Sapro Slimming Clinic

Nije važno samo koliko kalorija pojedete, nego i kakav hormonski odgovor izaziva hrana koju jedete.
Proteini, povrće i kvalitetne masti pomažu stabilizirati šećer i apetit, dok prehrana bogata rafiniranim ugljikohidratima kod mnogih ljudi otežava kontrolu gladi i održavanje rezultata. ⚖



📚 Znanstvene studije:

▪ Hall KD, Ayuketah A, Brychta R, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019;30(1):67-77.e3. doi:10.1016/j.cmet.2019.05.008
▪ Ebbeling CB, Feldman HA, Klein GL, et al. Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial. BMJ. 2018;363:k4583. Published 2018 Nov 14. doi:10.1136/bmj.k4583
▪ Dicken SJ, Jassil FC, Brown A, et al. Ultraprocessed or minimally processed diets following healthy dietary guidelines on weight and cardiometabolic health: a randomized, crossover trial. Nat Med. 2025;31(10):3297-3308. doi:10.1038/s41591-025-03842-0
▪ Pittas AG, Das SK, Hajduk CL, et al. A low-glycemic load diet facilitates greater weight loss in overweight adults with high insulin secretion but not in overweight adults with low insulin secretion in the CALERIE Trial. Diabetes Care. 2005;28(12):2939-2941. doi:10.2337/diacare.28.12.2939

Brže mršavljenje ne postiže se izgladnjivanjem, nego pametnom strategijom.
Dovoljno proteina, manje rafiniranih ugljikohidrata i redoviti obroci pomažu boljoj kontroli gladi, stabilnijoj razini šećera u krvi i lakšem mršavljenju⚖



📌Znanstvene studije:
▪ Mazza E, Troiano E, Ferro Y, et al. Obesity, Dietary Patterns, and Hormonal Balance Modulation: Gender-Specific Impacts. Nutrients. 2024;16(11):1629. Published 2024 May 26. doi:10.3390/nu16111629
▪ Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
▪ Jakubowicz D, Landau Z, Tsameret S, et al. Reduction in Glycated Hemoglobin and Daily Insulin Dose Alongside Circadian Clock Upregulation in Patients With Type 2 Diabetes Consuming a Three-Meal Diet: A Randomized Clinical Trial. Diabetes Care. 2019;42(12):2171-2180. doi:10.2337/dc19-1142
▪ Holmstrup M, Owens C, Fairchild T ...�Effect of meal frequency on glucose and insulin excursions over the course of a day�European e-Journal of Clinical Nutrition and Metabolism, 2010; 5, e277-e280

Mnoge žene imaju osjećaj da mršave sporije od muškaraca – i to nije samo stvar volje.
Hormonske promjene tijekom ciklusa, osjetljivost na inzulin, hormon gladi te utjecaj stresa mogu privremeno otežati gubitak kilograma. Zato ženama često nije potrebna stroža dijeta, nego strategija prilagođena njihovoj biologiji.
Znanost potvrđuje da hormoni mogu utjecati na apetit, zadržavanje vode, regulaciju šećera u krvi i raspodjelu masnog tkiva.



📌Znanstvene studije:
▪Williams RL, Wood LG, Collins CE, Callister R. Effectiveness of weight loss interventions--is there a difference between men and women: a systematic review. Obes Rev. 2015;16(2):171-186. doi:10.1111/obr.12241
▪ Koceva A, Herman R, Janez A, Rakusa M, Jensterle M. S*x- and Gender-Related Differences in Obesity: From Pathophysiological Mechanisms to Clinical Implications. Int J Mol Sci. 2024;25(13):7342. Published 2024 Jul 4. doi:10.3390/ijms25137342
▪ Knight MG, Anekwe C, Washington K, Akam EY, Wang E, Stanford FC. Weight regulation in menopause. Menopause. 2021;28(8):960-965. Published 2021 May 24. doi:10.1097/GME.0000000000001792
▪ Ahmed F, Kamble PG, Hetty S, et al. Role of Estrogen and Its Receptors in Adipose Tissue Glucose Metabolism in Pre- and Postmenopausal Women. J Clin Endocrinol Metab. 2022;107(5):e1879-e1889. doi:10.1210/clinem/dgac042

Možete imati uredan šećer u krvi i normalne nalaze, a ipak imati problem s inzulinskom rezistencijom!
Prvi znakovi često nisu bolest, nego promjene koje ljudi pripisuju godinama ili stresu – nakupljanje masnoće oko trbuha, teško mršavljenje i vraćanje izgubljenih kilograma.
Zato je važno gledati širu sliku i reagirati na vrijeme, prije nego što se pojave poremećaji šećera u krvi i metaboličke bolesti!



📌 Znanstvene studije:
▪ Li M, Chi X, Wang Y, Setrerrahmane S, Xie W, Xu H. Trends in insulin resistance: insights into mechanisms and therapeutic strategy. Signal Transduct Target Ther. 2022;7(1):216. Published 2022 Jul 6. doi:10.1038/s41392-022-01073-0
▪ Ramírez-Manent JI, Jover AM, Martinez CS, Tomás-Gil P, Martí-Lliteras P, López-González ÁA. Waist Circumference Is an Essential Factor in Predicting Insulin Resistance and Early Detection of Metabolic Syndrome in Adults. Nutrients. 2023;15(2):257. Published 2023 Jan 4. doi:10.3390/nu15020257
▪ Kurniawan LB. Triglyceride-Glucose Index As A Biomarker Of Insulin Resistance, Diabetes Mellitus, Metabolic Syndrome, And Cardiovascular Disease: A Review. EJIFCC. 2024;35(1):44-51. Published 2024 Apr 11.
▪ Accili D, Deng Z, Liu Q. Insulin resistance in type 2 diabetes mellitus. Nat Rev Endocrinol. 2025;21(7):413-426. doi:10.1038/s41574-025-01114-y

Ako jedeš premalo, ne mršaviš brže — usporavaš metabolizam i ulaziš u začarani krug gladi i stagnacije.
Ključ nije u manje hrane, nego u pametno složenim obrocima koji drže hormone pod kontrolom i tijelo u režimu sagorijevanja masti.⚖



📚 Znanstvene studije:
• Fothergill E. et al. (2016). Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity.
• Leibel R.L., Rosenbaum M., Hirsch J. (1995). Changes in energy expenditure resulting from altered body weight. New England Journal of Medicine (NEJM).
• Sumithran P. et al. (2011). Long-term persistence of hormonal adaptations to weight loss. New England Journal of Medicine (NEJM).
• Rosenbaum M., Leibel R.L. (2010). Adaptive thermogenesis in humans. International Journal of Obesity.
• Weigle D.S. et al. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. American Journal of Clinical Nutrition (AJCN).

Gluten i mliječni proizvodi nisu problem za svakoga — ali kod dijela ljudi mogu potaknuti probavne tegobe, nadutost, umor, kožne reakcije ili osjećaj “upaljenog organizma”.
Zato nije cilj izbaciti sve “na pamet”, nego prepoznati što vašem tijelu stvarno smeta.⚖



📌Znanstvene studije :

Manza et al., 2025 – Non-Celiac Gluten/Wheat Sensitivity—State of the Art
Lerner et al., 2024 – Gluten is a Proinflammatory Inducer of Autoimmunity
Mohammadi et al., 2025 – Impacts of supplementation with milk proteins on inflammation: systematic review and meta-analysis
Moosavian et al., 2020 – Effects of dairy products consumption on inflammatory biomarkers among adults

Crna kava može biti saveznik metabolizma.☕️
Ali cappuccina sa šećerom, sirupi i kave s mlijekom često imaju više kalorija nego što ljudi misle — i upravo oni mogu usporiti rezultate.



📌Znanstvene studije :

1.Sciarrillo CM, Keirns BH, Elliott DC, Emerson SR. The effect of black coffee on fasting metabolic markers and an abbreviated fat tolerance test. Clin Nutr ESPEN. 2021;41:439-442. doi:10.1016/j.clnesp.2020.11.020

2.Hägele FA, Büsing F, Nas A, et al. High orange juice consumption with or in-between three meals a day differently affects energy balance in healthy subjects. Nutr Diabetes. 2018;8(1):19. Published 2018 Apr 25. doi:10.1038/s41387-018-0031-3

3.Green BP, Stevenson EJ, Rumbold PLS. Metabolic, endocrine and appetite-related responses to acute and daily milk snack consumption in healthy, adolescent males. Appetite. 2017;108:93-103. doi:10.1016/j.appet.2016.09.029

Proteini su važni — ali to ne znači da ih trebaš dodatno unositi.
Ako jedeš raznoliku prehranu, vrlo je vjerojatno da ih već imaš dovoljno.⚖



📌Znanstvene studije :

▪Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608

▪Nunes EA, Colenso-Semple L, McKellar SR, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022;13(2):795-810. doi:10.1002/jcsm.12922

▪Holwerda AM, Overkamp M, Paulussen KJM, Smeets JSJ, van Kranenburg J, Backx EMP, Gijsen AP, Goessens JPB, Verdijk LB, van Loon LJC. Protein Supplementation after Exercise and before Sleep Does Not Further Augment Muscle Mass and Strength Gains during Resistance Exercise Training in Active Older Men. J Nutr. 2018 Nov 1;148(11):1723-1732. doi: 10.1093/jn/nxy169. PMID: 30247714.