{"id":3857,"date":"2020-10-26T16:35:59","date_gmt":"2020-10-26T15:35:59","guid":{"rendered":"https:\/\/swiatsupli.pl\/blog\/?p=3857"},"modified":"2023-05-04T14:53:37","modified_gmt":"2023-05-04T12:53:37","slug":"cheat-meal-cheat-day-reefed-diet-break-co-to-takiego","status":"publish","type":"post","link":"https:\/\/swiatsupli.pl\/blog\/cheat-meal-cheat-day-reefed-diet-break-co-to-takiego\/","title":{"rendered":"Cheat meal, cheat day, reefed, diet break &#8211; co to takiego?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 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\">Spis tre\u015bci<\/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:\/\/swiatsupli.pl\/blog\/cheat-meal-cheat-day-reefed-diet-break-co-to-takiego\/#Ale_na_poczatek%E2%80%A6_na_czym_to_w_ogole_polega\" >Ale na pocz\u0105tek&#8230; na czym to w og\u00f3le polega?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swiatsupli.pl\/blog\/cheat-meal-cheat-day-reefed-diet-break-co-to-takiego\/#Cheat_meal_%E2%80%93_%E2%80%9Eoszukany_posilek%E2%80%9D\" >Cheat meal &#8211; &#8222;oszukany posi\u0142ek&#8221;?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swiatsupli.pl\/blog\/cheat-meal-cheat-day-reefed-diet-break-co-to-takiego\/#Dzien_wytchnienia_%E2%80%93_cheat_day\" >Dzie\u0144 wytchnienia &#8211; cheat day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/swiatsupli.pl\/blog\/cheat-meal-cheat-day-reefed-diet-break-co-to-takiego\/#Reefed_%E2%80%93_co_to_takiego\" >Reefed &#8211; co to takiego?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/swiatsupli.pl\/blog\/cheat-meal-cheat-day-reefed-diet-break-co-to-takiego\/#Berberyna_przydatny_suplement_w_czasie_diety_redukcyjnej_Kilknij\" >Berberyna przydatny suplement w czasie diety redukcyjnej Kilknij.<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/swiatsupli.pl\/blog\/cheat-meal-cheat-day-reefed-diet-break-co-to-takiego\/#A_moze_calkowity_diet_break\" >A mo\u017ce ca\u0142kowity diet break?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><strong>B\u0119d\u0105c na diecie z pewno\u015bci\u0105 s\u0142ysza\u0142e\u015b o zjawiskach takich jak cheat meal, cheat day lub reefed. Jest to pewnego rodzaju przerwa od diety, kiedy po tygodniach zmaga\u0144 na si\u0142owni i przygotowywania sobie do jedzenia zdrowych i zbilansowanych posi\u0142k\u00f3w, decydujemy si\u0119 na ma\u0142e odst\u0119pstwo od ustalonych na pocz\u0105tku zasad. Czy jest to co\u015b, czego powinni\u015bmy za wszelk\u0105 cen\u0119 unika\u0107, czy te\u017c mo\u017ce to przynie\u015b\u0107 pozytywne skutki? Jak do tego podej\u015b\u0107, by nie nabawi\u0107 si\u0119 niedobor\u00f3w i z\u0142ego samopoczucia?<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3859 size-full aligncenter\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/ceat-meal.png\" alt=\"\" width=\"800\" height=\"534\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/ceat-meal.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/ceat-meal-300x200.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/ceat-meal-768x513.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/ceat-meal-360x240.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ale_na_poczatek%E2%80%A6_na_czym_to_w_ogole_polega\"><\/span>Ale na pocz\u0105tek&#8230; na czym to w og\u00f3le polega?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Cheat_meal_%E2%80%93_%E2%80%9Eoszukany_posilek%E2%80%9D\"><\/span>Cheat meal &#8211; &#8222;oszukany posi\u0142ek&#8221;?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Cheat meal to tak zwany oszukany posi\u0142ek. Jest to niezaplanowana potrawa, kt\u00f3rej kalorii ani makrosk\u0142adnik\u00f3w nie liczysz ani nie analizujesz. Cz\u0119sto jest to fast-food, na my\u015bl o kt\u00f3rym po d\u0142ugiej i wymagaj\u0105cej diecie \u015blinka sama cieknie. Jest to wi\u0119c po prostu nie do ko\u0144ca zdrowy posi\u0142ek, na kt\u00f3ry masz ochot\u0119. Czy jednak mo\u017cna sobie na niego pozwoli\u0107? Odpowied\u017a brzmi&#8230; tak! Tak, ale z zachowaniem zdrowego rozs\u0105dku.\u00a0<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3860 size-full aligncenter\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/cheat-meal-2.png\" alt=\"\" width=\"800\" height=\"534\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/cheat-meal-2.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/cheat-meal-2-300x200.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/cheat-meal-2-768x513.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/cheat-meal-2-360x240.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Nie powiniene\u015b oczywi\u015bcie rzuca\u0107 si\u0119 na byle co i zje\u015b\u0107 tego jak najwi\u0119cej. Kalorii nie musisz liczy\u0107, jednak zjedzenie ogromnego hamburgera z t\u0142ustym sosem i dodatkow\u0105 porcj\u0105 mi\u0119sa nie jest zbyt zdrowe i korzystne dla twojej diety. Nie chcesz przecie\u017c zaprzepaszcza\u0107 wyrzecze\u0144, kt\u00f3rych podj\u0105\u0142e\u015b si\u0119 na przestrzeni ostatnich tygodni. Cheat meal warto zaplanowa\u0107 i pozwoli\u0107 sobie na niego w wyj\u0105tkowych okazjach, nie cz\u0119\u015bciej ni\u017c raz na tydzie\u0144 i nie od razu po rozpocz\u0119ciu diety i \u0107wicze\u0144. Warto &#8222;zaoszcz\u0119dzi\u0107&#8221; sobie okazj\u0119 do zjedzenia go na sobotni\u0105 imprez\u0119, spotkanie z przyjaci\u00f3\u0142mi, obiad w domu rodzinnym&#8230; Jednorazowe odst\u0119pstwo nie zrujnuje efekt\u00f3w twoich codziennych nawyk\u00f3w, a umocni relacje mi\u0119dzyludzkie i pozwoli zachowa\u0107 r\u00f3wnowag\u0119. Je\u017celi decydujesz si\u0119 na co\u015b t\u0142ustszego lub ci\u0119\u017cszego, warto przyj\u0105\u0107 suplement u\u0142atwiaj\u0105cy trawienie i usprawniaj\u0105cy prac\u0119 \u017co\u0142\u0105dka i jelit.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dzien_wytchnienia_%E2%80%93_cheat_day\"><\/span>Dzie\u0144 wytchnienia &#8211; cheat day<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Cheat day jest bardziej ekstremaln\u0105 wersj\u0105 cheat meala. Jest to bowiem ca\u0142y dzie\u0144 jedzenia rzeczy, na kt\u00f3re masz ochot\u0119. Je\u017celi masz ochot\u0119 na jednodniowe odst\u0119pstwo od diety, kt\u00f3re nie zniweczy efekt\u00f3w twojej pracy, warto dostosowa\u0107 si\u0119 do kilku zasad.<\/strong><\/p>\n<div id=\"attachment_3861\" style=\"width: 810px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3861\" class=\"wp-image-3861 size-full\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/cheat-day.png\" alt=\"\" width=\"800\" height=\"552\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/cheat-day.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/cheat-day-300x207.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/cheat-day-768x530.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/cheat-day-360x248.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><p id=\"caption-attachment-3861\" class=\"wp-caption-text\">www.cheatdayeats.com<\/p><\/div>\n<p>Po pierwsze, nie przejadaj si\u0119. Cheat day pozostawia ci pewne pole do manewru w sprawie tego co mo\u017cesz zje\u015b\u0107, jednak przejadanie si\u0119 jest niepotrzebnym obci\u0105\u017ceniem i z pewno\u015bci\u0105 nie poczujesz si\u0119 po nim dobrze. Staraj si\u0119 spo\u017cywa\u0107 jak dot\u0105d regularne posi\u0142ki bogate w warzywa i owoce, i pij du\u017co wody. Nie podjadaj mi\u0119dzy posi\u0142kami &#8211; cheat day nie jest dniem,\u00a0 w kt\u00f3rym powiniene\u015b porzuci\u0107 wszystkie wypracowane pozytywne nawyki \u017cywieniowe. Warto r\u00f3wnie\u017c\u00a0 mimo wszystko nie rezygnowa\u0107 z u\u017cywania suplement\u00f3w, kt\u00f3re tak\u017ce podczas cheat days wspomagaj\u0105 diet\u0119. Warto pami\u0119ta\u0107, \u017ce ca\u0142a dieta nie powinna by\u0107 traktowana jako jedno wielkie wyrzeczenie, a cheat day jako nagroda. Rozs\u0105dnie wykorzystany &#8222;oszukany dzie\u0144&#8221; pozwoli ci utrzyma\u0107 komfort psychiczny, a liczenie kalorii &#8222;na oko&#8221; zagwarantuje ci poczucie swobody. Aby nie nabawi\u0107 si\u0119 niedobor\u00f3w, warto kontrolowa\u0107 spo\u017cycie poszczeg\u00f3lnych makrosk\u0142adnik\u00f3w, a w razie potrzeb je suplementowa\u0107.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reefed_%E2%80%93_co_to_takiego\"><\/span>Reefed &#8211; co to takiego?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Reefed zazwyczaj trwa d\u0142u\u017cej ni\u017c jeden dzie\u0144 i powinien by\u0107\u00a0 wykonany po ka\u017cdym okresie redukcji. Jest to okres, w kt\u00f3rym w dalszym ci\u0105gu liczymy ilo\u015b\u0107 spo\u017cywanych kalorii oraz kontrolujemy makrosk\u0142adniki, lecz rezygnujmy z deficytu kalorycznego. W naszej diecie w dalszym ci\u0105gu powinny znajdowa\u0107 si\u0119 suplementy. Nie rezygnuj te\u017c z treningu. W tym okresie wychodzimy na tak zwane zero energetyczne lub delikatn\u0105 nadwy\u017ck\u0119. Mo\u017ce to spowodowa\u0107 przybycie dodatkowych cyferek na wadze, jednak musisz pami\u0119ta\u0107, \u017ce wszystko unormuje si\u0119 ju\u017c po kilku dniach.\u00a0<\/strong><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Berberyna_przydatny_suplement_w_czasie_diety_redukcyjnej_Kilknij\"><\/span><a href=\"https:\/\/bit.ly\/35fqAN9\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2814 aligncenter\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/08\/berberine-plus-500mg-60caps-149x300.jpg\" alt=\"\" width=\"224\" height=\"450\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/08\/berberine-plus-500mg-60caps-149x300.jpg 149w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/08\/berberine-plus-500mg-60caps.jpg 336w\" sizes=\"auto, (max-width: 224px) 100vw, 224px\" \/>Berberyna przydatny suplement w czasie diety redukcyjnej Kilknij.<\/a><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Reefed jest elementem potrzebnym w ka\u017cdej diecie redukcyjnej. Po oko\u0142o 3 miesi\u0105cach redukcji powinien on on trwa\u0107 od kilku dni do maksymalnie tygodnia. Umo\u017cliwia on unormowanie si\u0119 hormon\u00f3w, popraw\u0119 humoru oraz zebranie si\u0142 na dalszy okres redukcji.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"A_moze_calkowity_diet_break\"><\/span>A mo\u017ce ca\u0142kowity diet break?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Diet break to co\u015b zupe\u0142nie innego. Podczas tego okresu w dalszym ci\u0105gu regularnie trenujesz, lecz rezygnujesz z deficytu kalorycznego na okres oko\u0142o 2 tygodni. Stosowanie diet break zalecane jest osobom z mniejszym procentem zawarto\u015bci tkanki t\u0142uszczowej raz na oko\u0142o 1,5\/2 miesi\u0119cy, a osobom z wy\u017cszym poziomem tkanki t\u0142uszczowej co oko\u0142o 3 miesi\u0105ce, aby nie spowolni\u0107 post\u0119pu.\u00a0<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3862 size-full aligncenter\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/diet-break.png\" alt=\"\" width=\"800\" height=\"450\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/diet-break.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/diet-break-300x169.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/diet-break-768x432.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/10\/diet-break-360x203.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Jak wida\u0107, cheat meal, cheat day, diet break i reefed s\u0105 przydatnymi elementami diety, kt\u00f3re pozwalaj\u0105 zachowa\u0107 nie tylko zdrowie fizyczne, lecz tak\u017ce psychiczne. Nale\u017cy pami\u0119ta\u0107, by w \u017cadnym wypadku nie popada\u0107 w skrajno\u015bci. Ka\u017cdy z nas ma czasem ochot\u0119 na zjedzenie czego\u015b niezdrowego czy kalorycznego, a dieta nie powinna ogranicza\u0107, lecz dawa\u0107 wolno\u015b\u0107! Przeprowadzone z g\u0142ow\u0105 odst\u0119pstwo od restrykcyjnych zasad diety mo\u017ce zdzia\u0142a\u0107 wi\u0119cej dobrego, ni\u017c kurczowe trzymanie si\u0119 zasad, kt\u00f3re cz\u0119sto mo\u017ce prowadzi\u0107 do niekontrolowanych napad\u00f3w g\u0142odu oraz p\u00f3\u017aniejszych z\u0142ych relacji z jedzeniem.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u0119d\u0105c na diecie z pewno\u015bci\u0105 s\u0142ysza\u0142e\u015b o zjawiskach takich jak cheat meal, cheat day lub reefed. Jest to pewnego rodzaju przerwa od diety, kiedy po tygodniach zmaga\u0144 na si\u0142owni i przygotowywania sobie do jedzenia zdrowych&#8230;<\/p>\n","protected":false},"author":6,"featured_media":3917,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","inline_featured_image":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[26,1384],"tags":[],"class_list":{"0":"post-3857","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta","8":"category-przepisy-i-dieta"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cheat meal, cheat day, reefed, diet break - co to takiego? 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