Skipping Breakfast Alone Doesn’t Cause Belly Fat Experts Say

New Delhi | February 25, 2026: A recent episode of Raj Shamani’s podcast sparked discussion by claiming that skipping breakfast increases the likelihood of belly fat by 31 percent and raises the risk of being overweight or obese. Nutritionist Pooja Makhija noted that skipping breakfast often leads to sugar cravings and poor eating choices later in the day.

To evaluate this claim, KIMS Hospitals’s HOD of Diabetology, Dr Vijay Negalur, explained that several studies show an association between skipping breakfast and higher abdominal fat, but emphasized that correlation does not equal causation.

Lifestyle Patterns Matter More

Dr Negalur pointed out that breakfast skippers often share other habits that contribute to weight gain, including irregular sleep, late-night snacking, and sedentary routines. “The number may reflect overall lifestyle patterns rather than the effect of missing one meal,” he said.

Metabolism and Hunger

Contrary to popular belief, skipping breakfast does not shut down metabolism. The body adapts, though hormonal changes, such as elevated morning cortisol and fluctuating ghrelin, can influence appetite. These changes may lead to overeating later in the day and could indirectly contribute to fat accumulation.

Sugar Cravings and Overeating

Extended fasting periods may trigger dips in blood sugar, causing the brain to seek quick energy from sugary or high-fat foods. This can result in larger portions and impulsive choices at subsequent meals, increasing overall calorie intake.

Intermittent Fasting Works if Managed

Dr Negalur clarified that intermittent fasting can be effective if overall calorie intake and nutrient quality are maintained. The problem arises when skipped meals are compensated with excess calories later.

Ultimately, belly fat risk depends on a combination of factors including sleep quality, physical activity, stress levels, calorie balance, and overall diet. Skipping breakfast may signal unhealthy habits but is not an automatic cause of obesity.

The takeaway for readers is to focus on balanced nutrition and lifestyle choices rather than fixating on any single meal.