Fewer meals do not automatically mean fewer kilos

No breakfast and/or lunch – but instead, a real binge in the evening. For many, this has long been a daily routine. Fewer meals, fewer calories – that sounds logical at first if you want to lose weight. But what exactly does this mean for your metabolism? Does it make it faster and better – or rather slower and worse?

Denise Bianchini is a certified health and nutrition expert specializing in men over 40. Her "10-Minute Method" promotes sustainable weight loss without the stress of dieting. She is part of our EXPERTS Circle . The content represents her personal perspective based on her individual expertise.

Metabolism encompasses all processes in the body that convert food into energy—for muscles, organs, and cells. An important factor here is the basal metabolic rate, the energy the body uses at rest to maintain all vital functions.

If you regularly skip meals, your body usually gets less energy than it needs. Sooner or later, this triggers an adaptation: your metabolism slows down to conserve energy. Your body temperature drops slightly, and with a prolonged deficit, your body also loses muscle mass, because muscles consume energy even at rest. Less muscle mass isn't just a visual issue; it automatically means a lower basal metabolic rate—that is, fewer calories burned .

This mechanism can be described as a kind of "saving mode." It protects the body from persistently low energy intake —but makes losing weight significantly more difficult. At the same time, hunger can increase because the hormone ghrelin is released in greater quantities. This can lead to cravings, especially in the evening, when people often eat more than they saved during the day.

Skipping meals increases the release of ghrelin in the body. Ghrelin is known as the "hunger hormone" and signals to the brain that you need more energy. Elevated ghrelin levels can trigger cravings, which lead you to eat more than you intended. Especially in the evening, the risk of catching up on the calories you saved during the day—and even exceeding them—increases.

When losing weight, it's a good idea to cover your nutrient needs with two to three balanced meals a day and, above all, avoid frequent snacking. This keeps your calorie intake more manageable and actively supports fat loss. With three nutrient-rich meals, you can easily achieve and maintain a healthy weight over the long term without putting a strain on your metabolism.

This article is from the EXPERTS Circle – a network of select experts with in-depth knowledge and many years of experience. The content is based on individual assessments and is aligned with the current state of science and practice.