{"id":416577,"date":"2023-01-12T20:44:23","date_gmt":"2023-01-12T19:44:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=416577"},"modified":"2023-06-27T13:52:06","modified_gmt":"2023-06-27T11:52:06","slug":"10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/","title":{"rendered":"10 tip\u016f, jak si usnadnit hubnut\u00ed a dostat se do formy"},"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.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#Rychle_vysledky_neznamenaji_dlouhodoby_uspech\" title=\"Rychl\u00e9 v\u00fdsledky neznamenaj\u00ed dlouhodob\u00fd \u00fasp\u011bch\">Rychl\u00e9 v\u00fdsledky neznamenaj\u00ed dlouhodob\u00fd \u00fasp\u011bch<\/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.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#I_jidelnicek_pri_hubnuti_by_mel_byt_vyzivny\" title=\"I j\u00eddeln\u00ed\u010dek p\u0159i hubnut\u00ed by m\u011bl b\u00fdt v\u00fd\u017eivn\u00fd\">I j\u00eddeln\u00ed\u010dek p\u0159i hubnut\u00ed by m\u011bl b\u00fdt v\u00fd\u017eivn\u00fd<\/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.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#10_tipu_jak_si_usnadnit_dietu\" title=\"10 tip\u016f, jak si usnadnit dietu\">10 tip\u016f, jak si usnadnit dietu<\/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.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#1_Mejte_plan_a_pripravujte_si_jidla_dopredu\" title=\"1. M\u011bjte pl\u00e1n a p\u0159ipravujte si j\u00eddla dop\u0159edu\">1. M\u011bjte pl\u00e1n a p\u0159ipravujte si j\u00eddla dop\u0159edu<\/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.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#2_Prizpusobte_sve_okoli_stanovenym_cilum\" title=\"2. P\u0159izp\u016fsobte sv\u00e9 okol\u00ed stanoven\u00fdm c\u00edl\u016fm\">2. P\u0159izp\u016fsobte sv\u00e9 okol\u00ed stanoven\u00fdm c\u00edl\u016fm<\/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.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#3_Dbejte_na_pravidelnost\" title=\"3. Dbejte na pravidelnost\">3. Dbejte na pravidelnost<\/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.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#4_Zvyste_prijem_potravin_ktere_vas_zasyti\" title=\"4. Zvy\u0161te p\u0159\u00edjem potravin, kter\u00e9 v\u00e1s zasyt\u00ed\">4. Zvy\u0161te p\u0159\u00edjem potravin, kter\u00e9 v\u00e1s zasyt\u00ed<\/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.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#5_Dodrzujte_pitny_rezim\" title=\"5. Dodr\u017eujte pitn\u00fd re\u017eim\">5. Dodr\u017eujte pitn\u00fd re\u017eim<\/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.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#6_Vyzkousejte_nove_recepty\" title=\"6. Vyzkou\u0161ejte nov\u00e9 recepty\">6. Vyzkou\u0161ejte nov\u00e9 recepty<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#7_Nesnazte_se_mit_dokonaly_jidelnicek\" title=\"7. Nesna\u017ete se m\u00edt dokonal\u00fd j\u00eddeln\u00ed\u010dek\">7. Nesna\u017ete se m\u00edt dokonal\u00fd j\u00eddeln\u00ed\u010dek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#8_Nezanedbavejte_spanek\" title=\"8. Nezanedb\u00e1vejte sp\u00e1nek\">8. Nezanedb\u00e1vejte sp\u00e1nek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#9_Nestoupejte_si_na_vahu_kazdy_den\" title=\"9. Nestoupejte si na v\u00e1hu ka\u017ed\u00fd den\">9. Nestoupejte si na v\u00e1hu ka\u017ed\u00fd den<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#10_Najdete_si_partaka\" title=\"10. Najd\u011bte si par\u0165\u00e1ka\">10. Najd\u011bte si par\u0165\u00e1ka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Hubnut\u00ed a zm\u011bna \u017eivotospr\u00e1vy nejsou v\u017edy proch\u00e1zka r\u016f\u017eovou zahradou. \u010castokr\u00e1t n\u00e1s na t\u00e9to cest\u011b \u010dek\u00e1 mnoho n\u00e1strah a ne ka\u017ed\u00fd je zvl\u00e1dne p\u0159ekonat. Mo\u017en\u00e1 u\u017e i vy m\u00e1te za sebou n\u011bkolik takov\u00fdch ne\u00fasp\u011b\u0161n\u00fdch pokus\u016f. \u010castokr\u00e1t se toti\u017e pou\u0161t\u00edme do toho procesu pln\u00ed odhodl\u00e1n\u00ed, ale bez <strong>promy\u0161len\u00e9ho pl\u00e1nu<\/strong>. P\u0159itom n\u00e1m dok\u00e1\u017eou pomoci drobnosti jako je dostatek<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny <\/a>a ovoce<\/strong>, kvalitn\u00ed <strong>sp\u00e1nek <\/strong>nebo<strong> pitn\u00fd re\u017eim<\/strong>. Jak si tedy zabezpe\u010dit hlad\u0161\u00ed pr\u016fb\u011bh diety a zbyte\u010dn\u011b se netr\u00e1pit? To v\u00e1m prozrad\u00ed dne\u0161n\u00ed \u010dl\u00e1nek.<\/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\"><span class=\"ez-toc-section\" id=\"Rychle_vysledky_neznamenaji_dlouhodoby_uspech\"><\/span>Rychl\u00e9 v\u00fdsledky neznamenaj\u00ed dlouhodob\u00fd \u00fasp\u011bch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e s n\u011b\u010d\u00edm za\u010d\u00edn\u00e1me, ide\u00e1ln\u011b bychom cht\u011bli v\u00fdsledky hned. P\u0159i hubnut\u00ed to plat\u00ed dvojn\u00e1sob. Nebudeme si lh\u00e1t, nikoho nel\u00e1k\u00e1 <strong>dlouhodob\u00e1 poctiv\u00e1 pr\u00e1ce<\/strong> na zm\u011bn\u011b n\u00e1vyk\u016f. Naopak n\u00e1m z\u00e1\u0159\u00ed o\u010di p\u0159i p\u0159edstav\u011b, \u017ee bychom se ke sv\u00e9 vysn\u011bn\u00e9 postav\u011b mohli dopracovat u\u017e za p\u00e1r t\u00fddn\u016f. I proto tak snadno uv\u011b\u0159\u00edme slib\u016fm detox\u016f a jin\u00fdch z\u00e1zra\u010dn\u00fdch postup\u016f. Z\u00e1zrak se ale v\u011bt\u0161inou nekon\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak rychl\u00e9 v\u00fdsledky toti\u017e \u010dastokr\u00e1t vy\u017eaduj\u00ed <strong>p\u0159\u00edli\u0161n\u00e9 omezov\u00e1n\u00ed a extr\u00e9mn\u00ed zm\u011bny.<\/strong> Nen\u00ed neobvykl\u00e9, \u017ee kdy\u017e chceme zhubnout, vy\u0159ad\u00edme n\u011bkolik potravinov\u00fdch skupin, zmen\u0161\u00edme porce na polovinu nebo postav\u00edme na\u0161i stravu jen na zelenin\u011b. Ano, p\u0159i takov\u00e9m drastick\u00e9m re\u017eimu <strong>bezpochyby zhubneme<\/strong>. T\u011blo toti\u017e nem\u00e1 na v\u00fdb\u011br, proto\u017ee je ve v\u00fdrazn\u00e9m kalorick\u00e9m deficitu. Jak dlouho to v\u0161ak vydr\u017e\u00edme?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravd\u011bpodobn\u011b se ani nenad\u00e1me a re\u017eim n\u00e1m za\u010dne komplikovat <strong>\u00fanava, bolesti hlavy<\/strong>, pocit neust\u00e1l\u00e9ho <strong>nedostatku energie, podr\u00e1\u017ed\u011bnost<\/strong>, neodolateln\u00e9 <strong>chut\u011b na sladk\u00e9<\/strong> \u010di dokonce <strong>p\u0159ej\u00edd\u00e1n\u00ed<\/strong>. Proto skon\u010d\u00edme s hubnut\u00edm tak rychle, jak jsme i za\u010dali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdybychom se v\u0161ak <strong>vyhnuli extr\u00e9m\u016fm<\/strong>, hubnut\u00ed by sice trvalo <strong>d\u00e9le<\/strong>, ale proces by byl jednozna\u010dn\u011b <strong>p\u0159\u00edjemn\u011bj\u0161\u00ed<\/strong>. V\u00fdsledkem by n\u00e1sledn\u011b mohla b\u00fdt <strong>vysn\u011bn\u00e1 sn\u00ed\u017een\u00e1 hmotnost<\/strong>, za kterou by nest\u00e1ly t\u00fddny tr\u00e1pen\u00ed a kterou bychom si dok\u00e1zali dlouhodob\u011b <strong>udr\u017eet<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00dasp\u011bch diety se proto neodv\u00edj\u00ed od jej\u00ed <strong>rychlosti<\/strong>, ale od <strong>dlouhodob\u00fdch postupn\u00fdch zm\u011bn<\/strong>, kter\u00e9 se v pr\u016fb\u011bhu \u010dasu stanou p\u0159irozenou sou\u010d\u00e1st\u00ed na\u0161eho \u017eivotn\u00edho stylu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-1124x750.jpg\" alt=\"Co je na hubnut\u00ed d\u016fle\u017eit\u00e9?\" class=\"wp-image-415520\" width=\"843\" height=\"563\" title=\"Co je na hubnut\u00ed d\u016fle\u017eit\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"I_jidelnicek_pri_hubnuti_by_mel_byt_vyzivny\"><\/span>I j\u00eddeln\u00ed\u010dek p\u0159i hubnut\u00ed by m\u011bl b\u00fdt v\u00fd\u017eivn\u00fd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nadm\u011brn\u00e9 omezov\u00e1n\u00ed se nese s sebou i riziko <strong>sn\u00ed\u017een\u00e9ho p\u0159\u00edjmu d\u016fle\u017eit\u00fdch \u017eivin<\/strong>. M\u016f\u017ee k tomu doch\u00e1zet zejm\u00e9na tehdy, kdy\u017e nepromy\u0161len\u011b vy\u0159azujeme cel\u00e9 <strong>skupiny potravin<\/strong> (obiloviny, ml\u00e9\u010dn\u00e9 v\u00fdrobky apod.). I p\u0159i hubnut\u00ed toti\u017e pot\u0159ebujeme dostatek <strong>makro\u017eivin<\/strong> (b\u00edlkoviny, sacharidy, tuky), <a href=\"https:\/\/gymbeam.cz\/mineraly-1\/gymbeam\" target=\"_blank\" rel=\"noopener\"><strong>miner\u00e1ln\u00edch l\u00e1tek<\/strong><\/a>, <a href=\"https:\/\/gymbeam.cz\/vitaminy?p=4\" target=\"_blank\" rel=\"noopener\"><strong>vitamin\u016f<\/strong><\/a> a jin\u00fdch <strong>bioaktivn\u00edch l\u00e1tek<\/strong>. A ty n\u00e1m dod\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noopener\"><strong>plnohodnotn\u011b poskl\u00e1dan\u00fd j\u00eddeln\u00ed\u010dek<\/strong> <\/a>se v\u0161emi potravinov\u00fdmi skupinami, ne sal\u00e1tov\u00e1 dieta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste tedy rozhodnut\u00ed za\u010d\u00edt tentokr\u00e1t se sni\u017eov\u00e1n\u00edm hmotnosti <strong>t\u00edm spr\u00e1vn\u00fdm zp\u016fsobem<\/strong>, m\u016f\u017eete si v na\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noopener\">kalkula\u010dce<\/a> vypo\u010d\u00edtat sv\u016fj doporu\u010den\u00fd energetick\u00fd p\u0159\u00edjem p\u0159i hubnut\u00ed a nechat se inspirovat tipy, jak si dietu zp\u0159\u00edjemnit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159edt\u00edm, ne\u017e se do toho pust\u00edte, mohlo by se v\u00e1m hodit p\u0159e\u010d\u00edst si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/\" target=\"_blank\" rel=\"noopener\"><strong>10 v\u011bc\u00ed, kter\u00e9 mus\u00edte v\u011bd\u011bt p\u0159edt\u00edm, ne\u017e za\u010dnete hubnout<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-1124x750.jpg\" alt=\"Co obsahuje j\u00eddeln\u00ed\u010dek k hubnut\u00ed?\" class=\"wp-image-415535\" width=\"843\" height=\"563\" title=\"Co obsahuje j\u00eddeln\u00ed\u010dek k hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_tipu_jak_si_usnadnit_dietu\"><\/span>10 tip\u016f, jak si usnadnit dietu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Mejte_plan_a_pripravujte_si_jidla_dopredu\"><\/span>1. M\u011bjte pl\u00e1n a p\u0159ipravujte si j\u00eddla dop\u0159edu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0158\u00edk\u00e1 se, \u017ee kdo je p\u0159ipraven, nen\u00ed zasko\u010den. V jazyku v\u00fd\u017eivy to prakticky znamen\u00e1, \u017ee kdy\u017e budeme m\u00edt j\u00eddlo <strong>napl\u00e1novan\u00e9 a nachystan\u00e9 dop\u0159edu<\/strong>, neskon\u010d\u00edme v McDonaldu s kel\u00edmkem McFlurry, kdy\u017e na n\u00e1s p\u0159ijde chu\u0165 na n\u011bco dobr\u00e9ho.<\/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\">Co d\u011blat, abyste m\u011bli j\u00eddlo dob\u0159e napl\u00e1novan\u00e9?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Napi\u0161te si<\/strong>, co budete n\u00e1sleduj\u00edc\u00ed dny <strong>va\u0159it<\/strong>. Podle tohoto pl\u00e1nu si sestavte <strong>n\u00e1kupn\u00ed seznam<\/strong>, kter\u00e9ho se budete p\u0159i n\u00e1kupu dr\u017eet. A ur\u010dit\u011b ud\u011bl\u00e1te dob\u0159e, kdy\u017e nep\u016fjdete nakupovat hladov\u00ed.<\/li>\n\n\n\n<li><strong>Nava\u0159te si na n\u011bkolik dn\u00ed dop\u0159edu.<\/strong> Vyhra\u010fte si nap\u0159\u00edklad <strong>dva dny v t\u00fddnu<\/strong>, kter\u00e9 budete v\u011bnovat va\u0159en\u00ed. Jako bonus budete st\u00e1t u plotny nap\u0159\u00edklad jen v ned\u011bli a st\u0159edu, nam\u00edsto ka\u017ed\u00e9ho dne v t\u00fddnu.<\/li>\n\n\n\n<li>M\u011bjte po ruce zdravou sva\u010dinu. M\u016f\u017ee to b\u00fdt jednoduch\u00fd <strong>\u017eitn\u00fd chl\u00e9b se \u0161unkou a zeleninou, kef\u00edrov\u00e9 ml\u00e9ko s kouskem ovoce<\/strong> nebo nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-fermentovane-overnight-vlocky-s-orisky-a-ovocem\/\" target=\"_blank\" rel=\"noopener\">fermentovan\u00e9 ovesn\u00e9 vlo\u010dky<\/a>, kter\u00e9 ve\u010der p\u0159iprav\u00edte a r\u00e1no jen sbal\u00edte do ta\u0161ky.<\/li>\n\n\n\n<li>Jako z\u00e1chranu m\u011bjte <strong>v z\u00e1loze jednoduch\u00e1 j\u00eddla a potraviny<\/strong>, po kter\u00fdch v p\u0159\u00edpad\u011b pot\u0159eby s\u00e1hnete. M\u016f\u017ee se jednat o lep\u0161\u00ed verzi su\u0161enek z celozrnn\u00e9 mouky s ni\u017e\u0161\u00edm obsahem cukru, <a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noopener\">proteinov\u00e9 ty\u010dinky<\/a>, hrst <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noopener\">o\u0159ech\u016f nebo sem\u00ednek<\/a>, r\u016fzn\u00e9 celozrnn\u00e9 krekry, o\u0159echov\u00e9 ty\u010dinky apod.<\/li>\n\n\n\n<li>V chladni\u010dce m\u011bjte v\u017edy <strong>b\u00edl\u00fd jogurt, zakysan\u00e9 n\u00e1poje, skyr<\/strong> \u010di jin\u00e9 podobn\u00e9 potraviny, kter\u00e9 m\u016f\u017eete v p\u0159\u00edpad\u011b pot\u0159eby vyt\u00e1hnout a bez p\u0159\u00edpravy sn\u00edst.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/jak-na-efektivni-pripravu-jidel-a-krabickovani\/\" target=\"_blank\" rel=\"noopener\"><strong>Krabi\u010dkujte<\/strong><\/a>. Dop\u0159edu uva\u0159en\u00e9 j\u00eddlo si zabalte do krabi\u010dky a vezm\u011bte si ho s sebou. Kdy\u017e si p\u0159iprav\u00edte j\u00eddlo na n\u00e1sleduj\u00edc\u00ed \u0161koln\u00ed, pracovn\u00ed \u010di v\u00fdletn\u00ed den, nestane se v\u00e1m, \u017ee v\u00e1s hlad zastihne nep\u0159ipraven\u00e9.<\/li>\n\n\n\n<li>Jako rezerva hlavn\u00edch j\u00eddel mohou slou\u017eit dop\u0159edu p\u0159ipraven\u00e9 a <strong>zmra\u017een\u00e9 <a href=\"https:\/\/gymbeam.cz\/doza-na-jidlo-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">krabi\u010dky<\/a><\/strong> s j\u00eddlem, p\u0159\u00edpadn\u011b kvalitn\u00ed <a href=\"https:\/\/gymbeam.cz\/hotova-jidla\" target=\"_blank\" rel=\"noopener\">hotov\u00e9 pokrmy<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak by mohl vypadat jeden den zabalen\u00fd do krabi\u010dek se m\u016f\u017eete inspirovat v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" rel=\"noopener\">Vzorov\u00fd j\u00eddeln\u00ed\u010dek a krabi\u010dkov\u00e1 dieta na 2000 kcal<\/a><\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-1124x749.jpg\" alt=\"Jak pl\u00e1novat j\u00eddlo p\u0159i hubnut\u00ed?\" class=\"wp-image-415550\" width=\"843\" height=\"562\" title=\"Jak pl\u00e1novat j\u00eddlo p\u0159i hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Prizpusobte_sve_okoli_stanovenym_cilum\"><\/span>2. P\u0159izp\u016fsobte sv\u00e9 okol\u00ed stanoven\u00fdm c\u00edl\u016fm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tak\u00e9 se v\u00e1m st\u00e1v\u00e1, \u017ee odhodl\u00e1n\u00ed dodr\u017eovat spr\u00e1vn\u00e9 stravovac\u00ed n\u00e1vyky se bort\u00ed, kdy\u017e na v\u00e1s doma z ka\u017ed\u00e9 sk\u0159\u00ed\u0148ky vykukuj\u00ed potraviny, kter\u00fdm byste se rad\u011bji vyhnuli? V\u017edy plat\u00ed, \u017ee <strong>co nem\u00e1m, to nesn\u00edm<\/strong>. Kdy\u017e nebudete doma skladovat potraviny, kter\u00fdm nedok\u00e1\u017eete odolat, bude pro v\u00e1s <strong>jednodu\u0161\u0161\u00ed omezit jejich p\u0159\u00edjem<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e m\u00e1 slabosti n\u011bkde jinde. Pro n\u011bkoho je to \u010dokol\u00e1da, z\u00e1kusky a jin\u00e9 cukrovinky, n\u011bkdo jin\u00fd zase neodol\u00e1 slan\u00fdm o\u0159\u00ed\u0161k\u016fm, chips\u016fm a dal\u0161\u00edm slan\u00fdm dobrot\u00e1m. Odsledujte si, kter\u00e9 potraviny jsou va\u0161\u00ed <strong>slabou str\u00e1nkou<\/strong> a sni\u017ete jejich p\u0159\u00edjem tak, \u017ee je <strong>nebudete m\u00edt doma<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Snahu v\u00e1m m\u016f\u017ee usnadnit i spr\u00e1vn\u00e9 uskladn\u011bn\u00ed potravin \u010di vhodn\u00fd \u0159\u00e1d. V\u00edce se do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zorganizovat-kuchyn-pro-uspech-v-hubnuti\/\" target=\"_blank\" rel=\"noopener\"><strong>10 tip\u016f, jak zorganizovat kuchy\u0148 pro \u00fasp\u011bch v hubnut\u00ed<\/strong><\/a>.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-749x1124.jpg\" alt=\"Pro\u010d j\u00edst pravideln\u011b?\" class=\"wp-image-415565\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Dbejte_na_pravidelnost\"><\/span>3. Dbejte na pravidelnost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je\u0161t\u011b st\u00e1le mezi n\u00e1mi koluje p\u0159edstava, \u017ee na to, abychom dok\u00e1zali zhubnout, mus\u00edme sn\u00edst co nejmen\u0161\u00ed mno\u017estv\u00ed denn\u00edch j\u00eddel. \u010c\u00edm v\u00edce j\u00eddel zvl\u00e1dneme vynechat, t\u00edm l\u00e9pe. Jedna skupina proto vynech\u00e1v\u00e1 ob\u011bd, druh\u00e1 je zase p\u0159esv\u011bd\u010den\u00e1, \u017ee je nutn\u00e9 zanev\u0159\u00edt na ve\u010de\u0159i, aby se cel\u00e9 sn\u011bzen\u00e9 j\u00eddlo n\u00e1hodou neulo\u017eilo do tukov\u00fdch z\u00e1sob.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159itom v\u00fdsledkem t\u011bchto experiment\u016f je \u010dasto <strong>velk\u00fd hlad a doj\u00edd\u00e1n\u00ed toho, co jsme p\u0159edt\u00edm vynechali.<\/strong> Typick\u00e1 situace vypad\u00e1 n\u00e1sledovn\u011b. Vezmeme si p\u0159\u00edklad Lucky, kter\u00e1 se sna\u017e\u00ed zhubnout a p\u0159e\u010dte si na internetu, \u017ee by m\u011bla vynechat nejv\u011bt\u0161\u00ed j\u00eddlo dne, tedy ob\u011bd, p\u0159\u00edpadn\u011b si d\u00e1t samotnou zeleninu. U\u0161et\u0159\u00ed t\u00edm p\u0159ece velk\u00e9 mno\u017estv\u00ed p\u0159ijat\u00fdch kalori\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lucka se \u0159\u00edd\u00ed a p\u0159es den sn\u00ed pouze <strong>malou sn\u00eddani<\/strong>, na ob\u011bd si d\u00e1 <strong>zeleninov\u00fd sal\u00e1t<\/strong> a v mezi\u010dase s\u00e1hne po <strong>jablku<\/strong>. Je se sebou spokojen\u00e1, da\u0159\u00ed se j\u00ed p\u0159ece j\u00edst m\u00e1lo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010der ale p\u0159ijde z pr\u00e1ce a za\u010dne ji doh\u00e1n\u011bt<strong> hlad<\/strong>. Nakonec do sebe za jeden ve\u010der dostane <strong>dvojn\u00e1sobnou porci ve\u010de\u0159e<\/strong> a n\u00e1sledn\u011b si je\u0161t\u011b dop\u0159eje <strong>\u010dokol\u00e1du<\/strong> a n\u011bjak\u00e9 <strong>slan\u00e9 o\u0159\u00ed\u0161ky<\/strong>, proto\u017ee m\u00e1 <strong>neust\u00e1l\u00fd hlad a chut\u011b<\/strong>. V kone\u010dn\u00e9m d\u016fsledku tak p\u0159ijme<strong> o mnoho v\u00edce energie, ne\u017e kdyby p\u0159es den sn\u011bdla klasickou porci ob\u011bda<\/strong>.<\/p>\n\n\n\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik j\u00eddel denn\u011b tedy j\u00edst?<\/h3>\n\n\n\n<p>Jak by to tedy m\u011blo vypadat spr\u00e1vn\u011b? Je to vlastn\u011b velmi <strong>individu\u00e1ln\u00ed<\/strong>. Je mo\u017en\u00e9, \u017ee Lucce by se da\u0159ilo dodr\u017eovat reduk\u010dn\u00ed re\u017eim s <strong>t\u0159emi denn\u00edmi j\u00eddly<\/strong>, ale stejn\u011b tak by j\u00ed mohlo vyhovovat i <strong>p\u011bt nebo \u0161est j\u00eddel<\/strong>. Jakoukoliv frekvenci v\u0161ak zvol\u00ed, v\u017edy se v nich mus\u00ed skr\u00fdvat <strong>dostate\u010dn\u00e9 mno\u017estv\u00ed energie a \u017eivin<\/strong>. Pokud toti\u017e bude j\u00eddla nepromy\u0161len\u011b vynech\u00e1vat, jej\u00ed t\u011blo se pravd\u011bpodobn\u011b d\u0159\u00edv nebo pozd\u011bji ozve, \u017ee mu n\u011bco <strong>chyb\u00ed. Pravideln\u011b se opakuj\u00edc\u00ed mno\u017estv\u00ed j\u00eddel s porovnatelnou celkovou energetickou hodnotou<\/strong> v\u0161ak m\u016f\u017ee pomoci zabezpe\u010dit, \u017ee bude <strong>syt\u00e1<\/strong> a ve\u010der ji nebudou <strong>p\u0159epad\u00e1vat vl\u010d\u00ed hlady.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[6,8]<\/span><\/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=\"29956,64225,49777,60667,37876,37876,37864,67684,48139,54646,68527,5968,5331,5380,9061,6939\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Zvyste_prijem_potravin_ktere_vas_zasyti\"><\/span>4. Zvy\u0161te p\u0159\u00edjem potravin, kter\u00e9 v\u00e1s zasyt\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e se sna\u017e\u00edme zhubnout, m\u011bli bychom za\u0159azovat potraviny, kter\u00e9 maj\u00ed <strong>schopnost n\u00e1s zasytit<\/strong>. Pomohou n\u00e1m tak zabr\u00e1nit hladu i p\u0159i energetick\u00e9m deficitu. P\u0159i diet\u011b jsou proto nepostradateln\u00e9 potraviny s obsahem <strong>vl\u00e1kniny a b\u00edlkovin<\/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\">Vl\u00e1knina<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/vlaknina\/gymbeam\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Vl\u00e1knina<\/a> je nestraviteln\u00e1 slo\u017eka <strong>rostlinn\u00e9 potravy<\/strong>, kter\u00e1 krom\u011b toho, \u017ee n\u00e1s zasyt\u00ed, m\u00e1 mnoho dal\u0161\u00edch zdravotn\u00edch benefit\u016f. Je nap\u0159\u00edklad nepostradateln\u00e1 pro dobr\u00e9 <strong>tr\u00e1ven\u00ed<\/strong> a nav\u00edc zpomaluje <strong>vst\u0159eb\u00e1v\u00e1n\u00ed cukru<\/strong> ze st\u0159eva do krve, \u010d\u00edm\u017e nap\u0159\u00edklad pom\u00e1h\u00e1 omezovat <a href=\"https:\/\/gymbeam.cz\/blog\/jak-oklamat-chute-na-sladke\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>chut\u011b na sladk\u00e9<\/strong><\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejbohat\u0161\u00edmi zdroji vl\u00e1kniny jsou <strong><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lusteninova-pomazanka-z-cizrny-a-fazoli\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a> a celozrnn\u00e9 potraviny<\/strong>. Po nich n\u00e1sleduje <strong>zelenina, ovoce a o\u0159echy a semena<\/strong>. Denn\u011b bychom m\u011bli p\u0159ijmout zhruba <strong>25-30 g vl\u00e1kniny<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[3,9]<\/span><\/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\">Mno\u017estv\u00ed 25 g vl\u00e1kniny z\u00edsk\u00e1me p\u0159ibli\u017en\u011b ve form\u011b:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 g ovesn\u00fdch vlo\u010dek (5 g vl\u00e1kniny)<\/li>\n\n\n\n<li>150 g jablka (3 g vl\u00e1kniny)<\/li>\n\n\n\n<li>30 g <a href=\"https:\/\/gymbeam.cz\/mandle-raw1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandl\u00ed<\/a> (3 g vl\u00e1kniny)<\/li>\n\n\n\n<li>70 g pohanky (7 g vl\u00e1kniny)<\/li>\n\n\n\n<li>70 g \u017eitn\u00e9ho chleba (4 g vl\u00e1kniny)<\/li>\n\n\n\n<li>150 g raj\u010dat (3 g vl\u00e1kniny)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby mohla vl\u00e1knina \u00fasp\u011b\u0161n\u011b plnit svou roli v diet\u011b, ujist\u011bte se, \u017ee se nach\u00e1z\u00ed ide\u00e1ln\u011b <strong>v ka\u017ed\u00e9m denn\u00edm j\u00eddle<\/strong>. Kdy\u017e bude sou\u010d\u00e1st\u00ed sn\u00eddan\u011b nap\u0159\u00edklad <strong>\u017eitn\u00fd chl\u00e9b a zelenina<\/strong>, budete se c\u00edtit <strong>syt\u011bj\u0161\u00ed<\/strong> ne\u017e po sn\u011bzen\u00ed<strong> b\u00edl\u00e9ho rohl\u00edku bez zeleninov\u00e9 p\u0159\u00edlohy.<\/strong><\/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\">P\u0159\u00edjem vl\u00e1kniny n\u00e1m mohou pomoct zv\u00fd\u0161it i <strong>dopl\u0148ky stravy<\/strong>, a to nap\u0159\u00edklad:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">psyllium<\/a><\/li>\n\n\n\n<li>jable\u010dn\u00e1 vl\u00e1knina<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glukomanan<\/a><\/li>\n\n\n\n<li>r\u016fzn\u00e9 komplexn\u00ed <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sm\u011bsi vl\u00e1kniny<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podrobn\u00e9 informace o vl\u00e1knin\u011b, jej\u00edch funkc\u00edch a zdroj\u00edch v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Vl\u00e1knina: Pro\u010d ji pot\u0159ebujeme a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-1124x750.jpg\" alt=\"Jak j\u00edst v\u00edce vl\u00e1kniny?\" class=\"wp-image-415582\" width=\"843\" height=\"563\" title=\"Jak j\u00edst v\u00edce vl\u00e1kniny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">B\u00edlkoviny<\/h3>\n\n\n\n<p>B\u00edlkoviny jsou nenahraditelnou sou\u010d\u00e1st\u00ed lidsk\u00e9ho t\u011bla, proto\u017ee jsou <strong>z\u00e1kladn\u00ed stavebn\u00ed jednotkou sval\u016f, hormon\u016f, enzym\u016f \u010di imunitn\u00edch a dal\u0161\u00edch bun\u011bk.<\/strong> Z pohledu hubnut\u00ed je oce\u0148ujeme proto, jeliko\u017e maj\u00ed <strong>nejv\u011bt\u0161\u00ed syt\u00edc\u00ed schopnost<\/strong> ze v\u0161ech makro\u017eivin. T\u00edm mohou pomoct dostat pod kontrolu neust\u00e1l\u00fd hlad a nikdy nekon\u010d\u00edc\u00ed chut\u011b na sladk\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00edlkoviny najdete jak v <strong>\u017eivo\u010di\u0161n\u00fdch<\/strong>, tak i <strong>rostlinn\u00fdch<\/strong> potravin\u00e1ch.<\/p>\n\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>Mezi \u017eivo\u010di\u0161n\u00e9 zdroje b\u00edlkovin pat\u0159\u00ed <strong>maso, masn\u00e9 v\u00fdrobky, <a href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" aria-label=\"ryby (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, vejce a ml\u00e9\u010dn\u00e9 v\u00fdrobky.<\/strong><\/li>\n\n\n\n<li>Rostlinn\u00e9 potraviny nejbohat\u0161\u00ed na b\u00edlkoviny jsou <strong>lu\u0161t\u011bniny<\/strong>.<\/li>\n\n\n\n<li>Krom\u011b p\u016fvodn\u00ed formy lu\u0161t\u011bnin (\u010do\u010dka, fazole, cizrna apod.) nem\u016f\u017eeme zapomenout ani na v\u00fdrobky z nich, jako jsou nap\u0159\u00edklad <strong>lu\u0161t\u011bninov\u00e9 <a href=\"https:\/\/gymbeam.cz\/testoviny\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">t\u011bstoviny<\/a><\/strong> \u010di potraviny pou\u017e\u00edvan\u00e9 jako <strong>alternativa masa<\/strong> (<a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noopener\">tofu<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\"tempeh (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> apod.).<\/li>\n\n\n\n<li>Za zm\u00ednku stoj\u00ed i dal\u0161\u00ed <strong>alternativy masa<\/strong> -robi, <a href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">seitan<\/a>, s\u00f3jov\u00e9 kostky apod.<\/li>\n\n\n\n<li>Dobr\u00fdm zdrojem b\u00edlkovin jsou i n\u011bkter\u00e9 <strong>pseudoobiloviny<\/strong>, nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/quinoa\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>quinoa<\/strong> <\/a>nebo <strong>amarant<\/strong>.<\/li>\n\n\n\n<li>Denn\u00ed p\u0159\u00edjem b\u00edlkovin si m\u016f\u017eete zpest\u0159it i r\u016fzn\u00fdmi <a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">proteinov\u00fdmi ty\u010dinkami<\/a>.<\/li>\n\n\n\n<li>S jejich dostate\u010dn\u00fdm p\u0159\u00edjmem n\u00e1m mohou pomoct i <a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">syrov\u00e1tkov\u00e9<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">rostlinn\u00e9 proteiny<\/a>. S v\u00fdb\u011brem vhodn\u00e9ho proteinu v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-nejlepsi-protein-na-hubnuti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Jak vybrat nejlep\u0161\u00ed protein na hubnut\u00ed.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doporu\u010den\u00fd p\u0159\u00edjem b\u00edlkovin pro dosp\u011bl\u00e9ho \u010dlov\u011bka se pohybuje mezi <strong>0,8 &#8211; 2g\/kg t\u011blesn\u00e9 hmotnosti<\/strong>. Pot\u0159eba se li\u0161\u00ed v z\u00e1vislosti <strong>na v\u011bku, zdravotn\u00edm stavu<\/strong>, mno\u017estv\u00ed <strong>svalov\u00e9 hmoty \u010di mno\u017estv\u00ed a typu pohybov\u00e9 aktivity<\/strong>. \u010clov\u011bku s hmotnost\u00ed 70 kg a sedav\u00fdm zp\u016fsobem \u017eivota m\u016f\u017ee sta\u010dit 56 g b\u00edlkovin (0,8 g\/kg hmotnosti), a\u010dkoliv pro nej m\u016f\u017ee b\u00fdt v\u00fdhodn\u011bj\u0161\u00ed p\u0159\u00edjem 1 g\/kg hmotnost (70 kg b\u00edlkovin). Aktivn\u00ed sportovec s touto hmotnost\u00ed v\u0161ak m\u016f\u017ee m\u00edt pot\u0159ebu i 2 g\/kg t\u011blesn\u00e9 hmotnosti, tedy 140 g b\u00edlkovin. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,6, 10]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg\" alt=\"Co obsahuje b\u00edlkoviny?\" class=\"wp-image-415644\" width=\"843\" height=\"562\" title=\"Co obsahuje b\u00edlkoviny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Dodrzujte_pitny_rezim\"><\/span>5. Dodr\u017eujte pitn\u00fd re\u017eim<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne v\u017edy plat\u00ed, \u017ee hlad je p\u0159evle\u010den\u00e1 \u017e\u00edze\u0148, ale mnohokr\u00e1t jsou pr\u00e1v\u011b tekutiny to, co n\u00e1m pom\u00e1h\u00e1 zaplnit na\u0161e \u017ealudky a p\u0159edch\u00e1zet hladu. Podle doporu\u010den\u00ed <strong>WHO<\/strong> (Sv\u011btov\u00e1 zdravotnick\u00e1 organizace), by m\u011bla <strong>dosp\u011bl\u00e1 \u017eena se sedav\u00fdm zp\u016fsobem \u017eivota<\/strong> \u017eij\u00edc\u00ed v pr\u016fm\u011brn\u00fdch klimatick\u00fdch podm\u00ednk\u00e1ch p\u0159ijmout denn\u011b <strong>2200 ml tekutin<\/strong>, zat\u00edmco <strong>mu\u017e zhruba 2900 ml<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jin\u00e1 doporu\u010den\u00ed tvrd\u00ed, \u017ee bychom m\u011bli denn\u011b p\u0159ijmout<strong> 30-45 ml tekutin na jeden kilogram t\u011blesn\u00e9 hmotnosti.<\/strong> Individu\u00e1ln\u00ed pot\u0159eba z\u00e1vis\u00ed na <strong>klimatick\u00fdch podm\u00ednk\u00e1ch, v\u011bku, zdravotn\u00edm stavu, mno\u017estv\u00ed a intenzit\u011b pohybov\u00e9 aktivity<\/strong> apod. Mu\u017e s hmotnost\u00ed 80 kg by tak m\u011bl denn\u011b p\u0159ijmout 2400-3600 ml tekutin. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neznamen\u00e1 to ale, \u017ee cel\u00e9 doporu\u010den\u00e9 mno\u017estv\u00ed mus\u00edme vyp\u00edt. A\u017e <strong>20 %<\/strong> z toho toti\u017e p\u0159ijmeme ze<strong> stravy<\/strong>. Mu\u017ei s pot\u0159ebou 2500 ml tekutin tak sta\u010d\u00ed vyp\u00edt <strong>ve form\u011b n\u00e1poj\u016f pouze 2000 ml.<\/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>Pro\u010d dodr\u017eovat pitn\u00fd re\u017eim v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Jak ovliv\u0148uje nedostate\u010dn\u00fd pitn\u00fd re\u017eim zdrav\u00ed?<\/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\">Jak\u00e9 tekutiny vyb\u00edrat?<\/h3>\n\n\n\n<p>Samoz\u0159ejm\u011b, nejsou tekutiny jako tekutiny. Z\u00e1klad by m\u011bla tvo\u0159it <strong>\u010dist\u00e1 voda<\/strong>, p\u0159\u00edpadn\u011b kombinovan\u00e1 s <strong>miner\u00e1ln\u00edmi vodami a neslazen\u00fdmi \u010daji. Slazen\u00e9 \u010di alkoholick\u00e9 n\u00e1poje jsou bohat\u00fdm zdrojem energie<\/strong> a dok\u00e1\u017eou velmi snadno p\u0159ekazit na\u0161e snahy o sni\u017eov\u00e1n\u00ed hmotnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o tom, jak dok\u00e1\u017eou s denn\u00edm energetick\u00fdm p\u0159\u00edjmem zam\u00e1vat kalorie v n\u00e1poj\u00edch se do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kde v\u0161ude \u010d\u00edhaj\u00ed tekut\u00e9 kalorie a jak v\u00e1m tyto pr\u00e1zdn\u00e9 kalorie br\u00e1n\u00ed v hubnut\u00ed?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-1124x749.jpg\" alt=\"Co p\u00edt p\u0159i hubnut\u00ed?\" class=\"wp-image-415612\" width=\"843\" height=\"562\" title=\"Co p\u00edt p\u0159i hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Vyzkousejte_nove_recepty\"><\/span>6. Vyzkou\u0161ejte nov\u00e9 recepty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrav\u00e1 strava nemus\u00ed b\u00fdt nudn\u00e1 ani monot\u00f3nn\u00ed. Pr\u00e1v\u011b naopak, \u010dastokr\u00e1t n\u00e1s m\u016f\u017ee p\u0159ekvapit svou <strong>barevnost\u00ed a pestrou \u0161k\u00e1lou chut\u00ed.<\/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\">Nov\u00e9 chut\u011b a kombinace m\u016f\u017eete objevit nap\u0159\u00edklad pou\u017eit\u00edm:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">obilovin<\/a>, kter\u00e9 dote\u010f nem\u011bly m\u00edsto ve va\u0161em j\u00eddeln\u00ed\u010dku (je\u010dmen, j\u00e1hly, oves apod.) a v\u00fdrobky z nich (<a href=\"https:\/\/gymbeam.cz\/brown-bulgur-wheat-gymbeam.html\" target=\"_blank\" rel=\"noopener\">bulgur<\/a>, <a href=\"https:\/\/gymbeam.cz\/kase\" target=\"_blank\" rel=\"noopener\">ka\u0161e<\/a>, <a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" rel=\"noopener\">ovesn\u00e9 vlo\u010dky<\/a>, <a href=\"https:\/\/gymbeam.cz\/granola\" target=\"_blank\" aria-label=\"granola (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola<\/a> apod.)<\/li>\n\n\n\n<li>psudoobilovin (amarant, quinoa, <a href=\"https:\/\/gymbeam.cz\/pohanka\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">pohanka<\/a>)<\/li>\n\n\n\n<li>r\u016fzn\u00fdch druh\u016f <a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" aria-label=\"lu\u0161t\u011bnin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bnin<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/bio-cockove-testoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">lu\u0161t\u011bninov\u00fdch t\u011bstovin<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">o\u0159ech\u016f a semen<\/a><\/li>\n\n\n\n<li>zeleniny a ovoce v\u0161ech druh\u016f<\/li>\n\n\n\n<li>nov\u00e9ho <a href=\"https:\/\/gymbeam.cz\/koreni\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ko\u0159en\u00ed<\/a><\/li>\n<\/ul>\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\">Nechte se inspirovat nap\u0159\u00edklad na\u0161imi recepty:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159ipravte si netypickou ovesnou ka\u0161i s <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pernikova-ovesna-kase-bez-vareni\/\" target=\"_blank\" rel=\"noopener\">pern\u00edkov\u00fdm ko\u0159en\u00edm<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-ovesna-kase-s-kakaem-a-kavou\/\" target=\"_blank\" rel=\"noopener\">kakaem a k\u00e1vou<\/a>.<\/li>\n\n\n\n<li>Ovesn\u00e9 vlo\u010dky vym\u011b\u0148te za jinou surovinu a uva\u0159te si <a aria-label=\"quinoovou ka\u0161i (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-quinoova-kase-s-jablky-makem-a-skorici\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoovou ka\u0161i<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-proteinova-mlecna-ryze-ktera-ma-jen-145-kcal\/\" target=\"_blank\" rel=\"noopener\">ml\u00e9\u010dnou r\u00fd\u017ei<\/a>.<\/li>\n\n\n\n<li>Schovejte zeleninu do buchty a upe\u010dte si <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-dynove-cheesecake-muffiny-s-krupavymi-mandlemi\/\" target=\"_blank\" rel=\"noopener\">d\u00fd\u0148ov\u00e9 cupcakes<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-repne-cokoladove-brownies\/\" target=\"_blank\" rel=\"noopener\">\u0159epov\u00e9 brownies<\/a><\/li>\n\n\n\n<li>Pomaz\u00e1nka nemus\u00ed b\u00fdt pouze vaj\u00ed\u010dkov\u00e1 nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryb\u00ed<\/a>, ale m\u016f\u017eete ji vytvo\u0159it i z <a aria-label=\"tofu (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-veganska-pomazanka-z-tofu-a-susenych-rajcat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a> nebo lu\u0161t\u011bnin.<\/li>\n\n\n\n<li>O\u0159echy nemus\u00edte j\u00edst pouze v jogurtu, ale hod\u00ed se i do slan\u00fdch j\u00eddel nap\u0159\u00edklad jako <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-batatova-miska-s-tofu-a-kesu-dresinkem\/\" target=\"_blank\" rel=\"noopener\">om\u00e1\u010dka na t\u011bstoviny<\/a> nebo jako sou\u010d\u00e1st <a aria-label=\"t\u011bsta na pizzu (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-jednoducha-pizza-bez-mouky-z-mozzarelly-mandli-a-jogurtu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u011bsta na pizzu<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"Recepty k hubnut\u00ed\" class=\"wp-image-415627\" width=\"843\" height=\"562\" title=\"Recepty k hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nesnazte_se_mit_dokonaly_jidelnicek\"><\/span>7. Nesna\u017ete se m\u00edt dokonal\u00fd j\u00eddeln\u00ed\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I v\u00e1m se u\u017e stalo, \u017ee pokusy o hubnut\u00ed selhaly, proto\u017ee jste si <strong>nedok\u00e1zali odep\u0159\u00edt<\/strong> v\u0161echny potraviny, kter\u00e9 jste si na za\u010d\u00e1tku zak\u00e1zali? Nebo jste to i zvl\u00e1dli, ale vydr\u017eelo v\u00e1m to <strong>jen chv\u00edli<\/strong>? Mo\u017en\u00e1 v\u00e1s upokoj\u00ed, \u017ee <strong>c\u00edlev\u011bdom\u00e9 diety zalo\u017een\u00e9 na dokonalosti<\/strong> kon\u010d\u00ed v\u011bt\u0161inou <strong>ne\u00fasp\u011bchem<\/strong>. B\u011b\u017en\u011b se nap\u0159\u00edklad st\u00e1v\u00e1, a mo\u017en\u00e1 to zn\u00e1te i vy, \u017ee po \u010dase je snadn\u00e9 sklouznout k p\u0159\u00edstupu &#8220;<strong>v\u0161echno nebo nic<\/strong>&#8220;. V tu chv\u00edli se n\u00e1m ur\u010ditou dobu da\u0159\u00ed bezchybn\u00e1 dieta jako z reklamy, ale jakmile si dop\u0159ejeme kousek \u010dokol\u00e1dy, pokra\u010dujeme v jeden\u00ed d\u00e1l, proto\u017ee &#8220;u\u017e jsme to p\u0159ece pokazili&#8221;. Nakonec tak p\u0159ijmeme <strong>o mnoho v\u011bt\u0161\u00ed mno\u017estv\u00ed kalori\u00ed<\/strong>, a nav\u00edc se c\u00edt\u00edme <strong>fyzicky i psychicky \u0161patn\u011b.<\/strong> Ur\u010dit\u011b to nen\u00ed udr\u017eiteln\u00fd a zdrav\u00fd p\u0159\u00edstup k j\u00eddlu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naopak, kdy\u017e si klidn\u011b i ka\u017ed\u00fd den dop\u0159ejeme kousek \u010dokol\u00e1dy, budeme spokojen\u011bj\u0161\u00ed a pravd\u011bpodobn\u011b p\u0159edejdeme i p\u0159ej\u00edd\u00e1n\u00ed se. Nikdo z n\u00e1s toti\u017e nen\u00ed dokonal\u00fd a tu \u010dokol\u00e1du nebo kousek z\u00e1kusku k \u017eivotu zkr\u00e1tka pot\u0159ebujeme. Je v po\u0159\u00e1dku, kdy\u017e se i tyto potraviny v j\u00eddeln\u00ed\u010dku ob\u010das objev\u00ed. Jako u\u017eite\u010dn\u00e9 vod\u00edtko m\u016f\u017eete pou\u017e\u00edt <strong>pravidlo 80\/20<\/strong>. To \u0159\u00edk\u00e1, \u017ee <strong>80 %<\/strong> na\u0161eho energetick\u00e9ho p\u0159\u00edjmu by m\u011bly tvo\u0159it <strong>nutri\u010dn\u011b hodnotn\u00e9 potraviny<\/strong>, zat\u00edmco zbyl\u00fdch<strong> 20 %<\/strong> m\u016f\u017eete vyplnit \u010dokol\u00e1dou, pizzou \u010di jinou obl\u00edbenou pochoutkou.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-1124x749.jpg\" alt=\"Jak j\u00edst p\u0159i hubnut\u00ed?\" class=\"wp-image-415659\" width=\"843\" height=\"562\" title=\"Jak j\u00edst p\u0159i hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Nezanedbavejte_spanek\"><\/span>8. Nezanedb\u00e1vejte sp\u00e1nek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nek mnoho z n\u00e1s podce\u0148uje, ale p\u0159itom se jedn\u00e1 o z\u00e1klad na\u0161eho \u00fasp\u011bchu. Nedostatek sp\u00e1nku toti\u017e zp\u016fsobuje <strong>zm\u011bny v hladin\u00e1ch hormon\u016f<\/strong>, kter\u00e9 signalizuj\u00ed <strong>hlad a sytost.<\/strong><\/p>\n\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><strong>Zvy\u0161uje<\/strong> se hladina <strong>ghrelinu<\/strong> (hormonu hladu).<\/li>\n\n\n\n<li>Naopak hladina <strong>leptinu<\/strong> (hormonu sytosti) je <strong>sn\u00ed\u017een\u00e1<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledkem je <strong>ni\u017e\u0161\u00ed uspokojen\u00ed z j\u00eddla, v\u011bt\u0161\u00ed hlad a chut\u011b<\/strong>. P\u0159i diet\u011b v\u0161ak pot\u0159ebujeme p\u0159esn\u00fd opak, abychom zvl\u00e1dli b\u00fdt v kalorick\u00e9m deficitu. Nedostate\u010dn\u00fd sp\u00e1nek si tak zahr\u00e1v\u00e1 s na\u0161\u00edm <strong>apetitem<\/strong>, co\u017e je jeden z d\u016fvod\u016f, pro\u010d je spojen\u00fd se <strong>zv\u00fd\u0161en\u00fdm rizikem n\u00e1r\u016fstu hmotnosti a obezity.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[1,7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pot\u0159eba sp\u00e1nku je <strong>individu\u00e1ln\u00ed<\/strong>, ide\u00e1ln\u011b bychom v\u0161ak m\u011bli sp\u00e1t <strong>7-9 hodin<\/strong> denn\u011b. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s t\u00e9ma sp\u00e1nku zaj\u00edm\u00e1, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Sp\u00e1nek: nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuku<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-1124x749.jpg\" alt=\"Sp\u00e1nek a hubnut\u00ed\" class=\"wp-image-415674\" width=\"843\" height=\"562\" title=\"Sp\u00e1nek a hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Nestoupejte_si_na_vahu_kazdy_den\"><\/span>9. Nestoupejte si na v\u00e1hu ka\u017ed\u00fd den<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u011b\u017en\u011b se st\u00e1v\u00e1, \u017ee \u010dlov\u011bk, kter\u00fd se sna\u017e\u00ed zhubnout, za\u010d\u00edn\u00e1 sv\u016fj den stoupnut\u00edm si na v\u00e1hu. P\u0159itom je to jedna z t\u011bch aktivit, kter\u00e1 dok\u00e1\u017ee po\u0159\u00e1dn\u011b <strong>demotivovat<\/strong>. <strong>V\u00fdkyvy hmotnosti<\/strong> jsou toti\u017e <strong>p\u0159irozen\u00e9<\/strong> a nemus\u00ed znamenat, \u017ee jste p\u0159ibrali t\u011blesn\u00fd tuk. Pokud se tedy stane, \u017ee v \u00fater\u00fd r\u00e1no je na v\u00e1ze i o 1 kg v\u00edce ne\u017e v pond\u011bl\u00ed, nezoufejte. Je velmi pravd\u011bpodobn\u00e9, \u017ee m\u00e1te nap\u0159\u00edklad <strong>pln\u011bj\u0161\u00ed tr\u00e1vic\u00ed trakt<\/strong> \u010di v\u00edce <strong>vody ve svalech<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s v\u00fdkyvy hmotnosti netr\u00e1p\u00ed, klidn\u011b v denn\u00edm v\u00e1\u017een\u00ed pokra\u010dujte. Pokud v\u0161ak pat\u0159\u00edte mezi v\u011bt\u0161inu smrteln\u00edk\u016f, u kter\u00fdch vy\u0161\u0161\u00ed \u010d\u00edsla p\u0159ivol\u00e1vaj\u00ed no\u010dn\u00ed m\u016fry, sni\u017ete po\u010det stoupnut\u00ed na v\u00e1hu, nap\u0159\u00edklad na <strong>jedenkr\u00e1t t\u00fddn\u011b<\/strong> nebo dokonce <strong>jedenkr\u00e1t za dva t\u00fddny<\/strong>. I tato frekvence sta\u010d\u00ed na to, abyste se z <strong>dlouhodob\u00e9ho hlediska<\/strong> mohli posoudit, jestli se hmotnost h\u00fdbe t\u00edm spr\u00e1vn\u00fdm sm\u011brem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nezapom\u00ednejte tak\u00e9 na to, \u017ee pokud hubnete nejen zm\u011bnou stravov\u00e1n\u00ed, ale i <strong>cvi\u010den\u00edm<\/strong>, v t\u011ble se m\u016f\u017ee m\u011bnit nejen mno\u017estv\u00ed <strong>t\u011blesn\u00e9ho tuku<\/strong>, ale i <strong>svalov\u00e9 hmoty<\/strong>. Proto pokud se tuk sni\u017euje a mno\u017estv\u00ed sval\u016f zvy\u0161uje, \u010d\u00edslo na v\u00e1ze nemus\u00ed odpov\u00eddat va\u0161im o\u010dek\u00e1v\u00e1n\u00edm. Kombinujte proto v\u00e1\u017een\u00ed s m\u011b\u0159en\u00edm <strong>t\u011blesn\u00fdch obvod\u016f<\/strong> (obvod pasu, bok\u016f apod.) a pravideln\u011b se <strong>fo\u0165te<\/strong> ve spodn\u00edm pr\u00e1dle. O tom, jak\u00e9 m\u00e1te v t\u011ble mno\u017estv\u00ed tuku a sval\u016f v\u00e1m pov\u00ed podrobnosti <strong>anal\u00fdza t\u011blesn\u00e9ho slo\u017een\u00ed<\/strong> (nej\u010dast\u011bji d\u011blan\u00e1 p\u0159\u00edstrojem InBody).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co v\u0161echno se m\u016f\u017ee skr\u00fdvat za \u010d\u00edslem na v\u00e1ze se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Pro\u010d v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161\u00ed \u010d\u00edslo a nen\u00ed to tuk<\/strong><\/a>.<\/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\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Najdete_si_partaka\"><\/span>10. Najd\u011bte si par\u0165\u00e1ka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve v\u0161eobecnosti plat\u00ed, \u017ee se n\u00e1m v jak\u00e9mkoliv t\u011b\u017ek\u00e9m \u00fakolu <strong>da\u0159\u00ed l\u00e9pe<\/strong>, kdy\u017e na n\u011bj <strong>nejsme sami<\/strong>. Hubnut\u00ed nen\u00ed v\u00fdjimka. Zjist\u011bte, zda n\u00e1hodou v kruhu va\u0161\u00ed rodiny nebo p\u0159\u00e1tel nen\u00ed n\u011bkdo, kdo m\u00e1 <strong>podobn\u00e9 c\u00edle jako vy<\/strong>. Kdy\u017e se budete <strong>navz\u00e1jem podporovat, kontrolovat a sd\u00edlet r\u016fzn\u00e9 tipy a triky<\/strong>, reduk\u010dn\u00ed re\u017eim m\u016f\u017ee b\u00fdt nakonec o mnoho p\u0159\u00edjemn\u011bj\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kamenem \u00farazu p\u0159i zm\u011bn\u011b stravovac\u00edch n\u00e1vyk\u016f b\u00fdv\u00e1 \u010dasto p\u0159\u00edstup lid\u00ed, se kter\u00fdmi denn\u011b tr\u00e1v\u00edme sv\u016fj \u010das. A\u0165 u\u017e se jedn\u00e1 o <strong>partnera<\/strong> nebo <strong>partnerku, rodinu, p\u0159\u00e1tele nebo kolegy<\/strong> v pr\u00e1ci, ide\u00e1ln\u011b pot\u0159ebujeme jejich podporu, aby se n\u00e1m da\u0159ilo. Proto, pokud v\u00e1s od hubnut\u00ed odrazuj\u00ed, zkuste jim vysv\u011btlit, co pro v\u00e1s tento proces znamen\u00e1, a pro\u010d pot\u0159ebujete jejich podporu. Kdov\u00ed, mo\u017en\u00e1 se n\u011bkte\u0159\u00ed z nich do toho dokonce pust\u00ed s v\u00e1mi nebo v\u00e1m za\u010dnou d\u011blat radost protienovou ty\u010dinkou m\u00edsto z\u00e1kusku z cukr\u00e1rny.<\/p>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-1124x750.jpg\" alt=\"Tipy pro snadn\u011bj\u0161\u00ed hubnut\u00ed\" class=\"wp-image-415704\" width=\"843\" height=\"563\" title=\"Tipy pro snadn\u011bj\u0161\u00ed hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rychl\u00e9 v\u00fdsledky a co nejm\u00e9n\u011b \u00fasil\u00ed n\u00e1s l\u00e1kaj\u00ed i v p\u0159\u00edpad\u011b hubnut\u00ed. V\u011bt\u0161inou ale plat\u00ed, \u017ee jak\u00e9koliv<strong> zkratky<\/strong> nakonec povedou k <strong>ne\u00fasp\u011bchu<\/strong>. Proto ud\u011bl\u00e1te l\u00e9pe, kdy\u017e se sm\u00ed\u0159\u00edte s del\u0161\u00ed dobou reduk\u010dn\u00edho re\u017eimu. Odm\u011bnou v\u00e1m bude <strong>p\u0159\u00edjemn\u011bj\u0161\u00ed cesta bez nadm\u011brn\u00fdch omezen\u00ed a dlouhotrvaj\u00edc\u00ed \u00fasp\u011bch<\/strong> ve form\u011b udr\u017een\u00ed ni\u017e\u0161\u00ed t\u011blesn\u00e9 hmotnosti. Aby se v\u00e1m hubnut\u00ed da\u0159ilo, sta\u010d\u00ed se zam\u011b\u0159it na <strong>pravidelnou stravu, dostatek vl\u00e1kniny a b\u00edlkovin, sp\u00e1nkov\u00fd re\u017eim a pl\u00e1nov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku<\/strong>. Proces v\u00e1m zp\u0159\u00edjemn\u00ed i drobnosti, jako je zkou\u0161en\u00ed <strong>nov\u00fdch recept\u016f nebo kamar\u00e1d<\/strong>, kter\u00fd p\u016fjde do zm\u011bn s v\u00e1mi. Nevad\u00ed, kdy\u017e bude hubnut\u00ed trvat del\u0161\u00ed dobu a nebudou se d\u00edt z\u00e1zraky. Nejlep\u0161\u00ed v\u00fdsledky v\u011bt\u0161inou p\u0159inese ten nejpomalej\u0161\u00ed zp\u016fsob.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud byl pro v\u00e1s \u010dl\u00e1nek zaj\u00edmav\u00fd a u\u017eite\u010dn\u00fd, roz\u0161i\u0159te ho sd\u00edlen\u00edm mezi sv\u00e9 zn\u00e1m\u00e9 a p\u0159\u00e1tele a pomozte jim dos\u00e1hnout jejich c\u00edl\u016f.<\/p>\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.sk\/zdrave-potraviny\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZdrav\u00e9 potraviny\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.sk\/obilniny-a-cerealie\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tObilniny a cere\u00e1lie\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>Pustili jste se do hubnut\u00ed a je to pro v\u00e1s jedno velk\u00e9 utrpen\u00ed? Je dost mo\u017en\u00e9, \u017ee se zbyte\u010dn\u011b p\u0159\u00edli\u0161 omezujete. Velk\u00fd hlad a \u00fanava toti\u017e nemus\u00ed b\u00fdt sou\u010d\u00e1st\u00ed diety. Dne\u0161n\u00ed \u010dl\u00e1nek v\u00e1m prozrad\u00ed, co d\u011blat, aby nebylo hubnut\u00ed tak nep\u0159\u00edjemn\u00fd z\u00e1\u017eitek.<\/p>\n","protected":false},"author":156,"featured_media":415494,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6477,6369,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-416577","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-dieta-cs","9":"tag-hubnuti","10":"tag-strava-cs","11":"tag-zdravy-zivotni-styl","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>10 tip\u016f, jak si usnadnit hubnut\u00ed a dostat se do formy - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak rychle a \u00fasp\u011b\u0161n\u011b spalovat tuky, \u00fa\u010dinn\u011b zhubnout a p\u0159itom se netr\u00e1pit? M\u011bjte pl\u00e1n, sp\u011bte, jezte pravideln\u011b a nezapom\u00ednejte na vl\u00e1kninu a b\u00edlkoviny.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 tip\u016f, jak si usnadnit hubnut\u00ed a dostat se do formy - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak rychle a \u00fasp\u011b\u0161n\u011b spalovat tuky, \u00fa\u010dinn\u011b zhubnout a p\u0159itom se netr\u00e1pit? M\u011bjte pl\u00e1n, sp\u011bte, jezte pravideln\u011b a nezapom\u00ednejte na vl\u00e1kninu a b\u00edlkoviny.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-01-12T19:44:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-27T11:52:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/jak-si-ulehcit-dietu-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"10 tip\u016f, jak si usnadnit hubnut\u00ed a dostat se do formy\",\"datePublished\":\"2023-01-12T19:44:23+00:00\",\"dateModified\":\"2023-06-27T11:52:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/\"},\"wordCount\":4002,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jak-si-ulehcit-dietu-FB-.png\",\"keywords\":[\"dieta\",\"hubnut\u00ed\",\"strava\",\"zdrav\u00fd \u017eivotn\u00ed styl\"],\"articleSection\":[\"Jak zhubnout\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/\",\"name\":\"10 tip\u016f, jak si usnadnit hubnut\u00ed a dostat se do formy - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jak-si-ulehcit-dietu-FB-.png\",\"datePublished\":\"2023-01-12T19:44:23+00:00\",\"dateModified\":\"2023-06-27T11:52:06+00:00\",\"description\":\"Jak rychle a \u00fasp\u011b\u0161n\u011b spalovat tuky, \u00fa\u010dinn\u011b zhubnout a p\u0159itom se netr\u00e1pit? 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