{"id":2320,"date":"2023-09-27T16:19:12","date_gmt":"2023-09-27T14:19:12","guid":{"rendered":"https:\/\/365fitco.mooore.sk\/eurovea\/?p=2320"},"modified":"2025-09-15T21:51:28","modified_gmt":"2025-09-15T19:51:28","slug":"ako-zacat-chudnut-komplexny-sprievodca-uspesnym-chudnutim","status":"publish","type":"post","link":"https:\/\/365fitco.mooore.sk\/eurovea\/ako-zacat-chudnut-komplexny-sprievodca-uspesnym-chudnutim\/","title":{"rendered":"Ako za\u010da\u0165 chudn\u00fa\u0165: Komplexn\u00fd sprievodca \u00faspe\u0161n\u00fdm chudnut\u00edm"},"content":{"rendered":"[vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#ffffff” scene_position=”center” top_padding=”2%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default”][vc_custom_heading text=”#fitness” font_container=”tag:h5|text_align:center|color:%23a81313″ use_theme_fonts=”yes” css=”.vc_custom_1757965878926{margin-bottom: 10px !important;}”][vc_custom_heading text=”Ako za\u010da\u0165 chudn\u00fa\u0165: Komplexn\u00fd sprievodca \u00faspe\u0161n\u00fdm chudnut\u00edm” font_container=”tag:h2|font_size:48px|text_align:center|line_height:57px” use_theme_fonts=”yes” css_animation=”none”][divider line_type=”No Line” custom_height=”30″][vc_column_text]\n

Ako schudn\u00fa\u0165? V\u00a0z\u00e1sade platia \u00faplne z\u00e1kladn\u00e9 pravidl\u00e1 \u2013 pestr\u00e1 strava, pravideln\u00fd pohyb, dostatok sp\u00e1nku a\u00a0pitn\u00fd re\u017eim. \u017diadne nezmyseln\u00e9 di\u00e9ty ani z\u00e1zra\u010dn\u00e9 n\u00e1poje v\u00a0pr\u00e1\u0161ku. Je to tak\u00e9 jednoduch\u00e9 a\u00a0z\u00e1rove\u0148 tak\u00e9 n\u00e1ro\u010dn\u00e9. Ak by to bolo \u013eahk\u00e9, ak\u00ed by sme boli v\u0161etci fit a\u00a0zdrav\u00ed, v\u0161ak?\u00a0<\/strong><\/p>\n

\u010co urobi\u0165 ako prv\u00e9, ke\u010f chcete schudn\u00fa\u0165?<\/strong><\/h2>\n

V\u00a0prvom rade zme\u0148te nastavenie svojej mysle. Mo\u017eno v\u00e1m to znie u\u017e trocha otrepane, preto\u017ee sa to hovor\u00ed v\u0161ade a\u00a0mo\u017eno v\u00e1m to dokonca pr\u00edde ako hl\u00fapos\u0165. Ve\u010f u\u017e ste sa predsa v\u00a0mysli rozhodli, \u017ee schudnete. Vy v\u0161ak nejdete chudn\u00fa\u0165, ale idete zmeni\u0165 svoj doteraj\u0161\u00ed \u017eivotn\u00fd \u0161t\u00fdl<\/a>. Je to jedno z\u00a0naj\u0165a\u017e\u0161\u00edch a\u00a0z\u00e1rove\u0148 najlep\u0161\u00edch rozhodnut\u00ed, ktor\u00e9 m\u00f4\u017eete v\u00a0\u017eivote urobi\u0165.<\/p>\n

Vyd\u00e1vate sa na dlh\u00fa cestu, a\u00a0to si treba hne\u010f na za\u010diatku uvedomi\u0165, preto\u017ee ne\u00faspechy zaru\u010dene pr\u00eddu, ale nem\u00f4\u017eete sa nimi necha\u0165 odradi\u0165. Ne\u010dakajte z\u00e1zraky zo d\u0148a na de\u0148, z\u00a0t\u00fd\u017ed\u0148a na t\u00fd\u017ede\u0148, dokonca ani z\u00a0mesiaca na mesiac. Tu skratky jednoducho neexistuj\u00fa. So zmenou za\u010dnite naozaj postupne. Dajte si konkr\u00e9tne mikro ciele.<\/strong> Cie\u013e \u201erozhodol som sa schudn\u00fa\u0165\u201c je pr\u00edli\u0161 \u0161irok\u00fd a\u00a0v\u0161eobecn\u00fd. V\u00a0takomto pr\u00edpade ani nebudete vedie\u0165, kde za\u010da\u0165 a\u00a0\u010do m\u00e1te vlastne robi\u0165. Za\u010dnite t\u00fdm, \u017ee si napr\u00edklad poviete, \u017ee odteraz zjete ka\u017ed\u00fd de\u0148 porciu ovocia a\u00a0zeleniny, p\u00f4jdete o\u00a0pol hodinu sk\u00f4r spa\u0165 alebo dvakr\u00e1t do t\u00fd\u017ed\u0148a si d\u00e1te dlh\u00fa prech\u00e1dzku.<\/p>\n

Chudn\u00fa\u0165 s\u00e1m alebo s\u00a0pomocou \u0161pecialistov?<\/strong><\/h2>\n

\u010eal\u0161ie rozhodnutie, ktor\u00e9 mus\u00edte na za\u010diatku urobi\u0165 je to, \u010di sa na t\u00fato zmenu podujmete samy alebo vyh\u013ead\u00e1te pomoc. V\u00a0oblasti stravovania to bude v\u00fd\u017eivov\u00fd alebo nutri\u010dn\u00fd \u0161pecialistu a\u00a0v\u00a0pr\u00edpade cvi\u010denia osobn\u00fd tr\u00e9ner<\/a>. Oboje m\u00e1 svoje v\u00fdhody aj nev\u00fdhody.<\/p>\n

Tak ako pri cvi\u010den\u00ed, aj pri stravovan\u00ed m\u00f4\u017eu by\u0165 pre v\u00e1s \u0161pecialisti n\u00e1pomocn\u00ed hlavne v\u00a0za\u010diatkoch. Pom\u00f4\u017eu v\u00e1m pochopi\u0165 z\u00e1klady v cvi\u010den\u00ed<\/a> a stravovan\u00ed a\u00a0nasmeruj\u00fa v\u00e1s spr\u00e1vnym smerom. Ale nespoliehajte sa na vzorov\u00e9 jed\u00e1lni\u010dky. Ak chcete trval\u00fa zmenu, sk\u00f4r \u010di nesk\u00f4r sa budete musie\u0165 aj samy vzdel\u00e1va\u0165 v\u00a0tejto oblasti. Profesion\u00e1lny nutri\u010dn\u00fd poradca v\u00e1m v\u0161ak na za\u010diatok uk\u00e1\u017ee, \u017ee pri chudnut\u00ed nemus\u00edte by\u0165 odk\u00e1zan\u00ed len na kuracie prsia so \u0161al\u00e1tom, ale \u017ee jed\u00e1lni\u010dek m\u00f4\u017eete ma\u0165 ove\u013ea pestrej\u0161\u00ed.<\/p>\n

Ako vlastne funguje \u00fabytok hmotnosti?<\/strong><\/h2>\n

Aj pri chudnut\u00ed plat\u00ed jednoduch\u00e1 matematika. Aby ste kil\u00e1 zhodili, mus\u00edte by\u0165 v kalorickom deficite, a\u00a0teda mus\u00edte ma\u0165 vy\u0161\u0161\u00ed v\u00fddaj ne\u017e pr\u00edjem energie<\/strong>. Je pochopite\u013en\u00e9, \u017ee ka\u017ed\u00fd potrebujeme in\u00fd denn\u00fd energetick\u00fd pr\u00edjem. Ovplyv\u0148uje ho mnoho faktorov, ako napr\u00edklad pohlavie, genetika, hmotnos\u0165, fyzick\u00e1 aktivita \u010di ve\u013ekos\u0165 tela. Ako teda zisti\u0165, ko\u013eko kal\u00f3ri\u00ed by ste mali denne prija\u0165? <\/strong>Existuje ur\u010dit\u00fd vzorec, ktor\u00fd v\u00e1m povie, ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite, a teda potrebujete po\u010das d\u0148a. Z\u00a0angli\u010dtiny je pod skratkou TDEE (Total Daily Energy Expenditure) a\u00a0zah\u0155\u0148a \u0161tyri premenn\u00e9:<\/p>\n

    \n
  1. R\u00fdchlos\u0165 baz\u00e1lneho metabolizmu<\/strong> (Basal Metabolic Rate)<\/li>\n
  2. Termick\u00fd efekt jedla<\/strong> (Thermic Effect of Food)<\/li>\n
  3. Termogen\u00e9za aktivity bez cvi\u010denia<\/strong> (Non-Exercise Activity Thermogenesis)<\/li>\n
  4. Termick\u00fd efekt aktivity (cvi\u010denia<\/strong>) (Thermic Effect of Activity)<\/li>\n<\/ol>\n

    TDEE = BMR + TEF + NEAT + TEA<\/strong><\/p>\n

      \n
    1. Baz\u00e1lny metabolizmus (BMR)<\/strong><\/li>\n<\/ol>\n

      Toto je mno\u017estvo kal\u00f3ri\u00ed, ktor\u00e9 v\u00e1\u0161 organizmus potrebuje na udr\u017eanie z\u00e1kladn\u00fdch \u017eivotn\u00fdch funkci\u00ed, ako s\u00fa d\u00fdchanie a udr\u017eiavanie telesnej teploty, a\u00a0to v\u00a0\u00faplnom pokoji aj ke\u010f ni\u010d nerob\u00edte. BMR je najv\u00e4\u010d\u0161\u00edm faktorom pri v\u00fdpo\u010dte TDEE. Toto je minim\u00e1lne mno\u017estvo energie, ktor\u00fa potrebujete na be\u017en\u00e9 fungovanie.<\/strong> Stravova\u0165 sa pod baz\u00e1lny metabolizmus by ste naozaj nemali.<\/p>\n

        \n
      1. Termick\u00fd efekt jedla (TEF)<\/strong><\/li>\n<\/ol>\n

        TEF predstavuje mno\u017estvo kal\u00f3ri\u00ed, ktor\u00e9 v\u00e1\u0161 organizmus potrebuje na tr\u00e1venie a metabolizovanie potravy. R\u00f4zne typy potrav\u00edn maj\u00fa r\u00f4zny TEF, pri\u010dom bielkoviny maj\u00fa vysok\u00fd TEF, zatia\u013e \u010do tuky maj\u00fa ni\u017e\u0161\u00ed. Napr\u00edklad na str\u00e1venie 100 kal\u00f3ri\u00ed z\u00a0bielkov\u00edn bude va\u0161e telo potrebova\u0165 20 a\u017e 35 kal\u00f3ri\u00ed.<\/p>\n

          \n
        1. Termogen\u00e9za aktivity bez cvi\u010denia (NEAT)<\/strong><\/li>\n<\/ol>\n

          Sem patria kal\u00f3rie, ktor\u00e9 po\u010das d\u0148a sp\u00e1lite r\u00f4znymi \u010dinnos\u0165ami okrem cvi\u010denia, sp\u00e1nku a jedenia. Patria sem be\u017en\u00e9 denn\u00e9 aktivity, ako napr\u00edklad ch\u00f4dza po\u010das d\u0148a, nakupovanie, upratovanie, ch\u00f4dza do schodov a\u00a0podobne. Tento \u00fadaj sa bude u\u00a0\u013eud\u00ed ve\u013emi l\u00ed\u0161i\u0165.<\/p>\n

            \n
          1. Termick\u00fd efekt aktivity (TEA)<\/strong><\/li>\n<\/ol>\n

            Tu s\u00fa kal\u00f3rie, ktor\u00e9 sp\u00e1lite po\u010das cvi\u010denia.<\/p>\n

            A\u00a0teraz k\u00a0samotn\u00e9mu v\u00fdpo\u010dtu. Predikt\u00edvnych vzorcov na v\u00fdpo\u010det baz\u00e1lneho metabolizmu<\/strong> existuje nieko\u013eko. Zauj\u00edmav\u00e9 je, \u017ee prv\u00fd vzorec Harris-Benedict vznikol u\u017e v\u00a0roku 1919. Pou\u017e\u00edval sa a\u017e do roku 1990, kedy bol publikovan\u00fd nov\u00fd vzorec Mifflin St Jeor, ktor\u00fd bol pova\u017eovan\u00fd za presnej\u0161\u00ed a vhodnej\u0161\u00ed pre modern\u00fa popul\u00e1ciu. Vyzer\u00e1 takto:<\/p>\n

            BMR (u mu\u017ea)<\/strong> = (10 x hmotnos\u0165 v kg) + (6,25 x v\u00fd\u0161ka v cm) \u2013 (5 x vek v rokoch) + 5<\/p>\n

            BMR (u \u017eeny)<\/strong> = (10 x hmotnos\u0165 v kg) + (6,25 x v\u00fd\u0161ka v cm) \u2013 (5 x vek v rokoch) \u2013 161<\/p>\n

            E\u0161te treba zoh\u013eadni\u0165 mieru fyzickej aktivity<\/strong>. Tu tie\u017e existuje viacero v\u00fdpo\u010dtov. Jedn\u00fdm z\u00a0nich s\u00fa multiplik\u00e1tory od Michaela Matthewsa, ktor\u00e9 vych\u00e1dzaj\u00fa z\u00a0jeho praxe s tis\u00edckami \u013eud\u00ed.<\/p>\n

            1,15 = sedav\u00fd (minim\u00e1lne alebo \u017eiadne cvi\u010denie)<\/p>\n

            1,2 a\u017e 1,35 = mierna aktivita (1 \u2013 3 h cvi\u010denia alebo \u0161portu do t\u00fd\u017ed\u0148a)<\/p>\n

            1,4 a\u017e 1,55 = stredn\u00e1 aktivita (4 \u2013 6 h cvi\u010denia alebo \u0161portu do t\u00fd\u017ed\u0148a)<\/p>\n

            1,6 a\u017e 1,75 = vysok\u00e1 aktivita (7 \u2013 9 h cvi\u010denia alebo \u0161portu do t\u00fd\u017ed\u0148a)<\/p>\n

            1,8 a\u017e 1,95 = extra vysok\u00e1 aktivita (10 a viac h cvi\u010denia alebo \u0161portu do t\u00fd\u017ed\u0148a)<\/p>\n

            TDEE = BMR x multiplik\u00e1tor + TEF<\/strong><\/p>\n

            P\u00fdtate sa, \u010do s\u00a0termick\u00fdm efektom jedla (TEF)? Odhadn\u00fa\u0165 toto \u010d\u00edslo je celkom v\u00fdzva. V\u0161eobecn\u00e9 odpor\u00fa\u010danie je, \u017ee TEF tvor\u00ed 10 % z\u00a0v\u00e1\u0161ho celkov\u00e9ho denn\u00e9ho pr\u00edjmu.<\/strong> Museli by ste si teda spo\u010d\u00edta\u0165, ko\u013eko kal\u00f3ri\u00ed za de\u0148 zjete a\u00a0z\u00a0toho vypo\u010d\u00edta\u0165 10 %.<\/p>\n

            TEF = 0,10 x celkov\u00fd denn\u00fd pr\u00edjem v kal\u00f3ri\u00e1ch<\/strong><\/p>\n

            Po t\u00fdchto v\u00fdpo\u010dtoch v\u00e1m mus\u00ed by\u0165 jasn\u00e9, \u017ee v\u00fdsledn\u00e9 \u010d\u00edslo je ak\u00fdsi odhad a\u00a0pravdepodobne nie je \u00faplne presn\u00e9. Poskytne v\u00e1m v\u0161ak slu\u0161n\u00fd orienta\u010dn\u00fd bod, od ktor\u00e9ho sa m\u00f4\u017eete odrazi\u0165.<\/p>\n

            Ko\u013eko kal\u00f3ri\u00ed by ste mali by\u0165 v\u00a0deficite?<\/strong><\/h2>\n

            Pod\u013ea predch\u00e1dzaj\u00faceho v\u00fdpo\u010dtu ste zistili, ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite. Toto mno\u017estvo potrebujete ka\u017ed\u00fd de\u0148 na be\u017en\u00e9 fungovanie, respekt\u00edve na ak\u00fdsi udr\u017eiavac\u00ed m\u00f3d. Ak chcete schudn\u00fa\u0165, mus\u00edte prija\u0165 menej kal\u00f3ri\u00ed, ale o\u00a0ko\u013eko menej? Na internete na v\u00e1s ako prv\u00e9 vysko\u010d\u00ed v\u0161eobecn\u00e9 odpor\u00fa\u010danie, \u017ee o\u00a0500 kal\u00f3ri\u00ed menej sa pova\u017euje za primeran\u00e9<\/strong>. Nemus\u00ed to by\u0165 ale zdrav\u00e9 pre ka\u017ed\u00e9ho. Nem\u00f4\u017eeme rovnak\u00e9 \u010d\u00edslo uplatni\u0165 u\u00a0ka\u017ed\u00e9ho \u010dloveka rovnako. Najm\u00e4 u\u00a0\u017eien s\u00a0ni\u017e\u0161ou v\u00fd\u0161kou a\u00a0viac-menej sedav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom to m\u00f4\u017ee by\u0165 u\u017e pr\u00edli\u0161 ve\u013ea. Lep\u0161ie a dlhodobo udr\u017eate\u013enej\u0161ie bude, ak si kalorick\u00fd deficit vypo\u010d\u00edtate percentu\u00e1lnym podielom<\/strong>, ktor\u00fd je 15 a\u017e 20 % v\u00e1\u0161ho s\u00fa\u010dasn\u00e9ho energetick\u00e9ho pr\u00edjmu. Zdrav\u00e9 tempo chudnutia sa zvy\u010dajne odpor\u00fa\u010da na \u00farovni 0,5 a\u017e 1 kilogram t\u00fd\u017edenne.<\/p>\n

            Existuj\u00fa in\u00e9 met\u00f3dy, ako odmera\u0165 TDEE?<\/strong><\/h2>\n

            V\u00fd\u017eivov\u00fd poradcovia \u010dasto pracuj\u00fa so \u0161peci\u00e1lnymi v\u00e1hami, ktor\u00e9 funguj\u00fa na z\u00e1klade princ\u00edpu bioelektrickej impedancie. T\u00e1to technika vyu\u017e\u00edva bezpe\u010dn\u00fd elektrick\u00fd pr\u00fad, ktor\u00fd prech\u00e1dza cez telo a meria, ako ho telo vedie. Telo obsahuje r\u00f4zne typy tkan\u00edv, ako s\u00fa svaly, tuk a kosti, ktor\u00e9 maj\u00fa odli\u0161n\u00e9 hladiny vodivosti. Svalov\u00e9 tkanivo a voda v tele s\u00fa dobr\u00fdmi vodi\u010dmi elektrickej energie, zatia\u013e \u010do tuk m\u00e1 ni\u017e\u0161iu vodivos\u0165.<\/p>\n

            V\u010faka tomu viete zisti\u0165, ak\u00fd m\u00e1te v\u00a0tele pomer tuku a\u00a0svalov, ako ho m\u00e1te v tele rozlo\u017een\u00fd, ko\u013eko vody m\u00e1te v\u00a0tele, ak\u00e1 je hmotnos\u0165 va\u0161ej kostry \u010di ak\u00fd m\u00e1te viscer\u00e1lny tuk<\/strong> (tuk, ktor\u00fd sa nach\u00e1dza v bru\u0161nej dutine a obklopuje vn\u00fatorn\u00e9 org\u00e1ny). Op\u00e4\u0165 p\u00f4jde do ur\u010ditej miery o\u00a0odhad a\u00a0\u010d\u00edsla sa m\u00f4\u017eu ka\u017ed\u00fd de\u0148 mierne l\u00ed\u0161i\u0165. Tieto \u00fadaje v\u0161ak m\u00f4\u017eu by\u0165 pre v\u00e1s zauj\u00edmavej\u0161ie v\u00a0dlhodobom horizonte, ke\u010f si m\u00f4\u017eete ka\u017ed\u00fd mesiac porovna\u0165, ako sa v\u00e1m men\u00ed pomer tuku a\u00a0svalov.<\/p>\n

            Po\u010d\u00edtanie kal\u00f3ri\u00ed: \u00e1no alebo nie? <\/strong>\u00a0<\/strong><\/h2>\n

            Ve\u013ea \u013eud\u00ed si mysl\u00ed, \u017ee po\u010d\u00edtanie kal\u00f3ri\u00ed je pri chudnut\u00ed povinn\u00e1 jazda. Ve\u010f ako inak budete vedie\u0165, \u017ee ste v\u00a0kalorickom deficite? \u00c1no aj nie. Z\u00e1le\u017e\u00ed, v\u00a0akej f\u00e1ze sa nach\u00e1dzate.<\/strong> Ak m\u00e1te vy\u0161\u0161iu nadv\u00e1hu, napr\u00edklad 15 k\u00edl, a\u00a0uvedomujete si, \u017ee sa stravujete zle, tak aj men\u0161ie zmeny v\u00a0jed\u00e1lni\u010dku hne\u010f sp\u00f4sobia zmenu, a to bez toho, aby ste kal\u00f3rie po\u010d\u00edtali. Ak u\u017e dlh\u0161ie stagnujete a\u00a0v\u00e1ha sa neh\u00fdbe, stoj\u00ed za zv\u00e1\u017eenie za\u010da\u0165 kal\u00f3rie po\u010d\u00edta\u0165. Aspo\u0148 po\u010das jedn\u00e9ho t\u00fd\u017ed\u0148a, aby ste z\u00edskali re\u00e1lnej\u0161\u00ed preh\u013ead.<\/p>\n

            Po\u010d\u00edtanie kal\u00f3ri\u00ed v\u00f4bec nie je jednoduch\u00e9 a\u00a0ve\u013ea \u013eud\u00ed to odrad\u00ed. Existuj\u00fa r\u00f4zne aplik\u00e1cie a\u00a0kalorick\u00e9 tabu\u013eky, no aj tak mus\u00edte v\u0161etko po\u010d\u00edta\u0165 a\u00a0zapisova\u0165. Aj ke\u010f si doma navar\u00edte, tak niekedy je naozaj \u0165a\u017eko ur\u010di\u0165 kal\u00f3rie v\u00a0jednotliv\u00fdch potravin\u00e1ch a\u00a0vy dostanete len hrub\u00fd odhad. Je len m\u00e1lo \u013eud\u00ed, ktor\u00ed to vydr\u017eia dlhodobo. V\u00a0za\u010diatkoch to v\u0161ak m\u00f4\u017ee by\u0165 v\u00fdhodn\u00e9.<\/strong> Z\u00edskate preh\u013ead, ko\u013eko kal\u00f3ri\u00ed maj\u00fa jednotliv\u00e9 jedl\u00e1 a\u00a0potraviny a\u00a0budete sa vedie\u0165 lep\u0161ie rozhodova\u0165 pri n\u00e1kupe aj pri v\u00fdbere jed\u00e1l v\u00a0re\u0161taur\u00e1ci\u00e1ch. Ale nesledujte len kal\u00f3rie, ale pozerajte sa aj na ostatn\u00e9 makro\u017eiviny, ako s\u00fa bielkoviny, tuky a\u00a0sacharidy.<\/p>\n

            Strava a chudnutie<\/strong><\/h2>\n

            Spr\u00e1vne stravovanie zohr\u00e1va pri chudnut\u00ed obrovsk\u00fa rolu. Dokonca m\u00f4\u017eete schudn\u00fa\u0165 len \u00fapravou stravy, ak sa dostanete do kalorick\u00e9ho deficitu. To v\u0161ak neznamen\u00e1, \u017ee je \u00faplne jedno, \u010do zjete. Pri potravin\u00e1ch a\u00a0jedle by v\u00e1s okrem po\u010dtu kal\u00f3ri\u00ed mal zauj\u00edma\u0165 najm\u00e4 pomer bielkov\u00edn, tukov a\u00a0sacharidov<\/strong>. Existuje viacero \u0161t\u00fadi\u00ed a\u00a0viacero odpor\u00fa\u010dan\u00ed, no \u010d\u00edsla sa zvy\u010dajne h\u00fdbu v\u00a0takomto rozmedz\u00ed:<\/p>\n