Does Eating Breakfast Really Improve Weight Loss
Jan 02, 2024
If you are on a weight loss journey, here’s a nutritional debate that you might face every morning — eat or skip breakfast? There has been much back and forth regarding this topic for quite some time. Is there a benefit to eating breakfast, such as improved weight loss, or does it really not matter if you simply skip the meal entirely and wait until lunch?
Let’s take a deeper look into this question and see if we can make some sense of it all. Below, we’ll dive into the eating breakfast debate further, look at what the research says, and hopefully put this all to bed once and for all.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor or dietician before making any changes to your daily nutrition plan.
The Breakfast Debate: Eating Breakfast or Not... Does It Really Matter?
Eating breakfast is considered the most important meal of the day. It refuels the body with all the necessary nutrients that your body loses when you’re asleep and fasting. Also, it helps to boost the metabolism and can keep you energized all day long.
But the question is, if you are trying to slim down and get rid of some body fat, should you make sure that you’re eating breakfast, or is it fine for you to simply skip it altogether and merely have lunch later? Let’s see what the research says.
As per the research published in the BMJ, there is no strong evidence that supports the idea that eating breakfast helps in weight loss or that skipping breakfast causes weight gain.
However, studies say that people who eat breakfast tend to consume more calories than people who skip it (around 260 calories more). This additionally shows that skipping breakfast does not reduce the appetite for the rest of the day.
Does this mean that something like intermittent fasting could be the ticket?
Related Article: Intermittent Fasting 101 — Is This Your Weight Loss Solution?
Many people swear by intermittent fasting. Rather than eating breakfast, most will hold off until around noon or even as late as 2 pm to “break their fast.” This tends to be done using a 16:8 method where you fast for 16 hours, and then you allow yourself an eight-hour window where you can feed.
If you want to be more productive during your mornings and get more accomplished, eating breakfast can take up a portion of your morning before work, as you’ll need to make breakfast, sit down to eat, and then clean up. Intermittent fasting allows you to get up and get right to work without eating breakfast. But if you want to learn more about intermittent fasting, check out this article.
So, Should You Say Goodbye to Eating Breakfast for Weight Loss Benefits?
So many people who are on a mission to lose weight either skip breakfast or replace it with brunch. Well, there is nothing special about skipping breakfast, as it all depends upon your metabolism. But in actuality, if you want to get technical, if you’re having at least one meal during the day, you’re still technically “eating breakfast.”
How so? Because breakfast is defined as “breaking the fast.” So, whether you eat a traditional “breakfast” in the morning or you skip that meal and eat “lunch” in the afternoon, you’re still breaking your fast.
That being said, let’s say you feel hungrier during the workday, at that point, it is good to have a properly balanced meal during the day then rather than eating breakfast. If you wake up hungry, eating breakfast is probably a good idea so that you’re not distracted by being hungry all morning until you finally sit down for lunch. But if you feel hungrier in the evening, it is better to make a few changes in your meal timing where it makes the most sense.
How Are Metabolism and Weight Gain Related?
To help effectively burn calories and boost the metabolism rate, what matters is the amount of food consumed during the day. It is not just breakfast that affects your metabolism, so it does not necessarily lead to weight gain. In fact, studies show that eating meals in the daytime helps boost the metabolism more than eating the same meal in the evening.
In short, when you burn more calories than you consume, you put yourself in a prime position to achieve weight loss.
If You Skip Breakfast, Won’t You Eat MORE Calories Later?
It is obvious that when you skip breakfast, the chances are that you might end up consuming more high-calorie foods during the day. It’s common for people to overconsume on food when they’re hungry. However, it does not really make a huge difference as the total energy intake in the evening remains the same if you have breakfast or decide to skip it.
What you’re doing is merely inserting the calories you would have had during breakfast and pushing them back to further in the day. This can actually provide you with more time to do as you please in the morning.
Related Article: PB&J Stuffed French Toast with Cinnamon Roll IsoJect
Have you ever experienced that when you eat in the morning, you feel hungry again during lunchtime, but when you skip breakfast, you don’t feel hungry for hours? It is because your body adapts to that particular routine. It’s the same thing that people experience when they try intermittent fasting.
Your stomach will get used to the amount of food you provide on a regular basis, regardless of when you decide to break your fast. After all, the meaning of breakfast is nothing more than breaking a fast.
A Few Key Points to Keep in Mind
- Apart from whether you have breakfast or not, what matters is what you eat when you actually break your fast. Let’s just say there is a huge difference between eating a chocolate waffle and eating fresh fruits. It all depends on your choices and what you put into your body.
- Eating breakfast can have a positive impact on your lifestyle. And skipping breakfast can lead to a lot of problems as you may not get all the nutrients required by your body. Only you know what may be best for your situation and whether it makes sense to focus on eating breakfast or skipping it and eating later in the day.
- It is important to have breakfast if you plan on working out in the morning as it helps improve your overall performance, as you’ll then have some extra fuel in your tank to push yourself.
- When having breakfast, keep in mind to have the right mix of nutrients and give your body and brain what it needs to thrive. For example, choose a perfect mix of protein, carbs, fats, and something with a good amount of micronutrients for a fulfilling and delicious breakfast (regardless of the time you decide to eat).
What Should You Do to Improve Weight Loss?
If you are on a weight loss journey, try both ways. Start tracking your weight while eating breakfast and see if it helps you make better choices during the day and control your appetite. If you find you’re having success with your weight loss, then stick with it.
But also, try skipping breakfast and see if you notice any difference. Again, you’re going to want to track your weight and food intake to ensure you’re not putting yourself in a caloric surplus.
What it truly comes down to is your personal preference and how it affects your lifestyle and goals.
Related Article: Long Weekend? It’s Time to Detox Your System
The overall take-home from what was said in this article is that you need to have a healthy nutrition plan, regardless of whether you are eating breakfast or skipping breakfast. Weight loss comes from what you consume on a daily basis, not solely focused on just one meal.
Sometimes you need an extra little kick in the butt to get your metabolism revving on all engines. In that case, we have some potent fat loss supplements that can help you on your journey.
If you’re someone who enjoys morning fasted cardio, consider adding one of our Evogen Nutrition Carnigen products to your fasted cardio regimen. These are a more natural type of product without all the heavy stimulants. You’ll be able to effectively burn fat and stay focused on the task at hand.
Are you looking for something a little more powerful and potent? If so, Evogen Nutrition Lipocide is the golden ticket. Grab the version of Lipocide that aligns with your wants and needs to toss that into your supplement regimen to optimize your weight loss.
Give any of these products a try and decide whether eating breakfast is for you or if it’s better for you to skip it. Track your results and make the necessary changes and tweaks as you go to see the best results possible!