For decades, breakfast was seen as a non-negotiable pillar of a healthy lifestyle. But in recent years, the rise of intermittent fasting has sparked a new trend: skipping breakfast entirely. So, what’s the truth?
According to Dr. Emily Leeming, a dietitian at King’s College London, the debate is more nuanced than people think.
“People get very passionate about breakfast — whether they eat it or not,” she says.
Fasting fans often claim that skipping breakfast helps with weight loss, metabolic health, and even mental clarity. And yes — some research supports a shorter eating window, especially when it comes to lowering BMI.
But here’s the catch:
“That eating window is most beneficial when it aligns with daylight hours,” says Leeming.
In other words: eat earlier, stop earlier. Our digestion slows down in the evening, so delaying meals until noon and eating late into the night might not be doing your body any favours.
Instead of focusing only on calorie reduction, Leeming encourages a broader view of health:
“What is health? It’s also feeling great,” she says.
Skipping breakfast might seem like an easy way to cut calories, but it can backfire. Studies show that people who skip breakfast are more likely to:
miss out on key nutrients like fiber, vitamins, and minerals
snack more in the evening, often reaching for processed foods
experience lower energy levels and mood dips
show higher rates of stress and depression
Leeming makes a great point:
“If you have the means, would you ever send a child to school without breakfast? So why does that change as adults?”
Your body still needs fuel to kick-start the day. Skipping breakfast and surviving on coffee may seem fine until the inevitable 4pm crash, when your energy tanks and your cravings spike.
If you’re someone who claims to feel more alert without breakfast, ask yourself — are you truly energised, or running on adrenaline and caffeine?
Leeming recommends starting the day with something:
high in fibre
rich in protein
eaten slowly and mindfully
This sets a stable foundation for energy, mood, and reduced cravings throughout the day.
Breakfast isn’t mandatory for everyone — but for most people, it’s a powerful tool for feeling good, fuelling the day, and maintaining long-term health. So is it the most important meal? — Not always.
