Intermittent Fasting for Better Cholesterol: Why Skipping Dinner Works Better Than Skipping Breakfast
- Jan Clementson
- Oct 7
- 4 min read
Intermittent fasting (IF) has become a popular approach for weight management and overall health, but did you know that when you eat can significantly impact your cholesterol and metabolism? Research suggests that eating breakfast and lunch, then skipping dinner, may be more beneficial than skipping breakfast and eating dinner. Let's explore why.
Why Eating Early Works Better
1. Circadian Rhythm & Metabolism
Our bodies are naturally more insulin sensitive in the morning. This means your body handles carbohydrates more efficiently earlier in the day. Eating late at night, on the other hand, can lead to higher blood sugar and insulin levels, which may contribute to cholesterol issues over time.
2. Fat Burning & Hormones
During the night, growth hormone and melatonin rise, which reduces insulin sensitivity. Eating dinner can interfere with fat burning and may increase fat storage. Fasting overnight, however, allows your body to efficiently shift into fat-burning mode, improving overall lipid metabolism.
3. Appetite Regulation
A protein- and fiber-rich breakfast can regulate hunger hormones, reducing cravings later in the day. Skipping breakfast often leads to overeating in the evening, which can negatively impact cholesterol levels and overall metabolic health.
4. Sleep Quality
Eating heavy meals late in the evening can impair sleep quality, which affects cholesterol regulation. Fasting through the evening helps improve sleep and supports overnight recovery.
Intermittent Fasting and Cholesterol
Eating earlier in the day can positively influence cholesterol in several ways:
Improved insulin sensitivity: Reduces triglycerides and increases HDL (good cholesterol).
Lower LDL levels: Eating late can increase LDL (bad cholesterol), while early eating has the opposite effect.
Reduced triglycerides: Fasting periods promote fat burning, lowering circulating triglycerides.
Visceral fat loss: Early eating and fasting reduce visceral fat, a major driver of high cholesterol.
Lower inflammation: Intermittent fasting decreases markers of inflammation, improving vascular health.
Clinical studies have shown that early time-restricted feeding (eTRF) can improve insulin sensitivity, lower LDL cholesterol, reduce oxidative stress, and improve overall heart health.
What Are The Drawbacks?
While IF — especially early time-restricted feeding (skipping dinner) — can be very beneficial for metabolic health, doing it every day without breaks can sometimes lead to unintended side effects. Let’s look at the potential drawbacks:
1. Under-eating and Nutrient Deficiencies
Eating in a narrow window (e.g. 8am–2pm) can make it hard to consume enough calories, protein, and micronutrients, especially for active individuals.
Over time, this may cause fatigue, muscle loss, or micronutrient deficiencies (iron, calcium, magnesium, B-vitamins).
Who’s most at risk: active people, those with high stress, or anyone on restrictive diets already.
2. Hormone Disruption (especially in women)
Chronic calorie restriction or fasting can lower thyroid activity (T3) and reproductive hormones (oestrogen, progesterone) if done excessively.
Some women experience irregular periods, fatigue, or hair thinning if fasting daily and not eating enough overall.
3. Sleep Disturbances
Fasting through the evening may cause low blood sugar overnight for some people, leading to waking at 2–3am, restlessness, or poor sleep.
This is more likely if your last meal lacks sufficient protein or fat.
4. Increased Stress Hormones
Daily fasting elevates cortisol, especially if combined with intense exercise or inadequate sleep.
Chronically high cortisol can stall fat loss, increase cravings, and even lead to muscle breakdown.
5. Social and Psychological Stress
Skipping dinner daily can isolate you socially or lead to “all-or-nothing” thinking around food.
A flexible approach often supports long-term
How Often Should You Do IF (for Maximum Benefit & Sustainability)?
The best frequency for most people is 1-2 days per week of early time-restricted feeding (e.g. 8am - 2pm or 9am - 3pm) on non-consecutive days. On the other days, eat a normal dinner, ideally early (around 6-7 pm), focusing on a nutrient-dense wholefood diet. Often, it is easiest to start simply by reducing your feeding window, rather than skipping dinner altogether. Aim to finish dinner by 6pm if you choose to start this way. As you adjust, you can slowly start to bring forward the time of your dinner until you are ready to skip dinner once per week. Always build up slowly to any type of fasting.
This type of fasting is based on a similar principle to the 5:2 diet developed by Dr. Michael Mosley and poularised around 2012. The lower frequency helps you to get the metabolic benefits but without the unintended side-efffects and can prevent the metabolic and hormonal burnout that can come from fasting every day. The key diference with this type of IF to the 5:2 diet is that full meals are allowed during a reduced eating window....rather than a focus on calorie restriction over a normal eating period. And that provides benefits over and above reduced -calories - it works with your body's natural body rhythms (circadain rhythm) and metabolism helping to bring your body back into alignment and balance with your body's governing clock.
Sample Early-Day Intermittent Fasting Meal Plan
Here’s a cholesterol-friendly meal plan that aligns with intermittent fasting principles:
8:00 am – Breakfast
Oatmeal with 2 tbsp ground flaxseed or chia seeds, ½ cup berries, and a sprinkle of walnuts or almonds.
1 boiled egg or Greek yogurt.
Green tea or black coffee.
11:30 am – Lunch
Grilled salmon, mackerel, or sardines.
Large mixed salad: leafy greens, tomatoes, cucumbers, carrots, peppers, ½ avocado, 1 tbsp olive oil + lemon juice.
½ cup lentils or beans.
1:45 pm – Light Snack
Apple or pear.
Small handful of nuts (almonds or pistachios).
Optional: green tea or herbal tea.
2:00 pm – Next Morning – Fasting Period
Water, black coffee, or unsweetened tea.
Key Principles for Cholesterol Improvement
High soluble fiber: oats, beans, lentils, flax, apples.
Healthy fats: omega-3 fish, olive oil, avocado, nuts.
Limit refined carbs & sugar: they raise triglycerides and lower HDL.
Avoid late-night meals: supports better cholesterol metabolism.
Conclusion
Intermittent fasting isn’t just about skipping meals—it’s about aligning your eating window with your body’s natural rhythms. Eating breakfast and lunch while skipping dinner can improve insulin sensitivity, support fat burning, and positively influence cholesterol levels. Combined with a diet rich in fibre, healthy fats, and lean proteins, this approach can be a powerful tool for heart and metabolic health. But daily long-term fasting may backfire by raising stress hormones, lowering thyroid function and the rate at which you burn your fat, or cause undernutrition. The sweet spot for most people is 1-2 days per week, alternating with normal eating days, and ensuring nutrient-dense meals during the eating window. However, everyone is different, so it's important to consider your specific specific circumstances and consult with a healthcare provider before making significant dietary changes.
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