You might have heard that breakfast is the most crucial meal of the day, but there’s also talk that skipping it is okay. A study from 2019, published in The BMJ, adds more to the discussion. It reviewed 13 studies on breakfast and weight, concluding that having breakfast is not a surefire way to lose weight, and skipping it doesn’t necessarily lead to weight gain.
So, should you bid farewell to your morning eggs and toast? Let’s delve into what science says about breakfast.
Does eating breakfast aid in weight loss?
The question of weight loss has been central to the breakfast debate for years. Some studies, often funded by cereal companies, suggested that eating early in the day was vital for weight control. However, when considering research not funded by the food industry, the answer becomes less clear.
Some studies found that people who eat breakfast tend to weigh less and burn more calories throughout the day. But lifestyle and socioeconomic factors could play a role, making breakfast eaters more likely to have better overall health. On the flip side, other research, including the 2019 review, discovered no strong link between breakfast and weight loss. One study even suggested that skipping breakfast might lead to more calorie burning but also higher inflammation levels in the body.
Despite the ongoing debate, experts like Sharon Collison, a registered dietitian nutritionist, say there’s no evidence that eating breakfast can cause weight gain. So, eating it is likely harmless. Anecdotally, Collison notes that people who struggle with weight tend to consume more calories later in the day, indicating that skipping breakfast might lead to increased hunger and cravings.
Is it unhealthy to skip breakfast?
Weight loss aside, Collison, who supports breakfast, encourages her clients to eat it for various reasons. Regular breakfast consumers often engage in more physical activity, maintain better dietary profiles, and have lower snack intake. Skipping breakfast is associated with increased disease risk, not just obesity, but also diabetes, heart disease, and lower dietary quality.
One study from 2017 suggested that eating breakfast could improve metabolic health markers, potentially enhancing the body’s ability to burn fat and fight conditions like type 2 diabetes, especially among lean individuals. However, more research is needed to understand how different people respond to fasting.
If you’re genuinely not hungry in the morning, Collison suggests this might indicate other problematic eating habits, such as nighttime snacking. Eliminating late-night snacks and having a nutritious breakfast can lead to better overall dietary patterns and improved health.
What’s the healthiest breakfast?
Assuming you’ve decided to eat breakfast, the next question is, what should you eat? A well-balanced plate, not a donut and coffee, is crucial. Collison recommends a morning meal that includes protein, whole grains, healthy fats, and a fruit or vegetable. Protein and fat increase satiety, whole grains and produce add fiber, vitamins, and minerals.
Some of Collison’s breakfast recommendations include Greek yogurt with nuts, berries, and whole-grain cereal; scrambled eggs with veggies, toast with avocado, and fruit on the side; or oatmeal with milk, nut butter, and fruit. She generally steers clients away from smoothies or juices, as they might not provide the same sense of fullness as solid foods.
When should you eat breakfast?
The timing varies, but Collison suggests eating within an hour of waking, comparing it to putting gas in your car. If you plan to work out in the morning, eat something beforehand for better workout quality. The closer it is to physical activity, the more you want carbohydrates and less fat and fiber. A recovery meal might be necessary after a vigorous workout.
In conclusion, while the breakfast debate continues, it seems that eating a nutritious breakfast, tailored to your needs and schedule, can offer various health benefits.”