Dr. Lam Nha Oanh (Lin Ya-ying) from Xin Yue Traditional Chinese Medicine Clinic in Taiwan states that skipping breakfast for weight loss can lead to more severe and comprehensive damage to the body.

Many individuals currently practice 16:8 intermittent fasting by skipping breakfast. However, Dr. Lam warns that prolonged breakfast skipping activates the body's compensatory mechanisms, leading to four major risks:

Blood sugar fluctuations and reduced physical stamina

After a long night's sleep, blood sugar levels drop. Without energy replenishment, the brain and muscles lack "fuel," resulting in sluggishness, fatigue, and slow reactions. Low blood sugar can also cause irritability, a short temper, or difficulty concentrating.

Decreased basal metabolic rate

When the body does not receive morning energy for an extended period, the biological system mistakes this for a "starvation state." To sustain life, the body automatically reduces its basal metabolic rate to conserve energy. This unfavorable compensatory response makes it easier to gain weight, even with reduced food intake.

Additionally, morning hunger can lead to overeating at lunch or dinner, disrupting insulin secretion.

Frequent breakfast skipping increases the risk of colorectal cancer and metabolic dysfunction. *Photo: Bui Thuy*

Digestive system disorders

Prolonged fasting prevents bile from being expelled from the gallbladder for digestion, leading to concentrated, stagnant bile, which significantly increases the risk of gallstones. Furthermore, gastric acid continues to be secreted without food to digest, easily causing gastritis, ulcers, or gastroesophageal reflux.

Cardiovascular and metabolic issues

Numerous medical follow-up studies indicate that frequent breakfast skipping is closely linked to chronic diseases, increasing the risk of coronary artery disease and causing insulin resistance, which leads to type 2 diabetes.

To protect your health, Dr. Lam Nha Oanh offers three golden rules for breakfast:

Say no to sugar: This is a strict rule. Give up "trap" beverages like sugary milk tea or packaged fruit juice.

Prioritize warm food: According to Traditional Chinese Medicine, warm foods protect the digestive function of the spleen and stomach, preventing cold or raw foods from slowing down metabolism. Wherever you buy breakfast, prioritize warm dishes.

Eating order, prioritize protein: Drink one glass of soy milk or eat one egg first, then consume carbohydrates. This order helps stabilize blood sugar and creates a lasting feeling of fullness.

Dr. Lam emphasizes, "Sometimes eating correctly is easier for maintaining your figure than not eating at all." By choosing the right foods and the correct order, you can help your body establish a stable and active metabolic cycle.

By My Y, (Source: HK01)