As temperatures plummet across the UK, many Britons find themselves reaching for extra snacks and larger portions. This seasonal shift in eating patterns isn't just about festive indulgence - according to medical experts, there's solid science behind our winter hunger pangs.
The Science Behind Seasonal Cravings
Dr Crystal Wyllie, a medical professional at ZAVA, explains that our bodies undergo significant changes as daylight diminishes and temperatures drop. "When the temperature falls, our bodies instinctively seek more energy to maintain their core temperature," Dr Wyllie states. This biological response often manifests as intense cravings for calorie-dense comfort foods like macaroni cheese, creamy soups and hot chocolate.
The reduced sunlight exposure during British winters plays a crucial role in this process. "Reduced sunlight triggers dips in serotonin and dopamine, the neurotransmitters that regulate mood," Dr Wyllie clarifies. This makes people more vulnerable to fatigue, irritability and even seasonal affective disorder (SAD). Since carbohydrates help boost serotonin levels, we naturally gravitate towards bread, pasta and chocolate when days grow shorter and darker.
Hormonal changes further complicate matters during the colder season. Ghrelin, the hormone that stimulates hunger, increases while leptin, which signals fullness, can decrease due to disrupted sleep patterns or reduced physical activity. "Together, these shifts make us feel less satisfied after eating," Dr Wyllie emphasises.
Seven Strategies to Manage Winter Hunger
Fortunately, Dr Wyllie has identified seven practical, science-backed approaches to help manage appetite during the challenging winter months.
Incorporate Spices Into Your Meals
Adding chilli, black pepper, cayenne pepper or ginger to your dishes can naturally reduce appetite and increase feelings of fullness. The active compound in chilli peppers, capsaicin, slightly boosts metabolism and suppresses hunger by activating the body's heat-production process.
Begin with Fibre-Rich Foods
Starting meals with high-fibre, low-calorie options like vegetable soup or beans in salad can significantly impact overall consumption. Fibre slows digestion, stabilises blood sugar and creates a lasting sensation of fullness. Excellent sources include oats, lentils, chickpeas, broccoli, apples and chia seeds.
Choose Dark Chocolate
When chocolate cravings strike, opt for varieties containing 70% cocoa or higher. The bitter compounds signal your body to reduce food intake, while stearic acid in cocoa butter slows digestion. Remarkably, even smelling 85% dark chocolate can trigger satiety hormones.
Prioritise Protein at Breakfast
Beginning your day with a protein-rich breakfast such as eggs, Greek yoghurt, cottage cheese or smoked salmon on whole-grain toast helps curb cravings throughout the day. Protein digests more slowly than carbohydrates, stabilising blood sugar levels and preventing post-meal energy crashes.
Include Omega-3 Fats
Healthy fats found in salmon, mackerel, flaxseeds, chia seeds and walnuts are essential for appetite regulation. Omega-3 fatty acids improve communication between gut and brain while enhancing leptin sensitivity, helping your body recognise when you've eaten enough.
Use Smaller Plates
Visual cues significantly influence how much we consume. Using smaller plates or bowls makes portions appear more substantial, tricking your brain into feeling satisfied with less food and encouraging more mindful eating habits.
Maintain Hydration
Drinking water or herbal teas before and during meals can effectively suppress appetite and prevent confusing thirst with hunger. Research indicates that consuming approximately 500ml of water about thirty minutes before main meals may naturally reduce food intake.
Considering Weight Loss Medications
For individuals using prescription weight loss medications like Mounjaro and Wegovy, Dr Wyllie offers important guidance. These treatments work by mimicking glucagon-like peptide-1 (GLP-1), a naturally occurring hormone that regulates appetite.
"These medications can effectively reduce hunger by slowing digestion so you feel full for longer," Dr Wyllie explains. However, she emphasises that they're only available through consultation with registered healthcare professionals and typically recommended for individuals with a BMI of 30 or higher, or 27 and above with weight-related health conditions like type 2 diabetes or hypertension.
Dr Wyllie strongly cautions against misuse, noting that skipping or misusing doses can cause significant side effects. "Appetite suppressants are just one part of a weight loss strategy," she concludes. "They should be combined with regular exercise, a healthy diet and sustainable lifestyle changes for the best results."
