03 Dec Does Skipping Breakfast Lead to Real Weight Loss?
Table of Contents
- 1 Skipping Breakfast for Weight Loss: The Science is Mixed on the Benefits
- 2 Eating Breakfast Affects More Than Just Weight
- 3 What Does Skipping Breakfast for Weight Loss Do to Your Body?
- 4 Weight Loss and Breakfast: What to Eat and How Much?
- 5 When To Eat Breakfast for Weight Loss?
- 6 Weight Loss Isn’t Just About Skipping Breakfast
- 7 Bottom Line: Does Skipping Breakfast Help Achieve Weight Loss?
The health-conscious are quite fastidious about their breakfast and eating habits!
Certainly, weight loss is possible with a calorie-deficient diet as per the available information. In such a case, skipping a meal can help in achieving your goals. Perhaps that’s the reason there’s an increasing “skipping breakfast for weight loss” trend.
However, this highly popular thing also has a scientific side, which is often overlooked. Effective weight loss depends on the diet for sure, but a properly planned and appropriately portioned one is what matters most.
In fact, the belief that Skipping Breakfast Leads To Weight Loss can turn to be dubious. A wider analysis and inspection is required to establish Skipping Breakfast Benefits and the relation between weight loss and breakfast.
Our team has tried to address the question, Does Skipping Breakfast Lead to Weight Loss or Weight Gain? Let’s start with our initial findings.
Skipping Breakfast for Weight Loss: The Science is Mixed on the Benefits
The old perception of breakfast being the most crucial meal of the day has been shattered by the new trend of skipping it. Surprisingly, scientific evidence is available in the favor of both perceptions. Let’s find out how real weight loss and breakfast interrelate.
Is Skipping Breakfast Good for Weight Loss?
Weight Loss And Breakfast Skipping are correlated. While researching this subject, we were able to gather some supporting evidence as well.
#1: Eating Breakfast Does Not Boost Your Metabolism
Breakfast kick starts metabolism. Well, our initial findings debunked the common perception. The thermic effects have no significant impact on the daily calorie burn.
In fact, a study was conducted on a group of people who had breakfast and another one that didn’t, which hadn’t shown sound facts. After 24 hours of observation of calorie-burning, no difference was seen in the final results of the two groups.
In short, whether you have or skip breakfast, no major difference is observed in the calorie burn throughout the day.
#2: Potential Skipping Breakfast Benefits
Some evidence supports the positive effects of a No Breakfast Diet Plan. In fact, it’s common among different intermittent fasting methods.
The 16/8 intermittent fasting involves a 16-hour overnight fast and an 8-hour eating window. Usually, the eating hours last from lunch to dinner. In short, skipping breakfast is natural for such a diet.
Moreover, studies depict this diet shrinks calorie intake, boosts weight loss, and promotes metabolism. Nonetheless, intermittent fasting and/or skipping breakfasts aren’t suitable for everyone.
Some people can experience issues like headaches, low concentration, and unconsciousness.
Skipping Breakfast for Weight Loss Can Also Turn Out to be Bad!!
Is Skipping Breakfast Bad? Well, there’s another body of scientific findings suggesting breakfast is important in weight loss.
In fact, it supports the common and traditional perceptions of breakfast that are crucial to weight management.
#1: Skipping Breakfast May Cause Weight Gain
Initial findings suggest skipping breakfast can lead to further weight gain. Not eating results in weight gain, isn’t it paradoxical?
Actually, missing it out can increase hunger leading to a tendency to overeat. Missing breakfast may also make you have more at lunch.
Thus, skipping breakfast can, after all, have no long-term weight loss benefits. And there’s always a looming danger of eating more at lunch due to exaggerated hunger.
#2: Breakfast Eaters Tend to Have Healthier Habits
Those who have breakfast tend to be healthier. In fact, they have a lower risk of chronic ailment. Also, they are less likely to gain weight.
Nonetheless, these observational studies don’t indicate the cause. The studies don’t prove breakfast as the sole reason behind their optimum health.
This is where the Skipping Breakfast Myth makes us go in spirals. So, deciding what to do can become easier if you know what suits you better.
Breakfast eaters are likely to be healthier and slimmer compared to breakfast skippers. However, this can possibly be due to other healthy habits. Still, the Benefits Of Eating Breakfast are benefits after all.
Eating Breakfast Affects More Than Just Weight
A Healthy Breakfast is vital for a good start to the day. It not only helps us think and perform better but also supports our health in different ways.
In fact, scientific studies indicate several sound reasons to have breakfast. Here are some:
#1: Fuel and Nutrition
Having breakfast fuels the entire day. However, nutritionists suggest relying on a pair of carbs with protein. Carbs supply energy-efficient functioning of the brain and body. Whereas, protein keeps you powered up and full for longer.
#2: Healthy Weight
So, Is Breakfast Important for Weight Loss?
Yes, indeed. Having breakfast can help you maintain your waist size.
Studies also suggest regular breakfast to be helpful in weight management. In fact, science favors a healthy breakfast. It isn’t just about weight but also about better availability of vitamins, minerals, and muscle mass.
#3: Controls Blood Sugar
Breakfast eaters have steadier blood sugar throughout the day irrespective of if they’re diabetic or not. For normal people, it can prevent Insulin Resistance leading to diabetes.
Moreover, spikes or drops in blood sugar can affect your mood also. In short, Skipping Breakfast Benefits seems a myth when we compare the relation between weight loss and breakfast.
#4: Good for Your Heart
The Benefits of Eating Breakfast are prevalent in cardiac health also.
A study of 2017 in the Journal of the American College of Cardiology indicated breakfast skippers are more probable to have atherosclerosis.
Actually, the condition starts up when arteries get narrower and firmer because of the buildup of plaque. Eventually, heart attack and stroke are common in that condition.
The above argument definitely adds to the ongoing discussion on Does Skipping Breakfast Help You Lose Weight.
Indeed, it’s entirely based on the following body process that takes place after skipping breakfast for weight loss.
What Does Skipping Breakfast for Weight Loss Do to Your Body?
Breakfast is the most important meal of the day. However, the traditional concept is contradictory when looked through the glasses of science.
Actually, the research and studies indicate no difference in the weight of people who miss it and who don’t.
What Will Happen if We Skip Breakfast?
Some clinical trials have a strong verdict.
Usually, breakfast eaters have lower rates of cardiac ailment, high blood pressure, and high cholesterol. Well, the outcome was visible in the report published by the American Heart Association.
On the contrary, some clinical trials indicate fasting overnight can actually help lose weight. Recently, the American Journal of Clinical Nutrition conducted a small study. It shed some light on what actually happens when you skip your first meal each day.
On breakfast skipping days, people burn more calories. But in a few cases, the habit can lead to dangerous inflammation.
The research at the University of Hohenheim in Germany on 17 healthy adults on 3 different days reveals much more. First, they skipped breakfast, three regular meals, and once they missed dinner.
Although the meal schedule changed, the daily calorie consumption, carbs, fat, and protein breakdown were equal on all three days.
During the study, blood samples were taken repeatedly from 7 a.m. until 9 p.m. By measuring glucose and insulin concentrations, hormone levels, and immune cell activity, they came to a conclusion.
The final conclusion for Skipping Breakfast Benefits would be quicker fat burning. Notwithstanding, it can lead to inflammation which can turn out to be worrisome.
Certainly, after getting some positive responses, we finally need to look into our diet to really determine whether to skip breakfast or not.
Weight Loss and Breakfast: What to Eat and How Much?
Skipping breakfast for weight loss can be effective enough. Well, a significant amount of fresh study and research support this trend.
However, the findings also indicate, the results entirely depend on the diet you have. Basically, it relies on what you are eating and in what quantity.
“How to Lose Weight?”
As said, the answer depends on two things: first, diet, and second, workouts. A healthy breakfast can be beneficial in some ways when you are also checking the other boxes of a healthy lifestyle.
Nonetheless, we can’t underestimate the new trend of skipping breakfast for weight loss, which also seems to work for some people.
However, we are going to really dig deep into the interplay between weight loss and breakfast. What if you do have breakfast? How can you achieve weight loss with such an approach?
Let’s see quick recommendations for your diet by nutritionists.
#1: Go For Protein and Fiber
Include meals high in protein and fiber. These can help you drop many pounds and help maintain weight. Moreover, they keep you fuller for longer and will satisfy your taste buds. For protein, go for eggs and chicken breast. For fiber, oatmeal and whole-grain cereal are good options.
#2: Don’t Forget Produce
Americans have much protein and fat but don’t have sufficient vitamins and fiber full of veggies and fruits. However, consider breakfasting a chance to have them. In fact, an apple, a hardboiled egg, a slice of string cheese, with carrot and celery slices is enough.
#3: Count Calories
Your favorite High Protein Breakfast can be loaded with hidden calories. In fact, some add 5 or more fruits and protein powder in smoothies without understanding calorie increase.
Obviously, serving sizes are tricky to comprehend. However, the calorie count differs with your weight loss goals, height, weight, and activity level. 250 to 300 calories are more than enough for a healthy breakfast.
#4: Choose Food That Works with Your Lifestyle
You aren’t a breakfast person. But that’s not a big deal with some grab-and-go breakfast to work. Here are some ideas:
- Instant oatmeal
- A smoothie made with berries, low-fat yogurt, ice, and water
- A banana wrapped in a whole wheat tortilla with a couple of tablespoons of peanut butter
Running late in the morning? You can also plan your breakfast a day before. In fact, prepare an egg casserole with veggies. Well, you can store it in a fridge, which can work for the next morning.
When To Eat Breakfast for Weight Loss?
Well, several studies have supported the necessity of having the first meal of the day. So, no need of asking Why Is Breakfast Important? Still, what matters more is the Best Time to Eat Breakfast for Weight Loss.
Some solid findings have given a brief idea!
Recent research from Harvard University has much to report in this term. It isn’t about just healthy breakfast, but it should also jive well with day-to-day rhythms. The blood sugar levels can spike by 18% than normal if it doesn’t. Eventually, it can fire up the fat-storing hormone, insulin.
What is the Best Time to Eat Breakfast for Weight Loss?
Several research and studies provide a meal-by-meal rundown. Clinical trials show mixed results regarding weight loss and breakfast.
Still, the National Weight Control Registry’s data reports in favor of the first meal of the day.
In terms of suitable timing for the morning meal, several studies have different conclusions. A 2015 obesity study has significant results on the consumption of High Protein Breakfast between 6:00 a.m. and 9:45 a.m. Well, such people had reduced appetite in comparison to having breakfast after 10 a.m.
Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics suggests having a healthy breakfast within an hour upon waking up.
Certainly, the longer you avert your first meal, the longer you would be away from the hunger-squashing benefits of protein, fat, and fiber.
In short, the Best Time to Eat Breakfast for Weight Loss is anywhere between 6:00 a.m. and 9:45 a.m. Experts suggest not to be late as it can affect your blood sugar level leading to the increased fat-storing hormone.
Weight Loss Isn’t Just About Skipping Breakfast
If you are thinking missing breakfast would only help you go slim and leaner, probably you are mistaken.
Undoubtedly, having it or missing it has certain effects on weight loss. However, slimming doesn’t entirely depend on this sole factor. The relationship between weight loss and breakfast is more complex than that.
In fact, if you achieve the most successful weight loss results, you would find several elements responsible for the outcome.
From diet to workout to several other key aspects have their own role in enticing weight loss. Here is proven science to look into!
#1: Distribute Calories Throughout the Day
Having a calorie-deficient diet is vital. However, what also matters is how you have distributed the calories throughout the day.
In fact, this only helps you keep fuller for longer and run with enough energy. Several studies have established the importance of a planned diet in weight loss compared to an unmanaged diet.
#2: Eat Healthily And Be Mindful Of Emotional Eating Addictions
With calorie distribution, the selection of the right meal is important. Oftentimes, people fall into the trap of their favorite meal. Hence, they end up eating more than required.
Eventually, this ends up ruining the calorie deficient eating which you aim for. Research also shares evidence in the same fashion about eating. So, you have to be mindful of your eating behaviors.
#3: Don’t Eat a Late And Heavy Dinner
The other crucial aspect is dinnertime. Well, expert dietitians have so much to share in this regard.
Firstly, they recommend not to be too late. Just keep your diet planned. Having a heavy dinner can have a negative impact on your metabolism. It’s best to avoid snacking post-dinner.
#4: Be Consistent
If you can’t really have your meals at a fixed time and follow a tight schedule, experts recommend being at least consistent with your meals.
In short, have your breakfast, lunch, and dinner regularly. Though, it’s best to have a time schedule to keep your metabolic health in check.
#5: Make Up Your Diet with Nutrition Dense Foods
Rather than having food full of calories, you need to pick means with dense nutrition. In short, your meals need to have lots of vitamins, minerals, protein, healthy fats, and amino acids.
However, nutritionists also suggest having Calorie Dense Foods only during the first half of the day.
While finding the relation between weight loss and breakfast, several basics of slimming down are clear.
Well, weight loss is beyond skipping the first meal of the day. Still, we’re not going to leave you hanging. A final answer and opinion are much needed in this aspect.
Bottom Line: Does Skipping Breakfast Help Achieve Weight Loss?
Considering the several studies on the benefits of skipping breakfast and having it, the final results are mixed.
So, Can You Lose Weight by Skipping Breakfast?
It won’t necessarily dictate weight loss or weight gain until you are keeping your daily calorie intake under check.
Now, you might wonder Which Meal is Best to Skip for Weight Loss!
Lastly, everything ends up at your final diet. Only having a calorie-deficient diet will promote weight loss.
Skipping breakfast or not skipping it is entirely your preference. If you don’t have time, you can skip it and go ahead with lunch. However, if you are unable to have something solid, dieticians recommend having vegetable juices. Actually, starving during the morning hours can lead to inflammation.
Also, if you are feeling hungry and can’t miss out on your breakfast, go ahead and have it. There is no such thing as instant weight gain by having your breakfast. In fact, studies suggest taking the first meal can stimulate metabolism and keep you satiated till lunch. So, you don’t end up overeating.
However, only missing your first meal won’t slim you down. In fact, being mindful of your eating habits throughout the day should be your goal. Also, if you are up to snacking, only go for protein-based snacks.
Now, we would love to know your thoughts on weight loss and breakfast. Stop by our comments section and leave your thoughts. One of our team members will get back to you.