Something I’ve heard time and time again is that ‘breakfast is the most important meal of the day’.
People nowadays are under the assumption that breakfast is healthier than other meals. It’s claimed that breakfast helps ‘boost the metabolism’ and leads to better weight loss.
However, recent studies have actually been shining a new light on the topic of skipping breakfast, and they’ve begun questioning whether this is really the case or not.
In this article, I’d like to take a deeper look at whether skipping breakfast is really harmful to your health or make you gain weight.
Eating Breakfast Does NOT Burn More Calories
A commonly repeated statement within health circles is that eating breakfast ‘boosts your metabolism’ and helps you lose weight, or that eating ‘4 or 5 smaller meals’ causes to the body to burn more calories.
This is quite simply a myth.
What these people are referring to is the thermic effect of food, which basically implies that when you eat food, the body has to expend calories in order to process and digest the food – which is absolutely true.
However, the calorie expenditure of this process will have nowhere near enough impact to actually offset the calories you’ve just consumed within the food!
What really matters for losing weight is the total amount of calories you consume throughout the whole day. It’s irrelevant which times you eat, or how many meals you eat.
Skipping Breakfast Does NOT Cause You To Gain Weight
People who skip breakfast do tend to weigh more than those who eat breakfast, but similar to my first point, it’s because of overall lifestyle choices, not because of actually skipping breakfast.
It makes sense at first glance. Skipping breakfast causes you to become hungrier at midday, so you end up having a huge lunch and dinner, thus causing weight gain, right?
This makes sense theoretically but in reality, that’s not the way it works.
Yes, you’ll feel a bit more hungry if you skip breakfast, but it won’t have a strong enough impact to overcompensate for the calories you missed.
In fact, some studies have actually found that those who skip breakfast end up eating up to 400 calories fewer than those who eat breakfast.
There was a study recently carried out which closely monitored the eating habits of 309 obese men and women, over the course of a 4-month period. One half of them are breakfast every morning, and the other half skipped breakfast.
At the end of the 4 months, there was zero difference between the two groups of people. Whether they ate breakfast or not had no effect on their weight loss!
Those Who Eat Breakfast DO Tend to Be Healthier
It has been proven that people who eat breakfast generally live healthier lifestyles.
They’re also less likely to have chronic diseases as well as being overweight or obese.
However, it’s not necessarily the fact that they eat breakfast that’s making them healthy. It’s primarily due to the fact that on the whole, people who eat breakfast tend to have healthier lifestyle habits in than those who skip breakfast. Now, I’m not saying all people who skip breakfast are unhealthy – just that a lot of lazy people skip breakfast.
You’ll also find that those who smoke cigarettes, drink alcohol and do minimal exercise also tend to skip breakfast! This is the reason that breakfast eaters are healthier, not because of they’re actually eating the meal itself.
In fact, many studies have shown in controlled trials that it doesn’t matter whether one eats breakfast or not.
Skipping Breakfast CAN Offer Some Health Benefits
Skipping breakfast is personally the method I use when I utilise intermittent fasting.
I usually use the 16/8 method, which basically means you fast for 16 hours (skipping breakfast) and you eat all of your calories during an 8-hour period (for example, between 11-7).
Intermittent fasting has been shown to be effective when it comes to reducing the total amount of calories you eat, which does help with weight loss. It also has great benefits when it comes to improving metabolic health, ensuring that the body burns calories at it’s most optimal rate.
Breakfast is NOT Necessary
One thing which has definitely been proven is the fact that breakfast is NOT essential in order to be perfectly healthy, nor does it help one lose weight.
It seems as though it doesn’t really matter whether you eat breakfast or skip it – what’s important is that your overall caloric intake throughout the day is made up of healthy, whole foods.
Breakfast doesn’t kickstart your metabolic system, nor does skipping it suddenly make you fat. This is simply a myth which was formulated a long time ago by somebody within the fitness industry, probably in order to sell you something.
The truth is, whether you eat breakfast or not is a personal choice which you need to make yourself.
If you are the type of person who really feels like they need to eat in the morning, go ahead. It won’t do you any harm.
However, if you feel as though you’re just eating breakfast because it’s ‘routine’ and you’re struggling to lose weight, don’t eat it. As long as you don’t overeat for the remaining meals, you will end up in a caloric deficit – resulting in weight loss.
The best way to lose weight is to follow a structured program
There is no better way to lose weight than to follow a program created by people who’ve done it consistently. If you’re looking for a step-by-step plan which will help you lose weight as quickly as possible in a healthy manner (no starving yourself – the diet consists of 3-4 meals per day), you should really consider taking a look at our 30-Day Weight Loss Challenge.
It’s a month-long weight loss program we’ve put together using the most effective weight loss methods (from both science and personal experience), specifically designed to help you shift between 10-20 pounds of body fat in 30 days – all for less than the price of ONE personal training session.
However – we don’t want somebody’s money if they’re not completely satisfied with the result. For this reason, we offer a 30-day money back guarantee to anybody who follows the program and doesn’t get the desired result. If you follow the program for 30 days and you haven’t lost more than 10 pounds, just drop us an email and we’ll be more than happy to offer you a full refund.
We’ve eliminated all the risk, so the only way you can possibly lose out is by not getting involved. Besides, you won’t want a refund when you see the kind of results it’ll bring you – trust me!
To get started with the challenge, or to find out more information, you can check it out here.
I hope this article has cleared up your confusion on the topic of whether you should eat breakfast or not. It’s something which people often overthink – just do what’s right for you.
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I appreciate your time, see you in the next article!
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