Skipping Breakfast to Burn Fat? Let’s Talk About Fasting
If you’ve spent more than five minutes in a gym or on YouTube, you’ve probably heard someone talk about intermittent fasting. Usually something like: “I don’t eat until 2pm because I’m doing 16:8.” And while it sounds scientific, most people doing it don’t actually know why—just that it’s supposed to help with fat loss
So here’s the honest take
Does it work? Yes, in some ways
Is it magic? No
And is it for everyone? Absolutely not
Let’s break it down properly
What Is Intermittent Fasting (And What’s It Not)?
Intermittent fasting isn’t a diet—it’s an eating pattern. You’re not changing what you eat, just when. The typical version is 16:8: fasting for 16 hours, eating within an 8-hour window. What it can do is make you more aware of how often you're eating out of habit instead of hunger. That alone can be useful—especially for people who constantly snack or graze without thinking. But let’s not confuse that with fat loss magic. The reason people lose weight on fasting is simple: they eat less overall because there’s less time to eat. That’s it. It’s not boosting your metabolism or turning your body into a fat-burning furnace. It’s just cutting calories—indirectly
So What’s the Benefit Then?
Done well, fasting can help reset eating patterns, reduce mindless snacking, and create a bit of structure. Some people find they’ve got more mental clarity, less decision fatigue, and better focus during the day. There are also health perks like improved insulin sensitivity and a process called autophagy (cell repair and cleanup)—but those are more long-term health benefits, not direct fat loss drivers
That said, the real benefit is behavioural. It helps some people eat with more intention. And when paired with strength training, decent food choices, and portion control, it can support a fat loss phase pretty effectively
Where It Goes Wrong
Here’s what I see most often:
People treat fasting like a magic bullet and ignore the actual food they’re eating
They overeat during the eating window because they feel like they “earned it”
They get overly rigid, forcing fasting even when it makes them feel like rubbish
For some, it can even lead to binge-restrict patterns or worsen an already shaky relationship with food. So if you’ve got any history of disordered eating or obsessiveness around food timing, I’d steer clear
Is It For You?
If skipping breakfast makes you feel sharper, helps you stay consistent, and reduces your overall calorie intake without making you miserable—it might work well for you. If you’re constantly hungry, low on energy, or end up bingeing at night to “make up for it,” it’s probably doing more harm than good. Like most things in nutrition, it comes down to context… fasting can be a useful tool—but it’s not the whole toolbox
The Bottom Line
Intermittent fasting works for some people, not because of what it promises, but because of what it simplifies. It creates boundaries. It reduces opportunities to overeat. And for the right person, that structure can help. But it’s not required. You can absolutely lose fat without fasting. And you can fast and still gain fat if you're overeating.
Focus on habits first—training hard, eating well, and staying consistent. Fasting is just one way to help those habits stick. Not a replacement for them.
