When the days get shorter and the cold sets in, our eating habits change almost instinctively. Fresh salads give way to hot and generous dishes, seen as essential to face the cold season. However, there is a fine line between giving in to the legitimate comfort of a convivial meal and profoundly changing one’s daily balance.
Should we really eat more in winter? How can we respond to these desires without accumulating excess? Update with Julie Boët, dietitian.
The need to eat more in winter: myth or reality?
Contrary to what we often think, lowering the thermostat does not justify radically increasing our portions. Our body adapts, but energy needs do not explode.
“When temperatures drop, it is quite common to have a greater desire for hot, rich and comforting dishes. But contrary to popular belief, our body does not necessarily need to eat much more in winter. The cold can slightly increase energy expenditure since the body must maintain its temperature, but in our current lifestyles, we are generally well heated and sufficiently covered so that this increase remains limited“, nuance Julie Boët.
Why does the cold push us towards rich dishes?
Our cravings for fat and sugar as winter approaches are not just about gluttony. They arise from a complex mix of biological and emotional factors.
“Our winter desires are also influenced by the drop in light, fatigue and sometimes morale. We can then more spontaneously seek out foods rich in carbohydrates or fat, which provide a feeling of pleasure and comfort. There is therefore a biological part, but also an important psychological and emotional dimension. explains the specialist.
Raclette and gratins: how to treat yourself without feeling guilty?
There is obviously no question of banning the great classics of the season. A balanced diet is built over time and perfectly accepts these moments of conviviality. “The problem is absolutely not eating raclette, gratin or cream soup. These dishes can perfectly be part of a balanced diet” also reassures the dietitian.
“The important thing is that they remain occasional pleasures and that the daily diet maintains a good structure, with quality proteins, fibers, vegetables, fruits and carbohydrates. A raclette from time to time does not unbalance your diet, any more than a richer meal justifies restricting yourself the next day.reassures the dietitian.
To cope with the decline in winter fitness, she recommends focusing on the diversity of nutrients on a daily basis.
“To limit winter fatigue, it is interesting to focus on variety: seasonal vegetables and fruits, legumes, eggs, fish, dairy products, whole grains, nuts and seeds provide protein, fiber, vitamins and minerals. Rather than systematically looking for “light” versions, you can simply enrich comforting dishes with more vegetables or a source of protein to obtain a more complete and satisfying meal.
The trap of early restriction
You have understood: imposing a strict diet on yourself in the fall for fear of gaining weight is the best way to disrupt your eating behavior.
“The real trap would above all be to want to severely restrict yourself from the fall to avoid “gaining weight during the winter”. This logic can create frustration and desires for compensation, then lead to episodes of overconsumption and above all reduce immunity. We then easily enter a cycle of restriction, frustration, loss of control, fatigue and guilt.alerts Julie Boët.
Winter should be neither a period of systematic neglect nor a season of deprivation. The main thing is to be consistent in your habits throughout the year.
“The objective is therefore not to deprive yourself until spring, but to find an eating rhythm that you can maintain all year round. You can enjoy a raclette, a hot chocolate or a comforting dessert without feeling guilty, while maintaining balanced daily habits. A balanced diet is not about a meal or a season, but about all of our habits.“, concludes Julie Boët.