Is skipping breakfast good for weight loss? For some people, eating a heavy breakfast is necessary. However, most people who live a sedentary lifestyle can benefit from skipping the morning meal.
Most people eat foods that are rich in carbohydrates. The body does not necessarily use these carbs automatically after you eat them. It converts them into glycogen in the liver and stores them as fat if you eat more than the body can store.
The Role of Glycogen
Glycogen is the storage form of glucose. It provides you with energy throughout the day. The body can only store about 2000 calories worth (80% in the muscles while 20% remain in the liver). The body then processes the excess glycogen into fats for future use.
Most people only burn around 2000 calories per day. It all depends on your height, weight, and level of activity throughout the day. If you do not use up the stored glycogen as energy, you start to gain weight. If you keep eating more than you burn, you also gain weight.
To shed those excess pounds, you have to put the body in fat-burning mode. You can do that by exercising, fasting, or going on the keto diet.
Is Skipping Breakfast the Key to Weight Loss?
If you have a weight issue, you may be consuming more food than you can expend in terms of energy. You may not be physically active throughout the day, as well.
To correct the issue, you have to either increase your energy expenditure or lessen your caloric intake. Increasing your energy expenditure means adding more physical activities to your daily schedule. Doing this is not the easiest route to take.
If you live a sedentary lifestyle, start adding more movement to your daily routine. Take the stairs, go for a 30-minute walk, or visit the gym. These activities can use up the excess glycogen store in your body.
The other option is to lessen your caloric intake. You can do this by eating healthy foods that are less calorie-dense. Unprocessed meats, eggs, nuts, seeds, fruits, and vegetables provide you with the nutrition you need without causing over-eating.
However, if your body has an issue with insulin, you may still feel hungry even after eating sufficient healthy foods. Your body may crave unhealthy desserts even after eating a heavy meal.
The scenario mentioned above is common for most overweight people because their bodies have become resistant to insulin. Years of overeating and an unhealthy diet cause the body to become more resistant to the hormone.
You can correct the insulin resistance through intermittent fasting, a ketogenic diet, or both. Fasting gives the body ample time to burn through most of the glycogen stores in the body. Hence, your body makes use of your fat stores as an alternative energy source.
When there is no more glucose in your bloodstream, your body produces ketones from fats. The ketones fuel the body and the brain instead of glucose. When this happens, you lose weight. Your insulin sensitivity also improves. You can also achieve this by eating a ketogenic diet.
The best way to do intermittent fasting is to skip breakfast. Most of the time, you do not feel the need to eat when you wake up. Eat only when you are hungry. The body knows when it is time to eat. However, you should eat healthy foods as much as possible.
When to Eat Breakfast
Of course, there are times of the week when you need to fill your glycogen stores. These times include when you go to the gym to work out, when you have to work hard on physical labor, or when your family decides to go for a hike in the woods.
Eat a heavy breakfast when you do physical activities that require a lot of energy. However, when you plan to spend the entire day sitting at the office or watching movies on the couch at home, skip breakfast. It will help you manage your insulin, blood sugar levels, and weight.
Skipping breakfast is good for weight loss. It is also beneficial in managing your insulin levels. For most people, doing intermittent fasting and the keto diet is a healthy lifestyle choice.
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