The age-old question of whether breakfast is the most importent meal of the day continues to spark debate among health experts and dieters alike. Intermittent fasting, a popular weight-loss strategy, often involves skipping breakfast, but recent research suggests that front-loading calories with a substantial morning meal might be more beneficial.

The Intermittent Fasting Phenomenon

Intermittent fasting, popularized by diets such as Dr. Michael Mosley’s The Fast Diet, involves restricting eating to specific time windows. One common method,the 16/8 approach,entails eating within an eight-hour window and fasting for the remaining 16 hours. For many, this means abstaining from food after 8 p.m. and not eating again until midday.

One individual shared their experience with intermittent fasting,noting,Eating after 12pm and merely skipping breakfast takes advantage of the prime fat-oxidising state that you’re in during your early waking hours. Celebrity fitness and nutrition guru Thomas DeLauer added, The moment food enters your system in the morning, the rates of fat burning go down. He also suggested that morning exercise can capitalise on more fat loss.

However, DeLauer also acknowledged a practical benefit: The other simple advantage is that you’re eliminating a meal which can dramatically reduce your calorie intake. Just be sure to eat adequate protein during the afternoon to compensate for skipping breakfast.

The Case for a Big Breakfast

Contrary to the intermittent fasting trend,a study by Cambridge scientists suggests that consuming a meaningful portion of daily calories in the morning may be more effective for weight management. the researchers found that individuals who consumed 22 to 50 percent of their daily calories in the morning had the lowest body mass indexes (BMIs).

Professor Nick Wareham, director of the MRC Epidemiology Unit at the University of Cambridge, explained, Breakfast or an early meal gives the body time to metabolise calories more efficiently.

Conflicting Evidence and Expert Opinions

the debate over breakfast is far from settled, with conflicting studies and varying expert opinions. Rob Hobson, a nutritionist and author, stated that whether or not to eat breakfast depends on individual lifestyle, appetite, and goals. Some people genuinely aren’t hungry in the morning, or they follow a time-restricted eating pattern that means they skip breakfast. That can work well if the rest of the day is structured around balanced, nutrient-rich meals.

However, Hobson also cautioned that skipping breakfast can lead to increased hunger and overeating later in the day, particularly in the evening when your metabolism is naturally winding down. He added, We also know that insulin sensitivity and blood glucose control are better earlier in the day, which suggests that front-loading your energy intake may support better metabolic health.

Hobson emphasized the importance of food choices, noting, Starting the day with something high in fibre and protein, rather than ultra-processed or sugary options, can have a real impact on your energy, mood, and appetite across the day.

The Science of Intermittent Fasting

Dr. Mark Mattson,a neuroscientist who has studied intermittent fasting for 25 years,highlighted the potential health benefits of restricted eating,including loss of abdominal fat; improved glucose regulation; reduced blood pressure; improved blood lipid profile; reduced inflammation; and improved cognition (memory and executive functions).

Mattson added, Research findings suggest that these effects of intermittent fasting protect against diabetes, cardiovascular disease, stroke, many cancers, and Alzheimer’s disease. He also noted that adapting to skipping breakfast takes time, stating, It’s important for people who normally eat breakfast to know that it takes several weeks for organ systems, including the brain, to adapt to a no-breakfast eating pattern and for morning hunger and irritability to disappear. After which the brain and body will be at peak performance in the morning hours.

Contradictory Studies and Potential Risks

Studies on skipping breakfast have yielded contradictory results. A study from the First Affiliated Hospital of Xi’an Jiaotong University in China found that people who ate after 9 a.m. were 28 percent more likely to have low mood and mental health problems compared to those eating before 8 a.m. The report, published in *The Journal of Affective Disorders* in 2025, also indicated that skipping breakfast altogether was detrimental to psychological wellbeing.

Another study published in 2019 in the *Journal of Cardiovascular Growth and Disease* revealed that individuals who regularly missed breakfast were 21 percent more likely to experience cardiovascular disease or die from it.

Broader Implications and Societal Trends

The debate over breakfast extends beyond individual health choices, reflecting broader societal trends related to consumption and materialism. As one individual noted, Overeating is part of a wider problem in Western society of consumption and materialism; the constant emphasis on acquiring and consuming goods can lead to a focus on satisfying desires rather than basic needs.

With a growing number of people turning to weight-loss drugs, intermittent fasting presents an alternative approach to managing weight and resisting the pressures of constant consumption. I’ve found that the trend of intermittent fasting is not only good discipline, it’s a way to resist the constant pressures of consuming breakfast products. I’ve opted out of breakfast to adopt a more enduring and mindful eating approach.