Balanced Lunch Skipping for Effective Weight Loss

Are you intrigued by the idea of skipping lunch to shed those pesky pounds? It’s quite a weight loss trend these days. But before you jump on the bandwagon of skipping lunch, don’t overlook one important factor – a balanced nutrition! In our previous articles, we looked at the pros and cons of skipping lunch (The Pros and Cons of Skipping Lunch for Weight Loss ) and the importance of understanding hunger signals (Hunger Signals – Making Smart Lunch Choices for Weight Loss). Now let’s look at how you can make the days when you skip lunch effective and enjoyable!

Imagine the following- You decide to skip lunch to cut calories and make weight loss progress. But wait, there’s a catch! Skipping lunch doesn’t mean you have to miss out on important nutrients your body needs. In this article, we’ll show you how to prepare nutrient-rich meals for breakfast and dinner that will keep you full and satisfied throughout the day. We’ll also reveal how to eat smart snacks between meals, the importance of proper hydration and how to support your weight loss efforts with exercise.

So let’s find the perfect balance between weight loss and a healthy, well-nourished body.

Balanced Meals on days when you skip Lunch

If you decide to skip lunch, it is important to fuel your body with nutrient-dense meals for breakfast and dinner, balancing low and medium glycaemic index options. The glycaemic index (GI) measures how carbohydrates in foods affect blood sugar levels.

Combining low GI foods with moderate GI can help stabilise blood sugar levels and provide sustained energy throughout the day.

Examples of meal plans that cater to different diets around the world and ensure they are both nutritious and satisfying  

Western-Inspired Meal Plan

• Breakfast- Start your day with a delicious omelette with vegetables such as spinach, tomatoes and bell peppers. Combine it with a slice of whole-grain bread and a side of fresh berries. The wholemeal bread provides fibre and lowers the GI of the meal, while the berries offer a boost of antioxidants and have a low glycaemic index.
• Dinner Option 1- Enjoy a grilled, herb-seasoned salmon fillet served alongside a quinoa salad with mixed vegetables, avocado and a light vinaigrette dressing. Quinoa, with a moderate GI, is rich in nutrients such as protein and fibre, making it suitable for a balanced meal. The healthy fats from the avocado and fibre from the greens contribute to a slower rise in blood sugar levels.
• Dinner Option 2- Replace quinoa with hand-pounded rice or black wheat or rye bread  . Hand pounded rice(semi – brown rice), Rye and black wheat have a lower glycaemic index than regular white rice and wheat, making them a suitable alternative for controlling blood sugar levels.

Also Check – The Truth About Skipping Dinner for Weight Loss – Fact vs. Fiction

Indian-Inspired Meal Plan-

• Breakfast– Start your morning with a classic Indian breakfast – a protein-rich besan chilla (pancake made from chickpea flour) filled with grated vegetables. Serve with a small bowl of yoghurt and fresh fruit like papaya and kiwi. The proteins and fats from besan and yoghurt help to reduce the total GI of the meal. Papaya and kiwi are low GI fruit and provide important vitamins and minerals.
• Dinner Option 1- For a flavorful dinner, enjoy a serving of rajma (kidney bean) curry with brown rice. Rajma, with a moderate GI, is a good source of protein and fibre, making it suitable for a balanced meal. The fibre and protein content in rajma slows down the release of sugar from the rice.
• Dinner Option 2- Replace brown rice with Steamed Millet, Millet roti or bhakri or black Wheat Roti . Millet has a lower GI compared to rice and millet roti or bhakri can be a tasty and nutritious addition to your meal.

Southeast Asian-Inspired Meal Plan

• Breakfast- Treat yourself to a nutritious bowl of chia pudding with coconut milk, a sliced mango and a pinch of nuts or seeds for crunch. Mango has a higher GI, but combining it with coconut milk and chia seeds makes for a delicious blend of healthy fats and fibre that can moderate blood sugar levels.
• Dinner option- Treat yourself to a flavorful Thai-inspired stir-fry dish. Mix tofu or prawns with a colourful selection of vegetables such as broccoli, peppers and snow peas, all seasoned with a light soy and lime dressing. For the grain base like hand pounded rice, . These grains have a lower glycaemic index and are therefore suitable for maintaining stable blood sugar levels. Enjoy the vibrant flavours of this meal while supporting your weight loss.

Also Check – Skipping Breakfast for Weight Loss – One Size Does Not Fit All

Essential nutrients you should include in your meals

• Protein- Incorporate protein sources such as eggs, chicken, tofu, lentils, kidney beans or grilled salmon into your meals. Protein helps you feel full and supports muscle health during your weight loss journey.
• Fibre- Get your fibre from fruits, vegetables, whole grains like quinoa, brown rice, millet, hand-pounded rice, black wheat and kidney beans. Fibre aids digestion, promotes satiety and helps stabilise blood sugar levels.
• Healthy Fats- Consume sources of healthy fats such as avocados, nuts, seeds, fatty fish such as salmon and coconut milk. These fats provide sustained energy and aid the absorption of nutrients.
• Vitamins and Minerals- Eat a variety of colourful fruits, vegetables and nuts to provide yourself with essential vitamins and minerals for overall wellbeing.

If you consume these nutrients in a balanced ratio and use low to medium glycaemic index options such as millet, quinoa, hand-pounded rice, black wheat and rye flour, you will provide your body with nutrients while successfully using skipping lunch as a weight loss strategy.

Let’s now continue our exploration by discussing smart snacking strategies to curb hunger and maintain your momentum on the road to successful weight loss.

Also Check – 10 Mindful Eating Techniques for Weight Loss and Overall Well-being

Snacking Strategies for Successful Lunch-Skipping Days

To keep your energy up and curb hunger, consider these healthy snack options for both mid- morning and mid-afternoon-

• Mixed Nuts- A handful of mixed nuts such as almonds, walnuts, roasted peanuts, sunflower seeds and pumpkin seeds offer a satisfying crunch while providing essential fats and protein to keep you feeling full.
• Greek Yoghourt with Berries- Opt for Greek yoghourt topped with fresh berries such as strawberries or blueberries. This combination provides a balanced mix of proteins and antioxidants.
• Vegetable sticks with hummus- Enjoy a colourful selection of vegetable sticks such as carrots, cucumbers and peppers paired with hummus for a delicious and nutrient-rich snack.
• Rice Cakes with Avocado- Spread mashed avocado on rice cakes for a delicious snack that provides healthy fats and fibre.
• Roasted Channa- Roasted chickpeas, also known as channa, are a crunchy and protein-rich snack option.
• Boiled Eggs- Prepare a couple of boiled eggs as a snack; they are rich in protein and essential nutrients.
• Chikki- Treat yourself to a piece of nut Chikki made from roasted peanuts or other nuts for a sweet and nutritious treat.
• Puffed Millets and Makhana- Munch on puffed millets or roasted makhana (fox nuts) for a light and satisfying snack option.
• Puffed Rice- Enjoy puffed rice seasoned with your favourite spices for a low-calorie and crunchy snack.

While snacks are important to satisfy hunger, make sure you control your portions and eat mindfully. Pay attention to your body’s hunger pangs and choose snacks that are in line with your weight loss goals. By using these varied and delicious snacking strategies, you can maintain your energy levels throughout the day while successfully bridging your lunch-skipping routine.

Also Check – 7 Ways to Mindful Cooking-  Nourishing the Soul 

Hydration and its Role

Adequate fluid intake is crucial, especially if you skip a meal. Proper hydration supports your overall well-being and keeps your body functioning optimally during your weight loss journey. 

Why it’s important to stay hydrated

• Enhanced Metabolism- Drinking an adequate amount of water will boost your metabolism, leading to an efficient burning of calories.
• Appetite Control- Sometimes thirst can be mistaken for hunger. If you drink enough fluids, you will better differentiate between hunger and thirst, preventing unnecessary snacking.
• Improved Digestion- Adequate fluid intake supports proper digestion and helps your body effectively absorb nutrients from the foods you eat.
• Energy Boost- Adequate hydration helps maintain your energy levels to keep you active and focused throughout the day.

List of Infused water, herbal teas and other low-calorie beverages to keep hydrated

• Infused Water- Enhance the taste of plain water by adding fruit slices such as lemon, cucumber, strawberries or mint leaves for a refreshing twist.
• Herbal Teas- Enjoy a variety of herbal teas such as chamomile, peppermint or ginger, which not only hydrate but also offer additional health benefits.
• Coconut Water- Natural and hydrating, coconut water is a great source of electrolytes and essential minerals.
• Iced Green Tea- Green tea is rich in antioxidants and can be enjoyed iced as a cool and hydrating drink.
• Aloe Vera Juice- Aloe Vera juice is known for its hydrating properties and can soothe digestion.
• Cucumber Mint Cooler Drink- Mix cucumber slices with fresh mint leaves, water and a touch of lime for a refreshing and hydrating cooler.
• Chach or Buttermilk- Chach, also known as buttermilk, is a traditional Indian beverage made from diluted yoghurt. It is not only hydrating but also aids digestion and provides important probiotics.

Remember water is the best and most natural way to stay hydrated. Keep a water bottle handy and take sips throughout the day to maintain optimal hydration levels. Making these hydrating drinks, including Chach or buttermilk, part of your routine can effectively support your health and weight loss goals.

Combined with Exercise- Promote weight loss and Overall Health

Incorporating exercise into your daily routine can significantly improve your weight loss and overall well-being. Skipping meals may seem like a quick fix, but exercise offers numerous benefits beyond just shedding pounds. 

Why is exercise so important and how you can seamlessly incorporate it into your day ? 

• Boosted Metabolism- Regular physical activity boosts your metabolism, encouraging you to burn calories even after the workout is over. Unlike skipping meals, which can lead to temporary weight loss, exercise helps you build lean muscle mass, which further aids fat burning.
• Maintained muscle mass- Exercise helps maintain and build muscle, which is essential for maintaining a healthy weight. Skipping meals can lead to muscle wastage, which weakens your body and reduces its ability to burn calories efficiently.
• Better mood and Mental Clarity- Exercise releases endorphins, the feel-good hormones, which can relieve stress, anxiety and mood swings. Physical activity improves mental clarity and overall cognitive function, contributing to a more balanced and positive mindset.
• Improved heart health- Regular exercise strengthens your heart and improves cardiovascular health, reducing the risk of heart diseases. Skipping meals may not provide these long-term benefits for your heart.

Remember that while skipping meals may give you short-term results, incorporating exercise into your routine offers a whole host of long-term benefits for weight loss and overall health. Not only can you shed pounds, but you can also improve your physical and mental well-being, making it a rewarding and sustainable approach to achieving your weight loss goals.

How to incorporate exercise into your daily routine

• Morning Workouts- Kickstart your day with a brisk walk, jog or a short workout at home. You can also incorporate activities like skipping or using a stepper for a fun and effective cardio session.
• Active Breaks- Instead of staying sedentary during work breaks, take a quick walk or do some step exercises to break up prolonged sitting periods.
• Choose activities that you enjoy- Engage in physical activities that you really enjoy, such as dancing, swimming, cycling or playing sports. If you enjoy your workout, it will be more sustainable and rewarding.
• Workouts at home- If you have limited time, opt for workouts at home that require little equipment, such as body weight exercises, yoga or Pilates. Incorporate stair climbing into your home workout routine.
• Workouts with Friends- Join a fitness class or work out with friends or family members to make it fun and social.
• Use Stairs Whenever Possible- Make it a habit to use the stairs instead of the lift or escalator whenever you can. Climbing stairs is a great way to exercise the muscles of your lower body and get in a few extra steps.
• Incorporate Strength Training- Combine endurance training with strength exercises, e.g. on a stepper or resistance exercises, to build muscle and improve overall body composition.
• Set Realistic Goals- Set achievable fitness goals that are consistent with your schedule and abilities. Celebrate your progress, no matter how small, and stay consistent.

In conclusion, opting for a balanced approach to skipping lunch can be a transformative step towards achieving your weight loss goals. Instead of relying solely on skipping meals, focus on nourishing your body with nutrient-dense foods and staying hydrated throughout the day.

Incorporating exercise into your routine can help boost your metabolism, maintain muscle mass and increase your overall well-being. Remember that sustainable weight loss is only possible if you make healthy choices and listen to your body’s needs.

Avoid falling into the trap of quick fixes and instead prioritise your long-term health and happiness. Approach this journey with determination and a positive attitude, knowing that your efforts will lead to positive changes in your life.

You are capable of achieving the results you desire. Trust yourself, stay committed and power through the journey to balanced weight loss. Your well-being is important and with the right choices you can make a lasting impact on your life.