Should I skip breakfast or dinner to lose weight?

Intermittent fasting, which involves time-restricted eating, is a method that has been shown to be beneficial for weight loss and improving health indicators. Depending on the culture, breakfast, lunch or dinner is the main meal of the day, with more protein and vegetables in the meal than the other two meals.

Skipping breakfast or dinner has both benefits and harms to metabolism. Many studies show that skipping dinner has a big impact on the total energy consumed during the day, so during the weight loss phase, you can consider cutting down on dinner. However, skipping dinner can slow down metabolism, cause nutrient deficiencies, disrupt sleep, increase appetite, and weaken the immune system.

Skipping breakfast can help you feel more alert during the day, but hunger can make you more likely to choose energy-dense foods after skipping a meal, which can increase your intake of sweets and fats. Research shows that skipping breakfast intermittently can help increase insulin sensitivity, but glucose and insulin metabolism responses at meals later in the day are poorer.

It can be seen that skipping meals or intermittent fasting has both benefits and risks to health. Some healthy foods are more likely to be consumed at certain meals (like milk and whole grains at breakfast, and vegetables and protein at dinner).

Skipping any meal, morning or evening, needs to be flexible and not rigid, listening to the body’s reaction. For people who work in the office, think a lot, and whose main working time is during the day, breakfast helps provide enough energy for the brain and body to function well.

To lose weight effectively, you can refer to diets supplemented with vegetables and plant protein, depending on your body’s needs or accompanying exercise regimen, to cut down on the amount of starch during the day. Consult an expert about a suitable nutritional regimen for each individual’s physical condition, or each individual’s working stage, to lose weight safely and effectively.