Is Skipping Breakfast Bad For You?
December 16, 2022
Intermittent Fasting vs Breakfast
We’ve always been told that breakfast is the “most important meal of the day”, kickstarting metabolism and providing energy. But that doesn’t necessarily mean that eating it will make you leaner or healthier. In fact, some studies suggest that breakfast eaters end up eating more!
So, what should you consider when deciding whether to break-your-fast or eat breakfast?
What matters most is:
- What you eat
- Your schedule
- Your preference
Let’s break down breakfast, looking at how it weighs in next to intermittent fasting, and what you should focus on first-thing!...
What You Eat for Breakfast
Maybe you’re just not a morning muncher. Yet, just for the health of it, you feel pressured to stuff something like a sugary pastry down during the wee morning hours.
The problem is, when we start off sweet, it sends our blood sugar on a roller coaster ride, increasing the fat storing hormone (insulin) and making us more prone to cravings. Meaning we may end up eating more later in the day.
Some research suggests that breakfast skippers could be harming their tickers (hearts), but it didn’t separate intermittent fasters from the rest. Nor did it consider the quality of food – a key ingredient for health.
So what matters even more than whether or not to eat breakfast, is what you eat for breakfast. Put the focus on the quality of food you’re having to break your fast. Include a balance of whole foods (carbs, protein and fat) to be healthy and energized, such as:
- Whole grain bread, avocado and hard boiled egg.
- Low-fat greek yogurt with sliced banana and almonds.
- Oatmeal with soy milk, topped with cocoa nibs.
You may be worried that if you go straight into work in the morning and skip breakfast, it will make you miss out on a morning metabolism boost – not necessarily. What matters is the total amount of food consumed throughout the day.
In fact, research shows that when breakfast eaters and skippers are compared, there is no difference in overall calories burned over the entire day. While other studies show that people who ate breakfast consumed more calories than those who did not. These results help debunk the thought that skipping breakfast will lead to a binge later in the day.
Use the Fastic app and find the schedule that suits you. For an added bonus, eat your meals around the same time each day.
If you’re someone who eats breakfast half of the time, this can be confusing for your body. It won’t be sure when the next meal is coming so it may go into survival mode. What does this mean? Decreased metabolism and storing more fat.
Some research shows the body is better at burning calories earlier in the day. What matters most is keeping to a consistent schedule, or close to it.
That’s because our bodies follow a natural daily cycle, called the circadian rhythm, which regulates our appetite, increases metabolism and helps us burn more fat! Plus, studies show that even your healthy gut bacteria get more comfortable with a consistent schedule, improving overall health.
Research shows that intermittent fasting can reinforce our circadian rhythms and get us on a schedule that sets us up for success.
Your Preference: Listen to your Body
So, if you love breakfast and can’t imagine living without it, keep enjoying it! Simply start your fast time earlier in the evening. If you’re not a breakfast eater and the thought of it makes you nauseous, or “opens the floodgates” to a non-stop day of eating, there’s no point in adding it now – keep fasting in the morning.
At Fastic we always encourage you to listen to your body. You’re unique and deserve a personalized approach to nutrition. Shift your fasting schedule to work best for you and your lifestyle!
Fast, Breakfast Summary
In general, skipping breakfast isn’t necessarily good or bad. The notion that breakfast will kick start your metabolism and that skipping it will automatically make you overeat or gain weight is a myth. That’s because it’s based on observational studies, meaning participants were observed under varied situations, but not scientifically proven.
What nutritionists and science agrees on, is that it’s most important to break your fast (whatever time you do) with a balanced, wholesome, protein-rich meal that fits your lifestyle and preference.
If you’re hungry in the morning and feel your better off eating breakfast, then follow an earlier intermittent fasting schedule. If breakfast doesn’t appeal to you, then shift it to later in the day. Simple as that!
Haven’t gotten the Fastic app yet? Download it for free on your App Store!