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Do a single Google search on “should I eat breakfast” and be met with several thousand different responses.

The intermittent fasting (IF) crowd say that breakfast is not the most important meal of the day and, “our ancestors” from the hunter-gatherer days learned to survive “for days” without food. Many IF’ers will credit their lean washboard physiques to eating within defined eating windows, which typically manifests as skipping breakfast (but not always.)

Then there’s the bodybuilding community which push eating every three hours to build or preserve those hard earned gains, bro! And failing this, expect to see that muscle fibre disappear and find yourself in the next gym meme hashtagged as #doyouevenlift….bro!

And then smart people (aka researchers from Harvard and other institutes) will throw a bunch of peer-reviewed research at you which claims that people that skip breakfast had a 27% higher risk of heart attack or death from heart disease.

Other research indicates that skipping breakfast leads to overall weight gain and then, to the contrary, some researchers have found that skipping breakfast had no impact on weight gain.

Confused, much?

Some people find that when they skip breakfast, tend to overeat their calorie targets throughout the day and into the evening.

Yep, I am one of them! 🙂

Overeating your calorie target will invariable lead to weight gain due to the violation of the energy balance that dictates all weight loss and weight gain.

If we quickly look at the research on Intermittent Fasting (IF)— which regularly involves skipping breakfast — it quickly becomes apparent that IF is as healthy as dieting which includes breakfast.

So what’s the bottom line?

When it comes to weight loss (or fat loss,) it doesn’t matter! If you enjoy eating breakfast, eat it. If you prefer to skip it, skip it 🙂

What matters most when it comes to weight loss is dietary adherence. If you feel that you cannot adhere to your meal plan throughout the day by skipping breakfast, then you should meal plan something when you wake up (me!)

If you can stick to your meal plan or dietary protocol (IF, for example) by skipping breakfast — perfect. You might also enjoy a larger lunch or dinner and therefore willing to forgo breakfast to hit those planned calories later on in the day.

Whatever works for you. It comes down to personal eating preferences.

What matters most is energy balance. Ensuring that you do not exceed your daily calorie allowance conducive to losing fat.

As a fitness model competitor, I know that I shouldn’t exceed 2,000 calories in any 24 hour period (thereabouts.) Those calories are like spending money which I can spend any which way I choose — with or without breakfast.

If I want to try one of the latest Quest bars to hit the market (for breakfast) — I will… watch me!! 🙂

As I’ve mentioned, I prefer to have something for breakfast as this keeps my energy levels consistent throughout the day and I am less likely to go bat-sh*t-crazy at night and eat everything in sight!

If you need any help or have any questions, please leave them in the comments below. I will be happy to help you out!

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