Intermittent fasting for Weight loss: Should you miss your breakfast or dinner? | The Times of India (2024)

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Intermittent fasting for Weight loss: Should you miss your breakfast or dinner? | The Times of India? ›

It may even increase the risk of muscle pain and injury. So, if you have to choose between breakfast or dinner when following intermittent fasting, we recommend you to skip dinner.

A recent study compared weight loss among people who ate breakfast with those who didn't. The meal didn't make any difference. If you're dieting, don't think cutting calories by skipping the meal will help. Studies show that most people who lose weight and keep the weight off eat breakfast every day.

Several studies have already shown the beneficial effects that changing meal times can have on weight loss, in particular by increasing the duration of nighttime fasting and eating a little earlier in the evening and a little later in the morning.

A 2023 review of research found that the 16/8 method and 16/8 combined with restricting calories were effective strategies for weight control in adults with overweight or obesity. An eating window starting before noon led to greater weight loss than one that began after noon.

Follow 8-16 hours of intermittent fasting plan, in which 16 hours is the fasting period and 8 hours window is for meals. In 16 hours of the fasting window, consuming up to 50 kcal is allowed from jeera water, lemon water, fenugreek water, detox water, green tea, or cinnamon tea.

People who follow intermittent fasting either skip their breakfast or dinner, but experts say if the choice is between breakfast or dinner, one should choose to skip the latter.

On top of that, if you exercise in the morning, working out on an empty stomach can put your health at risk. It may even increase the risk of muscle pain and injury. So, if you have to choose between breakfast or dinner when following intermittent fasting, we recommend you to skip dinner.

You may think that skipping breakfast or lunch will make the number on the scale drop quicker. The truth is that studies have shown that skipping meals can slow down your metabolism and cause you to gain weight, not lose it.

Upma, quinoa or oats with lots of nuts, seeds and Greek yoghurt is great for this. “[Eating] complex carbs and nuts together provides both instant and long lasting energy, while the protein helps to build muscle,” explains the nutritionist.

If you consistently stay active while following intermittent fasting, you can lose as much as 6-8 pounds per month. This estimation is shockingly high when you consider that all you have to do is not eat for select hours throughout the day.

What is the best intermittent fasting time to lose belly fat? ›

According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss. This type of intermittent fasting plan may be a good option for beginners.

Try this today: If you're interested in 16/8 intermittent fasting and don't have underlying conditions, start by giving it a go 1–2 days per week.

The 16/8 method is popular because most people already fast while they sleep, so it is convenient to extend the overnight fast by simply skipping breakfast and having an early lunch. You have your first meal at 11 a.m. and your last meal at 7 p.m. (or 12 p.m. and 8 p.m., respectively).

During the fasting periods, you won't eat anything. You can usually drink calorie-free beverages like water, herbal tea, and black coffee. These are the most popular methods: The 16/8 method: Also called the Leangains protocol, this involves an 8-hour eating period and a 16-hour fasting period.

When comparing fasting in the night vs morning, evidence gravitates toward skipping dinner rather than breakfast. While some research studies agree that you can lose weight when skipping breakfast, there can be health risks such as elevated cholesterol levels and increased risk of heart disease [9][10].

It appears that fasting for a short time can produce ketosis, which is a process that occurs when the body doesn't have enough glucose for energy, so it breaks down stored fat instead. This causes an increase in substances called ketones. This, coupled with fewer calories consumed overall, can lead to weight loss.

Eat a High-Protein Breakfast

Another perk of protein: Your body uses more calories to break it down than it uses for carbs or fat. Go for protein-rich breakfasts, such as an egg and turkey sausage on whole wheat toast or a Greek yogurt smoothie with peanut butter and berries.

Greek yogurt, eggs, and smoothies (with added protein) are all excellent options for high-protein breakfasts. On top of the protein they provide, they also have other essential nutrients, such as fiber, that help with weight loss.