One of the most conflicting pieces of nutrition information is around breakfast skipping. If you eat breakfast now should you stop and if you are skipping should you add it? The answer depends on your goals. We have it ingrained in our minds that “breakfast is the most important meal of the day,” but why? Most studies show that people who skip breakfast end up eating about 200 calories more for lunch compared to people who eat breakfast. This has caused media to push the idea that if you skip breakfast you’ll end up overeating in other meals. What’s usually missed in these studies is that by the end of the day, the breakfast skippers eat less calories in TOTAL than those that ate breakfast. So the idea that if you skip breakfast you will end up starving and eating twice as much all day, doesn’t really hold up.
If you are not eating breakfast, should you add it? Well that depends. If you’re someone that feels cranky and tired at work without eating, then making time for breakfast can keep you focused before lunch time. Another reason breakfast is recommended is because it can be a great opportunity to get some extra nutrients (vitamins, minerals & fiber). Try adding a veggie omelet with a fruit salad to your morning routine. Again, be mindful of your portions. If you just added a 500 calories breakfast to your diet daily do you need to do some adjusting from other meals or can you keep the rest of your intake the same? If you are a person that struggles with weight and portion control adding an extra meal to your diet can increase your calorie intake and could lead to weight gain.
For those trying to lose weight that are already eating breakfast, should you skip it? If you are trying to cut calories from your diet in the hopes of losing weight, then skipping breakfast can be an easy way to cut calories without counting. Naturally you will end up eating less by the end of the day so this could be a potential weight loss strategy for you. Other people prefer cutting a few calories from each meal rather than skipping one whole meal.
Beyond the calories considerations you need to think about your performance goals if you train in the morning. Exercising fueled instead of fasted will ensure that you can squeeze the most out of your workout. So if you tend to train in the morning it’s best to have a high carb pre-workout snack and then a balanced meal after for optimal recovery.
So, in summary, what’s my recommendation? The choice is up to you. Breakfast is not the “most important” meal of the day. It’s A meal that you can choose to add or skip depending on your personal goals and what works with your schedule. So no need to feel guilty whichever path you choose!