Later breakfasts may help shed weight, says epidemiologist
Professor Tim Spector says shifting breakfast to a later hour, without changing calorie intake, may help people lose several kilograms. A longer overnight gap between meals plays a key role.
Eating breakfast immediately after waking up is no longer seen as the only correct approach. Epidemiologist and genetics expert Professor Tim Spector told the portal Rynekzdrowia.pl that meal timing can affect metabolism and body weight even when total calorie intake stays the same.
A longer overnight gap
According to the expert, some people may benefit more from eating their first meal around 11 a.m. rather than right after waking. This extends the gap between dinner and breakfast, which Spector says helps the body regulate its metabolic processes more effectively. He notes that a roughly 14-hour break between the last meal of the day and breakfast can positively affect both metabolism and the gut microbiome.
If this eating pattern is maintained over a longer period without increasing total calorie intake, it may lead to weight loss of around 2 to 5 kilograms.
The Hadza example
The professor bases his conclusions partly on observations of the Hadza people, who typically eat their first meal later in the morning, around 10:30–11:00. Metabolic diseases are reportedly less common among this community than in societies where breakfast is eaten immediately after waking.
Spector emphasizes that the widespread advice to never skip breakfast doesn't suit everyone — for some, eating early may even contribute to weight gain, while a later breakfast may align better with the body's natural circadian rhythm. Still, he stresses that overall dietary balance and food quality remain more important than timing alone.
