Chronobiology is a such fascinating topic. Nearly every gene in our body involved in metabolism is partially regulated by CLOCK genes, which are in turn regulated by light-dark cycles from our environment. We call this the circadian (24 hour) timing system. The ebb and flow of gene expression that occurs based off the time of day is commonly referred to as circadian rhythms. Here is a neat review article on circadian rhythms.
It is probable that our metabolism is primed to more properly handle nutrient intake at certain times of the day, based off our circadian rhythm. It is also possible that eating early may prime the metabolism for the day (which if true would mean that skipping breakfast would be a bad idea) However, I am not aware of any proof in humans that this is true. I think it is way too early to generalize what we know from animal studies to give guidance for people. I cannot tell you with any degree of confidence that if shifting most of your food consumption early in the day will give you an edge in weight loss and glycemic control. And furthermore, our society is not primed to eat this way. So if you don’t like breakfast, you don’t need to eat it (unless otherwise instructed by your doctor. Some meds require eating breakfast!).
Most people will be able to lose more weight and keep it off if they can master reducing meal frequency to 1-2 meals per day, and minimize snacking in-between. If you need to eat 3 meals, that is OK too (it’s just a little trickier).
Most people who have trouble with excess weight should be eating 2 meals per day, if they can do so comfortably and without having to resort to frequent snacking. Your lifestyle will dictate which 2 meals you eat. There are some people who will feel awful if they don’t eat 3 times per day. You know who you are. If you need to eat 3 meals, by all means, do so.
Do people need to eat breakfast in order to lose weight?
No. The evidence does not support the notion that you must eat breakfast. A meta-analysis of 13 clinical trials did not show any weight loss benefit to eating breakfast. Instead, people who were assigned to eat breakfast actually consumed about 260 more calories per day compared to subjects who were assigned to skip breakfast.
Should I eat "5-6 small frequent meals"?
I hate this advice. Some nutrition and exercise professionals will make this recommendation, with the idea that this helps optimize the resting metabolic rate. Studies have not backed up this theory (Reviewed here). While “small frequent meals” would be fine if one could also achieve a caloric deficit, then I would not have a problem with it. But… most people can’t because *what* you have to eat is boring and limited. Eat half a cucumber and a hard boiled egg? No thanks.
Most people will be able to lose more weight and keep it off if they can master reducing meal frequency to 1-2 meals per day, and minimize snacking in-between. If you need to eat 3 meals, that is OK too (it’s just a little trickier).