Is it unhealthy to skip breakfast?

No breakfast: is skipping breakfast a good or bad thing?

"Breakfast is the most important meal of the day."

This myth is widespread and ubiquitous in our society.

The breakfast is perceived as healthy and is said to be more important than any other meal of the day.

The official nutritional guidelines of the German Nutrition Society recommend that we should have a healthy breakfast.

It is claimed that breakfast helps us lose weight successfully and that that Skipping breakfast our risk of being overweight and obese increases.

Our bodies are not necessarily dependent on breakfast: the blood sugar level is usually high enough for several hours after waking up.

New scientific studies have begun to challenge the universal advice that everyone should eat breakfast.

In this article, we'll take a detailed look at breakfast and see if skipping breakfast really worsens your health and makes you fat.

Table of Contents

Those who eat breakfast often have healthier habits

Many studies actually show that breakfast eaters usually do live healthier.

It was found that they are less likely to be overweight and have a lower risk of several chronic diseases (1, 2).

For this reason, many experts claim that breakfast must be good for you.

However, these studies are so-called observational studies that cannot prove any causality.

These studies show that people who eat breakfast are more likely to be healthier. But they can not prove itthat breakfast is responsible for it.

There is a possibility that people who eat breakfast other healthy lifestyle habits who can explain this.

For example, people who eat breakfast also tend to have healthier diets with more fiber and micronutrients (3, 4).

On the other hand, people tend to do that forego breakfast, to smoke more, drink more alcohol, and exercise less (5).

Perhaps these are the reasons breakfast eaters are healthier on average. However, most likely this has a healthy lifestyle Nothing to do with breakfast itself.

In fact, randomized controlled trials suggest that whether you eat something in the morning or skip breakfast doesn't really matter.


Someone who eats breakfast is generally healthier and leaner than someone who skips breakfast. However, this often has nothing to do with breakfast itself, but can be attributed to the fact that breakfast eaters have other healthy habits.

Breakfast does not increase your metabolism

It is often said that breakfast is the metabolism "Cranked".

Unfortunately, that's a myth. Breakfast does not automatically make your metabolism faster.

This assertion is referring to the thermal effect of food. The thermal effect of the food increases the calorie burning that occurs after eating.

What everyone of us knows is the warming effect of a spicy food such as chili con carne. That's when we start to sweat and maybe even get a little hot flash. Peppermint tea, on the other hand, has a cooling effect, which is well known in Arab countries.

However, this is crucial for the metabolism Total amount of foodthat are consumed throughout the day. It doesn't matter what time or how often you eat. Whether you have breakfast or not, it doesn't matter to your metabolism or your fat burning.

Studies show that there is no difference in calorie burn over 24 hours between people who eat breakfast or skip breakfast (6).


Eating in the morning or skipping breakfast does not affect the amount of calories you burn throughout the day. So the claim that breakfast will boost your metabolism and burn fat is a myth.

Skipping breakfast won't make you fat

As mentioned earlier, people who skip breakfast tend to weigh more than people who eat breakfast.

That may sound like a paradox, because how can you put on more weight by skipping a meal?

Well, some claim that skipping breakfast will result in you very hungry so that you overeat later in the day.

This may seem plausible at first, but is not supported by any studies or evidence.

While it's true that skipping breakfast makes you feel hungrier and eat more at lunch, that's not enough to overcompensate for skipped breakfast.

In fact, some studies have even shown that skipping breakfast can be total Reduce calorie intake by up to 400 calories per day can (7, 8, 9).

This is also logical, because you are effectively removing an entire meal from your diet every day, so to speak.

Interestingly enough, this breakfast dispute - eat breakfast, yes or no? - recently tested in a high quality randomized controlled trial.

This study lasted 4 months and it compared the recommendations Eating breakfast or skipping breakfast. The study participants were 309 obese men and women (10).

After 4 months there was no weight difference between the two groups. In fact, it did not matter whether the people had breakfast in the morning or skipped breakfast.

These results are supported by other studies on the effects of breakfast habits on weight loss. Had to skip breakfast no visible effects on weight (11).


Several studies have shown that it makes no difference whether people eat breakfast in the morning or skip breakfast. If you skip breakfast, you may eat a little more at lunch. But that amount is not enough to cause weight gain.

Not eating breakfast actually has health benefits

Skipping breakfast is a common part of many Intermittent fasting Methods.

This includes the 16/8 intermittent fasting method, which consists of a 16-hour fast overnight and an 8-hour meal window.

That eight-hour eating phase usually extends from lunch to dinner, which means that you do that Skip breakfast every day.

Personally, I've been eating this 16/8 method for over a year. Intermittent fasting has many health benefits and the nice thing about it is: It's so easy!

Numerous studies have shown that intermittent fasting is effective in reducing calorie intake, increasing weight loss, and improving metabolism (12, 13, 14, 15, 16).

It is important to note, however, that intermittent fasting and / or skipping breakfast are not recommended for everyone alike. Women who are breastfeeding or pregnant are not advised to use this fasting method. The effects also vary depending on the person (17).

Some people may experience positive effects from intermittent fasting, while others may experience mild side effects such as headache, blood sugar drop, fatigue, and difficulty concentrating.

These "side effects" of intermittent fasting are only temporary and disappear within a few days once the body has got used to the new diet.


Skipping breakfast is part of many intermittent fasting methods, such as the 16/8 method. Intermittent fasting has numerous health benefits and is very easy to follow.

Breakfast is not essential

Breakfast - yes or no?

The evidence is clear. There is nothing “special” about breakfast.

It probably doesn't matter whether you have breakfast or just skip breakfast, as long as you eat healthy food for the rest of the day.

Breakfast does not "crank" your metabolism and skipping breakfast is a worry not automatically for weight gain.

This is a common myth based on observational studies that have now been proven false in randomized controlled trials.

At the end of the day, breakfast is optional and it all boils down to personal taste.

If you feel hungry in the morning and enjoy breakfast, eat a healthy breakfast. A high protein breakfast is best.

However, if you just aren't hungry in the morning and don't feel like you really need to have breakfast, then just don't eat anything and just trike your coffee.

It's that simple 🙂

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