Cold nights and shorter, darker days bring more cravings for food, especially comfort food.
If you find yourself consuming pasta, bread, chocolate, and other carbohydrate-rich foods more often during the winter, you're not alone.
Experts explain that there's a good reason for this and there's no need to panic - it's a natural biological response of the body requiring more fuel to stay warm.
Why are we hungrier in winter?
Dietitian Karine Patel of Dietitian Fit explains the science behind this phenomenon. "In the winter, your body works harder to maintain a stable core temperature. This can increase your appetite, especially for foods that provide quick energy. It's also why you may crave carbs as soon as you come out of the cold."
In addition to the need for energy, hormones also play an important role. During the winter, levels of serotonin, known as the "happiness hormone," drop. Ingesting carbohydrates can temporarily increase its levels, which explains why such foods give us a sense of well-being.
At the same time, levels of ghrelin, the so-called "hunger hormone," rise. This increase, which occurs in both animals and humans as a preparation for energy storage, can create a false sense of hunger. This can make you feel full even if you've recently eaten, leading to more frequent snacking.
How to manage appetite?
While increased appetite is natural, there are ways to keep it under control. Patel advises including certain foods in your diet to reduce the constant feeling of hunger.
Warm and nutritious soups
One of her top suggestions is hot, protein-rich soups. "You can make a soup from a bowl of anything from lentils to chicken, beans to tomatoes, then add quinoa," says Patel. "The heat and protein are winners when it comes to winter hunger. That heat also helps relax the body's stress response, which naturally reduces cravings."
Start the day with protein
A protein-rich breakfast can keep you fuller longer and prevent morning hunger. Greek yogurt with berries and cinnamon is a great choice. "Rich in protein with slow-release carbohydrates. Cinnamon stabilizes blood sugar control, which is extremely important for stopping winter cravings. This mixture maintains energy levels, avoiding the afternoon hunger slump that many people suffer from during the cold months," the dietitian points out. Cottage cheese, rich in omega-3 fatty acids, is also listed as a good option.
Hydration is key
Finally, don't forget to stay hydrated. Replacing cold drinks with warm herbal teas can be a big help. "Warm drinks help you stay hydrated more consistently, reducing hunger caused by dehydration and also providing comfort," concludes Patel.
