As it gets colder, appetite increases and activity levels decrease. The diet food needed at this time is ‘minus calorie food’. This means that the energy used for eating is similar to the caloric intake, which puts less burden on weight management, leading to both misunderstandings and expectations. Let’s explore how to realistically utilize this in a winter diet.
Minus Calorie, Not ‘Weight Loss Foods’
Minus calories do not scientifically refer to foods that directly reduce weight. However, they are high in water and dietary fiber, which means that the energy expenditure during chewing and digestion is relatively high, and they provide a long-lasting feeling of fullness, making them advantageous for weight management. In fact, experts do not recommend these foods to be eaten in excess, explaining that they are meaningful when chosen as substitutes for high-calorie foods. In other words, they are more of a supplementary strategy for dieting.
Celery & Cucumber, Low-Calorie, High-Volume Vegetables
Celery and cucumbers are mostly composed of water, making them very low in calories. They take time to chew, slowing down the pace of meals and providing a feeling of fullness with a small amount. In winter, instead of eating them cold, adding a small amount to soups or stir-fries can help reduce the burden on body temperature. However, eating them with mayonnaise or high-calorie sauces can negate their benefits.
Cabbage & Broccoli, Helping Maintain Fullness in Winter
Cabbage and broccoli are high in dietary fiber, which means they stay in the stomach longer. Especially in winter, blanching or steaming them makes digestion easier and helps maintain body temperature with warm food. They can increase the volume of meals while lowering overall calories, making them advantageous for preventing weight gain. However, cooking methods that involve frying in oil can significantly increase calories.
Radish & Carrot, Seasonal Effects of Root Vegetables
Radishes and carrots are root vegetables that are easily available in winter. Radishes are high in water and rich in digestive enzymes, which help reduce the burden when eaten with greasy foods. Carrots take longer to chew, which helps increase meal satisfaction. They are sweet and can be a good substitute for fruits or snacks, but it is advisable to avoid cooking them with added sugar.
Apple & Grapefruit, Importance of ‘Choice’ in Fruits
Apples and grapefruits are lower in calories and relatively high in fiber compared to other fruits. Eating them whole increases the feeling of fullness during the chewing process, preventing excessive snacking. The refreshing taste of grapefruit can help control appetite. However, eating excessively just because they are labeled as ‘minus calorie’ can increase total caloric intake.
Realistic Ways to Utilize in a Winter Diet
Minus calorie foods do not reduce weight on their own. The most realistic approach is to reduce the amount of rice, noodles, or bread and fill half the plate with these foods. In cold seasons, it is also important to increase sustainability by consuming them through warm cooking methods. Ultimately, winter weight management starts not with a ‘restrictive diet’ but with choices that provide high satisfaction relative to calories.
