Every morning, the endless round of toast, cereal and eggs can start to feel like a chore – but we all know the importance of getting a healthy breakfast into our bodies. But what would happen if you decided to skip that seemingly inevitable morning meal and just drank coffee instead?
Studies have brought to light the fact that forgoing a morning meal has its own set of consequences. While drinking coffee alone as a breakfast can provide some of the same experiences as having breakfast, such as reduced hunger pangs and a feeling of sustained energy, it still may not be enough to maintain a healthy body and lifestyle in the long run.
A study published in 2019 in the European Journal of Clinical Nutrition sung the praises of a healthy breakfast. The authors found that subjects who ate a ‘normal’ breakfast were less likely to gain weight and have a better quality of life. The same study showed that individuals who drank coffee alone as a ‘breakfast’ were more likely to suffer from increased risks of metabolic syndrome, obesity and other risky health conditions.
To expand on the findings, nutritionists suggest that having a balanced meal in the morning is vital for sustaining our energy levels and preventing unhealthy cravings throughout the day. This is because coffee contains less than a handful of essential nutrients such as calcium, potassium and vitamins that are needed to energise us and repair worn-out tissues daily, while a balanced meal can contain all of these nutrients.
Dr. Azfar Aziz, a registered nutritionist with the American Dietetic Association, believes that drinking coffee as a ‘meal’ is not a healthy option for anyone. He emphasises that coffee contains caffeine which over time can lead to insomnia, anxiety and an overall lack of energy if not monitored correctly. A balanced meal in the morning can provide us with the necessary macronutrients to help us have sustained energy and maintain an overall healthy lifestyle.
Additionally, many dieticians agree that coffee alone doesn’t supply enough fibre, magnesium or antioxidants to help with digestive health and immunity. If left unchecked, a lack of these essential nutrients can lead to health problems in the long run such as constipation, fatigue and poor immunity.
In a nutshell, the simple answer to the question, ‘What happens if you just drink coffee and don’t eat?’ can be summed up as follows: drinking coffee as a complete meal replacement is not recommended, as it doesn’t provide the same level of sustenance as a well-balanced meal. If you intend to skip meals for whatever reason, experts suggest that you should always make sure to supplement your diet in other ways.
How Do You Supplement Your Diet?
Software designer, Steve Marshall, talks about the importance of listening to your body and finding substitute foods that are high in essential nutrients to supplement in the morning. Dinner leftovers, shakes, omelettes or smoothies are among his suggestions.
Foods naturally high in essential vitamins and minerals, such as eggs, fruits and vegetables, are ideal when supplementing your diet. Also, protein sources like nuts, legumes and grains are good sources of dietary fibre and minerals that can help fill the nutritional gaps.
In the same vein, nutritionist Claire Stevenson recommends adding nutritional content to your nourishment by opting for locally grown foods and reducing unhealthy processed foods. A balanced mix of carbs, proteins and healthy fats sourced from local produce such as seasonal fruits and vegetables, every day can help counteract the lack of nutrients sometimes caused by skipping meals.
Nutritionist Nanci Main advises that it is easier to stick with a regular eating schedule and switch up the types of food instead. She encourages people to plan ahead and fuel their bodies with nutritious foods instead of processed products and empty calories.
What Are The Long-Term Effects?
Dr. Shikha Sharma, a nutritionist and author, suggests that the real long-term effects go beyond weight loss or gain. In fact, the biggest impact should be on our overall health. A nutritious meal is the basis for physical and mental health, but if we are not fueling our bodies correctly, we are vulnerable to an array of health risks – some of which may not show up immediately.
Without making nutrient-rich foods a priority, individuals will be deprived of essential vitamins and minerals, which can impair mental clarity, reduce immunity and disrupt hormonal balance, leading to a host of problems like fatigue and digestive issues. According to Dr. Sharma, it is important to ensure that we are eating nutrient-dense meals, even if the meals are smaller and easier to prepare, such as oatmeal with fresh fruit or a Greek yogurt with nuts.
Nutritionists point out that the nutritional benefits of having breakfast can outweigh the perceived time constraints or lack of interest in it. Eating breakfast is essential for a healthy lifestyle and provides us with nutrients that can regulate our mood, decrease our stress levels and provide us with sustained energy throughout the day.
Practical Strategies
Nutritionist Janet Pendergast encourages people to practice mindful eating and make changes when necessary. She recommends that if you are unable to cook a nutritionally balanced meal, try drinking protein shakes or eating yogurt with some nuts. These kinds of meals can help you meet your daily nutrient requirements.
Health coach and founder of the Clean Eating Movement Jaya Kani outlines the importance of eating a combination of lean proteins and complex carbohydrates. According to Kani, these macros provide a good balance and help control our blood sugar levels so that we can ward off cravings and have sustained energy until our next meal.
Finally, nutritionist Jessie Donaldson agrees that prepping these meal combinations in advance is essential. She suggests that if you have time, prepping fresh meals daily allows us to enjoy our meals and snacks in the moment rather than stay in the cycle of trying to skip our meals.
What Should You Do?
Nutritionists advise that it is best to make sure to eat a balanced meal for breakfast every day. Eating healthy food paired with a warm cup of coffee can provide us with the necessary nourishment to sustain our energy levels and ward off unhealthy cravings throughout the day.
That being said, if you find it difficult to find the time and energy to prepare a meal in the morning, find healthy substitutes that fit your lifestyle. Smoothies, protein-rich foods and nuts can provide the same level of sustenance as a balanced meal without requiring the same effort.
By finding foods that are both healthy and attainable, you can fuel your body in the long-term and ensure you are not depriving it of essential vitamins and minerals. Ultimately, it all comes down to listening to your body and putting in the effort to make wise food choices.
How Do You Stay Accountable?
The final step is to stay accountable. Studies have shown that people who keep a food journal are more likely to stay consistent with their diet than those who don’t. Writing down the type of food we eat and how much of it can help us track our progress, whether it’s weight loss or just being mindful about our nutrients.
Additionally, enlisting the support of friends, family, or even joining a community of like-minded people who are health-conscious can all help to provide positive reinforcements and accountability.
At the end of the day, the most important takeaway is to stay consistent with your diet and make sure to eat a balanced meal, regardless of the time of day. Your body is what sustains you and so it is important to take care of it by providing your body with essential nutrients it needs to stay healthy.
Closing Thoughts
There are many benefits to eating a healthy breakfast every day, which is why experts strongly discourage skipping meals or relying solely on nutrient-poor options such as coffee. Remember to practice mindful eating and make wise food choices; the right meals can provide you with the essential nutrition you need to sustain your energy and wellbeing.
