Skipping Breakfast: Genius Hack or Diet Disaster? Everything a Nutritionist Wants You to Know
In recent years, intermittent fasting has taken the wellness world by storm. One of the most popular methods? Skipping breakfast and backloading meals later in the day. But is this strategy a sustainable way to maintain health and balance, or is it just another fleeting trend?
In this article, we dive into the science and personal insights of Zara Hiridjee, Founder of @FlourishWithZara, an AFN-Registered Associate Nutritionist and Health Coach who’s giving us her own experience, and the experience of her clients to help you determine if meal backloading is right for you.
What is Skipping Breakfast and Backloading Meals?
Skipping breakfast and backloading meals involve fasting in the morning and consuming most calories later, often within an 8-hour eating window (e.g., 12 PM - 8 PM). This approach, linked to intermittent fasting, is said to aid weight management, focus, and energy, but does science support these claims?
We asked Zara!
Zara says skipping breakfast and backloading meals sparks debate because it’s not just about timing, it’s about how it fits your body, lifestyle, and mindset. As a health coach and nutritionist, she’s seen it work wonders for some people while creating challenges for others, and the nuances matter. It isn’t inherently good or bad; it’s a tool. And like any tool, it works best when it’s used thoughtfully and in alignment with your unique needs. “Pay attention to your body, give yourself grace, and be willing to pivot if something doesn’t feel right. That’s where true, lasting change happens,” she says.
Can Skipping Breakfast and Delaying Meals work?
Zara explains that by delaying meals until later in the day, you give your body an extended break from digestion, which may improve insulin sensitivity. This can be especially beneficial for people dealing with insulin resistance, prediabetes, or other metabolic conditions. For people with busy schedules, skipping breakfast often simplifies their routine and reduces decision fatigue.
Many, including Zara, experience sharper focus and steady energy during fasting due to stable blood sugar and fewer insulin fluctuations. A shorter eating window can also make it easier to maintain a caloric deficit, supporting weight management.
The Challenges of Backloading Meals
Zara warns of the "rebound effect" - fasting for hours can trigger intense hunger, leading to impulsive, high-calorie food choices. This cycle of fasting, overeating, and frustration can derail progress.
There’s also the emotional factor - feeling deprived may lead to overeating later, with thoughts like, “I skipped breakfast, so I deserve this pizza.” Additionally, fasting can affect social and cultural aspects of eating.
Activity levels matter too. Morning workouts may suffer without fuel, while fasting might feel easier on rest days. It can also impact NEAT (Non-Exercise Activity Thermogenesis) - the small movements like walking or fidgeting that contribute to daily calorie burn. Context is key!
Eating larger meals in a short timeframe, could cause bloating and discomfort. Zara notes that without adjusting meal size or composition, the digestive system may feel overwhelmed, leading to an uncomfortably full sensation rather than true satisfaction.
Eating too quickly or consuming rich, high-fat, or high-fiber meals in a short window can worsen bloating and discomfort. These foods take longer to digest, leading to gas and digestive strain. To ease this, Zara suggests mindful eating - chewing thoroughly and avoiding rushed meals. Spreading calories across smaller meals and balancing intake with easily digestible foods like lean proteins, cooked veggies, complex carbs, and healthy fats can also help.
Zara says that everyone’s digestion responds differently - some thrive with backloading meals, while others may need to adjust meal size, composition, or eating window length. Listening to your body is key. It’s also important to note that most research on intermittent fasting has been conducted on men or mixed groups, often overlooking female physiology. Women’s bodies are more sensitive to meal timing due to hormonal fluctuations affecting metabolism, stress response, and energy balance.
Fasting can impact women’s reproductive hormones, potentially disrupting cycles, energy, or increasing cortisol. While men’s stable hormones often show positive results in fasting studies, women may need a more personalised approach. This highlights the need for tailored research to ensure fasting supports long-term health without negative side effects.
Zara highlights that when skipping breakfast and backloading meals, maintaining nutritional balance is crucial. Though meal timing changes, what you eat during your eating window matters more. Focus on providing your body with the necessary nutrients to function at its best.
Zara’s Recommendations to Make this Approach Sustainable and Benefit Meal Timing
Break Your Fast Wisely: Start with a balanced, nutrient-dense meal to avoid overwhelming your digestive system.
Distribute Calories Strategically: Instead of saving all your calories for dinner, spread them across two or three meals to maintain steady energy and ease digestion.
Time Your Last Meal Mindfully: Have your final meal a few hours before bed to support digestion and improve sleep.
Zara’s Tips on Portion Size & Food Choices
Start Smaller: Begin your eating window with moderate portions to avoid bloating.
Balance Your Plate: Aim for a third of non-starchy veggies (e.g., leafy greens, broccoli), a quarter of lean protein (e.g., chicken, tofu), a quarter of complex carbs (e.g., quinoa, lentils), and healthy fats (e.g., olive oil, nuts).
Listen to Hunger Cues: After fasting, avoid overeating. Eat mindfully and let your body guide you.
Food Choices:
Prioritize Protein: Include high-quality proteins (e.g., eggs, fish, tofu) for muscle repair and energy.
Add Healthy Fats: Include sources like avocado, nuts, or fatty fish for brain health and hormone balance.
Choose Complex Carbs: Opt for low-GI carbs like quinoa or sweet potatoes for steady energy.
Veggies are a Must: Non-starchy veggies provide fiber, vitamins, and minerals.
Stay Hydrated: Drink water throughout the day, especially during fasting, to reduce hunger and fatigue.
Backloading meals works best when done mindfully with thoughtful planning to avoid overeating and nutrient imbalances.
Who Best Fits This Approach?
This approach works well for those who aren’t hungry in the morning or feel more productive on an empty stomach. People with busy schedules appreciate the simplicity of fewer meals, reducing decision fatigue. It can also benefit those looking to improve insulin sensitivity or manage weight, as intermittent fasting may improve blood sugar control and appetite regulation. Additionally, individuals with sedentary mornings can align eating with periods of higher energy expenditure, such as in the afternoon or evening.
Who Should Approach with Caution
Zara says that, this practice isn’t suitable for everyone. People with a history of disordered eating or restrictive tendencies might find that skipping breakfast triggers unhealthy patterns, such as bingeing or feeling overly fixated on food during the eating window. Similarly, individuals with high-energy mornings - such as those who exercise early or have physically demanding jobs- may struggle without fuel to kickstart their day. Pregnant or breastfeeding women, whose nutritional needs are heightened, should generally avoid fasting to ensure consistent energy and nutrient intake. Likewise, those with underlying medical conditions, such as diabetes or gastrointestinal issues, should consult a healthcare professional before adopting this approach, as it may exacerbate symptoms or interfere with treatment.
Zara’s Disclaimer:
“It’s very important to note that skipping breakfast and backloading meals - or any form of intermittent fasting - is not a blanket solution, and consulting a GP or your healthcare professional before starting is crucial. Fasting affects everyone differently, and what works for one person may not suit another. Your GP or dietitian can help assess whether this approach aligns with your individual health needs and goals. They can also help identify potential red flags or guide you in tailoring the practice to ensure it supports your well-being rather than inadvertently causing harm. Personalisation and professional guidance are key to making it work safely and sustainably for your unique circumstances. I encourage the people I work with to experiment: try skipping breakfast for a few days and pay close attention to how you feel, not just physically but mentally and emotionally. Are you sharper, or do you nd yourself snapping at coworkers by 11 AM? Are your workouts suffering? Does your evening meal feel like a binge, or is it a satisfying end to the day? These observations matter more than the method itself. These personal insights are far more valuable than any universal rule And remember, this isn’t the only way to achieve your goals. Some people thrive with three evenly spaced meals, while others feel energised by an early breakfast and lighter evening meal. The beauty of nutrition is its exibility- it’s about nding what makes you feel your best, physically and mentally Ultimately, this is just one tool in the toolbox. It works beautifully for some, especially those with a more sedentary or predictable schedule. But for others, especially those with demanding routines, fluctuating hormones, or a history of disordered eating, it might not be the best fit. As with any strategy, success lies in making it your own- adapting it to your body, your lifestyle, and your goals.”
A big thank you to Zara for sharing her valuable insights on skipping breakfast and backloading meals! If you want to learn more from Zara, feel free to connect with her through her social media platform and website Flourish With Zara. Her wisdom and expertise have added so much to this discussion, and we're grateful for he!
