We don’t always realise how deeply certain beliefs embed themselves in our daily habits. One that still lingers for so many of us—especially those trying to “be healthy” or manage our weight—is this:

“If I eat three full meals a day, I’ll gain weight.”

So we do the thing we think is smart:
Eat a light breakfast, a salad for lunch, or maybe skip it altogether.
Power through the afternoon.
Then snack our way through the evening.

You might not even realise you’re doing it.
But here’s what that pattern actually does to your body:

1. It destabilises your blood sugar

When you don’t fuel your body regularly with balanced meals, your blood sugar starts to dip and spike in a way that leaves you feeling jittery, irritable, foggy—or all three. Your body starts sending urgent signals that it needs quick energy. Fast.

Research backs this up:
A 2013 study published in The American Journal of Clinical Nutrition found that irregular eating patterns significantly impair insulin sensitivity and increase glucose variability — both of which are linked to higher hunger and increased cravings for high-energy foods.¹

2. You crave energy-dense, sugary, or salty foods

That’s when the cravings hit. You’re not craving broccoli. You’re reaching for chips, chocolate, caffeine—anything that gives you fast energy. That’s not a lack of willpower. That’s biology doing its job to keep you alive and functional.

3. You end up eating more, not less

Ironically, the pattern of eating less during the day often leads to eating more later. You snack, graze, and try to outsmart your hunger, but it’s still there. It’s why so many people feel “good all day” then feel “out of control” at night.

Sound familiar?

Here’s the shift:

It’s not about eating less—it’s about eating right.

Three balanced meals a day (with real protein, fat, fiber, and carbs) might feel scary if you’ve equated fullness with weight gain. But those meals are exactly what stabilize your system so you’re not constantly battling cravings and blood sugar rollercoasters.

Eating enough—consistently—is one of the most underrated forms of self-regulation and energy management.

If you’re trying to feel:

• More stable throughout the day
• Less reactive to food
• In control without obsessing

…then consider this your gentle reminder:
Under eating isn’t the solution. It’s part of the problem.

Are you working on unlearning this too? I’d love to hear how it’s going. Drop a reply or share with someone who’s stuck in this loop.

Reference

1. Farshchi HR, Taylor MA, Macdonald IA. Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women. Am J Clin Nutr. 2005;81(2):388–396. https://doi.org/10.1093/ajcn/81.2.388