Does skipping breakfast help with weight loss?

Answer:

While skipping breakfast may reduce calorie intake, it is not a healthy or sustainable method for weight loss. Effective weight loss requires maintaining a calorie deficit—consuming fewer calories than you burn throughout the day. Skipping breakfast alone will not guarantee this, especially if you do not control your calorie intake at lunch and dinner.

Skipping breakfast can leave your body lacking the energy needed for daily activities, leading to fatigue, difficulty concentrating, and decreased performance at work or school. You might also experience headaches, dizziness, and irritability due to low blood sugar levels.

Bread with guacamole and egg. Illustration photo by Pexels

Additionally, skipping breakfast can increase hunger later in the day, making you more likely to overeat, crave sweets and carbohydrates, or indulge in unhealthy snacks. This can lead to a higher overall calorie intake, potentially sabotaging your weight loss goals. Furthermore, skipping breakfast can disrupt the balance of cortisol and insulin hormones, negatively impacting metabolism and blood sugar regulation, which could increase the risk of diabetes.

When you skip breakfast, you may also feel less energetic, leading to a decrease in physical activity, which further limits calorie expenditure and hinders weight loss.

Instead of skipping breakfast, it’s better to focus on eating a nutritionally balanced meal that is high in protein and fiber while keeping your total calorie intake lower than the calories burned. A well-balanced breakfast can help control hunger, stabilize blood sugar levels, and provide the necessary energy to perform well throughout the day.

Nutritionist Tran Quyen An

Tam Anh General Hospital’s Center for Weight Control and Obesity Treatment