Is It Healthy To Skip Dinner For Weight Loss?

D

o you sometimes stare at the clock, wondering if skipping dinner might help those extra pounds melt away faster?  The math seems simple: skip a meal, cut calories, lose weight. And with intermittent fasting being all the rage these days, saying no to dinner might seem like a no-brainer.
But here's the thing - is passing on that evening meal doing us any favours? Or are we just setting ourselves up for a late-night raid on the fridge and a more confused metabolism than a cat in a room full of laser pointers?
Let's break this down about what happens when we skip dinner and look at what science tells us about this common weight-loss shortcut.

Also Read: Breakfast Mistakes That Make You Gain Weight

THE CONCEPT OF SKIPPING DINNER

For most people, the thought of skipping dinner is for one reason: to lose weight. It feels like a simple way to reduce total calories; one less meal means less calories for the day. But there’s more to skipping dinner than meets the eye. Consider your body’s internal rhythm; there is an internal clock that smoothly runs our systems. This clock affects everything - digestion, metabolism, and fat-burning rate. You may have heard that eating late in the evening is bad for you and it might be true. Some studies show that we digest food better and more thoroughly earlier in the day, But there is a difference between skipping dinner at 6 pm and having late-night food.

Also Read: Myths & Misconceptions on Weight Loss

HOW SKIPPING DINNER AFFECT THE BODY?

1.  Shifts in Metabolism & Energy Utilization
Think of your metabolism like a car engine. It works best when you refill it immediately. If you skip dinner, your body goes into survival mode and starts to burn your fat stores for energy. As this happens time and time again your engine slows down. Your body becomes efficient at preserving energy (this sounds good but not a good scenario when managing our weights) so it uses less energy, meaning you do not burn as many calories when you are at rest, or eating. 

Also Read: Dietary Vs Lifestyle Changes For Weight Loss

2.  Cause Blood Sugar Fluctuations
Skipping dinner leads to a long-hour fast (overnight), which can be good or bad, depending on the individual. Some people might have a better insulin response (which is good if you are concerned about blood sugar), while others wake and feel shaky and tired and crave sugar. This is similar to waiting too long in between meals and then suddenly feeling hungry – when your blood sugar drops too low. Irregular eating can also elevate cortisol, your stress hormone, which ironically will keep fat on your body, especially your midsection.

Also Read: Tips to Boost Your Metabolism

3. Changes in Hunger Hormones
Has it ever happened where you skipped a meal and the next day you're feeling completely famished? There is a scientific explanation for this. Our bodies depend on 2 hormones when we are hungry and full. Ghrelin is the hunger hormone which you will get when you skip your meal. Skipping meals also causes leptin (the full hormone) to decrease so you can easily lose track of how much you have eaten. Skipping meals can lead to overeating in the late evenings and the next day as we try to get in those missed calories.

Also Read: Dietary Vs Lifestyle Changes For Weight Loss

4. Impact on Muscle Health & Recovery
For someone into fitness, it’s not required to say the importance of protein post-workout. Protein needs to be consumed a few times a day for you to maintain muscle and recover properly. In the case where you skip dinner, you are missing out on more than just calories - you're also potentially hindering your fitness progress as well! The muscle-building and repair processes have been shown to slow down considerably, and in any event missed protein, you may also experience muscle loss eventually if you don't have enough protein throughout the day. This is a definite obstacle to fitness progress, which is more of a problem if you work out later in the evening for your workouts and have been using dinner as your recovery meal. This can leave you feeling weaker and recovering longer.

Also Read: What is The Role of Dietary Fiber in Weight Loss?

5. Sleep Quality & Cognitive Function Disruptions
Skipping dinner and sleeping on an empty stomach can affect your sleep. You’ll spend your night tossing and turning and find it difficult to fall asleep. When your blood sugar levels are low, your body is unlikely to fall asleep. In addition, if you are chronically irregular in meals, you may feel foggy-headed because your brain depends on a fairly constant and steady supply of fuel to run properly. 

Also Read: Self-Care Tips For a Stress-Free Life

SMART MEAL STRATEGIES INSTEAD OF SKIPPING DINNER

Instead of ditching dinner altogether, try eating earlier and lighter. Have a modest meal with some good protein before 7 pm, this helps ward off those late-night munchies without weighing you down. You’ll sleep better, digest easier, and still stay on track with your health goals. Plus, you won’t mess with your metabolism like you would by skipping meals entirely. 

But, wait, what about breakfast? Wouldn’t it be easier to just skip that instead?

SKIP DINNER OR SKIP BREAKFAST - WHICH ONE WORKS BETTER FOR WEIGHT LOSS?

It’s needless to say, breakfast is the most important meal of the day, and it’s true. Here’s what is true about breakfast: First off, your morning meal gets your body burning calories for the day. If you miss breakfast, many people feel sluggish and find that their metabolism slows down, and reduced concentration. Then, when you miss breakfast, you are more likely to experience extreme hunger later on. For many, this means just grabbing whatever is most convenient or maybe over-eating at lunch. Finally, for people who are active or exercise, missing out on breakfast means missing the opportunity to get some essential nutrient supply in the morning, especially the morning protein. Skipping dinner increases late-night cravings, nutrient deficiency, reduced metabolism and muscle loss.

PRACTICAL TIPS FOR BALANCED WEIGHT LOSS

1.  Getting Your Protein Right

The importance of protein cannot be denied; it keeps you fuller for longer and helps fight off those cravings. Also, protein helps maintain your muscles while you’re losing weight. Try to include protein in your every meal– maybe a smoothie with Whey protein for breakfast, some grilled chicken at lunch, or a lentil soup for dinner. 

2.  Fill Up On Fiber

Think of fiber as your digestive system’s best friend. It not only keeps things moving but also helps you feel full and supports a healthy gut. Load up your plate with colourful veggies, throw some berries in your breakfast and swap white bread for whole grain options.

3.  Hydration is the key

Sometimes when you think you’re hungry, you’re just thirsty. Keep a water bottle handy throughout the day. Starting your day with warm lemon water helps kick-start your system. 

4.  Eat Mindfully & Control Portions

Put your phone away during meals – seriously, it makes a difference. Using smaller plates is an old trick that still works, and taking your time to enjoy your food helps you eat less naturally. 

5.  Move More, Sit Less

Although working out in the gym is important, don't forget about the movement which takes place every day. Use the stairs; park your car further away; take a walk after your meals, or do stretching while at work. These little changes can add up over time!

6.  Watch Your Sleep & Stress Levels

When you don’t sleep well or you are constantly stressed, it gets harder to lose weight. Insufficient sleep will increase your stress hormone levels cortisol, which can cause you to store fat around your abdomen. Find ways to relax and unwind. It might be a short meditation, controlled breathing, or trying to establish a consistent bedtime routine. 

7.  Make It Work For Your Life

The best weight loss plan is one you can stick with. Find healthy foods you enjoy eating. Remember, you don’t have to be perfect – small, consistent changes lead to lasting results. The dietary choices you make should fit your lifestyle otherwise there’s no point.

Also Read: Why Crash Dieting is Bad For You?

FINAL WORD: IS IT ALL RIGHT TO SKIP DINNER FOR WEIGHT LOSS?

Research now suggests that skipping dinner is more strongly correlated with weight gain. Skipping a meal does result in a decrease in energy intake for the day, but the summarized effect is a lower quality diet overall for the day. Some nutritionists advise against skipping meals as there may be undesirable changes to your metabolism and nutritional intake. They strongly encourage sitting down and having a small and more frequent meal during the day to ensure balance and also alleviate hunger. As we discussed above, a caloric deficit will occur from skipping dinner, thus aiding in some weight loss goals.

Just remember, weight loss occurs based on total caloric intake, nutrient composition and needs, and any metabolic adaptations your body may make. The metabolism has a way of compensating for missed meals, which may lead to a slowing down of your body fat loss over the long term.

In summary, focusing on a nutrient-dense food pattern and matching meal timing should lead to significantly more weight loss than could be achieved from meal skipping…

Skipping meals (whether dinner or breakfast) might shrink our plate, but real results come from fuelling your body right…

Also Read: Excellent Morning Habits To Start Your Day Off Right

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Reference: 
https://pmc.ncbi.nlm.nih.gov/articles/PMC7832851/
https://pubmed.ncbi.nlm.nih.gov/32398192/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9998115/