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Do You Need to Eat Breakfast to Lose Weight?

In 2020, we have many different avatars of opinions when it comes to weight loss.

--> I want to lose weight so I'm going to start eating breakfast.

--> It's important to get your metabolism going with breakfast.

--> I don't like eating breakfast but I'm going to make myself have something.

--> I've heard that 5-6 meals is the best for weight loss.

but then, there's intermittent fasting, keto and every other thing that tells you something different or just makes it more confusing. So, what should you do?


In short, the answer is no, you do not need to eat breakfast to lose weight. There is no daily requirement as to how many meals your body needs to have per day. Starting your day with more than coffee will not instantly turn it into fat burning mode, nor will fasting instantaneously cause the fat to drop from your body.

Overall, and most simply, creating a calorie deficit but cutting calories (and we also suggest adding in activity) will lead to weight loss. There are always clauses to that of course, but generally speaking, calorie deficit=weight loss.

That being said, we're going to detail some reasons why you may be inclined to eat breakfast, or skip it, depending on what works best for you.

Reasons to Eat Breakfast

  1. Start your day with something healthy: Beginning your day with breakfast gives you the choice to start your day with something that is good for you. Avoid sugary things like cereal and muffins and instead go for protein + carbs+ fiber + some fats to keep you full and satisfied until lunchtime. Ideas: Oatmeal with some berries + peanut butter, plain greek yogurt with berries, sprinkle of granola + some honey, eggs with whole wheat toast and vegetables.

  2. Avoid excess snacking/impulse eating: Lunchtime doesn't generally come for a while and you may get hungry. When our blood sugar drops and we get #hangry, we're more likely to look for the nearest foods instead of going for things that will actually be satisfying. If you eat breakfast, you're less likely not to feel those little stomach growls come on the second you get to your desk.

  3. It will give you an energy boost: Eating breakfast will kickstart your body after fasting all night which will provide you with some energy. If you include some carbohydrates in your meal, those will break down into glucose which equals energy.

Reasons To Skip It:

  1. Your Stomach Doesn't Feel Well When You Eat in the A.M.: This is a solid reason not to have breakfast. If you feel nauseas, too full or just kind of "meh" after eating first thing when you get up, skipping it (or eating later...) may be better for you.

  2. You're Just Not Feeling It: If you truly aren't anywhere near hungry in the morning, you may just want to forgo it in favor of something before lunch or just lunch time itself.

  3. Insulin Sensitivity: There has been research to show that fasting can increase insulin sensitivity (this is why intermittent fasting became "a thing") however, generally speaking, fasting from dinner to breakfast time is enough.

Reasons That Are Invalid:

  1. You want to lose weight: Skipping breakfast will not automatically make you lose weight. In fact, you'll likely be hungrier at other times of the day and will compensate without even thinking about it.

  2. You don't have enough time: You do. Make a shake, make overnight oats, grab something healthy on the way in, meal prep the night before.

See? It's actually pretty simple! When it comes to nutrition and meal frequency, often times the best question is "what makes my body feels best?" rather than "what is going to..."

Do you eat breakfast? What's your go-to?

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