Experts in nutrition have suggested that delaying breakfast could be a straightforward way to aid weight loss and improve long-term health. Nutritional scientist Tim Spector and neuroscientist Dr. Julia Jones both recommend extending the gap between your evening meal and breakfast to give your body a longer fasting period.
Tim Spector, Professor at King’s College London and founder of the Zoe health app, recently spoke at the Cheltenham Literary Festival about the benefits of shifting breakfast to after 11am. “If you have a later breakfast, you can gain significant health benefits,” he said. “There’s new science emerging that suggests we’ve been misled about what’s healthy when it comes to meal timing.”
Spector highlighted that many people have moved towards later eating habits, similar to those in Spain and Italy, where dinner tends to be consumed later. “Even those who don’t eat as late may still snack into the evening, making it difficult to maintain a healthy fasting period,” he explained.
He proposed a simple change: delay breakfast from 8am to 11am, which could be more effective than popular intermittent fasting methods, such as the 5:2 diet. According to Spector, this shift provides better metabolic results than many of the current dieting trends.
Neuroscientist Dr. Julia Jones echoed Spector’s recommendation, explaining on ITV’s This Morning that delaying breakfast can help reset the body’s internal systems. “A 16-hour overnight fast followed by eating within an eight-hour window can give your digestive system and other cellular processes the time they need to reset,” she said, adding that this could add as much as two decades to our lives by reducing stress on our bodies.
One individual who has embraced this advice is TikTok user Kathy Ooritz. Kathy shared her success with her followers after following a similar routine—waiting until after 11am to have breakfast and finishing her meals by 7pm. In just three weeks, she reported losing 10 pounds. Her diet included avocado and eggs on whole wheat bread for breakfast, rice, chicken, and beans for lunch, and a simple sandwich with ham and lettuce for dinner. She also worked out four days a week for 25 minutes on a StairMaster. Kathy emphasized that while this approach worked for her, everyone’s experience may vary.
However, experts caution that intermittent fasting may not suit everyone. The British Dietetic Association warns that side effects can include dizziness, irritability, headaches, and trouble concentrating, especially for those new to fasting.
The takeaway? Shifting your breakfast time might be a small change with big benefits—provided it aligns with your lifestyle and overall health needs.
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