Should I Skip Breakfast to Lose Weight?

“Don’t skip breakfast; it’s the most important meal of the day” — most of us have been hearing this since we were kids. But should you break your night-long fast if you’re on a weight loss journey?

Skipping breakfast isn’t unusual, whether unintentionally or as part of an intermittent fasting regimen. And there aren’t single, straightforward answers to questions like “should I skip breakfast to lose weight?” and “does eating breakfast help you lose weight?”

Depending on your health goals, there’s evidence to support the power of eating a hearty, healthy meal first thing in the morning as well as benefits to skipping breakfast. Keep reading to find out which camp you fall into and get tips for building a better morning routine.

Skipping breakfast could help you lose weight — under the right circumstances. However, skipping breakfast could cause certain people to gain weight. (Like we said, no single answer.)

It turns out, passing on the pancakes is pretty common. Whether they have hectic mornings or practice intermittent fasting, nearly one-quarter of Americans skip breakfast.

But is skipping breakfast a good idea?

Some studies suggest that skipping breakfast may lead to weight loss. However, this is often short-term weight loss with inconsistency in clinical trials.

Intermittent Fasting and Weight Loss

As we’ve mentioned, skipping breakfast may be part of intermittent fasting — an alternative to deliberately consuming fewer calories that alternates between multi-hour periods of eating and multi-hour periods of fasting (not eating).

Numerous health benefits have been linked to intermittent fasting, from lowered blood sugar levels and improved metabolism to reduced body weight.

There are a few different ways to approach intermittent fasting, but a review of studies found that time-restricted eating (only eating during a certain number of hours) and alternate-day fasting were the most effective at reducing body mass index (BMI).

Whether you’re trying out intermittent fasting or a new meal plan, you should know there isn’t one secret eating strategy that guarantees lasting weight loss.

People may lose weight if they skip breakfast simply because they’re lowering their overall calorie intake. Many studies have shown that regardless of the diet plan you follow, you’ll likely lose weight if you consume fewer calories than you burn. Many obesity societies and guidelines recommend aiming for a deficit of about 500 to 750 calories per day.

While some evidence points to skipping breakfast as an effective weight loss technique, plenty of studies suggest that eating breakfast has benefits too.

In one small study involving adults with obesity, eating breakfast resulted in higher physical activity levels throughout the day.

A similar study of 23 adults at a healthy weight with the same breakfast habits as those with obesity saw the same results — eating breakfast led to higher activity levels.

Depending on what you eat for breakfast, you could also be getting a variety of nutrients that are not only essential for your overall wellness but also potentially helpful for weight loss.

Complex carbohydrates like whole grains could provide necessary energy for your body to keep working.

Including protein in your first meal of the day could also help reduce cravings, increase energy, and reduce waist circumference and body weight.

In addition to those benefits, eating breakfast every day may also result in reduced risk of:

• Heart disease

• Diabetes

• High blood pressure

• Stroke

• Elevated LDL cholesterol

So, what happens if you don’t eat breakfast? It really depends on your current health.

In adults with obesity, eating breakfast may increase insulin sensitivity — or how your body responds to sugar and controls blood sugar levels.

Eating breakfast may also lead to higher daily calorie intake, which could lead to weight gain.

Whether or not you eat breakfast, a key part of weight loss and maintaining good health is getting important nutrients throughout the day.

A balanced diet includes servings of fruits and veggies, whole grain carbs, lean protein, and healthy fats.

Ready to dig in first thing in the morning? Some healthy breakfast foods include:

• Greek yogurt

• Eggs

• Oatmeal

• Berries

• Whole grain toast

• Avocado

To eat breakfast or not to eat breakfast? If you’re on a weight loss journey, you probably have questions regarding what many call the most important meal of the day.

Here’s the rub:

• There’s evidence to support the cases for both eating breakfast and not eating breakfast. Those who eat breakfast may get important nutrients and have more energy while breakfast skippers may have lower blood sugar and lose more weight in the short term.

• Skipping breakfast can result in weight loss if it helps you end your day with a calorie deficit, which is likely to reduce body weight if maintained over time.

• The act of eating vs. skipping breakfast probably isn’t as detrimental for weight loss as the foods you choose to eat throughout the day, how physically active you are, how well you’re sleeping, and whether you’re managing your stress. All of these wellness pillars impact your weight management.

Whether or not you eat breakfast, it’s important to follow healthy lifestyle choices like consuming a high number of fruits and vegetables, enough high-protein foods, and fewer processed foods, sugar, fat, and salt.

You can also consult with a healthcare provider to find the best weight loss treatment plan for you and your goals.