Expert Q & A: So which is it? Breakfast or intermittent fasting?

Written by Elisa Iglesia, M.S., a Dietetic Intern at Mayo Clinic in Rochester, MN.

Intermittent fasting and breakfast are two topics that have been debated in the health and wellness community for years. Some people swear by intermittent fasting as a weight loss tool, while others believe that skipping breakfast can be detrimental to overall health. In this article, we’ll explore the benefits and drawbacks of intermittent fasting compared to the importance of breakfast when it comes to weight loss.

Intermittent Fasting: 

Intermittent fasting is a dietary pattern incorporating periods of eating and fasting. There are several types of intermittent fasting, with the most popular 16/8 method where you fast for 16 hours and eat within an 8-hour window. One of the main benefits that can come from intermittent fasting is weight loss by restricting the eating window, therefore consuming fewer calories. Intermittent fasting has also been shown to improve blood sugar control, reduce inflammation, and lower the risk of chronic diseases like heart disease and diabetes. But intermittent fasting is not for everyone. For some individuals, it can lead to overeating during the eating window or binge eating after fasting. Additionally, intermittent fasting can be hard to maintain, particularly if you have a busy schedule or social events that revolve around food. Some individuals may experience negative side effects, such as fatigue, irritability, or headaches from intermittent fasting.

Breakfast: 

On the other hand, breakfast is often referred to as the most important meal of the day. The theory behind this well-known idea is that eating a healthy breakfast can kickstart your metabolism and provide you with the energy you need to tackle the day ahead. A nutritious breakfast is an excellent opportunity to consume important nutrients, such as fiber, protein, and healthy fats. With that said, skipping breakfast can lead to feelings of hunger and fatigue, which can make it challenging to concentrate and perform daily tasks. It can also lead to overeating later in the day, particularly if you consume calorie-dense foods. Additionally, skipping breakfast has been linked to an increased risk of chronic diseases like heart disease and diabetes.

So which is better for you? It’s worth noting that neither approach is a magic bullet for weight loss or overall health. Both can be a part of a healthy lifestyle when paired with a balanced diet, regular exercise, and stress management. Ultimately, the best approach is the one that works best for you, your goals, and personal lifestyle. If you find that intermittent fasting helps you lose weight and feel more energized, it may be worth giving it a try. On the other hand, if you enjoy starting your day with a healthy breakfast and find that it helps you regulate your hunger and prevent overeating, then stick with that. If you’re unsure which approach to take, consider consulting with a registered dietitian.

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