Most of us have grown up hearing that skipping meals, particularly dinner, can have a big effect on weight loss. My first experience trying to lose weight was eliminating dinner altogether. It seemed like a simple solution—less food equals fewer calories, which should, in theory, result in weight loss. But what I had no idea of was how this skipping dinner impact my energy level, mood, and even capability to make healthier food choices for the next day. It was a fleeting exercise that left me feeling heavier rather than leaner.

We've all been told that breakfast is the key to the day, but dinner is important as well. It's the final substantial meal before a lengthy period of fasting through the night, providing your body with the fuel it needs to get you through the night. But in today's busy world, dinner is the first meal to be cut because of busy lives, diet fads, or plain old fatigue.

Missing dinner is sometimes done on purpose, such as with intermittent fasting, where individuals eat within a time-restricted window that usually does not include evening meals. Others may miss dinner inadvertently because their lunch was so satisfying that they didn't need to eat again until bedtime. But does this habit actually assist with weight loss? The response is not quite as straightforward as it appears.

The theory behind skipping meals is simple: fewer meals mean fewer calories, resulting in weight loss. But the human body is different. When we skip meals, metabolism decreases and fat-storing enzymes rise as a survival mechanism. What this means is that when we eat again, the body might store fat instead of burning it, undoing the very intention of meal skipping.

Skipping meals is commonly described as abstinence from calorie consumption (solid or liquid) for longer than five hours between rising and going to bed. Short-term fasting is probably good for one's health, but chronic and unsystematic patterns of eating are likely to create metabolic aberrations, hunger, and unhealthful eating patterns.

Importance of Dinner in a Balanced Diet

Dinner is not an ordinary meal—it's a valuable time to feed your body vital nutrients. It's also the longest interval during a 24-hour span with no food. A study in the American College of Pediatricians emphasizes that evening meals enhance nutrition and decrease childhood obesity risk. In addition, dinner is the time when individuals tend to have their largest vegetable serving, adding to general health.

In the Scientific Report of the 2020 Dietary Guidelines Advisory Committee, adults have been shown to take in more calories for dinner than for any other meal. This means eliminating dinner altogether can cause a lack of nutrition, as opposed to successful weight loss. Even more important is timing of meals—eating late in the evening disrupts circadian rhythms and affects weight regulation and digestion.

Why Intermittent Fasting Doesn’t Work for Everyone?

Intermittent fasting (IF) has become popular as a means of weight loss, but it's not for all. The principle behind IF is that limiting food to certain time windows regulates the metabolism and minimizes total calorie intake. According to research, individuals who fast between meals or skip breakfast might not get adequate fiber, causing digestive and cardiovascular problems (Current Obesity Reports).

For others, IF may be a great means of managing calorie consumption, but for others, it will cause them to overeat outside of fasting periods, eliminating any benefits. If you catch yourself binge-eating after fasting, missing meals may not be an option for you in the long term.

What Happens to Your Body When You Skip Dinner?

Each time you eat—or skip eating—your body goes through physiological responses. A Current Opinion in Biotechnology review outlines why irregular meal patterns cause disruption of circadian rhythms and affect hunger regulation and metabolism. Long-term skipping of meals has also been associated with cardiovascular hazards. According to a study published in The Journal of the Academy of Nutrition and Dietetics, one-meal-per-day eating leads to increased mortality risk and meal omission during lunch or dinner time results in increased risk for heart disease.

Also, metabolism is very important in weight loss. Aerobic exercise may burn fat, but the most effective way to increase metabolism is strength training. Regularly skipping meals can lead to slowing down of metabolism, thus making weight loss more difficult in the long run.

Can Skipping Dinner Help You Lose Weight?

Skipping dinner may look like a quick way to lose weight. Studies indicate that meal skipping lowers the calorie intake for a day by an average of 252 to 350 calories (USDA Data). According to research in Nutrients, though, skipping dinner is the strongest predictor of weight gain, not loss. In addition, eating meal skips has been associated with a higher risk of developing eating disorders (Eating and Weight Disorders).

Breakfast is one of the most commonly skipped meals, but dinner gets the axe as well. If you're thinking about skipping a meal, try this: at the next meal, how do you feel? Do you end up making bad food choices, getting too hungry, or overeating the next day if you skip dinner? Then it's probably not a good idea for you.

For those who need to skip dinner because of a late lunch, shift work, or intermittent fasting, it is crucial to make sure the meals that you do consume are nutritionally balanced. Seeking the advice of a registered dietitian may assist in developing an eating plan that satisfies your dietary requirements.

Should You Skip Dinner?

Missing dinner occasionally won't harm your health, particularly if you'd eaten a heavy late lunch or snacks. But regular practice might end up doing more harm than good, such as slowing down your metabolism, making you hungrier, and even resulting in long-term weight gain.

If you’re looking to manage your weight, focus on portion control, balanced meals, and strength training instead of eliminating meals. The key to sustainable weight loss isn’t skipping dinner—it’s creating a healthy, consistent eating pattern that supports your body’s needs.

It started with a simple TikTok video, four large carrots shaved into ribbons, mixed with garlic, sesame oil, lime juice, coconut aminos, rice vinegar, and green onions. The resulting “crunchy and addictive” salad quickly racked up millions of views under the viral trend #EatYourRetinol. But is it just social media hype, or can what’s on your plate really show up on your face?

The trend encourages eating vitamin A-rich foods, like carrots, to support skin health from the inside out. “Skincare always starts within,” says Johanna Salazar, registered dietitian nutritionist and founder of Healing Nutrition, as noted by Martha Stewart. But experts urge a balanced view: while diet can support your skin, it’s not a magic replacement for topical care.

What’s in the Carrot Salad That’s Good for Your Skin?

The base of the salad, carrots, are packed with beta-carotene, a precursor to vitamin A, known for boosting skin cell turnover and promoting a radiant complexion. Pairing it with a fat, like sesame oil, helps your body absorb the fat-soluble vitamin. Lime juice adds vitamin C, key for collagen production, while garlic and green onion offer prebiotics that support gut health, which in turn impacts skin health.

Sesame seeds sprinkled on top bring in vitamin E and fiber, which contribute to skin hydration and a healthy glow.

“It’s a nice mix of ingredients that all play small but beneficial roles in skin support,” says Salazar.

Dermatologists Weigh In: Not a Cure-All

Lauren Kole, M.D., associate professor of dermatology at the University of Alabama at Birmingham, appreciates the effort to eat for skin health—but with a word of caution.

“Deficiencies in certain vitamins and minerals can negatively affect the hair, skin, and nails,” she says. “But eating an excess doesn’t necessarily make your skin better.”

Kole points out that while beta-carotene from carrots is helpful, it's not strong enough to replace prescription retinol or other topical treatments for conditions like acne or hyperpigmentation. “Diet is not a substitute for proper skin care,” she emphasizes.

Beyond Carrots: Other Skin-Loving Foods

Experts agree that eating for your skin isn’t just about one salad. A variety of fruits, vegetables, and healthy fats are essential. Salazar and Kole both recommend incorporating:

Dark-colored fruits like berries and red grapes, which are high in antioxidants that fight oxidative skin damage.

Leafy greens such as spinach, kale, and chard, which are rich in vitamin C and help with collagen production.

Vegetables like broccoli, mushrooms, and cauliflower, which support healthy pigmentation and skin repair.

Healthy fats including avocados, walnuts, flaxseeds, and omega-3-rich foods to reduce inflammation and maintain skin moisture.

According to Kole, diets like the Mediterranean diet—rich in plant-based foods and good fats, have shown potential skin benefits in clinical settings.

Don’t Ditch Your Skincare Just Yet

While the “Eat Your Retinol” movement has its heart in the right place, Salazar and Kole stress that no food trend should replace professional skincare or personalized advice.

Lizzy Davis, Ph.D., a dietitian and assistant professor at UAB, advises people to approach such trends with balance.

“Cooking carrots, for example, doesn’t reduce their skin-friendly fiber,” she notes. “It can actually make them easier to digest and still beneficial.”

Davis also warns against over-relying on TikTok or Instagram for skincare advice. “Talk to your doctor or a registered dietitian,” she says. “Social media is convenient, but it can’t give you a plan tailored to your needs.”

We already know that ultraprocessed foods are linked to obesity, heart disease, and diabetes. But now, a new study published in the medical journal Thorax suggests a concerning addition to that list, lung cancer.

According to researchers, people who consume the highest amounts of ultraprocessed foods may face a 41% higher risk of being diagnosed with lung cancer, compared to those who eat the least, even when accounting for smoking and other known risk factors.

What Are Ultraprocessed Foods?

Ultraprocessed foods are industrial formulations made largely or entirely from substances not typically used in home cooking.

According to the Food and Agriculture Organization of the United Nations, these include artificial colorings, preservatives, emulsifiers, and chemically altered fats, sugars, or salts.

Common examples? Think sodas, chips, packaged soups, processed meats like chicken nuggets and cold cuts, instant noodles, diet soft drinks, and even some ice creams.

These additives enhance taste, shelf-life, and appearance, but at what cost?

What Does The Study Reveal About Food Choices and Lung Cancer Risk

Researchers behind the Thorax study analyzed data from over 100,000 adults who participated in the U.S. National Health and Nutrition Examination Survey. Each person filled out a detailed dietary questionnaire, which researchers then compared with medical records to track lung cancer diagnoses over time.

On average, people reported eating nearly three servings of ultraprocessed food a day, most commonly lunch meats and soft drinks.

Despite adjusting for smoking habits, age, sex, and other lifestyle factors, the study found a clear association between higher ultraprocessed food intake and increased lung cancer risk, particularly among people who had never smoked.

“This strongly suggests that these foods may contribute to lung cancer risk in ways beyond just smoking,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and founder of the nonprofit True Health Initiative, as reported by CNN. Though not involved in the study, Katz called the findings “concerning and credible.”

Why Would Food Be Linked to Lung Cancer?

Experts believe multiple mechanisms could be behind the link.

“Industrial processing alters the food matrix,” the study authors explained, “which affects how nutrients are absorbed and may produce harmful contaminants.”

One such contaminant is acrolein. It is a toxic compound found not only in cigarette smoke, but also produced when cooking oils or fats are heated to high temperatures.

The U.S. Centers for Disease Control and Prevention (CDC) lists acrolein as a substance that can inflame and damage lung tissue.

Packaging may also be a problem. Plastics and synthetic materials used in food storage can leach chemicals, some of which are known or suspected carcinogens.

Add to that the fact that ultraprocessed foods are often low in omega-3 fatty acids, said Dr. Tom Brenna, professor of nutrition and chemistry at the University of Texas at Austin, as reported by CNN.

“Omega-3s spoil easily, so manufacturers tend to remove them to increase shelf life,” he explained. That’s unfortunate, because omega-3s help reduce inflammation, a key process in cancer development.

Smoking Isn’t the Only Risk Factor

Lung cancer remains one of the most commonly diagnosed cancers globally, with 2.4 million new cases in 2022, according to the World Health Organization. While smoking remains the leading risk factor, experts now believe diet and environmental exposures also play a role.

Dr. Fang Fang Zhang, a professor at Tufts University’s Friedman School of Nutrition Science and Policy, as reported by CNN, noted that while the study adjusted for smoking, the adjustment may not have been thorough enough. “Smoking needs to be measured more precisely, by cigarettes per day or years of exposure,” she said. Still, she found the link stronger in non-smokers, which makes the data all the more compelling.

What You Can Do: Eat More Whole Foods

The takeaway? While more research is needed to understand the exact biological mechanisms at play, the connection between ultraprocessed foods and cancer risk can no longer be ignored.

According to Dr. Katz, the solution lies in going back to basics. “Health and diet quality improve when people eat mostly whole, unprocessed foods,” he said, including vegetables, fruits, beans, whole grains, nuts, seeds, and other plant-based ingredients.

Dr. Zhang agrees. “Avoid foods with long ingredient lists full of unfamiliar chemicals,” she advised. “Focus on meals made from whole or minimally processed ingredients whenever possible.”

Fish oil is a star supplement loaded with omega-3 fatty acids like EPA and DHA. It offers a spectrum of vital benefits for women’s health. These extend beyond general well-being to support heart, brain and joint function, especially in areas of concern specific to women.

Fish oil, rich in omega-3s, addresses unique needs across all stages of a woman’s life. From adolescence through motherhood to menopause, fish oil supports cardiovascular, hormonal, mental and reproductive health.

A Boost for the Heart

Fish oil plays a major role in promoting heart health. According to Dr Mohit Bhatia, it helps lower triglyceride levels, a risk factor for cardiovascular disease, and improves blood flow, making it essential for proper cardiovascular function. He adds that it also slows the progression of cardiovascular disease.

Karan Khurana, a health expert at WishNew Wellness, concurs, saying that omega-3s in fish oil reduce triglycerides, lower blood pressure, and decrease arterial inflammation. This is particularly vital for post-menopausal women, who face a greater risk of heart disease. Regular consumption of fish oil, he says, can even lower the risk of heart attacks and strokes.

Hormones, Menstrual Cycles and PMS

Women facing bloating, mood swings or cramps may find some relief with fish oil. Dr Bhatia says that some evidence-based research suggests fish oil can help alleviate PMS and menstrual pain, thanks to its anti-inflammatory properties.

Khurana elaborates that omega-3s may regulate menstrual cycles and reduce cramps by lowering prostaglandin levels, which contribute to pain and inflammation. He adds that fish oil can ease common PMS symptoms such as bloating and breast tenderness.

Pregnancy, Postpartum and a Baby’s Brain

The benefits of fish oil carry into pregnancy too. Dr Bhatia points out the importance of DHA during this stage, saying it is vital for healthy foetal brain and eye development. It may also reduce the risk of preterm birth and help alleviate postpartum depression.

Khurana backs this up, pointing out that fish oil supplementation not only supports cognitive function in babies but also helps mothers manage postpartum depression. It plays a role in maintaining the mother’s brain health during and after pregnancy.

Bones, Joints and the Menopause Years

Post-menopause, bone health becomes a serious concern for many women. Dr Bhatia says that the anti-inflammatory properties of fish oil can contribute to bone health, potentially reducing the risk of osteoporosis.

Khurana adds that omega-3s enhance calcium absorption and support bone density. Fish oil, he explains, helps reduce inflammation linked to joint pain, promoting stronger bones and better mobility for older women.

Better Moods and Sharper Minds

Women are more likely than men to experience anxiety and depression, and fish oil might just help. Dr Bhatia explains that these fatty acids play a role in elevating mood and supporting brain function, potentially mitigating cognitive decline.

Khurana agrees, saying omega-3s support cognitive health and reduce the risk of dementia later in life. Fish oil, he says, may alleviate symptoms of depression and anxiety, contributing to overall mental well-being.

Your Skin Will Thank You Too

Dr Bhatia does not touch on it, but Khurana dives into skin benefits. He says that fish oil improves hydration, reduces wrinkles, and protects against UV damage. Its anti-inflammatory effects can ease conditions like eczema, making skin look and feel healthier.

Final Thoughts Before You Pop That Capsule

Dr Bhatia emphasises that while fish oil is a powerful supplement, it should complement a balanced diet and healthy lifestyle. He strongly recommends consulting a healthcare professional before starting, especially for those on medication or with existing conditions.

Khurana suggests aiming for 250–500 mg of combined EPA and DHA daily, either through fatty fish like salmon or through supplements. Fish oil, he concludes, is a holistic powerhouse that can help women thrive at every stage of life.