Intermittent fasting, specifically time-restricted eating, is a recognized method for weight loss and improving health indicators. Culturally, the main meal of the day – whether breakfast, lunch, or dinner – often contains a higher proportion of protein and vegetables compared to the other two meals.

Skipping either breakfast or dinner presents both benefits and drawbacks for metabolic health. Many studies indicate that omitting dinner significantly affects total daily energy consumption, making it a viable consideration for those aiming to lose weight. However, foregoing dinner can also slow metabolism, lead to nutrient deficiencies, disrupt sleep, increase cravings, and potentially weaken the immune system.

Similarly, skipping breakfast can foster a sense of alertness throughout the day. Yet, the resulting hunger may prompt individuals to choose high-energy foods later, potentially increasing the intake of sweets and fats. Research suggests that intermittently skipping breakfast can enhance insulin sensitivity, but it may also lead to a poorer glucose and insulin metabolic response at the day's final meal.

Skipping breakfast leads to a poorer glucose and insulin metabolic response at the day's final meal. *Photo: Bui Thuy*

Evidently, both skipping meals and intermittent fasting carry health benefits and risks. Certain healthy foods are also typically consumed during specific meals, such as milk and whole grains for breakfast, and vegetables and protein for dinner.

Deciding whether to skip breakfast or dinner requires flexibility, adapting to your body's unique responses rather than adhering to rigid rules. For office workers who engage in significant mental activity during the day, a breakfast provides essential energy to ensure optimal brain and body function.

To achieve effective weight loss, consider diets rich in vegetables and plant protein, adjusting carbohydrate intake based on your body's needs and exercise regimen. It is advisable to consult a nutrition expert for a personalized diet plan tailored to your body type and daily routine, ensuring safe and effective weight loss.

Doctor Pham Anh Ngan

University Medical Center HCMC - Campus 3