Skipping Meals: The Greatest Mistake in the War against Weight

If you asked me, “What is the worst thing we can do in the weight loss battle?” my answer would be:
“To think we can lose weight by skipping meals.”

I have met many clients who say they are eating less yet still gaining weight. When I ask what they mean by “eating less,” they explain that they skip breakfast and eat only two meals a day instead of three—yet they cannot understand why their weight continues to rise.

Common Meal-Skipping Patterns

There are several variations of this habit:

• Some eat only breakfast and dinner, avoiding lunch by having just juice or a fruit bowl.

• Others skip both breakfast and lunch, consuming only coffee, tea, milk, and fruit throughout the day before eating dinner.

• A few eat breakfast and lunch normally but restrict dinner to soup, salad, or boiled vegetables.

While these patterns may seem like effective calorie-cutting strategies, they often backfire.

Why Skipping Breakfast Leads to Weight Gain

Those who skip breakfast frequently see their weight increase rather than decrease. The gain may be gradual, but it can eventually cross 80 kg or even 100 kg.

Why does this happen?

Because they still eat normal portions at lunch—and often at dinner too. They assume they are doing well since they are eating “only two meals.”

However, the real danger period lies between 4:00 p.m. and 7:00 p.m.

During this time, intense cravings set in. People tend to reach for:

• Sweets: chocolates, pastries, Indian desserts

• Fried snacks: mixture, murukku, chips

• Street foods: chaat

• Refined carbs: noodles and similar foods

Even those who resist evening snacks may indulge in desserts after lunch and dinner.

These foods are far more calorie-dense than typical breakfast options like idlis, eggs and bread, or cereal with milk. Moreover, they are consumed later in the day when the body is less active.

As a result, the body stores these excess calories as fat instead of burning them—leading to weight gain.

The Effect of Skipping Lunch

Skipping lunch produces similar outcomes.

By 5:00 or 6:00 p.m., hunger peaks, increasing the likelihood of consuming fried snacks or chaat. Those who avoid snacking often overeat at dinner or crave sweets afterward.

Again, these extra calories—especially late in the day—are stored as fat.

Skipping Dinner: The Misleading Early Weight Loss

Those who skip dinner—or replace it with soup, milk, or fruit—often experience quick weight loss in the first 15–20 days.

Similarly, people who consume only juices, milk, or fruit all day and eat one meal at night may initially lose weight. This early drop can feel exciting—but it is temporary.

After a few weeks, weight loss stalls.

Why?

Because the Basal Metabolic Rate (BMR)—the rate at which your body burns calories to sustain vital functions—slows down in response to low calorie intake. The body adapts to “starvation mode.”

Soon after this plateau, weight begins to rise again because the body’s calorie-burning capacity has reduced.

The Right Way to Diet

Therefore, it is extremely important to diet the right way.

Healthy weight loss requires:

• Three balanced meals a day

• Each meal containing carbohydrates and protein

• Consistent meal timings

• Avoidance of fried foods

• Elimination of sweets, snacks, starters, and desserts

When followed strictly, this approach can help achieve a weight loss of 8–10 kg in 3–4 months—in a sustainable and healthy manner.