Is Skipping Meals Good For You?
Is ditching breakfast or forgetting lunch a fast track to weight loss — or do the cravings just catch up later?
A 2019 survey found that around 60% of adults skip at least one meal a day. Sometimes it’s deliberate (like intermittent fasting), but often it’s down to lack of time, preparation, or simply forgetting to eat. So is skipping meals helpful, harmful, or somewhere in between?
Is skipping meals good for weight loss?
There’s no simple answer. Structured approaches like intermittent fasting show some benefits, but simply skipping meals at random can backfire. Skipping meals may leave you feeling fatigued and more likely to snack on high-sugar, high-fat foods later in the day — leading to weight gain rather than loss.
Irregular meal timing
Life happens. An unexpected meeting, a delayed commute, or just being busy can shift mealtimes. Occasional disruption isn’t harmful, but regularly eating at irregular times can increase the risk of:
-
Snacking on less nutritious foods
-
Missing essential micronutrients
-
Poorer blood glucose control
-
Greater risk of metabolic complications including type 2 diabetes
What happens when you skip a meal?
The effects depend on the individual and which meal is skipped. For example:
-
Skipping breakfast has been linked to poorer blood sugar control after lunch.
-
Skipping meals altogether may reduce daily vitamin and mineral intake, particularly nutrients like vitamin C, iron, and folate.
-
Snacking often increases when meals are missed — and while snacks aren’t inherently bad, unhealthy choices can throw off your diet quality.
Does skipping meals help you lose weight?
The evidence is mixed. Skipping meals can reduce daily calorie intake, but the body may compensate by slowing metabolism or reducing energy expenditure — meaning weight loss doesn’t always happen.
There’s also no “best” meal to skip. What matters more is consistency and making sure the meals you do eat are nutrient-dense.
A better approach
Rather than randomly skipping meals, structured approaches like intermittent fasting provide clearer patterns for calorie control. Even then, it’s essential to maintain balance:
-
Ensure meals are rich in protein, fibre, vitamins, and minerals.
-
Avoid relying on processed snacks to fill gaps.
-
Listen to your body’s signals — fatigue, cravings, or low mood may mean your approach isn’t serving you.
The takeaway
Skipping meals occasionally won’t ruin your health, but making it a habit can lead to nutrient gaps, unstable blood sugar, and increased snacking. If weight loss or better health is your goal, consistency, balance, and nutrient-rich meals matter more than simply cutting out breakfast or lunch.
