Why skipping meals to “save time” can be costly

In today's fast-paced world, it is increasingly common to hear phrases such as “I didn't have time to eat” or “I'm going to skip lunch to get some work done”. It may seem like an efficient strategy to gain a few extra hours, but science shows that this choice can compromise not only metabolic health, but also productivity, mental well-being, and even cardiovascular risk. (1,2,3,4,5) 

We live in an age where being busy is synonymous with success. Skipping meals may seem like a small sacrifice compared to the time gained, but the side effects can affect precisely what you are trying to optimise: work performance and mental clarity. 

When you skip breakfast or other meals, your body goes into a kind of ‘metabolic alert’ mode. The lack of nutrients can lead to glycaemic fluctuations (blood sugar levels), increased cortisol (stress hormone) and other compensatory reactions that impair energy and cognitive function. (2,4). 

Metabolic impact 

Metabolic syndrome is a set of cardiovascular risk factors such as abdominal obesity, hypertension, dyslipidaemia, and hyperglycaemia. An analysis of existing studies on the subject revealed that those who skip breakfast are at greater risk of developing metabolic syndrome. When we look at each individual factor of the syndrome, the results indicate that there is also a higher probability of having extra abdominal fat, high blood pressure, high cholesterol or triglyceride (fat) levels, and high blood glucose. (2,5) 

Compromised nutritional quality 

Studies show that people who skip meals, especially breakfast, tend to have a less balanced intake throughout the day, consuming more fats and fewer essential micronutrients such as calcium and vitamins. This nutritional imbalance exacerbates metabolic risks and can, in the medium to long term, compromise cardiovascular health. (2,5) 

The mental cost: mood, stress, and productivity 

An analysis of 14 studies involving nearly 400,000 people found a significant association between skipping breakfast and a higher likelihood of depression, stress, and psychological distress. (3) 

In adolescents, a link was also observed between skipping breakfast and anxiety, suggesting that this habit may particularly affect young people. (3) 

In addition, people with depression who also skipped breakfast had an even higher risk of developing metabolic syndrome over time, with a 118% higher risk compared to those who ate in the morning. This suggests that skipping meals may amplify mental and metabolic vulnerabilities together. (2,4) 

It may seem that skipping meals saves time in the short term, but the hidden costs, both physical and mental, tend to undermine efficiency in the medium and long term.  

Without adequate nutritional intake, it is common to feel fatigue or difficulty concentrating, which can lead to reduced clarity of thought and increased impulsivity. High cortisol levels and hormonal imbalance compromise emotional balance and lead to abdominal fat gain. Hypertension and hyperglycaemia are slow but significant consequences that can compromise not only productivity and longevity. (2,4,5) 

Who skips meals and why? 

Recent studies show that skipping meals remains a very common behaviour, especially among young adults and university students, with lack of time being the most frequently cited reason. (6,7) 

The prevalence of skipping meals varies widely, between 2 and 61 per cent, depending on the population and the meal considered, with breakfast being the most frequently omitted meal, followed by lunch and dinner. (6) 

Individual factors such as poor sleep, increased screen time, and unhealthy eating habits increase the likelihood of skipping breakfast. Living alone, high alcohol consumption, and smoking are other associated factors. (7) 

In addition, there is also variation according to gender: men tend to skip breakfast more, while women skip lunch or dinner more. (6) 

These data reinforce that skipping meals is not just a matter of ‘not wanting to eat,’ but a multifactorial phenomenon linked to lifestyle, social environment, and daily routines. 

Healthier alternatives to save time: