I HAVE ALWAYS HEARD THAT BREAKFAST is the day’s most important meal. But is it, at least when it comes to weight? Does eating breakfast promote weight loss?

Breakfast is my most rich and important meal, the time I consume most of my daily calories. Doing so has helped me maintain my waist size 40 years ago.

Why? Breakfast kickstarts my metabolism, facilitating calorie burn throughout my day. I feel energetic when I begin seeing my patients early in the morning.

Does the clinical evidence support my observations? Is there evidence, for example, that eating breakfast promotes a more healthy weight?

You, too, may have heard that breakfast is the most critical meal of the day and is associated with better health.

But is it that healthy folks tend to eat breakfast, or is there a causal relationship between consuming a good breakfast and improved health outcomes? Are the lower chances of suffering from diabetes, heart disease, and being overweight due to eating a healthy breakfast?

Perhaps not, according to a review of 13 randomized clinical trials. Here are the results after Melbourne (Australia) researchers examined the relationship between consuming breakfast, weight, and total daily energy intake:

• Looking at seven relevant randomized trials (with an average study length of seven weeks), researchers discovered that participants who ate breakfast gained 1.2 pounds compared to those not eating breakfast. This finding held for both normal and overweight individuals.
• Of 10 studies examining the effects of breakfast on total daily calorie intake, after an average study length of two weeks, participants who ate breakfast consumed 260 more calories than those who did not eat breakfast.

Breakfast and weight — My take

I may have maintained my weight and waist size for reasons other than my lovely breakfast. I have put aside the notion that those who skip breakfast are more likely to more than make up for the missing calories during the rest of the day.

The studies cited are imperfect. The subjects knew the experimental group in which they participated. Different studies had varying demographics, with studies targeting college students, the general public, or hospital staff.

The foods varied as well, as did the follow-up times. We should conduct randomized studies looking at particular foods (for instance, a high-protein, high-fiber breakfast).

Despite these criticisms, it is nice to know that I have been wrong for a long time. I now know that there is little evidence that breakfast consumption is an effective weight loss strategy.

My small obsession with physical activity (including walking) and unintentionally restricted time feeding (I eat an early dinner, similar to my parents in the 1960s and 70s) may have something to do with my stable weight over the decades.

My overall takeaway is that those who like a nice breakfast should carry on; enjoy it! And if you skip it (for example, for a metabolic medical problem), I hope you have a healthy and fulfilling lunch. Try to avoid a big meal late in the evening, though.

Thank you for joining me in this brief look at breakfast consumption and weight.

The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.