Does sleeping on an empty stomach help you lose weight? Learn about the 7 effects of skipping dinner, from hormonal changes to muscle loss.
Skipping dinner may seem like an easy way to cut calories and, at first glance, a simple weight-loss strategy. However, your body is a complex machine that requires constant energy to function properly, even while you sleep.
Therefore, skipping meals at night can trigger a series of metabolic and hormonal reactions that affect your short- and long-term well-being. Below, we’ll explore the seven most notable effects of this practice, based on scientific evidence, so you can make an informed decision about your health.
Hormonal imbalance
When you skip dinner, your blood sugar level drops, forcing your body to release hormones like cortisol to keep your blood sugar in a healthy range. Cortisol is known as the stress hormone. Chronically elevated levels can disrupt sleep, increase anxiety, and lead to weight gain, especially around your abdomen. This constant hormonal imbalance interferes with your metabolism and mood.
Loss of muscle mass
Your body needs protein to repair and build tissue, and this process primarily occurs while you sleep. If you go to bed on an empty stomach, your body can enter a state of catabolism, meaning it starts using muscle as an energy source. This process not only reduces your muscle mass, which is detrimental to your health and metabolism, but also weakens your ability to burn fat.
Lack of energy and fatigue
The foods you eat during the day, especially dinner, are a source of energy that is stored for use at night. If you skip dinner, you’re likely to wake up feeling lethargic and tired. This is because your brain needs glucose to function properly, and if levels are too low, your body can’t replenish the energy it needs for the next day.
Bad mood and irritability
Hunger not only affects your body, but also your mood. The feeling of hunger, scientifically known as “hangry” (a combination of hungry and angry), is real. A lack of glucose in the brain can lead to mood swings, irritability, lack of concentration, and even anxiety.
It affects your quality of sleep
An empty stomach can cause you to wake up in the middle of the night. Even if hunger doesn’t seem to bother you, low blood sugar levels can disrupt your deep sleep. Constant waking means you don’t get the recommended amount of rest, affecting your physical and mental recovery.
Increases your hunger the next day
Skipping a meal, especially dinner, can leave you ravenously hungry the next day. This makes you more likely to overeat or choose high-calorie, low-nutrient foods, such as sweets, refined carbohydrates, or fast food, to compensate for the lack of energy. In the long run, this can lead to unhealthy weight gain.
Metabolic risks
Skipping dinner regularly can disrupt your metabolism. Studies indicate that this practice increases insulin resistance, a risk factor for developing type 2 diabetes. Furthermore, when the body is constantly fasting for long periods of time, it can accumulate more visceral fat, which is linked to cardiovascular disease and other chronic health problems.