While millions of dieters swear by skipping breakfast and lunch in favour of a single large meal later in the day, one dietitian warns that this approach is not only ineffective for long-term weight loss but may also be actively working against the body’s own metabolic rhythms.
Registered dietitian at JM Nutrition, Nadja Abada, argues that the timing of protein intake – not just the quantity – plays a critical role in weight management.
Many popular dietary habits continue to get this wrong, however, especially women struggling with hormonal fluctuations.
“It is quite biochemically counterproductive,” Abada told GB News. “We would not have activated our metabolic functions during daytime; hence, we tend to impede protein synthesis in this way.”
The body’s metabolism slows down after 5pm
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“As soon as the intermittent fasting is discontinued, the weight comes back, as the metabolism was not reprogrammed.”
She warned that intermittent fasting creates frustrating cycles starting with initial weight loss, quickly followed by a plateau.
The second issue committed by countless dietitians is the pattern of eating little to no protein and breakfast or lunch, followed by a calorie-dense dinner – with or without snacks.
“After 5 pm, the metabolism slows down and most of the calories eaten in the evening are stored as energy reserves.”
Over time, this can lead to worse food cravings caused by insufficient protein and healthy fat intake during active metabolic hours.
Which protein sources are best?
Abada highlights a distinction between protein sources.
Animal proteins are complete because they contain all essential amino acids, while plant-based sources such as nuts, seeds and legumes vary in composition.
Nuts and seeds double as sources of healthy fats, while legumes combine protein with carbohydrates.
Protein supplements should never be used as meal replacements
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This combination is where the risk lies for vegetarians who rely heavily on legumes at dinner, however.
Making the evening meal the most calorie-dense of the day only compounds the timing issue.
Abada also stressed that protein supplements should be treated as solely a supplement rather than a meal replacement, because powders often lack the healthy fats essential for metabolic function.