There’s a lot of controversy going around whether to eat breakfast or not eat breakfast. The classic way to lose weight is to eat frequently, 6-7 times a day of which breakfast is the biggest meal. In my eyes this is not true and there’s more and more research showing this myth being debunked.
I am going to show you the benefits of skipping breakfast and why it might be something for you. If you are and have been struggling to lose weight, this is probably the best method for you to finally succeed. Not only lose weight, but also maintaining it.
First of all, I am not saying that eating breakfast is wrong. Of course not. It’s not that easy. There are different kinds of people and everybody is different. However, if you have been struggling to lose weight quite a while now and you just can’t succeed, you might want to give this a try.
Science In Skipping Breakfast
You probably heard that skipping breakfast causes you to gain weight for several reasons. In a study they state that skipping breakfast is better to lose weight than not skipping breakfast. And instead that skipping breakfast causes you to gain weight because of bad eating habits and obesity that are correlated with it.
According to the US guidelines you should also eat a nutrient rich breakfast, because it has been associated with overweight if you skip it. While consuming breakfast has been correlated with weight loss and maintenance of weight.
However, a recent study shows the that skipping breakfast does not causes you to gain weight at all. In fact, skipping breakfast daily for 4 weeks leads to a reduction in body weight.
This study shows why eating breakfast is not as important as you have been told. Because breakfast eaters tend to move around more during the day they tend to burn more calories.
More and more it starts to look like that science shows: breakfast may just be another meal.
So let’s dive into the benefits of skipping breakfast.
Science Aside, What Does The Practice Give You
I truly believe that breakfast is highly overrated. If you take a look at how we evolved, this will give you a clear vision of why I think that way. 1000’s of years ago we did not have food when we wanted it. We had to hunt for our food and usually ate big meals in the evening. There was no luxury such as breakfast.
In fact, breakfast is a relatively recent phenomenon. In my opinion it is the cause of the food industry wanting to increase their profits.
Skipping breakfast allows you to eat big satisfying meals so you can feel full on a diet. Eating chocolate, fries, pizza or even drink alcohol is actually possible this way, while still losing weight. You enjoy your lifestyle which is what it is all about. The weight needs to stay off. You need to enjoy your diet and not suffer from it.
I’ve been skipping breakfast for over 10 years now and it’s the best choice I’ve ever made. The first time I effortlessly reached single digit body fat was because of this. A diet should not be a diet but a lifestyle, a habitual change. With this principle in mind, it can actually be your lifestyle. A lifestyle so you can also enjoy and not eat rice, broccoli and dry chicken every day, but actually enjoy the foods you love.
When you skip breakfast you are allowed to eat huge meals which satisfy you.
The Benefits of Skipping Breakfast
- Growth Hormone Goes Up
When you skip breakfast your growth hormone increases drastically. Why is this beneficial to you? Because it puts your metabolism in a fat burning mode while saving up muscle proteins. This goes hand in hand with fasting benefits, and the anti-aging hormone will go up as well.
- Norepinephrine increase
This causes a boost in metabolism and a mental alertness. Drink coffee with this and you will experience a great sharpness and mental alertness.
- Insulin sensitivity increase
This is perfect if you want to gain muscle of maintain the muscle you have gained and effectively lose weight. Because your insulin sensitivity improves, your body can safe carbs more effectively into your muscles and away from fat cells, which is what you want.
You should know that cortisol and insulin effect each other. When you wake up in the morning cortisol levels are very high (stress hormone). If you eat during this time (breakfast), you are likely to trigger hunger right after your meal. It’s much harder to control your cravings.
If you skip breakfast, however (ideally eat 4-5 hours after you woke up), you are less likely to experience these cravings.
- Trigger sympathetic nervous system
The sympathetic nervous system keeps you alert, focused and energetic. It also suppresses hunger because you are in an alert state.
- Eat HUGE meals
By having only to eat 2 – 3 meals a day, starting with your lunch, you have a huge buffer to eat. You are able to eat until satisfaction. In my honest opinion and experience this is one of the biggest deals when cutting down to a low body fat percentage. Incorporate some of the foods that you love. It’s such nonsense to only eat broccoli, rice and chicken. Have some potatoes if you like. Have some ketchup or mayonnaise. Don’t stress out about your calories too much. Just aim for the ball park and you will be fine.
Example meal after a fasted training. Still being in a caloric deficit.
- No stress about your diet
This often plays a huge role when dieting down to a low body fat percentage. Being stressed out about your diet has an impact in your social life. I remember the times I cancelled diners and night outs because I didn’t want to drink or eating out did not fit in my eating window. This is not what I believe in. Fitness and dieting should bring you more joy and increase your quality of life, not control you.
- Eating the foods you love
Like mentioned a couple of times in this article already, you are actually able to eat the foods you love. Say you have to eat 2000 calories to lose weight (maintenance is about 2500). If you divide this up in 2/3 meals (which I recommend if you want to get ripped effortlessly), you have 1000 calories per meal.
But play it smart and it even becomes easier. I usually eat my first meal around 2 o’clock if I’m trimming fat. This meal is around 600 calories, full of protein and some carbs, which fills me up. Then I have some fruit in between and my last meal around 7-8pm, which consists of 1400 calories! That’s a big pizza.
I’m not promoting bad foods. Not at all. I’m saying that you have the room for some bad foods every once in a while. When you are constantly dieting you sometimes have cravings, this is reality. When you look at it from this perspective and you use this structure you won’t have these cravings as much.
- Cleanse yourself
One of the first things I experienced when I skipped breakfast was that my acne fully disappeared after 2 weeks! I had pretty bad acne at first and tried a lot of stuff to get rid of it. Funny enough, skipping breakfast was all it took. It showed me the power of the body cleanse. We are almost constantly digesting food, but when you give your body some room to do a bit more work on cleansing and getting rid of waste in your body, you will see the results. You might experience a headache the first weeks or be a bit nauseous. This is because your body is getting rid of the waste that has been in your body for a while.
These are some of the benefits of skipping breakfast. As you can see they are quite powerful. In fact, this was gold for me and took me many years to finally find out.
Every body works differently, so check out what your best timeframes are and how frequently you should eat. Though keep in mind that your body needs to adjust first. Don’t expect to change overnight. Get used to the patterns first.
Show some dedication and you will be alright. If you are serious about this, set a timeframe. Like 3 weeks to experiment with this. Slowly add up the hours you are not eating. Start with one hour after waking up. Then build out to 2, and so forth.
Hope this helped you out. If you have any questions or comments, don’t hesitate to leave them below and I’ll get back to you.