{"id":315794,"date":"2021-11-30T16:58:00","date_gmt":"2021-11-30T15:58:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315794"},"modified":"2024-05-29T10:40:43","modified_gmt":"2024-05-29T08:40:43","slug":"iifym-a-rugalmas-etkezes-amivel-konnyebben-ered-el-az-alomalakod","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/iifym-a-rugalmas-etkezes-amivel-konnyebben-ered-el-az-alomalakod\/","title":{"rendered":"Hogyan egy\u00fcnk pizz\u00e1t, \u00e9dess\u00e9get az IIFYM-nek k\u00f6sz\u00f6nhet\u0151en, mik\u00f6zben m\u00e9gis fogyunk?"},"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.hu\/blog\/iifym-a-rugalmas-etkezes-amivel-konnyebben-ered-el-az-alomalakod\/#Mit_jelent_az_IIFYM\" title=\"Mit jelent az IIFYM?\">Mit jelent az 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.hu\/blog\/iifym-a-rugalmas-etkezes-amivel-konnyebben-ered-el-az-alomalakod\/#Mik_azok_a_makrotapanyagok\" title=\"Mik azok a makrot\u00e1panyagok?\">Mik azok a makrot\u00e1panyagok?<\/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.hu\/blog\/iifym-a-rugalmas-etkezes-amivel-konnyebben-ered-el-az-alomalakod\/#Szamitsd_ki_az_idealis_makrotapanyag-beviteled\" title=\"Sz\u00e1m\u00edtsd ki az ide\u00e1lis makrot\u00e1panyag-beviteled\">Sz\u00e1m\u00edtsd ki az ide\u00e1lis makrot\u00e1panyag-beviteled<\/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.hu\/blog\/iifym-a-rugalmas-etkezes-amivel-konnyebben-ered-el-az-alomalakod\/#Az_IIFYM_5_elonye\" title=\"Az IIFYM 5 el\u0151nye\">Az IIFYM 5 el\u0151nye<\/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.hu\/blog\/iifym-a-rugalmas-etkezes-amivel-konnyebben-ered-el-az-alomalakod\/#Az_IIFYM_5_hatranya\" title=\"Az IIFYM 5 h\u00e1tr\u00e1nya\">Az IIFYM 5 h\u00e1tr\u00e1nya<\/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.hu\/blog\/iifym-a-rugalmas-etkezes-amivel-konnyebben-ered-el-az-alomalakod\/#A_helyes_es_a_helytelen_IIFYM_koncepcio_osszehasonlitasa\" title=\"A helyes \u00e9s a helytelen IIFYM koncepci\u00f3 \u00f6sszehasonl\u00edt\u00e1sa\">A helyes \u00e9s a helytelen IIFYM koncepci\u00f3 \u00f6sszehasonl\u00edt\u00e1sa<\/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.hu\/blog\/iifym-a-rugalmas-etkezes-amivel-konnyebben-ered-el-az-alomalakod\/#Hogyan_tervezz_etkezest_az_IIFYM-mel\" title=\"Hogyan tervezz \u00e9tkez\u00e9st az IIFYM-mel?\">Hogyan tervezz \u00e9tkez\u00e9st az IIFYM-mel?<\/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.hu\/blog\/iifym-a-rugalmas-etkezes-amivel-konnyebben-ered-el-az-alomalakod\/#5_tipp_az_IIFYM_elkezdesehez\" title=\"5 tipp az IIFYM elkezd\u00e9s\u00e9hez\">5 tipp az IIFYM elkezd\u00e9s\u00e9hez<\/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.hu\/blog\/iifym-a-rugalmas-etkezes-amivel-konnyebben-ered-el-az-alomalakod\/#Mit_jegyezz_meg\" title=\"Mit jegyezz meg?\">Mit jegyezz meg?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p id=\"block-442b14fa-f399-42a5-86ca-d0bfbd6f9789\">Ez\u00e1ltal elfogyaszthatsz n\u00e9ha egy hamburgert, csokol\u00e1d\u00e9t, bort, vagy fagylaltot, \u00e9s nem h\u00edzol, s\u0151t egy r\u00e9sz\u00e9t ak\u00e1r le is adhatod. Nem \u00fagy hangzik, mint egy \u00e1lom, amire mindenki v\u00e1gyik, aki fogyni szeretne? K\u00e9pzeld, ez az \u00e1lom val\u00f3ra v\u00e1lhat, \u00e9s t\u00e9nyleg azt ehetsz, ami csak j\u00f3l esik. Term\u00e9szetesen van egy kis csapda, a makrot\u00e1panyag-bevitelnek mindent tartalmaznia kell, \u00e9s ez\u00e9rt el kell gondolkodni azon, hogy az \u00e9teleink milyen konkr\u00e9t alapanyagokb\u00f3l k\u00e9sz\u00fclnek. De, ha hajland\u00f3 vagy fel\u00fclkerekedni ezen a kis kellemetlens\u00e9gen, kezdhetj\u00fck is az IIFYM \u00e9tkez\u00e9si st\u00edlus bemutat\u00e1s\u00e1t.<\/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=\"Mit_jelent_az_IIFYM\"><\/span>Mit jelent az 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\">Ahhoz, hogy a legjobban meg\u00e9rts\u00fck az \u00e9tkez\u00e9si st\u00edlus alapelveit, az elej\u00e9n kell kezdeni, \u00e9s meg kell ismern\u00fcnk az alapfogalmakat. Ind\u00edtsunk azzal, hogy mit is takar az IIFYM titokzatos <strong>r\u00f6vid\u00edt\u00e9s.<\/strong> Azt jelenti<strong><em>: \u201eIf It Fits Your Macro\u201d<\/em>.<\/strong>&nbsp;Ez\u00e9rt kifejezi azt az elk\u00e9pzel\u00e9st, hogy az ember azt&nbsp;<strong>ehet, amit csak akar, am\u00edg az illeszkedik a makrot\u00e1panyag-bevitelhez<\/strong>. A cikk tov\u00e1bbi r\u00e9sz\u00e9ben t\u00f6bbet is megtudhatsz a lehets\u00e9ges buktat\u00f3kr\u00f3l. <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\">Az IIFYM nem egy \u00faj t\u00edpus\u00fa \u00e9trend. Ezt a r\u00f6vid\u00edt\u00e9st&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">el\u0151sz\u00f6r a test\u00e9p\u00edt\u0151k haszn\u00e1lt\u00e1k<\/span><\/strong><span data-preserver-spaces=\"true\"> a vitaf\u00f3rumokon, amikor valami \u201etiltott\u201d dologgal szerett\u00e9k volna k\u00e9nyeztetni magukat. Ezt az elnevez\u00e9st azt\u00e1n megosztott\u00e1k a nagyk\u00f6z\u00f6ns\u00e9ggel.<\/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 decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/klancir052020-94-1124x749.jpg\" alt=\"Az IIFYM alapelvei\" style=\"width:843px;height:562px\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"block-09bbbb8d-12ea-4f3c-87c0-ac14e334df49\"><span class=\"ez-toc-section\" id=\"Mik_azok_a_makrotapanyagok\"><\/span>Mik azok a makrot\u00e1panyagok?<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\">Alapvet\u0151 ismereteink kieg\u00e9sz\u00edt\u00e9sek\u00e9nt a makrot\u00e1panyagokat fogjuk ismertetni. Alapvet\u0151en&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">h\u00e1rom makrot\u00e1panyagot k\u00fcl\u00f6nb\u00f6ztet\u00fcnk meg, amelyek a feh\u00e9rj\u00e9k, a sz\u00e9nhidr\u00e1tok \u00e9s a zs\u00edrok.<\/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. Feh\u00e9rje<\/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\">A feh\u00e9rje egy olyan makrot\u00e1panyag,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">amely t\u00e1mogatja a csontok eg\u00e9szs\u00e9g\u00e9t, az izmok n\u00f6veked\u00e9s\u00e9t, \u00e9s az \u00e9trend betart\u00e1sa sor\u00e1n v\u00e9di az izmokat az izoml\u00e1zt\u00f3l<\/span><\/strong><span data-preserver-spaces=\"true\">. Ez\u00e9rt nem meglep\u0151, hogy nem csak a sportol\u00f3k sz\u00e1m\u00e1ra l\u00e9tfontoss\u00e1g\u00fa. Nagyobb mennyis\u00e9g\u0171 bevitele fogy\u00e1s sor\u00e1n gyakran aj\u00e1nlott, nem csak a fent eml\u00edtett el\u0151ny\u00f6k miatt, hanem a <\/span><strong><span data-preserver-spaces=\"true\">nagyobb tel\u00edtetts\u00e9g \u00e9rzet \u00e9s a magas h\u0151hat\u00e1s miatt, <\/span><\/strong>ami arra<span data-preserver-spaces=\"true\"> az energi\u00e1ra utal, amire a szervezetnek sz\u00fcks\u00e9ge van, a t\u00e1panyag feldolgoz\u00e1s\u00e1hoz. A feh\u00e9rj\u00e9k h\u0151hat\u00e1sa, t\u00edpusukt\u00f3l f\u00fcgg\u0151en,<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;20-30% k\u00f6z\u00f6tt van<\/span><\/strong><span data-preserver-spaces=\"true\">. Ez azt jelenti, hogy 100 kal\u00f3ri\u00e1b\u00f3l csak k\u00f6r\u00fclbel\u00fcl 70-80 kcal sz\u00edv\u00f3dik fel a szervezet\u00fcnkbe<\/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\">1 g feh\u00e9rje energiatartalma: 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\">Feh\u00e9rjeforr\u00e1sok:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-839feae8-2345-4178-986f-3d0a1693bca5\">\n<li>h\u00fas, hal<\/li>\n\n\n\n<li>toj\u00e1s<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/turo\/\" class=\"ek-link\">t\u00far\u00f3<\/a>, joghurt, sajt \u00e9s egy\u00e9b tejterm\u00e9kek <\/li>\n\n\n\n<li>veg\u00e1n h\u00fasp\u00f3tl\u00f3k (tofu, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tempeh-hu\/\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/szejtan\/\" class=\"ek-link\">szejt\u00e1n<\/a>)<\/li>\n\n\n\n<li><span data-preserver-spaces=\"true\">\u00e1lgabon\u00e1k (hajdina, amarant<\/span>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>)<\/li>\n\n\n\n<li>h\u00fcvelyesek (lencse, bab)<\/li>\n\n\n\n<li>di\u00f3f\u00e9l\u00e9k \u00e9s magvak<\/li>\n\n\n\n<li>feh\u00e9rje porok (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00f6v\u00e9nyi alap\u00fa<\/a>)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/feherjeszelet-moimuv-gymbeam.html\" class=\"ek-link\">feh\u00e9r<\/a><a aria-label=\"j (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/feherjeszelet-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">j<\/a><a href=\"https:\/\/gymbeam.hu\/feherjeszelet-moimuv-gymbeam.html\" class=\"ek-link\">eszeletek<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein kekszek<\/a> stb.<\/li>\n<\/ul>\n\n\n\n<p id=\"block-b575fe17-ebdf-4573-bea9-f826792c3999\">A feh\u00e9rjeforr\u00e1sokr\u00f3l a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>20 olyan \u00e9lelmiszer, amellyel k\u00f6nnyed\u00e9n juttathatsz feh\u00e9rj\u00e9t az \u00e9trendedbe<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnkben olvashatsz b\u0151vebben.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-1ddfece5-35d1-45ca-b59f-b977c3f93ed0\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/prote-1124x749.jpg\" alt=\"Feh\u00e9rjeforr\u00e1sok\" style=\"width:843px;height:562px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-3881fb4e-7aa1-44ef-a6c5-29f6ac8b3000\">2. Sz\u00e9nhidr\u00e1tok<\/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\">A sz\u00e9nhidr\u00e1t<span data-preserver-spaces=\"true\"> szint\u00e9n fontos makrot\u00e1panyag. Els\u0151sorban \u00e1ltal\u00e1ban,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">energiaforr\u00e1sk\u00e9nt szolg\u00e1l a szervezet sz\u00e1m\u00e1ra<\/span><\/strong><span data-preserver-spaces=\"true\">. A sz\u00e9nhidr\u00e1tok t\u00f6bbs\u00e9ge gl\u00fck\u00f3zz\u00e1 bomlik, m\u00e9g miel\u0151tt a v\u00e9rbe ker\u00fcl, amelyet a szervezet az&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">ATP&nbsp;<\/span><\/strong>(adenozin-trifoszf\u00e1t) nev\u0171 energiahordoz\u00f3 molekula el\u0151\u00e1ll\u00edt\u00e1s\u00e1hoz haszn\u00e1l<span data-preserver-spaces=\"true\">. Ezt k\u00fcl\u00f6nb\u00f6z\u0151 anyagcsere feladatokhoz is haszn\u00e1lja a szervezet, mint p\u00e9ld\u00e1ul a norm\u00e1l napi tev\u00e9kenys\u00e9gek vagy a sportteljes\u00edtm\u00e9ny. B\u00e1r a szervezet tudja hasznos\u00edtani a zs\u00edrokat ahhoz, hogy megkapja a sz\u00fcks\u00e9ges energi\u00e1t&nbsp;ATP&nbsp;szint\u00e9zis \u00fatj\u00e1n, a legt\u00f6bb sejt els\u0151dleges energiaforr\u00e1sai p\u00e9ld\u00e1ul a k\u00fcl\u00f6nb\u00f6z\u0151&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">sz\u00e9nhidr\u00e1tok.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Ami a sz\u00e9nhidr\u00e1tok h\u0151hat\u00e1s\u00e1t illeti,<strong> ez valahol 5-10% k\u00f6z\u00e9 esik.<\/strong><\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-e3cbdec3-bf62-451a-b50b-bae439e48134\"><strong data-rich-text-format-boundary=\"true\">1 g sz\u00e9nhidr\u00e1t energia\u00e9rt\u00e9ke: 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\">Sz\u00e9nhidr\u00e1tforr\u00e1sok:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-5f903d8d-3f43-4591-94da-325ccbca4352\">\n<li>teljes ki\u0151rl\u00e9s\u0171 gabonaf\u00e9l\u00e9k (zab \u00e9s t\u00f6nk\u00f6lyb\u00faza, liszt, rizs, t\u00e9szta, p\u00e9ks\u00fctem\u00e9nyek)<\/li>\n\n\n\n<li>\u00e1lgabon\u00e1k (hajdina, amarant, quinoa)<\/li>\n\n\n\n<li>burgonya \u00e9s \u00e9desburgonya<\/li>\n\n\n\n<li>h\u00fcvelyesek (lencse, csicseribors\u00f3, bab)<\/li>\n\n\n\n<li>gy\u00fcm\u00f6lcs\u00f6k \u00e9s z\u00f6lds\u00e9gek<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-614fd1de-7c70-4503-8f33-ab919669f623\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/sachari-1124x749.jpg\" alt=\"Sz\u00e9nhidr\u00e1tforr\u00e1sok\" style=\"width:843px;height:562px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-8dad47a8-d8c0-4490-a969-f8438a2b1b29\">3. Zs\u00edrok<\/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=\"A legjobb fogyaszthat\u00f3 zs\u00edrforr\u00e1sok\" class=\"wp-image-209297\" title=\"A legjobb fogyaszthat\u00f3 zs\u00edrforr\u00e1sok\" 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\">Az utols\u00f3 fontos makrot\u00e1panyag a zs\u00edr. A sz\u00e9nhidr\u00e1tokhoz hasonl\u00f3an&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">ezek is fontos energiaforr\u00e1sok,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;\u00e9s&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">el\u0151seg\u00edtik a sejtek n\u00f6veked\u00e9s\u00e9t<\/span><\/strong><span data-preserver-spaces=\"true\">. Plusz, a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">zs\u00edrok v\u00e9dik a szerveket is, seg\u00edtenek, melegen tartani a testet, \u00e9s sz\u00fcks\u00e9g van r\u00e1 a hormonok, p\u00e9ld\u00e1ul a tesztoszteron szint\u00e9zis\u00e9hez is.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Itt vannak m\u00e9g zs\u00edrban old\u00f3d\u00f3 vitaminok is &#8211; A-, D-, E-, K-vitamin. El\u00e9gtelen zs\u00edrbevitel eset\u00e9n el\u0151fordulhatnak felsz\u00edv\u00f3d\u00e1si probl\u00e9m\u00e1k.<\/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\">1 g zs\u00edr energia\u00e9rt\u00e9ke: 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\">Zs\u00edrforr\u00e1sok:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>magok, di\u00f3f\u00e9l\u00e9k \u00e9s di\u00f3f\u00e9l\u00e9kb\u0151l k\u00e9sz\u00fclt vaj<\/li>\n\n\n\n<li>vaj, <a href=\"https:\/\/gymbeam.hu\/tiszta-ghi-gymbeam.html\" target=\"_blank\" aria-label=\"gh\u00ed  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gh\u00ed <\/a>\u00e9s olajok (napraforg\u00f3, olajbogy\u00f3, t\u00f6k)<\/li>\n\n\n\n<li>olajbogy\u00f3<\/li>\n\n\n\n<li>avok\u00e1d\u00f3<\/li>\n\n\n\n<li>zs\u00edr, amely az \u00e1llati feh\u00e9rje term\u00e9szetes \u00f6sszetev\u0151je (p\u00e9ld\u00e1ul a marhah\u00fasban l\u00e9v\u0151 zs\u00edr)<\/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=\"Szamitsd_ki_az_idealis_makrotapanyag-beviteled\"><\/span>Sz\u00e1m\u00edtsd ki az ide\u00e1lis makrot\u00e1panyag-beviteled<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\">Most, hogy tiszt\u00e1ztuk az alapfogalmakat, j\u00f6het a k\u00f6vetkez\u0151 l\u00e9p\u00e9s. Itt meghat\u00e1rozhatod<\/span><strong><span data-preserver-spaces=\"true\"> a makrot\u00e1panyagok konkr\u00e9t \u00e9rt\u00e9keit a szervezet sz\u00e1m\u00e1ra<\/span><\/strong><span data-preserver-spaces=\"true\">, ami seg\u00edt valamilyen c\u00e9l el\u00e9r\u00e9s\u00e9ben, p\u00e9ld\u00e1ul a fogy\u00e1s. A legegyszer\u0171bb m\u00f3dszer a makrot\u00e1panyag kalkul\u00e1torunk haszn\u00e1lata, amely elv\u00e9gzi helyetted az \u00f6sszes munk\u00e1t, \u00e9s&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">a megadott adatok alapj\u00e1n kisz\u00e1m\u00edtja a makrot\u00e1panyag-bevitelt.<\/span><\/strong><span data-preserver-spaces=\"true\"> Ha saj\u00e1t magad szeretn\u00e9d kisz\u00e1m\u00edtani, k\u00f6vesd a cikkben le\u00edrt l\u00e9p\u00e9seket<\/span>&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-szamoljuk-ki-az-energia-vagy-makrotapanyagok-bevitelet-a-fogyashoz-vagy-az-izomtomeg-novelesehez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"How to Calculate Energy and Macronutrient Intake for Weight Loss or Muscle Gain? (opens in a new tab)\"> Hogyan sz\u00e1moljuk ki az energia vagy a makrot\u00e1panyagok bevitel\u00e9t a fogy\u00e1shoz vagy az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9hez?<\/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      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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                $(\".female\").removeClass('selected');\n                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$('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\">Az IIFYM el\u0151nyei \u00e9s h\u00e1tr\u00e1nyai<\/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\"><p id=\"block-49a16a62-0a79-4d94-9e52-fff3c92cc580\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" aria-multiline=\"true\" aria-label=\"Paragraph block\" data-block=\"49a16a62-0a79-4d94-9e52-fff3c92cc580\" data-type=\"core\/paragraph\" data-title=\"Paragraph\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Minden \u00e9rm\u00e9nek k\u00e9t oldala van, az IIFYM-nek is. B\u00e1r els\u0151 pillant\u00e1sra t\u00f6k\u00e9letesnek t\u0171nhet, nem az. N\u00e9zz\u00fck meg <\/span><strong><span data-preserver-spaces=\"true\">k\u00f6zelebbr\u0151l az el\u0151nyeit \u00e9s h\u00e1tr\u00e1nyait, hogy<\/span><\/strong><span data-preserver-spaces=\"true\"> objekt\u00edven el tudjuk d\u00f6nteni, val\u00f3ban ez a fajta \u00e9letm\u00f3d a legjobb a test\u00fcnknek? Ha ismered az <strong>IIFYM \u00e1rnyoldalait is<\/strong><\/span><span data-preserver-spaces=\"true\">, val\u00f3sz\u00edn\u0171leg elker\u00fclheted a negat\u00edv k\u00f6vetkezm\u00e9nyeket, \u00edgy <\/span><strong><span data-preserver-spaces=\"true\">csak a pozit\u00edvumaib\u00f3l fogsz profit\u00e1lni.<\/span><\/strong><\/p><\/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=\"Az_IIFYM_5_elonye\"><\/span>Az IIFYM 5 el\u0151nye<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. \u00c1tfog\u00f3 k\u00e9pet kapsz az \u00e9lelmiszerek makrot\u00e1panyag-\u00f6sszet\u00e9tel\u00e9r\u0151l<\/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\"><p id=\"block-8440f1b6-5778-49d4-8204-dff74b373276\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" aria-multiline=\"true\" aria-label=\"Paragraph block\" data-block=\"8440f1b6-5778-49d4-8204-dff74b373276\" data-type=\"core\/paragraph\" data-title=\"Paragraph\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ha \u00fagy d\u00f6ntesz, hogy IIFYM \u00e9trendet tartasz, <\/span><strong><span data-preserver-spaces=\"true\">a kal\u00f3ri\u00e1t be kell \u00edrnod valamilyen alkalmaz\u00e1sba,<\/span><\/strong> <a class=\"ek-link\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">p\u00e9ld\u00e1ul a MyFitnessPal<\/a>-ba. <span data-preserver-spaces=\"true\">Ez m\u00e1r tartalmazza azon el\u0151re be\u00e1ll\u00edtott \u00e9telek list\u00e1j\u00e1t, amelyeket egyszer\u0171en csak be kell \u00e9p\u00edtened az \u00e9trendedbe. M\u00e1sr\u00e9szt arra is van lehet\u0151s\u00e9g, hogy le\u00edrjuk<strong> az egyes elfogyasztott \u00e9lelmiszerek energiatartalm\u00e1t.<\/strong> Ily m\u00f3don meg kell pr\u00f3b\u00e1lnod el\u0151re meghat\u00e1rozott mennyis\u00e9g\u0171 makr\u00f3kat enni, \u00e9s \u00edgy bejuttatni a feh\u00e9rj\u00e9k, sz\u00e9nhidr\u00e1tok, \u00e9s zs\u00edrok 100%-\u00e1t. Meg kell tanulnod, hogyan dolgozz az egyes \u00f6sszetev\u0151kkel, hogyan csemp\u00e9ssz t\u00f6bb feh\u00e9rj\u00e9t az \u00e9telbe, vagy hogyan cs\u00f6kkentsd a vacsora zs\u00edrtartalm\u00e1t. Egyesek sz\u00e1m\u00e1ra sz\u00f3rakoztat\u00f3 lehet vezetni ezeket a dolgokat, m\u00e1sok sz\u00e1m\u00e1ra nem. Egy id\u0151 ut\u00e1n <\/span><strong><span data-preserver-spaces=\"true\">r\u00e1\u00e1ll a szemed az \u00e9teladagok m\u00e9ret\u00e9re, \u00edgy a folyamat gyorsabb \u00e9s automatikusabb lesz<\/span><\/strong><span data-preserver-spaces=\"true\">. Tal\u00e1n az\u00e1ltal, hogy le\u00edrod a dolgokat, olyan rejtett kal\u00f3ri\u00e1kat is felfedezel, amir\u0151l kor\u00e1bban fogalmad sem volt.<\/span><\/p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-e358e5e0-20e4-4957-8a6b-a1b76dad30c0\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-502387628-1124x750.jpg\" alt=\"Makr\u00f3k sz\u00e1m\u00edt\u00e1sa IIFYM \u00e9trendben\" style=\"width:843px;height:563px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-bd517635-8c88-40f0-b9bd-49fb12baadc2\">2. Az \u00e9telv\u00e1laszt\u00e1s szabads\u00e1ga<\/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\"><p id=\"block-7cfa1078-4105-4a95-b002-4cb3ec8cfe92\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" aria-multiline=\"true\" aria-label=\"Paragraph block\" data-block=\"7cfa1078-4105-4a95-b002-4cb3ec8cfe92\" data-type=\"core\/paragraph\" data-title=\"Paragraph\"><em><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">\u201eNem tudok veled vacsor\u00e1zni holnap, fogyni pr\u00f3b\u00e1lok, \u00e9s tartanom kell a di\u00e9t\u00e1mat.\u201d<\/span><\/em><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\"> Soha t\u00f6bb\u00e9 nem kell kimondanod ezt a mondatot. Ha az IIFYM-et egy sz\u00f3val kellene jellemezni, az hat\u00e1rozottan a <\/span><strong><span data-preserver-spaces=\"true\">rugalmass\u00e1g<\/span><\/strong><span data-preserver-spaces=\"true\"> lenne. Ez egy kulcsfontoss\u00e1g\u00fa szempont, amit oly sokan szeretnek. <\/span><strong><span data-preserver-spaces=\"true\">Nem kell ker\u00fcln\u00f6d a k\u00f6z\u00f6ss\u00e9gi esem\u00e9nyeket<\/span><\/strong><span data-preserver-spaces=\"true\">, egyszer\u0171en azt eszel, amit csak akarsz, mind\u00f6ssze annyit kell tenned, hogy beleilleszted a napi fogyaszt\u00e1sodba, le\u00edrod, \u00e9s <\/span><strong><span data-preserver-spaces=\"true\">napk\u00f6zben hozz\u00e1igaz\u00edtod a t\u00f6bbi \u00e9telt<\/span><\/strong><span data-preserver-spaces=\"true\">. Nagy el\u0151ny, hogy a j\u00f3l ismert \u00e9ttereml\u00e1ncok k\u00f6z\u00fcl a legt\u00f6bb \u00e9tel t\u00e1p\u00e9rt\u00e9kei nyilv\u00e1nosan hozz\u00e1f\u00e9rhet\u0151k.<\/span> <span data-preserver-spaces=\"true\"> <\/span><\/p><\/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\"><p id=\"block-8bc3ea71-38f7-4b34-98c0-05a40ceee458\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" aria-multiline=\"true\" aria-label=\"Paragraph block\" data-block=\"8bc3ea71-38f7-4b34-98c0-05a40ceee458\" data-type=\"core\/paragraph\" data-title=\"Paragraph\">P\u00e9ld\u00e1ul, ha eszel egy Double Whopper-t a Burger King-ben, az k\u00f6r\u00fclbel\u00fcl 900 kcal, 50 g sz\u00e9nhidr\u00e1t, 56 g zs\u00edr, \u00e9s 35 g feh\u00e9rje, biztosan felt\u0171nik majd, hogy a nap folyam\u00e1n a t\u00f6bbi \u00e9tkez\u00e9s sor\u00e1n kevesebb zs\u00edrt kell bevinni. Ezzel szemben, ha \u00fagy d\u00f6ntesz, hogy egy McDonald&#8217;s grill csirke wrap-et eszel, akkor 350 kcal-t, 41 g sz\u00e9nhidr\u00e1tot, 10 g zs\u00edrt, \u00e9s 26 g feh\u00e9rj\u00e9t juttatsz a szervezetedbe, amely egy meglehet\u0151sen kiegyens\u00falyozott \u00e9tkez\u00e9s. Ez\u00e1ltal k\u00f6nnyebb megtippelni a bevitelt is, \u00e9s tudod, hogy kell-e korl\u00e1tozni m\u00e1s \u00e9tkez\u00e9seket napk\u00f6zben. S\u0151t, <strong>v\u00e1lassz ink\u00e1bb valami m\u00e1st, vagy oszd meg az \u00e9telt valakivel, hogy biztosan illeszkedjen a makr\u00f3-beviteledbe.<\/strong><\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29059,44248,53248,67330,67804\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-67f61bb4-f640-485d-9197-db1d80c14496\">3. Szabadulj meg a \u201emindent vagy semmit\u201d gondolkod\u00e1sm\u00f3dt\u00f3l<\/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\"><p id=\"block-c711e8b1-0950-40db-9abe-7f7e7447c966\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" aria-multiline=\"true\" aria-label=\"Paragraph block\" data-block=\"c711e8b1-0950-40db-9abe-7f7e7447c966\" data-type=\"core\/paragraph\" data-title=\"Paragraph\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">El\u0151fordult m\u00e1r veled, hogy pr\u00f3b\u00e1lt\u00e1l fogy\u00f3k\u00far\u00e1zni, <\/span><strong><span data-preserver-spaces=\"true\">de az er\u0151fesz\u00edt\u00e9seidet meghi\u00fas\u00edtotta egy \u00fcnnepi parti, ahol megett\u00e9l egy szelet tort\u00e1t, <\/span><\/strong><span data-preserver-spaces=\"true\">de mivel m\u00e1r <\/span><strong><span data-preserver-spaces=\"true\">\u00fagy is megszegted az \u00e9trended, \u00e9s t\u00f6nkretetted<\/span><\/strong><span data-preserver-spaces=\"true\">, \u00fagy d\u00f6nt\u00f6tt\u00e9l, hogy megk\u00f3solsz mindent, amit csak lehet? Pontosan ez nem fog veled t\u00f6bb\u00e9 megt\u00f6rt\u00e9nni. Az IIFYM-mel <\/span><strong><span data-preserver-spaces=\"true\">m\u00e1r nincs olyan tiltott \u00e9tel, amivel megszeghetn\u00e9d a di\u00e9t\u00e1d<\/span><\/strong><span data-preserver-spaces=\"true\">. Mostant\u00f3l b\u00e1rmilyen \u00e9telt ehetsz. Mind\u00f6ssze annyit kell tenned, hogy figyeled az m\u00e9rt\u00e9ket, hogy legyen el\u00e9g makr\u00f3d a nap h\u00e1tralev\u0151 r\u00e9sz\u00e9re.<\/span><\/p>&#13;\n&#13;\n<div id=\"block-db728a3d-5491-4e8c-9942-4faa3cf336f2\" class=\"wp-block-spacer block-editor-block-list__block wp-block\" tabindex=\"0\" role=\"group\" aria-label=\"Block: Spacer\" data-block=\"db728a3d-5491-4e8c-9942-4faa3cf336f2\" data-type=\"core\/spacer\" data-title=\"Spacer\"><\/div><\/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\"><p id=\"block-17418b72-b7e9-45c2-9f44-3bedc0f1da1b\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" aria-multiline=\"true\" aria-label=\"Paragraph block\" data-block=\"17418b72-b7e9-45c2-9f44-3bedc0f1da1b\" data-type=\"core\/paragraph\" data-title=\"Paragraph\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Az IIFYM-nek k\u00f6sz\u00f6nhet\u0151en m\u00e1r nem kell f\u00e9lni a k\u00f6z\u00f6ss\u00e9gi esem\u00e9nyekt\u0151l, ahol egy csom\u00f3 olyan \u00e9tel van, ami nem passzol a di\u00e9t\u00e1s \u00e9trendbe. Mint mindannyian tudjuk,<\/span><strong><span data-preserver-spaces=\"true\"> mindig a tiltott gy\u00fcm\u00f6lcs a leg\u00e9desebb<\/span><\/strong><span data-preserver-spaces=\"true\">, \u00edgy nagyon is lehets\u00e9ges, hogy t\u00f6bb\u00e9 nem k\u00eds\u00e9rtenek ilyen v\u00e1gyak. Tanulm\u00e1nyok azt is kimutatt\u00e1k, hogy <\/span><strong><span data-preserver-spaces=\"true\">jobban fogod \u00e9lvezni az \u00e9tkez\u00e9st, ha nem b\u00e1nt ut\u00e1na a lelkiismeret.<\/span><\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p><\/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\"><p id=\"block-06e80c69-8d94-4e0f-8015-38fd5f897d1c\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" aria-multiline=\"true\" aria-label=\"Paragraph block\" data-block=\"06e80c69-8d94-4e0f-8015-38fd5f897d1c\" data-type=\"core\/paragraph\" data-title=\"Paragraph\">\u00c9s ha \u00e9rdekel p\u00e1r tipp, hogyan nassolhatsz okosan, akkor vess egy pillant\u00e1st a cikk\u00fcnkre: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/7-tipp-hogyan-egyel-amit-szeretsz-de-ne-hizz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"7 Tips on How to Snack and Not Gain Weight. (opens in a new tab)\"><strong>7 tipp hogyan egy\u00e9l, amit szeretsz, de ne h\u00edzz<\/strong>.<\/a><\/p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-79df613e-c73a-48e4-bc12-dee2f93e11e2\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-24T090340.015-2-1124x827.jpg\" alt=\"Hogyan ker\u00fclhet\u0151 el a t\u00falev\u00e9s az IIFYM-mel\" style=\"width:843px;height:620px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-fd3c2323-6d47-450d-896a-c983bc8e6580\">4. Seg\u00edthet az \u00e9tkez\u00e9si zavarok lek\u00fczd\u00e9s\u00e9ben<\/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\"><p id=\"block-180d7f88-b4e4-40c3-9674-96aadd829bc2\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" aria-multiline=\"true\" aria-label=\"Paragraph block\" data-block=\"180d7f88-b4e4-40c3-9674-96aadd829bc2\" data-type=\"core\/paragraph\" data-title=\"Paragraph\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Az \u00e9tkez\u00e9si zavarokt\u00f3l szenved\u0151 emberekre \u00e1ltal\u00e1ban <\/span><strong><span data-preserver-spaces=\"true\">jellemz\u0151, hogy eg\u00e9szs\u00e9gtelen az \u00e9telekkel val\u00f3 kapcsolatuk<\/span><\/strong><span data-preserver-spaces=\"true\">, p\u00e9ld\u00e1ul f\u00e9lelem att\u00f3l, hogy egy kis mennyis\u00e9g\u0171 eg\u00e9szs\u00e9gtelen \u00e9tel ut\u00e1n is h\u00edzni fognak. Term\u00e9szetesen nem azt pr\u00f3b\u00e1ljuk \u00e1ll\u00edtani, hogy az IIFYM megold\u00e1st jelent az \u00e9tkez\u00e9si zavarokra. Ilyen betegs\u00e9gek eset\u00e9n egy szakemberrel kell az embernek besz\u00e9lni az eg\u00e9szs\u00e9gi \u00e1llapot\u00e1r\u00f3l. <\/span><strong><span data-preserver-spaces=\"true\">Az IIFYM azonban arra is j\u00f3, hogy seg\u00edtsen valakinek r\u00e1j\u00f6nni, hogy semmi sem t\u00f6rt\u00e9nik, ha a szok\u00e1sost\u00f3l elt\u00e9r\u0151 \u00e9teleket is eszik.<\/span><\/strong> <span class=\"tadv-color\">[7]<\/span><\/p><\/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. Ez a megk\u00f6zel\u00edt\u00e9s hossz\u00fa t\u00e1von fenntarthat\u00f3 <\/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=\"Hogyan fogyjunk tart\u00f3san az IIFYM-mel\" class=\"wp-image-209354\" title=\"Hogyan fogyjunk tart\u00f3san az IIFYM-mel\" 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><p id=\"block-7b9a464f-dd17-4a52-9550-1ad59a88c982\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" aria-multiline=\"true\" aria-label=\"Paragraph block\" data-block=\"7b9a464f-dd17-4a52-9550-1ad59a88c982\" data-type=\"core\/paragraph\" data-title=\"Paragraph\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ha a m\u00faltban pr\u00f3b\u00e1lt\u00e1l m\u00e1r fogy\u00f3k\u00far\u00e1zni, <\/span><strong><span data-preserver-spaces=\"true\">hossz\u00fa t\u00e1von fenntarthat\u00f3 volt az eredm\u00e9ny?<\/span><\/strong><span data-preserver-spaces=\"true\"> Val\u00f3sz\u00edn\u0171leg nem; m\u00e1r nem tartod be, \u00e9s m\u00e1s m\u00f3dszert keresel az \u00f6r\u00f6k karcs\u00fas\u00e1gra. Olyan \u00e9trendet tal\u00e1lni, amely <\/span><strong><span data-preserver-spaces=\"true\">tiltja a kedvenc \u00e9teleid fogyaszt\u00e1s\u00e1t nem hossz\u00fa t\u00e1v\u00fa megold\u00e1s.<\/span><\/strong><span data-preserver-spaces=\"true\"> \u00c9s ha fogyni kezdesz azzal a tudattal, hogy ezt csak most kell kib\u00edrni, \u00e9s azut\u00e1n amikor majd lefogyt\u00e1l, v\u00e9gre ehetsz egy szelet tort\u00e1t meg hamburgert, szint\u00e9n nem m\u0171k\u00f6dik.<\/span><\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><p id=\"block-d5fdc891-9b47-4bde-9ecf-77f8f06a7b19\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" aria-multiline=\"true\" aria-label=\"Paragraph block\" data-block=\"d5fdc891-9b47-4bde-9ecf-77f8f06a7b19\" data-type=\"core\/paragraph\" data-title=\"Paragraph\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Term\u00e9szetesen, nem tart\u00f3s ez a megk\u00f6zel\u00edt\u00e9s, \u00e9s ha nem \u00e9red el az \u00e1lom s\u00falyt,<\/span><strong><span data-preserver-spaces=\"true\"> megtapasztalhatod a joj\u00f3 effektust,<\/span><\/strong><span data-preserver-spaces=\"true\"> amikor nem sokkal k\u00e9s\u0151bb visszat\u00e9rnek a kor\u00e1bbi \u00e9tkez\u00e9si szok\u00e1sok. \u00c9s az eredm\u00e9ny? <\/span><strong><span data-preserver-spaces=\"true\">Lehet, hogy nem csak, hogy nem fogysz, hanem p\u00e1r kil\u00f3t m\u00e9g fel is szedsz.<\/span><\/strong><\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><div id=\"block-d5f1f317-1c8e-4291-a294-696b6a93cd56\" class=\"wp-block-group block-editor-block-list__block wp-block has-child-selected\" tabindex=\"0\" role=\"group\" aria-label=\"Block: Group\" data-block=\"d5f1f317-1c8e-4291-a294-696b6a93cd56\" data-type=\"core\/group\" data-title=\"Group\">&#13;\n<div class=\"wp-block-group__inner-container block-editor-block-list__layout\">&#13;\n<div id=\"block-00b5f6d9-8528-4a87-ad55-2339697da216\" class=\"wp-block-columns block-editor-block-list__block wp-block has-child-selected block-editor-block-list__layout\" tabindex=\"0\" role=\"group\" aria-label=\"Block: Columns\" data-block=\"00b5f6d9-8528-4a87-ad55-2339697da216\" data-type=\"core\/columns\" data-title=\"Columns\">&#13;\n<div id=\"block-5ebd74ff-10da-48a9-a63c-6616b75c10fc\" class=\"wp-block-column block-editor-block-list__block wp-block has-child-selected block-core-columns block-editor-block-list__layout\" tabindex=\"0\" role=\"group\" aria-label=\"Block: Column\" data-block=\"5ebd74ff-10da-48a9-a63c-6616b75c10fc\" data-type=\"core\/column\" data-title=\"Column\">&#13;\n<div id=\"block-d5f1f317-1c8e-4291-a294-696b6a93cd56\" class=\"wp-block-group block-editor-block-list__block wp-block has-child-selected\" tabindex=\"0\" role=\"group\" aria-label=\"Block: Group\" data-block=\"d5f1f317-1c8e-4291-a294-696b6a93cd56\" data-type=\"core\/group\" data-title=\"Group\">&#13;\n<div class=\"wp-block-group__inner-container block-editor-block-list__layout\">&#13;\n<div id=\"block-00b5f6d9-8528-4a87-ad55-2339697da216\" class=\"wp-block-columns block-editor-block-list__block wp-block has-child-selected block-editor-block-list__layout\" tabindex=\"0\" role=\"group\" aria-label=\"Block: Columns\" data-block=\"00b5f6d9-8528-4a87-ad55-2339697da216\" data-type=\"core\/columns\" data-title=\"Columns\">&#13;\n<div id=\"block-5ebd74ff-10da-48a9-a63c-6616b75c10fc\" class=\"wp-block-column block-editor-block-list__block wp-block has-child-selected block-core-columns block-editor-block-list__layout\" tabindex=\"0\" role=\"group\" aria-label=\"Block: Column\" data-block=\"5ebd74ff-10da-48a9-a63c-6616b75c10fc\" data-type=\"core\/column\" data-title=\"Column\">&#13;\n<p id=\"block-0e68973c-5093-48cc-86cc-9b0c2832e233\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" aria-multiline=\"true\" aria-label=\"Paragraph block\" data-block=\"0e68973c-5093-48cc-86cc-9b0c2832e233\" data-type=\"core\/paragraph\" data-title=\"Paragraph\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Az IIFYM-mel <strong>n<\/strong><\/span><strong><span data-preserver-spaces=\"true\">em kell h\u00f3napokat v\u00e1rnod a a tortaev\u00e9sre<\/span><\/strong><span data-preserver-spaces=\"true\">, m\u00e1r az els\u0151 h\u00e9ten be\u00e9p\u00edtheted az \u00e9trendedbe. A szeretteid tal\u00e1n nem is tudj\u00e1k, hogy \u00faj di\u00e9t\u00e1ba kezdt\u00e9l, \u00edgy elker\u00fclheted az \u00e9tkez\u00e9ssel kapcsolatos esetleges megjegyz\u00e9seket, amelyek elvehetik a kedved a fogy\u00f3k\u00far\u00e1t\u00f3l.<\/span><\/p>&#13;\n&#13;\n<\/div>&#13;\n<\/div>&#13;\n<\/div>&#13;\n<\/div>&#13;\n<\/div>&#13;\n<\/div>&#13;\n<\/div>&#13;\n<\/div><\/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=\"Az_IIFYM_5_hatranya\"><\/span>Az IIFYM 5 h\u00e1tr\u00e1nya<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. Al\u00e1rendelheted magad a kal\u00f3ri\u00e1knak<\/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\">Term\u00e9szetesen egy\u00e1ltal\u00e1n nem rossz dolog tudni, hogy mit tartalmaz az \u00e9tel. Ha maximalista vagy, k\u00f6nnyen el\u0151fordulhat, hogy elkezded t\u00falgondolni a dolgokat,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">minden kal\u00f3ri\u00e1t \u00e9s egy adott makrot\u00e1panyag minden grammj\u00e1t,<\/span><\/strong><span data-preserver-spaces=\"true\"> csak hogy passzoljanak a makr\u00f3k. De val\u00f3ban sz\u00fcks\u00e9ges pontosan 83 gramm alm\u00e1t enni \u00e9s a t\u00f6bbit kidobni? Ugyan\u00edgy, id\u0151vel megtanulod azt is, hogy az egyes \u00e9telek mennyit tartalmaznak. Egyesek hasznosnak tal\u00e1lhatj\u00e1k ezeket az \u00e9rt\u00e9keket, de ha azt gondolod, hogy a sz\u00e1mok rabszolg\u00e1j\u00e1v\u00e1 v\u00e1lsz, ami a v\u00e9g\u00e9n t\u00f6bbet \u00e1rt, mint haszn\u00e1l, az IIFYM val\u00f3sz\u00edn\u0171leg nem neked val\u00f3.<\/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\">Val\u00f3sz\u00edn\u0171leg hossz\u00fa id\u0151 lesz, ha m\u00e9g az elej\u00e9n vagy,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">tal\u00e1n nem fogod \u00e9lvezni a makr\u00f3k sz\u00e1mol\u00e1s\u00e1t, s\u0151t lehet, hogy m\u00e9g ideges\u00edteni is fog. <\/span><\/strong><span data-preserver-spaces=\"true\">Term\u00e9szetesen \u00e9rdemes tudni, hogy a h\u00fas tartalmaz feh\u00e9rj\u00e9t, de nem kell azon agg\u00f3dni, hogy mennyit. Ha nem szereted a kal\u00f3ri\u00e1kat sz\u00e1molgatni \u00e9s m\u00e1r a gondolatt\u00f3l is rosszul \u00e9rzed magad, sok m\u00e1s <\/span><strong><span data-preserver-spaces=\"true\">hat\u00e9kony fogy\u00f3k\u00far\u00e1s m\u00f3dszer<\/span><\/strong><strong>&nbsp;<\/strong><strong><span data-preserver-spaces=\"true\">van,<\/span><u><span data-preserver-spaces=\"true\">&nbsp;<\/span><\/u><span data-preserver-spaces=\"true\">amikkel nem kell a sz\u00e1mokon stresszelned<\/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. Fenn\u00e1ll egy \u00e9tkez\u00e9si zavar kialakul\u00e1s\u00e1nak vesz\u00e9lye<\/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\">Ez a pont szorosan kapcsol\u00f3dik az el\u0151z\u0151h\u00f6z. Mint m\u00e1r eml\u00edtett\u00fck, az \u00e9remnek k\u00e9t oldala van. Vannak, akiket az IIFYM megtan\u00edthat arra, hogy olyan \u00e9teleket egyenek, amit\u0151l kor\u00e1bban f\u00e9ltek,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">m\u00e1sok sz\u00e1m\u00e1ra a makrot\u00e1panyagok \u00e9s kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa egy \u00faj r\u00f6geszm\u00e9v\u00e9 v\u00e1lhat, ami eg\u00e9szs\u00e9gtelen kapcsolathoz vezet az \u00e9tellel.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Az t\u00e1panyagok fitneszalkalmaz\u00e1sokban val\u00f3 vezet\u00e9se \u00e9s az \u00e9tkez\u00e9si zavarok kialakul\u00e1sa k\u00f6z\u00f6tti kapcsolat tudom\u00e1nyos meger\u0151s\u00edt\u00e9st is nyert. Egy m\u00e1sik vizsg\u00e1lat azt \u00e1llap\u00edtotta meg, hogy az \u00e9tkez\u00e9si zavarokkal k\u00fczd\u0151 megk\u00e9rdezett n\u0151k 73% -a \u00fagy v\u00e9lte, hogy <\/span><strong><span data-preserver-spaces=\"true\">a makr\u00f3k sz\u00e1m\u00edt\u00e1sa hozz\u00e1j\u00e1rult a betegs\u00e9g kialakul\u00e1s\u00e1hoz.<\/span><\/strong>&nbsp;<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 decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1124412188-1124x749.jpg\" alt=\"Milyen kapcsolat van az \u00e9tkez\u00e9si zavarok (PPP) \u00e9s az IIFYM k\u00f6z\u00f6tt?\" style=\"width:843px;height:562px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-9a704d55-f2c6-4cf9-984b-bdb056b5e58a\">3. Az \u00e9telek s\u00faly\u00e1nak becsl\u00e9se lass\u00edthatja a halad\u00e1st<\/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=\"Hogyan fogyjunk a kal\u00f3ri\u00e1k sz\u00e1ml\u00e1l\u00e1s\u00e1val\" class=\"wp-image-209397\" title=\"Hogyan fogyjunk a kal\u00f3ri\u00e1k sz\u00e1ml\u00e1l\u00e1s\u00e1val\" 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\">Ha t\u00f6bbnyire otthon eszel, \u00e9s az IIFYM \u00e9trendet tartod, \u00e1ll\u00edtsd \u00f6ssze a saj\u00e1t \u00e9teledet, ez\u00e1ltal&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">sokkal k\u00f6nnyebb mindent kisz\u00e1m\u00edtani.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Azonban ez probl\u00e9m\u00e1t is jelenthet, amikor \u00e9pphogy elkezded az IIFYM di\u00e9t\u00e1t, de m\u00e9g mindig nem akarod elengedni, p\u00e9ld\u00e1ul azt, hogy naponta \u00e9tteremben eb\u00e9delj. Persze, \u00fagy is lehet fogyni, ha ott eszel, de legy\u00fcnk \u0151szint\u00e9k,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">az IIFYM elej\u00e9n val\u00f3ban meg tudod tippelni, hogy h\u00e1ny gramm rizs, h\u00fas \u00e9s sz\u00f3sz van egy \u00e9tteremben a t\u00e1ny\u00e9rodon?<\/span><\/strong> <span data-preserver-spaces=\"true\">&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Pr\u00f3b\u00e1lj meg otthon direkt gyakorolni: k\u00e9rj meg valakit, hogy adjon neked egy adag \u00e9telt, majd becs\u00fcld meg, hogy mennyi van a t\u00e1ny\u00e9ron. Meg fogsz lep\u0151dni, hogy<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;a becs\u00fclt \u00e9rt\u00e9k t\u00f6bb sz\u00e1z gramm k\u00fcl\u00f6nbs\u00e9g is lehet a val\u00f3s\u00e1ghoz k\u00e9pest<\/span><\/strong><span data-preserver-spaces=\"true\">, \u00e9s ez nagyon rossz hat\u00e1ssal lesz a napi kal\u00f3riabeviteledre.<\/span> <span data-preserver-spaces=\"true\">&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Term\u00e9szetesen vihetsz magaddal m\u00e9rleget az \u00e9tterembe, \u00e9s lem\u00e9rheted az \u00e9telt, de ez a megk\u00f6zel\u00edt\u00e9s <strong><span data-preserver-spaces=\"true\">biztosan nem vezet eg\u00e9szs\u00e9ges kapcsolathoz az \u00e9tellel,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;ez\u00e9rt ezt m\u00e1r a t\u00falz\u00e1s kateg\u00f3ri\u00e1ba sorold. Ez&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">csak a sportol\u00f3k sz\u00e1m\u00e1ra fontos, k\u00f6zvetlen\u00fcl a versenyek el\u0151tt<\/span><\/strong><span data-preserver-spaces=\"true\">, de \u0151k val\u00f3sz\u00edn\u0171leg nem is \u00e9ttermekben vacsor\u00e1znak ilyenkor, ahol nem tudj\u00e1k 100% -osan ellen\u0151rizni, mit is esznek meg.&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p id=\"block-efbbbc18-7cc9-4f3d-b915-21bbfc140ebd\">Teh\u00e1t, ha te m\u00e1r az IIFYM kezdet\u00e9t\u0151l \u00e9tterembe szeretn\u00e9l j\u00e1rni, pr\u00f3b\u00e1lj meg olyan helyet v\u00e1lasztani, ahol felt\u00fcntetik az \u00e9telek s\u00faly\u00e1t az \u00e9tlapon, ami megk\u00f6nny\u00edti az adag becsl\u00e9s\u00e9t. Egy m\u00e1sik lehet\u0151s\u00e9g, ha <strong><span data-preserver-spaces=\"true\">otthonra rendelsz \u00e9telt, ahol \u00fagy lehet enni, hogy nem \u0151rj\u00edt meg a m\u00e9rleg haszn\u00e1lata,<\/span><\/strong><span data-preserver-spaces=\"true\"> \u00e9s meghagyhatod egy csal\u00e1dtagodnak a marad\u00e9kot, ami jelent\u0151sen meghaladn\u00e1 a makr\u00f3k bevitel\u00e9t. Az energiam\u00e9rleg sajnos k\u00f6ny\u00f6rtelen. \u00c9s csak mert nem vezetted fel az \u00e9tellel kapcsolatos adatokat az alkalmaz\u00e1sba, nem jelenti azt, hogy nem etted meg. Gondold v\u00e9gig, \u00e9s pr\u00f3b\u00e1lj a lehet\u0151 legpontosabb lenni<\/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. Vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok hi\u00e1nya<\/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\">Egy dolog az IIFYM sz\u00e1m\u00e1ra l\u00e9tfontoss\u00e1g\u00fa makrot\u00e1panyagokra t\u00e1maszkodni. <\/span><strong><span data-preserver-spaces=\"true\">De ne feledkezz\u00fcnk meg azokr\u00f3l a fontos mikrot\u00e1panyagokr\u00f3l sem, amelyek hossz\u00fa t\u00e1v\u00fa hi\u00e1nya negat\u00edv hat\u00e1ssal lehet a szervezetre.<\/span><\/strong><span data-preserver-spaces=\"true\"> Kutat\u00e1sok szerint a modern \u00e9trendekben gyakran el\u0151fordul, hogy vannak, akik bizonyos vitaminok vagy \u00e1sv\u00e1nyi anyagok hi\u00e1ny\u00e1val k\u00fczdenek. Ez\u00e9rt nagyon val\u00f3sz\u00edn\u0171, hogy ez a hi\u00e1ny m\u00e9g olyan emberekn\u00e9l fordulhat el\u0151, akik nem <\/span><strong><span data-preserver-spaces=\"true\">gondoskodnak elegend\u0151 gy\u00fcm\u00f6lcs- \u00e9s z\u00f6lds\u00e9gbevitelr\u0151l, \u00e9s csak a kal\u00f3ri\u00e1kkal foglalkoznak.<\/span><\/strong><strong>&nbsp;<\/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\">Az IIFYM-et k\u00f6vet\u0151 emberek mikrot\u00e1panyag-hi\u00e1ny\u00e1nak elemz\u00e9s\u00e9re m\u00e9g nem v\u00e9geztek kutat\u00e1st. Fontos azonban megeml\u00edteni, hogy<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;ennek az \u00e9trendnek sz\u00e1mtalan megk\u00f6zel\u00edt\u00e9si m\u00f3dja van.<\/span><\/strong><span data-preserver-spaces=\"true\"> Ha t\u00f6bbnyire rossz min\u0151s\u00e9g\u0171 \u00e9lelmiszerrel l\u00e1tod el a szervezeted, akkor fenn\u00e1ll a vitamin- vagy t\u00e1panyaghi\u00e1ny kock\u00e1zata. Ez az IIFYM mellett az<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;\u00fagynevezett 80\/20 szab\u00e1ly<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;betart\u00e1s\u00e1val kezelhet\u0151. Ez azt jelenti, hogy&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">a napi kal\u00f3riabevitelnek k\u00f6r\u00fclbel\u00fcl 80% -a a fent eml\u00edtett min\u0151s\u00e9gi \u00e9telekb\u0151l kell sz\u00e1rmazzon, a fennmarad\u00f3 20% pedig olyan finoms\u00e1gokb\u00f3l, amelyek \u00f6r\u00f6met okoznak a lelkednek,<\/span><\/strong><span data-preserver-spaces=\"true\"> p\u00e9ld\u00e1ul \u00e9dess\u00e9gek, gyors\u00e9telek stb.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\" id=\"block-d20e95ea-7f99-4cde-862d-4e10d56ca0ee\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/MG_6251jj-1124x750.jpeg\" alt=\"A vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok hi\u00e1nya fogy\u00f3k\u00fara alatt\" style=\"width:843px;height:563px\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-9cdbc347-36ae-4e1a-9cd9-21ffe58a6fe7\">5. Nem figyelsz oda az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9gi \u00e1llapotodra<\/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\">Ha van b\u00e1rmilyen betegs\u00e9ged, ne feledd, hogy<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;az IIFYM ezeket nem veszi figyelembe.<\/span><\/strong><span data-preserver-spaces=\"true\"> P\u00e9ld\u00e1ul \u00e9rz\u00e9keny vagy valamire \u00e9s emiatt ker\u00fcln\u00f6d kell valamilyen \u00e9telt? Esetleg veseprobl\u00e9m\u00e1id vannak, vagy cukorbetegs\u00e9gben szenvedsz? Akkor el kell gondolkodnod azon, hogy az IIFYM-et akarod-e k\u00f6vetni. Term\u00e9szetesen <\/span><strong><span data-preserver-spaces=\"true\">lehets\u00e9ges ezt a di\u00e9t\u00e1t bizonyos korl\u00e1toz\u00e1sokkal kombin\u00e1lni,<\/span><\/strong><span data-preserver-spaces=\"true\"> \u00e9s sz\u00fcks\u00e9ges kiv\u00e1logatni azokat az \u00e9teleket, amelyeket bele lehet foglalni az \u00e9trendedbe. Azonban az a legjobb, ha<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;konzult\u00e1lsz az orvosoddal&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">arr\u00f3l, hogy illeszkednek-e az IIFYM szab\u00e1lyai az eg\u00e9szs\u00e9g\u00fcgyi \u00e9trendedhez.<\/span><strong>&nbsp;<\/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-29be182d-c261-47b1-9a25-e7d184994045\"><span class=\"ez-toc-section\" id=\"A_helyes_es_a_helytelen_IIFYM_koncepcio_osszehasonlitasa\"><\/span>A helyes \u00e9s a helytelen IIFYM koncepci\u00f3 \u00f6sszehasonl\u00edt\u00e1sa<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\">A fenti inform\u00e1ci\u00f3k alapj\u00e1n m\u00e1r bizony\u00e1ra van egy elk\u00e9pzel\u00e9sed arr\u00f3l, hogyan haladj el\u0151re, hogy az IIFYM <\/span><strong><span data-preserver-spaces=\"true\">els\u0151sorban eg\u00e9szs\u00e9ges, hat\u00e9kony \u00e9s tart\u00f3s \u00e9tkez\u00e9si m\u00f3d legyen a sz\u00e1modra.<\/span><\/strong><span data-preserver-spaces=\"true\"> Az\u00e9rt, hogy m\u00e9g \u00e9rthet\u0151bb \u00e9s vil\u00e1gosabb legyen, mutatunk egy j\u00f3 \u00e9s egy rossz p\u00e9ld\u00e1t is az IIFYM di\u00e9ta k\u00f6vet\u00e9s\u00e9re.<\/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\">Vegy\u00fcnk&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">p\u00e9ld\u00e1ul k\u00e9t n\u0151t<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;(legyen S\u00e1ra \u00e9s \u00c9va),&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">akik mindketten 22 \u00e9vesek, 170 cm magasak, 70 kg s\u00faly\u00faak, szeretn\u00e9nek lefogyni, \u00fcl\u0151munk\u00e1t, \u00e9s heti 2 \u00f3ra komolyabb k\u00f6redz\u00e9st v\u00e9geznek.<\/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>A<span data-preserver-spaces=\"true\">&nbsp;javasolt napi kal\u00f3riabevitel a fogy\u00e1shoz a <\/span><\/strong>makrot\u00e1panyag kalkul\u00e1tor szerint<strong><span data-preserver-spaces=\"true\"> a k\u00f6vetkez\u0151: 1826 kcal, sz\u00e9nhidr\u00e1t: 223 g, feh\u00e9rje: 119 g, zs\u00edr: 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\">A j\u00f3 p\u00e9lda hozz\u00e1\u00e1ll\u00e1s S\u00e1ra eset\u00e9ben<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span data-preserver-spaces=\"true\">S\u00e1ra tudja, hogy&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">a test\u00e9nek min\u0151s\u00e9gi t\u00e1panyagokra van sz\u00fcks\u00e9ge<\/span><\/strong><span data-preserver-spaces=\"true\">, ez\u00e9rt \u00fagy d\u00f6nt\u00f6tt, hogy ragaszkodik a 80\/20 szab\u00e1lyhoz az IIFYM mellett. Ez azt jelenti, hogy napi bevitel\u00e9b\u0151l mintegy 370 kcal-t (20%) olyan finoms\u00e1gokra sp\u00f3rol, amelyek t\u00e1panyagban kev\u00e9sb\u00e9 gazdagok \u00e9s kev\u00e9sb\u00e9 j\u00f3t\u00e9kony hat\u00e1s\u00faak.<\/span><\/li>\n\n\n\n<li>Mivel \u0151 fagyi im\u00e1d\u00f3, \u00fagy d\u00f6nt, hogy ezeket a kal\u00f3ri\u00e1kat feh\u00e9r csokis Magnumra tartogatja, amely 259 kcal-t tartalmaz.<\/li>\n\n\n\n<li>M\u00e9g mindig van 111 kcal-ja, az \u00edzlel\u0151bimb\u00f3i boldog\u00edt\u00e1s\u00e1ra, \u00edgy kieg\u00e9sz\u00edti az eb\u00e9dj\u00e9t azzal a tart\u00e1rm\u00e1rt\u00e1ssal, amit \u00fagy szeret (konkr\u00e9tan 25 ml-rel, ami 100 kcal-nak felel meg).<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Igyekszik gondoskodni arr\u00f3l, hogy a t\u00f6bbi \u00e9tel min\u0151s\u00e9gi alapanyagokb\u00f3l \u00e1lljon.<\/span><\/strong><\/li>\n\n\n\n<li>Reggelire \u00e1ltal\u00e1ban zabk\u00e1s\u00e1t eszik, ez\u00e9rt be\u00edrja a szok\u00e1sos adagj\u00e1t a kal\u00f3riasz\u00e1ml\u00e1l\u00f3 alkalmaz\u00e1sba.<\/li>\n\n\n\n<li><span data-preserver-spaces=\"true\">Mivel szereti el\u0151re elk\u00e9sz\u00edteni az \u00e9tel\u00e9t, m\u00e1r <\/span><strong><span data-preserver-spaces=\"true\">megvan az eb\u00e9d adagja,<\/span><\/strong><span data-preserver-spaces=\"true\"> \u00e9s azt is be\u00edrta a kal\u00f3riasz\u00e1ml\u00e1l\u00f3 alkalmaz\u00e1sba.<\/span><\/li>\n\n\n\n<li><span data-preserver-spaces=\"true\">Azt m\u00e9g nem d\u00f6nt\u00f6tte el, mit vacsor\u00e1zzon. Azonban el\u0151re tudja, hogy <\/span><strong><span data-preserver-spaces=\"true\">mit tenne a makr\u00f3iba,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;\u00edgy k\u00e9pes lesz egy min\u0151s\u00e9gi, kiegyens\u00falyozott \u00e9tkez\u00e9s betart\u00e1s\u00e1ra.<\/span><\/li>\n\n\n\n<li><span data-preserver-spaces=\"true\">A vacsora elk\u00e9sz\u00edt\u00e9se el\u0151tt \u00f6ssze\u00edrja az \u00e1ltala haszn\u00e1lt egyes \u00f6sszetev\u0151ket,<\/span><strong><span data-preserver-spaces=\"true\"> \u00e9s kisz\u00e1m\u00edtja a s\u00falyukat, hogy p\u00f3tolja a sz\u00fcks\u00e9ges makrot\u00e1panyagokat.<\/span><\/strong><\/li>\n\n\n\n<li>A nap v\u00e9g\u00e9ig elfogyaszt legal\u00e1bb k\u00e9t gy\u00fcm\u00f6lcs\u00f6t \u00e9s 600 g k\u00fcl\u00f6nb\u00f6z\u0151 sz\u00edn\u0171 <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9get <\/a>a sz\u00fcks\u00e9ges mikrot\u00e1panyagok bevitel\u00e9hez. <strong><span data-preserver-spaces=\"true\">Ennek k\u00f6sz\u00f6nhet\u0151en 31 gramm rostot tud megenni. Ez megfelel a n\u0151k sz\u00e1m\u00e1ra aj\u00e1nlott bevitelnek, ami legal\u00e1bb 25 g kell legyen.&nbsp;<\/span><\/strong><span style=\"color: #ff6600;\" class=\"tadv-color\">[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\">A rossz p\u00e9lda \u00c9va eset\u00e9ben<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c9va \u00fagy d\u00f6nt\u00f6tt, ragaszkodik ahhoz a mott\u00f3hoz, hogy szabad olyat enni, ami belef\u00e9r a makr\u00f3kba.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Nem szeret tervezni,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;ez\u00e9rt nem tervezi meg el\u0151re, hogy mi legyen a t\u00e1ny\u00e9rj\u00e1n, azt eszik, amit szeretne.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Nem foglalkozott a reggelivel, nassol\u00e1ssal \u00e9s eb\u00e9ddel.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Azt\u00e1n d\u00e9lut\u00e1n fogott egy zacsk\u00f3 gumimacit, \u00e9s csak azut\u00e1n d\u00f6nt\u00f6tt \u00fagy, hogy felvezet mindent a makro t\u00e1bl\u00e1zatba.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Teljesen elborzadt, mikor megtudta, hogy mennyi makr\u00f3t kell m\u00e9g elfogyasztania.<\/span><\/strong><span data-preserver-spaces=\"true\"> Gyorsan megevett egy eg\u00e9sz csomag t\u00far\u00f3t, hogy el\u00e9g feh\u00e9rj\u00e9t kapjon.<\/span><\/li>\n\n\n\n<li><span data-preserver-spaces=\"true\">Vacsor\u00e1ra<strong>&nbsp;<\/strong>egy kis protein turmixot evett 8 gramm <\/span><a href=\"https:\/\/gymbeam.hu\/kesudio-natural.html\" target=\"_blank\" aria-label=\"kesudi\u00f3val, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">kesudi\u00f3val<\/span>,<\/a>&nbsp;a<span data-preserver-spaces=\"true\">zt\u00e1n&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">hasf\u00e1j\u00e1ssal \u00e9s er\u0151s \u00e9hs\u00e9ggel fek\u00fcdt le.<\/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=\"Kesudi\u00f3 fogyaszt\u00e1sa fogy\u00f3k\u00fara k\u00f6zben\" class=\"wp-image-209427\" title=\"Kesudi\u00f3 fogyaszt\u00e1sa fogy\u00f3k\u00fara k\u00f6zben\" 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\">Hogy n\u00e9zett ki v\u00e9g\u00fcl az \u00e9trendj\u00fck?<\/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>S\u00e1ra \u00e9trendje<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Minden \u00f6sszetev\u0151 nyersen van felt\u00fcntetve.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Reggeli:<\/span><\/strong><span data-preserver-spaces=\"true\"> Zabk\u00e1sa (40 g), f\u00e9lzs\u00edros tej (150 ml), ban\u00e1n (90 g), Skyr 0,1% zs\u00edr &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">397 kcal, 29 g feh\u00e9rje, 59 g sz\u00e9nhidr\u00e1t, 5 g zs\u00edr.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Eb\u00e9d:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\"><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">Csirkemell <\/a>(150 g) burgony\u00e1val (200 g), brokkolival (300 g), toj\u00e1ssal (63 g), tart\u00e1rm\u00e1rt\u00e1ssal (25 ml) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">640 kcal, 57 g feh\u00e9rje, 58 g sz\u00e9nhidr\u00e1t, 20 g zs\u00edr.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Uzsonna:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">feh\u00e9r csokis Magnum (86 g-os), alma (100 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">307 kcal, 3 g feh\u00e9rje, 40 g sz\u00e9nhidr\u00e1t, 15 g zs\u00edr.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Vacsora:<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp; Semolina t\u00e9szta (80 g), uborka (100 g), paradicsom (100 g), paprika (100 g), f\u00fcst\u00f6lt tofu (100 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">483 kcal, 30 g feh\u00e9rje, 66 g sz\u00e9nhidr\u00e1t, 11 g zs\u00edr.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">\u00d6sszesen: 1827 kcal, 119 g feh\u00e9rje, 223 g sz\u00e9nhidr\u00e1t, 51 g zs\u00edr, 31 g rost.<\/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>\u00c9va \u00e9trendje<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Minden \u00f6sszetev\u0151 nyersen van felt\u00fcntetve.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Reggeli:<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Nesquik gabonapehely (50 g), csokol\u00e1d\u00e9feh\u00e9rje (30 g), f\u00e9lzs\u00edros tej (200 ml) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">390 kcal, 34 g feh\u00e9rje, 50 g sz\u00e9nhidr\u00e1t, 6 g zs\u00edr.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">T\u00edz\u00f3rai:<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Snickers szelet (50 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">248 kcal, 4 g feh\u00e9rje, 31 g sz\u00e9nhidr\u00e1t, 12 g zs\u00edr.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Eb\u00e9d: KFC-s&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Twister (226 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">551 kcal, 25 g feh\u00e9rje, 52 g sz\u00e9nhidr\u00e1t, 27 g zs\u00edr.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Uzsonna<\/span><\/strong><span data-preserver-spaces=\"true\"> \u2013 alacsony zs\u00edrtartalm\u00fa t\u00far\u00f3 (250 g), gumicukor (100 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">505 kcal, 37 g feh\u00e9rje, 87 g sz\u00e9nhidr\u00e1t, 1 g zs\u00edr.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Vacsora<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;\u2013 csokis feh\u00e9rje (25 g), <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/kesudio\/\" class=\"ek-link\">kesudi\u00f3<\/a> (8 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">145 kcal, 21 g feh\u00e9rje, 4 g sz\u00e9nhidr\u00e1t, 5 g zs\u00edr.<\/span><\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">\u00d6sszesen: 1839 kcal, 121 g feh\u00e9rje, 224 g sz\u00e9nhidr\u00e1t, 51 g zs\u00edr, 5 g rost.<\/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=\"Hogyan_tervezz_etkezest_az_IIFYM-mel\"><\/span>Hogyan tervezz \u00e9tkez\u00e9st az IIFYM-mel?<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\">Amint azt S\u00e1ra \u00e9s \u00c9va p\u00e9ld\u00e1ja is mutatja, az IIFYM t\u00f6bbf\u00e9lek\u00e9pp is megk\u00f6zel\u00edthet\u0151. De ha odafigyelsz az eg\u00e9szs\u00e9gedre,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">az elej\u00e9t\u0151l fogva tervezd meg a legt\u00f6bb napi \u00e9tkez\u00e9st, hogy<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">vacsor\u00e1ra elegend\u0151 kal\u00f3ri\u00e1t fogyaszthass (nem \u00fagy, mint \u00c9va), \u00e9s elegend\u0151 rostot \u00e9s mikrot\u00e1panyagot juttass be. <\/span><\/strong><span data-preserver-spaces=\"true\">Hossz\u00fa t\u00e1von egy ilyen \u00e9trend nem lenne fenntarthat\u00f3 a sz\u00e1modra &#8211; vagy este enn\u00e9l, t\u00fall\u00e9pn\u00e9d a makr\u00f3kat, \u00e9s \u00edgy csak t\u00e1volodn\u00e1l az \u00e1lom s\u00falyt\u00f3l, vagy pedig \u00e9hezn\u00e9l. De bizony\u00e1ra nem ezt akarod, sz\u00f3val egy id\u0151 ut\u00e1n val\u00f3sz\u00edn\u0171leg \u00fagyis feladn\u00e1d az IIFYM-et, \u00e9s visszat\u00e9rn\u00e9l a r\u00e9gi \u00e9tkez\u00e9si szok\u00e1saidhoz. Az egyszer\u0171 kezdet \u00e9rdek\u00e9ben pr\u00f3b\u00e1ld meg alkalmazni egyszer\u0171 tippjeinket.<\/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_tipp_az_IIFYM_elkezdesehez\"><\/span>5 tipp az IIFYM elkezd\u00e9s\u00e9hez<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. A makrot\u00e1panyagforr\u00e1sok k\u00f6vet\u00e9se<\/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\">Ha elkezded sz\u00e1molni a kal\u00f3ri\u00e1kat \u00e9s a makrot\u00e1panyagokat, nagyon is lehets\u00e9ges<\/span>,<strong><span data-preserver-spaces=\"true\">&nbsp;hogy m\u00e9g nincs egy \u00e1tfog\u00f3 k\u00e9ped arr\u00f3l, hogy mit is tartalmaznak az egyes \u00e9telek.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Az nem sz\u00e1m\u00edt.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">\u00cdrd le az egyes makrot\u00e1panyagok forr\u00e1sait a cikk\u00fcnk elej\u00e9r\u0151l egy k\u00fcl\u00f6n pap\u00edrra,<\/span><\/strong><span data-preserver-spaces=\"true\"> ami mindig k\u00e9zn\u00e9l lesz. Ezut\u00e1n, amikor az alkalmaz\u00e1s azt mutatja, hogy kev\u00e9s a feh\u00e9rje, p\u00e9ld\u00e1ul, csak annyit kell tenned, hogy elolvasod a list\u00e1t, ellen\u0151rz\u00f6d mi van a h\u0171t\u0151ben, \u00e9s <\/span><strong><span data-preserver-spaces=\"true\">azonnal k\u00f6nnyebb lesz a tervezett \u00e9tel elk\u00e9sz\u00edt\u00e9se.<\/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. Legal\u00e1bb p\u00e1r \u00e9tkez\u00e9st tervezz el\u0151re<\/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\">Ha elkezded az IIFYM-et,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">val\u00f3sz\u00edn\u0171leg m\u00e9g nem tudod megbecs\u00fclni az adagok m\u00e9ret\u00e9t.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Annak \u00e9rdek\u00e9ben, hogy minden elegend\u0151 legyen , jobb, ha el\u0151re megtervezed mit fogsz enni. Ha tudod, hogy naponta 4-szer eszel,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">legal\u00e1bb az eb\u00e9det \u00e9s vacsor\u00e1t elk\u00e9sz\u00edtheted el\u0151re.<\/span><\/strong><span data-preserver-spaces=\"true\"> Amikor reggel felkelsz, d\u00f6ntsd el, hogy mit fogsz enni, \u00edrd be az \u00e9telt az alkalmaz\u00e1sban, \u00e9s <\/span><strong><span data-preserver-spaces=\"true\">a marad\u00e9k makrot\u00e1panyag egy snack-re vagy m\u00e1s kedvenc \u00e9telre marad.<\/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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1124x749.jpg\" alt=\"Tanuld meg megtervezni az \u00e9tkez\u00e9seket az IIFYM \u00e9trendben\" class=\"wp-image-209447\" style=\"width:843px;height:562px\" title=\"Tanuld meg megtervezni az \u00e9tkez\u00e9seket az IIFYM \u00e9trendben\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"block-cbbe029a-2014-4c84-b49c-8ff85ed0cb12\">3. Szem\u00e9lyre szabott \u00e9lelmiszer adatb\u00e1zis l\u00e9trehoz\u00e1sa<\/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\">Azt hiszem, a legt\u00f6bben nem vari\u00e1lj\u00e1k a reggelit az \u00e9v minden egyes napj\u00e1n. Val\u00f3sz\u00edn\u0171leg van&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">n\u00e9h\u00e1ny kedvenc reggelid, amit h\u00e9t k\u00f6zben k\u00e9sz\u00edtesz<\/span><\/strong><span data-preserver-spaces=\"true\">. S\u0151t, tal\u00e1n eb\u00e9dre \u00e9s vacsor\u00e1ra is azt eszed. Ha igen, egyszer\u0171s\u00edtheted a teljes nyilv\u00e1ntart\u00e1si folyamatot <\/span><strong><span data-preserver-spaces=\"true\">azzal, hogy elmented a kedvenc \u00e9teleid list\u00e1j\u00e1t.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Ennek k\u00f6sz\u00f6nhet\u0151en&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">v\u00e9g\u00fcl lesz egy saj\u00e1t \u00e9teladatb\u00e1zisod<\/span><\/strong><span data-preserver-spaces=\"true\">, amely nagyban leegyszer\u0171s\u00edti az eg\u00e9sz folyamatot. Azt\u00e1n mindig csak be\u00e1ll\u00edtod a nyers hozz\u00e1val\u00f3k s\u00faly\u00e1t, amit aznap ett\u00e9l, \u00e9s k\u00e9sz. Nem nagy dolog.<\/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. Otthon n\u00e9zd meg az \u00e9ttermi \u00e9tlapot<\/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\">Ha tudod, hogy a bar\u00e1taiddal fogsz eb\u00e9delni, n\u00e9zd&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">meg m\u00e1r otthon az \u00e9tlapot.<\/span><\/strong><span data-preserver-spaces=\"true\"> A legt\u00f6bb \u00e9tterem jelzi az <strong>adagok <\/strong><\/span><strong><span data-preserver-spaces=\"true\">s\u00faly\u00e1t<\/span><\/strong><span data-preserver-spaces=\"true\">, aminek k\u00f6sz\u00f6nhet\u0151en k\u00f6nnyebben be\u00edrhatod a t\u00e1bl\u00e1zatokba. Gondold v\u00e9gig, milyen \u00e9telt ett\u00e9l ma az \u00e9tteremben, \u00e9s&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">igaz\u00edtsd hozz\u00e1 a t\u00f6bbi fog\u00e1st is.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Tudod, p\u00e9ld\u00e1ul, hogy spagetti Aglio olio lesz eb\u00e9dre? Szuper, de ne feledd, hogy ez az \u00e9tel nem&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">tartalmaz sok feh\u00e9rj\u00e9t.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Ez\u00e9rt egy m\u00e1sik \u00e9tkez\u00e9skor ki kell kieg\u00e9sz\u00edteni azt.&nbsp;<\/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. Ne pr\u00f3b\u00e1lj minden\u00e1ron pontos lenni<\/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=\"Hogyan egy\u00e9l hamburgert az IIFYM-mel \u00fagy, hogy ne h\u00edzz t\u0151le\" class=\"wp-image-209509\" title=\"Hogyan egy\u00e9l hamburgert az IIFYM-mel \u00fagy, hogy ne h\u00edzz t\u0151le\" 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\">Az eredm\u00e9nyek el\u00e9r\u00e9s\u00e9hez&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">be kell tartanod a makr\u00f3kat<\/span><\/strong><span data-preserver-spaces=\"true\">, ez nem is k\u00e9rd\u00e9s. De ha havonta egyszer buliba m\u00e9sz,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">nem kell magaddal vinned a konyhai m\u00e9rleget \u00e9s a fogy\u00f3k\u00far\u00e1s \u00e9teleket. <\/span><\/strong><span data-preserver-spaces=\"true\">Az \u00e9let nem err\u0151l sz\u00f3l. Ha tudod, hogy a k\u00f6zelj\u00f6v\u0151ben csal\u00e1di \u00f6sszej\u00f6vetel lesz,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">pr\u00f3b\u00e1lj arra gondolni, hogy milyen \u00e9telek\u00e9rt szokt\u00e1l a leggyakrabban ny\u00falni az asztalon.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">S\u00fctem\u00e9nyt, sonk\u00e1t \u00e9s z\u00f6lds\u00e9get szokt\u00e1l enni? Ezut\u00e1n pr\u00f3b\u00e1ld meg megbecs\u00fclni a hozz\u00e1vet\u0151leges mennyis\u00e9get, \u00edrd le, \u00e9s m\u00e1r nem is kell t\u00f6bbet agg\u00f3dnod, <\/span><strong><span data-preserver-spaces=\"true\">tekints r\u00e1 \u00fagy, mint egy szok\u00e1sos napodra.<\/span><\/strong> <span data-preserver-spaces=\"true\">&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te ink\u00e1bb egy \u00e9dessz\u00e1j\u00fa vagy,&nbsp;<strong><span data-preserver-spaces=\"true\">\u00e9s tudod, hogy nem tudsz ellen\u00e1llni a csokis finoms\u00e1goknak az asztalon?<\/span><\/strong><span data-preserver-spaces=\"true\"> Rendben, csak fel kell k\u00e9sz\u00fcln\u00f6d erre. A zsemle \u00e9s a desszert \u00e1ltal\u00e1ban<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;sz\u00e9nhidr\u00e1tokban \u00e9s zs\u00edrban gazdag.<\/span><\/strong><span data-preserver-spaces=\"true\"> Teh\u00e1t az \u00f6sszej\u00f6vetel el\u0151tt \u00e9s ut\u00e1n \u00f6sszpontos\u00edts a sz\u00fcks\u00e9ges feh\u00e9rj\u00e9k \u00e9s kal\u00f3ri\u00e1k p\u00f3tl\u00e1s\u00e1ra, \u00e9s <\/span><strong><span data-preserver-spaces=\"true\">\u201etartogasd\u201d a zs\u00edrokat \u00e9s a sz\u00e9nhidr\u00e1tokat az \u00fcnnepl\u00e9sre.<\/span><\/strong><span data-preserver-spaces=\"true\"> Ezut\u00e1n megpr\u00f3b\u00e1lhatod megbecs\u00fclni az elfogyasztott mennyis\u00e9get, \u00e9s be\u00edrhatod az alkalmaz\u00e1sba. Ahogy id\u0151vel egyre jobban megismered ezt a di\u00e9t\u00e1t, ez is egyre pontosabb lesz. \u00c9s ha havonta egyszer egy kicsit t\u00fall\u00e9ped a makr\u00f3kat a buliban, nincs semmi gond, <\/span><strong><span data-preserver-spaces=\"true\">ne stresszelj, nem fogsz felszedni egy kil\u00f3 zs\u00edrt.<\/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=\"Mit_jegyezz_meg\"><\/span>   Mit jegyezz meg?<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\">Az IIFYM egy meglehet\u0151sen saj\u00e1tos \u00e9tkez\u00e9si st\u00edlus, amely hat\u00e1rozottan nem val\u00f3 mindenkinek.<\/span><\/strong><span data-preserver-spaces=\"true\"> Miel\u0151tt elkezden\u00e9d, alaposan meg kell ismerned az egyes makrot\u00e1panyagokat, kal\u00f3riasz\u00e1ml\u00e1l\u00f3 alkalmaz\u00e1sokat, \u00e9s azt is meg kell fontolni, hogy val\u00f3ban ez-e a legjobb megold\u00e1s a sz\u00e1modra. Ha volt m\u00e1r \u00e9tkez\u00e9si zavarod, <\/span><strong><span data-preserver-spaces=\"true\">besz\u00e9lj az IIFYM-r\u0151l a kezel\u0151orvosoddal<\/span><\/strong><span data-preserver-spaces=\"true\"> &#8211; n\u00e9h\u00e1ny ember sz\u00e1m\u00e1ra m\u0171k\u00f6dhet, m\u00edg m\u00e1sok sz\u00e1m\u00e1ra<\/span><strong><span data-preserver-spaces=\"true\"> a kal\u00f3riaszeg\u00e9nys\u00e9g miatt visszat\u00e9rhet a betegs\u00e9g<\/span><\/strong><span data-preserver-spaces=\"true\">. Hasonl\u00f3k\u00e9ppen, nem neked val\u00f3, <\/span><strong><span data-preserver-spaces=\"true\">ha nem szereted a t\u00e1bl\u00e1zatokat,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">sz\u00e1mokat, grafikonokat \u00e9s nem szereted lem\u00e9rni az \u00e9telt.<\/span><\/strong> <span data-preserver-spaces=\"true\">&nbsp;<\/span> <span data-preserver-spaces=\"true\">&nbsp;<\/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-3aaaa4df-da43-4831-96c0-14d32046acf8\">S\u0151t \u00e9ppen ellenkez\u0151leg, IIFYM nagyszer\u0171 v\u00e1laszt\u00e1s lehet azoknak,<strong><span data-preserver-spaces=\"true\">&nbsp;akik fogyni pr\u00f3b\u00e1lnak, ragaszkodnak a szigor\u00fa di\u00e9ta betart\u00e1s\u00e1hoz, szeretnek mindent le\u00edrni,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">\u00e9s szeretik finoms\u00e1gokkal k\u00e9nyeztetni magukat, <\/span><\/strong>amit a legt\u00f6bb di\u00e9ta \u00e1ltal\u00e1ban korl\u00e1toz<span data-preserver-spaces=\"true\">. Ide\u00e1lis esetben, pr\u00f3b\u00e1ld betartani a 80\/20 szab\u00e1lyt, hogy megbizonyosodj arr\u00f3l, hogy a szervezet min\u0151s\u00e9gi t\u00e1panyagokat, \u00e9s nem v\u00e9gzed \u00fagy, mint \u00c9va, aki \u00e9dess\u00e9get eszik, napk\u00f6zben gyorskaj\u00e1t eszik, vacsor\u00e1ra meg csak kev\u00e9s makr\u00f3 marad, amit m\u00e1r csak feh\u00e9rjeturmixban \u00e9s 8 g di\u00f3val juttat be.<\/span> <span data-preserver-spaces=\"true\">&nbsp;<\/span> <span data-preserver-spaces=\"true\">&nbsp;<\/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-efa34b9e-9815-46d5-893b-6fb55cf3d581\">Az IIFYM bej\u00f6n neked? Oszd meg vel\u00fcnk tapasztalataidat hozz\u00e1sz\u00f3l\u00e1sban, \u00e9s oszd meg \u00f6tleteid, hogyan lehet a makr\u00f3k sz\u00e1ml\u00e1l\u00e1s\u00e1t a lehet\u0151 legjobban leegyszer\u0171s\u00edteni.<\/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>Szeretn\u00e9l minden nap \u00e9dess\u00e9get \u00e9s egy\u00e9b finoms\u00e1gokat enni \u00fagy, hogy k\u00f6zben m\u00e9g fogysz is? Ismerd meg az IIFYM var\u00e1zs\u00e1t \u00e9s kezdd el v\u00e9gre \u00e9lvezni fogy\u00e1st.<\/p>\n","protected":false},"author":100,"featured_media":209552,"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":[89],"tags":[7638,7356,6372,6840],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-315794","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hogyan-fogyjunk-le","8":"tag-egeszseges-eletmod","9":"tag-etrend-hu","10":"tag-fogyas","11":"tag-makrotapanyagok","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>Hogyan egy\u00fcnk pizz\u00e1t, \u00e9dess\u00e9get az IIFYM-nek k\u00f6sz\u00f6nhet\u0151en, mik\u00f6zben m\u00e9gis fogyunk? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Szeretn\u00e9l minden nap \u00e9dess\u00e9get \u00e9s egy\u00e9b finoms\u00e1gokat enni \u00fagy, hogy k\u00f6zben m\u00e9g fogysz is? 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