Fasting has become a popular practice for those looking to manage their weight or boost their health. Among various fasting schedules, two common approaches stand out: skipping breakfast and skipping dinner. While both involve skipping meals for a certain period, the timing of the fast can influence the body in different ways. Some claim that skipping breakfast helps with a more efficient start to the day, while others swear by skipping dinner to avoid nighttime cravings and support better sleep. However, the effects of these fasting methods vary, depending on individual goals and lifestyle. To understand which option might be more beneficial, indianexpress.com consulted an expert. How does skipping breakfast differ from skipping dinner in terms of metabolism and energy levels throughout the day? Kanikka Malhotra, consultant dietician and certified diabetes educator, shares, “From a physiological standpoint, skipping breakfast and dinner have distinct metabolic impacts. Skipping breakfast disrupts the body's morning metabolic reset, leading to decreased insulin sensitivity, reduced energy expenditure, and potential metabolic slowdown. This can trigger compensatory overeating later and impair cognitive function.” Conversely, Malhotra adds that skipping dinner may trigger longer overnight fasting periods, potentially enhancing metabolic autophagy and insulin sensitivity. However, it can also cause evening energy crashes, disrupt sleep hormones, and potentially lead to muscle catabolism. “Breakfast skipping tends to have more pronounced negative metabolic consequences compared to dinner skipping, primarily due to its impact on daily metabolic programming and energy regulation,” she mentions. How does the timing of the fast affect the body's ability to burn fat or regulate blood sugar levels? The timing of fasting can significantly influence fat oxidation and glycemic control. “Morning fasting typically occurs when glycogen stores are depleted, potentially enhancing fat burning and insulin sensitivity. The body's morning hormonal environment, characterised by elevated cortisol and growth hormone, can optimise lipolysis,” notes Malhotra. Evening fasting, conversely, occurs after daily energy expenditure, potentially reducing metabolic efficiency. Late-day fasting may disrupt circadian rhythms and decrease insulin sensitivity. “Research suggests morning fasting might be more effective for metabolic health, as it aligns with the body's natural metabolic peak and can improve glucose regulation and fat metabolism more effectively than evening fasting periods,” she says. Psychological impacts of skipping breakfast versus skipping dinner Skipping breakfast can trigger significant psychological distress related to appetite and cravings. Without morning nutrition, individuals often experience heightened hunger hormones like ghrelin, leading to increased impulsive eating and potential overeating later in the day. This disruption can cause mood fluctuations, reduced cognitive focus, and increased stress, highlights Malhotra. She continues, “Conversely, skipping dinner may generate different psychological responses, potentially causing evening anxiety, sleep disruption, and persistent thoughts about food. The psychological impact varies by individual, but breakfast skipping tends to create more pronounced appetite dysregulation, as it interrupts the body's initial metabolic signaling and can lead to more intense food preoccupation throughout the day.” Specific health conditions or lifestyle factors that might make one fasting method more beneficial than the other For individuals with specific health conditions, the timing of fasting can have nuanced implications. Malhotra informs, “Diabetics might benefit more from morning fasting, as it can enhance insulin sensitivity during the day. Those with metabolic syndrome could see improved glucose regulation. Shift workers or individuals with irregular sleep patterns might find evening fasting less disruptive.” The dietician mentions that people with high morning cortisol levels or stress-related conditions could experience better hormonal balance by skipping evening meals. Athletes and individuals with high morning energy demands might find breakfast skipping counterproductive. “Individuals with digestive issues like GERD might prefer morning fasting to reduce nighttime acid reflux. Personalised approaches considering individual metabolic profiles, lifestyle, and underlying health conditions are crucial,” says Malhotra. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
