Situation 1: no breakfast.

The main reasons given are:

* 1. no time.
* 2. Not hungry.

1. Lack of time is not a valid reason. You can always find. Everything depends on the importance you attach to this breakfast. If you admit that it is important to you, you’ll find the time that you need.

But suppose, since we are here to speak specifically, you are totally overwhelmed (e) in the morning. What time ‘t grant you? 10 minutes? 5 minutes? 5 minutes without running. In these conditions it ‘s not here to make breakfast in bed, but’ s power and if possible to find pleasure.

Just of a few of organization: you buy a blender “soup”, a deep container, milk and weigh gainer (complete nutritional powder). You pay 200 to 300 ml of milk into the bowl. Depending on the consistency you want and get the time you have to eat if the shake is strong, you will need more time to eat. You add about 50 g gainer, you mix and eat you. It is good (different flavors), rapid and of a nutritional standpoint, it is much better than nothing: 25 grams of protein, carbohydrates, some fat for a total of about 300 kcal. In addition, if you choose well your win, it will contain both sugars and carbohydrates, allowing a gradual release of energy. You are released (e) ‘s case for a few hours.

Yes, the mixer and bowl, wash them, and milk you probably missed a day. You’re right and you will end one day or the other by jumping the shake for one reason. As a fallback or ‘sandwich, you have even easier, take two energy bars rich in protein. You will calculate 250 to 400 kcal following bars and founiture energy sufficient for a few hours. Besides tearing the packaging, handling is minimized. It must in that case do not forget to s’ moisturize because that kind of food that contains some water.

Some will say: “This is not a life of eating bars, or ‘swallow shakes. That can be discussed. He must know what the you want, choose the voice of reason. If you have the opportunity to take a breakfast classic, bread / cereal, Do not hesitate, nothing is more boring than the monotony. But limited to reasonable quantities and butter croissants, if not hello damage.

Finally, do not skip breakfast.

2. “The morning I woke up I ‘m not hungry,” without being a doctor, it is clear that many people are in this situation. An hour later why not, but not get out of bed. Why is – so?

Several explanations are possible and a combination is likely:

* If at night you ate four, it is normal for the morning you get up you don ‘have not hungry.
L * ‘s body adapts. If this is your habit not to eat breakfast in the morning you will feel no hunger because the body ‘s accustomed to the deprivation of food.
* Upon awakening, the body out of a period of slow metabolism: the whole body worked at idle for several hours. The resumption of a more active lifestyle can take time.

But mainly it is because the evening meal is often the most grosde the day that many of us have not hungry in the morning. Light dinner, I guarantee you will go hungry in the morning. Some may think – be that by not eating in the morning, it offsets the balance and dinner, this is a bad argument because it does not work at all well. )

Situation 2: dinner too rich in calories

Breakfast swallowed or forgotten, a quick lunch or a canteen, a sometimes stressful and tiring day in which s’ is added – to be a painful time of transport, is the daily number of us. No general abuse, not caricature either, but a common situation for people who work away. When you go home, you consciously or not release the accumulated tensions in the day, turning on the TV at dinner copiously, drinking a few glasses of wine. We are known worldwide for our food and our reputation is not exaggerated: we experience a lot of comfort eating and eating well. Private day of this pleasure, we caught up logically in the evening. Unfortunately of a nutritional standpoint it is a disaster: the energy contained in all the food ingested may not be fully used (sleep is a period where energy costs are reduced), the surplus will be stored as fat.

Situation 3: skip meals

Compensate. In the minds of many, skip one or several meals helps to offset some excess calories consumed here and there. And even skip meals authorizes the abandonment food then. The morning I ‘m not hungry. At lunchtime, this is not good or / and I don ‘t have time. That evening when I return, I can in good conscience satisfy me more that it don ‘need.

The strategy has a certain meaning, but those who do so are not generally in good shape: the tendency to ‘overweight. The performance that day is not optimal (lack of energy). Place is wide open to snacking, nibbling that can not forget slyly existence in the evening when sitting down to dinner ( “I didn ‘t eaten all day”). The “nibbling” is not inherently bad, if it is controlled: nothing wrong to take effect when at 10am and taste quite the contrary. But too often, it is a question of troubleshooting become urgent and what is available often is not of a dietetic point of view the happiest (pastries, sweets or biscuits different example).

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Do not reduce your caloric rates sharply

This is the best way to lose weight but also muscle mass. We must gradually reduce food intake.
For percentage if you want to lose weight and limit the loss of muscle mass, get over 30% of calories from protein, 20% fat and 50% carbohydrates. Use these calculations for software nutrition Nutrical or table of calories present in the diet.

Eat sources of protein quality

If you’re new to weight training and you know nothing about nutrition, refer to Topic dietary protein to be sensitized on the importance of protein when you make a plan with weight training.
For your diet then your hair, eat quality protein with each meal and vary your sources to maximize absorption. For example you can complete animal protein by plant proteins from legumes or starchy. Keep a high intake of protein without being excessive.

Prefer complex carbohydrates rather than simple

Reduce carbohydrates gradually but does not defeat the long term to keep its strength and fishing for your daily activities and your athletic training. Simple sugars can be consumed in the morning for breakfast and after the meeting to accelerate recovery and restore glycogen. It will adjust the supply depending on the intensity of the session.
Following the assessment and the results of the scheme on your body, it will adjust this parameter, ie carbohydrates slow increase with a low glycemic index if there are too many weight loss or decrease if there is not enough. table glycemic index.
It is better to reduce consumption of carbohydrates in the evening to avoid the store as adipose tissue (body fat). The dinner will be rich in protein and low in carbohydrates.

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