Many people start the day assuming breakfast is mandatory. But your body has already spent hours without food when you wake up. That overnight period is a natural fast, and it includes processes that influence energy, appetite, and metabolic flexibility.
This article explains, in practical terms, what delaying your first meal can do and how to decide whether it is a good idea for you. It is not a universal rule. For some it is useful, for others it can backfire.
What happens during the overnight fast
While you sleep you do not eat. To keep basic functions running, the body regulates available fuel. For example:
- The liver releases stored glucose as needed.
- Insulin is often at its lowest level of the day.
- Fat use for energy tends to be higher, to varying degrees.
When you eat, physiology shifts. Insulin rises, fat release slows, and the body moves into a more fed state focused on processing nutrients.
Why some people feel better when they skip breakfast
Delaying the first meal can help if you experience:
- A strong crash after breakfast.
- Constant morning hunger with sugar cravings.
- Difficulty managing calories without feeling deprived.
With a few extra hours of fasting, some people notice steadier energy and less snacking. Others become irritable, perform worse, or end up overeating later. That is why it helps to test it with a simple method.
It is not for everyone
Avoid fasting experiments, or do them only with supervision, if:
- You are pregnant or breastfeeding.
- You have a history of eating disorders.
- You have diabetes or use medication that affects glucose or insulin.
- You are a teenager or in a high energy demand phase.
It may also be a poor fit if you train very early and need performance right away. In that case you can adjust timing without removing the first meal.
How to start safely, without extremes
Instead of jumping into a long fast, use a simple progression.
Step 1: set a reasonable eating window
Start conservatively, for example:
- Eat your last meal at a time you can sustain.
- Eat your first meal 12 hours later.
If that feels good, extend gradually to 13 or 14 hours. Many people do not need more.
Step 2: make your first meal work for you
When you break the fast, choose a meal that does not trigger hunger soon after:
- Protein as the base.
- Fiber and vegetables.
- Carbohydrates matched to activity.
Simple examples:
- Plain yogurt with fruit and nuts.
- Eggs with vegetables and a portion of legumes.
- A bowl with chicken or tofu, salad, and rice if you train that day.
Step 3: use movement as support
If you eat later, a short walk early can help you feel alert without reaching for sugar.
- A 10 to 20 minute walk.
- A few minutes of mobility.
The goal is to give your body an “active mode” signal without a big meal right away.
Common mistakes when testing morning fasting
Sometimes the issue is not fasting, but the way it is done. These mistakes often ruin the experience:
- Breaking the fast with pastries or sugary drinks.
- Arriving at lunch so hungry that you keep eating past fullness.
- Skipping protein and fiber, then feeling hungry again in an hour.
- Sleeping too little, which increases appetite and reduces self control.
If you drink coffee, use it as support, not as a replacement for food all day. Avoid adding sugar, and prioritize water plus a real meal when it is time to eat.
Three schedules that often work
For sustainability, timing has to match your life:
- Early option: dinner at 7:30 pm and first meal at 7:30 am.
- Middle option: dinner at 8:30 pm and first meal at 9:00 am.
- Later option: dinner at 9:00 pm and first meal at 11:00 am.
You do not need daily perfection. You can follow one schedule on workdays and stay more flexible on weekends.
The key point: insulin is low on waking
Many people do not realize that insulin is often lower on waking than later in the day. If your goal is body composition or fewer spikes, delaying the first meal can fit.
Still, what matters most is the full day pattern and food quality: enough protein, vegetables, fiber, good sleep, and training. Fasting alone does not offset a chaotic diet.
Signs you are on the right track
Test it for two weeks and observe:
- Steady morning energy.
- Manageable hunger without anxiety.
- Better digestion and less heaviness.
- You can hit your daily protein without struggle.
If you feel dizzy, intensely irritable, or you binge at night, adjust. You can return to an early breakfast or use a small breakfast and keep the bigger meal for later.
Conclusion
Skipping breakfast is not a moral rule. It is a tool. If it suits you, it can help you extend the overnight fast and keep insulin lower for a few more hours. If it does not suit you, that is fine: the best plan is the one you can sustain, that gives you energy, and that supports a healthy relationship with food.
Knowledge offered by Dr. Eric Berg