Does eating breakfast help you lose weight?

Does eating breakfast help you lose weight?

4 min read

|

11 Jul 2023

Things you’ll learn in this blog

  1. What happens when you eat breakfast?
  2. What happens when you skip breakfast?
  3. What should you eat for breakfast?
  4. Should you be skipping breakfast?

Nearly a quarter of Americans skip breakfast every day, and there are a variety of reasons why people do this. 

Some feel queasy in the morning and struggle to eat; others try to cut their calorie intake. Some drink a large coffee first thing which can reduce your appetite, others simply don't have the time.

As the saying goes, breakfast is the day's most important meal, but is that true? 

And are all those who are skipping breakfast jeopardizing their weight loss goals?

Let’s look at the facts, does eating breakfast help with weight loss?

What happens when you eat breakfast?

Eating a healthy, balanced breakfast has many benefits for your body and brain. You can feel some of these benefits right away, while some result from a daily dedication to starting your day with good nutrition.

  • More energy - overnight, your body goes into fasting mode, which means it depletes your glycogen stores so that it can supply your body with the glucose it needs to perform basic functions. Eating breakfast replenishes these glycogen stores, kickstarting your metabolism and giving you more energy. Those who eat breakfast tend to be much more active in the morning.
  • Improved concentration - linked to the above point, you will struggle to focus if your brain doesn’t have enough glucose. Having breakfast helps make sure you are firing on all cylinders.
  • Fight cravings - eating breakfast helps you stop yourself from reaching for that mid-morning sugary snack. Cravings are often our body’s way of telling us something. If you are low on glucose (sugar), your body will try and convince you to eat something containing lots of it!

On top of that, you will find it easier to maintain a healthy weight and reduce your risk of obesity and Type 2 Diabetes as your blood sugar levels will be better regulated.

You can reduce your risk of clogged arteries a life-threatening condition. 

You are more likely to get a wider range of vitamins and minerals, meaning you will have better skin, hair and nails


What happens when you skip breakfast?

Tempted to skip your morning meal to keep your calories low or so you can make it to work on time? 


You might change your mind after finding out the impact this has on your body.

  • You could get a headache or feel faint.
  • Your metabolism will slow, so you will have less energy to do things.
  • Your blood sugar and blood pressure levels can become de-stabilized
  • You are more likely to make poor food choices later in the day, and this often leads to eating more than your planned daily calorie intake. This can make it harder to lose weight.
  • You may struggle to concentrate, and your performance at work could be affected

What should you eat for breakfast?

Hopefully, we have convinced you how vital eating breakfast is! 

However, what you eat is just as important as when you eat. You should aim to have a good mix of carbohydrates, healthy fats and protein in every meal, and it’s great to include fruit and vegetables whenever you can. Here are some of our favorite choices for breakfast:

  • Whole grain toast with scrambled eggs and spinach
  • Plain Greek yogurt with fruits, nuts and seeds 
  • Oatmeal or overnight oats with fruits and seeds
  • Whole grain toast with banana, nut butter and chia seed
  • Egg muffins with mushrooms and peppers - these can be made in advance and taken with you on the school run or on your way to work.


Assuming you use low-sugar, low-fat, high-quality ingredients, these breakfast options are all breakfast powerhouses. They will give you plenty of energy, help you concentrate all morning and give you the right balance of nutrients to keep cravings at bay.

If you are already eating a great breakfast but find you are still struggling with energy levels or mid-morning snacking, then taking a supplement alongside your breakfast is a winning combination. 

PhenQ will give you more energy, fight hunger and cravings, and boost your metabolism.

Should you be skipping breakfast?

Studies have shown that skipping breakfast has a negative impact on your health in several ways. One found that those who regularly skipped breakfast were at a higher risk of atherosclerosis (clogged arteries). This can lead to a heart attack or stroke.

Another found that skipping breakfast increases your likelihood of being obese. Even though you are eating more calories first thing in the morning, the metabolic benefit, paired with good blood sugar control, means that you'll find it easier to maintain a healthy body weight in the long run,

So if your goal is to lose weight and protect your long-term health, we always recommend a healthy breakfast. 

This combined with five powerful weight loss pills in one - PhenQ is a recipe for slimming success!