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Is Breakfast Really the Most Important Meal of the Day? Myth vs. Fact

We have been told for decades: "Breakfast is the most important meal you should eat." Is the health mantra we hear actually based on science or should we treat it as a marketing myth? In the following sections, we’ll look into the beginnings of the breakfast claim, what current research reveals and separate what is true from what isn’t.


Where and how did the term “the most important meal” begin?

Many years ago, companies such as Kellogg convinced the public that eating breakfast daily was necessary. They focused on recommending a bowl of cereal each morning to help people get going with focus. Eventually, the slogan settled into a sort of health belief that doctors, nutritionists and parents included in their advice.

However, some of the recommendations from 100 years go have changed today.

The Myth: Health depends on starting your day with breakfast

It is said that missing breakfast can slow metabolism and cause you to put on extra weight.

Many people think it’s essential to eat breakfast for this reason. Some experts think that missing breakfast leads to feeling hungrier all day, eating more than you should and putting on weight.

The truth is, not having breakfast doesn’t make it certain you will gain additional weight.

It appears from new research that not eating breakfast doesn’t greatly affect a person’s metabolism or lead to overeating. Believe it or not, some people consume fewer calories overall if they avoid eating breakfast. The BMJ in 2019 reviewed studies and determined that missing breakfast didn’t lead to weight gain any more than eating it daily.

A Look at the Facts from Science

1. Metabolism Isn’t Determined by When You Eat

Although eating adds a little to your metabolism, almost nothing is gained during digestion. What determines your metabolism the most is how much muscle you have, how active you are and your genetics—not if or what you eat for breakfast.

2. Thought Processes Can Improve, But There’s No Guarantee

Eating breakfast may help kids and teens boost their brain abilities, especially when remembering and paying attention. Yet, the same patterns are not always found in healthy adults, who usually have enough nutrition.

3. Eating after you wake up can make a difference when you’re trying to lose weight.

If you start the day with eggs and whole grains, you could stay hungry for less time and reduce snacks. Still, what counts most is the meals you eat, not that you eat breakfast. You won’t do your health a favor by eating a sugary donut and drinking coffee.

Why Intermittent Fasting is Becoming Popular

Lately, the way people practice intermittent fasting (IF) is to skip breakfast and only eat for 8 hours each day. A lot of people who do IF state that they have higher energy, better digestion and lose weight, all without eating breakfast.

Researchers have confirmed that IF is beneficial for improved insulin sensitivity, fewer signs of inflammation and burning more stored fat. This discovers that breakfast isn’t always necessary for good health.

Is it helpful to eat breakfast every morning, given how those paying attention to their health often do?

No single approach will work for all people. People’s diets can vary, so it often comes down to personal lifestyles, what you hope to gain and your body’s reaction to morning meals.

That is the question: Should you have breakfast or not?

Every method is unique to its audience. Breakfast depends on your daily routine, what you want to achieve and any bodily reactions you have to morning eating.

Breakfast is worth eating if you:

  • Skip a meal and you may notice feeling faint, wiped out or in a bad mood.
  • Are the most active first thing in the morning.
  • Have diabetes or are told by a healthcare provider to test your blood sugar frequently.

Maybe you will not have breakfast if you:

  • I often feel better when I have a meal a bit later in the afternoon.
  • Keep to the rules of intermittent fasting.
  • Trying to eat fewer calories so you can avoid feeling uncomfortable.

The fundamental summary

Is breakfast more important than other daily meals? 

Not necessarily. While it may be necessary for some, others find it isn’t required. What matters is listening to your body, taking care of your nutrition and eating thoughtful meals at any time.

No matter if you prefer breakfast or fast in between meals, what truly helps is eating in a way that’s healthy and supports your way of life.

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