Well firstly it’s a myth that anyone ‘needs’ breakfast.
But we were always told that breakfast is the most important meal of the day?
If you questioned why. You were probably told because your metabolism starts when you eat breakfast. If you have breakfast, your metabolism starts earlier. And probably that you burn more calories if you eat breakfast or ‘you’ll lose weight’ eating breakfast. Well according to Betts et al 2014 [1] Daily Breakfast consumption has no effect on resting metabolism. For those of you who hate breakfast or those of you who like to fast, there is hope :D Does that mean don’t eat breakfast? Absolutely not. I’m a regular breakfast eater. I could not go without it. But I deal with clients daily who ‘Don’t have time’ or ‘can’t stomach it’ so I won’t force them to consume it. The answer really is do you want breakfast, if no, don’t eat it, if yes, enjoy 😊
You may have also been told the more meals you have in a day equates to burning more calories and boosts your metabolism more.
This is also a myth. The thermic effect of food is the same if you have 6 meals or 2 meals. Sometimes having small frequent meals can actually prove a hindrance as you may overconsume on calories. Dashti et al. 2017 [2]. Your metabolism or metabolic rate is highly influenced by your overall calorie consumption, your food choices, your NEAT and your purposeful exercise. It is overall daily calorie intake that is what matters, not necessarily how you distribute it. Unless in certain circumstances like athletic performance or muscle retention, where it may be important.
So finally, it really comes down to personal preference. Do what suits you and your lifestyle. Remember, when it comes to metabolic rate, overall calories are important. What is not important is meal timing or meal frequency. 😊
- The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults. Betts et al.
- Recommending Small, Frequent Meals in the Clinical Care of Adults: A Review of the Evidence and Important Considerations. Dashti et al
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