We’ve all been raised with the belief that skipping breakfast is a mistake, and for some good reasons. Breakfast is often referred to as the most important meal of the day because it provides essential nutrients and sets the tone for healthy eating throughout the day.
But what if a person isn't hungry at breakfast time? What if they lack the appetite to eat? Should they force themselves to eat to avoid skipping breakfast, or is it acceptable to forgo a meal when not hungry? To understand the path ahead and help answer some of the most basic questions, the OnlyMyHealth team spoke to an expert.
Also Read: What Does An Ideal Breakfast Look Like For Diabetics: Foods To Eat And Avoid
Skipping Breakfast Is Not Recommended![]()
In general, skipping breakfast is harmful to the body and should not be done, says Dr Srabani Mukherjee, Consultant Dietitian, Fortis Hospital, Anandapur, Kolkata, adding that with the right nutrients, including carbohydrates, protein, vitamins, and minerals, along with a small amount of fat and fibre, one can boost their basal metabolic rate.
According to the doctor, when basal metabolism slows down, it can lead to weight gain as the body starts to store more calories. This also affects energy levels and impacts blood sugar levels.
A study published in the Journal of Cardiovascular Development and Disease analysed data from four studies involving over 199,000 adults and found that people who regularly skipped breakfast were 21% more likely to experience heart disease or die from it compared to those who ate breakfast. They were also 32% more likely to die from any cause.
What If You Are Not Hungry? Can You Skip Breakfast Then?![]()
While breakfast is an important meal of the day, the key is to listen to your body’s cues. If you're not hungry, it’s generally okay to skip breakfast. Forcing yourself to eat when you don’t want to can lead to discomfort and may not provide the benefits associated with a nutritious meal.
Instead, consider starting your day with lighter options.
Dr Mukherjee recommends having a balanced diet in the form of smoothies (apple, banana) and sattu, which are enriched in protein and carbohydrate. You can include fruits and nuts, which contain protein, vitamins, and minerals. But ensure that you do not take a large amount of food at a time.
What People With Diabetes, Obesity, And Hypertension Should Know![]()
According to Dr Mukherjee, breakfast is considered the most important meal of the day and should include all five essential nutrients: carbohydrates, protein, fats, vitamins, and minerals.
“For people over 40 with conditions such as diabetes, hypertension, or obesity, having a well-balanced breakfast is especially important, as they are at higher risk,” she highlights.
In fact, a 2021 study published in the journal Medicine reviewed 14 studies and found that people who regularly ate breakfast were less likely to develop type 2 diabetes, obesity, heart disease, stroke, and other health problems.
Some good breakfast options for people with chronic health conditions include whole grain cereals, Greek yoghurt with berries, eggs, avocado, and low-sugar smoothies.
Also Read: Healthy Breakfast Foods To Keep You Energised Throughout The Day
Then, Is Intermittent Fasting Safe?
Intermittent fasting (IF) is an eating pattern that alternates between periods of fasting and eating. It includes alternate-day fasting, which involves eating normally one day and then fasting or eating a small meal the next; 5:2 fasting, which means eating normally for five days and restricting calories for two days each week; and daily time-restricted eating, which involves eating all meals within a specific time window each day, followed by a fasting period.
Skipping breakfast is a common part of many intermittent fasting methods, particularly the 16/8 method, which involves fasting for 16 hours overnight and eating during an 8-hour window.
So, is intermittent fasting safe?
According to Dr Mukherjee, intermittent fasting is good if the person is suffering from diabetes or obesity or even if the person is in the pre-diabetic stage, as it helps to boost up basal metabolic rate (BMR) and also helps in controlling blood sugar level. However, the doctor emphasises that intermittent fasting must be approached properly and consistently; otherwise, it can lead to adverse effects on the body, such as nutrient deficiencies, energy loss, or negative impacts on mental health. It's essential for individuals considering intermittent fasting to consult with a healthcare professional to determine if it is appropriate for their specific health conditions and to ensure they are following a balanced and nutritious eating plan during their eating windows.