The age-old question in weight loss: “Is breakfast the most important meal of the day?”

Trends such as Keto or intermittent fasting are becoming increasingly popular leading to a new question: “Will skipping breakfast be beneficial for weight loss?”

CNN released an article last week titled, ‘Eating Breakfast may not help you lose weight,” which included participants who regularly eat breakfast as well as non-breakfast eaters. The study claimed that participants who regularly ate breakfast consumed more calories each day, and those who skipped did not experience increased appetite later in the day. In conclusion, those who ate breakfast did not lose weight, and those who skipped their morning meal saw no weight gain.

Regardless of these conclusions, the study neglected to consider the composition of the foods that the participants were consuming. As we know, not all calories are created equal.

For ex: A coffee cake muffin at Dunkin Donuts contains 590 calories, 51g of sugar and 7g of protein. 2 eggs with spinach, 2 slices of Turkey bacon, and 1/2 cup of blueberries contains about 260 calories, 8.7g of sugar, and 23g of protein.

The science: A meal high in sugar and carbs is converted into glucose and that goes into our blood. Our blood glucose levels rise. The faster they rise, the faster they fall- causing hunger, sugar cravings, lethargy, etc. A meal rich in fiber and protein takes much longer to digest and leads to feeling full longer.

At MD Weight Loss, we believe one size does not fit all. We create individualized meal plans based on food preferences, work schedules, exercise routines, etc. For some clients, breakfast could be their largest meal. For others, it might be a small meal such as Greek yogurt with handful of nuts. Despite the number of calories set aside for breakfast, we’ve observed that clients who consume lean protein within 2 hours of waking up, are less likely to experience cravings throughout the day (thus less likely to snack).

Eating within 30 to 90 minutes of waking can jump-start metabolism and regulate blood sugar. We often produce hunger hormones according to meal schedule and circadian rhythms. Skipping breakfast or waiting to eat may affect blood sugar, and can potentially lower your tolerance to carbohydrates, then increasing cravings for carbs.

That’s not to say eating breakfast protects you from obesity, however several studies suggest that those who eat breakfast lead a healthier life in general. A study published in the Journal of the American College of Cardiology in 2017, reported that people who skip breakfast are more likely to suffer from atherosclerosis. That’s when your arteries narrow and harden because of the buildup of plaque, which can lead to heart attack and stroke. These people were also more likely to weigh more, have larger waistlines, and higher blood pressure and cholesterol levels.

At MD Weight loss, we emphasize healthy habits such as 3 meals daily, because we find that clients are more likely to succeed in maintenance once they’ve established patterns of regular eating and portion control. Fads such as intermittent fasting may be beneficial in the short- term, but we have to look at the larger picture aka what food is really doing for our body versus a quick-fix.

Our recommendation: Eat a balanced breakfast with lean protein & complex carbs, and count those towards a daily calorie total when trying to lose weight. In addition, put the fork down when you feel full.