Main menu


Is Breakfast Necessary for Weight Loss? The Truth Behind the Myth

Is Breakfast Necessary for Weight Loss? The Truth Behind the Myth

Everyone knows that skipping breakfast is the surest way to fail at weight loss and keep it off. But why is this? Well, for starters, breakfast is often the only meal of the day that people tend to eat with other people present. 

This means that if you don’t eat with others, it can be harder to make an effort to follow through and keep to your eating plan. Furthermore, research has shown that those who eat breakfast tend to eat more throughout the day than those who don’t. So not eating breakfast—or breaking your daily eating window—can end up making you overeat later in the day. The good news? Contrary to popular belief, there are ways to lose weight without giving up your first meal of the day. In this article, we explore some of the reasons why skipping or delaying your first meal may not be as effective as many think.


What is Breakfast?

Breakfast is the first meal of the day. Although it is usually lighter in calories than other meals, it can still be important for weight loss. Breakfast can be an important meal for weight loss for a few reasons. First, most people consumed the largest amounts of calories in this meal. Second, people tend to experience a decrease in metabolism (the body’s rate at which you burn calories) after fasting for 12-16 hours. A study published in the Journal of the American Dietetic Association investigated what impact eating breakfast had on weight loss. In the study, researchers looked at 5 different groups of participants, with each group eating either breakfast or skipping breakfast. At the end of the study, the researchers found that those who ate breakfast tended to lose more weight than those who skipped breakfast. The researchers also found that eating breakfast significantly reduced participants’ hunger levels throughout the day, and this could be why people who ate breakfast lost more weight than those who skipped it did.


Research on the Effect of Breakfast on Weight Loss

A study published in the journal Obesity Reviews analyzed and reviewed over 150 studies on the topic of breakfast and weight loss. What the study found is that eating breakfast may result in slightly less weight loss than skipping it, but it does not have any impact on dinner calories. So if you don’t eat breakfast, you may end up eating more at dinner, but you will not consume more calories overall throughout the day. Another study analyzed the impact of eating breakfast on weight loss in women. This study compared two groups of women: One group ate breakfast and the other skipped it. The researchers found that eating breakfast resulted in significantly less weight loss than skipping it did, which shows that skipping breakfast is not the best way to go about losing weight.


What Makes Breakfast Effective for Weight Loss?

- Provides Energy - Breakfast should provide enough energy to get through the day so that you don’t feel tired and end up taking a break from your usual activities. 

- Contains Important Vitamins and Minerals.

 - Breakfast is the best time to consume vitamins and minerals that your body needs to function properly. A healthy body needs nutrients like fibre, calcium, and iron, to name a few, to keep your metabolism at its best. 

- Low in Calories.

 - Many people automatically assume that since breakfast is a lighter meal, it will be easier to skip. This doesn’t have to be the case. Breakfast can still be a low-calorie meal. You just need to pay attention to the ingredients you use in your meal.

- High in Fiber and Water - A large part of the reason why breakfast is effective for weight loss is that it contains a lot of fibre, which can help you feel full and stay hydrated

. - Helps Reduce Stress - Eating breakfast has long been associated with a reduction in stress, but this has recently been proven. In a study published in the journal Physiology and Behavior, researchers found that consuming a breakfast high in fibre and protein resulted in significant decreases in cortisol (a hormone associated with stress), blood sugar, and insulin, which can be beneficial for weight loss.


Does Consuming a Meal with a Deadline Help You Lose Weight?

Yes, eating with a deadline can help you lose weight. This is because the feeling of hunger is lower when you consume a meal with a deadline. Studies have shown that when you consume a meal with a deadline, you are less likely to overeat because you don’t feel as hungry. This is because when you are hungry, your body produces hormones that make you want to eat more. When you consume a meal with a deadline, however, you don’t feel as hungry, so your body produces fewer hormones that make you want to eat more. This is why it’s important to follow a diet that includes meal plans with deadlines for when you need to consume your meal.


Does It Matter When You Eat Breakfast?

Yes, it does matter when you eat breakfast. Consuming your meal with a low blood sugar level, or hypoglycemia can significantly reduce your chances of losing weight. A low blood sugar level occurs when you consume a meal too late in the day or a meal that doesn’t contain enough sugar. A study published in the journal Diabetes Care investigated the negative impact of consuming a meal with a low blood sugar level on weight loss.

 The researchers found that a meal consumed too late in the day had a significantly negative impact on weight loss, a finding that supports the previous statements. What this means is that if you eat your first meal too late in the day or if it doesn’t contain enough sugar, it will negatively impact your weight loss. This means that you should always consume your first meal within two hours of when you wake up.



When it comes to losing weight, breakfast is often touted as the meal that needs to be skipped. In addition, some people believe that eating breakfast is more difficult than eating later in the day because you have to be more mindful of what to consume. 

However, these myths can be debunked by looking at the facts. First, it is not necessary to skip your breakfast in order to lose weight. It is, in fact, possible to consume a low-calorie breakfast that is high in fibre, vitamins, and minerals and yet still lose weight. Another thing you can do is consume a meal with a deadline.

 This will help you feel less hungry and will help you to consume fewer calories throughout the day.


table of contents title