Skip Breakfast to Lose Weight
Skip Breakfast to Lose Weight. So, can skipping breakfast speed up my diet? For years, we have been told that breakfast is the most important meal of the day. We were led to believe that it was the one meal guaranteed to help us lose weight and stay healthy. In the United Kingdom, there was even a long-running government-backed advertising campaign encouraging everyone to eat a ‘Hearty Breakfast’ before leaving home each morning. Can skipping breakfast speed up my diet
But what if this isn’t true? What if we were continuously fed incorrect information? What if skipping breakfast, rather than eating breakfast, was actually better for our health and also helped us to lose weight? In this blog post, we will explore the popular science behind breakfast and weight loss.
But first, let us state the obvious. Breakfast is, of course, the most important meal of the day, that is, if you use the word literally. The word ‘breakfast’ relates to breaking the fast. As an example, if you had your evening meal at 7.00 pm, then when you have your first food the following day, you will be ‘breaking your fast. It does not matter if you eat that first food of the day at 8:00 a.m. or 8:00 p.m.; either way, it will be breakfast or your “fast-breaking” meal.
There is growing evidence that skipping breakfast may be beneficial to your health. Numerous studies have shown that people who eat breakfast tend to be heavier than those who don’t. One study showed that women who ate breakfast consumed an average of 400 calories more per day than those who skipped it. It has been established that eating a carbohydrate-based breakfast is likely to trigger cravings for other high-carbohydrate foods later on in the day.
Consume Fewer Calories
Conversely, studies have shown that skipping breakfast has a positive effect on weight loss. One study found that women who skipped breakfast consumed an average of 250 fewer calories per day than those who ate it. In addition, skipping breakfast may also reduce your risk of developing type 2 diabetes. So, if you’re looking to lose weight and improve your overall health, skipping breakfast may be the best single change you can introduce into your life.
When it comes to breakfast, opinions are divided between both positive and negative. However, in the arena of Intermittent Fasting, there is little argument. Intermittent fasting is a pattern of eating that involves cycling between periods of fasting and eating. Some people choose to fast for 16 hours each day and eat all their meals within an 8-hour window. Others may fast for 24 hours, once or twice per week.
Intermittent Fasting
There is strong evidence that intermittent fasting boosts weight loss, improves insulin sensitivity, and reduces inflammation. Many believe that skipping breakfast makes it easier to stick to a fasting schedule as you don’t have to worry about preparing and eating a meal first thing in the morning. Of more importance is that when you are fasting, the body produces a lower amount of the hunger hormone ghrelin. So, skipping breakfast encourages a longer and more pleasant period of not eating.
For years, we’ve been told that breakfast is the most important meal of the day. We were told that it provides us with the energy we need to start our day and helps us concentrate at work or school. Of course, there is actually very little scientific evidence to support these claims. So why has breakfast become such an entrenched part of our culture? It’s likely because we’ve been duped by misleading marketing campaigns, particularly from the manufacturers of breakfast cereal. Can skipping breakfast speed up my diet?
I read in a book recently that breakfast cereals are the ‘Devil’s Making’. A little research on Google will confirm that one cupful of Honey Nut Cheerios (the favourite breakfast cereal in the US!) contains an incredible 12 grams or three teaspoons of sugar! The current dietary guidelines for the UK and the US are clearly carbohydrate-biased, and the recommended ‘healthy’ amount of added sugar is no more than six teaspoons per day for women. Even so, by choosing Cheerios for breakfast, a woman has already consumed at least half of her day’s sugar before leaving home!
If you are going to have breakfast occasionally, always, always go savoury; it’s as simple as that. For example, a couple of scrambled or poached eggs are a great source of nutritious protein and contain no more than 1 gram of carbohydrate in total. Alternatively, of course, you could just grab a cup of coffee. We have another post about the health benefits of coffee! Can skipping breakfast speed up my diet?
So, what does this all mean? Well, it means that breakfast is not the most important meal of the day when it comes to weight loss. It also means that you can save yourself both time and calories by skipping breakfast and not feeling any worse for it. So, if you’re looking to lose weight, intermittent fasting and skipping breakfast may be the best single change you can introduce into your life. Read below about our Award Winning Programme.
In conclusion, the age-old adage that breakfast is the most important meal of the day may be due for a reevaluation. As we’ve explored the intricate relationship between breakfast and weight loss, it becomes evident that the traditional belief that eating a hearty breakfast is essential for shedding pounds and maintaining good health may not hold true for everyone.
The concept of breakfast, often interpreted as “breaking the fast,” raises questions about when and how we should break it. Recent research suggests that skipping breakfast may indeed have some advantages, particularly for those aiming to shed excess weight. Studies have shown that breakfast skippers tend to consume fewer calories throughout the day, while breakfast eaters may be more susceptible to cravings for high-carbohydrate foods.
Furthermore, the realm of intermittent fasting has gained prominence, emphasizing that extended periods of not eating can significantly impact weight loss, improve insulin sensitivity, and reduce inflammation. For many, skipping breakfast provides a more manageable way to adhere to an intermittent fasting regimen, as it naturally extends the fasting period and lowers the production of the hunger hormone ghrelin.
This discussion challenges the popular notion that breakfast is indispensable for energy and focus. In reality, scientific evidence supporting these claims is scarce. The tradition of breakfast’s importance has, to some extent, been perpetuated by misleading marketing campaigns, particularly by breakfast cereal manufacturers. Some breakfast cereals are alarmingly high in added sugars, which goes against recommended dietary guidelines.
If breakfast is still on your menu occasionally, consider choosing savoury, protein-rich options like scrambled or poached eggs to kickstart your day while keeping carbohydrate intake minimal. Alternatively, a simple cup of coffee can be a more prudent choice, and you can explore the health benefits of caffeine in another one of our posts.
In a world where sugar-laden cereals rake in billions of dollars annually, it’s essential to question the motives behind the incessant promotion of traditional breakfast. Skipping breakfast and embracing a savoury start to your day might not only aid in weight loss but also contribute to better health outcomes, including the potential to reverse type 2 diabetes.
Make a Change
In the quest for improved well-being and a trimmer figure, it’s clear that the importance of breakfast has been exaggerated. So, for those seeking effective changes in their lives, remember that skipping breakfast and exploring intermittent fasting might be the single best step you can take. Read below about our Award-Winning Programme to discover more about how these concepts can be integrated into your journey towards better health.
A little bit of trivia… Americans purchase a whopping 2.7 billion boxes of sugar-laden breakfast cereal every year; why? It is well promoted on TV and in the US press; why…The North American Cereals Market is valued at USD 15.78 billion, which is an awfully large amount of money. Maybe the last thing they want is for people to go savoury, lose weight, and reverse type 2 diabetes…
Answer: Skipping breakfast can be an effective strategy for weight loss. Studies have shown that breakfast skippers tend to consume fewer calories throughout the day, which can contribute to shedding excess pounds. Skip Breakfast to Lose Weight.
Answer: Yes, skipping breakfast may reduce the risk of developing type 2 diabetes. It has been linked to improved insulin sensitivity and decreased inflammation, which can enhance overall health.
Answer: Intermittent fasting involves alternating between periods of fasting and eating. Skipping breakfast aligns with this approach, making it easier to follow an intermittent fasting schedule associated with weight loss and health improvements.
Answer: Contrary to the belief that breakfast is essential for energy and productivity, there’s limited scientific evidence to support this. Many individuals maintain consistent energy levels and better focus when skipping breakfast.
Answer: No, not all breakfast options are equally healthy. Some, like sugary breakfast cereals, can be detrimental to health. Opting for protein-rich, savoury breakfasts such as eggs can be a healthier choice when you do decide to eat in the morning.
Answer: While there aren’t rigid guidelines for skipping breakfast, it’s crucial to maintain a balanced and nutritious diet throughout the day when you do eat. Ensure your overall calorie intake remains within a healthy range. Skip Breakfast to Lose Weight.
Answer: Skipping breakfast is generally safe for most healthy adults. However, individuals with specific medical conditions or dietary requirements should consult a healthcare professional before significantly changing their meal patterns.
Answer: Instead of traditional breakfast options, consider enjoying savoury choices like eggs, lean proteins, or a cup of coffee. These options provide essential nutrients and can help you feel satisfied throughout the morning without relying on high-carb, sugary foods.
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Marion Shirran, as a director of Oxford Therapeutics Limited, is proud to be a registered Stakeholder in NICE – National Institute for Health and Care Excellence. Additionally, she is involved in the government’s All-Party Parliamentary Group on Obesity.
We were proud to be nominated for the ‘Most Innovative Obesity Psychological Therapy Service’ in the UK Mental Health Awards 2022.
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Watch the short animated ‘Want and Need Video’ below…
Click on the link below to listen to our short audio introduction to the weight-loss course.
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Although the weight-loss results and success stories shown on the site are typical, individual results will vary and are not guaranteed. Weight-loss success depends on each individual’s level of motivation, commitment, food intake and metabolism. Read our full disclaimer in the Terms & Conditions.
Skip Breakfast to Lose Weight
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