FACT CHECK: Does skipping breakfast cause obesity?

CLAIM:

Skipping breakfast significantly increases the risk of weight gain and obesity. People who do not eat breakfast are more likely to have belly fat, be overweight, and become obese compared to those who eat breakfast regularly.

FACT:

There is no strong scientific evidence that skipping breakfast directly causes obesity. While some studies show an association, high-quality trials do not establish a cause-and-effect link. Overall lifestyle, calorie intake, and eating habits play a more important role than breakfast alone.

In a viral reel posted by Raj Shamani’s ‘Figuring Out with Raj Shamani’, which has garnered over 1.6 million views on Instagram, the conversation turns to a common dietary habit, skipping breakfast, and its alleged link to obesity.

In the reel, Pooja Makhija, a nutritionist, functional practitioner, author, and entrepreneur, explains, “People who don't eat breakfast are 31% more likely to have belly fat, 48% more likely to be overweight, and 44% more likely to be obese.” The discussion further touches on cravings, Indian eating habits, protein deficiency, salt myths, and the role of sleep in overall health.

The reel has gained massive traction online, amassing around 5 million views, over 1.35 lakh likes, and more than 1.06 lakh shares, sparking widespread discussion on whether skipping breakfast truly leads to weight gain and obesity.

Does skipping breakfast cause obesity?

Research indicates that while breakfast skipping is sometimes associated with higher body weight in population studies, stronger experimental evidence does not support a direct causal link. Factors such as overall diet quality, lifestyle, sleep, and eating patterns likely play a more significant role than breakfast alone.

A 2020 systematic review and meta-analysis of randomised controlled trials (RCTs) - considered the gold standard for establishing causation- examined the direct impact of breakfast habits on body weight and health markers. Analysing seven trials involving 425 participants, the study found that “breakfast skipping significantly reduced body weight” over an average period of 8.6 weeks. However, it also noted that “per cent body fat was reported in 5 studies and was not significantly different between breakfast skippers and consumers,” and flagged a potential concern: “LDL… was increased in breakfast skippers.” 

The authors concluded that “breakfast skipping may have a modest impact on weight loss and may increase LDL in the short term. Further studies are needed to provide additional insight into the effects of breakfast skipping.”

In contrast, a large 2020 meta-analysis of 45 observational studies, covering both cross-sectional and cohort data, reported a stronger association. It found that individuals who frequently skipped breakfast had higher odds of being overweight or obese, with “ORs… 1.48 for overweight/obesity” and “RR… 1.44” in cohort studies. The study concluded that “skipping breakfast is associated with overweight/obesity, and… increases the risk.” However, it is important to note that observational studies can only show correlation, not causation.

Further strengthening this distinction, a 2021 meta-analysis of randomised controlled trials found no meaningful effect of breakfast on weight-related outcomes. Pooling multiple trials, the study reported that “confidence intervals of all main analyses included the null value of no difference” for body weight, BMI, fat mass, and waist circumference. It concluded that “there was no discernible effect of eating or skipping breakfast on obesity-related anthropometric measures.”

Adding to this, another 2021 analysis focusing on longitudinal (prospective) studies found only minimal evidence of a link. While it reported an “11% increased risk for overweight/obesity” among frequent breakfast skippers, it also found “no difference” in BMI change over time. The authors summarised that the evidence suggesting breakfast skipping leads to weight gain is limited and inconsistent.

Can we skip breakfast? What do experts say?

Dr Rajiv Kovil, Head of Diabetology and Weight Loss Expert at Zandra Healthcare, explained that while there is some association between skipping breakfast and obesity, the evidence does not establish a direct cause-and-effect relationship.

He noted that most claims are based on observational data, not strong clinical trials. “There is an association between skipping breakfast and obesity, but no randomised controlled trial has proven a cause-and-effect relationship. It’s not proven at all,” he said. In fact, he added that some trials even show the opposite trend: “Some studies show that when you skip breakfast, there can be some amount of weight loss, because it becomes a form of intermittent fasting.”

Dr Kovil emphasised that real-world behaviour is more complex than controlled studies. According to him, breakfast skipping is often linked with other unhealthy habits. People who skip breakfast may also engage in “late-night eating, compensatory overeating, or consuming more processed foods later in the day.” He further explained that hormonal patterns also play a role: “When you skip breakfast, the brain senses that you're not eating, and the liver’s glucose output increases.”

However, he is clear in distinguishing correlation from causation. “Skipping breakfast is a marker of an unhealthy lifestyle, not necessarily the cause of obesity. It is a poor habit, but not a cause for obesity per se.”

When it comes to weight gain, Dr Kovil stressed that obesity is multifactorial. He described it as a “neurobehavioral disorder,” influenced by several factors including caloric excess, hormonal regulation (like ghrelin and leptin), physical activity, genetics, stress, and emotional eating.

On the practical side, he said skipping breakfast is not inherently harmful if overall habits are balanced. “There’s nothing wrong in skipping breakfast, as long as you maintain your total calorie intake and don’t overeat later.” However, he cautioned that it can backfire if it leads to binge eating: “When you skip breakfast and then have heavy, late meals, your sugar cravings go up.”

“Breakfast is not really compulsory, but discipline is more compulsory,” he emphasised. 

This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS