{"id":5156,"date":"2026-11-14T11:14:48","date_gmt":"2026-11-14T10:14:48","guid":{"rendered":"https:\/\/svmarija.com\/intermittent-fasting\/"},"modified":"2026-11-14T11:14:48","modified_gmt":"2026-11-14T10:14:48","slug":"intermittent-fasting","status":"publish","type":"post","link":"https:\/\/svmarija.com\/en\/intermittent-fasting\/","title":{"rendered":"Intermittent fasting i post 16:8: poma\u017ee li isprekidani post mr\u0161avljenju"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Intermittent fasting, ili isprekidani post, zna\u010di da jedete samo u odre\u0111enom dijelu dana ili tjedna, a ostatak vremena ne jedete. Najpoznatiji oblik je post 16:8. U ovom \u010dlanku obja\u0161njavamo vrste isprekidanog posta, poma\u017ee li stvarno mr\u0161avljenju, kome odgovara, a kome ne, i kako krenuti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vrste isprekidanog posta<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Na\u010din<\/th><th>Kako izgleda<\/th><th>Za koga<\/th><\/tr><\/thead><tbody><tr><td>16:8<\/td><td>16 sati bez hrane, jedete unutar 8 sati, npr. od 11 do 19 h<\/td><td>Naj\u010de\u0161\u0107i izbor, lako se uklopi<\/td><\/tr><tr><td>14:10<\/td><td>14 sati bez hrane, jedete unutar 10 sati<\/td><td>Za po\u010detak ili za \u017eene kojima je 16:8 prestrogo<\/td><\/tr><tr><td>5:2<\/td><td>5 dana normalno, 2 dana oko 500 do 600 kcal<\/td><td>Za one koji ne \u017eele svakodnevna pravila<\/td><\/tr><tr><td>Post svaki drugi dan<\/td><td>Dan normalno, dan vrlo malo<\/td><td>Zahtjevno, te\u0161ko se odr\u017ei<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Poma\u017ee li isprekidani post mr\u0161avljenju<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Poma\u017ee, ali ne zbog posebnog \u201e\u010darobnog\u201d u\u010dinka. Kad jedete u kra\u0107em razdoblju, ve\u0107ina ljudi spontano pojede manje, pa nastane <a href=\"https:\/\/svmarija.com\/en\/kalkulator-kalorija\/\">kalorijski deficit<\/a>. Studije koje uspore\u0111uju isprekidani post s obi\u010dnim smanjenjem kalorija pokazuju sli\u010dan gubitak te\u017eine kad je ukupni unos isti. Isprekidani post je zato dobar alat za ljude kojima je lak\u0161e ne jesti nekoliko sati nego paziti na svaki obrok.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Post 16:8: kako krenuti<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Krenite s 12 sati bez hrane, na primjer od 20 do 8 h, i svakih nekoliko dana pomaknite doru\u010dak za sat vremena.<\/li><li>Tijekom posta pijte vodu, nezasla\u0111en \u010daj i crnu kavu.<\/li><li>Prvi obrok neka bude bogat proteinima, ina\u010de \u0107ete do ve\u010deri pojesti vi\u0161e.<\/li><li>U prozoru za jelo ne nadokna\u0111ujte post grickalicama. Ukupni unos i dalje je va\u017ean.<\/li><li>Prozor prilagodite sebi. Ako trenirate ujutro, jedite ranije.<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Kome isprekidani post ne odgovara<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>trudnicama i dojiljama<\/li><li>osobama koje su imale poreme\u0107aj prehrane<\/li><li>osobama sa \u0161e\u0107ernom bole\u0161\u0107u na inzulinu ili lijekovima koji sni\u017eavaju \u0161e\u0107er, bez dogovora s lije\u010dnikom<\/li><li>osobama koje od dugih pauza dobivaju vrtoglavicu, glavobolju ili prejedanje nave\u010der<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u017dene ponekad bolje podnose bla\u017ei oblik, na primjer 14:10, posebno u perimenopauzi. O tome vi\u0161e u \u010dlanku <a href=\"https:\/\/svmarija.com\/en\/mrsavljenje-u-menopauzi\/\">Mr\u0161avljenje u menopauzi i nakon 40<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Naj\u010de\u0161\u0107e gre\u0161ke<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>premalo proteina, pa se gubi mi\u0161i\u0107na masa<\/li><li>prevelika gozba na kraju prozora<\/li><li>premalo vode i previ\u0161e kave na prazan \u017eeludac<\/li><li>o\u010dekivanje da \u0107e vaga pasti bez obzira na to \u0161to se jede<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Cijeli plan mr\u0161avljenja pro\u010ditajte u vodi\u010du <a href=\"https:\/\/svmarija.com\/en\/mrsavljenje\/\">Mr\u0161avljenje: kako smr\u0161aviti zdravo i trajno<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cesta pitanja<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Prekida li kava s mlijekom post?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Malo mlijeka u kavi ima tako malo kalorija da za mr\u0161avljenje nije presudno. Ako \u017eelite strogi post, pijte crnu kavu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko se mo\u017ee smr\u0161aviti postom 16:8?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Koliko i uz svaki drugi deficit: ve\u0107inom 0,3 do 0,5 kg tjedno, ovisno o tome koliko manje jedete.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Smijem li trenirati nata\u0161te?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lagani trening i \u0161etnja nata\u0161te ve\u0107ini ljudi ne smetaju. Kod jakog treninga snage obi\u010dno je bolje jesti prije ili odmah nakon.<\/p>","protected":false},"excerpt":{"rendered":"<p>Isprekidani post (intermittent fasting) i post 16:8: vrste, poma\u017ee li mr\u0161avljenju, kako krenuti, kome ne odgovara i naj\u010de\u0161\u0107e gre\u0161ke.<\/p>","protected":false},"author":1,"featured_media":3135,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5156","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/posts\/5156","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/comments?post=5156"}],"version-history":[{"count":0,"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/posts\/5156\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/media\/3135"}],"wp:attachment":[{"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/media?parent=5156"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/categories?post=5156"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svmarija.com\/en\/wp-json\/wp\/v2\/tags?post=5156"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}