Saskia stopped eating breakfast over a year ago after discovering intermittent fasting. Does she miss it, and how does she feel now?
'Never skip breakfast,' 'Breakfast is the most important meal,' 'Skipping it makes you gain weight.'
I grew up hearing that breakfast was essential—the best way to start the day. My mother wouldn't let me leave home without it, and as an adult living independently, I stuck to the habit. My go-to meals included oatmeal with nuts, fruit, and flaxseeds; omelets; whole-grain bread with spreads; or banana pancakes. These slow carbs were supposed to sustain me for hours and energize my mornings, per conventional wisdom.
About 18 months ago, I changed everything and ditched breakfast. Why? After eating at 8 a.m., I'd be hungry again within an hour—sometimes sooner. By 11 a.m., my stomach was growling, and lunch couldn't come fast enough. I was constantly snacking on 'healthy' options like fruit, nuts, and cottage cheese, yet my focus at work suffered amid the hunger pangs.
Sharper Focus
Then I stumbled on a blog post about intermittent fasting. This approach shortens your eating window (e.g., noon to 8 p.m.), extending the fasting period (8 p.m. to noon). It allows the body more time for repair processes without constant digestion. Importantly, daily calorie intake stays the same—it's not a calorie-restriction diet. Studies suggest benefits like boosted fat burning, stable blood sugar, and improved concentration. While some research highlights risks, I was intrigued, especially by the promise of mental clarity.
Reduced Cravings
I tried it not for weight loss, but to escape morning food obsession. Starting the day sans breakfast and snacks was tough at first—I missed the ritual. I stuck to water, coffee, and tea until lunch. Persistence paid off: my hunger adapted, mornings became calmer, and by late morning, I'd think, 'Almost noon—time to eat soon.' Work productivity soared, fueling my enthusiasm.
A Bit Unusual?
Friends and family raised eyebrows, warning it was unhealthy. Where does this belief stem from, and why the divide?
Older studies, like a 2013 Harvard analysis of nearly 27,000 men over 16 years, linked breakfast-skipping to weight gain and heart issues—possibly from larger, unhealthier later meals. Gijs Goossens, Associate Professor of obesity and metabolism at Maastricht University's Department of Human Biology, notes: 'Non-breakfast eaters often lead less healthy lives—poorer diets, less exercise, more smoking and drinking. Skipping stems from rushed mornings, late nights, and irregular sleep.'
Blood Sugar Impact
Goossens adds: 'Beyond weight, skipping breakfast may disrupt sugar metabolism, heart function, and even contribute to depression symptoms.'
Margriet Westerterp-Plantenga, Professor of Human Food Intake Regulation, agrees: 'Morning appetite is low after overnight fasting, but breakfast stabilizes blood sugar, boosts brain energy and focus, and curbs later overeating—which risks weight gain.'
Biological Rhythm
The Nutrition Center long advised against skipping: 'Breakfast refuels after 10+ hours without food and kickstarts digestion.' Westerterp-Plantenga explains: 'Eating aligns with your biological clock, syncing diet, sleep, and activity. Regular meals—breakfast, lunch, dinner—optimize nutrient use. Intermittent fasting disrupts this, raising risks of obesity, hypertension, poor cholesterol, and blood sugar issues.' Goossens concurs: 'Breakfast signals the day to organs regulating metabolism, preserving their rhythm. Satiety wanes without it.'
Overall Lifestyle Matters
Recent research challenges this. A 2014 University of Bath study (Bath Breakfast Project) found no weight difference between breakfast eaters and skippers during weight loss. Experts argue correlations may reflect healthier lifestyles among breakfast fans, not causation. Needs vary by activity, hunger cues, blood sugar, and later choices.
Calorie Burn Context
Ingeborg Brouwer, Professor of Nutrition for Healthy Living at VU Amsterdam, says: 'Breakfast eaters often have better habits overall. Timing matters less than total intake. Heavy laborers burn more morning calories and need it; desk workers may thrive without.' Tim Spector, Professor of Genetic Epidemiology at King's College London, advises in The Diet Myth: The Real Science Behind What We Eat: 'Listen to your body—some need breakfast, others don't. Meal frequency doesn't dictate weight, blood pressure, or heart health.'
It's Personal
Martijn Katan, in What is Healthy? Food Myths & Facts, notes: 'Skipping's harm depends on replacements—morning toast beats mid-morning pastry. Don't force it if not hungry.' Brouwer adds: 'If you feel great, eat healthily with balanced calories and nutrients, it's fine. Many rely on breakfast for rhythm; others snack unhealthily later. Studies have limitations—advice must be personalized.'
Food Trends Caution
Goossens cautions: 'Conscious skippers were likely health-aware already, heightening mindfulness. Still, risks to metabolism or heart health linger. Studies are mixed; well-controlled, large-scale trials are needed. Amid food fads, science lags—discernment is key.'
My Verdict: Loving It
For me? I feel energized and focused—no major health dips, despite debates. Timing matters less than nutrient-dense calories. Bonus: 15 extra sleep minutes, stress-free mornings, sustained focus (clients approve!). Mild hunger fades with tea; I eat if needed. Lunch (or late breakfast) at noon is a treat, followed by snacks and dinner. That 'day kickstart'? I don't miss it—I thrive.
This article previously appeared in Santé.
