In the quest for a fitter and healthier lifestyle, many individuals turn to drastic measures, with skipping meals often promoted as a quick fix for shedding unwanted weight. However, the reality behind this popular weight loss strategy may surprise you.
Contrary to popular belief, skipping meals does not guarantee sustained weight loss. While it might lead to a temporary reduction in calorie intake in some individuals, more times than not it doesn’t result in weight loss but instead builds unhealthy eating habits. Although intermittent fasting involves skipping meals and can be beneficial for weight loss, studies have demonstrated that intermittent fasting is not superior to following an overall calorie deficit across the whole day for weight loss.
One of the immediate effects of skipping meals is a drop in blood sugar levels, leading to fatigue, irritability, and difficulty concentrating. This can result in poor decision-making, particularly when it comes to food choices, as the body craves quick energy fixes from sugary or high-fat foods. This often leads to increased calorie intake from larger portion sizes at the following meal or choosing convenient, high calorie snack foods.
Skipping meals can also lead to nutrient deficiencies, as certain essential vitamins and minerals may be lacking in the diet. This not only affects overall health but can also hinder the body’s ability to function optimally. For example, breakfast is a common meal that is skipped, which is often a meal that consists of milk, yoghurt or cheese, leading to a missed opportunity to consume calcium, potentially compromising bone density.
Instead of resorting to extreme measures like skipping meals, a more sustainable approach to weight loss involves adopting a balanced and nutritious diet that is lower in calories, along with regular physical activity. Eating smaller, well-balanced meals throughout the day helps stabilise blood sugar levels and reduces the likelihood of overeating in one meal or grazing on snacks throughout the day.
In conclusion, the idea that skipping meals is a shortcut to weight loss is a misconception that can have negative consequences. Embracing a more holistic approach that focuses on mindful eating, regular exercise, and a balanced diet is key to achieving and maintaining a healthy weight in the long run. Remember, a healthy lifestyle is about making informed choices that nourish your body and support your overall wellbeing.
Emma Nassif
Emma is an Accredited Practising Dietitian (APD) who graduated from the University of Sydney with a Master of Dietetics and Nutrition and from Western Sydney University with a Bachelor of Science (Nutrition and Food Science) double majoring in Human Nutrition and Physiology.