You have heard the phrase “go to work on an egg.” This slogan came from the UK Egg Marketing Board in the 1950s. It was not based on science or nutrition. It was simply a marketing effort to sell more eggs. Many people believed breakfast was key because of this.
Concepts like breakfast being the “most important meal of the day” are commonplace. But is this notion actually true? What does science say about skipping breakfast? Is it effective for weight loss? Does it have health implications? Let’s find out.
Is It OK to Skip Breakfast?
These days, skipping breakfast is commonplace. The rise of intermittent fasting has seen many people forego their morning meal. They hope to lose a few pounds. According to a survey, 13 per cent of adults never eat breakfast.
Others swear by their morning meal. Look at the rising popularity of shakes, smoothies, and nuts. You can see how big the breakfast market actually is. Some dietitians say having a meal in the morning is important. However, it is a personal preference what time this takes place.
The name literally means “breakfast.” What the meal contains is more important than the timing. Some people prefer a later, more substantial breakfast. Others want to eat immediately when they wake up.
What Happens When You Skip Breakfast?
For some people, missing breakfast is no big deal. They simply don’t feel hungry first thing. It can help them get up and out quicker in the mornings.
But if you are used to starting the day with food, going without can feel odd. Not only is it part of your morning routine, but your body is used to being refuelled. Chances are you will probably feel hungry and a bit light-headed. Inside your body, there is a lot going on.
Intermittent fasting can cause changes in your body’s hormone levels. It can decrease insulin levels and improve insulin sensitivity. This is beneficial for weight loss overall. It also reduces your risk of diabetes.
But one study found that skipping breakfast and late meal consumption decreased leptin. Leptin helps you feel full. It also increased ghrelin, the hunger hormone.
Cutting out breakfast can also raise your levels of cortisol. This is the stress hormone. What’s more, it significantly raises your levels of ‘bad’ LDL cholesterol. Those who skip breakfast are 21 per cent more likely to experience cardiovascular disease.
The impact is not the same for everyone. But skipping breakfast can lead to low energy levels. It can also impair cognitive function, or brain fog.
This is due to low blood sugars. The body does not have a ready source of energy. Glycogen is stored around the liver and in muscles. It sustains us during periods of fasting overnight.
However, it is generally depleted by the morning. The body has to use its own tissues to provide energy. This is less efficient. The brain needs a constant source of carbohydrate to function at its peak.
Is Skipping Breakfast Good for Weight Loss?
It depends which studies you read. But yes, apparently so. According to a recent scientific review, people who went without breakfast lost an average of 0.66kg. This was compared with those who didn’t.
Other studies show that those who eat breakfast consume around 260 calories more per day. This is compared to those who don’t.
However, skipping breakfast can also disrupt your metabolism. It can affect your gut microbiome. This is the ecosystem of microbes that live in your intestines.
Missing breakfast does not necessarily mean you will consume fewer calories. It does not guarantee that the rest of your meals will be balanced. It can lead to snacking due to increased hunger.
A better plan is to eat intuitively. Listen to your hunger cues. Eat when you are hungry, whatever time that is.
So, Should You Stick With Your Brekkie?
While skipping breakfast is on-trend, there are plenty of reasons to stick with your brekkie. The choice ultimately depends on your body and your lifestyle. Pay attention to how you feel. Make the decision that works best for you.
