Fact: No meal in your day is more important than the other. Skipping or delaying breakfast has no impact on weight loss/fat loss. It's a myth and purely that.
Public health authorities commonly recommend breakfast consumption to reduce obesity as a marketing strategy and they have succeeded for many years in getting consumers to invest a lot of their money in breakfast due to how important people have believed it is.
OBESITY IS CAUSED BY OVER CONSUMPTION OF CALORIES IN YOUR DAY NOT BY WHETHER YOU EAT BREAKFAST OR NOT.
Obesity is a long term health disease, meaning that it doesn't happen over night, but rather over many years of living a very poor lifestyle. It isn't influenced by whether or not you consume breakfast.
Whether you choose to eat breakfast or skip it will have no impact on body composition (Dhurandhar et al, 2014).
However, what is more important is having CONSISTENCY with your eating routine on a daily basis.
Skipping breakfast on some days and eating it on other day will be detrimental to body composition for the following reasons:
• Increased fasting total and LDL cholesterol (Farshchi et al, 2004)
• Decreased insulin sensitivity (Farshchi et al, 2004)
• Disrupted circadian rhythm of appetite (Thomas et al, 2015)
• Increased cortisol production throughout the day (Witbracht, et al, 2015)
• Higher blood pressure (Witbracht et al, 2015)
If you do choose to skip breakfast, do so on a consistent basis every day rather than having an irregular eating pattern.
Set up consistent eating times in your day so you can give yourself every chance at optimising fat loss and improving your body composition.