One of the most counter intuitive dietary changes we do with our clients actually has nothing to do with the foods they eat but, rather, when they eat their foods.
You see, in our transformation programs we don’t give our clients set meal schedules to follow but rather *ideas* on meal schedules that might fit.
The reason we do this is because we understand that everyone has a way of eating that is completely different than others.
Everyone (yourself included) has a natural schedule to the way it wants to feed itself that’s based on your lifestyle, schedule, work and family life.
Sure, we could present you a meal schedule that *may* by proven by research to help boost your fat burning by minuscule levels BUT… there’s no point to doing that if it doesn’t fit your lifestyle.
Your diet must fit your lifestyle. Not the other way around.
In an effort to increase our nutritional compliance in clients we try to make our nutrition plan as simple and convenient as possible to get the best sustainable results for our clients.
One of the little tricks we’ve introduced, that’s been proven to be a huge benefit to their eating lives, has been the idea of pushing their first meal back to later on in the day aka. Skipping Breakfast
It’s a simple, convenient and comes with a host of amazing lifestyle benefits that come along with it.
It doesn’t work for everyone but for a good 80% of our clients it works wonders because it allows them to easily stick to a regular eating schedule and maintain their results they worked so hard to achieve.
NOTE: This is a big reason I’m bringing my clients success stories to this blog because you’ll see that every one of them have a different way of eating that sustains their transformation results.
2 Things To Know Before Skipping Breakfast
1. Food and your eating schedule have little to no effect on your metabolism.
No matter what eating schedule you put yourself on you can’t eat your way to a better metabolism.
Your metabolism relies on exercise and movement. Your breakfast habits have nothing to do with them (1)
Starvation mode is largely a myth that has been promoted more by food companies then what is fact the first world.
Your metabolism will be completely fine if you end up deciding to skip your breakfast.
2. Eating first thing in the morning does not lead to greater weight loss
In a 4-month long study that compared recommendations to eat or skip breakfast in 309 overweight/obese men and women (2) their research concluded there was no difference in weight between groups.
It simply didn’t matter whether people ate or skipped breakfast.
Want to really burn fat, boost your metabolic rate and lose a bit of weight?
Do resistance training exercises, movement, and increased NEPA (non exercise related physical activity) to boost your metabolism.
3 Unique Reasons You Should Skip Your Next Breakfast
Leizel skips breakfast and feels just fine.
1. It’s an easy way to reduce the amount of calories going into your body.
The best diet to maintain is the one that is easiest to follow.
We find that by pushing back our clients first meal to later on in the day it allows them an easier time fitting in the amount of calories they need to maintain their results.
Re-learning and eventually finding your natural rhythm will lead to more effect long term change because your habits are easily integrated.
The truth is, unless you do a physically demanding job like construction or hauling bricks where you’re constantly active – you don’t really need food first thing in the morning.
What you might find is that your brain will work a lot better and you might find that you actually have more energy by not being bogged down by food first thing in the morning.
Leading to our next point…
2. You can be more mentally productive without food in your stomach.
One of the biggest myths in regards to food intake is that people need food to power their brains.
As it turns out the research doesn’t really support the idea that you get ‘dumb’ or ‘slow’ when you haven’t eaten for a couple of hours:
In a test where twenty-one university aged people were asked to perform a series of intellectual tests after having either a normal meal, skipping one meal, skipping two meals or going 24 hours without food, researchers found no difference in performance on measures of reaction time, recall or focused attention time (3)
This study led the authors of the study to conclude that short-term food deprivation did not significantly impair cognitive function.
Our own clients actually report experiences of having more energy and enhanced brain capacity when they work are in a fasted state.
I will write about this later but there is a “high” you get when you start your day in a fasted state.
It’s not the type of high you’ll experience when doing *ahem* recreational drugs but a high that gets you more focused, more aware of your surroundings and enhanced energy.
It’s for this very reason I schedule most of my work to be done before my first meal. Being in a fasted state is where I feel more focused and concentrated on what I am doing.
3. Skipping Breakfast allows you to eat more at night.
One of the biggest myths lying around in the nutrition industry is the notion that eating at night makes you fatter.
This is far from the truth.
Your metabolism is a process that happens 24 hours a day/7 days a week.
A significant portion of your fat burning actually comes from the energy needed to pump blood through your heart, using your liver to detoxify and other bodily processes that I won’t get into.
Could eating late night lead to greater metabolism? Possibly.
Michael Ormsbee, an assistant professor of exercise science at Florida State University (FSU), wrote that,
“Physically fit men who ate a “modest (150-calories) nighttime snack consisting of protein or carbohydrates” had a higher resting metabolic rate the next morning than when they ate nothing before bed.”
Ormsbee also wrote that eating before bed can lower hunger in the morning and “improve satiety between meals the next day. (4)
This is not to say whether you should eat a late night snack or not.
This is merely to prove a point that eating late night doesn’t necessarily have as much negative effects on our bodies as it’s made out to be.
What we’ve found with our clients is that a good portion of them prefer to eat most of their calories at night rather than early on in the day.
The biggest problem with eating breakfast first thing in the morning is that it forces people to limit the amount of calories they can take in at night…when the nighttime is really their preferred time of eating.
If you find yourself having late night cravings or wanting to eat a bigger meal at night then don’t feel bad about it.
The trick is to adjust your meal timing to serve your nighttime eating needs by pushing your breakfast back a few hours to about 12-2pm.
This allows you to consume less calories to start the day so you can eat more at night.
Again, your body is a 24 hour process that is always burning calories whether you are sleeping or not.
It’s okay if you eat at night. Just set up your meal timing to serve you and you should be good.
Conclusion On Skipping Breakfast
There shouldn’t be a fear in the concept of eating your first meal a bit later on in the day.
Skipping breakfast won’t slow your metabolism down.
Skipping breakfast won’t lead to sluggishness and low energy throughout the day.
But regardless of what the research says you have to try it out for yourself.
Eating first thing in the morning should ultimately be a personal choice that you make on your own.