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Breakfast continues to receive a lot of attention in the health, nutrition, and fitness society. The question has been whether to skip breakfast. The supposed benefits of doing either have been overemphasized–weight loss, especially.
Normally, a healthy person may have meals spaced about 4–5 hours apart. There are 12 hours between 6 a.m. and 6 p.m.; dividing this period into three roughly equal eating occasions gives intervals of about 4 hours.
This provides the traditional basis for the concept of three square meals a day. The first meal of the day is called breakfast. In this sense, breakfast is simply the first meal within a conventional daytime eating pattern
Breakfast and Weight Management?
Many of the marketed benefit of needing to have breakfast or not centers targets people who want to lose weight. Some people say, Never skip breakfast, or else you will overeat later and gain weight. Others say, Skip breakfast, and you will eat fewer calories and lose weight.
When it comes to breakfast for weight loss, you don’t necessarily need to eat breakfast to lose weight. Nor does eating it regularly cause you to gain weight. But not necessarily, because having breakfast would make you gain weight. So far, eating breakfast at all doesn’t make a person lose or gain weight on its own.
Truth be told, compared with eating breakfast, skipping it generally increases your chances of eating more at lunch. However, the extra calories eaten later in the day usually won’t fully make up for the calories missed at breakfast.
So, if your goal is weight loss, skipping breakfast can be a reasonable strategy. That is, if it helps you reduce your total daily calorie intake and makes you lose weight.
You do not automatically make up all the calories from lunch if you skip breakfast. Beware, however, that this approach does not support long-term weight loss – the risk of regaining lost weight later is high.
Breakfast and Type 2 Diabetes
Our body does not regulate blood sugar in exactly the same way every time we eat. The timing of the first meal affects blood sugar control. Delaying the first meal can result in a higher rise in blood sugar after eating.
The meal before influences how the body responds to subsequent meals—a phenomenon known as the second-meal effect. As a result, delaying the first meal may impair glycemic control not only at that meal but also later in the day. This may be particularly relevant for people living with prediabetes or type 2 diabetes.
Therefore, breakfast should not be considered only for weight management. It should also be considered for its potential effects on blood glucose control. If you have type 2 diabetes or prediabetes, having breakfast regularly may help with blood sugar management.
Summary
The question is not whether to skip breakfast. It depends on the individual. For some people, breakfast may be particularly useful as it helps manage blood sugar better.
For some people with certain health conditions, breakfast needs to be consistent with their medication regimen. Not having your first meal on time can also cause dangerously low blood sugar due to medication in type 2 diabetes, for example.
But for others, skipping it can make it easier to eat fewer total daily calories. However, this is not a lasting solution for excess weight.
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Meal Plans to Lower Cholesterol
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In our 5 Meal Plans to Lower Cholesterol, we planned meals in the Ghanaian context to provide more than 5 g of soluble fiber to lower blood cholesterol.