Skipping Breakfast: Does It Help or Hurt Weight Loss?
Skipping Breakfast: Does It Help or Hurt Weight Loss?
The Importance of Breakfast
You’ve probably been lectured on the importance of breakfast since you were a kid. Almost universally, mothers want their kids to eat something before school. And even in adulthood, this attitude toward breakfast never really fades. "Breakfast is a great way to set the tone for your day," says Sarah Wagner, MPH, RD, of Memorial Hermann Health System in Houston. "A morning meal gives you the opportunity to really fuel yourself for everything you have to do that day." This might be why 84.4 percent of American adults eat breakfast, according to a survey.
Breakfast and Weight Loss
But is breakfast that important for reaching and maintaining a healthy weight? People have debated the role of breakfast in weight loss for decades. Some think breakfast is a must because it jump-starts your metabolism and prevents overeating later in the day. Others argue that skipping breakfast can be an easy way to achieve a calorie deficit, as long as you still get the nutrition you need throughout the rest of the day. Even the scientists who have studied the topic and registered dietitians aren’t always on the same page.
What the Science Says
Unfortunately, the research on breakfast’s role in weight loss is mixed and contradictory. One study found that skipping dinner, not breakfast, was associated with overweight and obesity. But another study found that skipping breakfast was associated with negative metabolic outcomes, including obesity. And a third study found that eating a big breakfast rather than a large dinner may prevent obesity and high blood sugar.
The Impact of Breakfast on Weight Loss
Nutrition research is hard because the highest quality study would require participants to live in a bubble, but people don’t actually live in bubbles. Kids’ schedules, missed alarms, morning meetings, and other conflicting priorities all get in the way of morning meals in the real world. Plus, every human body is different. "The mixed results regarding breakfast and weight loss suggest that the impact of breakfast might be highly individual and vary significantly based on specific circumstances and energy needs," says Martha Theran, RDN, of Pritikin Longevity Center in Miami.
Skipping Meals and Intermittent Fasting
As long as people have been trying to lose weight, they have skipped meals, including breakfast, to cut calories. Today, that practice often takes the form of intermittent fasting, a diet that requires you to limit eating to a specific time window, such as 8 or 12 hours. Wagner says that some of her clients practice intermittent fasting as a weight loss strategy, with mixed results. Many people start their eating window at noon.
What if You Aren’t Hungry?
When it comes to weight loss, people often insist you shouldn’t eat if you aren’t hungry — but also say breakfast is the most important meal of the day. So what do you do if you aren’t hungry in the morning? Dietitians suggest investigating why that might be. "Lack of hunger in the morning might suggest late-night eating or eating dinner too close to bedtime. Addressing meal timing can help regulate morning hunger and improve overall eating patterns," says Theran.
What You Eat Is More Important Than When You Eat It
Breakfast has a well-earned reputation for aiding weight loss. In general, both Wagner and Theran recommend eating breakfast to their clients. "It prevents blood sugar imbalances, it can reduce hunger throughout the day, and it seems to promote better choices the rest of the day as well," says Theran. Still, both emphasize that not all morning meals are equal. "The most important factor is the quality of your breakfast food. Eating a breakfast high in refined sugars and low in nutrients, like Pop-Tarts or pastries, can lead to spikes and crashes in blood sugar, increased hunger, and subsequent overeating," says Theran.
Conclusion
The importance of breakfast for weight loss varies by person. The majority of the research and dietitians support it. But if you routinely eat a fast-food sandwich or sugary pastries, you may be better off skipping breakfast. If you start your day with a meal packed with protein and fiber, you will likely set yourself up for weight loss success.
FAQs
Q: Is breakfast really that important for weight loss?
A: While the research is mixed, most dietitians and nutritionists recommend eating breakfast as part of a healthy weight loss strategy.
Q: What should I eat for breakfast if I’m trying to lose weight?
A: Focus on nutrient-dense foods like protein, fiber, and healthy fats. Avoid sugary foods and drinks.
Q: Can I still lose weight if I skip breakfast?
A: Yes, but it’s important to focus on making healthy choices throughout the rest of the day. Skipping breakfast can lead to overeating later in the day if you’re not careful.
Q: Is intermittent fasting a good way to lose weight?
A: Some people have success with intermittent fasting, but it’s not right for everyone. Consult with a healthcare professional before starting any new diet or fasting regimen.
Q: What if I’m not hungry in the morning?
A: If you’re not hungry in the morning, it may be due to late-night eating or eating dinner too close to bedtime. Try adjusting your meal timing and see if that helps regulate your morning hunger.
