Why You Should Not Skip Breakfast: The Hidden Cost of an Empty Stomach

Read time : 3.5 minutes

In a world that rewards hustle and speed, it’s easy to trade your breakfast for extra sleep or a few rushed emails. But behind that missed meal lies a domino effect on your body, brain, and overall well-being. Skipping breakfast isn’t just a habit—it’s a health risk.

Let’s explore why you should never skip breakfast, and what really happens when you do.

Why Breakfast is Important After Night Sleep

When you sleep, your body goes for 8–12 hours without food, relying on stored energy (glycogen) to keep things running. By morning, those stores are low. Skipping breakfast means:

Your blood sugar remains low, leaving you tired and foggy.
Your metabolism slows down to conserve energy.
Your body starts breaking down muscle for fuel, not fat.

A 2021 study in the Journal of Nutrition found that breakfast skippers experienced greater mental fatigue, lower productivity, and were more likely to overeat later in the day.

Effects of Skipping Breakfast

1. Skipping Breakfast Affects Your Brain

Think of your brain as an engine, it needs glucose to start up and keep running smoothly. Without breakfast

Concentration dips, especially by mid-morning.
Decision-making slows down.
You may feel irritable, moody, or anxious.

This is especially critical for students, professionals, and anyone in leadership who needs to make clear decisions and stay mentally sharp throughout the day.

2. Skipping Breakfast Can Lead to Weight Gain

Surprisingly, skipping breakfast can lead to weight gain, not loss. Here’s how:

It increases hunger hormones like ghrelin, causing you to crave high-calorie, low-nutrient foods later.
It promotes binge eating or snacking on sugary or fatty foods.
It may slow metabolism, making your body store more fat.

A healthy breakfast helps regulate appetite, reduces the risk of obesity, and promotes long-term weight control.

Long-Term Health Risks of Skipping Breakfast

Chronic breakfast skipping has been linked to a higher risk of:

Type 2 diabetes
High blood pressure
Heart disease
Poor blood sugar control, especially in people with diabetes

Your body performs best when it receives steady fuel. Skipping breakfast forces it into stress mode, increasing cortisol and insulin resistance over time.

Better Alternatives than Skipping

If time is tight, you don’t need a full meal, just something nutritious to start the engine:

A boiled egg with whole grain bread
Oats with fruit and groundnuts
A smoothie with milk, banana, and peanut butter
Hausa koko with koose, Tom Brown with Tiger nut milk, or a light portion of kenkey and fish

These meals provide complex carbs, protein, and healthy fats keeping you full, focused, and fueled.

Final Takeaway: Skipping Isn’t Winning

Skipping breakfast may seem harmless or even helpful but over time, it undermines your health, energy, and productivity. Your first meal sets the rhythm for your day and your long-term health.
So, even if it’s small, eat something every morning. Your body, brain, and mood will thank you.

Ready to Take the First Step?

👉 Book a 1-on-1 Session with any of our Certified professionals to start your Health journey today. [DOWNLOAD THE APP]

RD, LD Julius Sammah
MyHealthCop Certified Dietician

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