Skip breakfast, lunch or dinner to ‘save calories’ and lose weight? Eat less, weigh less? Let’s take a look at the truth of skipping meals and reducing weight.
The trap of skipping meals:
Resting metabolism slows
Frequent or prolonged calorie intake restriction may cause your body to slow down its metabolism in order to conserve energy, which will make weight loss more difficult. This slowdown could also cause further complications once you start to eat normally as your body may put on more weight than lose when trying to maintain balance. [1]
Blood sugar level rollercoaster
Skipping meals, particularly breakfast or lunch, can lead to excessively low blood sugar levels, resulting in symptoms such as irritability, fatigue, shakiness, and strong cravings. Consuming food in these instances, it’s usually a larger meal that contains a lot of refined carbohydrates, which causes your blood sugar to spike quickly and follow by a crash. This pattern of instability can eventually impair focus, result in unhealthy eating habits, and drive the rise of insulin resistance. [2]
Muscle loss
Skipping meals can lead to inadequate calorie and protein intake, which may result in muscle loss. Energy deprivation can prompt the body to break down muscle tissues, converting them into energy. Since muscle plays a vital role in maintaining a healthy metabolism and burning calories, losing muscle slows your metabolic rate, reduces strength, and makes fat loss more difficult. Over time, this cycle can lead to a weakened metabolism, delayed fat burning, and persistent fatigue. [3]
Hormonal chaos
Skipping meals will disrupt the activities of hormones like insulin, ghrelin (hunger hormone), and leptin (satiety hormone). This can increase hunger, impair appetite regulation, and contribute to stress hormone spikes, which may promote fat storage, especially around the abdomen. [2]
What really works to reduce weight?
Eat regularly
Consistent meal timing helps stabilize blood sugar and prevents overeating due to excessive hunger. Aim for 3 balanced meals daily, or 2-3 meals with 1-2 small snacks, depending on your lifestyle and needs. Fixed eating times keeps your metabolism steady and decreases the urge of binge eating. [4]
Prioritize protein and fiber
Including enough protein and fiber in your meals is essential for overall health and weight management. Protein helps you feel full for longer, supports muscle preservation, and slightly increases calorie burn through digestion. Fiber, on the other hand, slows down digestion, helps regulate blood sugar levels, and supports a healthy gut. To get the most benefit, include protein-rich foods like lean meats, fish, eggs, legumes, tofu, Greek yogurt, and nuts or seeds. For fiber, focus on vegetables, fruits, whole grains such as oats, quinoa, and brown rice, as well as beans and lentils. [5,6]
Smart snacking
Choose nutrient-dense snacks like Greek yogurt, a handful of nuts, fruit, or veggies to curb hunger between meals without spiking calories. Avoid processed, sugary snacks that can lead to cravings and energy crashes. Plan and prepare snacks in advance to avoid impulsive choices. [7]
Time your meals wisely
Timing your meals in tune with your body’s internal clock (circadian rhythm) may boost metabolism. For example, consuming larger meals earlier in the day (e.g., breakfast and lunch) and lighter meals at night may improve insulin sensitivity and fat burning. Avoid late-night eating, which can disrupt sleep and slow down metabolism. [8]
References
- Most J, Redman LM. Impact of calorie restriction on energy metabolism in humans. Exp Gerontol. 2020 May;133:110875. doi: 10.1016/j.exger.2020.110875.
- Here’s what happens when you skip meals | Banner Health [Internet][cited 2025 Jul 7]. Available from: https://www.bannerhealth.com/healthcareblog/teach-me/here-is-what-happens-when-you-skip-meals.
- Texas BEO. Why you shouldn’t skip meals to lose weight [Internet]. ER Of Texas. 2023.[cited 2025 Jul 7] Available from: https://www.eroftexas.com/why-skipping-meals-hurts-your-weight-loss-journey/
- Alkhulaifi F, Darkoh C. Meal Timing, Meal Frequency and Metabolic Syndrome. Nutrients. 2022 Apr 21;14(9):1719. doi: 10.3390/nu14091719.
- Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028.
- Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022 Dec 18;10(12):2507. doi: 10.3390/microorganisms10122507.
- Powell J. The Science of Snacking – The Nutrition Source [Internet]. The Nutrition Source. 2024. [cited 2025 Jul 7] Available from: https://nutritionsource.hsph.harvard.edu/snacking/
- BaHammam AS, Pirzada A. Timing Matters: The Interplay between Early Mealtime, Circadian Rhythms, Gene Expression, Circadian Hormones, and Metabolism-A Narrative Review. Clocks Sleep. 2023 Sep 6;5(3):507-535. doi: 10.3390/clockssleep5030034.
