Skipping Meals And Weight Gain

You have most likely heard the importance of breakfast.  Despite this many people will skip meals either in hopes of losing more weight or just because they aren't hungry or in a rush.  I know that there are many that follow intermittent fasting methods, where they go extended periods of time without eating.  There is evidence that those practices can work, but that is part of a planned nutrition program.

When I am referring to skipping meals it is not due to fasting, but due to other things that come up.  I found a few different studies that will hopefully help you make sure you stop skipping meals.  It is not just important what you are eating, but when you are eating it.

Check out this brand new study.  This was published in the International Journal of Obesity.  Researchers followed over 400 participants and divided them into two groups.  The first group was late eaters (consumed their largest meal after 3pm) and the second group was early eaters (consumed largest meal before 3pm.  They were put on a weight loss program and followed for 20 weeks.  At the end of the study they found that the late eater group lost weight slower and lost less weight.  They also found that the late eaters had lower insulin sensitivity which is a risk factor of diabetes.

After reading this study I decided to do a quick search in the American Journal of Clinical Nutrition archives to see if there were similar studies done.  Here are a few that I found:

The first study looked at skipping breakfast vs eating breakfast and the different effects it has.  They found that those who skipped breakfast ending up eating more calories throughout the day, increased total LDL levels, and impaired insulin sensitivity.

The next study followed 30,000 men in a cohort study starting in 1992.  There were 2000 cases of type 3 diabetes that were discovered through a follow up.  They found that men who skipped breakfast had a 21% increased chance of developing type 2 diabetes.  Also, there was a higher risk of diabetes with those who ate 1-2 times per day compared to 3 times per day.

So white some people might be able to get away with skipping meals as part as a planned fast, most people should include breakfast in their routine everyday.  It is also important to consume most of your calories earlier in the day.  Think of the day as a pyramid.  Breakfast will be the largest meal, lunch a bit smaller, and finally dinner will be the smallest meal of the day.

You Stay Healthy San Diego,

Mike Deibler MS, CSCS
San Diego Premier Training
My Workout Creator