Let us confess. We all thrive on instant fixes, fast results and remedies when it comes to losing weight. And many people turn to skipping meals as a quick fix. Yes, logic is very simple eat less, cut down on calories, and shed surplus weight. But does skipping meals help with weight loss? Here’s the truth: it’s neither a sustainable approach nor healthy in the long run.
Most people believe that skipping food helps them to lose weight, but one needs to be concerned about total calorie intake. The scenario is that when we are deprived of food, fat-storing enzymes increase, and metabolism slows down to go into conservation state. So, when you eat, you need to be cautious about the number of calories consumed, which is appropriate for you.
Skipping a meal is defined as going into a stage without intake of calories, both from solids and liquids, for a period of more than five hours between waking up to bedtime.
Dive into this article to know more about what happens to your body when you skip a meal and effective long-term strategies to lose weight.
Does Skipping Meals Support Weight Loss?
Well, skipping meals temporarily for a short period can result in reducing daily calorie intake, which may lead to weight loss. But this approach is not sustainable or healthy in the long run. The effectiveness of skipping meals depends on what you skip, how often, and what you eat later.
Also Read: Calorie Deficit Diet: Know What Is It And How It Works In Your Weight Loss Journey?
When done rarely, like in a very structured form of intermittent fasting, meal skipping may support weight loss and even promote metabolic health. But randomly skipping meals without a proper plan can result in overeating later in the day, blood sugar spikes, nutritional imbalance and poor eating habits.
Health Impacts of Skipping Meals
Metabolism Disruption
Skipping meals regularly can slow down your metabolism. When your body senses a lack of food, it may go into "survival mode" and burn fewer calories to conserve energy.
Blood Sugar Fluctuations
Missing meals can lead to dips and spikes in blood sugar levels. This is especially risky for people with diabetes or insulin resistance, leading to fatigue, dizziness, and irritability.
Muscle Loss
When food intake is cut down, the body starts to break down muscle tissue’s reserves for energy. Over time, this can decrease muscle mass and reduce your basal metabolic rate (BMR), making weight loss harder.
Nutrient Deficiencies
Frequent meal skipping may result in missing out on essential nutrients like protein, fiber, vitamins, and minerals, which are critical for overall health and well-being.
Pros of Skipping Meals
Fewer meals may mean fewer calories, which can create a calorie-deficient state needed for weight loss.
For some, eating fewer times a day can reduce food planning and decision fatigue.
When done mindfully, for instance skipping breakfast and eating in a limited time window, this can align with intermittent fasting, which has some scientifically backed benefits.
Also Read: What is 5:2 Intermittent Fasting? Benefits, How To Follow and Downsides
Cons of Skipping Meals
Skipping meals often leads to intense hunger later in the day, making you more likely to overeat or go for unhealthy food choices.
Blood sugar levels can drop, which can eventually affect your mood, concentration span and productivity.
Eating less frequently can reduce your intake of essential nutrients.
Exercise and physical activity can feel harder when your body lacks fuel.
Conclusion
Skipping meals is not a sustainable or universally healthy way to lose weight. While it may result in short-term weight loss due to lower calorie intake, the long-term effects can include slowed metabolism, nutritional deficiencies, and disordered eating patterns. Instead, a balanced diet with portion control, regular physical activity, and mindful eating practices is a healthier and more effective strategy for weight management.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
The effects of skipping a meal on daily energy intake and diet quality
Eliana Zeballos 1,*, Jessica E Todd 2
https://pmc.ncbi.nlm.nih.gov/articles/PMC10200470/
Associations of Skipping Breakfast, Lunch, and Dinner with Weight Gain and Overweight/Obesity in University Students: A Retrospective Cohort Study
Ryohei Yamamoto 1,2,3,*, Ryohei Tomi 2, Maki Shinzawa 2, Ryuichi Yoshimura 1, Shingo Ozaki 2, Kaori Nakanishi 1, Seiko Ide 1, Izumi Nagatomo 1, Makoto Nishida 1, Keiko Yamauchi-Takihara 1, Takashi Kudo 1, Toshiki Moriyama 1,2,3
https://pmc.ncbi.nlm.nih.gov/articles/PMC7832851/
