Introduction

People skip meals for many reasons. When we talk about skipping meals, the ones I hear about most are breakfast and lunch. Skipping meals may be done intentionally or unintentionally. That is where intermittent fasting comes in. On the other hand I know that some people don’t feel hungry in the morning or the thought of eating makes them feel queasy or unwell. I also know of others who can work all day and not think about food or notice any signs of hunger. Me on the other hand, if I haven’t eaten at the “right” time for me, then you had better watch out!

In this post I am not going to tell you what to do. I will give you the pros and cons of skipping meals and you can make up your own mind as to whether it is helping you or not.

Some of the Pros of Skipping Meals

May help with weight loss.
- The idea that skipping meals can help with weight loss depends on quite a few factors but generally speaking the less calories consumed the more likely you will lose weight.
- Evidence: Researchers have found that the total kilojoule (calorie) intake of people who skip meals each day is less. This even accounts for larger serves at the meals that are eaten (1).
May help people with diabetes to regulate blood glucose (BG) or blood sugar control.
- Studies are showing potential benefits in intermittent fasting, but there are also risks such as dangerously low BG levels. Skipping meals is typically not recommended in people with diabetes unless they are under a doctor’s supervision.
- Evidence: Research has shown some benefits in regulating blood glucose levels with impacts on HbA1c levels (2) when undertaking intermittent fasting.
May reduce the risk of whole body inflammation.
- There also may be some benefit in reducing whole body inflammation which is also linked to other negative medical outcomes such as metabolic disease (a term that encompasses high blood pressure, high blood sugar levels, abnormal cholesterol and triglyceride levels as well as excess fat around the abdomen).
- Evidence: Intermittent fasting appears to reduce chronic inflammation (2,8).
May reduce the risk of CVD.
- There may be some benefit in skipping meals to reduce the risk of cardiovascular disease (CVD) which is also related to a reduction in inflammation. This has flow on effects for lowering insulin levels and the reducing fluid retention, which are both risk factors in CVD.
- Evidence: May improve lipid and fluid retention risk factors for CVD (2).
Can save time and planning.
- By skipping a meal there is no need to spend time in preparation and planning which may have benefits for reduction of stress levels.

Cons of Skipping Meals

Can lead to increased hunger and overeating
- Skipping meals often causes hunger to spike, increasing the likelihood of overeating during subsequent meals.
- Eating more food than the body can process at one time leads to excess nutrients being stored as fat (3).
- Most of us would have experienced what happens when we skip a meal and the next meal is a scrabble for what to eat. We don’t tend to think about the health aspects of what to eat when we are very hungry. We just want to eat whatever is easy and convenient. This leads to eating more food and choosing food that is less healthy.
- Evidence: Studies report that breakfast skippers tend to consume higher-calorie meals later in the day (1).
Can impact nutrient intake and mood (1,4)
- Skipping meals, especially breakfast, can result in lower intake of essential nutrients like fibre, calcium, and vitamins, which are crucial for energy and mood stability.
- Large meals may also lead to fat storage due to the limitations of the body to make use of the extra food immediately, thus it is stored for later use.
- Evidence: Some studies show skipping breakfast often correlates with poor diet quality and mood disruptions (4). One study that looked at health risks including mental health risks, associated skipping breakfast in university students from 28 countries, with : “inadequate fruit and vegetable intake, frequent soft drink intake, not avoiding fat and cholesterol, current binge drinking, current tobacco use, gambling, not always wearing a seatbelt, inadequate physical activity, inadequate tooth brushing, not seeing a dentist in the past year and having been in a physical fight. In addition, infrequent and/or frequent breakfast skipping was associated with depression, lower happiness, post-traumatic stress disorder, loneliness, short sleep, long sleep, sleep problem(s), restless sleep, sleep problem due to traumatic event, and poor academic performance.”(4).
May impact thinking ability and emotional function (9,10)
- Skipping breakfast in particular has been well studied to see if there are any links to academic engagement and performance. In addition to this, studies are now also showing that skipping breakfast is often associated with “feelings of sadness and hopelessness”(10).
- Evidence: A study done on South Australian students showed an association between skipping breakfast and “lower cognitive and emotional engagement” (9). While a US study on adolescent students showed an association between skipping breakfast and feelings of sadness and hopelessness. On the other side, students that normally had breakfast had “higher school connectedness…” and “earning mostly A’s and B’s” (10).
Potential for weight gain
- It seems counterintuitive, but skipping meals and fasting regularly may slow down metabolism as the body goes into survival mode to conserve energy rather than using it. When we eat we are actually stimulating our metabolism because the body has to do work to digest. If we eat food that is quick to digest, the body doesn’t have to work as hard as it does with slow to digest food. Quickly digested foods are often nutrient poor or have been processed for us. Slowly digested foods are often higher in fibre, protein or fats that have not been processed for us. I also question the benefits of a smoothie for this reason. They would have plenty of vitamins and minerals in them and protein if it is added, but the blender has already chopped it all up for us leaving our body with little to do but absorb those nutrients. This still may be a good option for some people, but not everyone.
- Evidence: Long-term observational data suggest a connection between inconsistent eating patterns and increased body mass index (BMI) (5).
May have an effect on gut health
- Irregular eating patterns can disturb gut microbiota, which rely on a consistent food source for balance. That isn’t to say that skipping a meal regularly will have a negative impact on gut health, but that inconsistency in meal times and quality of the food eaten will impact the gut microbiome.
- Evidence: Research emphasises the importance of meal timing for maintaining gut health. (6)
Increases cardiovascular risk (7)
- Skipping meals, particularly breakfast, is associated with higher risks of hypertension, heart disease, and elevated cholesterol levels. There is also some evidence to say that skipping breakfast might affect your quality of sleep. There are multiple potential reasons for these results including the quality of food eaten later in the day if breakfast is skipped. This finding is opposite to the benefits mentioned on heart health earlier. The earlier mentioned studies were specifically around Intermittent fasting, while this finding is more about skipping breakfast when not associated with a dietary intervention.
- Evidence: A systematic review suggests that there is an increased risk of CVD when breakfast is not eaten (7).

Conclusion

To sum all this up, there may not be a right answer for the general population on skipping meals. It would absolutely depend on what you are trying to achieve and how skipping meals affects you. In some cases intermittent fasting might be a good solution depending on your health concerns. While for others it may backfire. I would suggest that each person look at the evidence and your lifestyle and decide what will work best for you and your family. You may also need to ask a health professional or dietitian for advice.

One of my biggest concerns with skipping meals is the difficulty in achieving a balanced diet. It is already challenging to eat enough from all the food groups without skipping meals. So unless you are being very deliberate about your food intake over the rest of the day, you may be missing some essential nutrients that your body needs for health and mental wellbeing.

Children and Teens: If your child or teen is considering intermittent fasting, I would suggest that they be advised by a medical professional before choosing this option. Generally speaking, children and teens should aim to eat a healthy breakfast each day to help with concentration, mental wellbeing and connectedness.

If you need to discuss your family or personal nutrition needs, feel free to book an appointment.

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