Health hazards of skipping meals
MANY of us at some point have been so desperate to lose weight that we move beyond merely following a strict diet to even skipping meals in the hope that ingesting fewer calories will increase the speed of weight loss.
But nutritionist Chloé-Faith Perez says that while this may seem ideal, this formula for weight loss, though harmless when done occasionally, could have a significant impact on your health.
“Skipping meals actually has a lot of negative effects. All bodily operations are fuelled by what we eat. In fact, the body’s main source of energy is glucose; skipping meals robs the body of this and could result in every organ in the body being impacted,” she said.
She pointed out that a drop in the level of glucose in the body will lead to decreased energy levels as well as decreased intellectual functioning – such as concentration, focus and memory. In addition, a very low glucose level could also affect the mood, leading to increased irritability.
She notes that brain-related functions, including those listed above, are often more severely affected because the brain is completely dependent on glucose.
“The brain uses only glucose as its energy source. When there is none available, the body has to undergo processes which break down fats and proteins to convert them to glucose. This puts extra strain on the body, which starts relying on the muscles as a source of body fuel, especially since the body does not know when next it will get a supply of calories,” Perez explained.
Another downside to skipping meals, according to Perez, is that when the body goes without food for an extended period, it goes into what is called starvation mode.
“This is where the body will basically hoard the next meal, storing as much energy as possible in case the body has to undergo starvation again. This actually decreases or slows the metabolic rate and allows weight loss.”
This, she explained, is counterproductive to dieting.
In addition, when the body goes into starvation mode or when you skip meals for long periods, research shows that you will feel hungrier and will overeat at the next meal. This behaviour, Perez reasoned, can lead to repetitive starving and binging which can lead to eating disorders.
“When you skip meals you also run the risk of not consuming enough nutrients, which affects overall health. Prolonged skipping of meals may also lead to the development of conditions such as ulcers, increased flatulence, gastric reflux and stomach pains,” Perez shared.
These complications are caused by an increase in the secretion of gastric acid in the stomach, which happens whenever the stomach remains empty for extended periods. This acid, in turn, affects the lining of the stomach, leading to acidity which results in the complications noted above.
To avoid having to deal with these negative consequences of skipping meals, Perez advised that it is best to have small meals frequently throughout the day. She said that snacking is also fine as long as it’s healthy, and it is important that you listen to your body.
“Eat when you are hungry and stop when you feel satisfied. Pay attention to your portions and make healthy choices. You can also increase the time spent exercising; explore ways to achieve some amount of exercise, even at work. Walk when you can, jog, and incorporate any other exercise that you can to complement your diet,” Perez instructed.
