Which meal is best to skip when fasting?

Should You Skip Breakfast or Dinner When Intermittent Fasting?

Intermittent fasting (IF) has gained popularity for its potential health benefits, from weight management to improved metabolic health. A core component of IF is cycling between periods of eating and voluntary fasting. This often translates to skipping a meal, and the question often arises: is it better to skip breakfast or dinner? While individual preferences and schedules play a role, emerging evidence suggests skipping dinner might offer a slight edge for overall well-being.

The traditional advice to “breakfast like a king” holds weight. Breakfast replenishes glycogen stores depleted overnight, providing crucial fuel for the day’s activities, both physical and cognitive. Studies have linked breakfast consumption to improved concentration, memory, and mood, as well as better regulation of blood sugar and appetite. Skipping this meal can sometimes lead to overeating later in the day, potentially negating the benefits of intermittent fasting.

However, aligning your fasting window with your circadian rhythm – your internal biological clock – may offer additional advantages. Our metabolism naturally slows down in the evening as we prepare for sleep. Consuming a large meal close to bedtime can disrupt this natural rhythm and potentially impact sleep quality, hormone regulation, and metabolic processes. By skipping dinner, you’re allowing your body to enter a fasted state aligned with its natural dip in metabolic activity. This can potentially enhance cellular repair and cleanup processes like autophagy, which are believed to be amplified during fasting.

Furthermore, skipping dinner allows you to capitalize on the benefits of a longer overnight fast. This extended fasting period can further promote fat burning and improve insulin sensitivity. While skipping breakfast also involves an overnight fast, the subsequent eating window often extends later into the evening, potentially interfering with the benefits mentioned above.

It’s crucial to note that these are general guidelines. The best meal to skip depends on individual factors like your lifestyle, work schedule, and personal preferences. Someone who works night shifts, for instance, might find skipping breakfast more practical. Ultimately, the key to successful intermittent fasting is finding a sustainable routine that works best for you and supports your overall health goals. Consulting a healthcare professional or registered dietitian can provide personalized guidance based on your specific needs and circumstances. They can help you determine the best approach for your individual metabolic profile and lifestyle, maximizing the potential benefits of intermittent fasting while minimizing any potential risks.