Which meal is best to skip when fasting?

October 7, 2025 •

3 min read

The practice of intermittent fasting has surged in popularity, with over a third of Americans reportedly trying some form of time-restricted eating. With several methods available, a common question arises for anyone starting: which meal is best to skip when fasting? The answer, as many experts note, is not universal and largely depends on your individual lifestyle, health goals, and body's response.

Quick Summary

The optimal meal to skip during intermittent fasting depends on individual factors like lifestyle, energy needs, and metabolic response. While skipping breakfast is often convenient, skipping dinner may offer greater metabolic benefits by aligning with the body's circadian rhythm. Choosing the best approach requires weighing the advantages and disadvantages of each option based on your personal priorities.

Key Points

Skipping Breakfast: Often the easiest for convenience and to extend the natural overnight fast, but may lead to increased hunger and energy dips later in the day.
Skipping Dinner: Offers greater metabolic benefits by aligning with the body’s circadian rhythm, improving insulin sensitivity and potentially aiding weight loss more effectively.
Individual Factors are Key: The best choice depends on your personal lifestyle, daily energy needs, social obligations, and how your body responds to meal timing.
Nutrient Quality Matters: No matter which meal you skip, focusing on nutrient-dense whole foods during your eating window is essential for overall health.
Consider Social Impact: Skipping dinner can be a major social inconvenience, which may make consistency more difficult for some people.
Metabolic vs. Lifestyle Goals: Weigh the potential metabolic gains of an early eating window against the practical convenience of a later one to find your personal best approach.

Understanding the Goals of Intermittent Fasting

Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and voluntary fasting. The primary mechanisms behind its health benefits include calorie restriction and a metabolic switch that allows the body to transition from burning glucose to burning stored fat (ketosis). With popular methods like the 16:8 protocol, where you fast for 16 hours and eat within an 8-hour window, meal skipping becomes a necessity. To make an informed decision, it's crucial to understand how skipping different meals can impact your body.

Skipping Breakfast: Pros and Cons

Skipping breakfast is a common method for intermittent fasting, particularly with the 16:8 schedule, as it easily extends the overnight fast.

Pros of Skipping Breakfast

Often easy to implement for those not hungry in the morning.
Naturally extends the fasting window.
May help manage morning blood sugar levels.

Cons of Skipping Breakfast

Can lead to energy dips and increased hunger later.
Potential risk of overeating or nutrient deficiencies.
Some research links habitual breakfast skipping to health risks.

Skipping Dinner: Pros and Cons

Skipping dinner, or having a very early dinner, aligns with the body's natural metabolic rhythm, which is higher earlier in the day.

Pros of Skipping Dinner

Associated with improved metabolic health markers and potentially enhanced weight loss.
May improve digestion and sleep quality.
Helps prevent late-night snacking.

Cons of Skipping Dinner

Can be socially inconvenient.
May lead to nighttime cravings.
Can feel less flexible for some lifestyles.

Skipping Lunch: A Less Common Approach

Skipping lunch is another option but less frequently adopted. It involves fasting during the middle of the day between an early breakfast and later dinner. Some may find this suits their schedule or natural hunger patterns.

Research on skipping lunch is limited, but one study suggested it might result in lower overall diet quality compared to skipping dinner. It can also lead to energy crashes and increase the likelihood of overeating at other meals.

Comparison Table: Which Meal to Skip?


Feature	Skipping Breakfast (Late Eating Window)	Skipping Dinner (Early Eating Window)
Convenience	High, aligns with common 16:8 method and busy mornings.	Low, often disrupts social routines and evening habits.
Metabolic Health	Mixed evidence, can risk adverse effects if not done carefully.	High potential for improved metabolic markers and weight loss.
Energy Levels	Can lead to mid-day energy dips or increased hunger.	More stable energy throughout the day, preventing afternoon crashes.
Hunger Management	Potential for increased hunger hormones (ghrelin) later in the day.	Better ghrelin regulation, reduced late-night cravings.
Sleep Quality	Minimal impact, but late-night eating could affect it.	May improve sleep by preventing late-night digestion.
Nutrient Intake	Risk of lower overall micronutrient intake.	Higher likelihood of consuming nutrient-dense meals throughout the day.

Practical Guidance for Success

Regardless of which meal you choose to skip, healthy practices are crucial. Eating a larger breakfast and smaller dinner has been shown to potentially aid weight control. A balanced, nutrient-dense diet within your eating window is essential.

Tips for Optimal Fasting

Stay well-hydrated with water and calorie-free drinks during fasting periods.
Focus on nutrient-dense whole foods during your eating window.
Listen to your body's signals regarding energy and hunger.
Introduce fasting gradually to help your body adjust.
Avoid overeating unhealthy foods when you do eat.

Conclusion: A Personalized Choice

There isn't one definitive "best" meal to skip. Skipping dinner may offer more metabolic advantages by aligning with circadian rhythms. Skipping breakfast is often more convenient for those with busy mornings. The best approach is the one that is sustainable for your lifestyle and supports a healthy, balanced diet during your eating periods. Personalization is key to long-term success. Consulting reputable sources can provide further guidance.

Frequently Asked Questions

Habitually skipping breakfast without a structured plan can be linked to negative health outcomes. However, within a balanced intermittent fasting routine with a healthy eating window, these risks can be managed.

As part of an early time-restricted eating plan, skipping dinner may support weight loss by better aligning with metabolic rhythms and helping prevent late-night calorie intake.

Drawbacks include social challenges, potential nighttime cravings that might disrupt sleep, and missing communal meal times.

Briefly skipping a meal won't significantly impact metabolism. However, inconsistent or prolonged meal skipping might signal the body to conserve energy. Structured intermittent fasting aims to improve metabolic function.

Skipping lunch is less common. While it can reduce calories, one study indicated it might lead to lower diet quality than skipping dinner. It can also cause energy slumps and increase the likelihood of overeating at other times.

Focus on whole, nutrient-dense foods such as lean proteins, healthy fats, fruits, and vegetables during your eating window. Limit processed foods and sugary items to maximize health benefits.

Consider your daily habits, energy requirements, and goals. Skipping dinner might suit active mornings, while an early window helps with late-night snacking. Choose a sustainable schedule that supports your well-being.