{"id":25831,"date":"2026-09-01T08:00:00","date_gmt":"2026-09-01T06:00:00","guid":{"rendered":"https:\/\/fitpass.rs\/blog\/?p=25831"},"modified":"2026-08-31T13:34:16","modified_gmt":"2026-08-31T11:34:16","slug":"low-carb-ishrana","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/low-carb-ishrana\/","title":{"rendered":"Low carb ishrana: \u0161ta je, za\u0161to funkcioni\u0161e i \u0161ta zaista jesti"},"content":{"rendered":"\n<p><strong>TL;DR<\/strong><\/p>\n\n\n\n<ul>\n<li>Low carb ishrana zna\u010di da ograni\u010davate ugljene hidrate (hleb, testeninu, slatki\u0161e, skrobno povr\u0107e) i stavljate naglasak na proteine i zdrave masti&nbsp;<\/li>\n\n\n\n<li>Nema jedne ta\u010dne granice, ali ve\u0107ina definicija kre\u0107e od <strong>manje od 130 g ugljenih hidrata dnevno, dok stro\u017ee varijante idu ispod 50 g, a ketogena ishrana ispod 20-50 g.<\/strong><\/li>\n\n\n\n<li>Naj\u010de\u0161\u0107i benefiti: <strong>lak\u0161e mr\u0161avljenje, stabilniji \u0161e\u0107er u krvi, manja glad tokom dana i manje \u017eelje za slatkim.<\/strong><\/li>\n\n\n\n<li>Namirnice koje \u010dine osnovu:<strong> meso, riba, jaja, sir, povr\u0107e iznad zemlje, ora\u0161asti plodovi<\/strong><\/li>\n\n\n\n<li>Prvih nekoliko dana su mogu\u0107e nuspojave poput <strong>glavobolje<\/strong> ili <strong>umora<\/strong>, poznate kao <strong>\u201elow carb grip<\/strong>&#8220;, i prolazne su.<\/li>\n\n\n\n<li>Ako uzimate terapiju za dijabetes, pritisak ili ste trudni\/dojite, promenu ishrane obavezno uskladite sa lekarom.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0160ta je low carb ishrana<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/niskokaloricna-ishrana.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"630\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/niskokaloricna-ishrana.jpg\" alt=\"Niskokaloricna Ishrana\" class=\"wp-image-25834\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/niskokaloricna-ishrana.jpg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/niskokaloricna-ishrana-300x158.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/niskokaloricna-ishrana-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<p>Ugljeni hidrati nisu neprijatelj, ali kada ih ima previ\u0161e u obroku, posebno onih rafinisanih, lak\u0161e dolazi do naglih skokova \u0161e\u0107era u krvi, pra\u0107enih padom energije i gla\u0111u ubrzo posle jela. Niskokalori\u010dna ishrana poku\u0161ava da to izbegne tako \u0161to smanjuje ukupan unos ugljenih hidrata i daje vi\u0161e prostora proteinima i zdravim mastima.<\/p>\n\n\n\n<p>Ugljeni hidrati postoje u tri osnovna oblika: <strong>\u0161e\u0107eri<\/strong> (prosti, poput onog u kola\u010dima), <strong>skrob<\/strong> (slo\u017eeni, poput onog u pirin\u010du) i <strong>vlakna<\/strong>, koja telo te\u0161ko razla\u017ee i zato ne podi\u017eu \u0161e\u0107er u krvi na isti na\u010din. Kada jedete manje skroba i \u0161e\u0107era, a vi\u0161e proteina i vlakana, telo po\u010dinje vi\u0161e da se oslanja na masne rezerve za energiju.<\/p>\n\n\n\n<p>Nisu svi ugljeni hidrati isti. Zdravi izvori uklju\u010duju:<\/p>\n\n\n\n<ul>\n<li><strong>Povr\u0107e<\/strong> &#8211; prokelj, krastavac, brokoli i sli\u010dno.<\/li>\n\n\n\n<li><strong>Integralne \u017eitarice<\/strong> &#8211; ovas, kinoa, integralni pirina\u010d.<\/li>\n\n\n\n<li><strong>Vo\u0107e<\/strong> &#8211; jabuke, bobi\u010dasto vo\u0107e, citrusi.<\/li>\n\n\n\n<li><strong>Mahunarke<\/strong> &#8211; crni pasulj, so\u010divo, leblebije.<\/li>\n<\/ul>\n\n\n\n<p>Unutar slo\u017eenih ugljenih hidrata postoji dalja podela na rafinisane \u017eitarice (belo bra\u0161no) i integralne \u017eitarice (integralno bra\u0161no).<\/p>\n\n\n\n<p>Integralne \u017eitarice su zdravija opcija iz nekoliko razloga:<\/p>\n\n\n\n<ul>\n<li>Sadr\u017ee vi\u0161e vlakana.<\/li>\n\n\n\n<li>Sadr\u017ee vi\u0161e vitamina i drugih nutrijenata.<\/li>\n\n\n\n<li>Povoljno deluju na krvni pritisak i nivo \u0161e\u0107era u krvi.<\/li>\n\n\n\n<li>Povezuju se sa manjim rizikom od raka i sr\u010danih oboljenja.<\/li>\n<\/ul>\n\n\n\n<p>Rafinisane \u017eitarice, koje se \u010desto dodaju u prera\u0111enu hranu, prolaze kroz mlevenje koje im oduzima vlakna i nutrijente. To im produ\u017eava rok trajanja, ali ih \u010dini manje zdravim izborom, primeri su beli hleb i klasi\u010dna testenina.<\/p>\n\n\n\n<p><em>Izvor:<\/em><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/low-carb-diet\/art-20045831\"><em> <\/em><em>Mayo Clinic&nbsp;<\/em><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Gde je granica kod low carb ishrane?<\/strong><\/h2>\n\n\n\n<p>Ne postoji jedna univerzalna definicija, razli\u010diti pristupi dozvoljavaju razli\u010dite koli\u010dine ugljenih hidrata dnevno.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Tip ishrane<\/strong><\/td><td><strong>Ugljeni hidrati dnevno<\/strong><\/td><td><strong>Karakteristike<\/strong><\/td><\/tr><tr><td>Umerena low carb<\/td><td>50-130 g<\/td><td>Fleksibilnija, dozvoljava vo\u0107e, mahunarke i deo integralnih \u017eitarica<\/td><\/tr><tr><td>Stro\u017eija low carb<\/td><td>20-50 g<\/td><td>Fokus na meso, ribu, jaja, povr\u0107e iznad zemlje i masti<\/td><\/tr><tr><td>Ketogena (keto)<\/td><td>manje od 20-50 g<\/td><td>Vrlo nizak unos ugljenih hidrata, telo ulazi u ketozu<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Za pore\u0111enje, smernice za ishranu preporu\u010duju odraslima oko 130 g ugljenih hidrata dnevno kao standard, tako da \u010dak i \u201eumerena&#8221; low carb ishrana ve\u0107 predstavlja smanjenje u odnosu na uobi\u010dajen unos.<\/p>\n\n\n\n<p><em>Izvor:<\/em><\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/low-carb-diet\/art-20045831\"><em>Mayo Clinic&nbsp;<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/obesitymedicine.org\/blog\/what-to-eat-on-a-low-carb-diet\/\"><em>Obesity Medicine Association&nbsp;<\/em><\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Popularne dijete koje ograni\u010davaju ugljene hidrate<\/strong><\/h2>\n\n\n\n<p>Nekoliko poznatih dijeta se zasniva na principu smanjenog unosa ugljenih hidrata, ali svaka na svoj na\u010din.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Dijeta<\/strong><\/td><td><strong>Fokus<\/strong><\/td><td><strong>Ugljeni hidrati dnevno<\/strong><\/td><\/tr><tr><td>Atkins<\/td><td>Balans proteina, masti i ugljenih hidrata<\/td><td>Faza 1: 20 g neto ugljenih hidrata dnevnoFaze 2-4: postepeno pove\u0107anje u zavisnosti od rezultata mr\u0161avljenja<\/td><\/tr><tr><td>Keto<\/td><td>Izra\u017eeno ograni\u010denje ugljenih hidrata kako bi telo pre\u0161lo na masti kao glavni izvor energije<\/td><td>Obi\u010dno 5-10% ukupnih kalorija iz ugljenih hidrata<\/td><\/tr><tr><td>Paleo<\/td><td>Fokus na celu, neprera\u0111enu hranu, po uzoru na ishranu pre razvoja poljoprivrede<\/td><td>Oko 2,7-4,5 g po kilogramu telesne mase<\/td><\/tr><tr><td>South Beach dijeta<\/td><td>Fokus na nemasne proteine, uz ne\u0161to masti i ugljenih hidrata<\/td><td>Faza 1: gotovo nimaloFaze 2-3: postepeno vra\u0107anje slo\u017eenih ugljenih hidrata<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Zanimljivo je i da bezglutenska ishrana \u010desto ispadne nenamerno niskougljenohidratna, jer izbacivanjem svih namirnica sa glutenom ljudi automatski izbace i dosta prostih ugljenih hidrata, oslanjaju\u0107i se vi\u0161e na vo\u0107e i povr\u0107e.<\/p>\n\n\n\n<p><em>Izvor:<\/em><a href=\"https:\/\/obesitymedicine.org\/blog\/what-to-eat-on-a-low-carb-diet\/\"><em> <\/em><em>Obesity Medicine Association&nbsp;<\/em><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Za\u0161to ljudi prelaze na niskokalori\u010dnu ishranu?<\/strong><\/h2>\n\n\n\n<p>Naj\u010de\u0161\u0107i razlog je mr\u0161avljenje, ali koristi mogu i\u0107i i dalje od toga.<\/p>\n\n\n\n<p><strong>Lak\u0161e mr\u0161avljenje.<\/strong> Kada se ograni\u010de ugljeni hidrati, nivo insulina, hormona koji poma\u017ee skladi\u0161tenje masti, opada, \u0161to telu olak\u0161ava da koristi postoje\u0107e masne rezerve za energiju. Dodatno, ve\u0107i unos proteina i masti du\u017ee dr\u017ei sitost, pa je lak\u0161e jesti manje bez ose\u0107aja gladi.<\/p>\n\n\n\n<p><strong>Stabilniji \u0161e\u0107er u krvi.<\/strong> Manji unos ugljenih hidrata zna\u010di manje naglih skokova glukoze, \u0161to je posebno relevantno za osobe koje prate nivo \u0161e\u0107era ili imaju porodi\u010dnu istoriju dijabetesa tipa 2. Ipak, ovo je oblast u kojoj je individualna procena lekara klju\u010dna, posebno ako se ve\u0107 koristi terapija.<\/p>\n\n\n\n<p><strong>Manje \u017eelje za slatkim.<\/strong> Kada telo prestane da dobija \u010deste doze \u0161e\u0107era, apetit za slatki\u0161ima se kod ve\u0107ine ljudi vremenom smanjuje, a ne poja\u010dava, iako su prvih nekoliko dana promene ponekad izazovne.<\/p>\n\n\n\n<p><strong>Manje nadimanja i lak\u0161a probava.<\/strong> Neki ljudi primete da im se stomak smiri kada smanje skrobne i prera\u0111ene namirnice, verovatno zato \u0161to je low carb ishrana po prirodi sli\u010dna ishrani sa manje fermentabilnih ugljenih hidrata.<\/p>\n\n\n\n<p>Izvori:<\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.diabetes.org.uk\/living-with-diabetes\/eating\/meal-plans\/low-carb\"><em>Diabetes UK&nbsp;<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/low-carb-diet\/art-20045831\"><em>Mayo Clinic&nbsp;<\/em><\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Koju niskokalori\u010dnu hranu jesti?<\/strong><\/h2>\n\n\n\n<p>Osnova su namirnice sa malo ili nimalo ugljenih hidrata, kombinovane sa povr\u0107em koje raste iznad zemlje.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Kategorija<\/strong><\/td><td><strong>Primeri<\/strong><\/td><td><strong>Napomena<\/strong><\/td><\/tr><tr><td>Meso i jaja<\/td><td>piletina, \u0107uretina, govedina, jaja<\/td><td>Prakti\u010dno bez ugljenih hidrata<\/td><\/tr><tr><td>Riba i plodovi mora<\/td><td>losos, tuna, \u0161kampi, pastrmka<\/td><td>Dodatno donose omega-3 masne kiseline<\/td><\/tr><tr><td>Povr\u0107e iznad zemlje<\/td><td>spana\u0107, brokoli, karfiol, paprika, krastavac, paradajz<\/td><td>3-9 g ugljenih hidrata na 100 g<\/td><\/tr><tr><td>Mle\u010dni proizvodi<\/td><td>sir, gr\u010dki jogurt, pavlaka<\/td><td>Birati punomasne varijante bez dodatog \u0161e\u0107era<\/td><\/tr><tr><td>Ora\u0161asti plodovi i semenke<\/td><td>bademi, orasi, chia, susam<\/td><td>Dobar izvor masti, ali umereno zbog kalorija<\/td><\/tr><tr><td>Masti i ulja<\/td><td>maslinovo ulje, puter, avokado<\/td><td>Prakti\u010dno bez ugljenih hidrata<\/td><\/tr><tr><td>Vo\u0107e sa manje \u0161e\u0107era<\/td><td>bobi\u010dasto vo\u0107e, limun, avokado kao vo\u0107e<\/td><td>Ostalo vo\u0107e u manjim koli\u010dinama<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Za detaljniji pregled namirnica sa najvi\u0161e proteina, pogledajte i na\u0161 tekst<a href=\"https:\/\/fitpass.rs\/blog\/namirnice-bogate-proteinima\/\"> Namirnice bogate proteinima<\/a>.<\/p>\n\n\n\n<p><em>Izvor:<\/em><a href=\"https:\/\/www.healthline.com\/nutrition\/healthy-low-carb-foods\"><em>&nbsp;<\/em><\/a><\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/healthy-low-carb-foods\"><em>Healthline &#8211; 63 Healthy Low Carb Foods That Taste Incredible<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/low-carb-diet-meal-plan-and-menu\"><em>Healthline &#8211; A Low Carb Meal Plan and Menu to Improve Your Health<\/em><\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0160ta ograni\u010diti ili izbegavati?<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/junk-food.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"630\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/junk-food.jpg\" alt=\"Junk Food\" class=\"wp-image-25835\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/junk-food.jpg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/junk-food-300x158.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/junk-food-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<ul>\n<li>Beli hleb, testenina, pirina\u010d i peciva od belog bra\u0161na.<\/li>\n\n\n\n<li>Slatki\u0161i, kola\u010di i zasla\u0111eni napici.<\/li>\n\n\n\n<li>Skrobno povr\u0107e u ve\u0107im koli\u010dinama, poput krompira i kukuruza (mogu se jesti umereno u fleksibilnijim varijantama).<\/li>\n\n\n\n<li>Vo\u0107ni sokovi, koji imaju koncentraciju \u0161e\u0107era sli\u010dnu gaziranim pi\u0107ima.<\/li>\n<\/ul>\n\n\n\n<p>Ako tra\u017eite konkretan prvi korak, izbacivanje hleba iz svakodnevne ishrane samo po sebi ve\u0107 smanjuje unos ugljenih hidrata za zna\u010dajnu koli\u010dinu. Pisali smo detaljnije o tome u tekstu<a href=\"https:\/\/fitpass.rs\/blog\/efikasno-mrsavljenje-izbacite-hleb\/\"> 7 lakih na\u010dina da izbacite hleb<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Primer jednog dana na low carb ishrani<\/strong><\/h2>\n\n\n\n<p>Ovo je samo okvir, ne fiksan plan, koli\u010dine i izbor namirnica zavise od va\u0161ih energetskih potreba i nivoa aktivnosti.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Obrok<\/strong><\/td><td><strong>Dan 1<\/strong><\/td><td><strong>Dan 2<\/strong><\/td><td><strong>Dan 3<\/strong><\/td><\/tr><tr><td>Doru\u010dak<\/td><td>Omlet od 3 jaja sa spana\u0107em i fetom (~4 g)<\/td><td>Gr\u010dki jogurt sa bobi\u010dastim vo\u0107em i chia semenkama (~15 g)<\/td><td>Kajgana sa sirom i paradajzom (~5 g)<\/td><\/tr><tr><td>Ru\u010dak<\/td><td>Piletina na \u017earu sa salatom od paradajza, krastavca i rukole, maslinovo ulje (~9 g)<\/td><td>Gove\u0111i biftek sa dinstanim spana\u0107em i pe\u010denim tikvicama (~9 g)<\/td><td>Salata sa tunjevinom, jajima, maslinama i zelenim lisnatim povr\u0107em (~8 g)<\/td><\/tr><tr><td>U\u017eina<\/td><td>\u0160aka badema, 30 g (~6 g)<\/td><td>Kri\u0161ka sira i nekoliko oraha (~3 g)<\/td><td>\u010ca\u0161a kefira ili jogurta bez \u0161e\u0107era (~6 g)<\/td><\/tr><tr><td>Ve\u010dera<\/td><td>Pe\u010deni losos sa dinstanim brokolijem i karfiolom (~10 g)<\/td><td>Piletina sa pireom od karfiola i pe\u010denim prokeljem (~12 g)<\/td><td>\u0106ure\u0107i odresci sa dinstanim tikvicama i paprikom (~11 g)<\/td><\/tr><tr><td><strong>Ukupno<\/strong><\/td><td><strong>~29 g<\/strong><\/td><td><strong>~39 g<\/strong><\/td><td><strong>~30 g<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Izvor: <a href=\"https:\/\/www.healthline.com\/nutrition\/low-carb-diet-meal-plan-and-menu\">Healthline<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mogu\u0107i ne\u017eeljeni efekti i na \u0161ta obratiti pa\u017enju<\/strong><\/h2>\n\n\n\n<p>Prvih nekoliko dana na stro\u017eijoj low carb ishrani telo se navikava na promenu, \u0161to ponekad prati:<\/p>\n\n\n\n<ul>\n<li><strong>Glavobolja, umor i razdra\u017eljivost.<\/strong><\/li>\n\n\n\n<li><strong>Gr\u010devi u mi\u0161i\u0107ima.<\/strong><\/li>\n\n\n\n<li><strong>Zatvor.<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Ovi simptomi su obi\u010dno prolazni i naj\u010de\u0161\u0107e nestaju u roku od jedne do dve nedelje, a mogu se ubla\u017eiti dovoljnim unosom te\u010dnosti i soli.<\/p>\n\n\n\n<p>Nekoliko situacija u kojima je pre promene ishrane obavezno konsultovati lekara:<\/p>\n\n\n\n<ul>\n<li>Ako uzimate terapiju za dijabetes (posebno insulin), jer doza mo\u017eda mora da se prilagodi.<\/li>\n\n\n\n<li>Ako imate visok krvni pritisak i uzimate terapiju za to.<\/li>\n\n\n\n<li>Ako ste trudni ili dojite.<\/li>\n\n\n\n<li>Ako imate hroni\u010dno oboljenje bubrega ili jetre.<\/li>\n<\/ul>\n\n\n\n<p><em>Izvor:<\/em><a href=\"https:\/\/www.dietdoctor.com\/low-carb\"><em>&nbsp;<\/em><\/a><\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.dietdoctor.com\/low-carb\"><em>Diet Doctor &#8211; A Low Carb Diet Guide for Beginners<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.diabetes.org.uk\/living-with-diabetes\/eating\/meal-plans\/low-carb\"><em>Diabetes UK &#8211; Low-carb diet and meal plan<\/em><\/a><\/li>\n<\/ul>\n\n\n\n<p>Low carb ishrana ne mora da zna\u010di strogu dijetu bez ijednog zalogaja hleba, dovoljno je da svesno smanjite rafinisane ugljene hidrate i date vi\u0161e prostora proteinima i povr\u0107u. Ako uz to tra\u017eite i na\u010din da se redovnije kre\u0107ete bez pritiska da sve bude savr\u0161eno, <a href=\"https:\/\/fitpass.rs\/\">Fitpass mre\u017ea<\/a> nudi \u0161irok izbor aktivnosti kroz koje mo\u017eete uklopiti kretanje u svakodnevni \u017eivot, bez obzira na to koji stil ishrane odaberete.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u010cesto postavljana pitanja<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li je low carb isto \u0161to i keto?<\/strong><\/h3>\n\n\n\n<p>Ne. Keto je jedna, vrlo stroga varijanta low carb ishrane, sa manje od 20-50 g ugljenih hidrata dnevno. Low carb je \u0161iri pojam koji uklju\u010duje i fleksibilnije pristupe.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li mogu da jedem vo\u0107e na low carb ishrani?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Da, u manjim koli\u010dinama i uz prednost bobi\u010dastog vo\u0107a, koje ima manje \u0161e\u0107era od, na primer, banana ili gro\u017e\u0111a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koliko brzo se vide rezultati?<\/strong><\/h3>\n\n\n\n<p>Prvi rezultati na vagi su \u010desto vidljivi ve\u0107 u prvoj nedelji, ali ve\u0107i deo toga je gubitak te\u010dnosti. Realniji pokazatelji dolaze posle tri do \u010detiri nedelje doslednog pridr\u017eavanja.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li je low carb ishrana bezbedna na du\u017ee staze?<\/strong><\/h3>\n\n\n\n<p>&nbsp;Za ve\u0107inu zdravih odraslih osoba jeste, uz pa\u017enju na raznovrsnost namirnica i dovoljan unos vlakana. Za osobe sa hroni\u010dnim oboljenjima, konsultacija sa lekarom je neophodna pre nego \u0161to se ishrana zna\u010dajno menja.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li \u0107u stalno biti gladan?<\/strong><\/h3>\n\n\n\n<p>Obi\u010dno ne, ve\u0107i unos proteina i masti prirodno produ\u017eava sitost, \u0161to je jedan od razloga za\u0161to se low carb ishrana lak\u0161e odr\u017eava od klasi\u010dnih niskokalori\u010dnih dijeta.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koja niskokalori\u010dna hrana koja zasiti se uklapa u low carb ishranu?<\/strong>&nbsp;<\/h3>\n\n\n\n<p>Najve\u0107i deo namirnica sa low carb ishrane se prirodno poklapa sa niskokalori\u010dnom hranom koja zasiti, povr\u0107e iznad zemlje ima malo kalorija po zapremini, a proteini produ\u017eavaju sitost bez velikog broja kalorija. <a href=\"https:\/\/www.dietdoctor.com\/low-carb\">Primeri obroka<\/a>: salata sa piletinom, avokadom i maslinovim uljem; pe\u010dena riba sa pireom od karfiola umesto krompira; omlet sa povr\u0107em i malo sira; supa od povr\u0107a sa komadima piletine ili \u0107uretine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pro\u010ditajte i:<\/strong><\/h2>\n\n\n\n<ul>\n<li><a href=\"https:\/\/fitpass.rs\/blog\/trikovi-u-ishrani-za-brze-mrsavljenje-koje-morate-probati\/\">Plan ishrane za mr\u0161avljenje za dugoro\u010dne rezultate<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/fitpass.rs\/blog\/namirnice-bogate-proteinima\/\">Namirnice bogate proteinima<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/fitpass.rs\/blog\/sta-jesti-pre-i-posle-treninga\/\">\u0160ta jesti pre i posle treninga?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/fitpass.rs\/blog\/ishrana-za-misicnu-masu\/\">Ishrana za mi\u0161i\u0107nu masu<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>TL;DR \u0160ta je low carb ishrana Ugljeni hidrati nisu neprijatelj, ali kada ih ima previ\u0161e u obroku, posebno onih rafinisanih, lak\u0161e dolazi do naglih skokova \u0161e\u0107era u krvi, pra\u0107enih padom energije i gla\u0111u ubrzo posle jela. Niskokalori\u010dna ishrana poku\u0161ava da to izbegne tako \u0161to smanjuje ukupan unos ugljenih hidrata i daje vi\u0161e prostora proteinima i [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":25833,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Low carb ishrana \u2013 \u0161ta jesti i koliko ugljenih hidrata<\/title>\n<meta name=\"description\" content=\"\u0160ta je low carb ishrana, koliko ugljenih hidrata je dozvoljeno i koje namirnice jesti. 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