Should those trying to lose weight skip breakfast?

Many people believe that skipping breakfast helps reduce total caloric intake, thereby accelerating weight loss. However, the actual effectiveness of this approach is not uniform for everyone. Instead of focusing solely on eliminating a meal, it is crucial to pay attention to food quality, dietary habits, and the total energy the body consumes throughout the day.

Scientifically, some studies have noted that those who skip breakfast may lose a small amount of weight in the short term, but results are not consistent enough to confirm this as a sustainable weight loss method. Trials on overweight adults have shown no significant difference in weight loss between breakfast-eating groups and those who skip it. Weight depends on the balance between energy intake and expenditure. If one skips breakfast but increases portions at other meals or snacks frequently, total energy intake remains unchanged.

Assoc. Prof. Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition, asserts: To lose weight effectively, it is necessary to maintain at least three meals per day. Breakfast should account for approximately 20-30% of total daily energy intake. Instead of skipping meals, prioritize a balanced breakfast rich in protein (eggs, milk, lean meat), carbohydrates (oats, whole grains), and fiber from vegetables and fruits. Eating regularly helps the body maintain alertness, prevents excessive hunger, and should be combined with at least 60 minutes of physical activity daily for optimal results.