Breakfast: must-have or myth?

What the research says about skipping, fasting and timing.

• •There is no universal rule — what matters is the whole day: people who skip and make up for it with sweets lose out, people who eat in an orderly later window are perfectly fine.
• •A protein-rich breakfast (eggs, yogurt, cheese) reduces snacking later in the day.
• •If you train in the morning, you will benefit from a light carbohydrate before and protein after.
• •In studies, most healthy adults tolerate intermittent fasting (such as 16:8) well — but it isn't suitable in pregnancy, in diabetes treated with medication, or with a history of eating disorders; check with your doctor first.

General information — not a substitute for personal medical or nutritional advice.