Is it true that skipping breakfast helps with weight loss?

Dr. Ashley Olivine, founder of The Wellness Clinic (USA), will now answer the question: Should you skip breakfast to lose weight?

Does skipping breakfast help with weight loss?

Dr. Olivine stated that studies support the idea that eating breakfast helps control appetite, making it easier to lose weight and maintain a healthy weight, according to the health news site Verywell Health.

Although eating less in the morning or waiting until lunchtime to eat might seem ideal for weight loss, it can have negative effects.

The harmful effects of skipping breakfast

Skipping breakfast can pose many risks, such as metabolic disorders, difficulty controlling blood sugar, negative mood, fatigue, and reduced learning and work efficiency.

The benefits of eating breakfast

The benefits of eating a nutritious meal early in the day include improved alertness, increased concentration, enhanced energy levels, appetite regulation, and a reduced risk of obesity.

In addition, eating breakfast properly helps control blood sugar, improve cardiovascular health, and reduce the risk of chronic diseases.

What about intermittent fasting?

Intermittent fasting involves restricting eating time to just eight hours or less. This might mean skipping breakfast or delaying breakfast until noon, and then stopping eating at a specific time.

Although still controversial, intermittent fasting has been shown to help with weight loss, improve heart rate and blood pressure, and reduce inflammation.

However, according to Dr. Olivine, a more effective way to practice intermittent fasting is to prioritize eating a full meal at the beginning of the day. Specifically, a nutritious breakfast should be eaten, then the amount of food should be gradually reduced later in the day, and meal times should be limited. This method still creates short eating intervals and long fasting periods, but the body receives sufficient energy right from the morning.

Who needs to eat a full breakfast?

For some groups of people, eating a full meal early in the day is more important than for others, including:

• Athlete.
• Children.
• People with diabetes or other medical conditions may be affected.
• These are people who eat based on emotions or cravings.
• Women (especially pregnant or breastfeeding women) need to eat a nutritious breakfast early in the day, as research shows that skipping breakfast has a more negative impact on women's reproductive health compared to men.

Should you skip breakfast?

Everyone, including those trying to lose weight, should ensure they get adequate nutrition at the beginning of the day. Skipping meals can easily lead to hunger and cravings later in the day, causing you to overeat and lose control of your food intake.

Instead of skipping meals, you should start your day with a moderate, balanced, and healthy breakfast. Besides nutrition and exercise, methods such as mindfulness practices and cognitive-behavioral therapy have also been shown to help control emotional eating, thereby supporting more effective weight loss.