Expert Opinion: Time to Update What You Think You Know About Intermittent Fasting

Contrary to popular belief, skipping meals might backfire, potentially leading to weight gain, says a nutrition expert.

A nutrition specialist cautions that inadequate daily food intake can result in energy drops, diminished alertness, and long-term health consequences.

In a discussion with Express.co.uk, Ashleigh Tosh of Prepped Pots highlighted the misconception of meal-skipping as an effective weight loss technique, noting it often results in the exact opposite effect.

She emphasized: “Some people mistakenly use skipping meals as a means of losing weight, unaware that it often leads to the opposite outcome.

“Your body will go into starvation mode which means that when you do eat, your body is more likely to store those calories as fat and you’re also more likely to overeat later in the day as your hunger builds up.

“Many people find it difficult to prioritize mealtimes next to their busy lifestyles and end up skipping breakfast when rushing to work or forgetting to have lunch because their meetings ran long.

“Fuelling your body with nutritious food is very important, especially with a busy lifestyle, as it keeps you energized and productive, ultimately leading to more success at work.”

Tosh outlined seven negative impacts of skipping meals:

Reduced Metabolic Rate

Prolonged fasting prompts your body to enter a survival mode, instinctively conserving energy by reducing metabolic rate.

“This means that when you do eventually eat,” according to the expert, “your body is more likely to store the calories consumed as fat, rather than burning them for immediate use.”

Dips in Glucose Levels

Forgoing meals may lead to a decline in blood glucose, which Ashleigh points out can cause symptoms like weariness and light-headedness.

“This can result in fatigue and dizziness,” she explained.

“Additionally, when there’s a deficiency of glucose, your brain doesn’t operate efficiently, resulting in issues with concentration and an increased tendency to become irritable.”

Heightened Overeating Chances

Furthermore, Ashleigh said that not eating regularly can intensify hunger later on.

This heightened hunger can drive one towards excessive eating or choosing unhealthy, high-carbohydrate, and sugary foods.

“This can lead to weight gain and other health problems, like binge eating,” she said.

Nutritional Shortfalls

According to the expert, meal skipping deprives the body of essential nutrients necessary for optimal health.

Symptoms signaling a lack of vital nutrients include hair loss, bone pain, fatigue, irregular heartbeat, and oral health issues.

Neglecting meals could pave the way for grave health issues, including iron-deficiency anemia.

Hormonal Disruption

Not heeding the natural signals of hunger may lead to an imbalance in hunger-regulating hormones, hindering the body’s ability to recognize satiety, thus potentially leading to overconsumption of food.

“This makes it more difficult for you to tell when you’re full and you can end up overeating.”

Digestive Distress

Moreover, excessive delays between meals can trigger a stress reaction, aggravating the digestive tract, and resulting in symptoms such as diarrhea, abdominal pain, nausea, and constipation.

“This is due to a build-up of gastric acids in the stomach which happens when the stomach is left empty for too long.”

Mental Health Effects

The habit of regularly skipping meals, according to the expert, can profoundly affect one’s mental health.

But How?

She explained: “Because your body starts to produce more cortisol, which is also known as the stress hormone, you’re more likely to experience anxiety, mood swings and depression.”

This pattern of eating could also heighten the risk of developing eating disorders.

Tosh advised that eating a balanced diet with regular meals is crucial, especially for those leading active lifestyles, to maintain both physical and mental well-being.

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