Effects of Skipping Breakfast, Explained by Registered Dietitians

The effects of skipping breakfast are not one-size-fits-all. What works for one person may

not work for another. Some individuals may find benefits in skipping the morning meal, while

others may not.

It's important to recognize that the impact of breakfast, or lack thereof, can

vary from person to person, and some of the effects can indeed be detrimental.

On the other hand, some studies show that people who eat breakfast have a lower risk of

chronic disease, but these studies are merely observational as they cannot prove that eating breakfast makes people healthier.

This article will discuss the myths associated with skipping breakfast alongside the nutritional effects.

So, let's get right to it.

Skipping Breakfast Doesn’t Affect Metabolism or Weight

Contrary to popular belief that eating breakfast boosts your metabolism, metabolism is only

involved in the amount of food you eat during the day and not the time you eat.

Studies have shown that there is no difference in the amount of calories burnt throughout the day between people who eat breakfast and those who skip it.

On the other hand, most people believe that skipping breakfast causes you to become hungrier later. This will then lead to overcompensating for the skipped breakfast, resulting in

weight gain, but this myth is far from the truth.

In fact, some studies have shown that skipping breakfast reduces the overall daily calorie intake, but regardless, it had no detectable effects on the weight of the people in the test groups.

Your Stress Levels Increase

Skipping breakfast for too long can cause your blood sugar to drop and throw off your

cortisol levels. Cortisol, a stress hormone produced by the adrenal glands, can affect your

mood and how you respond to stress throughout the day.

These cortisol levels are mostly higher when you wake up and reduce as the day goes on. Besides, by eating breakfast, you can regulate your cortisol production and stress levels.

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Blood Sugar Drops

As stated earlier, skipping breakfast can result in your blood sugar levels dropping, which

can cause you to feel hungrier, lethargic, and irritable. But if you eat in the morning, you help

restore and stabilize your glycogen and insulin levels.

You May Become More Moody

It’s a no-brainer that if your stress levels are all over the place, you will be more susceptible

to mood swings. Studies show that people who skip breakfast are linked with depression,

low happiness, and post-traumatic stress disorder.

However, this study also doesn’t prove causation. Additionally, high cortisol levels are associated with depression and anxiety, but by eating a nutritious breakfast, you can reduce the risks and maintain good mental health.

Risk of Cardiovascular Disease Increases

Research from the Journal of Cardiovascular Development and Disease and the American Journal of Cardiology has shown that people who regularly skip breakfast are over 20%

more likely at risk for heart disease compared to those who eat breakfast.

Plus, a recent review found that people who skip breakfast have a higher tendency to have increased low-density lipoprotein (LDL) cholesterol, which may increase the risk of stroke or heart attack.

While continuous research on the connection between cardiovascular health and breakfast

is not completely clear, it shows that people who eat breakfast and habitually timed meals

have a better cardiac profile. However, this doesn’t prove causation.

You May Have Difficulty Concentrating and Low Energy

Researchers have found that most people have lower blood sugar levels when they wake up

in the morning, which can result in fatigue if they remain in that state for long periods. You

may even find it difficult to focus on things. This is because your brain doesn’t have the

glucose it needs for you to feel energetic.

But, if you regularly eat a carbohydrate-rich breakfast, your brain will consistently have the glucose it needs to function optimally. This way, you will have the mental focus and energy boost you need to get through your day.

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More Cravings all through the day

Even though skipping breakfast may not cause you to lose or gain weight, it can have a

lasting effect all through the day. Most people who skip breakfast experience intense hunger

throughout the day and may find themselves looking for quick sources of energy. This is why you may see people who have skipped breakfast snacking throughout the day because

quick energy sources quickly burn out, and they are hungry again.

The best way to reduce unhealthy snacking throughout the day is to eat a balanced

breakfast that is high in protein.

You Deprive Your Body of Necessary Nutrients

Most breakfast meals are rich in nutrients like fiber, vitamin B, calcium, iron, folate, and

Vitamin C. By skipping breakfast, you miss a lot of your daily nutrient intake.

This is why people who eat breakfast are more likely to meet their recommended vitamin and mineral daily intakes than those who don't.

Even though your body will be able to manage until your next meal, consistently missing breakfast may result in some nutritional deficiencies.

You Will Get Headaches

Did you know that skipping breakfast may trigger a migraine? This is true, especially if you

already suffer from migraines. This is because skipping breakfast lowers your blood sugar

level, which raises your blood pressure and heightens the risk of getting a migraine.

Additionally, skipping breakfast can increase the acid levels in the stomach, resulting in

stomach ache.

It Can Lead to Digestive Issues

If you skip breakfast regularly, you may become constipated. This is because most breakfast

meals are rich in fatty acid, fiber, and water, and by skipping them, you can cause digestive

issues to develop.

Eating breakfast also helps promote waste expulsion and intestinal function regulation. This means that by eating breakfast, you reduce the risk of developing indigestion or gastritis.

Your Immune System Will Weaken

Some studies show that regularly skipping breakfast can harm your immune system. By

skipping breakfast, you deprive your body of the nutrients needed to maintain a healthy

number of immune cells that help fight illnesses and enhance T-cell function.

Conclusion

While eating breakfast has its proven benefits, it's important to note that you don't

necessarily have to always eat breakfast. This might sound contradictory, especially given

the information in this article.

However, it's worth considering that intermittent fasting, which sometimes involves skipping breakfast, has shown benefits for some individuals. It's about finding what works best for you and your body.

However, you must remember that these benefits are due to a structured meal program

rather than regularly forgetting to eat. You need to always listen to your body; if you aren’t

hungry when you wake up, you don’t need to force yourself to eat.

Besides, you just need to ensure that you don't make skipping breakfast a habit.

You should note that the information above is not a substitute for a doctor’s advice.