Domů Tělo & Zdraví Hubnutí 7 způsobů, jak zhubnout, aniž byste se vzdali alkoholu Zatím bez hodnocení.

7 způsobů, jak zhubnout, aniž byste se vzdali alkoholu Zatím bez hodnocení.

551

7 způsobů, jak zhubnout, aniž byste se vzdali alkoholu

Zde je seznam sedmi účinných způsobů, jak zhubnout a přitom si uchovat svou občasnou konzumaci alkoholu.

  1. Plánování jídel – Připravujte si zdravá jídla dopředu a dávejte si pozor na příjem kalorií při pití alkoholu.
  2. Výběr nízkokalorických nápojů – Mezi alkoholickými nápoji preferujte ty s menším obsahem cukru a nižším energetickým obsahem.
  3. Redukce velikosti porcí – Snažte se o snížení množství jídla, které konzumujete současně s alkoholem.
  4. Zvýšení fyzické aktivity – Pravidelný pohyb a cvičení pomáhají spalovat kalorie a udržovat optimální hmotnost.
  5. Budování svalové hmoty – Trénink s váhami nebo jinými cvičeními na posilování pomáhá spalovat kalorie i v době odpočinku.
  6. Správný výběr příloh – Vyberte si přílohy s vysokým obsahem vlákniny a nízkým obsahem tuků, které mohou pomoci udržet vás déle nasycenými.
  7. Monitoring spotřeby alkoholu – Dbejte na to, abyste si byli vědomi množství konzumovaného alkoholu a udržovali rozumné limity.

Sledováním těchto způsobů můžete dosáhnout svých cílů hubnutí, aniž byste se museli vzdát svého občasného pití alkoholu.

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

 

Boj může být až příliš reálný, když se snažíte zhubnout, ale nechcete se vzdát svého pátečního martini s děvčaty nebo své oblíbené směsi červeného na rande. Takže co když vám řekneme, že můžete stále pít alkohol a přitom zhubnout?

Stejně jako u každého úspěšného hubnutí je důležité provést nezbytné úpravy ve stravě, fitness rutině a životním stylu. Pravidelným kardio a silovým tréninkem, dodržováním návyků zdravého životního stylu a stravou plnou zeleniny, ovoce, libových bílkovin a celozrnných výrobků můžete začít. Úspěšné a udržitelné hubnutí vyžaduje také zbavení se nezdravých návyků, které vás brzdí v dosahování výsledků. Například nadměrné pití alkoholu vás nejen vyvede z míry, ale je také nebezpečné pro vaše celkové zdraví. Pozitivní je, že existují chytré způsoby, jak si stále můžete dopřát alkoholický nápoj, aniž byste se vystavovali neúspěchu – tvrdí to odborníci!

Samozřejmě, že pití s mírou je vždy klíčové, ale mluvili jsme s The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFTa Lyssie Lakatos, RD, CDN, CFT, členky naší rady lékařských odborníků, které se s vámi podělí o sedm způsobů, jak můžete zhubnout, aniž byste se vzdali alkoholu. Čtěte dál a dozvíte se, jak si můžete dopřát půllitr piva nebo sklenku vína a přitom se zbavit nežádoucího tělesného tuku. A až dočtete, nezapomeňte se podívat na těchto 9 záludných způsobů, jak zhubnout ve spánku.

Ještě než začnete pít, určete si počet nápojů, které vypijete.

Snadněji tak uděláte pevnou tečku a budete znát svůj limit, když se budou objednávat a obcházet nápoje. „Doporučujeme omezit alkohol na jeden až maximálně dva nápoje za večer,“ říkají The Nutrition Twins. „Ušetříte tak stovky kalorií ve srovnání s tím, co průměrný člověk obvykle vypije za večer s koktejly.“

Pokud vás zajímá, co je to pravidlo „vždy jiné“, prozradíme vám, co to je.

Ke každému alkoholickému nápoji, který vypijete, vypijte hned po něm méně kalorický nápoj bez alkoholu.

Tímto způsobem zkonzumujete během noci mnohem méně alkoholu a stále budete pít něco chutného (bez vysokého počtu kalorií)!

„Máme rádi Nové mini plechovky GoodPop protože jsou nízkokalorické, ale přitom lákavě chutné a osvěžující, takže nebudete zklamaní, když přejdete od alkoholu k těmto nealkoholickým nápojům,“ říkají nám dvojčata The Nutrition Twins. „Na rozdíl od sladkých a kalorických limonád a džusů jsou vyrobeny ze skutečné ovocné šťávy a perlivé vody, bez přidaných cukrů, sladidel, GMO nebo umělých sladidel a mají pouze 30 až 35 kalorií na plechovku. Jsou také skvělou méně kalorickou náhradou limonád v míchaných nápojích.“

kuře se zeleninou na talíři

Další profesionální tip?

Před začátkem noci plné alkoholu se nasyťte zeleninou a bílkovinami.

„Vláknina a bílkoviny udržují hladinu cukru v krvi na rovnoměrné úrovni a pomáhají vás zasytit, což pomáhá působit proti schopnosti alkoholu snižovat vaše zábrany,“ vysvětlují The Nutrition Twins. „Díky tomu je méně pravděpodobné, že se budete špatně rozhodovat při výběru jídla a pití. Budete také o něco plnější, takže naplnit si žaludek větším množstvím tekutin z alkoholu bude méně lákavé.“

Tento zvyk se podle Nutrition Twins může zdát zcela zřejmý, ale je překvapivě přehlížen. Pokud se rozhodnete pro lehké pivo s nízkým obsahem sacharidů, uděláte si obrovskou laskavost. Proč? „Pivo může mít od 64 do 198 kalorií na 12 uncí, takže výběrem lehké varianty můžete snížit kalorie o třetinu až polovinu, což je časem významná úspora,“ vysvětlují The Nutrition Twins.

Alkohol byste si měli vychutnat jako dezert, ne jako předkrm.

Když večer zahájíte alkoholem, když jste nic nejedli, pocítíte jeho účinky mnohem dříve. To zase zhorší touhu po hladu a pravděpodobně vám bude méně záležet na nápojích a jídle, které si objednáte. (Ahoj, koktejly plné cukru a mastné jídlo z rychlého občerstvení!)

„Šetření alkoholu na dezert vám pomůže zajistit, že budete spokojeni, když si dopřejete a budete mít před sebou méně hodin pití a méně jídla, což vám pomůže zabránit přejídání,“ sdílejí The Nutrition Twins.

Když máte chuť na víno, zvolte prosecco!

„Ve srovnání s ostatními víny, prosecco má méně kalorií (zhruba 90 v pětiuncové sklenici vína) než 125 ve většině ostatních vín. Většina míchaných nápojů má kolem 300 až 600 kalorií.“

nalévání červeného vína

Ujistěte se, že se držíte standardních sklenic na víno, je to chytrý krok. Pět uncí je standardní porce vína. Když použijete větší sklenici, snadno vypijete dvě porce vína, i když si myslíte, že je to stále jen jedna sklenička. „Situace se zhoršuje pro váš pas – pokud si dáte dvě velké sklenice vína, získáte kalorie a alkohol ve čtyřech porcích,“ zdůrazňují The Nutrition Twins.

 

dieta

FAQs: 7 způsobů, jak zhubnout, aniž byste se vzdali alkoholu

1. Jak je možné zhubnout, aniž bychom se vzdali alkoholu?

Existuje několik způsobů, jak zhubnout a stále si vychutnávat alkohol. Můžete se zaměřit na omezení kalorického příjmu z jiných zdrojů, jako jsou potraviny, nebo si vybrat mírnější varianty alkoholických nápojů s nižším obsahem kalorií.

2. Jaké jsou nejlepší nízkokalorické alkoholické nápoje?

Pokud se chcete vyhnout příliš vysokému kalorickému přísunu, doporučujeme volit nízkokalorické varianty alkoholických nápojů. Patří sem například světlá piva, tvrdý alkohol s nízkým obsahem cukru a míchané nápoje bez přídavku slazených sirupů.

3. Jak omezit příjem alkoholu a zároveň zhubnout?

Můžete se snažit omezit množství vypitých drinků či jejich četnost. Snažte se také vyhnout slazeným nápojům a kombinujte alkohol s neperlivou vodou nebo ledem, což může snížit kalorický příjem.

4. Jaký je doporučený příjem alkoholu pro hubnutí?

Ideálním způsobem je omezit příjem alkoholu na minimální množství. Doporučuje se ženám nepřekračovat 1-2 alkoholické nápoje za den a mužům 2-3 alkoholické nápoje za den. Výrazně nadměrná konzumace alkoholu může negativně ovlivnit hubnutí.

5. Jaký je vliv alkoholu na metabolismus a hubnutí?

Alkohol může zpomalit metabolismus a snížit účinnost spalování tuků. Tělo preferuje spalování alkoholu před jinými zdroji energie. Nadměrná konzumace alkoholu také přispívá k přibývání na váze kvůli svému vysokému obsahu kalorií.

6. Jak kombinovat alkohol s jídelníčkem zaměřeným na hubnutí?

Pokud chcete zhubnout, je důležité sledovat celkový kalorický příjem a sledovat i množství alkoholu. Místo toho, abyste na alkohol zcela rezignovali, můžete ho zařadit do svého jídelníčku jako součást celkových kalorií, snažte se však vybírat nízkokalorické varianty.

7. Jak užívat alkohol zodpovědně při hubnutí?

Pamatujte si, že zodpovědná konzumace je klíčem k hubnutí bez vysazení alkoholu. Doporučuje se sledovat množství vypitých drinků, volit varianty s nižší kalorickou hodnotou a kombinovat je s neperlivou vodou nebo ledu. Dbejte také na pravidelný pohyb a vyváženou stravu.

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

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