During winters, the days get shorter and we generally tend to stay indoors, cuddled up under the blanket. Many of us get hungrier during the cold months and drink less and less water. We also start to skip physical exercises like swimming, running, jogging, etc.
More eating and less physical work can lead to weight gain during the winter season. Fear not! It’s actually quite common for people to experience weight gain due to factors like decreased physical activity, holiday indulgences, and cravings for comforting, calorie-dense foods.
However, incorporating certain foods into your diet can help prevent unwanted weight gain and support your overall health and well-being.
Here are seven best foods that can help prevent gaining some extra weight in winter:
1. Oats
The oatmeal diet is the best breakfast option during the winter if you want to prevent weight gain, and make something quickly that is also fulfilling. You can easily access oats recipes from the internet and make them for breakfast, lunch or dinner.
Oatmeal is a nutritious and filling meal option that helps prevent overeating throughout the day. It’s rich in soluble fiber, which slows down digestion and helps stabilize blood sugar levels, keeping you feeling full and satisfied for longer periods. Opt for plain oatmeal and add your favorite fruits or nuts for added flavor and nutrients without extra calories.
2. Linseed
Commonly known as flax seeds, linseed is well known to suppress appetite and thereby prevent weight gain. The seeds are a great source of fiber and omega fatty acids which helps in reducing cravings and hunger and ultimately helps you in weight loss. Consuming 1/2 teaspoon of flaxseeds daily is very good for your health.
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3. Beetroot
Beetroots have high water & low-calorie content. Both of these properties are beneficial to prevent weight gain. Beetroot can also be used to curb sweet cravings, which can cause us a lot of damage during winters. Consuming beetroot and other tubers 3-4 times a week can be beneficial in preventing weight gain.
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4. Eggs
A recent scientific study suggested that if your breakfast contained eggs, then you will get a feeling of satiety arose and helped prevent binge eating for the next 26 hours. Eggs are indeed an excellent addition to a winter diet for weight management and overall health. They are a rich source of high-quality protein, which is essential for maintaining muscle mass and promoting feelings of fullness and satisfaction after meals.
Eggs are nutrient-dense, providing essential vitamins and minerals such as vitamin D, vitamin B12, selenium, and choline. Vitamin D is particularly important during the winter months when sunlight exposure may be limited, as it supports immune function and bone health. Choline, an essential nutrient found in eggs, plays a critical role in brain health and development. Including eggs in your diet can help you control your appetite and reduce the likelihood of overeating.
5. Leafy Greens
Dark leafy vegetables like kale, swiss chard, spinach, collard greens, and spinach are low in calories and rich in anti-stress nutrient magnesium, which are very useful for weight loss. Spinach also increases the levels of glucagon-like peptide-1 (GLP-1), an appetite-reducing hormone, and reduces the level of ghrelin, the hormone that stimulates appetite.
Leafy greens help you feel full and satisfied while providing essential nutrients like vitamins A, C, and K. Incorporating leafy greens into your meals can help you control your appetite and reduce calorie intake without feeling deprived.
6. Quinoa
Quinoa is considered a complete protein because it contains all nine essential amino acids, making it an excellent plant-based protein source for vegetarians and vegans. It also provides a good amount of fiber, which can help promote feelings of fullness and aid in digestion, important factors for weight management.
Quinoa is an excellent addition to a winter diet for various reasons. It is the source of several vitamins and minerals, including magnesium, iron, phosphorus, manganese, and folate. These nutrients play various roles in the body, such as supporting bone health, energy production, and immune function, which can be particularly important during the winter months when colds and flu are more prevalent.
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7. Berries
Berries are rich in fiber content that can give you the feeling of fullness and reduce your food craving which in turn use to reduce body fat and weight. Berries also contain polyphenol, anthocyanin which have an anti-inflammatory property and reduces the risk of any disease by boosting your immunity. They make a delicious and nutritious snack option that can satisfy your sweet cravings without causing a spike in blood sugar levels. You can add berries into your breakfast oatmeal, yogurt parfait, or enjoy them on their own as a healthy snack.
Incorporating these nutrient-rich foods into your diet can help support weight management and overall health during the winter months. Additionally, maintaining a balanced diet, staying hydrated, and staying physically active are key components of a healthy lifestyle that can help you prevent unwanted weight gain and feel your best year-round.