When to (and shouldn't) skip breakfast

When to (and shouldn't) skip breakfast | legion

Free shipping & returns

100% money back guarantee

Written by


Breakfast is a controversial meal these days.

Some "experts" say maintaining health and preventing weight gain is important, while others claim it is the trick to staying lean and healthy.

Scientific research also cuts both ways. For example a to learn Conducted by scientists from the Harvard School of Public Health found that men who regularly skipped breakfast were 27 percent more likely to have heart attacks or death from heart disease.

Other to learn found that skipping breakfast was associated with a higher risk of weight gain.

On the other hand, an extensive one review that in the published literature American Journal of Clinical Nutrition concluded that the lack of breakfast had little or no impact on weight gain. In fact, the data showed that breakfast eaters tend to consume more calories than those who skip it.

So what's going on?

Does skipping breakfast make it easier or more difficult to lose weight, or does it have no effect at all?

And what about building muscle?

Does it help or hinder those of us who want to get fitter and stronger?

Let's take a closer look at the studies I just referred to and see what we can learn.

The pros and cons of skipping breakfast

The first thing that strikes you in Harvard research is that people who didn't eat breakfast were generally hungrier later in the day and ate more at night.

Eating at night is not a problem in itself, but research shows that skipping meals can lead to overeating and an increase in overall energy intake.

Overeating naturally leads to weight gain, and since obese people are at increased risk of heart disease, skipping breakfast may be a good idea connected with with an increased incidence of cardiac events and heart disease. But that doesn't mean skipping breakfast causes Heart attack.

How about the review study of the American Journal of Clinical Nutrition?

Researchers found only a handful of rigorous, well-conducted studies of the effects of eating and not eating breakfast, and it takes going back to 1992 to find the only long-term, carefully controlled study that randomly assigned people to routinely eat or skip breakfast and then measure the effect on their body weight.

In 1992 to learnconducted by scientists at Vanderbilt University, eating or skipping breakfast did not significantly affect weight loss. What mattered was not breakfast habits, but general eating habits and adherence to the diet, which only confirms what metabolic researchers have have said for decadesif you eat is much less important than What and how much.

What about intermittent fasting?

We can find further support for these results in the research conducted on the intermittent fasting Type of diet. In case you are unfamiliar with it, intermittent fasting revolves around eating (feeding) and not eating (fasting) regularly, with a special focus on fasting.

With a normal diet, you eat something every few hours, say from 8 a.m. to 9 p.m. That is, you eat intermittently for about 13 hours each day and nothing for about 11 hours.

However, with intermittent fasting, you reverse this by using some methods intermittently eating for about 8 hours and not eating for about 16 hours.

For example, with intermittent fasting, you could start eating at 1 p.m. each day. and stop at 9 p.m. In fact, this exact protocol ("16/8") is particularly popular with bodybuilders who enjoy intermittent fasting and basically just skip breakfast.

And what about scientific evidence? Several Studies demonstrate Intermittent fasting is just as effective as eating more frequently in improving health and body composition. However, contrary to the claims of many intermittent fasting fanatics, it does not appear to have any inherent benefits either.


The bottom line is this: if you enjoy breakfast, eat it, and if you enjoy skip it, skip it.

Many people like to eat breakfast because they like breakfast dishes.

Others find that a hearty breakfast perks them up or reduces hunger throughout the day.

On the other hand, just as many people prefer to skip breakfast and "break the fast" just before lunch because they are not hungry or do not like standard morning dishes. The key is knowing what works best for you.

+ Scientific references

legion Recommended author

Mike Matthews

Mike Matthews is the founder and CEO of Legion and is the bestselling fitness author of several books including Bigger Leaner Stronger, Thinner Leaner Stronger, and The Shredded Chef.

His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies, and his work has been featured in many popular outlets including Esquire, Men & # 39; s Health, Elle, Women & # 39; s Health, Muscle & Strength and more, as well as on FOX and ABC.

If you enjoyed this article, we will send you weekly updates. It is for free.

100% privacy. We do not rent or share our email lists.

You may also like

Our most popular evidence-based articles

Our "It's On Us" 100% Money Back Guarantee

No matter what you decide to buy, you are always protected by our iron 100% money-back guarantee, which works like this:

If for some reason you don't absolutely love our stuff, we will refund you quickly and politely. No forms to fill out or tires to jump through.

That means you can say “yes” now and decide later. You really have nothing to lose.

Sounds good!

For free Worldwide shipping & returns

Many companies use shipping and handling fees to increase their profit margins, but here at Legion we hate profits, so our shipping is 100% free!

Okay, we strive for profit, but we also rely on happy customers, and free shipping works like a gangster.

So if you live in the United States your order will ship for free regardless of order size, and if you live elsewhere your order will ship for free if it's over $ 199.

Why the restriction to international orders? Unfortunately, shipping abroad is very expensive and if we didn't ask for a minimum order quantity, we would lose a lot of money.

However, since most international customers spend around $ 200 with us every time they shop, this setup is a win-win situation.

And no matter what you choose, you are always protected by our iron 100% money-back guarantee, which works like this:

If for some reason you don't absolutely love our stuff, we will refund you quickly and politely. No forms to fill out or tires to jump through.

That means you can say “yes” now and decide later. You really have nothing to lose.

Sounds good!

Clinically effective doses

Great ingredients aren't enough to make a great product – you need the right dosage, too.

Because of this, we use the exact doses of each ingredient that are sure to produce the desired benefits in peer-reviewed studies.

Sounds good!

Made in the USA

It is important where your supplements are made, as rules and regulations regarding quality and purity differ from country to country.

And if you want to make sure that the supplements you swallow every day are safe and effective, you want products that are made in the USA.

That's why all of our nutritional supplements are made in America in NSF-certified and FDA-audited facilities that operate in accordance with Current Good Manufacturing Practice (cGMP) regulations.

We pay a premium to work with the best manufacturers in the country, but that's the only way we can make the best all-natural sports supplements.

Sounds good!

Laboratory tested

Did you know that studies have shown that many supplements contain dangerously high levels of toxins such as lead, arsenic, and cadmium?

Not ours.

Every ingredient in every supplement we make is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the FDA's strict purity standards.

Sounds good!

Naturally sweetened and flavored

While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals can actually be harmful to our health and that more research is needed.

Because of this, all of our dietary supplements are naturally sweetened and flavored and contain no artificial food colors, fillers, or other unnecessary junk.

Sounds good!

Scientifically sound ingredients and dosages

Unlike some dietary supplements, we don't sell dubious white label or standard formulations.

Instead, our custom and unique formulations are the result of extensive reviews of the scientific literature to discover the most effective ingredients for each one.

Sounds good!

Split your entire online purchase into 4 interest-free payments over 6 weeks without affecting your balance.

Payment default 25% today, 25% 2 weeks, 25% 4 weeks, 25% 6 weeks


2 weeks

4 weeks

6 weeks

Step 1 - Shop in the store

Shop and add items to your shopping cart as usual!

Step 2 - go to checkout

Choose Sezzle at checkout! You will be redirected to Sezzle to login or sign up
to complete your order.

Step 3 - Select Sezzle and Sezzleit

Your order will be shipped immediately * and your payments will be split
over 6 weeks.

* Shipping times are subject to the retailer's shipping guidelines

Directory of the shop. Reschedule payments. And more!

Sounds good!

Waiver and Indemnification

In consideration of the services and / or products offered by Legion Athletics, Inc. ("Legion"), including but not limited to nutrition plans, exercise routines and coaching, and in addition to paying any fees or charges:

I knowingly and voluntarily enter into this waiver of liability and indemnification and hereby waive all rights, claims or causes of action of any kind that arise from my use of the services and / or products of Legion, and I hereby keep Legion free and harmless and harmless Advisors, officers, contractors, agents, owners and employees of all responsibility, liability, costs and expenses, including for injury, damage or disruption (physical, metabolic or otherwise), arising out of my use of Legion's services, and / or products.

I understand that fitness activities, including but not limited to strength, flexibility and cardiovascular exercises, with or without the use of equipment, are potentially dangerous activities that pose a risk of injury and even death, and I do so voluntarily Participate in these activities and use equipment and machines with knowledge of the risks involved. I hereby agree to assume and accept all risks of injury or death in connection with the stated fitness activities.

I understand that Legion's services and products are not intended to treat or manage any health problem or condition, and I acknowledge that Legion has recommended that I seek the approval of a healthcare provider for my use of the services and / or products of Legion through regular physical examination (s). and / or advice. I certify that I have obtained permission from my healthcare provider or have chosen to use Legion's services and / or products without such permission, and I hereby assume full responsibility for my use of those services and / or products.

I understand that results from using Legion's products and / or services are not guaranteed and I agree not to hold Legion responsible for any results or lack thereof.

Sounds good!


Big! You are subscribed!

Sounds good!

Looks like you've already subscribed!

Sounds good!

Security control

Please click the check box below. We apologize for the inconvenience.

Verified facts

Our Scientific Review Board of nutritionists, dietitians, molecular biologists, physicians, and other accredited experts are responsible for reviewing every article, podcast, and video we produce to ensure they are evidence-based, accurate, trustworthy, and up-to-date.

Thanks to their connections, references and academic experience, this team of MDs, PhDs and other professionals have access to a wealth of research published in the largest and most prestigious journals in the world.

This way, not only can they review individual studies, but they can also analyze the overall weight of the evidence on all topics related to diet, exercise, nutritional supplements, and more.

If you think any of our content is inaccurate, misleading, out of date, or less than factual, please let us know in the comment section of the relevant article.

Sounds good!


We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and academic integrity.

First, our academic staff provide our editorial team with accurate, current, and proven academic evidence.

Our editorial team then uses this research to design articles and outlines for podcasts and videos.

Finally, our Scientific Advisory Board reviews the content to ensure that all important information and claims are backed up by high quality scientific research and explained simply and precisely.

If you think any of our content is inaccurate, misleading, out of date, or less than factual, please let us know in the comment section of the relevant article.

Sounds good!

Show More

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *