{"id":1940,"date":"2024-09-09T02:56:35","date_gmt":"2024-09-09T00:56:35","guid":{"rendered":"https:\/\/www.bezdiety.blog\/?p=1940"},"modified":"2025-09-15T11:12:42","modified_gmt":"2025-09-15T09:12:42","slug":"dukanova-dieta","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/","title":{"rendered":"Dukanova di\u00e9ta: Ako funguje a \u010do v\u0161etko by ste mali vedie\u0165"},"content":{"rendered":"\n<p>M\u00e1te za sebou u\u017e neprebern\u00e9 mno\u017estvo di\u00e9t, ale \u017eiadna z nich v\u00e1m nevyhovovala? Pom\u00f4c\u0165 by v\u00e1m mohla Dukanova di\u00e9ta, ktor\u00e1 je popul\u00e1rna medzi \u013eu\u010fmi po celom svete. V tomto \u010dl\u00e1nku sa podrobne pozrieme na to, \u010do <strong>Dukanova di\u00e9ta zah\u0155\u0148a a pre\u010do by mohla by\u0165 rie\u0161en\u00edm va\u0161ich <a href=\"https:\/\/bezdiety.blog\/10-nejcastejsich-duvodu-proc-nehubnete\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/bezdiety.blog\/10-nejcastejsich-duvodu-proc-nehubnete\" rel=\"noreferrer noopener\">probl\u00e9mov s chudnut\u00edm<\/a>.<\/strong><a href=\"https:\/\/app.freelo.io\/front\/task\/edit\/?f=worker&amp;tid=9262658\" target=\"_blank\" rel=\"noopener\"><\/a><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/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:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Co_je_Dukanova_dieta\" >\u010co je Dukanova di\u00e9ta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Ako_funguje_Dukanova_dieta\" >Ako funguje Dukanova di\u00e9ta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Fazy_Dukanovej_diety\" >F\u00e1zy Dukanovej di\u00e9ty<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Faza_1_Utok\" >F\u00e1za 1: \u00datok<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Povolene_potraviny\" >Povolen\u00e9 potraviny<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Faza_2_Vyletna_plavba\" >F\u00e1za 2: V\u00fdletn\u00e1 plavba<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Povolene_potraviny-2\" >Povolen\u00e9 potraviny<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Faza_3_Konsolidacia\" >F\u00e1za 3: Konsolid\u00e1cia<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Povolene_potraviny-3\" >Povolen\u00e9 potraviny<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Faza_4_Stabilizacia\" >F\u00e1za 4: Stabiliz\u00e1cia<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Povolene_potraviny-4\" >Povolen\u00e9 potraviny<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Vyhody_Dukanovej_diety\" >V\u00fdhody Dukanovej di\u00e9ty<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Potencialne_nevyhody_Dukanovej_diety\" >Potenci\u00e1lne nev\u00fdhody Dukanovej di\u00e9ty<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Pre_koho_je_Dukanova_dieta_vhodna\" >Pre koho je Dukanova di\u00e9ta vhodn\u00e1?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Dukanova_dieta_a_jej_ucinnost\" >Dukanova di\u00e9ta a jej \u00fa\u010dinnos\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Ako_zacat_Dukanovu_dietu\" >Ako za\u010da\u0165 Dukanovu di\u00e9tu?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Dukanova_dieta_jedalnicek\" >Dukanova di\u00e9ta: jed\u00e1ln\u00ed\u010dek<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Tipy_pre_uspesne_dodrziavanie_Dukanovej_diety\" >Tipy pre \u00faspe\u0161n\u00e9 dodr\u017eiavanie Dukanovej di\u00e9ty<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Co_si_z_clanku_vziat\" >\u010co si z \u010dl\u00e1nku vzia\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Casto_kladene_otazky\" >\u010casto kladen\u00e9 ot\u00e1zky<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Je_Dukanova_dieta_vhodna_pre_kazdeho\" >Je Dukanova di\u00e9ta vhodn\u00e1 pre ka\u017ed\u00e9ho?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Mozem_pri_Dukanovej_diete_jest_ovocie_a_zeleninu\" >M\u00f4\u017eem pri Dukanovej di\u00e9te jes\u0165 ovocie a zeleninu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Ako_dlho_trvaju_jednotlive_fazy_Dukanovej_diety\" >Ako dlho trvaj\u00fa jednotliv\u00e9 f\u00e1zy Dukanovej di\u00e9ty?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Mozem_pri_Dukanovej_diete_jest_tuk\" >M\u00f4\u017eem pri Dukanovej di\u00e9te jes\u0165 tuk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Moze_Dukanova_dieta_viest_k_jojo_efektu\" >M\u00f4\u017ee Dukanova di\u00e9ta vies\u0165 k jojo efektu?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/www.bezdiety.blog\/sk\/dukanova-dieta\/#Zdroje\" >Zdroje<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_Dukanova_dieta\"><\/span>\u010co je Dukanova di\u00e9ta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dukanova di\u00e9ta je bielkovinov\u00e1 di\u00e9ta, ktor\u00e1 sa zameriava na <strong>obmedzenie pr\u00edjmu sacharidov a tukov a zv\u00fd\u0161enie pr\u00edjmu bielkov\u00edn.<\/strong> Jej autorom je franc\u00fazsky lek\u00e1r Pierre Dukan, ktor\u00fd ju predstavil vo svojej knihe &#8222;Nem\u00f4\u017eem schudn\u00fa\u0165&#8220;. <\/p>\n\n\n\n<p>Okrem kni\u017en\u00e9ho bestselleru si Dukanova di\u00e9ta z\u00edskala popularitu aj v\u010faka celebrit\u00e1m, ktor\u00e9 sa k nej verejne prihl\u00e1sili. Medzi ne \u00fadajne patria napr\u00edklad Catherine, princezn\u00e1 z Walesu.<\/p>\n\n\n\n<p>T\u00e1to di\u00e9ta sa vyzna\u010duje <strong>r\u00fdchlym \u00fabytkom hmotnosti bez pocitu hladu.<\/strong> Pozost\u00e1va zo \u0161tyroch f\u00e1z, ktor\u00e9 v\u00e1m pom\u00f4\u017eu dosiahnu\u0165 po\u017eadovan\u00e9 ciele.<\/p>\n\n\n\n<p><strong>Mohlo by v\u00e1s zauj\u00edma\u0165: <a href=\"https:\/\/bezdiety.blog\/jak-zhubnout-co-nejrychleji\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/bezdiety.blog\/jak-zhubnout-co-nejrychleji\/\" rel=\"noreferrer noopener\">Ako \u010do najr\u00fdchlej\u0161ie schudn\u00fa\u0165? 31 najlep\u0161\u00edch tipov<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_funguje_Dukanova_dieta\"><\/span>Ako funguje Dukanova di\u00e9ta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dukanova di\u00e9ta funguje <strong>na princ\u00edpe ket\u00f3zy, \u010do je stav, ke\u010f telo spa\u013euje tuk namiesto sacharidov<\/strong>, ktor\u00e9 vyu\u017e\u00edva ako zdroj energie. D\u00f4raz sa kladie na konzum\u00e1ciu bielkov\u00edn, ktor\u00e9 podporuj\u00fa budovanie svalovej hmoty a zvy\u0161uj\u00fa pocit s\u00fdtosti. Pri tejto di\u00e9te sa vyh\u00fdbate sacharidom, preto\u017ee s\u00fa zdrojom prebyto\u010dnej energie.<\/p>\n\n\n\n<p><strong>TIP:<\/strong> <strong>Chcete vedie\u0165, \u010di je va\u0161a v\u00e1ha v norme?<\/strong> Zadajte p\u00e1r \u00fadajov do <a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bmi\/\"><strong>BMI kalkula\u010dky<\/strong><\/a> a za p\u00e1r sek\u00fand zist\u00edte, ako na tom ste.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-je-dukanova-dieta-1024x538.jpg\" alt=\"Dukanova di\u00e9ta je bielkovinov\u00e1 di\u00e9ta, ktor\u00e1 sa zameriava na obmedzenie pr\u00edjmu sacharidov a tukov a zv\u00fd\u0161enie pr\u00edjmu bielkov\u00edn. Jej autorom je franc\u00fazsky lek\u00e1r Pierre Dukan, ktor\u00fd ju predstavil vo svojej knihe &quot;Nem\u00f4\u017eem schudn\u00fa\u0165&quot;. \" class=\"wp-image-852\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-je-dukanova-dieta-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-je-dukanova-dieta-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-je-dukanova-dieta-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-je-dukanova-dieta-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-je-dukanova-dieta-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-je-dukanova-dieta-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/co-je-dukanova-dieta.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fazy_Dukanovej_diety\"><\/span>F\u00e1zy Dukanovej di\u00e9ty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00da\u010dinn\u00e9 spa\u013eovanie zabezpe\u010duj\u00fa <strong>4 f\u00e1zy, do ktor\u00fdch je di\u00e9ta rozdelen\u00e1<\/strong>. Trvanie jednotliv\u00fdch f\u00e1z z\u00e1vis\u00ed od toho, ko\u013eko kilogramov chcete schudn\u00fa\u0165. Nezabudnite si cie\u013eov\u00e9 \u010d\u00edslo, ktor\u00e9 chcete vidie\u0165 na v\u00e1he, nastavi\u0165 pod\u013ea svojho aktu\u00e1lneho zdravotn\u00e9ho stavu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Faza_1_Utok\"><\/span>F\u00e1za 1: \u00datok<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Prv\u00e1 f\u00e1za Dukanovej di\u00e9ty naz\u00fdvan\u00e1 &#8222;\u00datok&#8220; je najn\u00e1ro\u010dnej\u0161ia a zvy\u010dajne trv\u00e1 2-7 dn\u00ed. Po\u010das tejto f\u00e1zy mus\u00edte konzumova\u0165 len <strong>potraviny bohat\u00e9 na bielkoviny a denne vypi\u0165 aspo\u0148 1,5 litra vody<\/strong>. Cie\u013eom je r\u00fdchlo na\u0161tartova\u0165 tzv. <strong>ket\u00f3zu a za\u010da\u0165 proces chudnutia.<\/strong> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Povolene_potraviny\"><\/span>Povolen\u00e9 potraviny<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010cerven\u00e9 m\u00e4so &#8211; te\u013eacie, hov\u00e4dzie, zverina, jah\u0148acie,<\/li>\n\n\n\n<li>hydinov\u00e9 a kr\u00e1li\u010die m\u00e4so,<\/li>\n\n\n\n<li>ryby,<\/li>\n\n\n\n<li>morsk\u00e9 plody,<\/li>\n\n\n\n<li>vajcia,<\/li>\n\n\n\n<li>odtu\u010dnen\u00e9 mlieko a in\u00e9 mlie\u010dne v\u00fdrobky,<\/li>\n\n\n\n<li>n\u00edzkotu\u010dn\u00e1 \u0161unka bez ko\u017ee,<\/li>\n\n\n\n<li>bielkoviny rastlinn\u00e9ho p\u00f4vodu &#8211; tofu, seitan,<\/li>\n\n\n\n<li>ovsen\u00e9 otruby.<\/li>\n<\/ul>\n\n\n\n<p><strong>Mohlo by v\u00e1s zauj\u00edma\u0165: <a href=\"https:\/\/www.bezdiety.blog\/sk\/jednodnovy-post\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/jednodenni-pust\/\">Jednod\u0148ov\u00fd p\u00f4st<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Faza_2_Vyletna_plavba\"><\/span>F\u00e1za 2: V\u00fdletn\u00e1 plavba<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Druh\u00e1 f\u00e1za &#8222;Cruise&#8220;, v preklade v\u00fdletn\u00e1 plavba, trv\u00e1 nieko\u013eko t\u00fd\u017ed\u0148ov alebo viac. V tejto f\u00e1ze sa do stravy postupne prid\u00e1va <strong>ovocie, zelenina a celozrnn\u00e9 v\u00fdrobky.<\/strong> St\u00e1le v\u0161ak mus\u00edte dba\u0165 na pr\u00edjem bielkov\u00edn a obmedzi\u0165 spotrebu sacharidov.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Povolene_potraviny-2\"><\/span>Povolen\u00e9 potraviny<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zelenina neobsahuj\u00faca \u0161krob &#8211; uhorka, paprika, brokolica, zeler, cibu\u013ea, cuketa, cesnak, tekvica, zelen\u00e9 fazu\u013eky, kel, kaler\u00e1b, \u017eih\u013eava, karfiol, bakla\u017e\u00e1n, \u0161al\u00e1t,<\/li>\n\n\n\n<li>huby,<\/li>\n\n\n\n<li>ovsen\u00e9 otruby (2 polievkov\u00e9 ly\u017eice denne).<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-funguje-dukanova-dieta-1024x538.jpg\" alt=\"Dukanova di\u00e9ta funguje na princ\u00edpe ket\u00f3zy, pri ktorej telo spa\u013euje tuk namiesto sacharidov, ktor\u00e9 vyu\u017e\u00edva ako zdroj energie. D\u00f4raz sa kladie na konzum\u00e1ciu bielkov\u00edn, ktor\u00e9 podporuj\u00fa budovanie svalovej hmoty a pocit s\u00fdtosti.\" class=\"wp-image-853\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-funguje-dukanova-dieta-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-funguje-dukanova-dieta-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-funguje-dukanova-dieta-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-funguje-dukanova-dieta-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-funguje-dukanova-dieta-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-funguje-dukanova-dieta-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-funguje-dukanova-dieta.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Faza_3_Konsolidacia\"><\/span>F\u00e1za 3: Konsolid\u00e1cia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Tretia f\u00e1za s n\u00e1zvom &#8222;Konsolid\u00e1cia&#8220; je ur\u010den\u00e1 na upevnenie dosiahnutej hmotnosti. V tejto f\u00e1ze za\u010dnete pomaly jes\u0165 \u010fal\u0161ie potraviny vr\u00e1tane <strong>potrav\u00edn obsahuj\u00facich \u0161krob a ovocia.<\/strong> St\u00e1le sa v\u0161ak odpor\u00fa\u010da jes\u0165 iba bielkoviny jeden de\u0148 v t\u00fd\u017edni.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Povolene_potraviny-3\"><\/span>Povolen\u00e9 potraviny<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ovocie &#8211; jablko, hru\u0161ka, pomaran\u010d, nektarinka, slivka, kivi, marhu\u013ea, komp\u00f3tov\u00e1 jahoda, mel\u00f3n,<\/li>\n\n\n\n<li>celozrnn\u00fd chlieb (2 krajce denne),<\/li>\n\n\n\n<li>tvrd\u00e9 syry &#8211; ement\u00e1l, gouda, eidam,<\/li>\n\n\n\n<li>cestoviny (200 g denne),<\/li>\n\n\n\n<li>strukoviny &#8211; \u0161o\u0161ovica, fazu\u013ea, c\u00edcer, hrach,<\/li>\n\n\n\n<li>kuskus,<\/li>\n\n\n\n<li>niekedy zemiaky.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/dukanova-dieta-treti-faze-1024x538.jpg\" alt=\"Dukanova di\u00e9ta umo\u017e\u0148uje v tretej f\u00e1ze konzum\u00e1ciu \u010fal\u0161\u00edch potrav\u00edn vr\u00e1tane \u0161krobnat\u00fdch potrav\u00edn a ovocia. St\u00e1le sa v\u0161ak odpor\u00fa\u010da konzumova\u0165 bielkoviny len jeden de\u0148 v t\u00fd\u017edni.\" class=\"wp-image-854\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/dukanova-dieta-treti-faze-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/dukanova-dieta-treti-faze-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/dukanova-dieta-treti-faze-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/dukanova-dieta-treti-faze-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/dukanova-dieta-treti-faze-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/dukanova-dieta-treti-faze-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/dukanova-dieta-treti-faze.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Faza_4_Stabilizacia\"><\/span>F\u00e1za 4: Stabiliz\u00e1cia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>V poslednej f\u00e1ze zameranej na dlhodob\u00e9 udr\u017eanie hmotnosti m\u00f4\u017eete jes\u0165 <strong>be\u017en\u00e9 potraviny.<\/strong> Dodr\u017eiavajte v\u0161ak z\u00e1sadu, \u017ee ka\u017ed\u00fd \u0161tvrtok by ma\u0165 patri\u0165 iba bielkovin\u00e1m. Dukanova di\u00e9ta kladie d\u00f4raz aj na <strong><a href=\"https:\/\/www.trenerzien.com\/domov\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/domov\" rel=\"noreferrer noopener\">pravideln\u00fa fyzick\u00fa aktivitu<\/a> a udr\u017eiavanie zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Povolene_potraviny-4\"><\/span>Povolen\u00e9 potraviny<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prote\u00edn bez obmedzenia,<\/li>\n\n\n\n<li>zelenina bez obmedzen\u00ed,<\/li>\n\n\n\n<li>chleba (2 krajce denne),<\/li>\n\n\n\n<li>ak\u00fdko\u013evek syr (40 g denne),<\/li>\n\n\n\n<li>2 ob\u013e\u00faben\u00e9 jedl\u00e1 t\u00fd\u017edenne,<\/li>\n\n\n\n<li>\u0161kroboviny (2 porcie t\u00fd\u017edenne).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_Dukanovej_diety\"><\/span>V\u00fdhody Dukanovej di\u00e9ty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dukanova di\u00e9ta m\u00e1 nieko\u013eko v\u00fdhod. Medzi hlavn\u00e9 v\u00fdhody patria:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>R\u00fdchly \u00fabytok na v\u00e1he<\/strong>,<\/li>\n\n\n\n<li><strong>budovanie svalovej hmoty<\/strong>,<\/li>\n\n\n\n<li><strong>menej \u010dast\u00fd pocit hladu<\/strong>,<\/li>\n\n\n\n<li>jasne <strong>definovan\u00fd pl\u00e1n stravovania<\/strong>,<\/li>\n\n\n\n<li>mo\u017enos\u0165 <strong>dlhodob\u00e9ho udr\u017eania ide\u00e1lnej hmotnosti<\/strong>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Potencialne_nevyhody_Dukanovej_diety\"><\/span>Potenci\u00e1lne nev\u00fdhody Dukanovej di\u00e9ty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako pri ka\u017edej inej di\u00e9te, aj pri Dukanovej di\u00e9te sa m\u00f4\u017eu vyskytn\u00fa\u0165 potenci\u00e1lne nev\u00fdhody. Niektor\u00e9 z nich zah\u0155\u0148aj\u00fa:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>obmedzen\u00fd v\u00fdber jed\u00e1l<\/strong>,<\/li>\n\n\n\n<li>potreba <strong>dlhodobo<\/strong> <strong>dodr\u017eiava\u0165 pr\u00edsny stravovac\u00ed pl\u00e1n<\/strong>,<\/li>\n\n\n\n<li>mo\u017en\u00e9 <strong>straty energie <\/strong>v d\u00f4sledku obmedzen\u00e9ho pr\u00edjmu sacharidov,<\/li>\n\n\n\n<li>mo\u017en\u00e1 <strong>strata d\u00f4le\u017eit\u00fdch \u017eiv\u00edn<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p>Sk\u00f4r ako za\u010dnete dr\u017ea\u0165 niektor\u00fa z di\u00e9t, mali by ste sa <strong>poradi\u0165 s odborn\u00edkom.<\/strong> Povie v\u00e1m, ak\u00e1 di\u00e9ta je pre v\u00e1s vhodn\u00e1 a ako na to.<\/p>\n\n\n\n<p><strong>Pre\u010d\u00edtajte si tie\u017e o <a href=\"https:\/\/bezdiety.blog\/nejucinnejsi-diety\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/bezdiety.blog\/nejucinnejsi-diety\/\" rel=\"noreferrer noopener\">naj\u00fa\u010dinnej\u0161\u00edch di\u00e9tach<\/a> na svete.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pre_koho_je_Dukanova_dieta_vhodna\"><\/span>Pre koho je Dukanova di\u00e9ta vhodn\u00e1?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak nem\u00e1te \u017eiadne zdravotn\u00e9 probl\u00e9my a chcete sa len dosta\u0165 do formy, m\u00f4\u017eete &#8222;sko\u010di\u0165 rovn\u00fdmi nohami&#8220; do Dukanovej di\u00e9ty. Okrem toho je t\u00e1to di\u00e9ta <strong>ide\u00e1lna pre diabetikov,<\/strong> ktor\u00fdm m\u00f4\u017ee pom\u00f4c\u0165 \u00faplne sa vylie\u010di\u0165. Samozrejme sa v\u0161ak mus\u00edte poradi\u0165 s diabetol\u00f3gom.<\/p>\n\n\n\n<p>Dukanova di\u00e9ta je vhodn\u00e1 aj pre <strong>\u013eud\u00ed s probl\u00e9mami s cholesterolom.<\/strong> Ak sa v\u00e1s to t\u00fdka, vyberajte si chud\u00e9 m\u00e4so a pripravujte si najm\u00e4 tu\u010dn\u00e9 ryby.<\/p>\n\n\n\n<p>O\u010dak\u00e1vate pr\u00edchod nov\u00e9ho potomka, ale nechcete pr\u00eds\u0165 o svoju postavu? <strong>Aj po\u010das tehotenstva m\u00f4\u017eete prejs\u0165 na Dukanovu di\u00e9tu, ale hne\u010f do tretej f\u00e1zy<\/strong>, v ktorej konzumujete potraviny bohat\u00e9 na \u017eiviny. Mlie\u010dne v\u00fdrobky v\u0161ak m\u00f4\u017eete konzumova\u0165 o nie\u010do tu\u010dnej\u0161ie (a\u017e o 20 %) a zdvojn\u00e1sobi\u0165 porciu ovocia.<\/p>\n\n\n\n<p>Dukanova di\u00e9ta je v\u0161ak \u00faplne <strong>nevhodn\u00e1 pre doj\u010diace \u017eeny a \u013eud\u00ed, ktor\u00ed trpia poruchami obli\u010diek.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dukanova_dieta_a_jej_ucinnost\"><\/span>Dukanova di\u00e9ta a jej \u00fa\u010dinnos\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prv\u00e1 f\u00e1za Dukanovej di\u00e9ty je zn\u00e1ma <strong>r\u00fdchlym \u00fabytkom hmotnosti<\/strong>, ktor\u00fd je sp\u00f4soben\u00fd najm\u00e4 stratou vody a obmedzen\u00edm sacharidov. <\/p>\n\n\n\n<p>Tak ako v pr\u00edpade mnoh\u00fdch in\u00fdch vec\u00ed, niektor\u00ed \u013eudia nebud\u00fa ma\u0165 s dodr\u017eiavan\u00edm tejto di\u00e9ty ve\u013ek\u00fd probl\u00e9m. Pre in\u00fdch m\u00f4\u017ee by\u0165 \u0165a\u017ek\u00e9 dlhodobo dodr\u017eiava\u0165 pr\u00edsny stravovac\u00ed pl\u00e1n.<\/p>\n\n\n\n<p>Ka\u017ed\u00fd z n\u00e1s je in\u00fd, a preto bude di\u00e9ta pre ka\u017ed\u00e9ho fungova\u0165 inak. <strong>Je d\u00f4le\u017eit\u00e9, aby ste sa stravovali nielen pod\u013ea z\u00e1sad Dukanovej di\u00e9ty, ale aj pod\u013ea svojich individu\u00e1lnych potrieb.<\/strong><\/p>\n\n\n\n<p><strong>Bez znalosti denn\u00e9ho pr\u00edjmu sa zmena v\u00e1hy \u010dasto minie \u00fa\u010dinku<\/strong>. Na\u0161a <a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-denniho-prijmu-kalorii\/\"><strong>kalkula\u010dka denn\u00e9ho pr\u00edjmu<\/strong><\/a> v\u00e1m uk\u00e1\u017ee, ko\u013eko kal\u00f3ri\u00ed potrebujete, aby ste sa posunuli tam, kam chcete \u2013 zdravo a efekt\u00edvne.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_zacat_Dukanovu_dietu\"><\/span>Ako za\u010da\u0165 Dukanovu di\u00e9tu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred za\u010dat\u00edm Dukanovej di\u00e9ty mus\u00edte ma\u0165 jasn\u00fd pl\u00e1n a pripravi\u0165 sa na zmenu svojich stravovac\u00edch n\u00e1vykov. Tu s\u00fa 4 kroky, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Zoznam povolen\u00fdch potrav\u00edn<\/strong> &#8211; Vytvorte si zoznam potrav\u00edn povolen\u00fdch v jednotliv\u00fdch f\u00e1zach Dukanovej di\u00e9ty a nakupujte ich vopred.<\/li>\n\n\n\n<li><strong>Zostavte si jed\u00e1ln\u00ed\u010dek<\/strong> &#8211; Vopred si napl\u00e1nujte, \u010do budete pripravova\u0165 k jedlu, aby ste mali v\u017edy po ruke v\u0161etko, \u010do potrebujete.<\/li>\n\n\n\n<li><strong>Udr\u017eujte telo v ket\u00f3ze<\/strong> &#8211; V prvej f\u00e1ze je d\u00f4le\u017eit\u00e9 udr\u017ea\u0165 telo v ket\u00f3ze, \u010do znamen\u00e1 obmedzi\u0165 pr\u00edjem sacharidov na minimum.<\/li>\n\n\n\n<li><strong>Pravideln\u00e1 fyzick\u00e1 aktivita<\/strong> &#8211; Do svojho pl\u00e1nu zara\u010fte aj <a href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsie-cviky-na-chudnutie\/\" data-type=\"post\" data-id=\"290\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>pravideln\u00fa fyzick\u00fa aktivitu<\/strong><\/a>, ktor\u00e1 v\u00e1m pom\u00f4\u017ee spa\u013eova\u0165 kal\u00f3rie a budova\u0165 svaly. <\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/pohybova-aktivita-dukanova-dieta-1024x538.jpg\" alt=\"Dukanova di\u00e9ta sa nezaob\u00edde bez cvi\u010denia. Do svojho pl\u00e1nu zara\u010fte aj pravideln\u00fa fyzick\u00fa aktivitu, ktor\u00e1 v\u00e1m pom\u00f4\u017ee spa\u013eova\u0165 kal\u00f3rie a budova\u0165 svaly. Ide\u00e1lnou vo\u013ebou je Tr\u00e9ner \u017eien. \" class=\"wp-image-855\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/pohybova-aktivita-dukanova-dieta-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/pohybova-aktivita-dukanova-dieta-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/pohybova-aktivita-dukanova-dieta-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/pohybova-aktivita-dukanova-dieta-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/pohybova-aktivita-dukanova-dieta-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/pohybova-aktivita-dukanova-dieta-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/pohybova-aktivita-dukanova-dieta.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p><strong>TIP:<\/strong> <strong>Viete, ko\u013eko kal\u00f3ri\u00ed va\u0161e telo potrebuje, aj ke\u010f cel\u00fd de\u0148 ni\u010d nerob\u00edte? <\/strong>Pr\u00e1ve to v\u00e1m prezrad\u00ed <a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bazalniho-metabolismu\/\"><strong>BMR kalkula\u010dka<\/strong><\/a>. Pom\u00f4\u017ee v\u00e1m pochopi\u0165, pre\u010do niekedy kila nejd\u00fa dole, alebo pre\u010do ste bez energie.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dukanova_dieta_jedalnicek\"><\/span>Dukanova di\u00e9ta: jed\u00e1ln\u00ed\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pre in\u0161pir\u00e1ciu sme pripravili jedl\u00e1, ktor\u00e9 m\u00f4\u017eete pripravi\u0165 v r\u00f4znych f\u00e1zach Dukanovej di\u00e9ty.<\/p>\n\n\n\n<p><strong>F\u00e1za 1: \u00datok<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ra\u0148ajky: Vaje\u010dn\u00e1 omeleta.<\/li>\n\n\n\n<li>Desiata: Pl\u00e1tok n\u00edzkotu\u010dnej \u0161unky.<\/li>\n\n\n\n<li>Obed: Grilovan\u00e9 kuracie prsia.<\/li>\n\n\n\n<li>Olovrant: N\u00edzkotu\u010dn\u00fd jogurt.<\/li>\n\n\n\n<li>Ve\u010dera: \u0160al\u00e1t z tuniaka s vaj\u00ed\u010dkom.<\/li>\n<\/ul>\n\n\n\n<p><strong>F\u00e1za 2: V\u00fdletn\u00e1 plavba<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ra\u0148ajky: Pra\u017eenica s paradajkami a bylinkami.<\/li>\n\n\n\n<li>Desiata: Uhorka.<\/li>\n\n\n\n<li>Obed: Losos pe\u010den\u00fd s citr\u00f3nom a bylinkami, pod\u00e1van\u00fd s \u010derstvou zeleninou.<\/li>\n\n\n\n<li>Olovrant: N\u00edzkotu\u010dn\u00fd tvaroh s ovsen\u00fdmi otrubami.<\/li>\n\n\n\n<li>Ve\u010dera: Mor\u010dacie pl\u00e1tky s grilovanou zeleninou.<\/li>\n<\/ul>\n\n\n\n<p><strong>F\u00e1za 3: Konsolid\u00e1cia<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ra\u0148ajky: Omeleta so \u0161pen\u00e1tom a n\u00edzkotu\u010dn\u00fdm syrom.<\/li>\n\n\n\n<li>Desiata: Pl\u00e1tok n\u00edzkotu\u010dnej \u0161unky.<\/li>\n\n\n\n<li>Obed: Pe\u010den\u00e9 kuracie prsia s quinoou a mie\u0161anou zeleninou.<\/li>\n\n\n\n<li>Olovrant: N\u00edzkotu\u010dn\u00fd \u0161koricov\u00fd jogurt.<\/li>\n\n\n\n<li>Ve\u010dera: Grilovan\u00e9 hov\u00e4dzie m\u00e4so s pe\u010den\u00fdmi sladk\u00fdmi zemiakmi a grilovanou zeleninou.<\/li>\n<\/ul>\n\n\n\n<p><strong>F\u00e1za 4: Stabiliz\u00e1cia<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ra\u0148ajky: Celozrnn\u00fd toast s avok\u00e1dom a vaj\u00ed\u010dkom.<\/li>\n\n\n\n<li>Desiata: <strong><a href=\"https:\/\/www.ochutnejorech.cz\/kategorie\/orechy\" target=\"_blank\" rel=\"noreferrer noopener\">Orie\u0161ky.<\/a><\/strong><\/li>\n\n\n\n<li>Obed: <strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/palacinky-z-cervene-cocky\" target=\"_blank\" rel=\"noreferrer noopener\">Palacinky z \u010dervenej \u0161o\u0161ovice<\/a><\/strong> so \u0161pen\u00e1tom. <\/li>\n\n\n\n<li>Olovrant: N\u00edzkotu\u010dn\u00fd biely jogurt.<\/li>\n\n\n\n<li>Ve\u010dera: Pe\u010den\u00fd pstruh s pe\u010denou zeleninou.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tipy_pre_uspesne_dodrziavanie_Dukanovej_diety\"><\/span>Tipy pre \u00faspe\u0161n\u00e9 dodr\u017eiavanie Dukanovej di\u00e9ty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Sledujte svoje pokroky<\/strong> &#8211; Zaznamen\u00e1vajte si svoje pokroky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 si motiv\u00e1ciu.<\/li>\n\n\n\n<li><strong>Nebu\u010fte v tom sami<\/strong> &#8211; N\u00e1jdite si podporu v podobe rodiny, priate\u013eov alebo <strong><a href=\"https:\/\/www.trenerzien.com\/recenzie\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/recenzie\" rel=\"noreferrer noopener\">komunity \u013eud\u00ed<\/a><\/strong> s rovnak\u00fdmi cie\u013emi. Podpora a zdie\u013eanie sk\u00fasenost\u00ed m\u00f4\u017eu by\u0165 v skuto\u010dnosti ve\u013emi povzbudzuj\u00face.<\/li>\n\n\n\n<li><strong>Bu\u010fte trpezliv\u00ed <\/strong>&#8211; Chudnutie je proces, ktor\u00fd si vy\u017eaduje trpezlivos\u0165 a vytrvalos\u0165. V\u00fdsledky sa nedostavia okam\u017eite, preto sa zamerajte na dlhodob\u00fd cie\u013e.<\/li>\n\n\n\n<li><strong>H\u013eadajte rozmanitos\u0165<\/strong> &#8211; Sna\u017ete sa zostavi\u0165 svoj jed\u00e1lni\u010dek z r\u00f4znych vari\u00e1ci\u00ed povolen\u00fdch potrav\u00edn.<\/li>\n\n\n\n<li><strong>Udr\u017eujte zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl<\/strong> &#8211; Dukanova di\u00e9ta je s\u00fa\u010das\u0165ou celkov\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. Sna\u017ete sa do svojho \u017eivota zaradi\u0165 aj \u010fal\u0161ie aspekty zdrav\u00e9ho stravovania, pravideln\u00e9 cvi\u010denie a primeran\u00fd oddych.<\/li>\n<\/ol>\n\n\n\n<p><strong>Mohlo by v\u00e1s zauj\u00edma\u0165: <a href=\"https:\/\/www.bezdiety.blog\/sk\/co-je-jojo-efekt\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/co-to-je-jojo-efekt\/\" rel=\"noreferrer noopener\">\u010co je to JOJO efekt a za ako dlho sa dostav\u00ed?<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_clanku_vziat\"><\/span>\u010co si z \u010dl\u00e1nku vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dukanova di\u00e9ta je bielkovinov\u00e1 di\u00e9ta, pri ktorej obmedzujete pr\u00edjem sacharidov a zvy\u0161ujete pr\u00edjem bielkov\u00edn. Pozost\u00e1va zo \u0161tyroch f\u00e1z, ktor\u00e9 pom\u00e1haj\u00fa dosiahnu\u0165 a udr\u017ea\u0165 po\u017eadovan\u00fa hmotnos\u0165. <\/p>\n\n\n\n<p>Samozrejme, \u017ee di\u00e9ta m\u00e1 svoje v\u00fdhody aj nev\u00fdhody. Pora\u010fte sa s odborn\u00edkom, \u010di je Dukanova di\u00e9ta pre v\u00e1s vhodn\u00e1. Dodr\u017eiavanie Dukanovej di\u00e9ty si vy\u017eaduje pl\u00e1novanie, trpezlivos\u0165 a podporu okolia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1689165497322\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Je_Dukanova_dieta_vhodna_pre_kazdeho\"><\/span><strong>Je Dukanova di\u00e9ta vhodn\u00e1 pre ka\u017ed\u00e9ho?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Dukanova di\u00e9ta nie je vhodn\u00e1 pre ka\u017ed\u00e9ho. Vyh\u013eadajte v\u00fd\u017eivov\u00e9ho poradcu alebo lek\u00e1ra, aby ste zistili, \u010di je di\u00e9ta pre v\u00e1s vhodn\u00e1.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689165599477\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Mozem_pri_Dukanovej_diete_jest_ovocie_a_zeleninu\"><\/span><strong>M\u00f4\u017eem pri Dukanovej di\u00e9te jes\u0165 ovocie a zeleninu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u00c1no, od druhej f\u00e1zy Dukanovej di\u00e9ty je povolen\u00e9 zaradi\u0165 do stravy ovocie a zeleninu. Dodr\u017eiavanie stravovacieho pl\u00e1nu je k\u013e\u00fa\u010dov\u00e9.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689165667746\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_dlho_trvaju_jednotlive_fazy_Dukanovej_diety\"><\/span><strong>Ako dlho trvaj\u00fa jednotliv\u00e9 f\u00e1zy Dukanovej di\u00e9ty?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>D\u013a\u017eka jednotliv\u00fdch f\u00e1z Dukanovej di\u00e9ty sa l\u00ed\u0161i. Prv\u00e1 f\u00e1za trv\u00e1 zvy\u010dajne 2-7 dn\u00ed, zatia\u013e \u010do druh\u00e1 a tretia f\u00e1za m\u00f4\u017ee trva\u0165 nieko\u013eko t\u00fd\u017ed\u0148ov. Posledn\u00e1 f\u00e1za je trval\u00e1. V\u0161etko z\u00e1vis\u00ed od v\u00e1\u0161ho zdravotn\u00e9ho stavu a cie\u013ea, ktor\u00fd ste si stanovili.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689165775256\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Mozem_pri_Dukanovej_diete_jest_tuk\"><\/span><strong>M\u00f4\u017eem pri Dukanovej di\u00e9te jes\u0165 tuk?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Dukanova di\u00e9ta obmedzuje pr\u00edjem tukov, najm\u00e4 v prvej f\u00e1ze. Vo v\u00e4\u010d\u0161ine \u0161t\u00e1di\u00ed sa odpor\u00fa\u010da vybera\u0165 n\u00edzkotu\u010dn\u00e9 potraviny.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689165817198\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Moze_Dukanova_dieta_viest_k_jojo_efektu\"><\/span><strong>M\u00f4\u017ee Dukanova di\u00e9ta vies\u0165 k jojo efektu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Jojo efekt sa m\u00f4\u017ee vyskytn\u00fa\u0165 pri akejko\u013evek di\u00e9te vr\u00e1tane Dukanovej di\u00e9ty. Preto je d\u00f4le\u017eit\u00e9 naozaj pr\u00edsne dodr\u017eiava\u0165 pravidl\u00e1 jednotliv\u00fdch f\u00e1z.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdroje\"><\/span>Zdroje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>SAKAE, Patricia Naomi, et al. Traditional weight loss and dukan diets as to nutritional and laboratory results. <em>Journal of Food Science and Nutritional Disorders<\/em>, 2021, 1.1: 8-15.<\/p>\n\n\n\n<p>OPIE, Lionel H. Lifestyle and diet. <em>Cardiovascular journal of Africa,<\/em> 2014, 25.6: 298-301.<\/p>\n\n\n\n<p>SOTO, Alvaro Campillo. <em>The Truth About The Dukan Diet<\/em>. Hachette UK, 2013.<\/p>\n\n\n\n<p>MURPHY, Tamzyn. Diets that do and diets that don\u2019t: Part 4\u2013The Dukan Diet.<\/p>\n\n\n\n<p>\u017d\u016eRKOV\u00c1, Krist\u00fdna. Rizika spojen\u00e1 s reduk\u010dn\u00edmi dietami. 2016.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#x2705; \u010co je Dukanova di\u00e9ta? &#x2705; Ako funguje Dukanova di\u00e9ta? &#x2705; F\u00e1zy Dukanovej di\u00e9ty &#x2705; V\u00fdhody Dukanovej di\u00e9ty &#x2705; Dukanova di\u00e9ta jed\u00e1ln\u00ed\u010dek<\/p>\n","protected":false},"author":2,"featured_media":1647,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[48,36],"tags":[],"class_list":{"0":"post-1940","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zdrava-vyziva-sk","8":"category-ako-schudnut"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/dukanova-dieta.jpg","author_info":{"display_name":"Ane\u017eka Karvanov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/anezka\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1940","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=1940"}],"version-history":[{"count":9,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1940\/revisions"}],"predecessor-version":[{"id":4901,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1940\/revisions\/4901"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/1647"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=1940"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=1940"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=1940"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}