Winter causes increased demand for food and drink, and at the same time makes many people worry about weight control. However, if you choose the right foods, the weight loss process in winter can still take place effectively and safely for health.
Fruits rich in fiber
Apples are a familiar fruit in weight loss diets thanks to their high soluble fiber content, especially pectin. This ingredient helps slow down digestion, prolong the feeling of fullness and limit snacking.
A medium-sized apple provides only about 95 kcal but is rich in fiber, vitamin C and antioxidants. Adding apples to your diet can help reduce hunger between meals, aid digestion and help stabilize blood sugar.
In winter, apples can be eaten directly, used in salads or lightly steamed for easier digestion. In addition to apples, fruits such as pears, oranges, grapefruits, papaya are also suitable for people who want to lose weight thanks to their high water and fiber content.
Green vegetables and vegetables
Green vegetables are a low-energy food group but rich in fiber, vitamins and minerals, very suitable for people controlling their weight. The fiber in vegetables helps create a feeling of fullness, thereby reducing the amount of food at main meals.
Some vegetables suitable for winter weight loss include spinach, kale, broccoli, peas, Chinese cabbage, sweet cabbage. In addition to supporting weight control, green vegetables also help increase resistance - an important factor in cold weather.
For good results, you should prioritize boiling, steaming or stir-frying with less oil, limit processed vegetables with a lot of fat.
Whole grains
Completely eliminating starch when losing weight is not a scientific approach. Instead, you should choose good starches such as whole grains.
Whole grains such as barley, oats or barley flour bread contain more fiber than refined starch. In particular, barley is rich in beta-glucan, which helps create a feeling of fullness for a long time, reduces cravings and supports blood sugar control.
In winter, barley bread can be eaten for breakfast or snack, combined with boiled eggs, green vegetables or unsweetened yogurt to provide energy while still controlling weight.
Herbal tea
Herbal tea is a suitable drink during the cold season, especially for people who are losing weight. Teas such as ginger tea, cinnamon tea, mint tea, chamomile tea or herbal green tea can aid digestion and metabolism.
Drinking herbal tea helps warm the body, reduce bloating and limit the consumption of sweet, high-calorie drinks. However, herbal tea is not a "weight loss medicine" but only promotes its effectiveness when combined with a reasonable diet and healthy lifestyle.
In addition to choosing the right foods, sustainable weight loss in winter needs to combine regular exercise, get enough sleep, drink enough water and control portion sizes, especially in the evening.
