Secret Side Effects of Skipping Breakfast, According to Research — Don’t Eat This That

Although the adage of American nutritionist Adelle Davis about how one should “Eat breakfast like a king, lunch like a prince, and dinner like a beggar” is tentative these days, Davis’ primary point is still followed by nutritionists. The point is that breakfast is important and there will be some side effects if you regularly skip it.

If you start your day with a balanced breakfast – one with lots of protein, healthy carbohydrates and the right mix of vitamins and minerals – your body tends to work at its best. Essentially, you set yourself up for ideal physical health, mental acuity, and stable energy levels.

On the other hand, skipping breakfast can cause a host of problems in both the short and long term. Here are some side effects you may not know about skipping breakfast.

RELATED: Eating Habits to Lose Belly Fat as You Age, Dietitians Say


You know how some days you can put off eating for hours without feeling all that hunger, but when you have even a small piece of food, you suddenly get hungry for more? That’s because food boosts your metabolism for the day, according to a study in The food magazine† They concluded that eating breakfast as the largest meal of the day prevented weight gain.

And starting early is a good thing, because your body is most efficient at secreting insulin, digesting food and other processes early in the day after a good night’s sleep. Delaying food means delaying the initiation of these healthy processes and thus reducing their effectiveness at subsequent meals.

hungry for food

Not only can a healthy breakfast give you the energy and nutrients your body needs to start the day, but it can also stabilize blood sugar levels to prevent hunger pangs and associated irritability throughout the day. says Mary Stewart, RD, LD, founder of Cultivate Nutrition, in a recent Yahoo article. By not eating breakfast, you could fail later in the day, making it harder for you to make healthier choices because of blood sugar swings.

weight gain

Studies overwhelmingly show that eating a majority of your daily calories in the morning is the best way to shed pounds or maintain a stable weight, reports Life Hack. On the other hand, eating larger meals closer to bedtime is correlated with weight gain.

And the same can be said for eating some smaller meals and snacks later in the day: it’s much better to do most of your eating early. A study at the San Raffaele Rome Open University concluded that timing was right. even more important than what was eaten. The study of 18 women showed that those who consumed the most calories of the day lost more weight in the first half of the day and had improved insulin sensitivity.

no breakfast

The stronger and more energetic your body, the stronger and more energetic your immune system. A healthy breakfast can promote a robust, healthy immune response when you come into contact with bacteria or viruses. As we previously reported, “Fasting periods appear to damage cells and the body needs regular food to maintain healthy levels of immune cells that fight infection and the functioning of fighting cells (T cells) in the body,” explains Tehzeeb Lalani , a nutritionist at Scale Beyond Scale.

hair loss

You can put this in the “definitely unexpected” or “absolutely unwelcome” columns, but habitually skipping breakfast can lead to hair loss, The Health Site says. That’s because an insufficient infusion of protein in the morning slows down your body’s ability to produce keratin, the building block of your hair (and nails). Without a high-protein breakfast in the morning, you may end up leaving more hairs on the pillow in the evening and less growing to replace them.

don't eat breakfast

A study of women aged 18-45 showed elevated cortisol levels in breakfast skippers. Cortisol is often referred to as the “stress hormone,” the Mayo Clinic says. And while cortisol can be an essential natural chemical, raise glucose levels in the bloodstream and improve your energy levels, sense of consciousness and even your body’s ability to repair damaged cells, too much in everyday life can leave you feeling fatigued, irritable, and make confused. , depressed and, quite simply, stressed.

“By eating breakfast, you replenish liver glycogen levels so cortisol levels can drop. If you don’t eat breakfast, cortisol levels will continue to rise to keep blood glucose levels up, eventually causing insulin resistance that makes you feel more hungry throughout the day. said Dr. Barry Sears, president of the nonprofit Inflammation Research Foundation, in a previous article.


Do you often have severe headaches in the afternoon? You may not have a good breakfast. According to Tata Health, foregoing breakfast in the morning invites you to hypoglycemia later, and this is a biological process in which blood sugar levels drop and blood pressure rises. And this sudden increase in blood pressure can cause debilitating headaches.

nocturnal indigestion

According to Life Hack, it takes a human body well over three hours to digest food, so if you make up for a skipped breakfast at the start of the day with a larger-than-usual dinner at the end of the day, you’ll almost certainly go to bed with undigested or semi-digested food in your system. And that can lead to discomfort and bloating, interrupted sleep, acid reflux and maybe even some strange dreams, reports News

food diabetes

There are all kinds of acute problems caused by skipping breakfast, such as headaches and sugar cravings, but the insidious side effects of missed morning meals can also have much greater long-term effects on your health. For some people, habitually skipping breakfast can dramatically increase the chance of developing type 2 diabetes. Chronically elevated insulin resistance and hormonal imbalances caused by improper breakfast practices are the culprits.

READ MORE: The 3 best breakfast habits to keep your brain sharp, dieticians say

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