By Dr. Terry Ann Scott | NDPP Coach | TAT Health Solutions
In our Week 11 National Diabetes and Prevention Program (NDPP) class, a thoughtful question came up that many people have wondered:
“Is it okay if I skip breakfast?”
✅ The short answer? Yes—for many individuals, especially when done intentionally as part of a structured plan like intermittent fasting (IF).
Skipping breakfast isn’t automatically unhealthy. In fact, for some people, it can support weight loss. It can also aid in blood sugar control and lower the risk of chronic illness.
Let’s explore what intermittent fasting is. We will see how it works. It can support your journey if you’re living with or at risk for prediabetes, obesity, or high blood pressure.
🧠 What Is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that alternates between periods of eating and fasting.
Some common intermittent fasting schedules include
| Method | Fasting Window | Eating Window |
|---|---|---|
| 16:8 | Fast for 16 hours, eat during an 8-hour window | 8 hours (e.g., 12 PM–8 PM) |
| 14:10 | Fast for 14 hours | Eat during a 10-hour window |
| 5:2 | Eat normally five days a week | restrict calories on two non-consecutive days |
This approach focuses on when you eat rather than what you eat, leading to various health benefits.
🩺 Health Benefits of Intermittent Fasting
📚Recent studies have highlighted several benefits of intermittent fasting:
✅ Enhanced insulin sensitivity: Helps the body respond better to insulin, which helps keep blood sugar levels in check.
✅ Reduced blood sugar and A1c levels: Over time, it helps keep glucose levels healthy.
✅ Weight loss and decreased abdominal fat: Helps the body lose weight and fat around the middle.
✅ Lowered blood pressure and cholesterol: Reduces the risk of heart disease and stroke.
✅ Reduced systemic inflammation: Helps lower inflammatory markers linked to chronic diseases such as diabetes and heart disease.
👣 NDPP Real-World Example: Intermittent Fasting in Action
Marie is a 52-year-old participant in our NDPP program. She began following the 16:8 fasting method. Her goal is to help manage her prediabetes. This approach also helps her control her blood pressure.
She skips breakfast and eats between 12:00 PM and 8:00 PM. She stays hydrated with water and herbal teas in the morning.
| Sample Day: |
|---|
| 🥗 12 PM: Turkey wrap, apple slices |
| 🥤 3 PM: Smoothie with spinach and berries |
| 🍽️ 7 PM: Baked salmon, brown rice, broccoli |
Her 4-week results:
- ✔️ Lost 6 lbs
- ✔️ Blood pressure dropped from 140/88 to 126/80
- ✔️ Fasting glucose dropped from 109 to 99 mg/dL
- ✔️ Reported better energy and more stable moods
⚠️ Important Considerations
Intermittent fasting isn’t for everyone, especially individuals who:
- Take insulin or glucose-lowering medications
- Have a history of disordered eating
- Are pregnant, breastfeeding, or under 18
- Need frequent meals for medical conditions
💬 Always consult your doctor or health coach before beginning any fasting routine.
Final Thoughts
Intermittent fasting is very good for your health, especially for people who are dealing with chronic illnesses. You should only use this method if you fully understand it. You can now be responsible for your health. You can make choices that fit your lifestyle if you understand what to do.
Remember, it’s important to consult with healthcare professionals before making major dietary changes. Your health journey is personal, and having the right support can make all the difference.
If you want to learn more about intermittent fasting and its benefits, these two books on Amazon are great choices:
📘 Fast. Feast. Repeat. by Gin Stephens (2020)
This is a detailed guide to intermittent fasting. It offers practical advice. There is also a 28-day FAST Start program to help you begin your journey. 🔗 Get it on Amazon
📗 Life in the Fasting Lane by Dr. Jason Fung, Eve Mayer & Megan Ramos (2020)
This book is very helpful because it uses both scientific studies and human stories to show the benefits and ways to do intermittent fasting. 🔗Get it on Amazon
Affiliate Disclaimer: As an Amazon Associate, TAT Health Solutions earns from qualifying purchases. All proceeds from affiliate book sales directly support our nonprofit programs. These programs include free diabetes prevention, weight loss, and chronic disease education services. Your support helps us continue our mission to create healthier communities.
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