Skipping breakfast has become a common strategy for those attempting to shed extra pounds, but dietitians warn that this habit may do more harm than good. Instead of accelerating weight loss, avoiding breakfast can lead to poor food choices, increased hunger later in the day, and unstable blood sugar levels, ultimately undermining efforts to maintain a healthy diet.
How Skipping Breakfast Impacts Weight Loss
Many individuals overlook the long-term effects of skipping their morning meal. According to Maj. Kelly Kaim, M.S., RD, LD, lead sports dietitian for the Army’s World Class Athlete Program, skipping breakfast often results in overeating later in the day. “When people skip breakfast, they tend to consume larger portions and gravitate toward high-sugar foods,” Kaim explains.
Increased Caloric Intake Later in the Day
Research supports the notion that skipping breakfast can lead to excessive calorie consumption at subsequent meals. Lainey Younkin, M.S., RDN, LDN, a Boston-based dietitian, highlights the pattern: “Many people find themselves snacking in the late afternoon or evening, which is often a result of insufficient calorie intake in the morning.”
A study found that individuals who skipped breakfast consumed more calories later in the day. While these individuals did register slightly lower total daily calorie intake, the study only examined short-term dietary habits, leaving room for further research on long-term implications.
Late-Night Overeating
Forgoing breakfast can also shift calorie consumption to less active parts of the day. “Eating a well-balanced breakfast helps regulate hunger, reducing nighttime cravings and making it easier to maintain a slight calorie deficit,” says Younkin. She and Kaim suggest that consuming a larger breakfast provides energy for daily activities, reducing the likelihood of excess calorie storage as fat.
Blood Sugar Spikes and Cravings
A well-balanced breakfast plays a crucial role in stabilizing blood sugar levels after an overnight fast. “Skipping breakfast or eating too little in the morning disrupts blood sugar regulation, which is a major factor in weight loss,” Younkin adds.
A small study involving men aged 19 to 24 found that those who skipped breakfast experienced significant blood sugar spikes and high insulin levels after lunch, leading to increased hunger throughout the day. Other studies have also linked breakfast omission to poor blood sugar control in individuals with type 2 diabetes.
Strategies for Sustainable Weight Loss
Eating breakfast is just one step toward achieving weight loss goals. Experts recommend additional strategies to support a balanced diet without resorting to meal-skipping.
Planning Meals in Advance
Dietitian Christy Brissette, M.S., RDN, underscores the importance of planning meals ahead of time to avoid chaotic eating patterns. “Taking a few minutes in the evening to plan meals sets you up for success and prevents last-minute unhealthy choices,” she advises.
Prioritizing Protein Intake
Protein plays a crucial role in satiety and muscle maintenance. “A well-balanced breakfast includes high-fiber carbohydrates, protein, and healthy fats,” Younkin notes. She recommends aiming for 20 to 30 grams of protein at breakfast, alongside 5 to 10 grams of fiber and healthy fats such as avocado.
Increasing Vegetable Consumption
Vegetables offer essential nutrients while being low in calories, making them ideal for weight management. “Filling half of your plate with colorful vegetables provides fiber, water, and vitamins while keeping calorie intake in check,” says Brissette. Younkin adds that an abundance of vegetables can promote a sense of fullness, making it easier to stay within a calorie deficit.
Adopting a Flexible Approach
Strict diets can be difficult to maintain over time. Philadelphia-based dietitian Amy S. Margulies, RD, LDN, CDCES, advocates for flexibility. “Sustainable weight loss requires a plan that aligns with personal preferences and lifestyle,” she says. “If you feel like you’re on a restrictive diet rather than a manageable meal plan, regaining lost weight becomes more likely.”
The Bottom Line
For those skipping breakfast as a weight-loss strategy, reconsidering this approach may yield better results. By incorporating a balanced morning meal, individuals can reduce cravings, stabilize blood sugar, and prevent overeating later in the day.
Sustainability remains the key to long-term success. “If you can’t maintain a habit indefinitely, you won’t maintain the results either,” Younkin concludes. She advises aiming for balanced meals about 80% of the time while allowing room for enjoyment and flexibility.
Ultimately, making thoughtful, consistent dietary choices will have a more significant impact on achieving and maintaining a healthy weight.
Related Topics:
What Grains Are On The Mediterranean Diet
