Winter Eating Tips: Stay Warm Without Packing on Pounds
Winter is a season when many people tend to feel cold and crave for comfort foods that are high in calories and fat. However, eating too much of these foods can lead to weight gain and health problems. How can we eat in winter to generate warmth without easily gaining weight?
In this article, you will learn about:
Table of Contents
- Opt for Protein
- Focus on Complex Carbohydrates
- Other Heat-Producing Ingredients
- Frequently Asked Questions
- Reference
Opt for Protein
Among the three major nutrients, protein takes longer to digest, resulting in the highest thermic effect. It provides a sense of satiety and, compared to fats and carbohydrates, is absorbed with fewer calories, aiding in weight management. It is recommended to include a palm-sized portion of beans, fish, eggs, or meat in each meal. Protein can also help maintain muscle mass and strength, which tend to decline in winter due to reduced physical activity. According to a study by the University of Illinois, consuming protein-rich foods can increase the metabolic rate by 15-30%, while fats and carbohydrates only increase it by 5-10%.
Focus on Complex Carbohydrates
Reduce the intake of sweets and refined starches, and opt for complex carbohydrates such as whole grains, unrefined grains, vegetables, and fruits. These foods have a slower digestion rate and contribute to generating more body heat and energy. They also contain more fiber, vitamins, minerals, and antioxidants, which can improve blood sugar control, lower cholesterol levels, and prevent chronic diseases. A study by the Harvard School of Public Health found that people who ate more whole grains had a lower risk of obesity, diabetes, cardiovascular disease, and some cancers.
Other Heat-Producing Ingredients
Besides protein and complex carbohydrates, there are some other ingredients that can help you stay warm and healthy in winter without adding too many calories. These ingredients have thermogenic effects, meaning they can increase your body’s heat production and metabolism. Here are some examples of such ingredients and how they work:
Garlic
Garlic is not only a flavorful spice, but also a powerful ally for your health. Containing compounds like allicin, garlic activates brown fat cells, helping the body burn calories and generate heat. Garlic also has anti-inflammatory, antibacterial, and antiviral properties, which can boost your immune system and prevent infections. You can add garlic to your soups, stews, sauces, or salads, or simply eat a clove of raw garlic every day.
Ginger
Ginger is another warming spice that can stimulate your blood circulation and digestion. Capsaicin receptors (TRPV1) are activated by gingerol, a compound in ginger, promoting the secretion of adrenaline and raising body temperature. Previous studies have shown that consuming ginger beverages can improve issues of cold limbs in women. You can make your own ginger tea by boiling fresh ginger slices in water, or add ginger to your curries, stir-fries, or desserts.
Green Tea
Green tea is a popular drink that can offer many health benefits. Catechins, a type of antioxidant in green tea, increase fat oxidation and enhance energy expenditure, assisting the body in generating heat. Green tea also contains caffeine, which can stimulate your nervous system and metabolism. Moreover, green tea can lower your cholesterol, blood pressure, and blood sugar levels, reducing the risk of cardiovascular diseases and diabetes.
Frequently Asked Questions
What are some healthy snacks for winter?
Snacking can be a great way to keep your energy levels and mood stable, as well as to prevent overeating at meal times. However, it is important to choose snacks that are nutritious, satisfying, and appropriate for the season. Some healthy snack options for winter are:
| Snack | Benefits |
|---|---|
| Roasted nuts | Nuts are rich in protein, healthy fats, fiber, and antioxidants. They can help you feel full, lower your cholesterol, and improve your brain function. Roasting nuts can enhance their flavor and crunchiness, as well as make them easier to digest. You can roast your own nuts with some salt, spices, or herbs, or buy them pre-roasted. |
| Seasonal fruits | Fruits are a good source of carbohydrates, vitamins, minerals, and phytochemicals. They can help you stay hydrated, boost your immune system, and prevent scurvy. Seasonal fruits are fresher, tastier, and more nutritious than imported or processed fruits. Some examples of winter fruits are oranges, grapefruits, kiwis, pomegranates, and persimmons. |
| Vegetable sticks with hummus | Vegetables are low in calories, high in fiber, and rich in various nutrients. They can help you fill up, regulate your bowel movements, and lower your risk of cancer. Hummus is a dip made from chickpeas, tahini, lemon juice, garlic, and olive oil. It is high in protein, healthy fats, iron, and calcium. It can help you balance your blood sugar, support your bones, and fight inflammation. You can make your own hummus or buy it ready-made, and pair it with vegetable sticks such as carrots, celery, cucumber, or bell pepper. |
How can I boost my metabolism in winter?
Metabolism is the process by which your body converts food and oxygen into energy and heat. It can affect your weight, energy levels, and overall health. Some factors that can slow down your metabolism in winter are cold weather, reduced physical activity, and increased food intake. However, there are some ways to boost your metabolism and stay fit and healthy in winter, such as:
- Staying active: Physical activity can increase your metabolic rate and help you burn more calories and fat. It can also improve your mood, strength, and endurance. You can try to exercise at least 30 minutes a day, three times a week, and choose activities that suit your preferences and abilities. Some examples of winter-friendly exercises are walking, jogging, cycling, skiing, skating, or doing indoor workouts.
- Consuming protein-rich foods: Protein can increase your thermic effect, meaning it requires more energy to digest and metabolize than other macronutrients. It can also help you build and maintain muscle mass, which can increase your resting metabolic rate. You can aim to consume 0.8 to 1.2 grams of protein per kilogram of body weight per day, and choose lean and high-quality sources of protein, such as eggs, fish, poultry, dairy, soy, beans, or nuts.
- Incorporating metabolism-boosting ingredients: Some foods and beverages can have a thermogenic effect, meaning they can raise your body temperature and stimulate your blood circulation. They can also enhance your digestion, immunity, and detoxification. You can add these ingredients to your meals and drinks, or consume them separately. Some examples of metabolism-boosting ingredients are ginger, garlic, green tea, chili, cinnamon, turmeric, and apple cider vinegar.
Reference
- Chen, L., Deng, H., Cui, H., Fang, J., Zuo, Z., Deng, J., … & Wang, X. (2018). Inflammatory responses and inflammation-associated diseases in organs. Oncotarget, 9(6), 7204.
- Chung, S., Yao, H., Caito, S., Hwang, J. W., Arunachalam, G., & Rahman, I. (2010). Regulation of SIRT1 in cellular functions: role of polyphenols. Archives of biochemistry and biophysics, 501(1), 79-90.
- DeFina, L. F., Marcoux, L. G., Devers, S. M., Cleaver, J. P., & Willis, B. L. (2011). Effects of omega-3 supplementation in combination with diet and exercise on weight loss and body composition. The American journal of clinical nutrition, 93(2), 455-462.
- Halton, T. L., & Hu, F. B. (2004). The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition, 23(5), 373-385.
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