Skipping breakfast with intermittent fasting: smart or not?

Intermittent fasting is popular, especially through the 16:8 method. Many people skip breakfast to create a longer fasting period. But is that actually the smartest approach? Science suggests that it's not just whether you eat breakfast, but especially when you eat that is important. For many people, stopping eating earlier in the evening might be a more logical way to apply intermittent fasting. 

Why do people skip breakfast during intermittent fasting?

With the 16:8 method, many people choose not to eat their first meal until around midday. This naturally creates a fasting period of about sixteen hours.

This has several benefits:

• it's easy to apply

• many people don't feel very hungry in the morning

• it automatically shortens the daily eating window

• it can help to limit total energy intake

Yet, practical isn't always the same as optimal.

Skipping breakfast shifts your first meal to later in the day. As a result, a larger part of your daily energy intake often shifts to the evening as well. It's precisely this eating pattern that might be less beneficial for some people than the fasting itself.

What does science say about skipping breakfast?

Published research, in the form of a "meta-analysis", shows that people who regularly skip breakfast have, on average, a higher risk of cardiovascular disease and all-cause mortality (1).

In a meta-analysis, all studies on a certain topic are analysed together to try and draw conclusions. It is important to note, however, that this type of research mainly shows correlations, but doesn't prove direct cause.

For example, this meta-analysis doesn't make it clear why people skip breakfast. So, it could be that they do this because they are very consciously practising 16-8 intermittent fasting, but it could also be because they work late in a pub every night and drink too much beer themselves.

It's therefore not certain that skipping breakfast itself is responsible for the fact that the group of people who skip breakfast has a higher risk of dying earlier. However, it is striking that this comes out of the analysis very clearly.

Naturally, your overall nutritional quality, the timing of your meals, and your general lifestyle are more important than purely whether or not you eat breakfast.

Breakfast, eating occasions, and metabolic health: what actually counts? 

Not only what you eat is important, but also when you eat.

Our body follows a circadian rhythm: a biological clock that influences, among other things, hormone balance, blood sugar regulation, and insulin sensitivity.

Research shows that the body generally processes carbohydrates more efficiently in the morning and early afternoon than late in the evening (2,3).

When breakfast is structurally skipped, a larger portion of the daily calorie intake often shifts to the late afternoon and evening. For some people, this can lead to:

• eating more late at night

• snacking more often

• larger evening meals

• a less stable appetite

So, the problem isn't always skipping breakfast itself. For many people, it's mainly the eating pattern that arises from it that is less beneficial.

More and more researchers are therefore pointing out that meal timing and the distribution of calories throughout the day could play an important role in metabolic health.

Is skipping breakfast always a problem then?

No, not necessarily.

For some people, having a later first meal actually works really well. They experience less hunger in the morning, eat nutritious meals, and maintain a healthy diet. In that case, intermittent fasting can be a practical and sustainable way to limit total energy intake and support metabolic health (4).

For (many) others, it turns out differently.

When skipping breakfast leads to more hunger, strong cravings, overeating in the evening, or poorer recovery after exercise, it's probably not the most suitable approach. Many people who skip breakfast find it easier to eat until later in the evening. This always has a negative impact on your sleep quality.

That's why there is never one ideal method that always works for everyone.

Ultimately, the best form of intermittent fasting is the one that fits your lifestyle, provides enough nutrients, and is sustainable in the long term.

Furthermore, a periodic approach like 5 Day Fast is different from daily intermittent fasting. That isn't about skipping a meal every day, but about a temporary, structured period in which certain fasting-related mechanisms are mimicked.

Intermittent fasting: skipping breakfast or eating dinner earlier? 

Intermittent fasting doesn't have to mean skipping breakfast.

For many people, it might actually make more sense to stop eating earlier in the evening and just have breakfast the next morning.

This still creates a natural fasting period of about 12 to 14 hours, without shifting all meals to later in the day.

A simple example:

• eat your last meal around 18.00

• have breakfast by 08.00 at the latest

This approach has several potential benefits.

It helps to limit late-night eating, aligns better with the natural day-night rhythm for many people, and makes it easier to use breakfast as a proper meal. A dinner later in the evening always disrupts your sleep.

Research also suggests that an earlier eating window might align better with the circadian rhythm, as insulin sensitivity and blood sugar regulation are typically more favourable in the first half of the day (2,3,5).

That doesn't mean everyone has to eat this way. For people working shift shifts or having an irregular daily routine, a different eating window might fit better.

Still, stopping eating earlier can be an easier and more sustainable way for many people to apply intermittent fasting than structurally skipping breakfast.

What does a healthy breakfast look like?

If you choose to eat breakfast, you will benefit most from a nutritious and balanced breakfast.

Not because breakfast "kickstarts" your metabolism, but because a good first meal can contribute to better satiety, a more stable energy distribution, and a higher nutritional quality throughout the day.

A healthy breakfast should ideally contain:

• a good source of protein

• fibre-rich carbohydrates

• healthy fats

• vitamins and minerals

Examples include:

• Greek yoghurt with fruit and nuts

• porridge with seeds and berries

• eggs with wholemeal bread and vegetables

• a plant-based protein source with whole grain products

• a smoothie with protein, fruit, fibre, and seeds

Ultimately, a healthy breakfast isn't about one specific food, but about the contribution it makes to a balanced diet throughout the entire day.

Conclusion: skipping breakfast or fasting smarter?

Skipping breakfast isn't automatically unhealthy, but it's also not automatically the best way to apply intermittent fasting.

Published scientific research shows that regularly skipping breakfast is linked to a higher risk of cardiovascular disease and all-cause mortality in observational studies. At the same time, this research doesn't prove that skipping breakfast itself is the direct cause (1).

For many people, how meals are distributed throughout the day and what you eat seems to be more important than whether you eat breakfast.

When skipping breakfast leads to eating more or snacking more often later in the evening, that can reduce the potential benefits of intermittent fasting. A dinner later in the evening almost always disrupts your sleep.

For many people, a simpler and more logical approach might therefore be to keep a nutritious breakfast, stop eating earlier in the evening, and thus maintain a natural fasting period of about 12 to 14 hours.

Ultimately, the best strategy remains the one that fits your lifestyle, your nutritional needs, and that you can sustain in the long term.

Frequently asked questions

Is skipping breakfast unhealthy?

Not automatically.

Research does show a link between regularly skipping breakfast and certain health risks, but that doesn't mean skipping breakfast is the direct cause (1).

Can I do intermittent fasting without skipping breakfast?

Yes.

By stopping eating earlier in the evening and simply having breakfast the next morning, you can also create a daily fasting period of about 12 to 14 hours.

Is 16:8 intermittent fasting bad?

Not necessarily.

Whether 16:8 is a good choice depends on the quality of your diet, the time you eat, your sleep, your stress levels, your physical activity, and whether the eating pattern is sustainable in the long term.

What is better: skipping breakfast or stopping eating earlier?

For many people, stopping eating earlier, meaning having dinner earlier, might be a more logical choice.

This limits late eating, and the eating pattern often aligns better with the natural day-night rhythm. However, which approach works best remains dependent on your personal situation.

Can breakfast help with weight loss?

It can.

A nutritious breakfast can contribute to better satiety and appetite regulation throughout the day. Ultimately, weight loss mainly depends on total energy intake, nutritional quality, and how well a healthy eating pattern can be sustained in the long term.