Should You Skip Breakfast to Lose Weight?

Fitness Science

Skipping breakfast to lose weight is such a logical idea, but others might go by the saying, “breakfast is the most important meal of the day.”

Well, skipping breakfast to lose weight is such a controversial topic, and research has its share on each side of the coin.

Let me show you how skipping or not skipping breakfast can be equally crucial if done well and how you can do that to achieve your weight loss goals.

How to lose weight without skipping breakfast

Just because you know someone that never skips breakfast and they’re skinny doesn’t mean following suit will make you lean.

According to studies, most people that eat breakfast and stay fit, chances are they tend to consume a healthy balanced meal. They also have other healthy lifestyle practices that they’re less likely to gain weight or develop chronic diseases on average.

Whereas on average, most individuals that skip breakfast tend to feast on unhealthy foods, smoke, and consume excessive amounts of alcohol. Equally, most of them don’t care to exercise.

So, if at all you’re going to eat breakfast and lose weight, it has to be a healthy breakfast, high in protein and dietary fiber, but that’s not all. You need to develop other healthy lifestyle practices such as avoiding smoking and alcohol, keeping off saturated fats, rehydrate throughout the day, and establish a workout regime.

How to lose weight by skipping breakfast

Most people still think skipping breakfast can make you gain weight, and the argument is, those that skip breakfast end up hungrier that they overcompensate by eating more than they should on their next meal.

However, according to studies, skipping breakfast may reduce your daily calorie intake by up to 400 calories.

But how can you skip breakfast and avoid overeating at the same time?

Start an intermittent fasting regime.

This is simply an extended overnight fast followed by a period of eating and not eating.

The fasting period allows your body to use ketones as its energy source, allowing you to burn fat and lose weight.

Your first meal of the day starts at around noon depending on your intermittent fasting protocol and your last meal should be latest at 8pm and the same continues for each day.

The reason why intermittent fasting continues to help people lose weight while fighting other health issues is that it focuses more on a healthy balanced diet rather than the quantity of food.

People on intermittent fasting consume adequate amounts of proteins, healthy fats as well as fiber. This prevents cravings and keeps one full and satisfied for an extended period of time.

So do you really need to skip breakfast to lose weight?

I’ll say yes and no.


Some people may skip breakfast and end up losing weight, while others may not skip but still lose weight.

So, the answer comes down to an individual—their eating habits, food choices, timing, and above all, their lifestyle.

About Author

Joan C. is a Registered Medical Clinician, a content creator, and a health and wellness enthusiast. She’s all about educating clients on the power of plant-based nutrition, mindfulness, and lifestyle habits as a strategy to impact health and longevity.

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