\u0142y. Ale czy naprawd\u0119 trzeba zje\u015b\u0107 dok\u0142adnie 83 gramy jab\u0142ka, a reszt\u0119 wyrzuci\u0107? Tym sposobem, z czasem dowiesz si\u0119, ile zawiera ka\u017cdy z pokarm\u00f3w. Niekt\u00f3rzy mog\u0105 uzna\u0107 te warto\u015bci za pouczaj\u0105ce, ale je\u015bli uwa\u017casz, \u017ce na ich podstawie staniesz si\u0119 niewolnikiem liczb, co w ostatecznym rozrachunku przyniesie Ci wi\u0119cej szkody ni\u017c po\u017cytku, IIFYM prawdopodobnie nie jest dla Ciebie.<\/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-14c9670a-c614-43ab-96e7-a573806ee0ab\"><span data-preserver-spaces=\"true\">Prawdopodobnie zajmie Ci du\u017co czasu, aby zacz\u0105\u0107 od pocz\u0105tku, <\/span><strong><span data-preserver-spaces=\"true\">mo\u017cesz nie czerpa\u0107 przyjemno\u015bci z liczenia swoich makrosk\u0142adnik\u00f3w, a nawet mo\u017ce Ci\u0119 to irytowa\u0107. <\/span><\/strong><span data-preserver-spaces=\"true\">Oczywi\u015bcie, dobrze jest wiedzie\u0107, \u017ce mi\u0119so zawiera bia\u0142ko, ale nie musisz si\u0119 stresowa\u0107 dok\u0142adn\u0105 liczb\u0105. Je\u015bli nie lubisz liczy\u0107 kalorii i czujesz si\u0119 \u017ale z tego powodu, istnieje wiele innych <\/span><strong><span data-preserver-spaces=\"true\">sposob\u00f3w, aby schudn\u0105\u0107<\/span><\/strong> <strong><span data-preserver-spaces=\"true\">skutecznie<\/span><u> <\/u><span data-preserver-spaces=\"true\">bez konieczno\u015bci stresowania si\u0119 liczbami<\/span>.<\/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. Jeste\u015b w grupie ryzyka rozwoju zaburze\u0144 od\u017cywiania<\/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\"><span data-preserver-spaces=\"true\">Ten punkt jest do\u015b\u0107 \u015bci\u015ble powi\u0105zany z poprzednim. Jak ju\u017c wspomniano, ka\u017cda ze stron ma dwie monety. Jednych IIFYM mo\u017ce nauczy\u0107 spo\u017cywania \u017cywno\u015bci, kt\u00f3rej wcze\u015bniej si\u0119 obawiali, <\/span><strong><span data-preserver-spaces=\"true\">dla innych liczenie makrosk\u0142adnik\u00f3w i kalorii mo\u017ce by\u0107 now\u0105 obsesj\u0105, kt\u00f3ra doprowadzi do niezdrowej relacji z jedzeniem. <\/span><\/strong><span data-preserver-spaces=\"true\">Zwi\u0105zek mi\u0119dzy zapisywaniem jedzenia w aplikacji fitness a rozwojem zaburze\u0144 od\u017cywiania zosta\u0142 nawet potwierdzony naukowo. Inne badanie wykaza\u0142o, \u017ce 73% badanych kobiet z zaburzeniami od\u017cywiania uwa\u017ca\u0142o, \u017ce <\/span><strong><span data-preserver-spaces=\"true\">liczenie makrosk\u0142adnik\u00f3w zawartych w po\u017cywieniu przyczyni\u0142o si\u0119 do rozwoju choroby.<\/span><\/strong> <span class=\"tadv-color\" 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 loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1124412188-1124x749.jpg\" alt=\"Ak\u00e1 je spojitos\u0165 medzi poruchami pr\u00edjmu potravy (PPP) a IIFYM\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-9a704d55-f2c6-4cf9-984b-bdb056b5e58a\">3. Szacowanie wagi posi\u0142k\u00f3w mo\u017ce zrujnowa\u0107 Twoje post\u0119py<\/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=\"Ako schudn\u00fa\u0165 v\u010faka po\u010d\u00edtaniu kal\u00f3ri\u00ed\" class=\"wp-image-209397\" title=\"Ako schudn\u00fa\u0165 v\u010faka po\u010d\u00edtaniu kal\u00f3ri\u00ed\" 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><span data-preserver-spaces=\"true\">Je\u015bli jesz g\u0142\u00f3wnie w domu i stosujesz IIFYM, przygotowujesz w\u0142asne jedzenie, to <\/span><strong><span data-preserver-spaces=\"true\">wa\u017cenie wszystkiego powinno by\u0107 dla Ciebie \u0142atw\u0105 przepraw\u0105.<\/span><\/strong><span data-preserver-spaces=\"true\"> Problem mo\u017ce si\u0119 jednak pojawi\u0107, je\u015bli dopiero zaczynasz przygod\u0119 z IIFYM, ale nadal nie chcesz zrezygnowa\u0107 np. z codziennych obiad\u00f3w w restauracjach. Jasne, mo\u017cna schudn\u0105\u0107 nawet jedz\u0105c na mie\u015bcie, ale b\u0105d\u017amy szczerzy, <\/span><strong><span data-preserver-spaces=\"true\">czy naprawd\u0119 odwa\u017cysz si\u0119 oszacowa\u0107, ile gram ry\u017cu, mi\u0119sa i sosu znalaz\u0142o si\u0119 na talerzu w restauracji z pocz\u0105tkiem IFFYM?<\/span><\/strong> <span data-preserver-spaces=\"true\"> &lt;!&#8211;<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Spr\u00f3buj wykona\u0107 taki test w domu: popro\u015b kogo\u015b, aby da\u0142 Ci porcj\u0119 jedzenia, a Ty oszacuj, ile jest go na talerzu. Mo\u017cesz si\u0119 zdziwi\u0107, \u017ce<\/span><strong><span data-preserver-spaces=\"true\"> warto\u015bci b\u0119d\u0105 si\u0119 r\u00f3\u017cni\u0107 od rzeczywistych o setki gram<\/span><\/strong><span data-preserver-spaces=\"true\">, a to naprawd\u0119 \u017ale wp\u0142ynie na Twoje dzienne spo\u017cycie kalorii.<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oczywi\u015bcie, mo\u017cesz wzi\u0105\u0107 wag\u0119 do restauracji i zwa\u017cy\u0107 jedzenie, ale takie podej\u015bcie <strong><span data-preserver-spaces=\"true\">na pewno nie doprowadzi do zdrowej relacji z jedzeniem,<\/span><\/strong><span data-preserver-spaces=\"true\"> wi\u0119c potraktuj to jako przesad\u0119. Jest to <\/span><strong><span data-preserver-spaces=\"true\">wa\u017cne tylko dla sportowc\u00f3w tu\u017c przed zawodami<\/span><\/strong><span data-preserver-spaces=\"true\">, ale oni prawdopodobnie nie b\u0119d\u0105 je\u015b\u0107 w restauracjach w tym okresie, gdzie nie mieliby 100% kontroli nad jedzeniem. <\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p id=\"block-efbbbc18-7cc9-4f3d-b915-21bbfc140ebd\">Je\u015bli wi\u0119c od samego pocz\u0105tku IIFYM chcesz je\u015b\u0107 na mie\u015bcie, staraj si\u0119 wybiera\u0107 restauracje, kt\u00f3re w menu podaj\u0105 wag\u0119 posi\u0142ku, co u\u0142atwi Ci oszacowanie porcji. Inn\u0105 opcj\u0105 jest <strong><span data-preserver-spaces=\"true\">zam\u00f3wienie jedzenia do domu, gdzie mo\u017cesz je zje\u015b\u0107 bez szale\u0144stw<\/span><\/strong><span data-preserver-spaces=\"true\"> i zwa\u017cy\u0107, a reszt\u0119 porcji, kt\u00f3ra znacznie przekroczy\u0142aby Twoje makrosk\u0142adniki, zostawi\u0107 dla innego cz\u0142onka rodziny lub jako resztki. Niestety, bilans energetyczny jest nieub\u0142agany. A to, \u017ce nie uwzgl\u0119dnili\u015bmy informacji o posi\u0142ku w aplikacji, nie oznacza, \u017ce go nie zjedli\u015bmy. Zastan\u00f3w si\u0119 nad tym i postaraj si\u0119 by\u0107 jak najdok\u0142adniejszym<\/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-68dbfdc7-7281-4ef7-87ae-079d13a222a4\">4. Brak witamin i minera\u0142\u00f3w<\/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\"><span data-preserver-spaces=\"true\">Poleganie na makrosk\u0142adnikach, kt\u00f3re s\u0105 niezb\u0119dne w IIFYM, to jedno. <\/span><strong><span data-preserver-spaces=\"true\">Ale nie zapominaj o wa\u017cnych mikroelementach, kt\u00f3rych d\u0142ugotrwa\u0142y niedob\u00f3r mo\u017ce mie\u0107 negatywny wp\u0142yw na organizm.<\/span><\/strong><span data-preserver-spaces=\"true\"> Wed\u0142ug bada\u0144, w nowoczesnych dietach cz\u0119sto zdarza si\u0119, \u017ce przynajmniej cz\u0119\u015b\u0107 os\u00f3b ma niedob\u00f3r pewnych witamin lub minera\u0142\u00f3w. Jest wi\u0119c ca\u0142kiem prawdopodobne, \u017ce deficyt ten mo\u017ce wyst\u0105pi\u0107 nawet u os\u00f3b, kt\u00f3re nie <\/span><strong><span data-preserver-spaces=\"true\">dbaj\u0105 o wystarczaj\u0105ce spo\u017cycie owoc\u00f3w, warzyw i zajmuj\u0105 si\u0119 wy\u0142\u0105cznie kaloriami.<\/span><\/strong> <span class=\"tadv-color\" 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\"><span data-preserver-spaces=\"true\">Badania analizuj\u0105ce niedobory mikroelement\u00f3w u os\u00f3b stosuj\u0105cych IIFYM nie zosta\u0142y jeszcze przeprowadzone. Nale\u017cy jednak zaznaczy\u0107, \u017ce<\/span><strong><span data-preserver-spaces=\"true\"> istnieje niezliczona ilo\u015b\u0107 sposob\u00f3w podej\u015bcia do tej diety.<\/span><\/strong><span data-preserver-spaces=\"true\"> Je\u015bli dostarczasz swojemu organizmowi g\u0142\u00f3wnie \u017cywno\u015b\u0107 niskiej jako\u015bci, to r\u00f3wnie\u017c znajdujesz si\u0119 w grupie ryzyka niedoboru witamin i sk\u0142adnik\u00f3w od\u017cywczych. Mo\u017cesz sobie z tym poradzi\u0107 <\/span><strong><span data-preserver-spaces=\"true\"> stosuj\u0105c tzw. zasad\u0119 80\/20<\/span><\/strong><span data-preserver-spaces=\"true\"> wraz z IIFYM. Oznacza to, \u017ce <\/span><strong><span data-preserver-spaces=\"true\">oko\u0142o 80% Twojego dziennego spo\u017cycia kalorii powinno pochodzi\u0107 z \u017cywno\u015bci wysokiej jako\u015bci, o kt\u00f3rej wspomnieli\u015bmy powy\u017cej, a pozosta\u0142e 20% mo\u017ce pochodzi\u0107 ze smako\u0142yk\u00f3w, kt\u00f3re uraduj\u0105 Twoj\u0105 dusz\u0119,<\/span><\/strong><span data-preserver-spaces=\"true\"> takich jak s\u0142odycze, fast foody itp.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-d20e95ea-7f99-4cde-862d-4e10d56ca0ee\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/MG_6251jj-1124x750.jpeg\" alt=\"Nedostatok vitam\u00ednov a miner\u00e1lnych l\u00e1tok pri chudnut\u00ed\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-9cdbc347-36ae-4e1a-9cd9-21ffe58a6fe7\">5. Nie uwzgl\u0119dnia og\u00f3lnego stanu zdrowia<\/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\"><span data-preserver-spaces=\"true\">Je\u015bli masz jakie\u015b ograniczenia zdrowotne, pami\u0119taj, \u017ce<\/span><strong><span data-preserver-spaces=\"true\"> IIFYM nie bierze ich pod uwag\u0119.<\/span><\/strong><span data-preserver-spaces=\"true\"> Na przyk\u0142ad, czy musisz unika\u0107 \u017cywno\u015bci z powodu nietolerancji? A mo\u017ce masz problemy z nerkami lub cukrzyc\u0119? W takim razie musisz o tym pomy\u015ble\u0107, nawet je\u015bli chcesz stosowa\u0107 IIFYM. Oczywi\u015bcie, <\/span><strong><span data-preserver-spaces=\"true\">mo\u017cliwe jest po\u0142\u0105czenie tego podej\u015bcia z pewnymi ograniczeniami<\/span><\/strong><span data-preserver-spaces=\"true\"> i konieczne jest wybranie pokarm\u00f3w, kt\u00f3re mo\u017cesz w\u0142\u0105czy\u0107 do swojego planu \u017cywieniowego. Najlepiej jest jednak <\/span><strong><span data-preserver-spaces=\"true\"> skonsultowa\u0107 si\u0119 ze swoim lekarzem <\/span><\/strong><span data-preserver-spaces=\"true\">w sprawie stosowania diety wed\u0142ug zasad IIFYM.<\/span><\/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=\"Dobra_vs_zla_koncepcja_IIFYM\"><\/span>Dobra vs. z\u0142a koncepcja 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 podstawie powy\u017cszych informacji, masz ju\u017c poj\u0119cie, jak post\u0119powa\u0107, aby IIFYM sta\u0142 si\u0119 <\/span><strong><span data-preserver-spaces=\"true\">w przewa\u017caj\u0105cej mierze zdrowym, efektywnym i d\u0142ugotrwa\u0142ym stylem od\u017cywiania.<\/span><\/strong><span data-preserver-spaces=\"true\"> Dla jeszcze wi\u0119kszej jasno\u015bci, poka\u017cemy zar\u00f3wno dobre, jak i z\u0142e przyk\u0142ady stosowania diety 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\">Jako przyk\u0142ad, <\/span><strong><span data-preserver-spaces=\"true\">pos\u0142u\u017c\u0105 nam dwie kobiety<\/span><\/strong><span data-preserver-spaces=\"true\"> (nazwijmy je Sarah i Iva), <\/span><strong><span data-preserver-spaces=\"true\">kt\u00f3re maj\u0105 po 22 lata, 170 cm wzrostu, wa\u017c\u0105 70 kg, chcia\u0142yby schudn\u0105\u0107, maj\u0105 siedz\u0105c\u0105 prac\u0119 i wykonuj\u0105 2 godziny wymagaj\u0105cego treningu obwodowego tygodniowo.<\/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>Z<span data-preserver-spaces=\"true\">alecane dzienne spo\u017cycie kalorii dla utraty wagi <\/span><\/strong>wed\u0142ug kalkulatora makrosk\u0142adnik\u00f3w<strong><span data-preserver-spaces=\"true\"> jest nast\u0119puj\u0105ce: 1826 kcal, w\u0119glowodany: 223 g, bia\u0142ko: 119 g, t\u0142uszcz: 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\">Dobra koncepcja wed\u0142ug Sarah<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span data-preserver-spaces=\"true\">Sarah wie, \u017ce <\/span><strong><span data-preserver-spaces=\"true\">jej cia\u0142o potrzebuje wysokiej jako\u015bci sk\u0142adnik\u00f3w od\u017cywczych<\/span><\/strong><span data-preserver-spaces=\"true\">, wi\u0119c zdecydowa\u0142a si\u0119 trzyma\u0107 zasady 80\/20 wraz z IIFYM. Oznacza to, \u017ce od\u0142o\u017cy\u0142a oko\u0142o 370 kcal (20%) ze swojego dziennego spo\u017cycia na smako\u0142yki, kt\u00f3re nie s\u0105 tak bogate w sk\u0142adniki od\u017cywcze i korzystne.<\/span><\/li>\n\n\n\n<li>Poniewa\u017c jest mi\u0142o\u015bniczk\u0105 lod\u00f3w, postanawia zainwestowa\u0107 te kalorie w Magnum z bia\u0142\u0105 czekolad\u0105, kt\u00f3re ma 259 kcal.<\/li>\n\n\n\n<li>Zosta\u0142o jej jeszcze 111 kcal, by zadowoli\u0107 swoje kubki smakowe, wi\u0119c do obiadu dodaje sos tatarski, kt\u00f3ry tak uwielbia (konkretnie 25 ml, co odpowiada 100 kcal).<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Stara si\u0119, aby pozosta\u0142e posi\u0142ki by\u0142y wykonane z dobrych jako\u015bciowo sk\u0142adnik\u00f3w.<\/span><\/strong><\/li>\n\n\n\n<li>Na \u015bniadanie zazwyczaj je owsiank\u0119, wi\u0119c zapisuje swoj\u0105 regularn\u0105 porcj\u0119 w aplikacji do liczenia kalorii.<\/li>\n\n\n\n<li><span data-preserver-spaces=\"true\">Poniewa\u017c korzysta z funkcji przygotowywania posi\u0142k\u00f3w, ju\u017c <\/span><strong><span data-preserver-spaces=\"true\">przygotowa\u0142a porcj\u0119 obiadu<\/span><\/strong><span data-preserver-spaces=\"true\"> zapisa\u0142a j\u0105 w aplikacji licz\u0105cej kalorie.<\/span><\/li>\n\n\n\n<li><span data-preserver-spaces=\"true\">Nie zdecydowa\u0142a jeszcze, co zje na kolacj\u0119. Wie jednak z g\u00f3ry, \u017ce <\/span><strong><span data-preserver-spaces=\"true\">zmie\u015bci si\u0119 w swoich makrosk\u0142adnikach,<\/span><\/strong><span data-preserver-spaces=\"true\"> wi\u0119c b\u0119dzie mog\u0142a si\u0119 rozkoszowa\u0107 wysokiej jako\u015bci zbilansowanym posi\u0142kiem.<\/span><\/li>\n\n\n\n<li><span data-preserver-spaces=\"true\">Przed przygotowaniem samego obiadu, zapisuje poszczeg\u00f3lne sk\u0142adniki,<\/span><strong><span data-preserver-spaces=\"true\"> kt\u00f3rych u\u017cywa i dopasowuje ich wag\u0119, aby uzupe\u0142ni\u0107 niezb\u0119dne makrosk\u0142adniki.<\/span><\/strong><\/li>\n\n\n\n<li>Pod koniec dnia dba o zjedzenie przynajmniej dw\u00f3ch owoc\u00f3w i 600 g r\u00f3\u017cnokolorowych warzyw, aby uzupe\u0142ni\u0107 niezb\u0119dne mikroelementy. <strong><span data-preserver-spaces=\"true\">Dzi\u0119ki temu mog\u0142a zje\u015b\u0107 31 gram b\u0142onnika. Odpowiada to zalecanemu spo\u017cyciu dla kobiety, kt\u00f3re powinno wynosi\u0107 co najmniej 25 g. <\/span><\/strong><span class=\"tadv-color\" 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\">Z\u0142a koncepcja wed\u0142ug Ivy<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Iva postanowi\u0142a trzyma\u0107 si\u0119 motta, \u017ce je\u015bli jedzenie, kt\u00f3re chce zje\u015b\u0107, mie\u015bci si\u0119 w makrosk\u0142adnikach, to wszystko jest w porz\u0105dku.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Nie lubi planowa\u0107,<\/span><\/strong><span data-preserver-spaces=\"true\"> wi\u0119c nie my\u015bli o jedzeniu z wyprzedzeniem, je to, na co ma ochot\u0119.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Nie poradzi\u0142a sobie ze \u015bniadaniem, porannymi przek\u0105skami i obiadem.<\/span><\/strong><span data-preserver-spaces=\"true\"> P\u00f3\u017aniej po po\u0142udniu wzi\u0119\u0142a torebk\u0119 \u017celek i dopiero wtedy postanowi\u0142a zapisa\u0107 wszystko w tabelach makrosk\u0142adnik\u00f3w.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Z przera\u017ceniem odkry\u0142a, jak ma\u0142o makrosk\u0142adnik\u00f3w zosta\u0142o jej jeszcze do spo\u017cycia.<\/span><\/strong><span data-preserver-spaces=\"true\"> Szybko wzi\u0119\u0142a ca\u0142e opakowanie twaro\u017cku, \u017ceby zapewni\u0107 sobie wystarczaj\u0105c\u0105 ilo\u015b\u0107 bia\u0142ka.<\/span><\/li>\n\n\n\n<li><span data-preserver-spaces=\"true\">Na kolacj\u0119 spo\u017cy\u0142a shake&#8217;a proteinowego, 8 gram <\/span><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/orzechy-nerkowca.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span style=\"color: #ff6600;\">orzech\u00f3w nerkowca<\/span><\/a> i<span data-preserver-spaces=\"true\"> posz\u0142a spa\u0107 z <\/span><strong><span data-preserver-spaces=\"true\">b\u00f3lem brzucha i silnym uczuciem g\u0142odu.<\/span><\/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=\"Jedenie ke\u0161u orie\u0161kov pri chudnut\u00ed\" class=\"wp-image-209427\" title=\"Jedenie ke\u0161u orie\u0161kov pri chudnut\u00ed\" 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\">Jak wygl\u0105da\u0142 ich ostateczny plan \u017cywieniowy?<\/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>Plan posi\u0142k\u00f3w Sarah<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wszystkie wymienione sk\u0142adniki s\u0105 surowe.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">\u015aniadanie:<\/span><\/strong><span data-preserver-spaces=\"true\"> Owsianka (40 g), mleko p\u00f3\u0142t\u0142uste (150 ml), banan (90 g), Skyr 0,1% t\u0142uszczu &#8211; <\/span><strong><span data-preserver-spaces=\"true\">397 kcal, 29 g bia\u0142ka, 59 g w\u0119glowodan\u00f3w, 5 g t\u0142uszczu.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Obiad: <\/span><\/strong><span data-preserver-spaces=\"true\">Pier\u015b z kurczaka (150 g) zapiekana z ziemniakami (200 g), broku\u0142ami (300 g), jajkiem (63 g), sosem tatarskim (25 ml) &#8211; <\/span><strong><span data-preserver-spaces=\"true\">640 kcal, 57 g bia\u0142ka, 58 g w\u0119glowodan\u00f3w, 20 g t\u0142uszczu.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Popo\u0142udniowa przek\u0105ska: <\/span><\/strong><span data-preserver-spaces=\"true\">Magnum z bia\u0142\u0105 czekolad\u0105 (86 g), jab\u0142ko (100 g) &#8211; <\/span><strong><span data-preserver-spaces=\"true\">307 kcal, 3 g bia\u0142ka, 40 g w\u0119glowodan\u00f3w, 15 g t\u0142uszczu.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Kolacja:<\/span><\/strong><span data-preserver-spaces=\"true\"> Makaron z semoliny (80 g), og\u00f3rek (100 g), pomidor (100 g), papryka \u017c\u00f3\u0142ta (100 g), tofu w\u0119dzone (100 g) &#8211; <\/span><strong><span data-preserver-spaces=\"true\">483 kcal, 30 g bia\u0142ka, 66 g w\u0119glowodan\u00f3w, 11 g t\u0142uszczu.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">\u0141\u0105cznie: 1827 kcal, 119 g bia\u0142ka, 223 g w\u0119glowodan\u00f3w, 51 g t\u0142uszczu, 31 g b\u0142onnika.<\/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>Plan posi\u0142k\u00f3w Ivy<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wszystkie wymienione sk\u0142adniki s\u0105 surowe.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">\u015aniadanie:<\/span><\/strong><span data-preserver-spaces=\"true\"> P\u0142atki \u015bniadaniowe Nesquik (50 g), bia\u0142ko czekoladowe (30 g), mleko p\u00f3\u0142t\u0142uste (200 ml) &#8211; <\/span><strong><span data-preserver-spaces=\"true\">390 kcal, 34 g bia\u0142ka, 50 g w\u0119glowodan\u00f3w, 6 g t\u0142uszczu.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Poranna przek\u0105ska:<\/span><\/strong><span data-preserver-spaces=\"true\"> Baton Snickers (50 g) &#8211; <\/span><strong><span data-preserver-spaces=\"true\">248 kcal, 4 g bia\u0142ka, 31 g w\u0119glowodan\u00f3w, 12 g t\u0142uszczu.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Obiad: <\/span><\/strong><span data-preserver-spaces=\"true\">Twister z KFC (226 g) &#8211; <\/span><strong><span data-preserver-spaces=\"true\">551 kcal, 25 g bia\u0142ka, 52 g w\u0119glowodan\u00f3w, 27 g t\u0142uszczu.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Popo\u0142udniowa przek\u0105ska <\/span><\/strong><span data-preserver-spaces=\"true\"> \u2013 twaro\u017cek niskot\u0142uszczowy (250 g), \u017celki nied\u017awiadki (100 g) &#8211; <\/span><strong><span data-preserver-spaces=\"true\">505 kcal, 37 g bia\u0142ka, 87 g w\u0119glowodan\u00f3w, 1 g t\u0142uszczu.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Kolacja<\/span><\/strong><span data-preserver-spaces=\"true\"> \u2013 bia\u0142ko czekoladowe (25 g), orzechy nerkowca (8 g) &#8211; <\/span><strong><span data-preserver-spaces=\"true\">145 kcal, 21 g bia\u0142ka, 4 g w\u0119glowodan\u00f3w, 5 g t\u0142uszczu.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">\u0141\u0105cznie: 1839 kcal, 121 g bia\u0142ka, 224 g w\u0119glowodan\u00f3w, 51 g t\u0142uszczu, 5 g b\u0142onnika.<\/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=\"Jak_zaplanowac_swoje_posilki_podczas_IIFYM\"><\/span>Jak zaplanowa\u0107 swoje posi\u0142ki podczas 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\"><span data-preserver-spaces=\"true\">Jak pokazali\u015bmy na przyk\u0142adzie Sarah i Ivy, istnieje wi\u0119cej sposob\u00f3w na podej\u015bcie do IIFYM. Ale je\u015bli nie jeste\u015b nie ignorujesz kwestii swojego zdrowia, <\/span><strong><span data-preserver-spaces=\"true\">wskazane jest, przynajmniej na pocz\u0105tku, planowa\u0107 wi\u0119kszo\u015b\u0107 swoich codziennych posi\u0142k\u00f3w tak, aby<\/span><\/strong> <strong><span data-preserver-spaces=\"true\">mo\u017cliwe by\u0142o spo\u017cycie wystarczaj\u0105cej ilo\u015bci kalorii podczas kolacji (nie tak jak Iva), a tak\u017ce posiadanie wystarczaj\u0105cego spo\u017cycia b\u0142onnika i mikroelement\u00f3w. <\/span><\/strong><span data-preserver-spaces=\"true\">Na d\u0142u\u017csz\u0105 met\u0119 taka dieta nie by\u0142aby dla Ciebie zr\u00f3wnowa\u017cona &#8211; albo sko\u0144czy\u0142aby si\u0119 podjadaniem wieczornym, wykraczaj\u0105c poza makrosk\u0142adniki, a tym samym oddalaj\u0105c Ci\u0119 od wymarzonego celu, albo g\u0142od\u00f3wk\u0105. A tego przecie\u017c nie chcesz, wi\u0119c po jakim\u015b czasie pewnie i tak zrezygnowa\u0142by\u015b z IIFYM i wr\u00f3ci\u0142 do starych nawyk\u00f3w \u017cywieniowych. Aby u\u0142atwi\u0107 sobie start, spr\u00f3buj zastosowa\u0107 nasze proste wskaz\u00f3wki.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-3b182926-f664-42e0-bcee-225b61a653d9\"><span class=\"ez-toc-section\" id=\"5_wskazowek_ktore_pomoga_Ci_zaczac_przygode_z_IIFYM\"><\/span>5 wskaz\u00f3wek, kt\u00f3re pomog\u0105 Ci zacz\u0105\u0107 przygod\u0119 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=\"wp-block-heading is-style-default\" id=\"block-60a7afc7-04cd-4c6c-8b44-6b7f233f82d2\">1. \u015aled\u017a \u017ar\u00f3d\u0142a makrosk\u0142adnik\u00f3w<\/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\"><span data-preserver-spaces=\"true\">Je\u015bli zaczynasz liczy\u0107 kalorie i makrosk\u0142adniki, jest ca\u0142kiem mo\u017cliwe<\/span><strong><span data-preserver-spaces=\"true\">, \u017ce nie masz jeszcze pe\u0142nego obrazu tego, co zawiera ka\u017cdy pokarm.<\/span><\/strong><span data-preserver-spaces=\"true\"> Nie ma to znaczenia. <\/span><strong><span data-preserver-spaces=\"true\">Zapisz sobie \u017ar\u00f3d\u0142a poszczeg\u00f3lnych makrosk\u0142adnik\u00f3w z pocz\u0105tku naszego artyku\u0142u na osobnej kartce,<\/span><\/strong><span data-preserver-spaces=\"true\"> kt\u00f3r\u0105 b\u0119dziesz mie\u0107 zawsze pod r\u0119k\u0105. Potem, gdy Twoja aplikacja poka\u017ce, \u017ce brakuje Ci np. bia\u0142ka, wystarczy, \u017ce przeczytasz list\u0119, sprawdzisz, co masz w lod\u00f3wce i <\/span><strong><span data-preserver-spaces=\"true\">od razu b\u0119dzie Ci \u0142atwiej przygotowa\u0107 ostateczny posi\u0142ek.<\/span><\/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. Planuj przynajmniej cz\u0119\u015b\u0107 posi\u0142k\u00f3w z wyprzedzeniem<\/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\"><span data-preserver-spaces=\"true\">Je\u015bli zaczynasz przygod\u0119 z IIFYM, <\/span><strong><span data-preserver-spaces=\"true\">prawdopodobnie nie jeste\u015b jeszcze w stanie oszacowa\u0107 wielko\u015bci swoich porcji.<\/span><\/strong><span data-preserver-spaces=\"true\"> Aby wszystko Ci odpowiada\u0142o, lepiej zaplanuj posi\u0142ki z wyprzedzeniem. Je\u015bli wiesz, \u017ce jesz 4 posi\u0142ki dziennie, <\/span><strong><span data-preserver-spaces=\"true\">mo\u017cesz przynajmniej mie\u0107 gotowy obiad i kolacj\u0119.<\/span><\/strong><span data-preserver-spaces=\"true\"> Kiedy wstaniesz rano, zdecyduj, co zjesz, zapisz to w aplikacji, a <\/span><strong><span data-preserver-spaces=\"true\">pozosta\u0142e makrosk\u0142adniki zostan\u0105 Ci na przek\u0105sk\u0119 lub inne ulubione danie.<\/span><\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1124x749.jpg\" alt=\"Nau\u010dte sa pl\u00e1nova\u0165 jedlo v\u010faka IIFYM\" class=\"wp-image-209447\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Nau\u010dte sa pl\u00e1nova\u0165 jedlo v\u010faka 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>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-cbbe029a-2014-4c84-b49c-8ff85ed0cb12\">3. Stw\u00f3rz w\u0142asn\u0105 baz\u0119 posi\u0142k\u00f3w<\/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\"><span data-preserver-spaces=\"true\">Domy\u015blam si\u0119, \u017ce wi\u0119kszo\u015b\u0107 z Was nie jada codziennie innego \u015bniadania przez ca\u0142y rok. Pewnie masz <\/span><strong><span data-preserver-spaces=\"true\">kilka ulubionych \u015bniada\u0144, kt\u00f3re przygotowujesz w ci\u0105gu tygodnia<\/span><\/strong><span data-preserver-spaces=\"true\">. I tak samo mo\u017ce by\u0107 w przypadku obiadu i kolacji. Je\u015bli tak, mo\u017cesz upro\u015bci\u0107 ca\u0142y proces pisania<\/span><strong><span data-preserver-spaces=\"true\">, zapisuj\u0105c list\u0119 swoich ulubionych potraw.<\/span><\/strong><span data-preserver-spaces=\"true\"> Dzi\u0119ki temu <\/span><strong><span data-preserver-spaces=\"true\">w ko\u0144cu stworzysz w\u0142asn\u0105 baz\u0119 potraw<\/span><\/strong><span data-preserver-spaces=\"true\">, co znacznie u\u0142atwi ca\u0142y proces. Potem wystarczy tylko zawsze dopasowa\u0107 konkretn\u0105 wag\u0119 surowych sk\u0142adnik\u00f3w, kt\u00f3re zjedli\u015bmy w ci\u0105gu danego dnia i tyle. Nie trzeba nauk.<\/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-1fd0ed96-295d-4181-8408-e1d3be9c5b83\">4. Sprawd\u017a menu restauracji w domu<\/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\"><span data-preserver-spaces=\"true\">Je\u015bli wiesz, \u017ce musisz zje\u015b\u0107 obiad z przyjaci\u00f3\u0142mi, <\/span><strong><span data-preserver-spaces=\"true\">spr\u00f3buj spojrze\u0107 na menu w domu.<\/span><\/strong><span data-preserver-spaces=\"true\"> Wi\u0119kszo\u015b\u0107 restauracji podaje <strong>tam wag\u0119 <\/strong><\/span><strong><span data-preserver-spaces=\"true\">porcji<\/span><\/strong><span data-preserver-spaces=\"true\">, dzi\u0119ki czemu \u0142atwiej wpiszesz j\u0105 do tabelki. Pomy\u015bl o tym, jakie jedzenie zjesz w ten dzie\u0144 w restauracji i <\/span><strong><span data-preserver-spaces=\"true\">odpowiednio dostosuj pozosta\u0142e potrawy.<\/span><\/strong><span data-preserver-spaces=\"true\"> Wiesz na przyk\u0142ad, \u017ce na obiad zjesz spaghetti Aglio olio? \u015awietny pomys\u0142, ale pami\u0119taj, \u017ce ta potrawa <\/span><strong><span data-preserver-spaces=\"true\">nie zawiera du\u017co bia\u0142ka.<\/span><\/strong><span data-preserver-spaces=\"true\"> Dlatego konieczne b\u0119dzie jego uzupe\u0142nienie poprzez inny posi\u0142ek. <\/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-1f03c86e-cee0-4e8e-8327-61a2eb47973b\">5. Nie staraj si\u0119 by\u0107 dok\u0142adnym za wszelk\u0105 cen\u0119<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"917\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-12-917x1124.png\" alt=\"Ako jes\u0165 hamburgery a nepribra\u0165 v\u010faka IIFYM\" class=\"wp-image-209509\" title=\"Ako jes\u0165 hamburgery a nepribra\u0165 v\u010faka IIFYM\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-917x1124.png 917w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-326x400.png 326w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-1253x1536.png 1253w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-1671x2048.png 1671w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12.png 1800w\" sizes=\"auto, (max-width: 917px) 100vw, 917px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Aby zobaczy\u0107 wyniki, <\/span><strong><span data-preserver-spaces=\"true\">trzeba \u015bledzi\u0107 makrosk\u0142adniki<\/span><\/strong><span data-preserver-spaces=\"true\">, to jest jasne. Ale je\u015bli masz imprez\u0119 raz w miesi\u0105cu, <\/span><strong><span data-preserver-spaces=\"true\">nie musisz nosi\u0107 wagi kuchennej i wa\u017cy\u0107 \u017cywno\u015bci. <\/span><\/strong><span data-preserver-spaces=\"true\">Nie o to chodzi w \u017cyciu. Je\u015bli wiesz, \u017ce w najbli\u017cszym czasie odb\u0119dzie si\u0119 zjazd rodzinny, <\/span><strong><span data-preserver-spaces=\"true\">spr\u00f3buj zastanowi\u0107 si\u0119, po jakie potrawy najcz\u0119\u015bciej si\u0119gasz na stole. <\/span><\/strong><span data-preserver-spaces=\"true\">Czy zwykle jesz ciastka, szynk\u0119 i warzywa? Nast\u0119pnie spr\u00f3buj oszacowa\u0107 przybli\u017con\u0105 ilo\u015b\u0107, zapisz j\u0105 i ju\u017c nie musisz si\u0119 wi\u0119cej martwi\u0107, <\/span><strong><span data-preserver-spaces=\"true\">potraktuj to jako sw\u00f3j normalny dzie\u0144.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bli\u017cej Ci do osoby lubi\u0105cej s\u0142odycze <strong><span data-preserver-spaces=\"true\">i wiesz, \u017ce trudno b\u0119dzie Ci si\u0119 oprze\u0107 czekoladowym smako\u0142ykom na stole?<\/span><\/strong><span data-preserver-spaces=\"true\"> W porz\u0105dku, musisz si\u0119 na to przygotowa\u0107. Bu\u0142eczki i desery s\u0105 zazwyczaj<\/span><strong><span data-preserver-spaces=\"true\"> bogate w w\u0119glowodany i t\u0142uszcz.<\/span><\/strong><span data-preserver-spaces=\"true\"> Dlatego przed i po uroczysto\u015bci skup si\u0119 na uzupe\u0142nieniu niezb\u0119dnych bia\u0142ek i kalorii, a <\/span><strong><span data-preserver-spaces=\"true\">t\u0142uszcze i w\u0119glowodany &#8220;zachowaj&#8221; na czas uroczysto\u015bci.<\/span><\/strong><span data-preserver-spaces=\"true\"> Mo\u017cesz wtedy spr\u00f3bowa\u0107 oszacowa\u0107 ilo\u015b\u0107 zjedzonej \u017cywno\u015bci i zapisa\u0107 j\u0105. Z czasem, gdy oswoisz si\u0119 z t\u0105 diet\u0105, osi\u0105gniesz coraz wi\u0119ksz\u0105 dok\u0142adno\u015b\u0107. A je\u015bli raz w miesi\u0105cu lekko przekroczysz makrosk\u0142adniki na imprezie, nic si\u0119 nie stanie, <\/span><strong><span data-preserver-spaces=\"true\">nie przytyjesz ani kilograma i nie b\u0119dziesz si\u0119 stresowa\u0107.<\/span><\/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=\"Jaka_z_tego_lekcja\"><\/span>Jaka z tego lekcja?<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><span data-preserver-spaces=\"true\">IIFYM to do\u015b\u0107 specyficzny styl od\u017cywiania, kt\u00f3ry zdecydowanie nie jest dla ka\u017cdego.<\/span><\/strong><span data-preserver-spaces=\"true\"> Zanim zaczniesz, dok\u0142adnie zapoznaj si\u0119 z poszczeg\u00f3lnymi makrosk\u0142adnikami, aplikacjami do liczenia kalorii, a tak\u017ce zastan\u00f3w si\u0119, czy jest to rzeczywi\u015bcie najlepsza opcja dla Ciebie. Je\u015bli w przesz\u0142o\u015bci doskwiera\u0142y Ci zaburzenia od\u017cywiania, wskazane jest <\/span><strong><span data-preserver-spaces=\"true\">om\u00f3wienie IIFYM ze swoim lekarzem<\/span><\/strong><span data-preserver-spaces=\"true\"> &#8211; dla niekt\u00f3rych os\u00f3b mo\u017ce on by\u0107 pomocny, podczas gdy <\/span><strong><span data-preserver-spaces=\"true\"> u innych choroba mo\u017ce powr\u00f3ci\u0107 w wyniku ograniczenia kalorii<\/span><\/strong><span data-preserver-spaces=\"true\">. Podobnie, to nie jest dla Ciebie, <\/span><strong><span data-preserver-spaces=\"true\">je\u015bli nie lubisz tabelek,<\/span><\/strong> <strong><span data-preserver-spaces=\"true\">liczb, wykres\u00f3w i nie chcesz wa\u017cy\u0107 swoich posi\u0142k\u00f3w.<\/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-3aaaa4df-da43-4831-96c0-14d32046acf8\">Z drugiej strony, IIFYM mo\u017ce by\u0107 \u015bwietnym wyborem dla os\u00f3b<strong><span data-preserver-spaces=\"true\">, kt\u00f3re staraj\u0105 si\u0119 schudn\u0105\u0107, trzymaj\u0105 si\u0119 \u015bcis\u0142ej diety, lubi\u0105 wszystko zapisywa\u0107 <\/span><\/strong> <strong><span data-preserver-spaces=\"true\">i chcia\u0142yby rozkoszowa\u0107 si\u0119 smako\u0142ykami <\/span><\/strong>, kt\u00f3re wi\u0119kszo\u015b\u0107 diet zazwyczaj ogranicza<span data-preserver-spaces=\"true\">. Najlepiej, staraj si\u0119 przestrzega\u0107 zasady 80\/20, aby mie\u0107 pewno\u015b\u0107, \u017ce dostarczasz organizmowi wysokiej jako\u015bci sk\u0142adnik\u00f3w od\u017cywczych, a nie sko\u0144czysz jak Iva, kt\u00f3ra jad\u0142a s\u0142odycze, fast foody w ci\u0105gu dnia, a na kolacj\u0119 zosta\u0142a z kilkoma makrosk\u0142adnikami, w kt\u00f3rych zmie\u015bci\u0142 si\u0119 tylko shake proteinowy i 8 g orzech\u00f3w.<\/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-efa34b9e-9815-46d5-893b-6fb55cf3d581\">Czy IIFYM dzia\u0142a na Twoj\u0105 korzy\u015b\u0107? Podziel si\u0119 z nami swoimi do\u015bwiadczeniami w komentarzach poni\u017cej, a tak\u017ce podziel si\u0119 swoimi wskaz\u00f3wkami, jak sprawi\u0107, by liczenie makrosk\u0142adnik\u00f3w by\u0142o jak naj\u0142atwiejsze.<\/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>Chcesz codziennie rozkoszowa\u0107 si\u0119 s\u0142odyczami i innymi smako\u0142ykami, kt\u00f3re uwielbiasz, a jednocze\u015bnie by\u0107 w stanie schudn\u0105\u0107? Poznaj magi\u0119 IIFYM i zacznij wreszcie cieszy\u0107 si\u0119 odchudzaniem.<\/p>\n","protected":false},"author":100,"featured_media":209553,"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":[127],"tags":[6841,6373,7357,7639],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-315616","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-stracic-na-wadze","8":"tag-makroskladniki-odzywcze","9":"tag-odchudzanie","10":"tag-odzywianie","11":"tag-zdrowy-tryb-zycia","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>Jak Je\u015b\u0107 Pizz\u0119, S\u0142odycze, A Mimo To Schudn\u0105\u0107 Dzi\u0119ki IIFYM? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chcesz codziennie rozkoszowa\u0107 si\u0119 s\u0142odyczami i innymi smako\u0142ykami, kt\u00f3re uwielbiasz, a jednocze\u015bnie by\u0107 w stanie schudn\u0105\u0107? 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