NEW YORK, February 29, 2025
Is “only Eat When Hungry” the Wellness Trend You Should Skip?
Table of Contents
Nutritionists are raising concerns about a popular diet rule that encourages skipping meals unless you feel genuine hunger.
- A strict “eat only when hungry” approach can lead to under-eating and subsequent overeating later.
- Our internal hunger and fullness cues aren’t always reliable,influenced by factors like mood,anxiety,and medication.
- Regular meal schedules, even with snacks, are generally safer and more sustainable than waiting for hunger.
In 2025, wellness challenges are dominating social media, and one rule has gained notable traction: eat only when you’re truly hungry, even if that means skipping a meal.Presented as a way to reconnect with your body’s natural signals,this habit resonates with those interested in intermittent fasting and intuitive eating. Though, nutritionists warn that this approach can be counterproductive, leading to unknowingly eating too little.
Fata points out that this strategy frequently leads to insufficient food intake throughout the day, culminating in a large evening meal consumed quickly. The body then attempts to recover what it lacked, possibly causing fatigue and digestive issues. She emphasizes, “Your body has nutritional needs, whether you feel a hunger signal or not.”
The Downside of Skipping Meals
Alexandra Murcier, a dietician-nutritionist, echoes this sentiment. According to her, intentionally skipping meals to “compensate” for overindulgence or a lack of appetite often perpetuates a cycle of food restriction and overeating. “When we skip a meal, we tend to be very hungry and eat a large plate again and it’s a vicious circle. Ultimately, it is not effective in the long term, especially in a logic of weight loss,” she explains. She adds that “when our body is deprived, it tends to store more in readiness for future deprivation.Skipping a meal is therefore a bad habit to forget.”
A More Sustainable Routine
American nutritionist Lena Bakovic, in a previous article, highlights the importance of lunch. She recommends eating around four to five hours after breakfast – for example,between 12 p.m. and 1 p.m. if breakfast was around 8 a.m. – to maintain energy levels and prevent afternoon cravings.
Bakovic believes that consistent meal times, aligned with sleep patterns, help stabilize hunger and fullness.Structured meals, potentially including a snack, are generally a safer and more reliable approach than strictly adhering to the “eat only when hungry” rule.
