Bhakti Samant, a nutritionist at Kokilaben Dhirubhai Ambani Hospital, Mumbai (India), said that skipping meals is a method chosen by many people to maintain the weight loss process. However, it can have adverse effects on health and weight management in general.
Skipping meals, especially breakfast, can lead to a number of adverse consequences that can hinder rather than help your weight management goals.
Nutrient Deficiencies: Skipping meals means missing out on important nutrients your body needs to function properly.
For example, breakfast is often considered the most important meal of the day because it provides essential vitamins, minerals, and energy to start the day. When you skip breakfast, you deprive your body of nutrients, which can lead to deficiencies over time, affecting your overall health.
Fatigue and lack of energy: Skipping meals can decrease your energy levels. Without a steady supply of food, your blood sugar can drop, leading to fatigue and lack of concentration.
Metabolism and muscle loss: Skipping meals can slow down your metabolism. When you don't eat for long periods of time, your body goes into an energy-conserving mode, which makes it more efficient at storing calories as fat.
To conserve energy, the body begins to break down muscle tissue for fuel. This can lead to loss of muscle mass, which is counterproductive because muscle burns more calories at rest than fat.
Cravings for fatty and sugary foods: When you skip meals, especially breakfast, your body may respond by increasing hunger hormones.
Without regular eating, blood sugar levels can plummet, causing fatigue, irritability, and cravings for high-calorie, sugary foods.
This can lead to overeating and consuming more calories than you need, ultimately sabotaging your weight control efforts, says Bhakti Samant.
Increased Calorie Intake: Skipping meals can lead to consuming more calories than you need. When you skip meals, you are more likely to feel hungry later, causing you to eat more and make poor food choices.
Psychological effects: Skipping meals can also affect your mental health. It causes anxiety, guilt, and binge eating when you start eating again.
Weight regain: Skipping meals is not a sustainable long-term solution. Most people who use this method eventually return to their old eating habits, often resulting in weight regain or even more weight gain.
Note
According to Bhakti Samant, a balanced and regular diet, along with consuming a variety of nutritious foods, will be a more effective approach to weight management.
Consulting with a healthcare professional or nutritionist can provide personalized guidance to help you achieve your sustainable weight management goals.
