Is it Advisable to Skip Breakfast? Is good for Health?
Breakfast is the most important meal of the day.” This myth is omnipresent in society.But skip Breakfast is perceived as unhealthy, even more important than other meals. In fact, current official nutrition guidelines recommend that we eat breakfast. It is claimed that breakfast helps us lose weight, and skipping it can increase our risk of obesity. This seems to be a problem, because up to 25% of Americans regularly skip breakfast. However, new studies with great credibility have begun to question the universal advice that everyone should have breakfast. This article has a detailed breakfast review, and studies whether skipping it is really going to harm your health and make you gain weight.
Those Who Eat Breakfast Usually Have Healthy Habits:
- True, many studies show that those who eat breakfast tend to be healthier.
- For example, they are less likely to be overweight or obese and have a lower risk of suffering from several chronic diseases.
- For this reason, many experts have claimed that breakfast should be good for health.
- However, these studies are called observational studies, which cannot prove causation.
- These studies show that people who eat breakfast are more likely to be healthier, but cannot prove that this is directly related to breakfast.
- Breakfast consumers are likely to have other healthy lifestyle habits that can explain this.
- For example, people who eat breakfast also tend to eat a healthier diet, with more fiber and micronutrients.
- On the other hand, people who skip breakfast tend to smoke more, drink more alcohol and exercise less.
- Perhaps these are the reasons why breakfast consumers are healthier, on average. It may not have anything to do with breakfast itself.
- In fact, higher quality studies called randomized controlled trials suggest that it doesn’t really matter if you eat breakfast or not.
Summary: Those who eat breakfast tend to be healthier and thinner than people who do not. This may be due to the fact that those who use breakfast have other healthy lifestyle habits.
Breakfast Does Not Increase Your Metabolism:
- Some people claim that eating breakfast boosts metabolism, but this is a myth.
- These people refer to the thermal effect of food, which is the increase in calories burned that occurs after eating.
- However, what matters for the metabolism is the total amount of food consumed during the day. It makes no difference at what times, or how often, you eat.
- Studies show that there is no difference in calories burned for 24 hours between people who eat or skip breakfast.
Summary: Whether you eat breakfast or not has no effect on the amount of calories burned throughout the day. This is a myth.
Stopping Breakfast Does Not Cause Weight Gain:
- As mentioned earlier, people who skip breakfast tend to have a greater weight than people who eat breakfast.
- This may seem paradoxical, because how not eating can make you gain more weight?
- Well, some claim that skipping breakfast makes you feel very hungry and overeats during the course of the day.
- This seems to make sense, but studies have not obtained evidence in this regard.
- It is true that skipping breakfast makes people more hungry and eat more at lunch, but this is not enough to make up for the breakfast that was omitted.
- In fact, some studies have even shown that skipping breakfast can reduce total calorie intake by up to 400 calories per day.
- This seems logical, because you are effectively eliminating a complete meal from your diet every day.
- Interestingly, the dilemma between eating or skipping breakfast was recently tested in a randomized controlled trial of high credibility.
- This was a four-month study that compared the effects of breakfast or skipping breakfast in 309 overweight and obese men and women. After 4 months, there was no difference in weight between the groups. It just didn’t matter if people ate or skipped breakfast.
- These results are supported by other studies on the effects of breakfast habits on weight loss. Skipping breakfast had no visible effects.
Summary: Higher quality studies show that it doesn’t matter if people eat or skip breakfast. Skipping breakfast makes you eat more at lunch, but not enough to make up for the breakfast that was skipped.
Skipping Breakfast May Even Have Some Health Benefits:
- Skipping breakfast is a common part of many intermittent fasting methods.
- This includes the 16/8 method, which consists of a 16-hour overnight fast followed by an 8-hour meal margin.
- This range of meals usually varies from lunch to dinner, which means you skip breakfast every day.
- Intermittent fasting has been shown to effectively reduce calorie intake, increase weight loss and improve metabolic health.
- However, it is important to mention that intermittent fasting and / or skipping breakfast does not suit everyone. The effects vary by individual.
- Some people may experience positive effects, while others may have headaches, decreased blood sugar (hypoglycemia), weakness and lack of concentration.
Summary: Skipping breakfast is a part of many intermittent fasting protocols, such as the 16/8 method. Intermittent fasting can have numerous health benefits.
Breakfast is Optional:
- The evidence is clear; there is nothing “special” about breakfast. It probably doesn’t matter if you eat or skip breakfast, as long as you eat healthy for the rest of the day.
- Breakfast does not speed up the metabolism and not doing so will not make you overeat or gain weight automatically.
- It is a myth, based on observational studies that have since been proven erroneous in randomized controlled trials (real science).
- At the end of the day, breakfast is optional, and it all comes down to personal preference.
- If you feel hungry in the morning and you like breakfast, there is no problem with eating a healthy breakfast. A protein-rich breakfast is better.
- However, if you do not feel hungry in the morning and feel that you do not need breakfast, then do not eat it. It’s as simple as that.