Lunch is often seen as a mid-day refuel, a necessary break from work or daily responsibilities. But could your lunch choices be silently contributing to weight gain? Many people focus on breakfast and dinner while overlooking lunch, unknowingly consuming excess calories, unhealthy fats, and sugar.
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Shrey Kumar Srivastav, Senior Consultant, Sharda Hospital - Noida, explained how your lunch might be sabotaging your weight and what you can do to fix it. Here is what he shared with us.
1. Hidden Calories in Restaurant and Takeout Meals
Eating out for lunch is convenient, but restaurant meals often contain more calories than you realise. Portions are oversized, and dishes are packed with butter, oil, and hidden sugars. Even seemingly healthy choices like salads can become calorie bombs when loaded with creamy dressings, croutons, and fried toppings.
Solution: Opt for homemade lunches whenever possible. If dining out, choose grilled over fried options, ask for dressings on the side, and be mindful of portion sizes.
Also Read: Signs Your Metabolism Is Slowing Down: Expert Shares Tips To Boost It
2. Processed and Packaged Foods
Pre-packaged lunches, including frozen meals and snack packs, often contain excessive sodium, preservatives, and unhealthy fats. These foods can lead to bloating, water retention, and increased cravings for more processed foods.
Solution: Prioritise whole, minimally processed foods. A simple meal of grilled chicken, quinoa, and roasted vegetables is far more nutritious than a frozen meal loaded with additives.
3. Sugary Beverages and Hidden Sugars
Sugary drinks like sodas sweetened iced teas, and even some bottled smoothies can significantly increase your calorie intake without making you feel full. Additionally, many sandwiches and wraps contain hidden sugars in dressings and sauces.
Solution: Stick to water, herbal teas, or unsweetened beverages. Check nutrition labels and opt for meals with whole ingredients rather than processed alternatives.
Also Read: 6 VERY COMMON Habits That Might be Causing Your Weight Gain
4. Skipping Protein and Fibre
A lunch high in refined carbohydrates, such as white bread, pasta, or rice, can cause a spike in blood sugar levels, leading to energy crashes and hunger soon after eating.
Solution: Make sure your lunch includes protein (chicken, tofu, fish, beans) and fibre (vegetables, whole grains, legumes) to promote fullness and stabilise blood sugar levels.
5. Eating Too Quickly or Distracted Eating
Many people eat lunch in front of a screen, whether at a desk or while scrolling through their phones. This habit often leads to overeating since the brain doesn’t register satiety as effectively when distracted.
Solution: Practice mindful eating. Take time to savour each bite, chew slowly, and stop eating when you feel satisfied rather than stuffed.
Bottomline
Your lunch doesn’t have to be a weight-gain trap. By making mindful choices, prioritising whole foods, and being aware of portion sizes, you can enjoy a satisfying and nutritious meal that supports your health and weight goals. Small changes can make a big difference—so start today by evaluating your lunch and making smarter choices!