The Sneaky Winter Calories
“I’m hungrier. I need comfort food. I’m craving “X” (usually toast with butter, warm oats or a hearty serving of pasta).”
I’ve been hearing these a lot in my nutrition consultations over the past few weeks.
Winter is here, and we’re craving comfort.
There’s nothing wrong with Winter cravings. They’re normal. Cravings, like food, are seasonal. Pineapple grows well in the summer, and it’s when we crave it. Carrots in the Winter, and this is when we like adding these to our stews.
But why do we crave these carb and calorie rich foods in the Winter? You know, the ones that make us gain weight?
There are interesting ideas around us having hardwired behaviours around storing calories when the long Winter sets in. Food doesn’t grow as well in Winter, so the brain send signals to overeat to compensate.
If this is true, it’s not that helpful right now, because we live in a world where we can get thousands of calories by pressing a button on our devices (this still amazes me).
So, accepting that we’re going to be craving these comforts, how can we not let them cause weight gain?
Ala how can we “hack” our Winter cravings?!
1. Anchor Every Meal with Protein
I know, you’ve heard this before. But it’s especially important in Winter.
Protein is satiating, meaning it helps you feel full for longer. It slows down digestion, balances blood sugar, and stops that rolling hunger that can come from toast… followed by another toast… followed by something sweet.
So when you’re craving comfort food — warm oats, pasta, toast — add protein:
- Oats? Stir in protein powder or top with Greek yogurt and seeds.
- Pasta? Add a palm-sized portion of meat… and have more meat than pasta. OR, choose a high protein version like lentil pasta – this is how I trick the kids into eating better.
- Toast? Pair it with eggs or smoked salmon.
It’s not about avoiding carbs — it’s about balancing them.
2. Do Broths:
Need that warm comfort feeling without the excess calories. Try broths.
A well made broth (made from bones and veg, cooked for a long time) has a host of nutrients to keep you feeling good, but gives you the warmth that you need to get you through the Winters.
Broths are naturally low in calories and high in nutrients. This is the combination that we always recommend for staying healthy.
These combos hit your brain’s reward centre hard. They make you hungrier, not fuller.
3. Eat Warm, but Light
Like I mentioned with broths above, warmth doesn’t have to mean heavy.
You can still make stews, soups, slow-cooked meals and curries — just build them on lean proteins, lots of veg, and minimal added oils. Let flavour come from herbs, spices and long cooking times, not cream or cheese. There’s already plenty of oil in the meat, and you really don’t need it!
4. Watch Your Liquid Calories
Warm drinks go up in Winter — but so do the extras.
Milky coffees, hot chocolates, chai lattes… they all add up, especially when you’re having a few a day. Liquid calories are different to normal foods, because we don’t go through normal digestion and it’s very easy to chalk them up.
Try switching one of them to a black coffee, long black, or tea. Or just be mindful — maybe you treat yourself to one special one a day, not three.
5. Keep Training
It’s not nutrition advice, but it’s crucial.
Training helps regulate appetite, improve insulin sensitivity, and keep your metabolism ticking. And when you’re moving, you’re more likely to stay conscious about how you’re fuelling your body.
Let winter be the time you double down on habits, not pause them.
Why the Combo Matters
Carbohydrates aren’t inherently bad. Neither are fats. But when you put them together — think croissants, toasted sandwiches, creamy pastas, even that humble banana bread with butter — you’re hitting a very specific pleasure centre in the brain.
It’s called the “bliss point” — where food is engineered (or assembled) to be irresistible. Your brain lights up, your appetite increases, and you’re far more likely to overeat.
The result? You’re not just consuming more calories — you’re also dampening your ability to self-regulate. You keep going back for more.
How to Spot Sneaky Winter Calories
- Coffee orders: Lattes, flat whites, oat milk, syrups… a couple a day adds up fast.
- Snacking habits: Cheese and crackers, nut butters, handfuls of trail mix.
- Comfort food combos: Carby + creamy = delicious, but dangerous.
- Portion creep: Heavier plates, second serves, mindless eating in front of the TV.
What To Do Instead
- Stick to high-protein, low-fat/carb meals when you’re not training. This keeps you full and regulates appetite. Think lean meats, eggs, Greek yogurt, tofu.
- Choose one macro to pair with most meals: Either a carb or a fat — not both. Example: A sweet potato with grilled chicken (carb + protein), or a veggie omelette with avo (fat + protein).
- Be mindful with your “extras”: You don’t need to give up chocolate, toast or wine — just keep them intentional and not automatic.
- Front-load your day: You’re more likely to eat well if you start strong. Get a solid breakfast in and anchor your hunger for the day.
- Keep moving: Cold weather isn’t a reason to stop training — it’s a reason to double down on your routine.
Final Thoughts
You don’t need to restrict yourself this winter — but a little awareness goes a long way. Pay attention to what you’re eating, especially when it’s cold, dark, and you’re reaching for comfort.
Want help with a plan that fits your lifestyle? Chat to us about a nutrition review — we’ll work with you to find the right balance for your goals.
Stay strong (and warm).
— Coach Steve