Truth About Skipping Breakfast and its Health Benefits

We transition from our childhood into adults hearing the same thing over and over about not skipping breakfast, ‘Breakfast – the most important meal of the day.’ General Foods first used the slogan in 1944 to market cereals and other breakfast foods. However, it is 2021 that we questioned the reasoning behind this theory and its authenticity.

Let us begin by calling it out for what it is – a myth and a false perception making breakfast the king of meals. The theory falters as it lacks scientific evidence and fails to consider the nutrition, calories, and metabolic properties of meals that we consume throughout the day.

It is claimed that breakfast enables one to lose weight since it gives one a sensation of fullness and reduces hunger pangs, leading to overeating and obesity. So, before you rush through the morning traffic and force an apple down your throat because the TV says skipping it will harm your health and make you fat, read this article and be your judge.

Is Breakfast Really Important?

Breakfast is believed to be a vital part of our morning ritual. But what if skipping the meal altogether makes you feel great? Scientists in commercials have touted their horn while presenting as the most important meal of the day that reduces obesity risk and other potential health problems. The comprehensive research conducted by actual scientists shows a correlation between breakfast and obesity. However, correlation and causation are two very different terms. In this case, correlation is just in terms of calorie intake and other nutritionist factors.

A scientific analysis examining the relationship between breakfast and fat loss and the perceived benefits of breakfast had the result that it “exceeds the strength of scientific evidence.”

A secondary analysis of the relationship between breakfast and fat loss showed that the results lacked evidence and were biased.

In these changing times where we have started questioning things when truth holds more importance than convenience, we need to realize that poorly conducted studies and contradictory results or opinions indicate a lack of clear answers. It means is not the most important meal of the day. It is crucial to devise food habits that fit YOUR needs rather than believing hearsay. Create a calorie deficit, eat the right foods and stick to the plan to achieve your health goals.

Does Breakfast Improve your Metabolism?

We often hear people claiming that breakfast Kick Starts their metabolism, which is a myth.

The thermic effect of food is the increase in calories burnt that occurs post-consumption of food. It gets mistaken as increased metabolism. What affects metabolism is the total amount of food consumed throughout the day. Your metabolic rate is independent of the time or the frequency of your meals.

Studies show no difference in calories burnt over 24 hours between people who eat breakfast and skip it.

Skipping Breakfast Causes Weight Gain – T/F?

People who skip breakfast tend to weigh more than people who consume it simply because they have healthier eating habits and are conscious about their calorie consumption. It may enable weight loss, or skipping it may result in weight gain. The truth is that this has nothing to do with the time of your meal consumption at all and more to do with what it is that you consume.

It may seem confusing because how can eating less food make you gain weight? People who skip breakfast may end up overeating during their other meals because they get so hungry. While this sounds great on paper and makes sense, it lacks evidence. Skipping breakfast may make some people hungry, and they might eat more during lunch, but this is not to overcompensate for the missed meal. Skipping breakfast can help you reduce your overall calorie intake by 400 calories per day.

There is no evidence to support that breakfast consumption aids in weight loss or skipping it causes weight gain. It simply does not matter whether you choose to eat or skip breakfast. Skipping breakfast may make you eat more at lunch which is not to compensate for the calories missed. Planning right and sticking to your calorie intake plan can help you control your portion during lunch.

The Advantages of Skipping Breakfast

Breakfast is an Individual Choice

Planning and strategizing is the easy part of dieting. The real challenge is following the diet. For some people, skipping breakfast allows them to be more productive during the day. It enables them to adhere to the diet and makes them ten times more compliant with their eating plan. Some people even complain about getting nauseated feeling sick which can be avoided by skipping breakfast.

The Health Benefits

Overall calorie intake is the key when devising an effective diet plan. There are several health benefits reported from skipping breakfast or increased fasting times during intermittent fasting. Skipping breakfast may reduce markers of inflammation, oxidative stress, and blood pressure. It improves cardiovascular function facilitating cellular regeneration or repair and increasing the growth hormone release. The results seen when skipping breakfast are the same as when consuming a calorie deficit diet.

One of the most discussed and relevant health benefits of extending the overnight fasting period is anti-aging. It improves the body’s natural process of detoxification. This is known as autophagy which is the removal of cellular junk from your body. Autophagy clears faulty parts, cancerous growth, and metabolic dysfunctions making our bodies more efficient. It is essential for healthy aging as we grow older.

Intermittent fasting methods use skipping breakfast frequently within their diet plan. The eating window during intermittent fasting ranges from lunch until dinner resulting in skipping breakfast automatically. Intermittent fasting reduces calorie intake, increases weight loss, and improves metabolic health.

Parting Words

As mentioned above, there is nothing ‘special’ about breakfast. It is an individualistic choice that depends on your preference to space your meals. As long as you maintain healthy eating by eating whole foods, reduced carbs, and sugary drinks throughout the day, skipping breakfast will not make you gain weight, and eating it won’t boost your metabolism. If breakfast isn’t your cup of tea, move on to brunch!