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.

However, most studies have found no weight-loss benefit to skipping breakfast. On the contrary, there's good evidence that eating breakfast can make a positive contribution to nutrient intake, including dietary fibre which may help with weight control.

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.

How to do intermittent fasting? 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.

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].

With intermittent fasting, breakfast is not only optional, it's discouraged. The most common method is a 16-hour overnight fast, followed by an 8-hour eating window. Yet, nutrition professionals have long suggested that breakfast is critical.

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.

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.

Also, note that the key to weight loss with intermittent fasting is not to overeat during your eating windows. Eating fewer calories than you expend remains the basis for losing weight. Shortening the eating window may make it difficult to get the vitamins and minerals you need.

What time should you not eat during intermittent fasting? ›

Consider a simple form of intermittent fasting.

Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed).

The study showed no association between the time of day people eat and the amount of weight that they lost. Instead, smaller meals were associated with weight loss, regardless of when they were eaten.

No matter how many times I fast, day one is never easy and day two is always the most difficult (ghrelin, the hunger hormone, is said to peak on day 2 of a fast). On days three through six, I experienced some of the best energy, mental clarity/focus and mood stability that I've ever felt in my entire life.

The timing of lunch appears to have the least impact on weight loss, but what is notable about lunch is that it should be your biggest meal, along with breakfast (if you choose to eat breakfast).

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.

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.

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.

Researchers found that the women who ate more calories earlier in the day showed greater weight loss, reduction in waist circumference, and lowering of triglycerides levels than the women who ate more calories later in the day.