Do you need breakfast to lose weight?

For years we heard that breakfast is the most important meal of the day and that skipping it "slows your metabolism". Recent research doesn't back that up.

What the studies show

A review of clinical trials found no evidence that eating breakfast helps with weight loss. On average, breakfast eaters actually ate a little more over the whole day.

So can I skip it?

You can, if that works for you. What matters is the day's total. But breakfast helps many people in specific situations:

• If you reach lunch starving and overeat.
• If you graze all morning for lack of a real meal.
• If you work out early.

If you eat it, make it count

• Protein: eggs, yogurt, cottage cheese or milk.
• Fiber: fruit, oats or whole-grain bread.
• Watch the drinks: juice and sweetened coffee add up fast.

This content is for information only and doesn't replace advice from a doctor or dietitian.