When life gets busy, it’s tempting to skip meals. Also, right now, intermittent fasting is an increasingly popular trend. But does skipping meals really help you lose weight? It is healthy Scientists comment on this issue. This is what they are saying.
What happens if you miss a meal?
Everyone skips meals from time to time. But if you skip meals regularly, you may not realize the impact it is having on your body.
1 – Drop in blood sugar
When you skip meals, your blood sugar level plummets. Your brain needs glucose to function, and fasting causes your glucose levels to drop> Therefore, your brain may feel confused, as if you cannot think clearly. You may also feel irritable and tired. Your body is under stress, so it produces extra cortisol to compensate.
When you skip meals regularly, your metabolism slows down. Your body stops burning calories, so you can’t lose weight. Your body begins to work hard to survive, so it yearns to nourish itself.
3 – Bad food choices
When you skip a meal, you starve to death. When you decide to eat, you are prone to eating carbohydrates or sugary foods because these make you feel better right away. But consuming carbohydrates causes your glucose levels to spike and then drop rapidly. You create a cycle of decreasing and increasing glucose levels. This is dangerous and can lead to diabetes later in life.
4 – Depression
Skipping meals regularly increases your stress level and leads to anxiety and depression. Your blood sugar drops and your cortisol levels rise. This fall causes a bad mood and mental exhaustion. A cross section study revealed that college students who frequently skip breakfast showed symptoms of depression.
5 – Strong cravings for sugar and carbohydrates
Another consequence of skipping meals is hypoglycemia, which causes strong cravings for sugar and simple carbohydrates. Simple sugars break down quickly in your body. There is a spike in blood glucose levels, so you get a small burst of energy that doesn’t last long.
Simple carbohydrates include the following:
- Corn syrup
- High fructose corn syrup
- Fruit juices (fructose)
- Baked goods
- Cereals with sugar
- Table sugar
6 – Weight gain
If you are trying to lose weight by skipping meals regularly, it could backfire. One study found that skipping meals, especially breakfast, was linked to obesity.
7 – spoil your digestive system
When you skip meals, it affects your gut. It can cause diarrhea or constipation. In addition, your stress levels are elevated, which also affects your digestive system. Over time, skipping meals and then eating a lot of food creates irregularities and could lead to digestive system problems like IBS. Eating regular foods rich in fiber and vegetables helps your digestive system work properly.
8 – Risk of an eating disorder
Skipping meals and fasting puts you at risk for an eating disorder. Failing to maintain a normal meal routine combined with healthy exercise sets you up for poor health and a rapid weight loss cycle through fasting. Eating disorders like anorexy, bulimia and orthorexia (an obsession with healthy eating, fad diets, and food planning to the point where your health suffers) all started with irregular eating, guilt over eating, and poor body image.
If you think you may be struggling with an eating disorder, speak to your doctor or a counselor right away. Eating disorders can lead to health problems down the road that can make your life miserable.
What is intermittent fasting?
Intermittent fasting it has aroused a lot of interest in recent years. The premise of this eating pattern is that you limit the time during the day that you eat so that you can reduce your calorie intake. You usually only eat for an 8-hour period, fasting for 15-16 hours. Therefore, if you stop eating at 7:00 pm, you will not eat again until 11:00 am the next day. The jury is still out on whether intermittent fasting causes weight loss and is healthy for you.
Researchers say that the timing of your meals is usually not the most important factor in weight loss, but what and how much you are eating is important. Eating a diet rich in whole grains, dairy, vegetables, and fruits gives you the greatest health benefits. Moderate to vigorous exercise at least 2 1 // 2 to 5 hours a week is also important for your health. Intermittent fasting is not safe for everyone, especially if you have health problems. It is best to speak with your doctor before doing this fast.
Is Intermittent Fasting Healthy?
If you are looking for a quick way to lose weight, intermittent fasting may not be your best option. the question of the long-term health effects of intermittent fasting in humans should require more research. Researchers are still trying to confirm whether an intermittent fasting pattern is safe for healthy people, both young and old. So far, most of the research has been done on overweight middle-aged people.
Consult with your primary care physician for specific guidance on whether intermittent fasting will work well for you.
The importance of having breakfast
In January 2020 study, The researchers found that skipping meals, especially breakfast, increases the risk of coronary heart disease, diabetes, and metabolic syndrome. Metabolic syndrome involves high blood pressure, extra body fat around the waist, and higher cholesterol levels. Eating breakfast every day reduces the risk of glucose or insulin problems, leading to diabetes. Other study found that skipping breakfast reduces the quality of the food you eat, as breakfast often contains fiber and calcium that you may not get the rest of the day. Because of this, skipping breakfast for an extended period can affect your overall health. Also, eating breakfast does not cause weight, but overeating is the cause of obesity in adults.
In an interview with Laila ali– Fitness expert, athlete and wellness advocate, TV host, Laila Ali Lifestyle Brand founder, home chef, and mother of two suggests the following:
If you’re short on time and energy in the morning, skipping breakfast can be tempting. But breakfast gives me the energy to do all my daily tasks and take care of my family. It also helps me choose healthier snacks and meals later. Keep healthy and portable options like fruits and nuts, low sugar granola or yogurt that you can grab on the go and eat on the go. And the sooner you can stop eating at night, the better! Eating dinner early can help you avoid long-term weight gain.
How to maintain your weight and stay healthy
You don’t want to skip meals. But how to stay healthy and not gain weight? Here are some suggestions to help you.
- Eat smaller meals more often throughout the day instead of skipping meals.
- Have a snack on hand when you’re running errands. Choose something high in protein and fiber like nuts or seeds. They will keep you full.
- Plan your meals in advance, so you don’t feel hungry and end up eating unhealthy foods at the last minute.
- Plan your menus a week in advance and buy the food you will need for meals. This takes the pressure off of eating precooked or processed meals at the last minute. Plus, you’ll have everything you need to cook when you get home from work or pick up the kids from practice.
- Consider food as an investment. Invest in healthy foods to get the best benefits.
- Enjoy your meals because you haven’t had any snacks all afternoon.
What should i eat
Doctors suggest follow a balanced diet that involves eating these foods daily:
- 5 servings of vegetables and fruits
- High fiber foods such as whole grains. Choose brown rice or quinoa.
- Dairy or dairy alternative foods like cheese, tofu, milk, or almond milk
- Lean proteins like fish, eggs, nuts, and seeds
- Eat small amounts of fat, salt, and sugars. You can eat healthy fats like avocado oil or olive oil.
Skipping meals seems like a quick way to lose weight, but more and more research shows that it is unhealthy and may not help you lose weight at all. Skipping meals raises glucose, which in turn increases stress hormones called cortisol, which affect your mood, weight, heart, and metabolism. Skipping meals sets you up for an eating disorder that can cause long-term health problems, such as the following:
- Heart failure
- Renal insufficiency
- Liver failure
- Low blood sugar
- Gastrointestinal disorders
If you want to lose weight, eat regular meals or small frequent meals throughout the day. Eat a good variety of fruits, whole grains, vegetables, dairy, and low-fat meats. Exercise regularly, at least 2 ½ hours a week.
Food trends come and go with many other fads. And not all are really that healthy in the long run. Stick to a tried and true method of regular meals, healthy food choices, and exercise because this is the safest and healthiest route.