{"id":1040,"date":"2024-04-23T12:44:49","date_gmt":"2024-04-23T12:44:49","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=1040"},"modified":"2025-08-04T09:26:08","modified_gmt":"2025-08-04T09:26:08","slug":"kaloricky-deficit-co-to-je-a-ako-ho-vypocitat-staci-na-chudnutie-samotny-kaloricky-deficit","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/kaloricky-deficit-co-to-je-a-ako-ho-vypocitat-staci-na-chudnutie-samotny-kaloricky-deficit\/","title":{"rendered":"Kalorick\u00fd deficit &#8211; \u010do to je a ako ho vypo\u010d\u00edta\u0165? Sta\u010d\u00ed na chudnutie samotn\u00fd kalorick\u00fd deficit?"},"content":{"rendered":"<p><strong>Kalorick\u00fd deficit je zalo\u017een\u00fd na spotrebe men\u0161ieho mno\u017estva kal\u00f3ri\u00ed v porovnan\u00ed s t\u00fdm, \u010do sp\u00e1lite po\u010das d\u0148a. M\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 schudn\u00fa\u0165 a zn\u00ed\u017ei\u0165 riziko jojo efektu, ako aj udr\u017ea\u0165 si hmotnos\u0165. U n\u00e1s sa dozviete, \u010do je to kalorick\u00fd deficit, ako ho vypo\u010d\u00edta\u0165 a \u010di naozaj sta\u010d\u00ed na chudnutie.<\/strong><\/p>\n<h2>Kalorick\u00fd deficit &#8211; \u010do to je a ako funguje?<\/h2>\n<p><strong>Kalorick\u00fd deficit, inak zn\u00e1my ako energetick\u00fd deficit alebo z\u00e1porn\u00e1 kalorick\u00e1 bilancia<\/strong> je stav, ke\u010f telu dod\u00e1vate menej kal\u00f3ri\u00ed v porovnan\u00ed s t\u00fdm, ko\u013eko ich spotrebuje na ka\u017edodenn\u00e9 fungovanie a fyzick\u00fa aktivitu. Ke\u010f za\u010dnete jes\u0165 menej kal\u00f3ri\u00ed, telo si vezme predt\u00fdm ulo\u017een\u00e9 kal\u00f3rie, aby z\u00edskalo primeran\u00fa hladinu energie. Pri dlhodobom udr\u017eiavan\u00ed tohto stavu chudnete. Naopak, ak budete telu systematicky dod\u00e1va\u0165 viac kal\u00f3ri\u00ed, ako potrebuje na podporu \u017eivotne d\u00f4le\u017eit\u00fdch funkci\u00ed, va\u0161a hmotnos\u0165 sa zv\u00fd\u0161i. Tento stav sa naz\u00fdva <strong>kalorick\u00fd nadbytok<\/strong>.<\/p>\n<p>Ak chcete dosiahnu\u0165 kalorick\u00fd deficit, mus\u00edte bu\u010f zmeni\u0165 svoj jed\u00e1lni\u010dek (kontrolova\u0165, \u010do jete a v akom mno\u017estve), alebo pravidelne cvi\u010di\u0165. Najlep\u0161\u00edm sp\u00f4sobom, ako skombinova\u0165 oboje, je zn\u00ed\u017ei\u0165 svoju hmotnos\u0165 na po\u017eadovan\u00fa hranicu zdrav\u00fdm sp\u00f4sobom.<\/p>\n<h2>Ako vypo\u010d\u00edtate kalorick\u00fd deficit?<\/h2>\n<p>Predt\u00fdm, ako prejdeme k v\u00fdpo\u010dtu kalorick\u00e9ho deficitu, je vhodn\u00e9 obozn\u00e1mi\u0165 sa s dvoma k\u013e\u00fa\u010dov\u00fdmi pojmami <strong>PPM (baz\u00e1lny metabolizmus) a CPM (celkov\u00fd metabolizmus)<\/strong>, ktor\u00e9 s\u00fa potrebn\u00e9 na ur\u010denie v\u00e1\u0161ho kalorick\u00e9ho deficitu.<\/p>\n<h3>PPM (prim\u00e1rny percentu\u00e1lny metabolizmus)<\/h3>\n<p style=\"text-align: start;\">PPM ur\u010duje denn\u00fa kalorick\u00fa potrebu organizmu, ktor\u00e1 je potrebn\u00e1 na udr\u017eanie z\u00e1kladn\u00fdch \u017eivotn\u00fdch funkci\u00ed (krvn\u00fd obeh, d\u00fdchanie, srdcov\u00e1 frekvencia at\u010f.). Na v\u00fdpo\u010det PPM m\u00f4\u017eete pou\u017ei\u0165 jednu z nasleduj\u00facich met\u00f3d:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>Mifflinova met\u00f3da<\/strong><\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Mu\u017esk\u00fd vzor:<\/p>\n<p style=\"text-align: start;\"><strong>PPM = (10 x telesn\u00e1 hmotnos\u0165 v kg) + (6,25 x v\u00fd\u0161ka v cm) &#8211; (5 x vek v rokoch) + 5<\/strong><\/p>\n<p style=\"text-align: start;\">Model pre \u017eeny:<\/p>\n<p style=\"text-align: start;\"><strong>PPM = (10 x telesn\u00e1 hmotnos\u0165 v kg) + (6,25 x v\u00fd\u0161ka v cm) &#8211; (5 x vek v rokoch) &#8211; 161<\/strong><\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>Harrisova-Benediktova met\u00f3da<\/strong><\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Mu\u017esk\u00fd vzor:<\/p>\n<p style=\"text-align: start;\"><strong>PPM = 66,5 + (13,75 x telesn\u00e1 hmotnos\u0165 v kg) + (5 x v\u00fd\u0161ka v cm) &#8211; (6,775 x vek)<\/strong><\/p>\n<p style=\"text-align: start;\">Model pre \u017eeny:<\/p>\n<p style=\"text-align: start;\"><strong>PPM = 655,1 + (9,563 x telesn\u00e1 hmotnos\u0165 v kg) + (1,85 x v\u00fd\u0161ka v cm) &#8211; (4,676 x vek)<\/strong><\/p>\n<h3>CPM (celkov\u00fd metabolizmus)<\/h3>\n<p style=\"text-align: start;\">Celkov\u00fd metabolizmus (hodnota pre udr\u017eanie kon\u0161tantnej hmotnosti) sa sklad\u00e1 z PPM a faktora fyzickej aktivity (PAL), ktor\u00fd s\u00favis\u00ed so \u017eivotn\u00fdm \u0161t\u00fdlom:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">1,2 &#8211; \u017eiadna fyzick\u00e1 aktivita (pacient le\u017e\u00ed);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">1,3 &#8211; sedav\u00fd sp\u00f4sob \u017eivota;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">1.4 &#8211; n\u00edzka fyzick\u00e1 aktivita (1-2 kr\u00e1t t\u00fd\u017edenne),<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">1,6 &#8211; mierna fyzick\u00e1 aktivita (sedav\u00e9 zamestnanie, 3-4 tr\u00e9ningy\/t\u00fd\u017ede\u0148);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">1,75 &#8211; pravideln\u00e1 fyzick\u00e1 aktivita,<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">2 &#8211; ve\u013emi vysok\u00e1 fyzick\u00e1 aktivita,<\/p>\n<\/li>\n<li>\n<p style=\"text-align: start;\">2.2-2.4 &#8211; s\u00fa\u0165a\u017en\u00fd \u0161port alebo tvrd\u00e1 pr\u00e1ca a pravideln\u00e1 fyzick\u00e1 aktivita.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Na v\u00fdpo\u010det celkov\u00e9ho metabolizmu pou\u017eite vzorec:<\/p>\n<p style=\"text-align: center;\"><strong>CPM = PPM X PAL<\/strong><\/p>\n<h2>Kalorick\u00fd deficit &#8211; ak\u00fd by mal by\u0165?<\/h2>\n<p>Za zdrav\u00fd energetick\u00fd deficit sa pova\u017euje hodnota<strong> 300-500 kcal denne<\/strong>. T\u00fdmto sp\u00f4sobom m\u00f4\u017eete strati\u0165 <strong>0,5-1 kg za t\u00fd\u017ede\u0148<\/strong>. Iste, pre mnoh\u00fdch neznie chudnutie tak\u00e9ho mal\u00e9ho mno\u017estva v\u00e1hy povzbudzuj\u00faco, ale je potrebn\u00e9 si uvedomi\u0165, \u017ee \u010d\u00edm pomal\u0161ie budete chudn\u00fa\u0165, t\u00fdm \u013eah\u0161ie sa v\u00e1m bude udr\u017eiava\u0165 v\u00e1ha, ke\u010f dosiahnete svoju vysn\u00edvan\u00fa \u00farove\u0148, \u010d\u00edm sa zn\u00ed\u017ei riziko <strong>jojo efekt<\/strong>. Je potrebn\u00e9 spomen\u00fa\u0165, \u017ee \u010d\u00edm vy\u0161\u0161ia je va\u0161a po\u010diato\u010dn\u00e1 hmotnos\u0165 a \u010d\u00edm viac hmotnosti mus\u00edte zhodi\u0165, t\u00fdm vy\u0161\u0161\u00ed m\u00f4\u017ee by\u0165 v\u00e1\u0161 energetick\u00fd deficit a naopak..<strong> U ob\u00e9znych \u013eud\u00ed m\u00f4\u017ee by\u0165 kalorick\u00fd deficit a\u017e 1000 kcal.<\/strong>\u00a0Je u\u017eito\u010dn\u00e9 pou\u017e\u00edva\u0165 hotov\u00e9 <strong>online kalkula\u010dky kalorick\u00e9ho deficitu<\/strong>, ktor\u00e9 vy\u017eaduj\u00fa vek, v\u00fd\u0161ku, hmotnos\u0165, pohlavie a \u00farove\u0148 fyzickej aktivity.<\/p>\n<p>D\u00f4le\u017eit\u00e9: <strong>kalorick\u00fd deficit by nemal by\u0165 ni\u017e\u0161\u00ed ako hodnota PPM<\/strong>!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/02\/gdi-63f3882a6fdee.png\" alt=\"Osoba nos\u00ed \u0161portov\u00fd top pri konzum\u00e1cii \u0161al\u00e1tu v modernom prostred\u00ed\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Sta\u010d\u00ed na schudnutie len kalorick\u00fd deficit?<\/h2>\n<p>Pri udr\u017eiavan\u00ed energetick\u00e9ho deficitu na \u00farovni 500 kcal\/de\u0148 sa m\u00f4\u017ee sta\u0165, \u017ee po\u010das prv\u00fdch 1-2 t\u00fd\u017ed\u0148ov nezaznamen\u00e1te \u00fabytok hmotnosti. Aj ke\u010f v\u00e1ha bude ukazova\u0165 menej, bude to sp\u00f4soben\u00e9 najm\u00e4 \u00fabytkom vody, nie tuku. Oplat\u00ed sa trpezlivo po\u010dka\u0165 a da\u0165 telu \u010das, aby sa prisp\u00f4sobilo novej situ\u00e1cii. Okrem toho existuje mnoho faktorov, ktor\u00e9 m\u00f4\u017eu br\u00e1ni\u0165 \u00fabytku hmotnosti, ako napr:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pr\u00edli\u0161 m\u00e1lo sp\u00e1nku a zl\u00e1 kvalita sp\u00e1nku;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">dlhodob\u00fd stres;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">u\u017e\u00edvan\u00e9 lieky (antikoncep\u010dn\u00e9 tabletky, inzul\u00edn, antidepres\u00edva at\u010f.);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">menopauza;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">syndr\u00f3m polycystick\u00fdch vaje\u010dn\u00edkov (PCOS);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">ve\u013emi n\u00edzkokalorick\u00e1 strava (menej ako 1200 kcal).<\/p>\n<\/li>\n<\/ul>\n<p>Ak teda dodr\u017eiavate di\u00e9tu a cvi\u010d\u00edte a v\u00e1ha sa nezmen\u0161uje, je vhodn\u00e9 poradi\u0165 sa s dietol\u00f3gom alebo lek\u00e1rom a urobi\u0165 si z\u00e1kladn\u00e9 krvn\u00e9 testy.<\/p>\n<p>\u010eal\u0161ou mo\u017enos\u0165ou m\u00f4\u017ee by\u0165 aj snaha o stanovenie kalorick\u00e9ho deficitu 200-300 kcal\/de\u0148 a zaradenie v\u00e4\u010d\u0161ej fyzickej aktivity. Pred za\u010dat\u00edm cvi\u010denia s vysokou intenzitou sa nezabudnite poradi\u0165 so svoj\u00edm lek\u00e1rom, najm\u00e4 ak m\u00e1te nadv\u00e1hu alebo in\u00e9 zdravotn\u00e9 \u0165a\u017ekosti.<\/p>\n<p>Pred pou\u017eit\u00edm kalorick\u00e9ho deficitu na chudnutie sa treba zamera\u0165 aj na dve veci:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><a href=\"https:\/\/sportano.sk\/sport\/doplnky-stravy-a-vyziva\" target=\"_blank\" rel=\"noopener\">dostatok bielkov\u00edn v strave<\/a> &#8211; ak zn\u00ed\u017eite mno\u017estvo bielkov\u00edn v strave, bude pre v\u00e1s \u0165a\u017e\u0161ie udr\u017ea\u0165 si svalov\u00fa hmotu, ktor\u00e1 je nevyhnutn\u00e1 na udr\u017eanie dobrej r\u00fdchlosti metabolizmu. Nezab\u00fadajte, \u017ee va\u0161e telo je schopn\u00e9 premeni\u0165 potravu na energiu prostredn\u00edctvom metabolizmu. \u010c\u00edm menej svalov budete ma\u0165, t\u00fdm pomal\u0161ie budete spa\u013eova\u0165 kal\u00f3rie a tie sa nakoniec ulo\u017eia ako tuk, \u010do je kontraprodukt\u00edvne. Va\u0161e telo prejde do re\u017eimu hladovania, \u010do sp\u00f4sob\u00ed, \u017ee namiesto vyu\u017e\u00edvania tukov\u00fdch z\u00e1sob za\u010dne spa\u013eova\u0165 svaly;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">nezni\u017eova\u0165 pr\u00edli\u0161 ve\u013ea kal\u00f3ri\u00ed &#8211; to m\u00f4\u017ee vies\u0165 k striedaniu obdob\u00ed nedostato\u010dn\u00e9ho a nadmern\u00e9ho jedenia. To je \u013eahk\u00e1 cesta k jojo efektu, ktor\u00fd vedie k st\u00e1le v\u00e4\u010d\u0161iemu n\u00e1rastu hmotnosti. Za\u010dnite zni\u017eovan\u00edm mal\u00e9ho mno\u017estva kal\u00f3ri\u00ed a sledujte svoje telo. Vyhnite sa hladu.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/02\/gdi-63f3882be9624.png\" alt=\"Osoba cvi\u010d\u00ed v posil\u0148ovni v \u0161portov\u00fdch tenisk\u00e1ch s v\u00fdraznou podr\u00e1\u017ekou\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Pr\u00edli\u0161 ve\u013ek\u00fd kalorick\u00fd deficit &#8211; ak\u00e9 s\u00fa rizik\u00e1?<\/h2>\n<p>Logicky plat\u00ed, \u017ee \u010d\u00edm vy\u0161\u0161\u00ed kalorick\u00fd deficit dosiahnete, t\u00fdm lep\u0161ie v\u00fdsledky pri chudnut\u00ed m\u00f4\u017eete o\u010dak\u00e1va\u0165. Takto to v\u0161ak nefunguje. Pou\u017eite <strong>pr\u00edli\u0161 ve\u013ek\u00fd energetick\u00fd deficit <\/strong>m\u00f4\u017ee ma\u0165 na telo mnoho negat\u00edvnych ved\u013eaj\u0161\u00edch \u00fa\u010dinkov:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">chronick\u00e1 \u00fanava;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">nevo\u013enos\u0165;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">dehydrat\u00e1cia;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">z\u00e1pcha;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">bolesti hlavy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u00fabytok svalovej a kostnej hmoty;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">ni\u017e\u0161ia odolnos\u0165 vo\u010di infekci\u00e1m a prechladnutiu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">vypad\u00e1vanie vlasov, l\u00e1mav\u00e9 nechty, zhor\u0161enie stavu poko\u017eky;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">podr\u00e1\u017edenie;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">kol\u00edsanie n\u00e1lad alebo spr\u00e1vania;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">poruchy koncentr\u00e1cie;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">probl\u00e9my s pam\u00e4\u0165ou;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u0165a\u017ekosti so sp\u00e1nkom;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">spomalenie metabolizmu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pocit chladu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zmeny hormon\u00e1lnej rovnov\u00e1hy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">nedostatok \u017eiv\u00edn;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">vymiznutie men\u0161tru\u00e1cie u \u017eien;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zn\u00ed\u017eenie libida;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">probl\u00e9my s plodnos\u0165ou;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">v\u00e4\u010d\u0161ie riziko vzniku \u017el\u010dov\u00fdch kame\u0148ov.<\/p>\n<\/li>\n<\/ul>\n<p>Ak m\u00e1te cukrovku 2. typu, trp\u00edte hypertenziou alebo hypotenziou, m\u00e1te probl\u00e9my s obli\u010dkami, pred zalo\u017een\u00edm <strong>negat\u00edvna kalorick\u00e1 di\u00e9ta<\/strong>, poradi\u0165 sa s lek\u00e1rom alebo dietol\u00f3gom.<\/p>\n<h2>Ako schudn\u00fa\u0165 pri kalorickom deficite?<\/h2>\n<p>Tu je nieko\u013eko tipov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu \u00faspe\u0161ne zhodi\u0165 nadbyto\u010dn\u00e9 kilogramy dodr\u017eiavan\u00edm kalorick\u00e9ho deficitu:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zosta\u0148te dobre hydratovan\u00ed &#8211; niekedy pocit hladu v\u00f4bec nes\u00favis\u00ed s jedlom. Je to sp\u00f4sob, ak\u00fdm telo signalizuje sm\u00e4d. T\u00fdm, \u017ee si zabezpe\u010d\u00edte dostatok vody, podpor\u00edte aj svoje telo pri adapt\u00e1cii na nov\u00fa situ\u00e1ciu. Viac inform\u00e1ci\u00ed n\u00e1jdete v na\u0161om sprievodcovi: <a href=\"https:\/\/sportano.sk\/blog\/spravna-hydratacia-tela-co-dava-a-ako-ju-zlepsit-normy-a-pravidla-hydratacie-tela-u-dospelych-a-sportovcov\/\" target=\"_blank\" rel=\"noopener\"><u>Spr\u00e1vna hydrat\u00e1cia tela<\/u><\/a>;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Jedzte bielkoviny &#8211; spr\u00e1vne mno\u017estvo bielkov\u00edn v strave v\u00e1m dod\u00e1 pocit s\u00fdtosti. Okrem toho, ako sme u\u017e spomenuli, s\u00fa potrebn\u00e9 aj na udr\u017eanie dostato\u010dnej svalovej hmoty, a teda na udr\u017eanie zdrav\u00e9ho metabolizmu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">jes\u0165 ovocie a zeleninu &#8211; okrem in\u00e9ho: v\u010faka vysok\u00e9mu obsahu vl\u00e1kniny a vody sa po nich r\u00fdchlo zas\u00fdtite.;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">jes\u0165 celozrnn\u00e9 obilniny, semen\u00e1 a orechy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">starostlivo pl\u00e1nova\u0165 jedl\u00e1;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pripravi\u0165 men\u0161ie porcie;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">vyh\u00fdbajte sa ob\u010derstveniu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">systematicky praktizova\u0165;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">spolupracova\u0165 s odborn\u00edkom na v\u00fd\u017eivu.<\/p>\n<\/li>\n<\/ul>\n<p>Stanovenie kalorick\u00e9ho deficitu je jedn\u00fdm zo z\u00e1kladn\u00fdch faktorov, ke\u010f chcete alebo potrebujete schudn\u00fa\u0165. Vytvorenie z\u00e1pornej kalorickej bilancie by malo by\u0165 sprev\u00e1dzan\u00e9 vyv\u00e1\u017eenou stravou a fyzickou aktivitou. Vyberajte si stravu bohat\u00fa na v\u00fdrobky s n\u00edzkou kalorickou hustotou (n\u00edzky po\u010det kal\u00f3ri\u00ed\/100 g), ale s vysok\u00fdmi v\u00fd\u017eivov\u00fdmi hodnotami, a obmedzte vysoko spracovan\u00e9 potraviny (r\u00fdchle ob\u010derstvenie, sladk\u00e9 n\u00e1poje, ovocn\u00e9 jogurty, sladkosti at\u010f.). Zabezpe\u010dte si pravideln\u00fd pohyb &#8211; zamerajte sa na r\u00f4zne outdoorov\u00e9 aktivity (beh, bicyklovanie at\u010f.), silov\u00fd tr\u00e9ning (zn\u00ed\u017ei riziko straty svalovej hmoty) a aer\u00f3bny tr\u00e9ning. Sna\u017ete sa udr\u017eiava\u0165 kalorick\u00fd deficit na primeranej \u00farovni (\u00fabytok hmotnosti maxim\u00e1lne 1 kg\/t\u00fd\u017ede\u0148), aby ste sa vyhli mo\u017en\u00fdm zdravotn\u00fdm probl\u00e9mom s\u00favisiacim okrem in\u00e9ho s nedostatkom: spr\u00e1vneho mno\u017estva \u017eiv\u00edn. A e\u0161te jedna d\u00f4le\u017eit\u00e1 pozn\u00e1mka &#8211; fyzick\u00e1 aktivita predstavuje dodato\u010dn\u00fd energetick\u00fd v\u00fddaj, ktor\u00fd sa prejav\u00ed na va\u0161om PAL faktore, a nie to, \u017ee budete m\u00f4c\u0165 zjes\u0165 za de\u0148 o to\u013eko viac kal\u00f3ri\u00ed, ko\u013eko ste sp\u00e1lili po\u010das tr\u00e9ningu. Ak chcete schudn\u00fa\u0165, mus\u00edte telu doda\u0165 menej kal\u00f3ri\u00ed, ako potrebuje, aby za\u010dalo \u010derpa\u0165 energiu z ulo\u017een\u00fdch kal\u00f3ri\u00ed.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kalorick\u00fd deficit je zalo\u017een\u00fd na spotrebe men\u0161ieho mno\u017estva kal\u00f3ri\u00ed v porovnan\u00ed s t\u00fdm, \u010do sp\u00e1lite po\u010das d\u0148a. M\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 schudn\u00fa\u0165 a zn\u00ed\u017ei\u0165 riziko jojo efektu, ako aj udr\u017ea\u0165 si hmotnos\u0165. U n\u00e1s sa dozviete, \u010do je to kalorick\u00fd deficit, ako ho vypo\u010d\u00edta\u0165 a \u010di naozaj sta\u010d\u00ed na chudnutie. Kalorick\u00fd deficit &#8211; \u010do to je [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1047,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-1040","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-doplnky-stravy-a-vyziva"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kalorick\u00fd deficit - \u010do to je a ako ho vypo\u010d\u00edta\u0165? Sta\u010d\u00ed na chudnutie samotn\u00fd kalorick\u00fd deficit? - sportano.sk<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.sk\/blog\/kaloricky-deficit-co-to-je-a-ako-ho-vypocitat-staci-na-chudnutie-samotny-kaloricky-deficit\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kalorick\u00fd deficit - \u010do to je a ako ho vypo\u010d\u00edta\u0165? Sta\u010d\u00ed na chudnutie samotn\u00fd kalorick\u00fd deficit? - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Kalorick\u00fd deficit je zalo\u017een\u00fd na spotrebe men\u0161ieho mno\u017estva kal\u00f3ri\u00ed v porovnan\u00ed s t\u00fdm, \u010do sp\u00e1lite po\u010das d\u0148a. M\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 schudn\u00fa\u0165 a zn\u00ed\u017ei\u0165 riziko jojo efektu, ako aj udr\u017ea\u0165 si hmotnos\u0165. U n\u00e1s sa dozviete, \u010do je to kalorick\u00fd deficit, ako ho vypo\u010d\u00edta\u0165 a \u010di naozaj sta\u010d\u00ed na chudnutie. 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Sta\u010d\u00ed na chudnutie samotn\u00fd kalorick\u00fd deficit? - sportano.sk","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.sk\/blog\/kaloricky-deficit-co-to-je-a-ako-ho-vypocitat-staci-na-chudnutie-samotny-kaloricky-deficit\/","og_locale":"sk_SK","og_type":"article","og_title":"Kalorick\u00fd deficit - \u010do to je a ako ho vypo\u010d\u00edta\u0165? Sta\u010d\u00ed na chudnutie samotn\u00fd kalorick\u00fd deficit? - sportano.sk","og_description":"Kalorick\u00fd deficit je zalo\u017een\u00fd na spotrebe men\u0161ieho mno\u017estva kal\u00f3ri\u00ed v porovnan\u00ed s t\u00fdm, \u010do sp\u00e1lite po\u010das d\u0148a. M\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 schudn\u00fa\u0165 a zn\u00ed\u017ei\u0165 riziko jojo efektu, ako aj udr\u017ea\u0165 si hmotnos\u0165. U n\u00e1s sa dozviete, \u010do je to kalorick\u00fd deficit, ako ho vypo\u010d\u00edta\u0165 a \u010di naozaj sta\u010d\u00ed na chudnutie. Kalorick\u00fd deficit &#8211; \u010do to je [&hellip;]","og_url":"https:\/\/sportano.sk\/blog\/kaloricky-deficit-co-to-je-a-ako-ho-vypocitat-staci-na-chudnutie-samotny-kaloricky-deficit\/","og_site_name":"sportano.sk","article_published_time":"2024-04-23T12:44:49+00:00","article_modified_time":"2025-08-04T09:26:08+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/gdi-63f3882d78d87.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Autor":"Sylwia Stwora-Petela","Predpokladan\u00fd \u010das \u010d\u00edtania":"8 min\u00fat"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.sk\/blog\/kaloricky-deficit-co-to-je-a-ako-ho-vypocitat-staci-na-chudnutie-samotny-kaloricky-deficit\/#article","isPartOf":{"@id":"https:\/\/sportano.sk\/blog\/kaloricky-deficit-co-to-je-a-ako-ho-vypocitat-staci-na-chudnutie-samotny-kaloricky-deficit\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9"},"headline":"Kalorick\u00fd deficit &#8211; \u010do to je a ako ho vypo\u010d\u00edta\u0165? 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