{"id":2933,"date":"2024-09-10T12:46:56","date_gmt":"2024-09-10T10:46:56","guid":{"rendered":"https:\/\/www.bezdiety.blog\/prerusovany-post-16-8\/"},"modified":"2026-04-04T21:29:44","modified_gmt":"2026-04-04T19:29:44","slug":"prerusovany-post-16-8","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/prerusovany-post-16-8\/","title":{"rendered":"Ako na preru\u0161ovan\u00fd p\u00f4st 16\/8 + vzorov\u00fd jed\u00e1lni\u010dek"},"content":{"rendered":"<p>Sk\u00fa\u0161ala si u\u017e mno\u017estvo di\u00e9t, po\u010d\u00edtala ka\u017ed\u00e9 s\u00fasto a v\u00fdsledok st\u00e1le nikde? Presne toto som za\u017e\u00edvala aj ja, k\u00fdm mi do \u017eivota nevst\u00fapil <strong>preru\u0161ovan\u00fd p\u00f4st 16\/8<\/strong>. Nejde o \u017eiadnu drastick\u00fa di\u00e9tu, pri ktorej by si trpela hladom alebo musela vyra\u010fova\u0165 cel\u00e9 skupiny ob\u013e\u00faben\u00fdch potrav\u00edn. Ide \u010disto o to, kedy je\u0161 a kedy nech\u00e1va\u0161 svoje telo odpo\u010d\u00edva\u0165.<\/p>\n<p>Tento stravovac\u00ed \u0161t\u00fdl spo\u010d\u00edva v absol\u00fatne jednoduchom princ\u00edpe. M\u00e1\u0161 presne dan\u00e9 \u010dasov\u00e9 okn\u00e1 na jedlo a p\u00f4st. V tomto konkr\u00e9tnom pr\u00edpade <strong>16 hod\u00edn dr\u017e\u00ed\u0161 p\u00f4st a 8 hod\u00edn m\u00f4\u017ee\u0161 jes\u0165<\/strong>. V tomto rozsiahlom sprievodcovi ti uk\u00e1\u017eem, ako na preru\u0161ovan\u00fd p\u00f4st 16\/8, ak\u00e9 \u00fa\u017easn\u00e9 benefity prin\u00e1\u0161a tvojmu telu, a hlavne ti d\u00e1m detailn\u00fd vzorov\u00fd jed\u00e1lni\u010dek na cel\u00fd t\u00fd\u017ede\u0148, aby si mohla za\u010da\u0165 hne\u010f zajtra.<\/p>\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<\/div>\n<nav>\n<ul class='ez-toc-list ez-toc-list-level-1'>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"#Co_je_prerusovany_pust_168\">\u010co je preru\u0161ovan\u00fd p\u00f4st 16\/8 a ako vlastne funguje?<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"#Srovnani_typu_pustu\">Porovnanie r\u00f4znych typov p\u00f4stu: Ktor\u00fd si vybra\u0165?<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"#Prerusovany_pust_vysledky\">Preru\u0161ovan\u00fd p\u00f4st: v\u00fdsledky, alebo pre\u010do dr\u017ea\u0165 p\u00f4st 16\/8<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"#Prerusovany_pust_168_pro_zeny\">Preru\u0161ovan\u00fd p\u00f4st 16\/8 pre \u017eeny: Na \u010do si da\u0165 pozor<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"#Jak_zacit_ve_3_krocich\">Ako za\u010da\u0165 praktizova\u0165 preru\u0161ovan\u00fd p\u00f4st 16\/8 v 3 krokoch<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"#Co_jist_pri_pustu\">\u010co jes\u0165 pri preru\u0161ovanom p\u00f4ste 16\/8<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"#Detailni_jidelnicek\">Detailn\u00fd jed\u00e1lni\u010dek na cel\u00fd t\u00fd\u017ede\u0148 (Tabu\u013eka)<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"#Jak_dlouho_dodrzovat\">Ako dlho dodr\u017eiava\u0165 preru\u0161ovan\u00fd p\u00f4st 16\/8<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"#Prakticke_tipy\">Praktick\u00e9 tipy: Ako zvl\u00e1da\u0165 be\u017en\u00e9 situ\u00e1cie<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"#Myty_a_fakta\">M\u00fdty a fakty o preru\u0161ovanom p\u00f4ste podlo\u017een\u00e9 vedou<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"#FAQ\">Naj\u010dastej\u0161ie kladen\u00e9 ot\u00e1zky (FAQ)<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"#Shrnuti\">Zhrnutie na z\u00e1ver<\/a><\/li>\n<\/ul>\n<\/nav>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"Co_je_prerusovany_pust_168\"><span class=\"ez-toc-section\" id=\"Co_je_prerusovany_post_168_a_ako_vlastne_funguje\"><\/span>\u010co je preru\u0161ovan\u00fd p\u00f4st 16\/8 a ako vlastne funguje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ak st\u00e1le presne nevie\u0161, <a href=\"https:\/\/www.bezdiety.blog\/sk\/co-je-prerusovany-post\/\">\u010do je preru\u0161ovan\u00fd p\u00f4st<\/a>, rada ti to vysvetl\u00edm na svojom vlastnom pr\u00edklade. Nejde o klasick\u00fa di\u00e9tu, kde by si mala zak\u00e1zan\u00e9 pe\u010divo, sladkosti alebo pr\u00edlohy. Ide o \u0161pecifick\u00fd \u0161t\u00fdl stravovania, pri ktorom jedlo prij\u00edma\u0161 iba vo vopred ur\u010denom \u010dasovom okne. Zvy\u0161ok d\u0148a pije\u0161 len vodu, nesladen\u00fd \u010daj alebo \u010diernu k\u00e1vu.<\/p>\n<p>Preru\u0161ovan\u00fd p\u00f4st 16\/8 patr\u00ed k absol\u00fatne najob\u013e\u00fabenej\u0161\u00edm variantom v\u00f4bec. Pre\u010do? Preto\u017ee sa d\u00e1 \u00faplne prirodzene zaradi\u0165 do be\u017en\u00e9ho pracovn\u00e9ho aj rodinn\u00e9ho \u017eivota. Praktizuje sa tak, \u017ee 16 hod\u00edn denne dr\u017e\u00ed\u0161 p\u00f4st a po\u010das zvy\u0161n\u00fdch 8 hod\u00edn zje\u0161 svoje denn\u00e9 jedl\u00e1. V\u00e4\u010d\u0161ina \u013eud\u00ed to rie\u0161i tak, \u017ee jednoducho vynech\u00e1 ra\u0148ajky. Prv\u00e9 jedlo si daj\u00fa okolo poludnia a posledn\u00fa ve\u010deru zjedia do \u00f4smej ve\u010der. T\u00fdm p\u00e1dom ve\u013ek\u00fa \u010das\u0165 p\u00f4stu jednoducho presp\u00ed\u0161.<\/p>\n<p>Zauj\u00edma \u0165a, \u010do sa deje v tele, ke\u010f pr\u00e1ve neje\u0161? Po\u010das obdobia p\u00f4stu doch\u00e1dza k postupn\u00e9mu vy\u010derpaniu glykog\u00e9nov\u00fdch z\u00e1sob v pe\u010deni. Tvoje telo potrebuje energiu na svoj chod neust\u00e1le. Ke\u010f sa mu minie r\u00fdchlo dostupn\u00fd cukor z krvi a pe\u010dene, mus\u00ed siahnu\u0165 do rezerv. A t\u00fdmito rezervami s\u00fa tvoje tukov\u00e9 z\u00e1soby. T\u00fdmto prirodzen\u00fdm mechanizmom don\u00fati\u0161 organizmus spa\u013eova\u0165 ulo\u017een\u00e9 tuky, \u010do vedie k zdrav\u00e9mu a udr\u017eate\u013en\u00e9mu chudnutiu.<\/p>\n<p>Po\u010das dlh\u0161ieho odopretia stravy sa v tele sp\u00fa\u0161\u0165a aj proces naz\u00fdvan\u00fd autof\u00e1gia. \u010casto sa o nej hovor\u00ed ako o jednoduchom upratovan\u00ed buniek, ale v skuto\u010dnosti ide o vysoko komplexn\u00fd a zlo\u017eit\u00fd bunkov\u00fd mechanizmus, pri ktorom telo recykluje po\u0161koden\u00e9 prote\u00edny a organely. Autof\u00e1gia nefunguje ako vyp\u00edna\u010d, ktor\u00fd sa zapne presne po \u0161estn\u00e1stich hodin\u00e1ch. Je to postupn\u00fd proces, ktor\u00e9ho intenzita z\u00e1vis\u00ed od mnoh\u00fdch faktorov, a okno 16\/8 ho stimuluje len \u010diasto\u010dne, napriek tomu telu prin\u00e1\u0161a nepopierate\u013en\u00e9 regenera\u010dn\u00e9 v\u00fdhody.<\/p>\n<h2 class=\"wp-block-heading\" id=\"Srovnani_typu_pustu\"><span class=\"ez-toc-section\" id=\"Porovnanie_roznych_typov_postu_Ktory_si_vybrat\"><\/span>Porovnanie r\u00f4znych typov p\u00f4stu: Ktor\u00fd si vybra\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u013dudsk\u00e9 telo je evolu\u010dne nastaven\u00e9 na obdobie hojnosti a obdobie nedostatku. Na\u0161i predkovia nemali chladni\u010dku pln\u00fa jedla na dosah ruky 24 hod\u00edn denne. Okrem met\u00f3dy 16\/8 existuje hne\u010f nieko\u013eko \u010fal\u0161\u00edch variantov. Pripravila som pre teba preh\u013eadn\u00fa tabu\u013eku, aby si videla rozdiely a mohla si vybra\u0165 to prav\u00e9 presne pre tvoj \u017eivotn\u00fd \u0161t\u00fdl.<\/p>\n<h2 class=\"wp-block-heading\" id=\"Prerusovany_pust_168_pro_zeny\"><span class=\"ez-toc-section\" id=\"Prerusovany_post_168_pre_zeny_Na_co_si_dat_pozor\"><\/span>Preru\u0161ovan\u00fd p\u00f4st 16\/8 pre \u017eeny: Na \u010do si da\u0165 pozor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u017densk\u00e9 telo funguje inak ako to mu\u017esk\u00e9. Sme ove\u013ea citlivej\u0161ie na kalorick\u00fd deficit a stres z nedostatku jedla, preto\u017ee n\u00e1\u0161 hormon\u00e1lny syst\u00e9m je evolu\u010dne nastaven\u00fd tak, aby chr\u00e1nil pr\u00edpadn\u00e9 tehotenstvo. Preto sa <a href=\"https:\/\/www.bezdiety.blog\/prerusovany-pust-pro-zeny\/\">preru\u0161ovan\u00fd p\u00f4st pre \u017eeny<\/a> mus\u00ed dr\u017ea\u0165 rozumne a s citom.<\/p>\n<p>Ak za\u010dne\u0161 by\u0165 pr\u00edli\u0161 striktn\u00e1, m\u00f4\u017ee tvoje telo zareagova\u0165 zv\u00fd\u0161enou produkciou stresov\u00e9ho horm\u00f3nu kortizolu. To m\u00f4\u017ee vies\u0165 k naru\u0161eniu men\u0161trua\u010dn\u00e9ho cyklu, probl\u00e9mom so \u0161t\u00edtnou \u017e\u013eazou alebo k vypad\u00e1vaniu vlasov. Ak si za\u010diato\u010dn\u00ed\u010dka, odpor\u00fa\u010dam ti za\u010da\u0165 zvo\u013ena. Sk\u00fas najprv okno 12\/12, potom prejdi na 14\/10 a a\u017e ke\u010f si telo zvykne, za\u010dni s pln\u00fdm preru\u0161ovan\u00fdm p\u00f4stom 16\/8.<\/p>\n<p>Ve\u013emi z\u00e1le\u017e\u00ed aj na tvojej aktu\u00e1lnej f\u00e1ze cyklu. T\u00fd\u017ede\u0148 pred men\u0161tru\u00e1ciou na\u0161e telo prirodzene potrebuje viac energie a sacharidov. V tejto lute\u00e1lnej f\u00e1ze nie je v\u00f4bec hanba okno p\u00f4stu skr\u00e1ti\u0165 alebo ho na p\u00e1r dn\u00ed \u00faplne vynecha\u0165. Po\u010d\u00favaj svoje telo. Ak \u0165a zauj\u00edma, ako si stravu prisp\u00f4sobi\u0165 po\u010das cel\u00e9ho mesiaca, pre\u010d\u00edtaj si m\u00f4j \u010dl\u00e1nok o tom, <a href=\"https:\/\/www.bezdiety.blog\/jak-hubnout-podle-menstruacniho-cyklu\/\">ako chudn\u00fa\u0165 pod\u013ea men\u0161trua\u010dn\u00e9ho cyklu<\/a>. N\u00e1jde\u0161 tam mno\u017estvo aha-momentov, ktor\u00e9 ti zjednodu\u0161ia \u017eivot.<\/p>\n<p>Z\u00e1sadn\u00e9 varovanie plat\u00ed pre \u017eeny, ktor\u00e9 v minulosti trpeli poruchami pr\u00edjmu potravy (anorexia, bul\u00edmia, z\u00e1chvatovit\u00e9 prejedanie). Striktn\u00e9 sledovanie hod\u00edn a obmedzovanie \u010dasu na jedlo dok\u00e1\u017ee ve\u013emi r\u00fdchlo o\u017eivi\u0165 nezdrav\u00e9 psychologick\u00e9 vzorce a \u00fazkosti spojen\u00e9 so stravovan\u00edm. Ak m\u00e1\u0161 za sebou podobn\u00fa sk\u00fasenos\u0165, tomuto \u0161t\u00fdlu stravovania sa rad\u0161ej \u00faplne vyhni a zameraj sa na intuit\u00edvne stravovanie.<\/p>\n<h2 class=\"wp-block-heading\" id=\"Jak_zacit_ve_3_krocich\"><span class=\"ez-toc-section\" id=\"Ako_zacat_praktizovat_prerusovany_post_168_v_3_krokoch\"><\/span>Ako za\u010da\u0165 praktizova\u0165 preru\u0161ovan\u00fd p\u00f4st 16\/8 v 3 krokoch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Rozhodla si sa do toho \u00eds\u0165? Skvel\u00e9! Nemus\u00ed\u0161 sa ni\u010doho b\u00e1\u0165, prechod na tento syst\u00e9m zvl\u00e1dne\u0161. Pripravila som pre teba tri z\u00e1kladn\u00e9 kroky, ktor\u00fdmi by si mala za\u010da\u0165, aby si predi\u0161la zbyto\u010dn\u00fdm chyb\u00e1m a frustr\u00e1cii.<\/p>\n<ol class=\"wp-block-list\">\n<li><strong>Ur\u010denie spr\u00e1vnych \u010dasov\u00fdch intervalov<\/strong><br \/>Najprv si premysli svoj be\u017en\u00fd de\u0148. Kedy vst\u00e1va\u0161? Kedy chod\u00ed\u0161 spa\u0165? Kedy m\u00e1\u0161 \u010das si v pokoji sadn\u00fa\u0165 k jedlu? Pre v\u00e4\u010d\u0161inu \u013eud\u00ed je najprirodzenej\u0161ie vynecha\u0165 ra\u0148ajky a jes\u0165 od 12:00 do 20:00. Ak si ale rann\u00e9 vt\u00e1\u010da a bez ra\u0148ajok nefunguje\u0161, pokojne si nastav okno od 8:00 do 16:00. Popoludn\u00ed a ve\u010der u\u017e potom bude\u0161 len pi\u0165 vodu a bylinkov\u00e9 \u010daje. Harmonogram mus\u00ed vyhovova\u0165 tebe, nie ty jemu.<\/li>\n<li><strong>Postupn\u00e9 prisp\u00f4sobenie jed\u00e1lni\u010dka a pozorovanie tela<\/strong><br \/>Prv\u00e9 dni m\u00f4\u017eu by\u0165 trochu n\u00e1ro\u010dn\u00e9. Telo je zvyknut\u00e9 na rann\u00fd pr\u00edsun cukru a bude sa ho do\u017eadova\u0165. M\u00f4\u017ee\u0161 c\u00edti\u0165 mierne \u0161kv\u0155kanie v bruchu alebo slabos\u0165. To je absol\u00fatne norm\u00e1lna f\u00e1za adapt\u00e1cie. Pi ve\u013ea vody. Po\u010das osemhodinov\u00e9ho okna, v ktorom m\u00f4\u017ee\u0161 jes\u0165, sa zameraj na to, aby tvoje jedlo bolo naozaj kvalitn\u00e9 a pln\u00e9 \u017eiv\u00edn. Rozhodne nem\u00e1 zmysel hladova\u0165 16 hod\u00edn a potom zjes\u0165 pizzu a zapi\u0165 ju kolou.<\/li>\n<li><strong>Vytrvalos\u0165, motiv\u00e1cia a l\u00e1skavos\u0165 k sebe samej<\/strong><br \/>Zmena n\u00e1vykov trv\u00e1 priemerne 21 dn\u00ed. Daj svojmu telu \u010das. Ak jeden de\u0148 okno poru\u0161\u00ed\u0161, preto\u017ee si i\u0161la s kamar\u00e1tkou na neskor\u00fa ve\u010deru, svet sa nezr\u00fati. Druh\u00fd de\u0148 sa jednoducho vr\u00e1\u0165 sp\u00e4\u0165 na svoj re\u017eim. D\u00f4le\u017eit\u00e1 je dlhodob\u00e1 konzistencia, nie stopercentn\u00e1 dokonalos\u0165 ka\u017ed\u00fd jeden de\u0148. Zapisuj si svoje pocity, fo\u0165 si postavu a nesleduj len \u010d\u00edslo na v\u00e1he, ale aj to, ako ti sed\u00ed oble\u010denie.<\/li>\n<\/ol>\n<h2 class=\"wp-block-heading\" id=\"Co_jist_pri_pustu\"><span class=\"ez-toc-section\" id=\"Co_jest_pri_prerusovanom_poste_168\"><\/span>\u010co jes\u0165 pri preru\u0161ovanom p\u00f4ste 16\/8<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Z\u00e1kladn\u00e9 pravidlo znie: Kvalita preva\u017euje nad kvantitou. Vzh\u013eadom na to, \u017ee m\u00e1\u0161 na jedlo len 8 hod\u00edn, ka\u017ed\u00e9 tvoje s\u00fasto by malo ma\u0165 zmysel. Potrebuje\u0161 telu doda\u0165 v\u0161etky makro\u017eiviny (bielkoviny, sacharidy, tuky) aj mikro\u017eiviny (vitam\u00edny a miner\u00e1ly). Ak nevie\u0161, kde za\u010da\u0165, pozri si m\u00f4j podrobn\u00fd n\u00e1vod, <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/\">ako zostavi\u0165 jed\u00e1lni\u010dek na chudnutie<\/a>.<\/p>\n<p>Odpor\u00fa\u010dam rozdeli\u0165 si osemhodinov\u00e9 okno na dve ve\u013ek\u00e9 hlavn\u00e9 jedl\u00e1 a jednu a\u017e dve men\u0161ie porcie (desiatu \u010di olovrant). Zabr\u00e1ni\u0161 t\u00fdm pocitu preplnen\u00e9ho \u017eal\u00fadka a z\u00e1rove\u0148 nebude\u0161 ma\u0165 hlad.<\/p>\n<p>Tvoje jedlo by malo obsahova\u0165 hlavne tieto zlo\u017eky:<\/p>\n<ol class=\"wp-block-list\">\n<li><strong>Kvalitn\u00e9 bielkoviny:<\/strong> S\u00fa stavebn\u00fdm kame\u0148om tvojich svalov a udr\u017eia \u0165a najdlh\u0161ie s\u00fdtu. Zara\u010f chud\u00e9 m\u00e4so, ryby, vajcia, gr\u00e9cky jogurt, tvaroh, tofu alebo tempeh. Bielkoviny by mali by\u0165 v ka\u017edom tvojom jedle.<\/li>\n<li><strong>Komplexn\u00e9 sacharidy a vl\u00e1knina:<\/strong> Dodaj\u00fa ti stabiln\u00fa energiu bez v\u00fdkyvov cukru v krvi. Vyberaj si ovsen\u00e9 vlo\u010dky, quinou, hned\u00fa ry\u017eu, bataty alebo celozrnn\u00e9 pe\u010divo. Bielym ro\u017ekom a sladkostiam sa sna\u017e vyh\u00fdba\u0165.<\/li>\n<li><strong>Zdrav\u00e9 tuky:<\/strong> S\u00fa nevyhnutn\u00e9 pre spr\u00e1vne fungovanie \u017eensk\u00fdch horm\u00f3nov a vstreb\u00e1vanie vitam\u00ednov rozpustn\u00fdch v tukoch. Skvel\u00e9 je avok\u00e1do, olivov\u00fd olej, orechy, semienka alebo kvalitn\u00e9 maslo.<\/li>\n<li><strong>Dostatok zeleniny:<\/strong> Zelenina by mala tvori\u0165 polovicu tvojho taniera pri hlavn\u00fdch jedl\u00e1ch. Obsahuje minimum kal\u00f3ri\u00ed, ale maximum vl\u00e1kniny a vitam\u00ednov. Ak h\u013ead\u00e1\u0161 in\u0161pir\u00e1ciu na jedl\u00e1 s ve\u013ek\u00fdm objemom a minimom kal\u00f3ri\u00ed, pozri si m\u00f4j zoznam <a href=\"https:\/\/www.bezdiety.blog\/sk\/nizkokaloricke-potraviny\/\">n\u00edzkokalorick\u00fdch potrav\u00edn<\/a>.<\/li>\n<\/ol>\n<h2 class=\"wp-block-heading\" id=\"Detailni_jidelnicek\"><span class=\"ez-toc-section\" id=\"Detailny_jedalnicek_na_cely_tyzden_Tabulka\"><\/span>Detailn\u00fd jed\u00e1lni\u010dek na cel\u00fd t\u00fd\u017ede\u0148 (Tabu\u013eka)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Aby som ti za\u010diatky \u010do najviac u\u013eah\u010dila, zostavila som pre teba detailn\u00fd vzorov\u00fd jed\u00e1lni\u010dek na cel\u00fdch sedem dn\u00ed. Po\u010d\u00edtam v \u0148om so \u0161tandardn\u00fdm oknom od 12:00 do 20:00. Prv\u00e9 jedlo napoludnie de facto nahr\u00e1dza tvoje ra\u0148ajky aj obed. Ak miluje\u0161 rann\u00e9 jedl\u00e1, zist\u00ed\u0161, \u017ee <a href=\"https:\/\/www.bezdiety.blog\/sk\/zdrave-ranajky\/\">zdrav\u00e9 ra\u0148ajky<\/a> sa daj\u00fa \u00faplne v pohode jes\u0165 aj o dvan\u00e1stej napoludnie!<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<thead>\n<tr>\n<th>De\u0148<\/th>\n<th>Prv\u00e9 jedlo (12:00)<\/th>\n<th>Olovrant (16:00)<\/th>\n<th>Ve\u010dera (19:30)<\/th>\n<th>Spolu kcal<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Pondelok<\/td>\n<td>Kuracie prsia s quinoou a pe\u010denou zeleninou<\/td>\n<td>Gr\u00e9cky jogurt s hrs\u0165ou mandl\u00ed a \u010du\u010doriedkami<\/td>\n<td>Losos na masle s batatov\u00fdm pyr\u00e9 a \u0161parg\u013eou<\/td>\n<td>~ 1650 kcal<\/td>\n<\/tr>\n<tr>\n<td>Utorok<\/td>\n<td>Celozrnn\u00e9 cestoviny s mor\u010dac\u00edm m\u00e4som a paradajkovou om\u00e1\u010dkou<\/td>\n<td>Jablko a ly\u017eica ara\u0161idov\u00e9ho masla<\/td>\n<td>Pra\u017eenica (3 ks) s avok\u00e1dom a ra\u017en\u00fdm chlebom<\/td>\n<td>~ 1600 kcal<\/td>\n<\/tr>\n<tr>\n<td>Streda<\/td>\n<td>Hov\u00e4dz\u00ed steak s ry\u017eou a fazu\u013eov\u00fdmi strukmi<\/td>\n<td>Kef\u00edrov\u00e9 mlieko a hrs\u0165 vla\u0161sk\u00fdch orechov<\/td>\n<td>Tofu \u0161al\u00e1t s olivov\u00fdm olejom a tekvicov\u00fdmi semienkami<\/td>\n<td>~ 1550 kcal<\/td>\n<\/tr>\n<tr>\n<td>\u0160tvrtok<\/td>\n<td>Pe\u010den\u00e1 treska so zemiakmi a mrkvov\u00fdm \u0161al\u00e1tom<\/td>\n<td>Tvaroh s chia semienkami a malinami<\/td>\n<td>Zeleninov\u00e9 rizoto s parmez\u00e1nom a kurac\u00edm m\u00e4som<\/td>\n<td>~ 1600 kcal<\/td>\n<\/tr>\n<tr>\n<td>Piatok<\/td>\n<td>Mor\u010dac\u00ed pl\u00e1tok s bulgurom a brokolicou<\/td>\n<td>Prote\u00ednov\u00fd kokteil a ban\u00e1n<\/td>\n<td>Tuniakov\u00fd \u0161al\u00e1t s varen\u00fdm vajcom a olivami<\/td>\n<td>~ 1500 kcal<\/td>\n<\/tr>\n<tr>\n<td>Sobota<\/td>\n<td>Hov\u00e4dz\u00ed v\u00fdvar s m\u00e4som a rezancami, celozrnn\u00fd chlieb<\/td>\n<td>Hummus so zeleninov\u00fdmi hranol\u010dekmi (mrkva, uhorka)<\/td>\n<td>Pe\u010den\u00e9 kuracie stehno s ry\u017eou a kapustov\u00fdm \u0161al\u00e1tom<\/td>\n<td>~ 1700 kcal<\/td>\n<\/tr>\n<tr>\n<td>Nede\u013ea<\/td>\n<td>Brav\u010dov\u00e1 panenka s pe\u010den\u00fdmi zemiakmi a \u0161pen\u00e1tom<\/td>\n<td>Ovsen\u00e1 ka\u0161a s prote\u00ednom a lesn\u00fdm ovoc\u00edm<\/td>\n<td>Zeleninov\u00e1 frittata so syrom feta<\/td>\n<td>~ 1650 kcal<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2 class=\"wp-block-heading\" id=\"Jak_dlouho_dodrzovat\"><span class=\"ez-toc-section\" id=\"Ako_dlho_dodrziavat_prerusovany_post_168\"><\/span>Ako dlho dodr\u017eiava\u0165 preru\u0161ovan\u00fd p\u00f4st 16\/8<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u010casto dost\u00e1vam ot\u00e1zku, ako dlho sa vlastne smie tento p\u00f4st dr\u017ea\u0165. Odpove\u010f je jednoduch\u00e1: Preru\u0161ovan\u00fd p\u00f4st 16\/8 nie je kr\u00e1tkodob\u00e1 di\u00e9ta na dva t\u00fd\u017edne do plaviek. Je to udr\u017eate\u013en\u00fd \u017eivotn\u00fd \u0161t\u00fdl. Mnoho \u013eud\u00ed, vr\u00e1tane m\u0148a, ho praktizuje cel\u00e9 mesiace aj roky, preto\u017ee sa v\u010faka nemu c\u00edtia fantasticky.<\/p>\n<p>Ak ho pou\u017e\u00edva\u0161 prim\u00e1rne na chudnutie, m\u00f4\u017ee\u0161 po dosiahnut\u00ed vysn\u00edvanej v\u00e1hy bu\u010f mierne zv\u00fd\u0161i\u0165 kalorick\u00fd pr\u00edjem v osemhodinovom okne (aby si u\u017e nechudla, ale v\u00e1hu si udr\u017eala), alebo prejs\u0165 na miernej\u0161\u00ed re\u017eim, napr\u00edklad 14\/10. Telo si na tento rytmus ve\u013emi r\u00fdchlo zvykne a stane sa pre\u0148 absol\u00fatne prirodzen\u00fdm.<\/p>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rizika_a_pre_koho_post_nie_je_vhodny\"><\/span>Rizik\u00e1 a pre koho p\u00f4st nie je vhodn\u00fd<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hoci je tento \u0161t\u00fdl stravovania bezpe\u010dn\u00fd, nie je \u00faplne pre ka\u017ed\u00e9ho. Tvoje zdravie mus\u00ed by\u0165 v\u017edy na prvom mieste. Po\u010das prv\u00fdch dn\u00ed m\u00f4\u017ee\u0161 poci\u0165ova\u0165 \u00fanavu, bolesti hlavy alebo podr\u00e1\u017edenos\u0165. Tomu sa hovor\u00ed adapta\u010dn\u00e1 f\u00e1za. Ak ale tieto stavy pretrv\u00e1vaj\u00fa dlh\u0161ie ako dva t\u00fd\u017edne, tvoje telo ti d\u00e1va sign\u00e1l, \u017ee mu tento re\u017eim nevyhovuje.<\/p>\n<p>Preru\u0161ovan\u00e9mu p\u00f4stu by sa mali vyhn\u00fa\u0165 tieto skupiny \u013eud\u00ed:<\/p>\n<ol class=\"wp-block-list\">\n<li>Tehotn\u00e9 a doj\u010diace \u017eeny (telo potrebuje neust\u00e1ly pr\u00edsun \u017eiv\u00edn na v\u00fdvoj die\u0165a\u0165a a tvorbu mlieka).<\/li>\n<li>\u017deny, ktor\u00e9 sa akt\u00edvne sna\u017eia otehotnie\u0165 (kalorick\u00fd deficit a p\u00f4st m\u00f4\u017eu ovplyvni\u0165 plodnos\u0165).<\/li>\n<li>\u013dudia trpiaci poruchami pr\u00edjmu potravy, ako je anorexia alebo bul\u00edmia (pravidl\u00e1 t\u00fdkaj\u00face sa \u010dasu jedla m\u00f4\u017eu sp\u00fa\u0161\u0165a\u0165 nezdrav\u00e9 psychologick\u00e9 vzorce).<\/li>\n<li>Diabetici 1. typu alebo \u013eudia s v\u00e1\u017enymi ochoreniami (v\u017edy je nutn\u00e1 predch\u00e1dzaj\u00faca konzult\u00e1cia s o\u0161etruj\u00facim lek\u00e1rom).<\/li>\n<li>Deti a dospievaj\u00faci vo v\u00fdvine.<\/li>\n<\/ol>\n<h2 class=\"wp-block-heading\" id=\"Prakticke_tipy\"><span class=\"ez-toc-section\" id=\"Prakticke_tipy_Ako_zvladat_bezne_situacie\"><\/span>Praktick\u00e9 tipy: Ako zvl\u00e1da\u0165 be\u017en\u00e9 situ\u00e1cie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Za\u010dleni\u0165 nov\u00fd re\u017eim do re\u00e1lneho \u017eivota si vy\u017eaduje trochu cviku. Tu s\u00fa osved\u010den\u00e9 rady pre naj\u010dastej\u0161ie situ\u00e1cie:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Zvl\u00e1danie hladu:<\/strong> Rann\u00e9 \u0161kv\u0155kanie v bruchu \u010dasto nie je skuto\u010dn\u00fd hlad, ale len zvyk a dehydrat\u00e1cia. Vypi ve\u013ek\u00fd poh\u00e1r vody s citr\u00f3nom alebo si uvar \u010diernu k\u00e1vu. Kofe\u00edn prirodzene potl\u00e1\u010da chu\u0165 do jedla.<\/li>\n<li><strong>Soci\u00e1lne situ\u00e1cie:<\/strong> Ide\u0161 na ve\u010deru s priate\u013emi, ktor\u00e1 sa pretiahne do desiatej ve\u010der? Ni\u010d sa nedeje. Druh\u00fd de\u0148 jednoducho posu\u0148 svoje prv\u00e9 jedlo na \u0161trn\u00e1stu hodinu, alebo si daj jeden de\u0148 pauzu. Flexibilita je d\u00f4le\u017eitej\u0161ia ako dokonalos\u0165.<\/li>\n<li><strong>Cestovanie:<\/strong> Na cest\u00e1ch sa okno dodr\u017eiava hor\u0161ie. Priprav si so sebou kvalitn\u00e9 snacky (orechy, prote\u00ednov\u00e9 ty\u010dinky), aby si sa v \u010dase svojho okna nemusela spolieha\u0165 sa na fast food na \u010derpac\u00edch staniciach.<\/li>\n<li><strong>Pr\u00e1ca na zmeny:<\/strong> Ak pracuje\u0161 na no\u010dn\u00e9 zmeny, tvoj cirkadi\u00e1nny rytmus je u\u017e aj tak naru\u0161en\u00fd. Nastav si osemhodinov\u00e9 okno na \u010das, ke\u010f si hore a akt\u00edvna, napr\u00edklad od 16:00 do polnoci. Hlavn\u00e9 je udr\u017ea\u0165 rovnak\u00fd \u010dasov\u00fd blok na jedlo ka\u017ed\u00fd de\u0148 v r\u00e1mci danej zmeny.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"Myty_a_fakta\"><span class=\"ez-toc-section\" id=\"Myty_a_fakty_o_prerusovanom_poste_podlozene_vedou\"><\/span>M\u00fdty a fakty o preru\u0161ovanom p\u00f4ste podlo\u017een\u00e9 vedou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Okolo vynech\u00e1vania jed\u00e1l panuje v spolo\u010dnosti mno\u017estvo za\u017eit\u00fdch dogiem a nepr\u00e1vd. Po\u010fme sa pozrie\u0165 na to, \u010do hovor\u00ed modern\u00e1 veda a v\u00fdskumy, aby sme tieto m\u00fdty raz a nav\u017edy vyvr\u00e1tili.<\/p>\n<ol class=\"wp-block-list\">\n<li><strong>M\u00fdtus: Ra\u0148ajky s\u00fa najd\u00f4le\u017eitej\u0161ie jedlo d\u0148a a bez nich spomal\u00ed\u0161 spa\u013eovanie.<\/strong><br \/>\n<strong>Fakt:<\/strong> Tento m\u00fdtus vytvorili v minulom storo\u010d\u00ed cere\u00e1lne spolo\u010dnosti, aby zv\u00fd\u0161ili predaj svojich produktov. \u0160t\u00fadie ukazuj\u00fa, \u017ee vynechanie ra\u0148ajok u zdrav\u00fdch jedincov nespoma\u013euje metabolizmus. Naopak, pred\u013a\u017eenie no\u010dn\u00e9ho p\u00f4stu d\u00e1va tr\u00e1viacemu traktu priestor na regener\u00e1ciu.<\/li>\n<li><strong>M\u00fdtus: Pr\u00edde\u0161 o \u0165a\u017eko vybudovan\u00fa svalov\u00fa hmotu.<\/strong><br \/>\n<strong>Fakt:<\/strong> Ak v okne na jedlo zje\u0161 dostatok bielkov\u00edn a venuje\u0161 sa silov\u00e9mu tr\u00e9ningu, svaly nestrat\u00ed\u0161. \u0160t\u00fadie z roku 2020 potvrdili, \u017ee preru\u0161ovan\u00fd p\u00f4st 16\/8 je pri zachovan\u00ed svalovej hmoty rovnako efekt\u00edvny ako klasick\u00e9 di\u00e9ty, ale ove\u013ea lep\u0161ie p\u00e1li tuk na bruchu.<\/li>\n<li><strong>M\u00fdtus: Bude\u0161 neust\u00e1le unaven\u00e1 a bez energie.<\/strong><br \/>\n<strong>Fakt:<\/strong> V\u00fdskumy in\u0161tit\u00fatu Salk ukazuj\u00fa, \u017ee po prekonan\u00ed prvotnej f\u00e1zy adapt\u00e1cie sa energetick\u00e1 hladina naopak stabilizuje. Telo sa nau\u010d\u00ed efekt\u00edvne vyu\u017e\u00edva\u0165 tuky ako prim\u00e1rny zdroj paliva, \u010do poskytuje ove\u013ea stabilnej\u0161\u00ed pr\u00edsun energie ako neust\u00e1le v\u00fdkyvy krvn\u00e9ho cukru z \u010dast\u00e9ho jedenia sacharidov.<\/li>\n<li><strong>M\u00fdtus: P\u00f4st sp\u00f4sobuje \u017el\u010dn\u00edkov\u00e9 kamene.<\/strong><br \/>\n<strong>Fakt:<\/strong> R\u00fdchle a drastick\u00e9 chudnutie spojen\u00e9 s extr\u00e9mne n\u00edzkym pr\u00edjmom tukov m\u00f4\u017ee sp\u00f4sobi\u0165 probl\u00e9my so \u017el\u010dn\u00edkom. Ak ale je\u0161 dostatok zdrav\u00fdch tukov po\u010das svojho osemhodinov\u00e9ho okna a chudne\u0161 zdrav\u00fdm tempom (cca 0,5 kg t\u00fd\u017edenne), riziko sa nezvy\u0161uje.<\/li>\n<li><strong>M\u00fdtus: Mus\u00ed\u0161 jes\u0165 5x denne mal\u00e9 porcie, aby si na\u0161tartovala metabolizmus.<\/strong><br \/>\n<strong>Fakt:<\/strong> Termick\u00fd efekt potravy (energia potrebn\u00e1 na tr\u00e1venie) z\u00e1vis\u00ed od celkov\u00e9ho mno\u017estva skonzumovan\u00fdch kal\u00f3ri\u00ed a zlo\u017eenia makro\u017eiv\u00edn, nie od toho, do ko\u013ek\u00fdch porci\u00ed si jedlo rozdel\u00ed\u0161. Tri v\u00e4\u010d\u0161ie jedl\u00e1 po\u010das \u00f4smich hod\u00edn urobia pre tvoj metabolizmus rovnak\u00fa, ak nie lep\u0161iu slu\u017ebu.<\/li>\n<\/ol>\n<h2 class=\"wp-block-heading\" id=\"FAQ\"><span class=\"ez-toc-section\" id=\"Najcastejsie_kladene_otazky_FAQ\"><\/span>Naj\u010dastej\u0161ie kladen\u00e9 ot\u00e1zky (FAQ)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Co_presne_znamena_prerusovany_post_168\"><\/span>\u010co presne znamen\u00e1 preru\u0161ovan\u00fd p\u00f4st 16\/8?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n<p>Znamen\u00e1 to rozdelenie tvojho d\u0148a na dve \u010dasti. 16 hod\u00edn neprij\u00edma\u0161 \u017eiadne kal\u00f3rie (pije\u0161 len vodu, \u010diernu k\u00e1vu alebo nesladen\u00fd \u010daj) a po\u010das zvy\u0161n\u00fdch 8 hod\u00edn zje\u0161 svoje be\u017en\u00e9 denn\u00e9 jedl\u00e1. T\u00fdm d\u00e1va\u0161 svojmu tr\u00e1veniu dlh\u00fd odpo\u010dinok a telu priestor na spa\u013eovanie tukov\u00fdch z\u00e1sob.<\/p>\n<\/div>\n<\/div>\n<div class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Kolko_realne_schudnem_pri_prerusovanom_poste\"><\/span>Ko\u013eko re\u00e1lne schudnem pri preru\u0161ovanom p\u00f4ste?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n<p>Z\u00e1le\u017e\u00ed na tom, ak\u00fd si nastav\u00ed\u0161 kalorick\u00fd deficit po\u010das okna na jedlo. Ak bude\u0161 v deficite zhruba 400 a\u017e 500 kcal denne, m\u00f4\u017ee\u0161 o\u010dak\u00e1va\u0165 zdrav\u00e9 a udr\u017eate\u013en\u00e9 chudnutie okolo 0,5 kg t\u00fd\u017edenne. Prv\u00fd t\u00fd\u017ede\u0148 m\u00f4\u017ee by\u0165 \u00fabytok v\u00e4\u010d\u0161\u00ed (a\u017e 2 kg), preto\u017ee telo vyl\u00fa\u010di zadr\u017ean\u00fa vodu spojen\u00fa so z\u00e1sobn\u00fdm glykog\u00e9nom.<\/p>\n<\/div>\n<\/div>\n<div class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Preco_nechudnem_aj_ked_dodrziavam_okno_168\"><\/span>Pre\u010do nechudnem, aj ke\u010f dodr\u017eiavam okno 16\/8?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n<p>Naj\u010dastej\u0161ou chybou je, \u017ee po\u010das \u00f4smich hod\u00edn zje\u0161 viac kal\u00f3ri\u00ed, ako tvoje telo za de\u0148 sp\u00e1li. Preru\u0161ovan\u00fd p\u00f4st nie je magick\u00e1 pilulka, ktor\u00e1 zru\u0161\u00ed fyzik\u00e1lne z\u00e1kony. Ak sa v okne na jedlo prejed\u00e1\u0161 sladkos\u0165ami, pe\u010divom alebo tu\u010dn\u00fdm jedlom, neschudne\u0161. Druh\u00fdm extr\u00e9mom je, \u017ee je\u0161 pr\u00edli\u0161 m\u00e1lo, telo sa dostane do stresu a za\u010dne si tuky \u00fazkostlivo dr\u017ea\u0165.<\/p>\n<\/div>\n<\/div>\n<div class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Prerusovany_post_a_cvicenie_Kedy_je_najlepsie_trenovat\"><\/span>Preru\u0161ovan\u00fd p\u00f4st a cvi\u010denie: Kedy je najlep\u0161ie tr\u00e9nova\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n<p>To je ve\u013emi individu\u00e1lne. Mnoho \u013eud\u00ed miluje rann\u00e9 kardio cvi\u010denie nala\u010dno (po\u010das p\u00f4stu), preto\u017ee telo berie energiu priamo z tukov. Ak ale cvi\u010d\u00ed\u0161 \u0165a\u017ek\u00fd silov\u00fd tr\u00e9ning s \u010dinkami, odpor\u00fa\u010dam ho zaradi\u0165 sk\u00f4r do tvojho okna na jedlo, aby si mala dostatok energie a po tr\u00e9ningu mohla svalom doda\u0165 potrebn\u00e9 bielkoviny na regener\u00e1ciu.<\/p>\n<\/div>\n<\/div>\n<div class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Mozem_pri_prerusovanom_poste_pit_alkohol\"><\/span>M\u00f4\u017eem pri preru\u0161ovanom p\u00f4ste pi\u0165 alkohol?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n<p>Po\u010das \u0161estn\u00e1s\u0165hodinov\u00e9ho p\u00f4stu je alkohol absol\u00fatne zak\u00e1zan\u00fd, preto\u017ee obsahuje kal\u00f3rie a okam\u017eite by preru\u0161il spa\u013eovanie tukov aj autof\u00e1giu. Po\u010das osemhodinov\u00e9ho okna si poh\u00e1rik such\u00e9ho v\u00edna da\u0165 m\u00f4\u017ee\u0161. Pam\u00e4taj v\u0161ak, \u017ee alkohol s\u00fa pr\u00e1zdne kal\u00f3rie, ktor\u00e9 spoma\u013euj\u00fa chudnutie a zhor\u0161uj\u00fa kvalitu sp\u00e1nku, \u010do n\u00e1sledne zvy\u0161uje pocit hladu na \u010fal\u0161\u00ed de\u0148.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"Shrnuti\"><span class=\"ez-toc-section\" id=\"Zhrnutie_na_zaver\"><\/span>Zhrnutie na z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ak h\u013ead\u00e1\u0161 cestu, ako sa zbavi\u0165 prebyto\u010dn\u00fdch k\u00edl bez stresuj\u00faceho odva\u017eovania ka\u017ed\u00e9ho gramu ry\u017ee, preru\u0161ovan\u00fd p\u00f4st 16\/8 je fantastick\u00fd n\u00e1stroj. D\u00e1va tvojmu d\u0148u jasn\u00fa \u0161trukt\u00faru, u\u010d\u00ed \u0165a rozozn\u00e1va\u0165 skuto\u010dn\u00fd fyzick\u00fd hlad od oby\u010dajnej nudy alebo stresu a poskytuje tvojmu tr\u00e1viacemu traktu tak\u00fd potrebn\u00fd odpo\u010dinok. Navy\u0161e z\u00edska\u0161 mno\u017estvo vo\u013en\u00e9ho \u010dasu r\u00e1no, ke\u010f nemus\u00ed\u0161 chysta\u0165 ra\u0148ajky!<\/p>\n<p>Pam\u00e4taj, \u017ee za\u010diatky m\u00f4\u017eu by\u0165 trochu kostrbat\u00e9. Tvoje telo sa u\u010d\u00ed nov\u00fdm veciam. Bu\u010f k sebe trpezliv\u00e1, pi dostatok \u010distej vody a po\u010das osemhodinov\u00e9ho okna k\u0155m svoje telo kvalitn\u00fdmi, celistv\u00fdmi potravinami pln\u00fdmi bielkov\u00edn a vitam\u00ednov. Ver\u00edm, \u017ee ke\u010f si na tento rytmus zvykne\u0161, u\u017e sa ku klasick\u00e9mu jedeniu od r\u00e1na do ve\u010dera nebude\u0161 chcie\u0165 nikdy vr\u00e1ti\u0165. Dr\u017e\u00edm ti palce na tvojej ceste za lep\u0161\u00edm a zdrav\u0161\u00edm ja!<\/p>\n<p>Je absol\u00fatne v poriadku prizna\u0165 si, \u017ee preru\u0161ovan\u00fd p\u00f4st 16\/8 nevyhovuje v\u0161etk\u00fdm. Ka\u017ed\u00e9 telo reaguje inak. Ak sa aj po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och c\u00edti\u0161 vy\u010derpan\u00e1, podr\u00e1\u017eden\u00e1 alebo ti tento re\u017eim prin\u00e1\u0161a do \u017eivota viac stresu ako \u00fa\u017eitku, s pokojom ho opus\u0165. Neexistuje jeden univerz\u00e1lny \u0161t\u00fdl stravovania pre cel\u00fa plan\u00e9tu a tvoja osobn\u00e1 pohoda mus\u00ed v\u017edy zosta\u0165 na prvom mieste.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdroje\"><\/span>Zdroje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Welton, S., Minty, R., O\u2019Driscoll, T., Willms, H., Poirier, D., Madden, S. and Kelly, L., 2020. Intermittent fasting and weight loss: Systematic review. Canadian Family Physician, 66(2), pp.117-125.<\/p>\n<p>Santos, H.O. and Macedo, R.C., 2018. Impact of intermittent fasting on the lipid profile: Assessment associated with diet and weight loss. Clinical nutrition ESPEN, 24, pp.14-21.<\/p>\n<p>Stockman, M.C., Thomas, D., Burke, J. and Apovian, C.M., 2018. Intermittent fasting: is the wait worth the weight?. Current obesity reports, 7, pp.172-185.<\/p>\n<p>Nowosad, K. and Sujka, M., 2021. Effect of various types of intermittent fasting (IF) on weight loss and improvement of diabetic parameters in human. Current nutrition reports, 10, pp.146-154.<\/p>\n<p>Panda, S., 2016. Circadian physiology of metabolism. Science, 354(6315), pp.1008-1015. (\u0160t\u00fadia Salk Institute o \u010dasovo obmedzenom stravovan\u00ed).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#x2705;\u010co je preru\u0161ovan\u00fd p\u00f4st? &#x2705;Ak\u00e9 s\u00fa typy preru\u0161ovan\u00e9ho p\u00f4stu? &#x2705; Ak\u00e9 s\u00fa jeho v\u00fdhody? &#x2705;Ako za\u010da\u0165 praktizova\u0165 preru\u0161ovan\u00fd p\u00f4st?<\/p>\n","protected":false},"author":5,"featured_media":5644,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[36],"tags":[],"class_list":{"0":"post-2933","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ako-schudnut"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/prerusovany-pust-16-8-jidelnicek-zena-u-stolu-scaled.png","author_info":{"display_name":"Lucie Kone\u010dn\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/lucie\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2933","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\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=2933"}],"version-history":[{"count":7,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2933\/revisions"}],"predecessor-version":[{"id":5360,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2933\/revisions\/5360"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/5644"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=2933"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=2933"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=2933"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}