Last Updated:June 29, 2025, 13:19 IST
Skipping meals might seem like a quick fix, but it actually slows your metabolism and increases fat storage.
From belly fat to cravings, here’s why it backfires—and what to eat instead for lasting results.
We live in a world that thrives on quick results, quick information, quick fixes: quick weight loss. So it’s no surprise that many people think skipping meals is a shortcut to shedding kilos. Yes, it might show quick results on the scale, but here’s the truth: it’s neither sustainable nor healthy in the long run.
Nandini Kumar, Registered Nutritionist, Certified Health Coach, and Founder of NourishKind, shares all you need to know.
When you skip meals, your blood sugar drops. Your body perceives this as a threat and switches to “fight or flight” mode. This activates the sympathetic nervous system and releases cortisol, your primary stress hormone. Cortisol’s job? To store fat (especially around your belly) and slow down metabolism to conserve energy. The result? Your body holds on to fat instead of burning it.
Skipping meals also messes up your hunger hormones. Ghrelin, the hormone that signals hunger, spikes when you haven’t eaten, making cravings intense and hard to control. At the same time, leptin, which tells your brain you’re full, drops. This imbalance means you’re more likely to overeat later and not always the healthiest food. Think about it: when you’re starving, are you really going to wait for a fresh roti-sabzi? Or are you reaching for a packet of instant noodles?
Then there’s the nutrient side of things. Skipping meals reduces your intake of fiber, protein, and essential vitamins, the very nutrients your gut and metabolism rely on. A diverse, fiber-rich diet feeds your gut microbes, which in turn regulate appetite, inflammation, and energy use.
Less nourishment = less microbial diversity = slower metabolism.
So no, skipping meals isn’t a clever hack. It’s a stressor for your body.
A better and more sustainable approach is smart, balanced, and timely eating. Build meals that keep your blood sugar steady and your hunger hormones happy.
Think:
Dal-chawal with ghee
Poha
Idli-sambar
Vegetable cheela with chutney
Paneer and vegetable parathas with curd
Bajra khichdi with sabzi and curd
These meals aren’t just comforting, they’re also rich in fiber, protein, and healthy fats, making them great for long-term weight management and gut health.
You don’t need to eat less. You need to make wiser, healthier choices to lose weight!
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl…Read More
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl… Read More
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