Why is skipping breakfast bad for You? Even today’s nutrition guides recommend having breakfast. Supposedly, breakfast helps to lose weight, and skipping breakfast could increase the risk of obesity. This seems to be a problem, as up to 25% of people usually skip breakfast.
However, recent extensive studies have begun to question the universal advice that you have to have breakfast. This article looks in detail at breakfast, and if not taking it can be really harmful to your health and make you fat.
Why Is Skipping Breakfast Bad for You?
Breakfasts tend to have healthier habits
It is true that several studies have shown that people having breakfast tend to be in better shape. For example, they are less likely to be overweight or obese, and less likely to develop multiple chronic diseases.
That’s why many experts recommend having breakfast. However, these studies are observational studies, which can not demonstrate the cause-and-effect relationship.
These studies show that people who eat at breakfast are more likely to be in better health, but they can not prove that breakfast itself is the cause.
It is likely that people eating at breakfast have other healthier lifestyle habits that could explain this fact.For example, people who eat at breakfast also tend to eat more balanced, more fiber and micronutrients.
In contrast, people who skip breakfast tend to smoke more, drink more alcohol and exercise less.
This may explain why people who eat at breakfast are on average more fit. The breakfast itself may have nothing to do with this result.
Skip breakfast does not lead to weight gain
As mentioned above, people who skip breakfast tend to weigh more than people who eat in the morning. It seems paradoxical: how can less eating make you gain weight? Also read my previous post about 10 Simple Ways To Lose Weight.
Some say that not having breakfast makes you hungry, and makes you eat too much later in the day. This seems plausible, but no data is going in that direction.
It is true that skipping breakfast causes more intense hunger, and does more eating at lunch, but it is not enough to overcompensate for breakfast that has not been taken.
Moreover, some studies show that not having breakfast can reduce the total calorie intake by 400 per day.
This makes sense because you are removing an entire meal from your diet each day.
The “take or miss breakfast” dilemma was the subject of a recent randomized controlled trial. This is a 4-month study that compared recommendations for eating or not having breakfast with 309 overweight or obese men and women.
After 4 months, no difference in weight between the two groups was recorded. It just did not matter whether you ate breakfast or not.
Conclusion: Higher quality studies have shown that it makes no difference to eat or not at breakfast. Skipping breakfast makes you eat more at lunch, but not enough to make up for breakfast that you did not take.
Skipping breakfast can even have some benefits
Skipping breakfast is a common element of intermittent fasting methods. This includes the 16/8 method, which involves observing a 16-hour-old followed by an 8-hour period where you can eat.
This feeding period usually lasts from lunch to dinner, which means you skip breakfast every day.
Intermittent fasting has been shown to effectively reduce caloric intake, promote weight loss, and improve metabolic health.
However, it is important to mention that intermittent fasting and / or skipping breakfast is not suitable for everyone. The effects vary among individuals.
Some people may benefit from it, while others may develop headaches , hypoglycemia, dizziness and lack of concentration.
Conclusion: Skip breakfast is part of intermittent fasting methods, like the 16/8 method. Intermittent fasting can bring many benefits.
Breakfast is optional
The data is clear, the breakfast is nothing special. It probably does not matter whether you eat at breakfast, as long as you eat balanced the rest of the day.
Breakfast does not help boost metabolism, and not taking it will not automatically make you lose weight or eat too much. Also read my previous post about 10 Tips To Lose Weight Without Diet.
This is a myth based on observational studies that have since been proven false by randomized controlled trials (of concrete science).
In the end, breakfast is optional, and it all depends on your personal preferences. If you are hungry in the morning and like to have breakfast, do not hesitate to eat a balanced breakfast, preferably rich in protein.
However, if you feel no hunger in the morning, or need to have breakfast, then do not eat. It’s that simple.