Ever feel like your appetite goes into overdrive the moment the temperature drops? Winter has this sneaky way of making you ravenous, and with the grey, drizzly weather and post-holiday slump, it’s tempting to hibernate with a blanket and a tray of biscuits.
But here’s the thing: there are ways to manage your hunger and keep your energy levels steady through January (without feeling deprived or miserable). So, let’s get into why your body craves more in the winter and how to keep yourself satisfied and energised with warming, nourishing comfort food.
The real reason you’re always hungry in winter
It’s not just your imagination—winter really does make you hungrier. Cold weather triggers your body’s need to stay warm, and your primitive instincts kick in, urging you to eat more to maintain body temperature. Plus, you’re often moving less in the winter, which messes with appetite-regulating hormones like ghrelin and leptin.
But it’s not just physical. Shorter days and gloomy weather also play with your mind. Your serotonin levels (the feel-good hormone) can dip, leaving you craving comfort foods, especially those rich in carbs and sugar for a quick mood boost.
How to boost your energy with simple, satisfying swaps
The key to surviving winter hunger isn’t about willpower; it’s about making smart swaps that actually satisfy you and keep your energy levels up. Here’s how to do it:
Power up your breakfast:
Ditch the plain toast or sugary cereal, which will leave you crashing by 10 AM. Instead, opt for a warming bowl of porridge made with rolled oats, topped with nuts, seeds, and a swirl of nut butter for protein and healthy fats. Add in some warm apple puree or even some heated berries (warmed from frozen is fine) and there is nothing this brekkie doesn’t have.
Add healthy fats to every meal:
Healthy fats help stabilise blood sugar and keep you satisfied longer. Think: a drizzle of olive oil on your roasted veggies, half an avocado with your lunch, or a handful of walnuts as a snack. These small tweaks can stop you from raiding the biscuit tin mid-afternoon.
Choose complex carbs:
When you need that carb comfort, go for whole, complex options like sweet potatoes, brown rice, or hearty root vegetables. They provide long-lasting energy and don’t lead to that post-carb slump you’d get from white bread or pasta.
Warm comfort food that feels like a hug (but won’t wreck your waistline)
When you’re craving something warm and hearty, you don’t have to default to cheesy pasta bakes or greasy takeaways. Here’s how to make comfort food that’s both delicious and nourishing:
Soups and stews: They’re a winter staple for good reason. Load them with seasonal veggies, lean protein like chicken or lentils, and warming spices like turmeric or smoked paprika.
One-pan roasts: Throw your favourite root vegetables, some leafy greens, and your protein of choice (think chicken, salmon or chickpeas) onto a tray. Drizzle with olive oil, season generously, and roast. Easy, satisfying, and minimal washing up.
Cauliflower mash: If you love mashed potatoes but want a lighter, lower-carb option, try mashed cauliflower. It’s creamy, comforting, and pairs beautifully with winter veggies.
Top tip: Embrace warming herbs and spices! Ginger, garlic, cumin, and cinnamon not only add heaps of flavour but also support digestion and boost circulation (keeping you toasty from the inside out).
Why hydration still matters in winter
It’s easy to forget about hydration when it’s cold, but staying hydrated is crucial for energy and overall wellbeing. Warm up with herbal teas or try hot water with a slice of lemon and fresh ginger for a cosy, hydrating alternative to plain water.
Remember: Dehydration can sometimes masquerade as hunger, so keep sipping throughout the day, even if you’re not feeling parched.
So, there you have it: the secrets to tackling that winter hunger while boosting your energy with simple, satisfying swaps and healthy comfort food. Which of these ideas are you most excited to try?
If you’re feeling overwhelmed and need some personalised support to get through winter feeling your best, reach out—I’d love to help you. Book your free 30 minute Health and Energy Review here...
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