A stockbroker turned personal trainer tells us why breakfast actually isn’t the most important meal of the day

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Max Lowery said eating breakfast makes him feel “slow, lethargic, and hungry for the rest of the day.”
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Instagram/max.lowery

There are those of us who eat breakfast and there are those who don’t, but most that don’t feel like they should.

This is probably because from an early age we’ve had it drummed into us that breakfast is the most important meal of the day.

Max Lowery, the 27-year-old former stockbroker turned personal trainer who created the 2 Meal Day intermittent fasting weight loss plan, told Business Insider his theory on why this is.

“This well-worn saying stems from cereal companies getting you to buy their degraded products back in the early 1900s,” he said.

“Their strategies were so successful that almost everyone I speak to on the subject repeats the same two myths: that breakfast is the most important meal of the day and/or that skipping breakfast slows down your metabolism.”

But Lowery said that there is little scientific evidence to back up these claims.

Professor James Betts, who specialises in nutrition and metabolism at the University of Bath, agreed. He told New Scientist: ‘The problem is that these benefits of eating breakfast, although logical sounding, are largely assumptions based on observational studies and had never actually been tested.”

“I was amazed when I started looking for evidence – I thought there would be a lot.”

Lowery added: “Worst of all cereal products have next to no nutrional value and are full of sugar – one of the worst ways to start the day.”

In a recent investigation, Business Insider also found that some of the UK’s most popular cereals for adults and children have a worryingly high sugar content.

Lowery skips breakfast as part of the 2 Meal Day.

However, that doesn’t mean he never eats breakfast foods – when he breaks his fast, he’ll often opt for dishes like this…

…Or this.

Pancake day! Loving my flour-less chocolate banana pancakes. Like if you would like to see the recipe.

A post shared by Max Lowery (@max.lowery) on

“I stopped eating breakfast four years ago and I haven’t looked back since. It’s become a part of my lifestyle and I could never go back to eating breakfast again,” Lowery said. “Not only do I stay under 10% body fat without counting macros or calories, I have more energy than ever, and most surprisingly, I am less hungry.”

“Our bodies are naturally fat burning machines, but clever marketing and an abundance of ‘food-like’ products have made us dependent on sugar to produce energy.”

“This doesn’t mean that you shouldn’t eat (breakfast) if you want to, but it does mean that you shouldn’t feel that you have to eat breakfast or that skipping it will have a negative impact on your health and weight.”

‘The 11.a.m. mid-morning energy slump is not normal.’

By skipping breakfast, Lowery is extending his overnight fast from nine hours to 16 or even 18 hours on some days. Fasting allows you to retrain your body to burn stored body fat for energy rather than depend on sugars from food.

“The 11.a.m. mid-morning energy slump is not normal,” Lowery said. “This helps keep you on one stable energy level all day long.”

“Fat is the preferred fuel source for day-to-day activities and most of our vital organs, but if you constantly eat throughout the day your body will use the food for energy rather than tapping into your fat reserves.”

Under the 2 Meal Day, you only need to swap out one meal, and Lowery finds it much easier to skip breakfast than dinner.

“It’s much simpler to implement socially because you are more likely to eat lunch and dinner with friends and family. It also means you have extra time in the morning to get a little extra quality sleep or do some stretching or exercise.”

“I’ve become very sensitive to how much better I feel in the fasted state,” he added. “I prefer being full of energy and not thinking about food all the time, this only happens when I don’t eat breakfast.

“If I eat breakfast I feel slow, lethargic and I’m hungry for the rest of the day.”