Should you skip breakfast to lose weight using intermittent fasting?

Eating or skipping breakfast is not the same thing that will help you lose weight.

On November 7, specialist doctor Phan Tat Khanh Duong, Nam Sai Gon International General Hospital, said that 16/8 intermittent fasting is a weight loss method by fasting for 16 hours and being able to consume healthy foods within the remaining 8 hours. The intermittent fasting cycle can vary from 1-2 times/week to every day depending on personal preference. However, this method is not the same as starving the body or restricting calories. In addition, intermittent fasting is not recommended for everyone, especially in cases of prediabetes or diabetes, a history of irregular eating, or pregnancy.

For those who consider breakfast a staple, limiting or even skipping breakfast may help them lose weight. However, for those who prioritize lunch or dinner, skipping breakfast may not be effective and could even lead to weight gain due to overeating at lunch and dinner.

"There are no studies proving that eating or skipping meals will help us lose weight effectively. Weight loss depends on consuming fewer calories than we burn each day," Dr. Duong shared.

Có nên bỏ bữa sáng để giảm cân theo phương pháp 'nhịn ăn gián đoạn' - Ảnh 1. — What we put into our bodies is more important than when we eat (except for dinner).

Skipping breakfast can affect your health.

"In fact, skipping breakfast hardly affects the weight loss process. The foods we eat are more important than the time we eat. However, skipping breakfast can affect your health," said nutritionist Nguyen Thu Ha, Nam Sai Gon International General Hospital.

Breakfast is the first meal after a long sleep of 6-8 hours, making it essential for the body. The nutrients in this meal provide sufficient energy and nourishment to help the body start a new day actively. Skipping breakfast leads to nutritional deficiencies and seriously impacts the digestive system, causing the body to face many health problems.

"According to the body's physiological laws, the stomach secretes gastric juice. If you don't eat breakfast, the stomach's pH level will be very low, the acid will increase, and you will feel nauseous and uncomfortable. Eating breakfast is one of the ways to protect the stomach because alkaline foods help neutralize the acid in the stomach. When you eat and drink in moderation, you will feel comfortable," Dr. Ha analyzed.

Có nên bỏ bữa sáng để giảm cân theo phương pháp 'nhịn ăn gián đoạn' - Ảnh 2. — Whole-grain bread and oatmeal are nutritious and healthy breakfast options.

How to skip breakfast while still losing weight healthily.

According to Dr. Ha, by eating more protein in the morning, we are less likely to feel hungry again after an hour or constantly snack throughout the day. Specifically, any type of protein such as chicken, salmon, tuna, beef, tofu, soybeans, or lentils is good for breakfast.

Eggs and Greek yogurt are also excellent sources of protein for breakfast. In addition, whole-grain bread, oatmeal, or potatoes are also nutritious and healthy breakfast options. Warm, easily digestible foods like porridge or hot milk are recommended. Ideally, you should eat dinner early, maintain a regular sleep schedule (going to bed early, waking up early), and have a regular breakfast.

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