Dietitian/Nutritionist, Mumbai
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25 years experience
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Which meal do you need to skip to reduce calorie intake?
1 of 5
There are people who attempt to skip a meal in order to lose weight and reduce caloric intake. Many of them skip either breakfast, or lunch, or dinner to shed a few pounds.
However, what happens in reality is that they end up eating later. This happens because they did not satiate their hunger earlier in the day, either breakfast or lunch. This trigger overeating.
However, this is not the only problem. If you skip a major meal or breakfast, it may also slow down your metabolism. The body burns calories while digesting food. If you skip a meal, the metabolism of your body may become slow. This may hamper digestion and give rise to acidity, obesity etc.
Skipping meals can help cut calories.
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Skipping meals may not help in cutting calories. Studies regarding skipping meals have revealed that people who skip meals are likely to munch on greater amounts of snacks between meals, compared to adolescents not skipping meals. Snacks are a harbinger of obesity, calories, and slow metabolism. The result, therefore, is clear: more calories and slow digestion resulting in obesity.
What is the way out, if skipping meals is not the answer?
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Indeed, you need to eat regular meals even if you are trying to lose weight. However, you need to have foods which are low in calories. This will add less calories to your body, but will make you feel full. You also need to avoid eating when you are not hungry. Eat only when you are hungry.
Skipping meals does not help your body tune to hunger pangs.
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You need to tune your body to hunger pangs. This can help your body to control appetite since the stomach will adapt to your style of eating. One needs to listen to his body s cues for fullness and hunger. You need to eat when you feel hungry and stop when you feel full. This can help when one consumes an appropriate amount of calories. If you skip meals, it takes the enjoyment out of eating and adversely affects metabolism.
Which foods can one have in meals and also between meals to feel full and yet not add many calories?
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Low carbohydrate fruits and vegetables like cucumber, orange, watermelon, blueberries, etc. make us full, but don t add much calories. Beans and pulses, on the other hand, can satisfy your cravings for processed snacks. If you need to have snacks, you can have snacks low in sugar, fat, and salt since they will not add much to your calories and fat.
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