Sapro Slimming Clinic

🍊Voće ili cijeđeni sok – je li to zaista isto?
Kad iz voća uklonimo velik dio njegove prirodne strukture i vlakana, mijenjamo i način na koji ga konzumiramo – sok se popije brzo, a puno je lakše unijeti veću količinu voća nego kada ga jedemo cijelog.
Zato, kad god možemo, prednost dajemo cijelom voću.
👉Dr. Vlaho Šapro objašnjava zašto.



📌 Znanstvene studije :

▪Guzman G, Xiao D, Liska D, et al. Addition of Orange Pomace Attenuates the Acute Glycemic Response to Orange Juice in Healthy Adults. J Nutr. 2021;151(6):1436-1442. doi:10.1093/jn/nxab017

▪Monro J, Mishra S, Stoklosinski H, et al. Dietary Fibre and Organic Acids in Kiwifruit Suppress Glycaemic Response Equally by Delaying Absorption-A Randomised Crossover Human Trial with Parallel Analysis of 13C-Acetate Uptake. Nutrients. 2022;14(15):3189. Published 2022 Aug 3. doi:10.3390/nu14153189

▪Bosch-Sierra N, Marqués-Cardete R, Gurrea-Martínez A, et al. Effect of Fibre-Enriched Orange Juice on Postprandial Glycaemic Response and Satiety in Healthy Individuals: An Acute, Randomised, Placebo-Controlled, Double-Blind, Crossover Study. Nutrients. 2019;11(12):3014. Published 2019 Dec 10. doi:10.3390/nu11123014

▪Moreira FD, Mendes GF, Nascimento GDM, Reis CEG, Gallassi AD, Welker AF. Postprandial hyperglycemia in patients with type 2 diabetes is reduced by raw insoluble fiber: A randomized trial. Nutr Metab Cardiovasc Dis. 2024;34(12):2673-2679. doi:10.1016/j.numecd.2023.09.013

Mislite da je za mršavljenje važna samo prehrana? Razmislite ponovno.
Ako redovito spavate premalo ili nekvalitetno, tijelo proizvodi više hormona gladi, a manje hormona sitosti. Rezultat? Veći apetit, češća želja za slatkim i teža kontrola tjelesne težine.
U ovom videu dr. Vlaho Šapro objašnjava kako san utječe na apetit, metabolizam i uspjeh u mršavljenju.
Koliko sati vi prosječno spavate svake noći? Napišite u komentarima...



📌Znanstvene studije:
▪Lin J, Jiang Y, Wang G, et al. Associations of short sleep duration with appetite-regulating hormones and adipokines: A systematic review and meta-analysis. Obes Rev. 2020;21(11):e13051. doi:10.1111/obr.13051

▪van Egmond LT, M**h EMS, Engström J, et al. Effects of acute sleep loss on leptin, ghrelin, and adiponectin in adults with healthy weight and obesity: A laboratory study. Obesity (Silver Spring). 2023;31(3):635-641. doi:10.1002/oby.23616

▪Zuraikat FM, Laferrère B, Cheng B, et al. Chronic Insufficient Sleep in Women Impairs Insulin Sensitivity Independent of Adiposity Changes: Results of a Randomized Trial. Diabetes Care. 2024;47(1):117-125. doi:10.2337/dc23-1156

▪Messa RM, Benfica MA, Ribeiro LFP, Williams CM, Davidson SRE, Alves ES. The effect of total sleep deprivation on autonomic nervous system and cortisol responses to acute stressors in healthy individuals: A systematic review. Psychoneuroendocrinology. 2024;168:107114. doi:10.1016/j.psyneuen.2024.107114

Jedete dovoljno, a već nakon kratkog vremena ponovno ste gladni?
To nije uvijek nedostatak volje niti 'slab karakter'. Na osjećaj gladi snažno utječu hormoni poput grelina (hormona gladi) i leptina (hormona sitosti).Kada naučite što utječe na te hormone, lakše ćete kontrolirati apetit, smanjiti želju za grickanjem i postići dugoročno mršavljenje.
Jeste li i vi često gladni, iako ste nedavno jeli?



📌Znanstvene studje :
▪Polishchuk H, Guzik K, Kantyka T. Beyond Hunger: The Structure, Signaling, and Systemic Roles of Ghrelin. Int J Mol Sci. 2025;26(22):10996. Published 2025 Nov 13. doi:10.3390/ijms262210996
▪ Mendoza-Herrera K, Florio AA, Moore M, et al. The Leptin System and Diet: A Mini Review of the Current Evidence. Front Endocrinol (Lausanne). 2021;12:749050. Published 2021 Nov 24. doi:10.3389/fendo.2021.749050
▪ Lee GY, Lim JH, Joung H, Yoon D. Association Between Ultraprocessed Food Consumption and Metabolic Disorders in Children and Adolescents with Obesity. Nutrients. 2024;16(20):3524. Published 2024 Oct 17. doi:10.3390/nu16203524
▪ Ruijgrok C, Blaak EE, Egli L, et al. Reducing postprandial glucose in dietary intervention studies and the magnitude of the effect on diabetes-related risk factors: a systematic review and meta-analysis. Eur J Nutr. 2021;60(1):259-273. doi:10.1007/s00394-020-02240-1

Trebamo li zaista jesti svakih 2–3 sata?
Godinama slušamo da je za "brži metabolizam" potrebno imati 5 ili 6 obroka dnevno. No što kaže moderna znanost?
U ovom videu dr. Vlaho Šapro objašnjava zašto su 3 kvalitetna i nutritivno bogata obroka dnevno većini ljudi sasvim dovoljna – i za zdravlje i za kontrolu tjelesne težine.



🎬 P.S. Na samom kraju videa dogodio nam se mali tehnički "štrajk" pa je završetak ostao bez svog velikog finala. Bit će još videa na ovu temu😊

📌Znanstvene studije :

▪Gómez-Ruiz RP, Cabello-Hernández AI, Gómez-Pérez FJ, Gómez-Sámano MÁ. Meal frequency strategies for the management of type 2 diabetes subjects: A systematic review. PLoS One. 2024;19(2):e0298531. Published 2024 Feb 29. doi:10.1371/journal.pone.0298531

▪Zhang X, Perrigue M, Schenk JM, et al. Objective and subjective appetite measures: high versus low eating frequency in a randomized crossover clinical trial. Obesity (Silver Spring). 2025;33(5):879-891. doi:10.1002/oby.24265

▪ Liu HY, Eso AA, Cook N, O'Neill HM, Albarqouni L. Meal Timing and Anthropometric and Metabolic Outcomes: A Systematic Review and Meta-Analysis. JAMA Netw Open. 2024;7(11):e2442163. Published 2024 Nov 4. doi:10.1001/jamanetworkopen.2024.42163

▪ Zeballos E, Chelius C. The effects of grazing on daily caloric intake and dietary quality. Int J Behav Nutr Phys Act. 2021;18(1):163. Published 2021 Dec 18. doi:10.1186/s12966-021-01226-4

Proteini nisu važni samo za izgradnju mišića. Oni su jedan od ključnih saveznika u mršavljenju.
▪ Povećavaju osjećaj sitosti i pomažu lakše kontrolirati apetit.
▪ Pomažu očuvati mišićnu masu tijekom mršavljenja, što je važno za zdrav metabolizam.
▪ Imaju najveći termički učinak od svih makronutrijenata – tijelo troši više energije na njihovu probavu nego na ugljikohidrate ili masti.
👉Zato gotovo svaki kvalitetan obrok treba započeti upravo proteinima.



📌 Znanstvene studije :
▪ Kohanmoo A, Faghih S, Akhlaghi M. Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiol Behav. 2020;226:113123. doi:10.1016/j.physbeh.2020.113123
▪ Ekberg NR, Catrina S-B and Spégel P (2024) A protein-rich meal provides beneficial glycemic and hormonal responses as compared to meals enriched in carbohydrate, fat or fiber, in individuals with or without type-2 diabetes. Front. Nutr. 11:1395745. doi: 10.3389/fnut.2024.1395745
▪ Yu Z, Nan F, Wang LY, Jiang H, Chen W, Jiang Y. Effects of high-protein diet on glycemic control, insulin resistance and blood pressure in type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials. Clin Nutr. 2020;39(6):1724-1734. doi:10.1016/j.clnu.2019.08.008
▪ Guarneiri LL, Kirkpatrick CF, Maki KC. Protein, fiber, and exercise: a narrative review of their roles in weight management and cardiometabolic health. Lipids Health Dis. 2025;24(1):237. Published 2025 Jul 12. doi:10.1186/s12944-025-02659-7

Možete smršaviti i bez vježbanja🏋️‍♀️
Prehrana ima najveći utjecaj na gubitak kilograma, dok je tjelovježba iznimno važna za zdravlje, očuvanje mišića i dugoročno održavanje rezultata. Idealna kombinacija nije prehrana ili trening – nego oboje.⚖



📚 Znanstvene studije:
▪ Monteles Nascimento L, de Carvalho Lavôr LC, Mendes Rodrigues BG, et al. Association between Consumption of Ultra-Processed Food and Body Composition of Adults in a Capital City of a Brazilian Region. Nutrients. 2023;15(14):3157. Published 2023 Jul 15. doi:10.3390/nu15143157

▪ Associations Between Ultra-Processed Food Consumption and BMI, Sedentary Time, and Adverse Dietary Habits in Active Young Adults . (2022). Journal of Exercise and Nutrition, 5(1). https://doi.org/10.53520/jen2022.103121

▪ Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012

▪ 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

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