Is it true that … breakfast is the most important meal of the day?
"Breakfast is a subject that can bring out strong feelings from people, and whether they regard it as an essential part of their day or not," notes Dr Emily Leeming, a dietitian at King's College London.
Previous generations might have considered it a heroic meal, but, thanks to the growth of intermittent fasting, a fervent group of individuals now advocate for skipping it altogether, proclaiming that delaying eating until later in the day offers benefits, including a reduction in overall calorie consumption and improved metabolic health.
Leeming believes our ancestors knew best. According to her, the notion that skipping breakfast contributes to weight loss is a topic of debate, with data suggesting that a shortened eating window is linked to a lower body mass index; however, this appears to be effective only when aligned with daylight hours, when meals should be eaten earlier and finished before dusk to synchronise with our digestive system's natural slowing function.
“Ultimately, it’s not just about cutting calories, but also about feeling truly healthy and happy, period,” says Leeming.
Research suggests that people who avoid eating in the morning often have inadequate fibre and intake of essential nutrients in their diets. They are also more likely to have a tendency to snack excessively and opt for less healthy foods later in the day. Furthermore, skipping breakfast is associated with a higher probability of suffering from depression and experiencing stress.
Leeming says: "Do you ever consider starting your day without breakfast? As adults, it doesn't tend to occur to us, does it? We want to maintain our vitality and energy levels throughout the day."
What about individuals claiming higher energy levels when skipping breakfast? Leeming notes there are exceptions, however, there are many people who "ignore their hunger cues, rely on coffee to get by in the morning, and then face a mid-afternoon slump." If you're one of those people, Leeming suggests starting the day with a slow, mindful consumption of a high-fibre protein-rich meal instead of skipping breakfast. This, she says, will lead to reduced cravings and fewer energy dips.
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