To eat or not to eat? Breakfast is the question…

Balance breaks down why breakfast could be the most important meal of the day, and we look into why some are opting out of the first meal in favour of intermittent fasting with our nutritional lifestyle coach, Marta Decarli. 

How do you like your eggs in the morning? Sprinkled with vitamins and seeds, or perhaps no-yolk for your protein gains? Raw in a shot glass, scrambled in butter as part of a deluxe savoury plate, or none at all? Well, whichever way you have yours, the internet probably has something to say about it. 

Breakfast seems to be the talk of the town at the moment… but hasn’t it always been? It’s quite the contentious topic, with the tradition of a morning meal evolving from an energy source for workers in the Middle Ages to a staple for all in the Victorian era in the UK. It became a widespread custom throughout Europe during the rise of industrialisation to fit around working hours, seen as a necessity for substantial fuel throughout the day. 

In modern times, thanks to advertising of products like cereal (a quick and easy go-to for many) and health reform, we often associate it with the slogan “the most important meal of the day”. And with social platforms like TikTok and Instagram connecting those around the world, we can see all the different breakfast rituals from all walks of life. 

Plant-based to Balkan breakfasts; protein to carb loading; a platter of vitamins, nuts and seeds to an elaborate 3-course ‘snack’ plate… There are so many options! A big portion of online users, especially fitfluencers and the sort, are promoting intermittent fasting for breakfast, which is a time-restricted dietary plan. This sees many skipping breakfast and starting their day with nothing but water, thus splitting the internet into pro and anti-breakfast. 

But what is actually the best for us? And how do we find out what our bodies need for the day? Perhaps intermittent fasting is the way to go, or do factors like our gender, lifestyle, hormone regulation, jobs, and appetite mean we should eat more in the morning? 

It’s quite frankly an extremely confusing landscape. But luckily, we have recruited our nutritional lifestyle coach Marta Decarli to clear up the brekkie debate. Here, she discusses the pros and cons of intermittent fasting, how female hormones may need an early morning food source, and her own balanced breakfast routine… 

What does intermittent fasting entail?

Marta Decarli: Intermittent fasting is less about what you eat and more about when you eat. It involves cycling between periods of eating and periods of fasting. One of the most common methods is the 16:8 approach, where you fast for 16 hours (typically overnight) and eat all your meals within an 8-hour window, such as from 12 pm to 8 pm.

During the fasting window, you’re encouraged to stick to water, herbal teas, or black coffee—essentially anything with minimal to no calories—to allow your digestive system to rest and your body to switch to a state called metabolic flexibility, where it taps into stored fat for energy.

Why do some choose to do it?

MD: People are drawn to intermittent fasting for various reasons. Some do it for fat loss, others for digestive health, and many for its potential anti-aging and longevity benefits. It’s also a tool for improving metabolic health, especially for those who struggle with blood sugar fluctuations or insulin resistance.

Others enjoy the simplicity—it can reduce meal prep stress and help establish more mindful eating habits. For some, skipping breakfast feels natural and gives them more energy in the morning.

What are the health benefits?

MD: Emerging research suggests several potential health benefits of intermittent fasting when done safely:

• Improved insulin sensitivity: Fasting can help regulate blood sugar levels, reducing the risk of type 2 diabetes.

• Cellular repair and autophagy: Fasting stimulates a natural clean-up process in the body, helping clear out damaged cells.

• Reduced inflammation: Some studies show fasting may lower inflammatory markers.

• Fat metabolism: After the glycogen stores are depleted, the body begins burning stored fat for energy, which may aid in body composition changes.

• Brain health: Fasting has been associated with improved cognitive function and even a reduction in the risk of neurodegenerative diseases.

That said, science is still evolving, and more long-term studies are needed, especially involving women, whose hormonal systems are more sensitive to energy deficits.

Why should or should we not break our intermittent fast with breakfast?

MD: Here’s the twist: “breakfast” is literally the act of breaking your fast, whether that’s at 7 am or 1 pm. What matters more than the time is how you break it.

If you choose to fast in the morning, it’s essential to break that fast with a balanced, nutrient-dense meal. Think: a good source of protein, healthy fats, and slow-digesting carbohydrates to avoid blood sugar spikes. A poor-quality breakfast—say, a pastry and a sugary latte—can undo the benefits of your fast.

On the other hand, if you need breakfast to feel focused, energised, or stable, listen to your body. Skipping meals when you’re truly hungry can backfire, leading to cravings or overeating later in the day.

What is the safest way to integrate an intermittent fast into our wake-up routine?

MD: If you are curious about trying intermittent fasting (IF), I would normally recommend my clients to start with Time Restricted Eating. 

TRE is a type of Intermittent Fasting and it specifically refers to limiting food intake to a certain number of hours each day—usually something like 12:12, 10:14, or 8:16 (eating within an 8-hour window and fasting for 16 hours). TRE typically does not involve cutting calories—just changing when you eat.

TRE is often more sustainable and gentle, especially for beginners. It aligns eating with your natural body clock, which may support hormonal balance, better digestion, and improved sleep. Meanwhile, some IF methods can be more extreme or difficult to maintain long-term.

When it comes to our wake-up routine, you may want to focus on: 

Staying hydrated: Hydration is crucial while fasting—drink plenty of water, and herbal teas can help too.

Avoid intense exercise on an empty stomach, especially if you’re new to fasting. Light movement like stretching or walking is more supportive.

Listening to hunger cues: If you feel lightheaded, irritable, or fatigued, it may not be the right method for you—or you may need to break your fast earlier.

Focusing on nourishment when you do eat: Prioritise whole, minimally processed foods with enough protein, fibre, and healthy fats.

Why, in your opinion, is breakfast an important meal?

MD: Breakfast is the first chance our body gets to refuel after a night of rest and repair. When chosen wisely, breakfast can help stabilise blood sugar, kickstart your metabolism, and support mental clarity and focus throughout the morning.

I see breakfast as a powerful opportunity: it’s not about having to eat as soon as you wake up, but about giving your body what it needs when it's ready to function at its best. For many people, especially women, skipping breakfast can lead to low energy, cravings later in the day, and even mood swings, particularly if stress levels are already high. 

What sort of breakfast should we be having?

MD: It's hard to offer a piece of general advice on this, as everyone is different (think gender, sleep patterns, work type, exercise and movement routine, etc.) however, a balanced breakfast should do three things: fuel your body, stabilise your blood sugar, and keep you full.

The ideal combo, in my opinion, would include a mix of protein, healthy fats, and complex carbohydrates (high in fibre). Think of it as a nutritional trio that supports steady energy and hormone balance.

Some of my go-tos include:

• Greek yoghurt or a high-protein plant-based alternative with berries or citrus fruits, chia seeds, and a drizzle of nut butter

• Scrambled eggs with avocado on wholegrain toast

• A banana oat smoothie with protein powder, flaxseed, and almond milk

I would also encourage you to avoid ultra-processed, high-sugar options (like sweetened cereals or pastries) that spike your blood sugar and leave you crashing an hour later.

There is a lot of discourse online around women needing a different breakfast and morning snack routine due to hormone regulation and our energy releases. What do you think about this?

MD: Breakfast is often called "the most important meal of the day", and while that may not apply to everyone, it certainly holds weight for many, especially women.

Women’s hormones shift throughout the menstrual cycle and across life stages (like perimenopause and menopause), and that impacts how we process energy, stress, and even food.

For example:

• In the luteal phase (after ovulation), we burn slightly more calories at rest, and blood sugar can be more volatile, so a breakfast higher in protein and healthy fats may help reduce cravings and energy crashes.

• Cortisol is naturally higher in the morning, so if you’re skipping breakfast while also drinking coffee on an empty stomach, that can worsen anxiety, cravings, or energy dips, especially for women who are already juggling a lot.

So yes, I think women absolutely benefit from intentional, hormone-supportive eating routines in the morning.

What is a good breakfast to have for those who aren’t big eaters in the morning? Ie, for reasons due to money, time, schedule, diet, or appetite.

MD: Whether it's due to appetite, money, time, or a hectic schedule, something is always better than nothing in my opinion.

You can still ease into your day without a full plate.

Some light but nourishing options:

• A banana with a spoonful of almond butter

• A small smoothie (with protein powder, milk or milk alternative, and fruit)

• A boiled egg and a slice of toast

• Overnight oats or chia pudding, you prepped the night before

• A protein-rich snack bar or mini yoghurt with seeds

Even a balanced snack counts if a full breakfast feels overwhelming.

Are you for or against breakfast, and why?

MD: I'm pro-breakfast—but not in a dogmatic way. I’m for the right breakfast for the right person at the right time. For many women, especially those balancing stress, movement, or hormonal shifts, eating something within a few hours of waking can be a game-changer for their energy, mood, metabolism, and mental focus.

That said, if someone thrives on a gentle fast in the morning, feels stable, and meets their nutritional needs across the rest of the day, I fully support that too. It’s not about rigid rules. It’s about supporting your body in a way that aligns with your lifestyle, your hormones, and your goals.

What does your morning through to lunch, breakfast and snack routine look like?
MD: Here’s a snapshot of my typical morning routine:

• Wake-up: I start with water or green tea to rehydrate.

• Breakfast (within 60–90 minutes): Often a bowl of Greek yoghurt with mixed seeds, nuts or nut butter, and fresh fruit (in the warmer seasons) or porridge with mixed seeds, nuts or nut butter and spices (cinnamon, cardamom). If I know I won't be eating much protein throughout the day, I would add a scoop of hemp seed powder. On the weekends, I will have pancakes (sometimes made with Greek yoghurt instead of any milk or dairy alternative) with fruit or eggs on toast.

• Mid-morning snack (if I’m up early or had a workout): A banana with some nut butter, or some mixed nuts. When it's later in the morning, I would have some veggie sticks and hummus. 

• Lunch: I aim for something comforting and protein-rich, like a nourish bowl with quinoa, roasted veg, and legumes. Now that the days are getting warmer, I love a good salad bowl with seasonal vegetables and either some feta, goat cheese or eggs. 

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What, in your opinion, is the perfect breakfast?

MD: If I had to build the “ideal” breakfast, it would tick four boxes: balanced, satisfying, nourishing, and enjoyable.

Here’s my go-to formula:

• Protein: Keeps you full and supports lean tissue (e.g., eggs, yoghurt, tofu, or protein powder)

• Healthy fat: For hormone health and energy (e.g., avocado, olive oil, nuts)

• Fibre-rich carbs: For digestion, energy, and blood sugar control (e.g., oats, sweet potato, wholegrain bread)

• Colour: Adds antioxidants and volume (berries, greens, tomatoes, etc.)

Example: A veggie omelette with avocado on seeded toast, or a smoothie bowl with protein, chia seeds, banana, and berries.