Eating a little more when it is cold is normal; it is a natural reaction of the body to low temperatures. However, it is important to take into account a series of recommendations to avoid gaining weight. Karen Velasquez, our clinic’s nutritionist, explains why this frequent feeling of hunger occurs during the winter and gives some advice on how to eat during this season.

Why do we feel more appetite in winter?

The cold causes an increase in the production of the hormone melatonin, which is responsible for regulating sleep, rest and also for lowering body temperature. When this happens, the body feels the need to ingest more caloric foods (high in fats and carbohydrates) to increase energy. It is enough for the body temperature to drop below 36.5° C to feel the need to eat sweets, cakes, chocolates and sugar.

Weight gain

Low temperatures also cause changes in food preferences, making us crave hot and more elaborate drinks and dishes. Therefore, it is essential to be careful if we are overweight or want to maintain an adequate weight. It is important not to abandon good eating habits to avoid health complications in the medium term.

What foods should we prefer to avoid gaining weight during this winter season?

• It is recommended to choose starters such as soups or vegetable creams, eat lean meats such as chicken, fish and beef, maintain an adequate consumption of fruits, preferably between meals, including a portion of citrus fruits. It is also key to hydrate properly. Infusions, hot teas without sugar or low in sugar, and vegetable broths are good options. Dried fruits, sugar-free compotes and Greek yogurt are healthy alternatives to consume mid-morning or afternoon.
• Now that you know that your body will ask for high-calorie foods to keep you warm, don’t give in to cravings. Prepare healthy desserts at home using whole wheat flour or opt for chocolate with 70% cocoa instead of the commercial ones, which only have sugars and saturated fats.
• Eating fruit in compotes or baked fruit helps to calm the feeling of wanting “something sweet” without disproportionately increasing calorie intake. If you are a coffee lover, drink a sugar-free cappuccino or mocha to combat the cold. Stay away from ultra-processed products such as instant soups, candy or sweets.
• Finally, sleep 7 to 8 hours a day and exercise at least 3 times a week.

Karen Velásquez
Nutritionist at Clínica Ricardo Palma