{"id":796,"date":"2024-09-08T20:24:43","date_gmt":"2024-09-08T18:24:43","guid":{"rendered":"https:\/\/www.bezdiety.blog\/?p=796"},"modified":"2025-09-08T11:23:55","modified_gmt":"2025-09-08T09:23:55","slug":"najlepsia-dieta-na-chudnutie","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/","title":{"rendered":"Existuje najlep\u0161ia di\u00e9ta na chudnutie? \u010co radia odborn\u00edci"},"content":{"rendered":"\n<p>Jestli\u017ee si kladete ot\u00e1zku, jak\u00e1 je nejlep\u0161\u00ed dieta na hubnut\u00ed, abyste p\u0159i sv\u00fdch pokusech <strong><a href=\"https:\/\/bezdiety.blog\/jak-zhubnout-co-nejrychleji\/\" data-type=\"post\" data-id=\"277\" target=\"_blank\" rel=\"noopener\">zhubnout <\/a><\/strong>ne\u0161l\u00e1pli vedle, nejste sami. Koneckonc\u016f, kdo z n\u00e1s by si nep\u0159\u00e1l rychl\u00fd recept na z\u00e1zra\u010dnou ztr\u00e1tu hmotnosti?<strong> Ale existuje v\u016fbec n\u011bco takov\u00e9ho jako nejlep\u0161\u00ed dieta? A co rad\u00ed odborn\u00edci? <\/strong>Poj\u010fme to spole\u010dn\u011b prozkoumat.<\/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\/najlepsia-dieta-na-chudnutie\/#Ktera_dieta_je_nejlepsi_na_hubnuti_Co_rika_veda\" >Kter\u00e1 dieta je nejlep\u0161\u00ed na hubnut\u00ed: Co \u0159\u00edk\u00e1 v\u011bda?<\/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\/najlepsia-dieta-na-chudnutie\/#Zakladni_principy_uspesneho_hubnuti_bez_JOJO_efektu\" >Z\u00e1kladn\u00ed principy \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed bez JOJO efektu<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/#Hybejte_se_%E2%80%93_lze_zhubnout_jen_pohybem\" >H\u00fdbejte se \u2013 lze zhubnout jen pohybem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/#Pijte_pouze_vodu\" >Pijte pouze vodu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/#Zaradte_do_jidelnicku_dostatek_ovoce_a_zeleniny\" >Za\u0159a\u010fte do j\u00eddeln\u00ed\u010dku dostatek ovoce a zeleniny<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/#Vlaknina_a_pocit_sytosti\" >Vl\u00e1knina a pocit sytosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/#Hydratace_a_hubnuti\" >Hydratace a hubnut\u00ed<\/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\/najlepsia-dieta-na-chudnutie\/#Soustredte_se_na_kvalitni_proteiny\" >Soust\u0159e\u010fte se na kvalitn\u00ed proteiny<\/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\/najlepsia-dieta-na-chudnutie\/#Jak_proteiny_pomahaji_pri_hubnuti\" >Jak proteiny pom\u00e1haj\u00ed p\u0159i hubnut\u00ed?<\/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\/najlepsia-dieta-na-chudnutie\/#Zdrave_mlsani_a_nakupovani\" >Zdrav\u00e9 mls\u00e1n\u00ed a nakupov\u00e1n\u00ed<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/#Proc_nehubnete_%E2%80%93_nejcastejsi_prekazky\" >Pro\u010d nehubnete \u2013 nej\u010dast\u011bj\u0161\u00ed p\u0159ek\u00e1\u017eky<\/a><\/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\/najlepsia-dieta-na-chudnutie\/#Jak_vybrat_%E2%80%9Enejlepsi%E2%80%9C_dietu_pro_vas\" >Jak vybrat \u201enejlep\u0161\u00ed&#8220; dietu pro v\u00e1s<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/#Dieta_by_mela_byt_udrzitelna\" >Dieta by m\u011bla b\u00fdt udr\u017eiteln\u00e1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/#Dieta_by_mela_odpovidat_vasemu_zivotnimu_stylu\" >Dieta by m\u011bla odpov\u00eddat va\u0161emu \u017eivotn\u00edmu stylu<\/a><\/li><\/ul><\/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\/najlepsia-dieta-na-chudnutie\/#Zaver_Existuje_nejlepsi_dieta_na_hubnuti\" >Z\u00e1v\u011br: Existuje nejlep\u0161\u00ed dieta na hubnut\u00ed?<\/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\/najlepsia-dieta-na-chudnutie\/#FAQ_%E2%80%93_Casto_kladene_otazky\" >FAQ \u2013 \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-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/#Existuje_nejlepsi_dieta_na_hubnuti\" >Existuje nejlep\u0161\u00ed dieta na hubnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/#Jakou_roli_hraje_cviceni_pri_hubnuti\" >Jakou roli hraje cvi\u010den\u00ed p\u0159i hubnut\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/#Jak_si_vybrat_tu_nejlepsi_dietu\" >Jak si vybrat tu nejlep\u0161\u00ed dietu?<\/a><\/li><\/ul><\/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\/najlepsia-dieta-na-chudnutie\/#Zdroje\" >Zdroje<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ktera_dieta_je_nejlepsi_na_hubnuti_Co_rika_veda\"><\/span>Kter\u00e1 dieta je nejlep\u0161\u00ed na hubnut\u00ed: Co \u0159\u00edk\u00e1 v\u011bda?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nen\u00ed tajemstv\u00edm, \u017ee <strong>existuje obrovsk\u00e9 mno\u017estv\u00ed diet, ka\u017ed\u00e1 slibuj\u00edc\u00ed rychl\u00e9 v\u00fdsledky, ale co \u0159\u00edk\u00e1 v\u011bda o tom, kter\u00e1 dieta je \u201enejlep\u0161\u00ed&#8220;?<\/strong><\/p>\n\n\n\n<p>Podle studie z roku 2020 publikovan\u00e9 v \u010dasopise <em>The Lancet<\/em> (Johnston et al., 2020), \u017e\u00e1dn\u00e1 konkr\u00e9tn\u00ed dieta nen\u00ed nad\u0159azen\u00e1 ostatn\u00edm, pokud jde o hubnut\u00ed. Nejd\u016fle\u017eit\u011bj\u0161\u00ed je vyd\u00e1vat v\u00edce energie, ne\u017e kolik p\u0159ijmete a naj\u00edt si vlastn\u00ed cestu, kter\u00e1 v\u00e1m bude vyhovovat. <\/p>\n\n\n\n<p>Poj\u010fme se nyn\u00ed pod\u00edvat na z\u00e1klady \u00fasp\u011b\u0161n\u00e9ho shazov\u00e1n\u00ed p\u0159ebyte\u010dn\u00fdch kil p\u0159i <strong><a href=\"https:\/\/cs.wikipedia.org\/wiki\/Nadv\u00e1ha\" target=\"_blank\" data-schema-attribute=\"mentions\" rel=\"noreferrer noopener nofollow\">nadv\u00e1ze<\/a> \u010di <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Obezita\" target=\"_blank\" data-schema-attribute=\"mentions\" rel=\"noreferrer noopener nofollow\">obezit\u011b<\/a> a jak vybrat nejlep\u0161\u00ed dietu na hubnut\u00ed pr\u00e1v\u011b pro v\u00e1s. <\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakladni_principy_uspesneho_hubnuti_bez_JOJO_efektu\"><\/span>Z\u00e1kladn\u00ed principy \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed bez JOJO efektu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00edsto toho, abychom se soust\u0159edili na hled\u00e1n\u00ed t\u00e9 \u201enejlep\u0161\u00ed&#8220; diety, je t\u0159eba zn\u00e1t z\u00e1kladn\u00ed principy pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed tak, abyste p\u0159ede\u0161li nemilosrdn\u00e9mu <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/co-je-jojo-efekt\/\" target=\"_blank\" rel=\"noreferrer noopener\">JOJO efektu<\/a><\/strong>.<\/p>\n\n\n\n<p><strong>Podle American Heart Association (AHA) z\u00e1kladem \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed je dos\u00e1hnout kalorick\u00e9ho deficitu.<\/strong> Jinak \u0159e\u010deno, mus\u00edme sp\u00e1lit v\u00edce kalori\u00ed, ne\u017e kolik jich p\u0159ijmeme.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-2-1024x683.jpg\" alt=\"Nejlep\u0161\u00ed dieta na hubnut\u00ed bez JOJO efektu\" class=\"wp-image-471\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-2-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-2-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-2-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-2-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-2-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-2-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-2.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p>TIP: <strong>Chcete v\u011bd\u011bt, zda je va\u0161e v\u00e1ha v norm\u011b?<\/strong> Zadejte p\u00e1r \u00fadaj\u016f do <a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bmi\/\"><strong>BMI kalkula\u010dky<\/strong><\/a> a za p\u00e1r vte\u0159in zjist\u00edte, jak jste na tom.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hybejte_se_%E2%80%93_lze_zhubnout_jen_pohybem\"><\/span>H\u00fdbejte se \u2013 lze zhubnout jen pohybem?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pohyb hraje v procesu hubnut\u00ed kl\u00ed\u010dovou roli. I kdy\u017e lze zhubnout pouze stravou, pokud se nau\u010d\u00edte pravideln\u011b h\u00fdbat, p\u016fjde to rychleji.<strong> Nemus\u00edte hned b\u011b\u017eet do fitka nebo za\u010d\u00edt jezdit pades\u00e1t kilometr\u016f denn\u011b na kole, sta\u010d\u00ed se j\u00edt ve\u010der na hodinku proj\u00edt se psem nebo m\u00edsto autem j\u00edt do pr\u00e1ce p\u011b\u0161ky. <\/strong><\/p>\n\n\n\n<p>Podle AHA cvi\u010den\u00ed posiluje \u00fa\u010dinky jak\u00e9koliv diety a pom\u00e1h\u00e1 lidem zhubnout, a to nejen t\u00edm, \u017ee zvy\u0161uj\u00ed sv\u016fj kalorick\u00fd v\u00fddej, ale tak\u00e9 proto, \u017ee zlep\u0161uje celkov\u00e9 zdrav\u00ed a pohodu. <\/p>\n\n\n\n<p>P\u0159i cvi\u010den\u00ed vyplavujeme endorfiny \u2013 hormony \u0161t\u011bst\u00ed \u2013 a to n\u00e1m pom\u00e1h\u00e1 se l\u00e9pe soust\u0159edit na sv\u016fj c\u00edl. A lze zhubnout jen pohybem? Ano, ale nep\u016fjde to tak jednodu\u0161e. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pijte_pouze_vodu\"><\/span>Pijte pouze vodu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nejv\u00edce schovan\u00fdch kalori\u00ed najdeme ve slazen\u00fdch n\u00e1poj\u00edch a alkoholu. Zkuste je vy\u0159adit a uvid\u00edte, \u017ee hubnut\u00ed p\u016fjde mnohem rychleji.<strong> Krom\u011b vody m\u016f\u017eete p\u00edt i \u010daj a k\u00e1vu \u2013 jen pozor nesladit a nepou\u017e\u00edvat smetanu. I v n\u00ed jsou kalorie nav\u00edc. Trochu ml\u00e9ka ale neu\u0161kod\u00ed.<\/strong><\/p>\n\n\n\n<p><strong>Mohlo by v\u00e1s zaj\u00edmat: <a href=\"https:\/\/www.bezdiety.blog\/sk\/jednodnovy-post\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/jednodenni-pust\/\">Jednodenn\u00ed p\u016fst<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaradte_do_jidelnicku_dostatek_ovoce_a_zeleniny\"><\/span>Za\u0159a\u010fte do j\u00eddeln\u00ed\u010dku dostatek ovoce a zeleniny<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Sly\u0161eli jsme to v\u0161ichni \u2013 jestli chceme b\u00fdt zdrav\u00ed a udr\u017eet si zdravou v\u00e1hu, m\u011bli bychom j\u00edst v\u00edce ovoce a zeleniny. Ale jak ovoce a zelenina pom\u00e1h\u00e1 k hubnut\u00ed?<\/p>\n\n\n\n<p>Ovoce a zelenina jsou bohat\u00e9 na d\u016fle\u017eit\u00e9 \u017eiviny, jako jsou vitam\u00edny, miner\u00e1ly, vl\u00e1knina a antioxidanty, ale co je skv\u011bl\u00e9, \u017ee<strong> v\u011bt\u0161ina zeleniny a n\u011bkter\u00e9 druhy ovoce maj\u00ed velmi n\u00edzk\u00fd obsah kalori\u00ed. <\/strong>To znamen\u00e1, \u017ee m\u016f\u017eeme j\u00edst velk\u00e9 mno\u017estv\u00ed ovoce a zeleniny bez toho, abychom p\u0159ib\u00edrali. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vlaknina_a_pocit_sytosti\"><\/span>Vl\u00e1knina a pocit sytosti<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Ovoce a zelenina maj\u00ed vysok\u00fd obsah vl\u00e1kniny. <strong>Pro\u010d je to skv\u011bl\u00e9 na hubnut\u00ed? <\/strong>Vl\u00e1knina zpomaluje tr\u00e1ven\u00ed a zvy\u0161uje pocit sytosti, co\u017e n\u00e1m m\u016f\u017ee pomoci sn\u00ed\u017eit celkov\u00fd p\u0159\u00edjem kalori\u00ed.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hydratace_a_hubnuti\"><\/span>Hydratace a hubnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Mnoho druh\u016f ovoce a zeleniny obsahuje <strong>tak\u00e9 velk\u00e9 mno\u017estv\u00ed vody, d\u00edky tomu se po konzumaci c\u00edt\u00edme mnohem pln\u011bj\u0161\u00ed ne\u017e p\u0159i konzumaci jin\u00fdch potravin. <\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-1-1024x683.jpg\" alt=\"Hubnut\u00ed p\u0159ed a po\" class=\"wp-image-473\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-1-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-1-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-1-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-1-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-1-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-1-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti-1.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=\"Soustredte_se_na_kvalitni_proteiny\"><\/span>Soust\u0159e\u010fte se na kvalitn\u00ed proteiny<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Kdy\u017e se rozhodneme shodit p\u00e1r kilogram\u016f, \u010dasto se zam\u011b\u0159\u00edme na omezen\u00ed kalori\u00ed a zv\u00fd\u0161en\u00ed fyzick\u00e9 aktivity. Jednou z kl\u00ed\u010dov\u00fdch slo\u017eek \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed, kter\u00e1 \u010dasto b\u00fdv\u00e1 opom\u00edjena, je dostate\u010dn\u00e1 konzumace protein\u016f.<\/p>\n\n\n\n<p>Proteiny jsou jednou ze<strong> t\u0159\u00ed hlavn\u00edch makro\u017eivin, spole\u010dn\u011b s tuky a sacharidy.<\/strong> Jsou z\u00e1kladn\u00ed stavebn\u00ed jednotkou t\u011bla a hraj\u00ed kl\u00ed\u010dovou roli v r\u016fzn\u00fdch fyziologick\u00fdch procesech, v\u010detn\u011b r\u016fstu a opravy tk\u00e1n\u00ed, produkce enzym\u016f a hormon\u016f a jsou d\u016fle\u017eit\u00e9 i pro na\u0161i imunitu. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_proteiny_pomahaji_pri_hubnuti\"><\/span>Jak proteiny pom\u00e1haj\u00ed p\u0159i hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Proteiny zvy\u0161uj\u00ed pocit sytosti. <strong>Studie ukazuj\u00ed, \u017ee diety bohat\u00e9 na proteiny vedou k men\u0161\u00edmu pocitu hladu a t\u00edm i k sn\u00ed\u017een\u00ed p\u0159\u00edjmu kalori\u00ed. <\/strong><\/p>\n\n\n\n<p>Dal\u0161\u00edm d\u016fvodem je, \u017ee proteiny mohou zv\u00fd\u0161it metabolickou rychlost. To je d\u00e1no t\u00edm, \u017ee tr\u00e1ven\u00ed protein\u016f vy\u017eaduje v\u00edce energie ne\u017e tr\u00e1ven\u00ed tuk\u016f nebo sacharid\u016f, co\u017e vede k vy\u0161\u0161\u00edmu spalov\u00e1n\u00ed kalori\u00ed.<\/p>\n\n\n\n<p><strong>Proteiny tak\u00e9 podporuj\u00ed r\u016fst a budov\u00e1n\u00ed svalov\u00e9 hmoty. To je d\u016fle\u017eit\u00e9, proto\u017ee svaly spaluj\u00ed v\u00edce kalori\u00ed ne\u017e tuk, co\u017e m\u016f\u017ee pomoci zv\u00fd\u0161it metabolickou rychlost a podpo\u0159it hubnut\u00ed. <\/strong><\/p>\n\n\n\n<p>Skv\u011bl\u00fdm <strong>zdrojem proteinu<\/strong> jsou ryby, tvaroh, ku\u0159ec\u00ed maso ale i lu\u0161t\u011bniny a o\u0159echy. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdrave_mlsani_a_nakupovani\"><\/span>Zdrav\u00e9 mls\u00e1n\u00ed a nakupov\u00e1n\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ob\u010das ka\u017ed\u00e9ho z n\u00e1s hon\u00ed mlsn\u00e1, tak si d\u00e1me n\u011bco dobr\u00e9ho, co m\u00e1me r\u00e1di. I v tomto p\u0159\u00edpad\u011b to m\u016f\u017eeme p\u0159izp\u016fsobit zdrav\u00e9mu \u017eivotn\u00edmu stylu. <strong>Sladkosti m\u016f\u017eete vym\u011bnit za o\u0159\u00ed\u0161ky nebo su\u0161en\u00e9 ovoce, kupovat kvalitn\u00ed vysokoprocentn\u00ed \u010dokol\u00e1du a p\u00e9ct<a href=\"https:\/\/www.ochutnejorech.cz\/blog\/recepty\/zdrave-dezerty\" target=\"_blank\" rel=\"noreferrer noopener\"> zdrav\u00e9 dezerty <\/a>bez cukru, kter\u00e9 m\u016f\u017eete osladit t\u0159eba \u010dekankov\u00fdm \u010di ag\u00e1vov\u00fdm sirupem nebo st\u00e9vi\u00ed. <\/strong><\/p>\n\n\n\n<p>Pamatujte taky na to, \u017ee kdy\u017e jdete na n\u00e1kup hladov\u00ed, nakoup\u00edte spoustu nezdrav\u00e9ho j\u00eddla nav\u00edc. Proto na n\u00e1kup cho\u010fte tehdy, kdy\u017e nem\u00e1te hlad.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_nehubnete_%E2%80%93_nejcastejsi_prekazky\"><\/span>Pro\u010d nehubnete \u2013 nej\u010dast\u011bj\u0161\u00ed p\u0159ek\u00e1\u017eky <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nicm\u00e9n\u011b, i kdy\u017e to zn\u00ed jednodu\u0161e, v praxi je hubnut\u00ed \u010dasto slo\u017eit\u011bj\u0161\u00ed. Existuj\u00ed r\u016fzn\u00e9 p\u0159ek\u00e1\u017eky, kter\u00e9 mohou <strong>zt\u00ed\u017eit hubnut\u00ed, v\u010detn\u011b genetick\u00fdch faktor\u016f, stresu, nedostatku \u010dasu, nebo jen prost\u00e9ho nedostatku motivace.<\/strong> \u010casto je to tak\u00e9 t\u00edm, \u017ee si zvol\u00edme drastickou dietu, kterou nelze dodr\u017eet.<\/p>\n\n\n\n<p>Podle <strong><a href=\"https:\/\/znojemsky.denik.cz\/zdravi\/obezitolog-martin-matoulek-hubnuti.html\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">obezitolog Martina Matoulka<\/a><\/strong> je pro lidi hubnut\u00ed nep\u0159irozen\u00e9. \u201eJe velk\u00fdm um\u011bn\u00edm nutri\u010dn\u00edch terapeut\u016f vytvo\u0159it pro hubnouc\u00edho \u010dlov\u011bka takovou dietu, aby nem\u011bl hlad a m\u011bl v&nbsp;j\u00eddeln\u00ed\u010dku zachovan\u00e9 chu\u0165ov\u00e9 preference, kter\u00e9 se nau\u010dil v&nbsp;d\u011btstv\u00ed, proto\u017ee v&nbsp;t\u00e9 dob\u011b se nejv\u00edc fixuj\u00ed. A&nbsp;k&nbsp;tomu, aby se dostal do negativn\u00ed energetick\u00e9 bilance, tedy v\u00edc energie mus\u00ed vyd\u00e1vat ne\u017e p\u0159ij\u00edmat, a dieta mu nesm\u00ed vadit,&#8220; tvrd\u00ed Matoulka. <\/p>\n\n\n\n<p><strong>TIP:<\/strong> <strong>Neda\u0159\u00ed se v\u00e1m zhubnout nebo naopak p\u0159ib\u00edr\u00e1te, i kdy\u017e j\u00edte m\u00e1lo?<\/strong> Mo\u017en\u00e1 jen nezn\u00e1te sv\u016fj optim\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem. S na\u0161\u00ed<a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-denniho-prijmu-kalorii\/\"><strong> kalkula\u010dkou denn\u00edho p\u0159\u00edjmu zdarma<\/strong><\/a> snadno zjist\u00edte, kolik kalori\u00ed va\u0161e t\u011blo opravdu pot\u0159ebuje.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_vybrat_%E2%80%9Enejlepsi%E2%80%9C_dietu_pro_vas\"><\/span>Jak vybrat \u201enejlep\u0161\u00ed&#8220; dietu pro v\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00edsto toho, abychom hledali univerz\u00e1ln\u00ed \u201enejlep\u0161\u00ed&#8220; dietu, je mo\u017en\u00e1 lep\u0161\u00ed se zeptat: &#8222;Jak\u00e1 je pro m\u011b nejlep\u0161\u00ed dieta?&#8220;<\/p>\n\n\n\n<p>Chcete -li si vytvo\u0159it <strong>funk\u010dn\u00ed pl\u00e1n stravov\u00e1n\u00ed a pohybu<\/strong>, nesta\u010d\u00ed jen odhadovat. <strong>Pot\u0159ebujete zn\u00e1t sv\u00e9 t\u011blo<\/strong>. <a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bazalniho-metabolismu\/\"><strong>BMR kalkula\u010dka<\/strong><\/a><strong> v\u00e1m d\u00e1 konkr\u00e9tn\u00ed \u010d\u00edslo, kter\u00e9 v\u00e1s nasm\u011b\u0159uje, jeliko\u017e d\u00edky kalkula\u010dce baz\u00e1ln\u00edho metabolismu zjist\u00edte, kolik energie va\u0161e t\u011blo pot\u0159ebuje, aby fungovalo. <\/strong>D\u00edky tom use vyhnete \u010dast\u00fdm chyb\u00e1m a uvid\u00edte v\u00fdsledky, kter\u00e9 d\u00e1vaj\u00ed smysl.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dieta_by_mela_byt_udrzitelna\"><\/span>Dieta by m\u011bla b\u00fdt udr\u017eiteln\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Prvn\u00edm faktorem, kter\u00fd byste m\u011bli p\u0159i v\u00fdb\u011bru diety zv\u00e1\u017eit, je, zda je udr\u017eiteln\u00e1. M\u011bli byste si vybrat dietu, p\u0159i n\u00ed\u017e budete j\u00edst zdrav\u00e1 j\u00eddla, kter\u00e1 v\u00e1m chutnaj\u00ed, m\u00e1te z nich dostate\u010dn\u011b energie a neomezuj\u00ed v\u00e1s v \u017eivot\u011b. <\/p>\n\n\n\n<p>Hodn\u011b lidem vyhovuje nap\u0159\u00edklad<strong><a href=\"https:\/\/bezdiety.blog\/co-je-to-ketodieta\/\" data-type=\"post\" data-id=\"390\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> ketodieta<\/a><\/strong>, kter\u00e1 je zalo\u017een\u00e1 na omezov\u00e1n\u00ed sacharid\u016f. Pokud ale za\u010d\u00edn\u00e1te, doporu\u010duje se nejprve j\u00edt p\u0159es <strong><a href=\"https:\/\/bezdiety.blog\/nizkosacharidova-dieta\/\" data-type=\"post\" data-id=\"343\" target=\"_blank\" rel=\"noopener\">n\u00edzkosacharidovou dietou<\/a><\/strong>, kter\u00e1 nen\u00ed tak drastick\u00e1. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dieta_by_mela_odpovidat_vasemu_zivotnimu_stylu\"><\/span>Dieta by m\u011bla odpov\u00eddat va\u0161emu \u017eivotn\u00edmu stylu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Je tak\u00e9 d\u016fle\u017eit\u00e9 zv\u00e1\u017eit, jak dieta zapad\u00e1 do va\u0161eho \u017eivotn\u00edho stylu. Mus\u00edte si <strong><a href=\"https:\/\/bezdiety.blog\/nejucinnejsi-diety\/\" target=\"_blank\" rel=\"noopener\">vybrat dietu<\/a><\/strong>, kter\u00e1 se hod\u00ed k va\u0161emu \u017eivotn\u00edmu stylu a preferenc\u00edm. <\/p>\n\n\n\n<p>Nem\u00e1 smysl vybrat si dietu, kterou nebudete schopni dodr\u017eovat. Jak uvedl <strong><a href=\"https:\/\/radiozurnal.rozhlas.cz\/obezitolog-nove-navyky-musi-byt-tak-efektivni-ze-je-nevnimame-jako-navyky-8400620\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Martin Cvrkal, psychoterapeut a obezitolog<\/a><\/strong>: &#8222;Nov\u00e9 n\u00e1vyky mus\u00ed b\u00fdt tak efektivn\u00ed, \u017ee je nevn\u00edm\u00e1me jako n\u00e1vyky. Hubnut\u00ed je o&nbsp;hlav\u011b.&#8220;<\/p>\n\n\n\n<p><strong>Tip: Jak\u00e9 existuj\u00ed diety? P\u0159e\u010dt\u011bte si \u010dl\u00e1nek o <a href=\"https:\/\/bezdiety.blog\/nejucinnejsi-diety\/\" target=\"_blank\" rel=\"noopener\">10 nej\u00fa\u010dinn\u011bj\u0161\u00edch diet\u00e1ch na sv\u011bt\u011b.<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaver_Existuje_nejlepsi_dieta_na_hubnuti\"><\/span>Z\u00e1v\u011br: Existuje nejlep\u0161\u00ed dieta na hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podle odborn\u00edk\u016f neexistuje univerz\u00e1ln\u00ed \u201enejlep\u0161\u00ed&#8220; dieta pro hubnut\u00ed. <strong>Nejd\u016fle\u017eit\u011bj\u0161\u00ed je naj\u00edt dietu, kter\u00e1 je pro v\u00e1s udr\u017eiteln\u00e1 a kterou zvl\u00e1dnete dodr\u017eovat dlouhodob\u011b.<\/strong> Tak\u017ee m\u00edsto toho, abyste hledali tu \u201enejlep\u0161\u00ed&#8220; dietu, zkuste hledat tu, kter\u00e1 je pro v\u00e1s nejudr\u017eiteln\u011bj\u0161\u00ed. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FAQ_%E2%80%93_Casto_kladene_otazky\"><\/span>FAQ \u2013 \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-1687977601651\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Existuje_nejlepsi_dieta_na_hubnuti\"><\/span><strong>Existuje nejlep\u0161\u00ed dieta na hubnut\u00ed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Podle odborn\u00edk\u016f neexistuje univerz\u00e1ln\u00ed &#8222;nejlep\u0161\u00ed&#8220; dieta pro hubnut\u00ed. Nejlep\u0161\u00ed je ta, kter\u00e1 v\u00e1m bude vyhovovat.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687977618309\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jakou_roli_hraje_cviceni_pri_hubnuti\"><\/span>Jakou roli hraje cvi\u010den\u00ed p\u0159i hubnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Cvi\u010den\u00ed posiluje \u00fa\u010dinky jak\u00e9koliv diety. Doporu\u010dujeme proto za\u0159adit alespo\u0148 n\u011bjak\u00fd pohyb, kdy\u017e se sna\u017e\u00edte zhubnout. Posta\u010d\u00ed i oby\u010dejn\u00e1 ch\u016fze. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687977637972\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_si_vybrat_tu_nejlepsi_dietu\"><\/span><strong>Jak<\/strong> si vybrat tu nejlep\u0161\u00ed dietu?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Vyberte si dietu podle toho, co r\u00e1di j\u00edte, pokud m\u00e1te r\u00e1di maso a tuky, mo\u017en\u00e1 pro v\u00e1s bude nejlep\u0161\u00ed <strong><a href=\"https:\/\/bezdiety.blog\/co-je-to-ketodieta\/\" data-type=\"post\" data-id=\"390\" target=\"_blank\" rel=\"noopener\">ketodieta<\/a><\/strong>. Pokud m\u00e1te r\u00e1di zeleninu a ryby, zkuste se pod\u00edvat na st\u0159edomo\u0159skou dietu. <\/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>Purnell, J. Calories or content: what is the best weight-loss diet?.&nbsp;<em>Nat Rev Endocrinol<\/em>&nbsp;<strong>5<\/strong>, 419\u2013420 (2009). https:\/\/doi.org\/10.1038\/nrendo.2009.145<\/p>\n\n\n\n<p>JOHNSTON, Bradley C., et al. Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis.&nbsp;<em>Jama<\/em>, 2014, 312.9: 923-933.<\/p>\n\n\n\n<p>POWELL-WILEY, Tiffany M., et al. Obesity and cardiovascular disease: a scientific statement from the American Heart Association.&nbsp;<em>Circulation<\/em>, 2021, 143.21: e984-e1010.<\/p>\n\n\n\n<p>SACKS, Frank M., et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates.&nbsp;<em>New England Journal of Medicine<\/em>, 2009, 360.9: 859-873.<\/p>\n\n\n\n<p><a href=\"https:\/\/app.freelo.io\/front\/task\/edit\/?f=worker&amp;tid=9186567\" target=\"_blank\" rel=\"noopener\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#x2705; Najlep\u0161ia di\u00e9ta na chudnutie \u2013 existuje v\u00f4bec? &#x2705; \u010co hovoria odborn\u00edci? &#x2705; Ako efekt\u00edvne chudn\u00fa\u0165 bez JOJO efektu?<\/p>\n","protected":false},"author":6,"featured_media":470,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[36,48],"tags":[],"class_list":{"0":"post-796","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ako-schudnut","8":"category-zdrava-vyziva-sk"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/nejlepsi-dieta-na-hubnuti.jpg","author_info":{"display_name":"Tereza Suchanov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/tereza\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/796","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\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=796"}],"version-history":[{"count":12,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/796\/revisions"}],"predecessor-version":[{"id":4825,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/796\/revisions\/4825"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/470"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}