We’ve all been told that breakfast is the most important meal of the day, eat breakfast like a king, lunch like a prince and dinner like a pauper. But is there any truth behind this?
Unfortunately, there are very few studies which look at the overall impact on your health when it comes to skipping breakfast, most are focused on the impact it has on your weight.
The latest study on this topic, published in the British Medical Journal, found that individuals who ate breakfast ended up weighing 0.44kg more and eating an extra 260 calories per day when compared to breakfast skippers. They found no evidence that eating breakfast resulted in weight loss or that skipping breakfast resulted in weight gain. So according to this study it’s totally okay to skip breakfast, however the authors themselves admitted that the quality of the study was low, that the findings should be interpreted with caution and that skipping breakfast should not be used as a technique to lose weight.
Will skipping breakfast cause you to gain weight?
This will depend on your total calorie intake for the day. The reason this statement has been made in the past is that some studies showed that individuals who skipped breakfast were more likely to snack more throughout the day and tended to have a higher BMI. There are many things that could be at play here. Did those who skipped breakfast feel they were entitled to snack more during the day because of their early calorie deficit? Did the individuals with a higher BMI have a high BMI to start with and used skipping breakfast as a way to help them lose weight?
If skipping breakfast means that you end up reaching for a high energy snack mid-morning and being ravenously hungry, or eating larger portions than usual at lunch time then yes, skipping breakfast may result in weight gain. If you’re able to carry on as normal without needing to fill up on high energy snacks and large portions then skipping breakfast should not result in weight gain.
Will skipping breakfast help you lose weight?
Studies have shown that individuals who eat breakfast tend to have a lower BMI, snack less throughout the day and have more energy. Starting your day with a healthy breakfast often sets you in good stead to continue choosing healthy options throughout the day; it helps you maintain your energy levels so you’re not tempted to reach for a sugary pick me up.
By skipping breakfast you will create a calorie deficit in your total daily intake which should result in weight loss, however this is not a strategy I would recommend. Breakfast is a great opportunity to provide your body with some key nutrients like fibre, protein, calcium and other essential micronutrients. By skipping this meal it becomes slightly more difficult to consume the recommended daily intake of these key nutrients and not consuming sufficient amounts of these nutrients will have a negative impact on your overall health, so even if you do end up losing weight you might not feel that great.
Instead of skipping breakfast, have a look at what you are currently eating for breakfast and ask yourself if you are making healthy choices. Could you make some changes to ensure your breakfast is packed with all those good nutrients?
Will eating breakfast boost your metabolism?
Many believe that having breakfast is essential for an efficient metabolism; however there are currently no studies to support this. In fact, studies have shown that skipping breakfast had no impact on metabolic rate. Your metabolic rate is not impacted by the frequency of your meals but rather by your total caloric intake – once you start consuming fewer calories than your body needs for maintenance it compensates by slowing down your metabolic rate.
What if you’re not hungry in the morning?
I hear this one a lot, and whilst I do believe it’s ok to skip breakfast – as long as this isn’t your strategy to lose weight and you’re not depriving your body of the nutrients it needs – I also believe that not being hungry in the morning could be a result of one of two things, or a combination of the two.
Firstly, you’ve trained your body to not be hungry in the morning. If for the last however many years you’ve not had breakfast then you’re likely to no longer feel hungry every morning as you’ve conditioned your body to not expect it. Whilst this isn’t necessarily a bad thing, it’s important you look at the impact this has on the rest of your day – are you reaching for snacks or having larger portions when hunger does finally strike? If the answer is yes, then it might be worth trying to re-introduce a morning meal.
Secondly, you’re eating large portions or snacking on energy dense foods the night before. By doing this it’s likely that you’re not giving your body the chance to adequately digest your evening meal/snack in time for your morning meal, which results in you not being hungry. Try having smaller portions in the evenings or cutting out that late night snack and see if that has an impact on your morning hunger levels.
There is no right or wrong, healthy eating is not a one size fits all approach. The important thing is that you do what works for you, and if you’re not sure then play around with a few of the things I’ve suggested and see if they make a difference to you.
Be Healthy, Be Happy, Be you!