What's the best time to eat breakfast? Nutrition experts answer

Who hasn't heard the phrase that breakfast is the most important meal of the day? This is a statement many nutritionists agree with, as they consider this meal the foundation of a balanced diet, and it also provides the body with the energy it needs to perform daily activities.

In this scenario, there's a persistent question: when is the best time to have breakfast? Here's what the experts think.

Why should you eat breakfast every day?

There's a popular saying that "breakfast is the most important meal of the day." Medical News Today explains that this belief became popular in 1960, when nutritionist Adelle Davis suggested that, to stay in shape, the ideal was to "eat breakfast like a king, lunch like a prince, and dinner like a pauper."

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But in reality, according to this health-focused site, at least 15% of the US population skips breakfast, and doing so can have its downsides.

According to several systematic reviews, eating breakfast regularly is associated with a lower risk of obesity, type 2 diabetes, heart disease, and hypertension.

On the other hand, skipping breakfast doesn't necessarily cause harm, although most people who skip it tend to have unhealthy habits: they smoke, consume alcohol, or have diets high in cholesterol, fat, and calories.

Thus, having a balanced breakfast in your daily routine allows your body to obtain more nutrients, facilitates physical activity, and contributes to better stress management, promoting a healthy lifestyle.

What is the best time to have breakfast?

While it's possible to skip breakfast, specialists recommend eating it for a balanced diet. It also prevents decreased physical performance, mood swings, and certain digestive problems.

As such, there is no standard time for everyone, as this depends on individual lifestyles and routines.

However, nutritionist Melisa Mitri, in an article published by the Eating Well website, suggests waiting at least 12 hours from the last meal of the previous day to eat breakfast , which allows you to take advantage of the metabolic benefits of overnight fasting.

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For example, if you have dinner at 7:00 PM, it's ideal to have breakfast from 7:00 AM onward. This also helps synchronize eating with your circadian rhythm (the body's internal clock that regulates processes like sleep, hormone release, and metabolism).

For her part, Northwestern Medicine dietitian Audra Wilson recommends eating breakfast within an hour of waking up , which prevents it from becoming a messy snack and maintains a healthier eating structure throughout the day.

Finally, a study conducted by the National Institute of Health and Nutrition in Japan found that people who ate breakfast between 6:45 and 7:30 experienced greater weight loss over 12 weeks compared to those who ate between 8:10 and 9:10.

This is one of the principles of intermittent fasting, although it should be done under the supervision of a doctor or health expert.

Eating breakfast within this time frame, with balanced foods in sync with the body's natural rhythms, can translate into better diet quality, greater mental clarity, and sustained benefits for metabolic health.

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