What if I skip lunch every day

Today's people are constantly under Success and time pressureso that eating out of stress, just before going to bed, in the late evening hours or even at night and without proper appetite, which disrupts the metabolism and affects physical and mental performance. The consequences are malaise, bloating and digestive problems [1]. Many people are forced by a time-consuming working day to Eating meals irregularly and as quickly as possible or skipping them altogether. Often the hunger comes in between meals because there is no time to have breakfast at home. Meals are then consumed while at work or on the go in the form of fast food, bratwurst, biscuits and chocolate bars. These foods are often given priority because they take hardly any time to eat and because of their high fat and sugar content and yoursAdditives are very tasty. However, they include hardly any essential nutrients and vital substances and cause high serum glucose levels, i.e. fluctuations in blood sugar levels in our body [1]. The food is only a minor matter. There is not much thought about when what and how much is eaten, since the majority of people do not focus on the actual food, but on work or other things.

If meals are frequently eaten irregularly under stress and time pressure, gastrointestinal problems and constipation can occur (Constipation), Diarrhea (Diarrhea), Meteorism (Flatulence) and heartburn come on [1]. These symptoms are also due to poor, hasty chewing and swallowing favored because the food is poorly prepared for processing and digestion in the stomach and intestines and large amounts of air are swallowed with it.
It is also due to its quick consumption It is difficult to regulate the amount of food consumed because the cravings caused by skipped meals mean that large amounts are consumed at once and the feeling of fullness sets in lateor is only noticed late. The body's signals are no longer perceived and the danger of Obesity increases [1].

The digestive system can only work optimally if you take a lot of time to eat and eat regularly and in a relaxed atmosphere, because meal times should be consciously viewed as phases of relaxation and joy. With slow as well as concentrated eating, the feeling of satiety can also be recognized, so that the body does not receive too high amounts.
A stressful daily rhythm prompts many people to begin with a large meal in the evening to eat. However, this fact must be viewed critically, because on the one hand the energy absorbed can no longer be consumed at this point in time and on the other hand are frequentDifficulty falling asleep and staying asleep as well as a deterioration in sleep quality [1]. A lack of sleep is also favored by drinks containing caffeine - coffee, tea, cola drinks.

It is healthier for the digestive system and the body rhythm several small meals spread over the day to take in. Thus, the blood sugar level remains relatively constant and hunger attacks and constant blood sugar fluctuations are avoided, as the body is supplied with energy evenly throughout the day. Furthermore, snacks between meals should consist of fruit, vegetables or muesli bars and not foods rich in sugar and fat [1].

Irregular eating, skipping meals and the resulting frequent consumption of refined, high-sugar and high-fat foods lead to an inadequate, unbalanced diet and weaken the immune system. The body will unsatisfactory With Nutrients and vital substances provides and only owns insufficient antibodies howVitamin C, A and the trace elementzinc to support immune functions. An undersupply of these essential - that is, vital - vital substances increases the risk of infection and leads to long and violent colds [2.1.].

Irregular eating and frequent skipping of meals - lack of vital substances

Lack of vital substances Deficiency symptoms
Vitamin C [2.1.]
  • Changes in personality and psychomotor performance - indifference, exhaustion, melancholy, depression
  • Decreased performance, increased need for sleep, irritability
  • Limb and joint pain
  • Blood vessel weakness leads to abnormal bleeding, gingivitis, joint stiffness and pain
  • Poor wound healing
  • Defense weakness with increased risk of infection
  • Decreased efficiency
  • Reduced protection against oxidation increases the risk of heart disease, apoplexy (stroke) [2.2.]
Vitamin A [2.1.]
  • Fatigue, loss of appetite, increased risk of kidney stone formation
Increased risk for
  • Lung, bladder, prostate, larynx, esophagus, stomach and intestinal tumors
  • Spermatogenesis disorders (sperm cell formation)
  • High risk of infection with increased susceptibility to colds [2.2.]
Zinc [2.1.]
  • High risk of infection with increased susceptibility to colds
  • Depression, aggressiveness, hyperactivity, learning disabilities
  • sterility
  • Wound healing disorders and changes in the mucous membrane
  • Alopecia (hair loss)
  • Bleeding disorders
  • Visual disturbances and night blindness
  • Growth retardation in children [2.3.]


  1. Lexicon - Bertelsmann Institute, G├╝tersloh. Exercise and diet. Chapter 8. Bertelsmann Lexikon Verlag GmbH; G├╝tersloh / Munich and Plaza y Janes Editores, S.A., Barcelona 2000
  2. Schmidt E, Schmidt N: Guide to micronutrients. Chapter 1.1, 13-29 (2.1.), 2, 96-149 (2.2.), 2.4, 302-307 (2.3.): Urban & Fischer Verlag; Munich, February 2004
  3. Viswanathan M, Siega-Riz AM, Moos MK, Deierlein A, Mumford S, Knaack J, Thieda P, Lux LJ, Lohr KN .: Outcomes of Maternal Weight Gain
    Structured abstract. May 2008. Agency for Healthcare Research and Quality, Rockville, MD; Evid Rep Technol Assess (Full Rep). 2008 May; (168): 1-223.
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