You Don't Need Breakfast
In fact, skipping it can help you lose weight.
The body has 3 sources of energy:
carbs, such as bread, rice and pasta, fats, such as oil, butter and nuts, and protein, such as meat, fish and eggs.
The body burns carbs first before starting on fat.
Overnight, your body uses its carb reserves carrying out metabolic processes and just keeping you alive.
Then it starts burning fat.
When you skip breakfast you keep your body in this fat burning mode for longer, because you haven't supplied anymore carbs to get in the way of fat burning.
This is called intermittent fasting, and there are different versions of it. In this one, you eat all your meals for the day in an 8 hour window, and then fast for the remaining 16 hours of the day to deplete your body's carb reserves and force it to burn fat.
Another popular version of intermittent fasting is the 5:2 diet, where you eat normally for 5 days of the week, and then fast for 2 other days of the week, eating only 500 calories on each.
This deprives your body of energy on the 2 fasting days, but because you eat normally on the other days your metabolism stays the same, avoiding the dangerous drop in metabolism that can occur from harsh, prolonged dieting and subsequent weight gain once the diet is over that occurs from a reduced metabolism.