Breakfast is the Most Important Meal of the Day… Or is it?

For generations, mums all over the world have led us to believe that breakfast is the most important meal of the day. But is it really?

This debate has been fuelled by traditional wisdom, diet culture, and scientific studies that seem to contradict one another. Some people swear by a hearty morning meal, claiming it sets the tone for the rest of the day. Others function perfectly fine without it, opting for a late brunch or pushing their first meal even further. So, who’s right?

Whether you’re passionate about eggs and bacon first thing in the morning or rely on coffee and willpower until lunch, there is no universal rule. The reason? Metabolic flexibility.

// What Happens When You Skip Breakfast?

Metabolic flexibility is your body's ability to switch between different fuel sources – like carbs and fats – depending on what’s available and what you need. Think of it as a hybrid car that smoothly switches between gas and electricity to run efficiently.

A metabolically flexible person can easily burn fat when carbs are low (like during fasting or exercise) and use carbs effectively when they’re needed (like after eating a meal). This ability helps with energy levels, athletic performance, and even long-term health.

“The effects of skipping breakfast will largely depend on the person’s eating habits,” said Clara Valls, UAE-based nutritionist specialised in Sports and Clinical Nutrition.

"If you're used to eating breakfast every day and suddenly skip it once or twice, your metabolic flexibility may not be strong enough to adapt easily. As a result, your body will signal hunger early in the morning and you might feel sluggish or experience lower energy levels until you eat. With time and gradual adjustments, your body can become more efficient at switching between fuel sources."

// Intermittent Fasting vs. Skipping Breakfast

Intermittent fasting is commonly associated with skipping the first meal of the day – but the truth is a bit more complicated than that.

Intermittent fasting reduces the time window in which you consume calories and nutrients. Recent studies by Mayo Clinic suggest it helps regulate blood sugar and cholesterol levels, contribute to overall metabolic health, support weight loss, improve insulin sensitivity, and enhance cellular repair processes.

Intermittent fasting is not, however, an excuse to eat fewer calories in a day.

When fasting, the calories and nutrients that would have been consumed in the morning must be distributed throughout the rest of the meals in order for the body to maintain energy levels.

Now let's look at the difference.

Let’s say you’re a regular breakfast eater and you’ve been on-the-go most of the week, left with zero time to have your bacon sandwich and Spanish latte. Two or three days of this cannot be described as intermittent fasting – and as you now know, your body will cue strong signals of hunger until you eat again.

The smart approach in this case would be to grab a quick bite like a protein bar, a piece of fruit, and drink some water. It might not be your regular breakfast order, but it will fuel your body until you have time for a proper meal.

If intermittent fasting sounds like a good approach, it’s better to check with an expert to make sure it’s the right fit for your lifestyle. If you do end up giving it a go, remember it’s about restricting time, not calories.

// Exercising on an Empty Stomach

The million-dirham question: should you be eating before your morning workout?

A study published by Cambridge University examined twelve men who ran for an hour on a treadmill – some fasted, some after breakfast.

After their workouts, all participants were given a post-exercise drink and later had lunch. Although those who exercised on an empty stomach hadn’t eaten beforehand, they didn’t consume extra calories later to compensate. Their overall energy intake and balance for the day ended up being lower than those who had breakfast before working out.

While both groups burned calories, the fasted group tapped into fat stores more effectively, which researchers say could help with fat loss if done consistently.

So, should you skip breakfast before a workout? The answer depends on your goals. If fat loss is a priority, fasted exercise might give you an edge, but for intense workouts or muscle-building, fueling up beforehand could be the better choice.

Which brings us to another burning question…

// Should I Eat Breakfast If I’m Not Hungry?

The short answer is no. Your body is smart enough to ask you for what it needs – be it a meal, a long nap, or a crisp glass of Prosecco in the south of France (and who are we to say no?)

Listening to your body is crucial, it will only ask for food when it needs it. It’s also essential to differentiate between emotional and physical hunger and know how to respond to both.

Physical hunger is a natural response from your body when it needs fuel. It tends to develop gradually, starting with mild hunger before escalating. This is when your stomach begins to rumble, your energy plummets, and suddenly your spouse’s jokes are more irritating than funny.

Once you eat a balanced meal, though, the hunger is satisfied and you feel replenished again.

Emotional hunger is more sudden and intense, triggered by feelings like stress, boredom, loneliness, or even excitement. This usually comes with specific cravings for comfort foods like sweets, salty snacks, or rich, indulgent meals.

It can be harder to satisfy and take more mental awareness to manage it without overeating.

That said, both types of hunger are normal human responses, and ignoring them will only intensify the feeling. The takeaway is the same: listen to your body at all times and know that there is no one-size-fits-all approach to eating habits.

And much to mum's dismay, many people can actually go without eggs on toast and still have enough energy to tackle early morning meetings.

// Emiliana D’Andrea