What Skipping Meals Really Does to Your Body, According to Research

Many of us have skipped a meal at one point or another—maybe to save time, cut calories, or simply because we weren’t hungry. But how does this habit actually impact our health and eating patterns?

A 2023 study published in Nutrients explored exactly that. Researchers monitored healthy adults across different meal patterns—eating all meals, skipping breakfast, skipping lunch, and skipping both—to see how it affected what they ate later in the day.

Here’s what they found:

1. Skipping Meals Doesn’t Always Lead to Fewer Calories

Participants who skipped breakfast or lunch often ate more at their next meal—and sometimes throughout the rest of the day. On average, the calories they “saved” by skipping were at least partially made up later, especially after missing lunch.

This doesn’t mean you’ll always overeat after skipping a meal—but it shows how your body naturally tries to balance out what it’s missing.

2. It Can Change What You Eat, Too

It wasn’t just how much people ate—it was what they reached for. The meals that followed a skipped one tended to be lower in fiber and important nutrients and higher in sugar or saturated fat.

This could be due to hunger-driven decisions or just trying to eat something quick and satisfying in the moment.

3. Skipping Lunch May Have a Bigger Impact Than Breakfast

Interestingly, skipping lunch led to the most noticeable rebound in calorie intake. It also caused the steepest drop in overall diet quality—suggesting that lunch plays a key role in maintaining balanced nutrition throughout the day.

4. Even Skipping Both Meals Didn’t Work Like You’d Think

When both breakfast and lunch were skipped, people still ended up eating over 60% of their usual intake later—often in less nutrient-dense forms. That meant less fiber, fewer vitamins, and a higher intake of processed or convenience foods.

The Takeaway

This study suggests that skipping meals doesn’t always have the effects people expect. While it might seem like a way to reduce calories, it often leads to increased hunger later in the day—and changes in the types of foods people reach for.

Being aware of how skipping meals may affect your appetite, energy, and nutrition can help you make more informed choices. For many, spacing out satisfying, balanced meals throughout the day may support steadier energy levels, better nutrient intake, and fewer cravings.

Related from Clean Plates:

• 29 Healthy Snacks for Weight Loss That Actually Keep You Full

• 7 Healthy Fat Foods To Keep You Satisfied

• I Lost 25 Pounds With This Kitchen Tool 

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