You may have heard that breakfast is the most important meal of the day. As a dietitian, I think a high quality, high protein breakfast sets you up for consistent energy and makes it easier to make better choices later in the day.
However, the research on the benefits of breakfast for weight loss specifically is quite mixed. I took a look at what the research actually says about the first meal of the day, how it impacts weight loss, and whether it’s ok to skip breakfast or not.
Need breakfast ideas? Check out our collection of GLP-1 friendly breakfast recipes.
Benefits of Breakfast
Eating breakfast regularly has a variety of health benefits beyond weight loss. For those on GLP-1 medications, since your appetite is suppressed, eating smaller high protein meals throughout the day can help you meet your nutrient needs. A high protein breakfast is a great way to boost your nutrient intake for the whole day.
Other benefits of breakfast for your health include:
- Improved energy. A nutritious breakfast replenishes energy stores depleted overnight and gives you a kick-start to your day.
- Enhanced brain function. Breakfast helps improve memory, attention, and concentration, making it easier to focus on tasks throughout the morning.
- Better nutrient intake: Breakfast often includes nutrient-dense foods like fruits, whole grains, and dairy, contributing to a more balanced diet. For those on GLP-1, it is a great way to improve the nutrient composition of your diet.
- Stabilized blood sugar: Eating in the morning helps regulate blood sugar levels, particularly beneficial for people with diabetes.
- Boosted metabolism: It stimulates the body’s metabolism, helping burn calories more efficiently throughout the day.
- Improved heart health: Studies link regular breakfast consumption to lower levels of LDL cholesterol and reduced risk of heart disease.
- Mood regulation: Starting the day with a meal can reduce irritability and improve overall mood.
There are many potential benefits to eating breakfast that go beyond weight loss. Regular breakfast eating may lower your risk of chronic diseases and help you maintain your energy levels throughout the day. To me, these health benefits are still an indication that breakfast is an important meal in your daily routine.
Do You Need Breakfast to Lose Weight?
I was surprised when I dug into the research on breakfast and weight loss, as it was not as black and white as I had expected.
A 2019 meta-analysis and systematic review (basically a review of multiple studies on a topic) found that skipping breakfast resulted in a small amount of weight loss and those who ate breakfast also had a higher daily calorie intake. Researchers did indicate that some of the studies included in the review were of low quality and fairly short (2 weeks), so these results should be interpreted cautiously.
But this 2020 study found that not eating breakfast increases your chance of being overweight or obese. The exact opposite of what the other study said.
A 2017 study found that when they forced non-breakfast eaters to eat breakfast it led to weight gain. Another similar study had women who eat breakfast regularly skip breakfast. When they skipped breakfast, they ate more at lunch, but their overall calorie intake for the day was lower. Yet, they burned fewer calories during their workout. The founds were kind of a wash, participants burned fewer calories, but also ate fewer calories.
So should you eat breakfast for weight loss or not? It seems that when it comes to losing weight breakfast won’t have that much of an impact. Whether you choose to eat it may be based on your individual preferences and needs.
If you are hungry in the morning or know that skipping breakfast means you dive head first into a huge meal at lunch, then maybe consider eating breakfast. If you don’t find that skipping breakfast has much of an impact on your hunger or energy levels the rest of the day, it’s probably fine to listen to your body.
But what about breakfast on GLP-1 medications?
Breakfast and GLP-1 Medications
There have not been any specific studies on the impact of breakfast and GLP-1 medications. But, there are a handful of studies on the impact of breakfast on the naturally occurring GLP-1 hormone.
Studies have consistently found that a high protein breakfast can increase levels of GLP-1 hormones, particularly for women. It can also help lower blood sugar for those taking GLP-1 medications for diabetes.
Eating a bland, light breakfast (like a piece of toast) may also help reduce morning nausea caused by GLP-1 medications, but this can vary.
So should you eat breakfast or not?
As a dietitian, my advice would be yes, you should eat something high in protein for breakfast while on a GLP-1 medication. Meeting your daily protein goals can help you retain some of the muscle mass that can be lost when you are losing weight with the medications. It will also give you energy to exercise, another essential part of maintaining a healthy metabolism.
If you are not hungry in the morning, it’s ok to keep breakfast small. An egg on a piece of toast is a perfect breakfast that can help reduce nausea and give you a bit of protein. If you don’t have time to cook, there are many pre-mixed protein shakes that have between 20-30 grams of protein that can be a good option.
Looking for more breakfast ideas? Check out what registered dietitians recommend for breakfast on a GLP-1 medication.
