Figuring out what to eat for lunch can be difficult. Breakfast and dinner often include go-to meals, while lunch often gets left behind. Perhaps you’ve thought that skipping lunch will help you with weight loss, because you’re eating less food overall. However, skimping on lunch might actually be harming your weight loss efforts.
Skipping lunch leads to cravings
During busy workdays, lunch can sometimes become an afterthought. People often throw together something quick and easy, or might even skip lunch altogether. This can lead to grazing and snacking on non-nutritious foods throughout the day, and arriving at dinnertime extra hungry. This all too common busy schedule can hinder weight loss progress or plans.
Lunches to avoid
One of the worst lunches you can have for weight loss is therefore one that is too low in nutrients and calories.
In addition to a very low-calorie diet, having a lunch that is high in refined carbohydrates but low in protein, healthy fats, and fiber may be tasty in the moment, but it will not keep people satisfied or full for long. When refined carbohydrates are eaten on their own, it can result in a blood sugar spike followed by a crash, resulting in cravings. This can drive people to snack in the afternoon and evening, with snacks typically being less nutritious than full meals. Plus, the cravings from the blood sugar crash can result in choosing a less balanced meal for dinner as well.
If lunch is too low in nutrients and calories, this can also lead to more snacking throughout the day on non-nutritious and “junky” snacks and constant preoccupation with food. It is best to choose a lunch that contains a balance of protein, fiber, and healthy fats, to ensure lasting energy throughout the day and optimal satisfaction.
