As a nutritionist I get asked all the time the best way to loose weight and I have a number of suggestions which I will have in up and coming blog posts and youtube videos.
It may seem like an easy way out when you want to drop a few pounds,
but skipping meals is never a good idea. You may think that by avoiding lunch
and holding out until dinner will save you some calories but this theory
couldn’t be more wrong. Replacing food with juices is also considered skipping
meals no matter how amazing your juicer is or how organic your fruit and veg.
Juices are recognised by the body as liquid and not food and they are digested
rapidly by the body giving you very little or no sustenance.
The reality is that dealing with low energy and the feeling of hunger
is just minor compared to what is going on in the body when you skip
meals.
Promoting belly fat storage
You may think I'm joking when I say skipping meals can cause weight gain in your belly. I have seen first hand experience of this in my nutrition clinic not to mention the hundreds of articles I have read on the topic all proving this claim. Not only can skipping meals lead to stubborn weight gain to you middle it can also lead to insulin resistance (diabetes type 2). Other then looking unpleasant belly fat can cause huge issues for your health. Excess fat stored in the belly or trunk of your body is visceral fat and its found surrounding the organs Visceral fat is not to be mistaken with subcutaneous fat which is under the skin and used for protection and insulation (however can also contribute to a big belly). Visceral fat is associated closely with heart disease, certain cancers and diabetes type 2 as it blocks the action of insulin. Insulin signals to the liver to store the excess glucose away from the blood, but with all the fat surrounding the liver it stops responding. Glucose stays in the blood and can cause damage to other organs.
Promoting belly fat storage
You may think I'm joking when I say skipping meals can cause weight gain in your belly. I have seen first hand experience of this in my nutrition clinic not to mention the hundreds of articles I have read on the topic all proving this claim. Not only can skipping meals lead to stubborn weight gain to you middle it can also lead to insulin resistance (diabetes type 2). Other then looking unpleasant belly fat can cause huge issues for your health. Excess fat stored in the belly or trunk of your body is visceral fat and its found surrounding the organs Visceral fat is not to be mistaken with subcutaneous fat which is under the skin and used for protection and insulation (however can also contribute to a big belly). Visceral fat is associated closely with heart disease, certain cancers and diabetes type 2 as it blocks the action of insulin. Insulin signals to the liver to store the excess glucose away from the blood, but with all the fat surrounding the liver it stops responding. Glucose stays in the blood and can cause damage to other organs.
Altered Metabolism
There could be a few reasons you skipped a meal but if you are trying to lose weight skipping meals is the worst way to go about it. By skipping a meal you may actually be hindering weight loss as it directly effects your metabolism. When you eat, your metabolism breaks food down into smaller, usable nutrients, when a meal is missed your metabolism has nothing to do and doesn’t have to work. As a result your metabolism begins to slow down and the next time you do actually eat something, your metabolism is not able to work as quickly. When your metabolism slows down the food is stored as fat, and the damage can be done to your metabolism very quickly. In order to maintain a healthy weight (or even lose weight), it is essential that you eat regular small meals throughout the day. Recent research has found that five to seven small, regularly timed meals eaten over the course of a day works best when trying to maintain a healthy weight.
Blood Sugar Drops and Spikes
One of the most important reasons that skipping meals is unhealthy is due to the affect this has on your blood sugar. We all know that when you eat a meal, the body breaks up the food. Some of this food is stored as fat, while other parts of it enter your bloodstream as glucose, glucose is the fuel our bodies run on. Glucose works to provide you with energy throughout the day and if the correct foods are eaten it can provide a steady flow of energy (not an instant sugar hit). When you skip a meal, your blood sugar drops dramatically and your body goes into starvation mode (conserving energy). This not only can make you feel sluggish and tired, but it can disrupt the insulin in your body. If you regularly skip meals, you can be setting yourself up for the development of diabetes type 2 later in life.
One of the most important reasons that skipping meals is unhealthy is due to the affect this has on your blood sugar. We all know that when you eat a meal, the body breaks up the food. Some of this food is stored as fat, while other parts of it enter your bloodstream as glucose, glucose is the fuel our bodies run on. Glucose works to provide you with energy throughout the day and if the correct foods are eaten it can provide a steady flow of energy (not an instant sugar hit). When you skip a meal, your blood sugar drops dramatically and your body goes into starvation mode (conserving energy). This not only can make you feel sluggish and tired, but it can disrupt the insulin in your body. If you regularly skip meals, you can be setting yourself up for the development of diabetes type 2 later in life.
This goes without saying that skipping meals means you are more than
likely not receiving adequate nutrition. Eating a diet that is rich in fruits,
vegetables, whole grains, and lean meats ensures that your body functions
properly. Adequate nutrition also helps treat and prevent a number of serious
conditions such as cardiovascular disease, strokes, and some types of cancer.
You may believe that you can skip meals and still achieve optimal nutrition by
supplementing your diet with multivitamins. While multivitamins do have their benefits, they are by no means as effective as real food at
providing your body with nutrients and protecting you from certain diseases.
Posted in Nutrition