Winter Hunger: Why We Crave Comfort Food & How to Beat It | FITBOOK

As temperatures drop, many people experience increased appetite. But does our body truly need more energy in cold weather, or is winter hunger a myth? FITBOOK author Nina Ponath investigated whether cold weather boosts calorie consumption and how to stay warm without weight gain.

The Modern Body Doesn’t Need Extra Winter Calories

Does our body burn more calories in winter? Or do we simply eat differently? The answer, according to nutrition scientist and obesity expert Dimitri Kogan from Krankenhaus Winsen, is largely no. “Here in this country, calorie consumption doesn’t increase noticeably,” he states.

The reason is simple: we generally prevent the cold from affecting us. Warm clothing and heated rooms minimize the energy our bodies expend to maintain a core temperature of 37 degrees Celsius. Even as studies show that extreme cold and shivering can significantly increase energy expenditure, this effect is minimal in modern daily life. As soon as we return indoors, heating systems take over.

Why the Winter Hunger Then? A Relic of the Past

The “winter hunger” may be a remnant from the Stone Age. In times of genuine cold, winter meant increased exertion and less food, requiring more energy. Our bodies learned to store reserves. This program still runs today, even though we no longer trek through the cold wilderness.

A psychological factor as well plays a role: shorter days, less sunlight and low mood often lead people to seek “comfort food.” Sweet and fatty foods provide a temporary mood boost, but This represents where the problem begins.

Winter Hunger is Both Psychological and Insulin-Driven

“Especially sweets lead to insulin spikes,” explains Dimitri Kogan. “Blood sugar rises quickly but also falls rapidly – and then the next craving hits.” Snacks and soft drinks provide calories but are not particularly filling. “These are calories that you consume that neither make you feel full for long nor contribute significantly to heat production,” Kogan adds.

Two Adjustments to Combat Winter Appetite

How can we manage this better? Instead of immediately giving in to cravings, expert Dimitri Kogan suggests focusing on two key areas: satiety and food-induced thermogenesis.

1. Foods That “Heat Up”

Heat is generated during digestion, but not all nutrients do so equally. “When food is metabolized, energy is consumed and released as heat,” Kogan explains. Protein is particularly effective: according to the expert, around 20 to 30 percent of the calories contained in protein are directly used for processing.

This means that eating protein-rich foods not only keeps you fuller for longer but also supports the body’s natural heat production. Suitable options include:

• Meat
• Fish
• Eggs
• Legumes
• High-protein dairy products

Spicy seasoning: Chili and cayenne pepper contain capsaicin, which further boosts thermogenesis. Caffeine – coffee or green tea – can also slightly stimulate heat production.

2. Satiety Through Volume and Fiber

Maintaining stable blood sugar levels is equally crucial. “Snacks, soft drinks, and sweets don’t help with the feeling of cold,” emphasizes Dimitri Kogan. These foods cause rapid insulin spikes, leading to a quick drop in blood sugar and a return of hunger.

Instead, focus on fiber-rich foods. A large, warm plate of vegetables and protein keeps the digestive system busy for a long time. “After a reasonable, wholesome meal, the stomach empties slowly. Blood remains in the digestive tract for longer, giving us a pleasant, full feeling,” the expert says. If you do indulge in sweets, do so after a meal to flatten the insulin peak.

The Takeaway: Eat Filling Meals, Not Snacks, When It’s Cold!

We don’t necessarily need to eat more in winter, but rather eat the right things. Instead of immediately giving in to chocolate cravings, focus on a clever combination of protein and fiber. This not only provides long-lasting satiety but also utilizes food-induced thermogenesis to warm us up naturally.