Wellness experts consistently emphasize the importance of having a light and early dinner for long-term health. However, many individuals find themselves indulging in a lavish meal at the end of a tiring day, either as a reward or due to earlier lunch-skipping habits. This can lead to feelings of guilt over consuming too many calories in one sitting or waking up feeling bloated after a high-calorie evening meal. To compensate, some people opt to skip breakfast, raising questions about the potential benefits or harm of omitting the morning meal.
Experts' opinions on skipping breakfast are divided. While some argue that skipping breakfast poses health risks, others believe it can provide a longer overnight fasting window, potentially enhancing fat-burning efficiency.
Breakfast has traditionally been hailed as the most important meal, linked to a reduced risk of heart disease, high blood pressure, and high cholesterol. It contributes essential nutrients to kickstart metabolism and improve concentration throughout the day. However, the rise of intermittent fasting diets, promoting eating within a fixed time window, has led to the popularization of skipping breakfast, with some adherents delaying their first meal until noon.
Dr. Rohini Patil, a nutritionist with over 8 years of experience, notes the shift in thinking, stating that intermittent fasting, which includes skipping breakfast, has gained popularity for its potential health benefits. Proponents argue that it extends the overnight fasting window, allowing the body to tap into stored fat for energy, enhancing insulin sensitivity, regulating blood sugar levels, and reducing the risk of chronic diseases.
On the other hand, opponents highlight the importance of breakfast in providing essential nutrients for cognitive function, mood regulation, and physical performance throughout the day. Skipping breakfast may compromise metabolic flexibility, leading to low-grade inflammation and impaired glucose homeostasis.
If someone has had a heavy dinner and isn't experiencing hunger cues in the morning, Dietitian Shruti Bhardwaj suggests the option of skipping breakfast or opting for a light one, such as green tea and nuts, fruits, or a glass of low-fat milk with no added sugar. However, heavy dinner may reduce morning appetite, but experts advise against skipping breakfast entirely.
A recent study suggests that people who skip breakfast burn more calories on those days but may experience increased inflammation. The study indicates higher glucose concentrations, inflammation markers, and insulin resistance after lunch on breakfast-skipping days. While skipping breakfast may improve fat-burning efficiency, it could lead to metabolic inflexibility, causing low-grade inflammation and impaired glucose homeostasis.
Experts stress that the decision to skip breakfast after a heavy dinner should be individualized, considering factors like personal preferences, lifestyle, and health goals. Intermittent fasting may benefit some individuals but may not be suitable for everyone. Listening to hunger cues, energy levels, dietary preferences, and overall health status is crucial in determining an appropriate eating pattern. Ultimately, there is no one-size-fits-all approach, and individuals should make informed decisions based on their body's signals.