What's the healthiest meal to skip?

Should You Skip a Meal to Lose Weight?

When it comes to weight loss, many people wonder if skipping a meal can help. While no one should treat meal-skipping as a long-term strategy, research suggests that if you're going to skip one, dinner might be the least disruptive choice.

A USDA study found that skipping dinner saves about 350 calories on average—more than skipping breakfast or lunch. That’s because, for many, dinner tends to be the heaviest and most calorie-dense meal of the day. Cutting it out, even occasionally, can create a noticeable calorie deficit over time.

But here’s the catch: not all meals are created equal. Skipping breakfast, often rich in fiber, protein, and nutrients, can leave you overly hungry by lunch and lead to poor food choices later. Lunch, too, plays a role in sustaining energy through the afternoon. Dinner, on the other hand, is often followed by inactivity—especially if it's close to bedtime—making its metabolic impact more pronounced when overeaten.

That said, skipping dinner isn’t a free pass to lose weight effortlessly. The quality of what you eat throughout the rest of the day still matters. People who skip meals may end up compensating with larger portions or snacking on processed foods the next day, which can backfire.

Ultimately, consistency and balance win over shortcuts. But if you're occasionally pressed for time or simply not hungry in the evening, skipping dinner may be the least harmful option for maintaining calorie control without sacrificing nutrition. Just don’t make it a habit—your body thrives on routine, not gaps.