{"id":395110,"date":"2022-10-10T14:41:14","date_gmt":"2022-10-10T12:41:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=395110"},"modified":"2025-04-14T16:52:44","modified_gmt":"2025-04-14T14:52:44","slug":"kako-brzo-smrsavjeti-bez-brojanja-kalorija","status":"publish","type":"post","link":"https:\/\/gymbeam.ba\/blog\/kako-brzo-smrsavjeti-bez-brojanja-kalorija\/","title":{"rendered":"Kako brzo smr\u0161avjeti bez brojanja kalorija"},"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.ba\/blog\/kako-brzo-smrsavjeti-bez-brojanja-kalorija\/#Cajevi_za_mrsavljenje_nece_vas_spasiti_Odgovor_lezi_u_niskom_unosu_energije\" title=\"\u010cajevi za mr\u0161avljenje ne\u0107e vas spasiti. Odgovor le\u017ei u niskom unosu energije.\">\u010cajevi za mr\u0161avljenje ne\u0107e vas spasiti. Odgovor le\u017ei u niskom unosu energije.<\/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.ba\/blog\/kako-brzo-smrsavjeti-bez-brojanja-kalorija\/#Ne_ocekujte_cuda_i_radije_smanjujte_tezinu_polako\" title=\"Ne o\u010dekujte \u010duda i radije smanjujte te\u017einu polako\">Ne o\u010dekujte \u010duda i radije smanjujte te\u017einu polako<\/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.ba\/blog\/kako-brzo-smrsavjeti-bez-brojanja-kalorija\/#9_savjeta_kako_uz_pomoc_hrane_jednostavno_smanjiti_energetski_unos_i_smrsavjeti\" title=\"9 savjeta kako uz pomo\u0107 hrane jednostavno smanjiti energetski unos i smr\u0161avjeti\">9 savjeta kako uz pomo\u0107 hrane jednostavno smanjiti energetski unos i smr\u0161avjeti<\/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.ba\/blog\/kako-brzo-smrsavjeti-bez-brojanja-kalorija\/#Kako_povecati_dnevnu_potrosnju_energije\" title=\"Kako pove\u0107ati dnevnu potro\u0161nju energije?\">Kako pove\u0107ati dnevnu potro\u0161nju energije?<\/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.ba\/blog\/kako-brzo-smrsavjeti-bez-brojanja-kalorija\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Htjeli biste izgubiti nekoliko kilograma, ali vas pla\u0161i pomisao o vaganju, pra\u0107enju i stalnom provjeravanju hrane? Jeste li se umorili prate\u0107i jeste li danas pretjerali s koli\u010dinom masti ili vam nedostaje proteina? Dobra vijest je da ne morate. Vaganje hrane i pra\u0107enje vrijednosti pojedina\u010dnog unosa energije djelotvorno je i u\u010dinkovito, ali nije nu\u017eno.<\/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\"><span class=\"ez-toc-section\" id=\"Cajevi_za_mrsavljenje_nece_vas_spasiti_Odgovor_lezi_u_niskom_unosu_energije\"><\/span>\u010cajevi za mr\u0161avljenje ne\u0107e vas spasiti. Odgovor le\u017ei u niskom unosu energije.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Uspjet \u0107ete smr\u0161avjeti samo ako je va\u0161&nbsp;<strong>energetski unos manji od potro\u0161nje energije.<\/strong> Ne\u0107ete smr\u0161avjeti \u010dudotvornim \u010dajevima ili pijenjem jabu\u010dnog octa, ve\u0107 <strong>smanjenjem koli\u010dine energije koju unosite prehranom&nbsp;i&nbsp;pove\u0107anjem potro\u0161nje energije svakodnevnom tjelovje\u017ebom<\/strong>. Me\u0111utim, ne morate se brinuti da \u0107e koli\u010dina hrane biti izuzetno mala i da \u0107ete umrijeti od gladi. Kvalitetan &nbsp;<strong>redukcijski plan <\/strong>&nbsp;s velikom koli\u010dinom hrane niske energetske vrijednosti mo\u017ee vas iznenaditi neo\u010dekivano velikim porcijama.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.ba\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Nizak unos energije je klju\u010d za gubitak te\u017eine\" class=\"wp-image-381381\" style=\"width:843px;height:563px\" title=\"Nizak unos energije je klju\u010d za gubitak te\u017eine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n<p><strong>Prije nego \u0161to po\u010dnemo, moramo odgovoriti na pitanja koja mu\u010de svakoga tko \u017eeli po\u010deti mr\u0161avjeti:<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Koliko brzo \u0107u gubiti na te\u017eini?<\/li>\n\n\n\n<li>Koliko \u0107e mi trebati za to?<\/li>\n\n\n\n<li>Ho\u0107e li mi to uspjeti prije vjen\u010danja?<\/li>\n\n\n\n<li>Mogu li izgubiti 15 kg u mjesec dana?<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\"><span class=\"ez-toc-section\" id=\"Ne_ocekujte_cuda_i_radije_smanjujte_tezinu_polako\"><\/span>Ne o\u010dekujte \u010duda i radije smanjujte te\u017einu polako<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Mo\u017eda \u0107e vam to uspjeti ako krenete na neku <strong>drasti\u010dnu dijetu<\/strong>. Ali tada mo\u017eete biti gotovo sigurni da \u0107e se te\u017eina<strong>&nbsp;vratiti u roku od nekoliko mjeseci,<\/strong> najvjerojatnije s jo\u0161 nekoliko kilograma vi\u0161ka. Stroga dijeta \u010desto rezultira gubitkom masnog tkiva, ali i mi\u0161i\u0107ne mase. Me\u0111utim, ovaj drasti\u010dni pristup <strong>ne mo\u017ee se odr\u017eati dugo vremena,<\/strong> pa \u0107ete se prije ili kasnije vratiti svojim prvobitnim navikama. Povratak na staru prehranu tako\u0111er \u0107e obi\u010dno uzrokovati debljanje, ali ovaj put vjerojatno uglavnom u obliku masti. Kako biste izbjegli <strong>yo-yo efekt<\/strong> i omogu\u0107ili svom tijelu da se prilagodi teku\u0107im promjenama, polagano mr\u0161avljenje je korisnije. Preporu\u010da se mr\u0161avljenje brzinom od <strong>0,5 &#8211; 1 kg tjedno<\/strong>. Me\u0111utim, tempo kojim \u0107ete uspjeti izgubiti te\u017einu ovisit \u0107e o mnogim \u010dimbenicima. Bit \u0107e, primjerice, va\u017ena va\u0161a po\u010detna te\u017eina ili koliko \u0107ete se strogo pridr\u017eavati redukcijskog plana. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"48616,7679,28621,37996,7677,37870,37876,37864,37858,3738,28792,8350,44254,44248\" ><\/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<p>Vi\u0161e informacija o ovoj temi mo\u017eete prona\u0107i i u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Jednostavne osnove mr\u0161avljenja: iznenadit \u0107e vas se \u0161to je zaista va\u017eno.<\/strong><\/a><\/p>\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\"><span class=\"ez-toc-section\" id=\"9_savjeta_kako_uz_pomoc_hrane_jednostavno_smanjiti_energetski_unos_i_smrsavjeti\"><\/span>9 savjeta kako uz pomo\u0107 hrane jednostavno smanjiti energetski unos i smr\u0161avjeti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Jedite redovito, nekoliko obroka dnevno, izbjegavajte grickanje izme\u0111u obroka<\/h3>\n\n\n\n<p>&#8220;Jedem tako malo, a jo\u0161 uvijek ne mr\u0161avim!&#8221; Rekla je gospo\u0111a Horvat koja je nakon doru\u010dka ne\u0161to prizalogajila \u2013 dvije porcije vo\u0107a, nakon nekog vremena vratila se po \u0161aku ora\u0161astih plodova i potom isprobavala ono \u0161to je kuhala. Nakon \u0161to je pojela ru\u010dak, pojela je i ono \u0161to je ostalo na tanjurima njene djece te se uz popodnevnu kavu po\u010dastila keksom. Me\u0111uobrok joj nije bio dovoljan pa je kasnije pojela suho vo\u0107e, a nave\u010der je, gledaju\u0107i TV emisiju, apetit zadovoljila sirom i jo\u0161 malo ora\u0161astih plodova.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.ba\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"Kako uz pomo\u0107 hrane jednostavno smanjiti energetski unos i smr\u0161avjeti?\" class=\"wp-image-381396\" style=\"width:843px;height:562px\" title=\"Kako uz pomo\u0107 hrane jednostavno smanjiti energetski unos i smr\u0161avjeti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n<p>Na prvi pogled \u010dini joj se da su porcije male, a \u0161tovi\u0161e, stalno je gladna, pa je uvjerena da joj je energetski unos <strong>niski<\/strong>&nbsp;U stvarnosti, me\u0111utim, energetska vrijednost svih namirnica koje je pojela izme\u0111u glavnih obroka, nadoknadit \u0107e joj barem <strong>jedan obilniji obrok.<\/strong> I na taj na\u010din energetski unos lako mo\u017ee postati <strong>previsok da bi ona uspjela smr\u0161avjeti<\/strong>. Veliki broj malih zalogaja \u010desto ukazuje na to da su glavna jela previ\u0161e restriktivna i nezasitna.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Nemojte napraviti istu gre\u0161ku kao gospo\u0111a Horvat. <strong>Prestanite grickati izme\u0111u obroka.<\/strong> Po\u010dastite se s<strong>&nbsp;tri glavna obroka<\/strong> i, ako vam odgovara, dodajte <strong>dva me\u0111uobroka.<\/strong> O vama ovisi ho\u0107ete li jesti 3, 4 ili 5 puta dnevno. Svatko je druga\u010diji. Me\u0111utim, pobrinite se da se <strong>ni\u0161ta dodatno ne doda<\/strong> tijekom dana.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\">2. Kako smr\u0161avjeti bez vje\u017ebanja? Pravilno sastavite svoj jelovnik, ne zaboravite proteine i vlakna<\/h3>\n\n\n<p>Propisanu dijetu bez gore navedenog grickanja mo\u0107i \u0107ete odr\u017eati du\u017ee vrijeme tek kada vas hrana dovoljno <strong>zasiti.<\/strong> <strong>Kompletan<\/strong> obrok nakon kojeg<strong> niste gladni<\/strong> sadr\u017ei <strong>slo\u017eene ugljikohidrate, proteine, masti i vlakna.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.ba\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1124x749.jpeg\" alt=\"Kako smr\u0161avjeti bez vje\u017ebanja? Pravilno sastavite svoj jelovnik, ne zaboravite proteine i vlakna\" class=\"wp-image-381413\" style=\"width:843px;height:562px\" title=\"Kako smr\u0161avjeti bez vje\u017ebanja? Pravilno sastavite svoj jelovnik, ne zaboravite proteine i vlakna\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u0160to sadr\u017ei ugljikohidrate i koju hranu jesti?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Prije svega, sve  <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eitarice<\/strong><\/a> sadr\u017ee ugljikohidrate. To uklju\u010duje, naprimjer, p\u0161enicu, ra\u017e, je\u010dam, kukuruz, zob, proso, ri\u017eu, sirak ili proso.<\/p><\/li>\n\n\n\n<li><p>Ne zaboravimo <strong>pseudo\u017eitarice<\/strong> &#8211; heljda, amarant, kvinoja.<\/p><\/li>\n\n\n\n<li><p>Sljede\u0107i na popisu su svi proizvodi od \u017eitarica i pseudo\u017eitarica. Uklju\u010duje pekarske proizvode, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/brasno\" target=\"_blank\" rel=\"noreferrer noopener\">bra\u0161no<\/a>, tjesteninu, bulgur, zobene pahuljice, krupicu, griz, muesli, razne <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/bio-proteinska-kasa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">instant ka\u0161e<\/a> itd.<\/p><\/li>\n\n\n\n<li><p>Slo\u017eeni ugljikohidrati tako\u0111er se mogu prona\u0107i u  <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>mahunarkama<\/strong><\/a> &#8211; le\u0107i, grahu, gra\u0161ku, mung grahu, slanutku itd.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u0160to sadr\u017ei proteine i koju hranu jesti?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Meso i mesne prera\u0111evine, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\">riba<\/a> i morski plodovi<\/strong> smatraju se izvorom proteina.<\/p><\/li>\n\n\n\n<li><p>Ovo tako\u0111er uklju\u010duje sve <strong>mlije\u010dne proizvode<\/strong> &#8211; sireve, svje\u017ei sir, jogurte, krem sir, itd.<\/p><\/li>\n\n\n\n<li><p><strong>Jaja<\/strong> ili <strong>biljne zamjene za meso<\/strong>, kao \u0161to su <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tofu<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tempeh<\/strong><\/a>, <strong>sojino meso, robi<\/strong> ili <strong>sejtan<\/strong> tako\u0111er su uklju\u010deni.<\/p><\/li>\n\n\n\n<li><p><strong>Mahunarke<\/strong> su tako\u0111er biljni izvor proteina.<\/p><\/li>\n\n\n\n<li><p>Ne zaboravite na koncentrirane izvore proteina, koji uklju\u010duju <strong>proteine<\/strong> <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sirutke<\/strong><\/a><strong> <\/strong>ili proteine na <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>biljnoj bazi<\/strong><\/a> ili <strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\">proteinske plo\u010dice<\/a>.<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u0160to sadr\u017ei masti i koju hranu jesti?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Masti se nalaze u svim proizvodima <strong>\u017eivotinjskog podrijetla<\/strong> (meso, riba, mesni proizvodi, mlije\u010dni proizvodi).<\/p><\/li>\n\n\n\n<li><p>Odaberite <strong>nemasno meso<\/strong> i <strong>mesne proizvode te mlije\u010dne proizvode s ni\u017eim udjelom masno\u0107e.<\/strong><\/p><\/li>\n\n\n\n<li><p>Tako\u0111er je va\u017eno spomenuti biljne masti koje se nalaze u <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/ulja\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>uljima<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ora\u0161astim plodovima i sjemenkama<\/strong><\/a>.<\/p><\/li>\n\n\n\n<li><p><strong>Masna morska riba<\/strong> tako\u0111er je dobar izvor masti.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u0160to sadr\u017ei vlakna i koju hranu jesti?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Mahunarke<\/strong> sadr\u017ee najvi\u0161e vlakana.<\/p><\/li>\n\n\n\n<li><p>Drugi po redu su<strong> proizvodi od cjelovitog zrna,<\/strong> kao \u0161to su kruh od cjelovitog zrna, tjestenina od cjelovitog zrna, organska ri\u017ea, zobena ka\u0161a itd.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Na primjeru \u0107emo vam pokazati ispravno i nepravilno sastavljen doru\u010dak. U ponedjeljak ujutro, na\u0161a prijateljica gospo\u0111a Horvat po\u010dastila se <strong>zobenom ka\u0161om kuhanom u vodi<\/strong>&nbsp;i dodala<strong>&nbsp;banane&nbsp;<\/strong>i<strong>&nbsp;maline<\/strong>. U utorak ujutro jela je <strong>jogurt<\/strong> s <strong>heljdinim pahuljicama<\/strong> u koji je dodala <strong>jagode<\/strong> i malo <strong>badema<\/strong>.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Nakon kojeg obroka je bila sitija? U utorak je sigurno dulje ostala sita, jer je hrana sadr\u017eavala&nbsp;<strong>sve hranjive tvari<\/strong> (jogurt &#8211; izvor proteina, pahuljice &#8211; izvor slo\u017eenih ugljikohidrata i vlakana, jagode &#8211; izvor vlakana, bademi &#8211; izvor masno\u0107a) . Doru\u010dak u ponedjeljak &#8211; \u017eitarice, voda i vo\u0107e, <strong>bez&nbsp;proteina<\/strong>&nbsp;i&nbsp;izvora&nbsp;<strong>masti.<\/strong> Upravo su proteini odigrali najve\u0107u ulogu, jer imaju&nbsp;<strong>najve\u0107u sposobnost zasi\u0107enja<\/strong> od svih makronutrijenata i time imaju veliki utjecaj na osje\u0107aj sitosti.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Vi\u0161e o prehrani mo\u017eete saznati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u0160to je zdrava prehrana i kako se nau\u010diti zdravo hraniti.<\/strong><\/a><\/p>\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\">3. Sastavite si vlastiti zdravi tanjur<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Razlo\u017eite ugljikohidrate, bjelan\u010devine i masti u hrani prema sljede\u0107im pravilima:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Napunite <strong>\u00bd tanjura povr\u0107em i vo\u0107em<\/strong> koje \u0107e vas opskrbiti antioksidansima, vitaminima i mineralima te \u0107e vas zasititi zahvaljuju\u0107i udjelu vlakana. Trebali biste jesti najmanje <strong>400 g povr\u0107a i 200 g vo\u0107a dnevno.<\/strong><\/p><\/li>\n\n\n\n<li><p><strong>\u00bc tanjura treba napuniti izvorom proteina.<\/strong><\/p><\/li>\n\n\n\n<li><p><strong>Preostalu \u00bc tanjura ispunite izvorom ugljikohidrata.<\/strong> Birajte hranu koja sadr\u017ei slo\u017eene ugljikohidrate (\u017eitarice i proizvodi od \u017eitarica), najbolje njihove <strong>varijante od cjelovitih \u017eitarica<\/strong> (kruh od cjelovitih \u017eitarica, tjestenina od cjelovitih \u017eitarica, organska ri\u017ea itd.).<\/p><\/li>\n\n\n\n<li><p>Masno\u0107e su sastavni dio svih \u017eivotinjskih namirnica koje se redovito koriste u kulinarstvu, pa se na njih ne treba fokusirati. No, ne\u0107ete pogrije\u0161iti ako pojedete malu \u0161aku ora\u0161astih plodova ili sjemenki, a 2 puta tjedno pojedete morsku ribu. <span class=\"tadv-color\" data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[1]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.ba\/blog\/wp-content\/uploads\/2022\/09\/visual_en-HR-1124x1049.png\" alt=\"\" class=\"wp-image-394473\" style=\"width:843px;height:787px\" title=\"Zdravi tanjur\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/visual_en-HR-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/visual_en-HR-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/visual_en-HR-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/visual_en-HR.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Rukom izmjerite veli\u010dinu porcije<\/h3>\n\n\n<p>Ne morate vagati hranu da biste znali pravu koli\u010dinu. <strong>Sve \u0161to trebate u\u010diniti da biste izmjerili svoju porciju je koristiti ruku<\/strong> umjesto vage.<\/p>\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\">Kako to u\u010diniti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Proteinska hrana<\/strong> bi trebala biti veli\u010dine va\u0161eg <strong>dlana<\/strong>. Jedan dlan odgovara pribli\u017eno 20 &#8211; 30 g proteina i mo\u017eete ga zamisliti kao \u0161alicu jogurta, 2 jaja ili 85 &#8211; 115 g tofua ili kuhanog mesa.<\/p><\/li>\n\n\n\n<li><p><strong>Koli\u010dina hrane bogate ugljikohidratima<\/strong> treba biti onolika koliko vam stane u <strong>\u0161aku.<\/strong> Jedna \u0161aka \u0107e imati oko 20 &#8211; 30 g ugljikohidrata, a to mo\u017ee biti 100 &#8211; 130 g kuhanog priloga, kri\u0161ka kruha ili jedan komad vo\u0107a srednje veli\u010dine.<\/p><\/li>\n\n\n\n<li><p><strong>Porcija povr\u0107a velika je kao va\u0161a \u0161aka.<\/strong> Jedna tako velika porcija odgovara otprilike 100 &#8211; 130 g povr\u0107a.<\/p><\/li>\n\n\n\n<li><p>Upotrijebite toliko<strong> masti da porcija bude veli\u010dine va\u0161eg palca.<\/strong> Na tanjur mo\u017eete staviti malo ora\u0161astih plodova ili maslaca od oraha, malo maslaca ili ulja (1 \u017elica). Koli\u010dina masti po porciji je 7 &#8211; 12 g. <span data-mce-style=\"color: #ff6600;\" class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p><\/li>\n<\/ul>\n\n\n<h4 class=\"is-style-default\"> <\/h4>\n<p><strong>Za prosje\u010dnu \u017eenu to bi moglo izgledati otprilike ovako:<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Jedan dnevni obrok:<\/strong> jedna porcija (1 dlan) proteinske hrane, jedna porcija (1 \u0161aka) hrane s ugljikohidratima, jedna porcija (1 \u0161aka) povr\u0107a, 1 porcija (palac) masti<\/p><\/li>\n\n\n\n<li><p><strong>Unos za cijeli dan:<\/strong> 4 &#8211; 6 porcija hrane s ugljikohidratima, 4 &#8211; 6 porcija proteinske hrane, 4 &#8211; 6 porcija masti, 4 &#8211; 6 porcija povr\u0107a<\/p><\/li>\n\n\n\n<li><p>Prera\u010dunato, nazna\u010deni dnevni unos je<strong> 1400 &#8211; 2100 kcal, <\/strong>115 &#8211; 170 g proteina, 125 &#8211; 185 g ugljikohidrata i 50 &#8211; 80 g masti<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h4 class=\"is-style-default\"> <\/h4>\n<p><strong>Za prosje\u010dnog \u010dovjeka to bi moglo izgledati otprilike ovako:<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Jedan dnevni obrok:<\/strong> 2 porcije (2 dlana) proteinske hrane, 2 porcije (2 \u0161ake) hrane s ugljikohidratima, 2 porcije (2 \u0161ake) povr\u0107a, 2 porcije (2 palca) masti<\/p><\/li>\n\n\n\n<li><p><strong>Unos za cijeli dan:<\/strong> 6 &#8211; 8 porcija hrane s ugljikohidratima, 6 &#8211; 8 porcija proteinske hrane, 6 &#8211; 8 porcija masti, 6 &#8211; 8 porcija povr\u0107a<\/p><\/li>\n\n\n\n<li><p>Prera\u010dunato, nazna\u010deni dnevni unos je <strong>2300 &#8211; 3100 kcal,<\/strong> 180 &#8211; 245 g proteina, 205 &#8211; 270 g ugljikohidrata. 85 &#8211; 115 g masti. <span class=\"tadv-color\" data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[4]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h4 class=\"is-style-default\"> <\/h4>\n<p><strong>Pribli\u017ene energetske i nutritivne vrijednosti u porcijama primjerene prosje\u010dnoj \u017eeni:<\/strong><\/p>\n\n\n<figure class=\"wp-block-table caption-align-left\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Porcija<\/th><th class=\"has-text-align-center\" data-align=\"center\">Proteini<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/th><th class=\"has-text-align-center\" data-align=\"center\">Masti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Kalorije<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>1 dlan proteinske hrane<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>1 skupljena \u0161aka hrane s ugljikohidratima<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">110 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>1 \u0161aka povr\u0107a<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>1 palac masti<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h4 class=\"is-style-default\"> <\/h4>\n<p><strong>Pribli\u017ene energetske i nutritivne vrijednosti u porcijama primjerene prosje\u010dnom mu\u0161karcu:<\/strong><\/p>\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Porcija<\/th><th class=\"has-text-align-center\" data-align=\"center\">Proteini<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/th><th class=\"has-text-align-center\" data-align=\"center\">Masti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Kalorije<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>1 dlan proteinske hrane<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">145 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>1 skupljena \u0161aka hrane s ugljikohidratima<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>1 \u0161aka povr\u0107a<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>1 palac masti<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je cilj izgubiti na <strong>te\u017eini<\/strong>, izbacite <strong>1 &#8211; 2 porcije ugljikohidrata i 1 &#8211; 2 porcije masti.<\/strong> No, pritom je va\u017eno promatrati je li mr\u0161avljenje uspje\u0161no ili ne te na temelju toga raditi daljnje promjene u porcijama. No, kako biste postigli \u017eeljeni cilj i smanjili svoju te\u017einu, neophodan je i <strong>pravilan odabir namirnica<\/strong>. \u010cak i kada koristite ovaj na\u010din serviranja procjena, uvijek biste trebali odabrati dobru \u0161unku umjesto salame, obi\u010dni jogurt umjesto slatkog ili kruh od cjelovitih \u017eitarica umjesto bijelog. Uravnote\u017eena prehrana koja sadr\u017ei pravu hranu s vremenom \u0107e donijeti rezultate.<\/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\">5. Obratite pa\u017enju na hranu i jedite polako<\/h3>\n\n\n\n<p>Priznajte, ne mo\u017eete odoljeti a da uz svaki obrok ne gledate neku TV emisiju ili da si ne odvra\u0107ate pa\u017enju dru\u0161tvenim mre\u017eama? Ako je tako, vjerojatno \u0107ete <strong>pojesti vi\u0161e<\/strong> hrane nego da ste se usredoto\u010dili samo na tanjur, pribor za jelo i hranu. Kada se bavimo drugim aktivnostima osim jedenja, na\u0161 mozak je zbunjen i ne obra\u0111uje informacije o <strong>osje\u0107aju gladi i sitosti&nbsp;<\/strong>na vrijeme. Stoga se redovito dogodi da vam <strong>ne ka\u017ee da vam je dovoljno<\/strong> i da je vrijeme da ostatak ru\u010dka stavite u hladnjak. Da ste se usredoto\u010dili samo na sam ru\u010dak, vjerojatno biste puno <strong>ranije<\/strong> osjetili ugodan osje\u0107aj sitosti&nbsp;i pojeli manju porciju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sli\u010dan problem javlja se i kada <strong>prebrzo<\/strong> jedete. \u010cak i u ovom slu\u010daju veza izme\u0111u probavnog trakta i mozga radi sa zaka\u0161njenjem. Stoga je va\u017ean savjet: <strong>jedite polako i usredoto\u010dite se samo na hranu<\/strong>. Na taj \u0107ete na\u010din izbje\u0107i da pojedete vi\u0161e hrane nego \u0161to bi moglo biti dovoljno da se zasitite. Idealno bi bilo da ste 80 % siti, a va\u017eno je slu\u0161ati i svoje tijelo i osje\u0107aje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tehnici svjesne prehrane, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>30-dnevni izazov koji \u0107e vam pomo\u0107i da trajno smr\u0161avite i hranite se zdravo<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.ba\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1124x751.png\" alt=\"Svjesna prehrana mo\u017ee vam pomo\u0107i da smr\u0161avite\" class=\"wp-image-381447\" style=\"width:843px;height:563px\" title=\"Svjesna prehrana mo\u017ee vam pomo\u0107i da smr\u0161avite\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1124x751.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1536x1026.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59.png 1548w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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\">6. Ne preska\u010dite obroke u jutarnjim satima osim ako vam to nije u planu<\/h3>\n\n\n\n<p>\u010cesto se u ve\u010dernjim satima <strong>hrana iznenada \u010dini primamljivijom<\/strong>&nbsp;i&nbsp;<strong>te\u0161ko joj je odoljeti.<\/strong> Prepoznajete li se u tome? Ako je tako, razmislite kako izgleda va\u0161a prehrana ujutro i rano poslijepodne. Vrlo je uobi\u010dajeno da su pretjerana glad i \u017eelja za hranom u drugoj polovici dana uzrokovani zna\u010dajnim ograni\u010davanjem koli\u010dine hrane ili preskakanjem obroka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Za suzbijanje gladi i \u017eudnje za hranom mo\u017eete koristiti sljede\u0107e savjete:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ne preska\u010dite glavne obroke.<\/li>\n\n\n\n<li>Nemojte smanjivati porcije kako biste smanjili unos energije. Popodne vjerojatno ne\u0107ete izdr\u017eati, a ono \u0161to ste si uskratili ujutro, nadoknadit \u0107ete nave\u010der.<\/li>\n\n\n\n<li>Nemojte isklju\u010divati ugljikohidrate ili masti, poku\u0161ajte slijediti puni nutritivni sastav obroka.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preskakanje obroka i odga\u0111anje konzumacije prvog obroka za poslijepodne mo\u017ee biti u redu ako osoba slijedi takozvani &nbsp;<strong>povremeni post<\/strong>. U ovom slu\u010daju, me\u0111utim, unos hrane i raspored prehrane su kontrolirani, a osoba vjerojatno nema problema s nekontroliranom gladi i \u017eudnjom.<\/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\">7. Izbacite namirnice visoke energetske vrijednosti<\/h3>\n\n\n\n<p>Postoje odre\u0111ene namirnice i skupine namirnica koje jednostavno sadr\u017ee <strong>previ\u0161e kalorija<\/strong>. To su, primjerice, visoko industrijski prera\u0111ene namirnice s<strong>&nbsp;visokim udjelom masti<\/strong>&nbsp;i&nbsp;<strong>jednostavnih ugljikohidrata,<\/strong> koje imaju&nbsp;<strong>minimalnu nutritivnu vrijednost<\/strong> (nedostaju im vitamini, minerali, bjelan\u010devine itd.), kao \u0161to su razni slatki\u0161i, dugotrajne salame i sl. Neke od ovih namirnica mogu sadr\u017eavati korisne hranjive tvari, ali zajedno s njima unosite i nepotrebno <strong>visoku koli\u010dinu kalorija<\/strong>. Budu\u0107i da je cilj smanjiti energetski unos kod mr\u0161avljenja, va\u017eno je upoznati se s ovim namirnicama i ograni\u010diti ih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.ba\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-1124x749.jpg\" alt=\"Izbacite namirnice visoke energetske vrijednosti\" class=\"wp-image-381462\" style=\"width:843px;height:562px\" title=\"Izbacite namirnice visoke energetske vrijednosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>U sljede\u0107oj tablici prona\u0107i \u0107ete savjete kako zamijeniti ove namirnice<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Neprikladna hrana<\/th><th>Prikladna alternativa<\/th><\/tr><\/thead><tbody><tr><td>Pe\u010deni m\u00fcsli<\/td><td><a href=\"https:\/\/gymbeam.ba\/pahuljice-i-muesli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Muesli<\/a>, obi\u010dne pahuljice (<a href=\"https:\/\/gymbeam.ba\/zobena-kasa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zobene<\/a>, ra\u017eene, heljdine itd.)<\/td><\/tr><tr><td>Slatke \u017eitarice za doru\u010dak (\u010dokoladne kuglice, itd.)<\/td><td>\u017ditarice od bra\u0161na cjelovitog zrna poput heljde, pira itd.<\/td><\/tr><tr><td>Zasla\u0111ena instant ka\u0161a<\/td><td>Obi\u010dna instant ka\u0161a koju zasladite npr. aromatiziranim proteinom sirutke ili sirupom od cikorije i vo\u0107em.<\/td><\/tr><tr><td>Ora\u0161asti plodovi preliveni \u010dokoladom i drugim dodacima<\/td><td>Ora\u0161asti plodovi bez preljeva, kao \u0161to su &nbsp;<a href=\"https:\/\/gymbeam.ba\/indijski-orah.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indijski ora\u0161\u010di\u0107i<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ba\/bademi-raw-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bademi<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ba\/pekan-orasi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pekan orasi<\/a>&nbsp;itd.<\/td><\/tr><tr><td>Zasla\u0111eni kremasti jogurti<\/td><td>Obi\u010dni jogurti s udjelom masti do 4 %, za\u010dinjeni d\u017eemom ili vo\u0107em<\/td><\/tr><tr><td>Zasla\u0111ena kisela pi\u0107a (kefir mlijeko i sl.)<\/td><td>Obi\u010dna kisela pi\u0107a, s okusom sli\u010dnim jogurtu ili zasla\u0111ena sladilom<\/td><\/tr><tr><td>Salame, kobasice, hrenovke<\/td><td>Visokokvalitetne \u0161unke s udjelom mesa od najmanje 92 %<\/td><\/tr><tr><td>Mlije\u010dna \u010dokolada<\/td><td>\u010cokolada s ve\u0107im udjelom kakaa, minimalno 70 %<\/td><\/tr><tr><td>Keksi, napolitanke, \u010dokoladice itd.<\/td><td>Keksi s udjelom integralnog bra\u0161na i smanjenim udjelom \u0161e\u0107era, doma\u0107i keksi ili plo\u010dice, <a href=\"https:\/\/gymbeam.ba\/proteinski-stapici\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinske plo\u010dice<\/a>&nbsp;ili <a href=\"https:\/\/gymbeam.ba\/energetske-i-zobene-plocice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flapjackovi<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:3px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Nemojte piti svoje kalorije i temeljite unos teku\u0107ine na vodi<\/h3>\n\n\n\n<p>Pi\u0107a koja sadr\u017ee energiju iz&nbsp;<strong>\u0161e\u0107era<\/strong>&nbsp;ili&nbsp;<strong>alkohola<\/strong>&nbsp;prvo su \u0161to bi trebalo isprva barem ograni\u010diti, a s vremenom idealno izbaciti iz prehrane osobe koja poku\u0161ava smr\u0161avjeti. Kako biste razumjeli za\u0161to, pokazat \u0107emo to na primjeru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"746\" src=\"https:\/\/gymbeam.ba\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1124x746.png\" alt=\"U nastojanju da smr\u0161avite, nemojte piti svoje kalorije i bazirajte svoj unos teku\u0107ine na vodi\" class=\"wp-image-381481\" style=\"width:843px;height:560px\" title=\"U nastojanju da smr\u0161avite, nemojte piti svoje kalorije i bazirajte svoj unos teku\u0107ine na vodi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1124x746.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-400x265.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1536x1019.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33.png 1784w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Dva prijatelja idu zajedno na ru\u010dak, a svaki uz obrok popije 0,5 l teku\u0107ine. Lucija naru\u010duje <strong>Coca-Colu<\/strong> zasla\u0111enu <strong>\u0161e\u0107erom,<\/strong> Martina bira <strong>vodu.<\/strong> Nakon ru\u010dka odlaze u kafi\u0107, gdje Martina pije&nbsp;<strong>nezasla\u0111eni espresso&nbsp;i&nbsp;vodu<\/strong>, dok Lucija naru\u010duje&nbsp;<strong>frape<\/strong>&nbsp;(ili sli\u010dan napitak od kave) koji sadr\u017ei&nbsp;<strong>slatki sirup&nbsp;i&nbsp;punomasno mlijeko<\/strong>&nbsp;i&nbsp;<strong>doma\u0107u limunadu sa sirupom<\/strong>. Kasnije, \u010disto iz znati\u017eelje, uspore\u0111uju koliki im je energetski unos. Rezultati izgledaju otprilike ovako:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Martina<\/th><th><\/th><th>Lucija<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>NAPITAK<\/td><td>ENERGETSKA VRIJEDNOST<\/td><td>NAPITAK<\/td><td>ENERGETSKA VRIJEDNOST<\/td><\/tr><tr><td>Voda 0.5 l<\/td><td>0 kcal<\/td><td>Coca Cola, 0.5 l<\/td><td>230 kcal<\/td><\/tr><tr><td>Espresso bez dodatka \u0161e\u0107era ili mlijeka<\/td><td>7 kcal<\/td><td>Frape 250 ml<\/td><td>250 kcal<\/td><\/tr><tr><td>Voda 0.5 l<\/td><td>0 kcal <\/td><td>Doma\u0107a limunada 0,3 l<\/td><td>150 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultat je vjerojatno veliko iznena\u0111enje za Luciju. <strong>Dobila je \u010dak 630 kcal&nbsp;<\/strong>u obliku pi\u0107a. Toliku energetsku vrijednost mo\u017ee imati jedan veliki glavni obrok s komadi\u0107em \u010dokolade kao desertom. No, ovi je napici nisu <strong>zasitili,<\/strong> pa si i dalje, kao i uvijek, taj dan priu\u0161tila popodnevni me\u0111uobrok i ve\u010deru. Na kraju dana \u0107e stoga imati<strong>&nbsp;630 kcal ve\u0107i energetski unos<\/strong> nego \u0161to bi imala da je birala ista pi\u0107a kao Martina. Ako su sva pi\u0107a sli\u010dna ovim pi\u0107ima, situacija je jo\u0161 gora. <strong>Zanimljivo, samo ograni\u010denjem ovih 630 kcal mogla bi izgubiti 1 kg masti u 2 tjedna<\/strong> <strong>(1 kg masti ima energetsku vrijednost od cca 8200 kcal).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o ovoj temi, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Gdje se skrivaju teku\u0107e kalorije i kako vas te prazne kalorije sprje\u010davaju da smr\u0161avite?<\/strong><\/a><\/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\">9. Dobro se naspavajte preko no\u0107i<\/h3>\n\n\n\n<p>\u010cesto zanemarena i podcijenjena pomo\u0107 pri mr\u0161avljenju je <strong>dug i kvalitetan san.<\/strong> San utje\u010de na proizvodnju hormona koji su odgovorni za izazivanje <strong>osje\u0107aja&nbsp;gladi i sitosti<\/strong>. <strong>Leptin<\/strong> nam govori da smo <strong>siti<\/strong> i da trebamo prestati jesti. Hormon<strong>&nbsp;grelin<\/strong> odgovoran je za signaliziranje&nbsp;<strong>osje\u0107aja gladi.<\/strong> Problem je u tome \u0161to neispavana osoba ima&nbsp;<strong>ni\u017eu razinu leptina<\/strong>&nbsp;i time&nbsp;<strong>ni\u017ei osje\u0107aj sitosti.<\/strong> Nasuprot tome, <strong>grelin<\/strong> se izlu\u010duje u <strong>ve\u0107im koli\u010dinama<\/strong> i izaziva <strong>ve\u0107i osje\u0107aj gladi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.ba\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-1124x749.jpg\" alt=\"Dobar san va\u017ean je kod mr\u0161avljenja\" class=\"wp-image-381498\" style=\"width:843px;height:562px\" title=\"Dobar san va\u017ean je kod mr\u0161avljenja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Me\u0111utim, manja sitost i glad uop\u0107e <strong>ne&nbsp;odgovaraju va\u0161im stvarnim potrebama.<\/strong> Kao rezultat toga, zbog nedostatka sna, <strong>unosite vi\u0161e energije nego \u0161to vam je zapravo potrebno. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o ovoj temi, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Spavanje: naju\u010dinkovitiji poja\u010diva\u010d energije i spaljiva\u010d masti<\/strong><\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>.<\/strong><\/a><\/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\"><span class=\"ez-toc-section\" id=\"Kako_povecati_dnevnu_potrosnju_energije\"><\/span>Kako pove\u0107ati dnevnu potro\u0161nju energije?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gubitak kilograma ne ovisi samo o tome vje\u017ebate li ciljano ili ne, ve\u0107 i o tome koliko ste aktivni tijekom dana.<\/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\">Evo nekoliko savjeta za pove\u0107anje dnevne aktivnosti:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako imate sjedila\u010dki posao, <strong>malo pro\u0161e\u0107ite<\/strong> (\u010dak se i 10 &#8211; 15 minuta ra\u010duna) prije dolaska na posao\/faks.<\/li>\n\n\n\n<li>Tijekom radnog vremena ustanite vi\u0161e puta, <strong>pro\u0161e\u0107ite po zgradi, po kampusu&#8230;<\/strong><\/li>\n\n\n\n<li>Umjesto da koristite javni prijevoz cijelim putem, <strong>pro\u0161e\u0107ite<\/strong> nekoliko stanica.<\/li>\n\n\n\n<li>Zamijenite dizalo<strong> stepenicama.<\/strong><\/li>\n\n\n\n<li>Budite aktivni i kod ku\u0107e, <strong>\u010di\u0161\u0107enje ili rad u vrtu<\/strong> tako\u0111er se ra\u010duna.<\/li>\n\n\n\n<li>Pomozite si s broja\u010dem koraka i postavite cilj od <strong>10.000 koraka dnevno.<\/strong> Ova koli\u010dina je prikladna referentna vrijednost za zdravu odraslu osobu.<\/li>\n\n\n\n<li>U idealnom slu\u010daju, uklju\u010dite <strong>namjensku vje\u017ebu<\/strong> u obliku aerobnog treninga ili treninga snage, po mogu\u0107nosti njihovu kombinaciju.<\/li>\n\n\n\n<li>Isprobajte spaljiva\u010de masti kako biste ubrzali svoj metabolizam. Na\u0161 \u010dlanak <a class=\"ek-link\" aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ba\/blog\/kako-odabrati-najucinkovitiji-sagorjevac-masti-i-kako-ga-koristiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako odabrati naju\u010dinkovitiji spaljiva\u010d masti i kako ga koristiti?<\/strong><\/a> pomo\u0107i \u0107e vam pri izboru.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete prona\u0107i vi\u0161e informacija o tome kako smanjiti te\u017einu u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/blog\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Koji je najva\u017eniji \u010dimbenik za mr\u0161avljenje<\/strong><\/a>.<\/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\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne morate brojati kalorije da biste smr\u0161avjeli. No, kako bi va\u0161 energetski unos bio manji od potro\u0161nje, trebate se pridr\u017eavati nekoliko jednostavnih pravila. Slijedite <strong>redoviti plan obroka<\/strong> od nekoliko obroka dnevno izme\u0111u kojih ne\u0107ete grickati. Pripremite obroke koji sadr\u017ee <strong>sve hranjive tvari<\/strong> \u2013 dobra pomo\u0107 mo\u017ee biti pra\u0107enje takozvanog zdravog tanjura ili jednostavno kori\u0161tenje <strong>veli\u010dine va\u0161e ruke.<\/strong> Ograni\u010dite hranu s <strong>previ\u0161e energije<\/strong> i <strong>pi\u0107a koja sadr\u017ee \u0161e\u0107er i alkohol.<\/strong> Na kraju, ali ne i najmanje va\u017eno, usredoto\u010dite se s<strong>amo na hranu<\/strong> kada jedete, ne zanemarujte <strong>san<\/strong> i <strong>dovoljno vje\u017ebajte.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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","protected":false},"excerpt":{"rendered":"<p>Gubitak te\u017eine \u010desto je povezan s brojanjem kalorija i vaganjem obroka. U \u010dlanku \u0107emo ponuditi u\u010dinkovite savjete kako smr\u0161avjeti \u010dak i bez brojanja kalorija.<\/p>\n","protected":false},"author":156,"featured_media":381627,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3700],"tags":[6366,7350,7434,7632],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-395110","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti-bs","8":"tag-mrsavljenje","9":"tag-prehrana","10":"tag-tjelesna-masnoca","11":"tag-zdrav-nacin-zivota","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako brzo smr\u0161avjeti bez brojanja kalorija - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Brojanje kalorija i vaganje hrane povezano je s mr\u0161avljenjem. 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