To Breakfast or Not To Breakfast

To Breakfast or Not To Breakfast
To breakfast or Not to breakfast. Image credit: shaunaforce

I received a lot of feedback after the posts 7 Reasons Why You Should NOT Eat Breakfast and 5 Reasons Why You Should Eat Breakfast.

  • Positive feedback because I addressed myths regarding breakfast.
  • Negative feedback because some assumed I was anti-breakfast.

To make sure there’s no confusion, quick recap on breakfast.


8 Nutrition Rules.
After the last 2 posts, you might have been confused about 3 out of the 8 nutrition rules. Here’s why you should keep following them.

  • Eat Breakfast. Because it helps building healthy eating habits: harder to eat junk food the rest of the day if you start with a healthy meal. It also helps weight gain: easier to eat more if you spread your calories.
  • Eat Every 3hours. So you don’t end at the candy machine or overeat on the next meal because you got hungry. It also decreases stomach size because your meals are smaller. So you’ll feel full faster.
  • Eat Protein With Each Meal. You need 1g of protein per pound of body-weight since you’re limiting your starchy carb intake. Otherwise meeting your caloric needs gets impossible. Also: protein blunts hunger.


Nothing Changes.
The 8 nutrition rules still apply and will continue to apply. You should keep eating breakfast, eat every 3 hours, eat protein with each meal, … But NOT for the reasons they usually tell you. 3 myths debunked:

  • Frequent Meals Don’t Increase Metabolism. Your body won’t burn more calories if you eat a meal every 3 hours. So you won’t burn more fat. The only way to increase your metabolism is to exercise and lose weight.
  • Skipping Meals Doesn’t Decrease Your Metabolism. Breakfast doesn’t kickstart your metabolism because it never goes down when sleeping. It doesn’t even go down when fasting for up to 72h.
  • You Don’t Lose Muscle If You Don’t Eat. Your body needs protein to build muscle. But starvation mode is a myth. As long as you do regular strength training, you won’t lose any muscle.

For research, check¬†Eat Stop Eat, How Much Protein, Leangains, pubmed,¬†… The research on this is fairly new and many coaches/nutritionists are updating their books based on it. Do not take mainstream advice for granted.


Why Does It Matter If Nothing Changes?
Several months ago I experimented with Intermittent Fasting for the first time. First Eat Stop Eat, then I moved to Leangains‘ approach which I’m still on today.

Like many readers I’ve had great results with Intermittent Fasting. Especially in terms of productivity and hunger control. So far it doesn’t seem like I’ll ever go back to my old way of eating (8 nutrition rules).

This means you’ll most likely get articles on Intermittent Fasting in the future. The post 7 reasons you shouldn’t eat breakfast sets the foundation for these future posts since there are many myths regarding fasting.

I don’t believe that everyone who tries Intermittent Fasting will like it. But I do believe that anyone can adapt if you give it time.

Saying “I feel like crap when I skip breakfast” is like saying “I don’t look like Ivan Stoitsov but I’ve been doing StrongLifts 5×5 since 2 weeks”. Your body needs time to adapt. Especially if you ate breakfast daily for 15years like I did.

By the way: Intermittent Fasting is not a way to make your life easier because you’re too lazy too cook. It’s also not a get-ripped-quick scheme. Build the habit of eating healthy consistently before you try it.


Please Read Articles Thoroughly.
Not just the headlines and subheadings. In the post 7 reasons you shouldn’t eat breakfast, I explained at the bottom why you should keep eating breakfast. So the confusion surprised me.

Read through this & this forum threads in the forum. There’s a lot of feedback coming from both sides. I’ve replied to questions too.

Remember to stay civil, constructive & open-minded. Disagreeing is fine. But say why/ask what you don’t understand/give your perspective. This way we can all learn from eachother.

Expect more about breakfast in the coming weeks. Click here to automatically get future articles in your mailbox or by RSS for free.