Should I Eat Breakfast or Intermittent Fast For Weight Loss?

By: Jillian Sampaio, RD, LDN / Last Updated On: February 28, 2024

Reviewed By: Gabrielle McGrath, MS, RD, LDN

Did you grow up hearing that breakfast is the most important meal of the day? Or to never skip breakfast? I know I’m not the only one!  

I know all of us have been hearing this all our lives, but do you really know why breakfast is so crucial? 

If you don’t, it’s completely okay. I’m here to give you all the information you should know about why you should be prioritizing breakfast.

Delicious breakfast plate featuring fried eggs, crispy breakfast potatoes, sautéed spinach, and wheat toast, garnished with salt and pepper, served on a white plate.

The Truth Behind Skipping Breakfast

Skipping breakfast and going long periods of time without food (i.e. fasting) are common habits people don’t realize do more damage than good. 

The morning time is when we break that long overnight fast – aka that’s why the term is called “break-fast”. 

Think of your body like a car. If you keep driving the car on “E” (“Empty”), it will eventually slow down, run out of gas, and stop working because it has no fuel. 

Your body is the same way. If you have no fuel (food), you won’t have enough energy and your metabolism slows down. Your body needs that fuel for it to function properly.  

You might find yourself craving carbs and overeating when you go long periods of time without consuming food. This is a sign that your body is craving more energy. In other words, your body is desperate for some fuel! This can also result in increasing your blood sugar levels and end up worsening insulin resistance.

Not to mention, when your body is starving, your hormones also begin to go crazy! Especially the stress hormone, cortisol.

An acai bowl generously topped with vibrant strawberries, coconut flakes, crunchy granola, sliced bananas, and a dollop of creamy peanut butter

Why is breakfast important?

Now that we have an understanding as to why we should not skip breakfast, let’s go over other reasons breakfast is the most important meal of the day. 

Sustainable energy throughout the day

Breakfast is what’s going to give you energy, enhance your performance, and keep you going throughout your day. It’s our body’s first form of fuel! 

Research shows that higher levels of energy were displayed for those who consumed nutritious and high quality breakfasts compared to those who skipped breakfast felt sluggish and tired. 

Supports circadian rhythm

The circadian rhythm is like your body’s natural clock, also known as the “sleep and wake cycle”. The circadian rhythm flow is to eat when the sun is up (morning/day) and fast when the sun goes down (night). 

Your body runs on this sleep and wake cycle to regulate your metabolism, hormones, and several internal functions. 

For example, we feel alert and energized when we eat breakfast in the morning because our body responds by decreasing melatonin levels and increasing sensitivity to insulin. 

However, when we constantly skip breakfast, it can disrupt our circadian rhythm. That’s why it is recommended to align our meals during the day – primarily during breakfast!

Curbs cravings and prevents late night snacking

Eating a well balanced breakfast can help you beat those sugar cravings or late night snacks! Having a nutrient dense breakfast keeps your hunger cues in check and hormones balanced, which can help curb cravings and overeating from being hungry. 

Maintaining weight and sustainable weight loss has actually been found to have a positive correlation for those who consume breakfast compared to those who don’t. 

What is a well balanced breakfast?

A balanced breakfast is a meal that contains a combination of: 

  • Fruits or vegetables
  • Whole grains (cereal, toast, oats, etc) or starchy vegetable
  • Healthy fats (nut butter, avocado, egg yolk, etc)
  • Protein (eggs, yogurt, poultry, beef, tofu, protein powder, etc)
Peanut butter banana toast on whole wheat bread beside another slice topped with peanut butter and jelly, accompanied by a peeled clementine and sliced banana.

August Wellpower Method Balanced Breakfast Challenge

If you need help with healthy breakfast ideas and are up for a challenge,  join the Wellpower Method Balanced Breakfast Challenge! 

Every Sunday throughout  August Wellpower Method will post two simple balanced breakfast recipes on Instagram and the Facebook community group. 

By participating in the challenge you can enter a giveaway to win an 18-piece Pyrex Simply Store Meal Prep Glass Food Storage Container! All you have to do is make one of the recipes she shared or any balanced breakfast recipe of your choice and share it on FB or Instagram stories (tag @wellbygabrielle and #balancedbreakfastchallenge).

Join the Wellpower Method Facebook Community group here: Wellpower Method Community 

Follow Wellpower Method on Instagram here: 

A white bowl filled with yogurt topped with fresh blueberries, Cheerios cereal, and a drizzle of creamy peanut butter.

Main Takeaway 

Not only is breakfast delicious, but it provides us with the opportunity to get essential vitamins and minerals our body needs. Eating breakfast fills our energy tank, supports cognitive function, improves digestion, and metabolism. 

Additionally, no matter what physical, nutrition, or health goals you have for yourself, having a well rounded breakfast is a huge step across the bridge that will get you there!

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Hello I'm


I’m a virtual 1:1 Dietitian Nutrition coach who provides you with the highest level of accountability and support to quit dieting, find peace with food, fuel your body, unlearn unwanted behaviors, embody new habits and reach sustainable weight loss goals. 

Through the Wellpower Method, you will: