Skipping Meals for Weight Loss? Experts Warn It Disrupts Hormones & Fuels Cravings

In 2026, “skip meals, lose fat” is still a popular hack on Indian social media. But endocrinologists and nutritionists are calling it out: intermittent fasting done wrong (or extreme skipping) is causing hormone chaos, rebound weight gain, and constant hunger for many.

Recent studies from AIIMS Delhi and Fortis show skipping meals increases ghrelin (hunger hormone) by 30–50%, making people overeat later. Cortisol spikes too, leading to belly fat storage despite calorie deficit.

How Skipping Meals Backfires

• Ghrelin explosion → extreme hunger 4–6 hours later → binge on carbs/sweets
• Leptin drop → brain thinks you’re starving → slows metabolism to conserve energy
• Insulin swings → blood sugar crashes → irritability, fatigue, cravings
• Muscle loss → body burns protein instead of fat → lower BMR long-term
• Stress response → higher cortisol → more abdominal fat & poor sleep

Many report: “Lost 3 kg first month, gained 5 kg back in month two.”

Better Alternatives Recommended by Doctors

1. Eat balanced meals every 4–5 hours (protein + fiber + healthy fat)
2. Time-restricted eating (12–14 hour window) instead of full skips
3. Never skip breakfast if you have thyroid/PCOS/diabetes
4. Focus on nutrient density — veggies, dal, eggs, nuts over empty calories
5. Track hunger signals, not just calories
6. Get 7–8 hours sleep — sleep deprivation spikes ghrelin more than skipping food

Real Talk from Indian Nutritionists

Dr. Anjali Mukerjee (famous Mumbai nutritionist): “Skipping meals is the fastest way to crash metabolism. Eat regularly, eat smart — weight loss will follow.”

Dr. Rujuta Diwekar (celebrity dietician): “Hunger is not the enemy. Feed your body at regular times — it will stop craving junk.”

TrendPulse will keep debunking diet myths and sharing doctor-backed tips.

Tried skipping meals? What happened? Drop your experience below — let’s learn together!