Why Breakfast May Be the Most Important Meal of the Day

Why Breakfast May Be the Most Important Meal of the Day —

And Why I Recommend Making It the Biggest One, Too

We’ve all heard the saying, “Breakfast is the most important meal of the day.” For a while, that idea took a backseat with the rise of intermittent fasting and trendy “skip breakfast” routines. But now, the science is circling back—and it’s making a compelling case for the value of breakfast, especially when it’s well-timed and nutrient-dense.

Here’s what new research is telling us:

A 2024 study by Jakubowicz and colleagues examined what they refer to as the “Big Breakfast Diet.” In people with obesity and type 2 diabetes, consuming more of their daily calories earlier in the day (especially at breakfast) helped improve weight loss, blood sugar control, and even the gut microbiome. The researchers found that eating early in the day supports our internal circadian rhythms—those 24-hour biological clocks that regulate everything from hormone release to digestion.

In another 2024 paper, Peters et al. investigated the impact of meal timing on the risk of obesity and related diseases. Their findings? Consuming most of your calories earlier in the day is linked to healthier metabolic outcomes, while late-night eating can disrupt glucose metabolism and promote weight gain.

Why Timing Matters

Both studies emphasize something I often discuss with clients: when we eat is just as important as what we eat. That’s because our bodies are naturally primed to digest and metabolize food better earlier in the day, when cortisol, insulin sensitivity, and digestive enzyme production are at their peak.

When we skip breakfast or push most of our eating into the late afternoon or evening, we may be working against these natural rhythms. Over time, this mismatch can lead to blood sugar imbalances, increased fat storage, digestive issues, and cravings.

Why I Encourage a Nourishing, Hearty Breakfast

This is why I recommend my clients not only eat breakfast, but make it their largest, most nutrient-rich meal of the day when possible. A balanced breakfast packed with protein, fiber, healthy fats, and complex carbohydrates can:

✔️ Improve energy and focus

✔️ Support balanced blood sugar throughout the day

✔️ Reduce overeating and cravings later on

✔️ Help regulate hormones and mood

✔️ Align with your body's circadian rhythm for optimal digestion and metabolism

But What About Fasting?

Now, let me be clear: Intermittent fasting and time-restricted eating can be helpful tools for some people, but they’re not ideal for everyone. Especially if you’re dealing with blood sugar issues, hormone imbalances, chronic fatigue, or a history of disordered eating, skipping breakfast may do more harm than good.

That’s why personalized nutrition matters. My job isn’t to force one approach on everyone—it’s to help you understand your body and create a rhythm that supports your health goals.

If you’ve been skipping breakfast, relying on coffee to get going, or eating most of your food late in the day, now might be a great time to rethink your routine. You don’t need to overhaul your entire diet overnight. Start simple:

• Add a protein-rich breakfast 2–3 days a week

• Shift your biggest meal to lunchtime instead of dinner

• Experiment with earlier eating windows and track how you feel

Your metabolism, energy, and gut health might thank you.

Want help building a personalized eating plan that supports your unique needs and rhythms? Let’s connect.

References:

Jakubowicz, D., Matz, Y., Landau, Z., Rachel, C. R., Twito, O., Wainstein, J., & Tsameret, S. (2024). Interaction Between Early Meals (Big-Breakfast Diet), Clock Gene mRNA Expression, and Gut Microbiome to Regulate Weight Loss and Glucose Metabolism in Obesity and Type 2 Diabetes. International Journal of Molecular Sciences, 25(22), 12355.

Peters, B., Vahlhaus, J., & Pivovarova-Ramich, O. (2024). Meal timing and its role in obesity and associated diseases. Frontiers in Endocrinology, 1–14.