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A study of over 2100 adults when evaluated for total daily calories consumed when they ate breakfast versus when they skipped breakfast, showed a daily 247 calorie reduction in men and 187 calorie in women if breakfast was skipped. But the subjects ate more calories at lunch and they ate less whole grains daily if they skipped breakfast.
Skipping breakfast could lead to a 1 lb weight loss every 14 days in men and 19 days in women. If this daily calorie reduction occurred over a year this could lead to a 19-24lbs weight loss in women and men respectively (3500 cal = 1 lb).
Skipping breakfast is a reasonable approach to try for those who are having difficulty with weight loss (Don’t skip breakfast if you are on any medication, i.e. for diabetes that can lower your blood sugar without talking to your doctor and/or reducing such medications).
If this approach is tried make sure a serving or two of whole grains is/are added to your lunch or dinner (or other “long” whole carbohydrates). Ideally lunch should have lots of bulk (vegetables) and long carbohydrates (whole grains, beans, lentils, peas, squash, yams, sweet potatoes, etc.) and nuts/seeds or small amounts of animal food.
Tea, coffee (without sugar or creamers) or water can be consumed for breakfast. If one gets hungry a piece of fruit or a palm full of nuts/seeds could be consumed until lunch.
“Within-person comparison of eating behaviors, time of eating,
and dietary intake on days with and without breakfast: NHANES
2005-2010,” Kani AK, et al, Am J Clin Nutr 2015;102:661-70
Be and Stay Well,
Kirk
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