Patna: With rising concerns about obesity, many people are trying different methods to lose weight. While some spend hours exercising at the gym and others follow strict diet plans, many people choose to skip meals—especially dinner—believing it will help them shed extra kilos.
However, health experts say that skipping meals may not be an effective weight-loss strategy and could even have the opposite effect.
Skipping meals may increase weight, experts say
According to experts, skipping meals such as lunch or dinner does not necessarily lead to weight loss. In fact, regularly skipping meals can increase the risk of gaining weight.
“When the body goes for long periods without food, it enters a starvation mode,” she explains. “This slows down metabolism and encourages the body to store fat instead of burning it.”
While people may initially see a slight drop in weight, this often happens due to muscle loss rather than fat loss, which means the weight tends to return quickly.
Health effects of skipping meals
Avoiding lunch or dinner can also disturb the body’s blood sugar balance. This may lead to symptoms such as dizziness, fatigue, headaches and sudden weakness.
When the body lacks energy, it may begin breaking down muscle tissue to generate fuel. Over time, this can reduce physical strength and negatively affect overall health.
Experts also warn that skipping meals can lead to overeating later in the day. As hunger increases, the brain sends stronger signals to eat, often causing people to consume more calories than they normally would.
Why regular meals are important
The body requires energy throughout the day to function properly, and this energy comes from regular meals such as breakfast, lunch and dinner.
Meals provide essential nutrients and micronutrients that help maintain energy levels and keep the body physically and mentally active. Skipping meals can slow metabolism and disrupt blood sugar levels, hormonal balance and overall energy levels.
In simple terms, when the body anticipates long gaps between meals, it conserves energy and increases hunger signals, which may lead to overeating later.
Is skipping dinner ever advisable?
Some people believe that avoiding dinner helps reduce calorie intake because the body is less active at night. However, according to Dr Sheikh, people who frequently skip dinner may actually face a higher risk of weight gain in the long term.
Although the practice might appear effective at first, experts say it can eventually undermine weight-loss efforts.
What to eat for healthy weight loss
Instead of skipping meals, experts recommend eating a balanced diet rich in protein and fibre.
Protein-rich foods:
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Boiled eggs
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Chicken breast
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Fish
Whole grains:
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Oats
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Millet
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Semolina-based dishes such as upma
Fibre-rich vegetables:
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Cucumber
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Zucchini
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Beetroot
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Cauliflower
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Cabbage
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Spinach
Fruits:
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Apples
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Guava
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Oranges
Experts say combining these foods with regular physical activity and balanced eating habits can support healthier and more sustainable weight loss.
