Winter Slim: The ten best cold-weather foods

Every fall, a number of animals—bears, ground squirrels, prairie dogs, some humans—prepare to go into hibernation. They hoard food; they burrow into their dens, trees, holes or bulky sweaters, and move as little as possible; metabolism slows, and pounds are carefully guarded. As temperatures warm, some of these species—bears, ground squirrels and prairie dogs—emerge to joyfully celebrate spring. Other species—certain humans—remain in bulky sweaters for as long as possible.

Why do we gain weight in the winter? Like hibernation, it’s only natural. As temperatures drop, so does our activity level. A little extra padding keeps us warm. Blustery weather makes us crave hearty, filling foods (pot roast and buttered rolls are more appetizing—and seasonal—than melon and leafy greens).

And as days shorten and sunlight decreases, our levels of serotonin—a neurotransmitter in the brain—naturally decrease. As serotonin levels drop, food consumption increases. Low serotonin levels also impact mood, which can further encourage unhealthy munching.

Lucky for us, certain foods and nutrients warm the body, increase feelings of fullness, improve serotonin levels in the brain, and satisfy cravings. Try these foods; they’ll bring you out of hibernation, and have you eager to shed your sweaters come spring.

Beans. They’re packed with protein, plus fiber—both key for shedding pounds. In one study, women who exercised regularly and ate a diet high in protein lost more fat and less muscle than those who ate a similar diet high in carbohydrates. Additionally, all that fiber increases satiety and prolongs emptying of the stomach—so you feel fuller, longer. How to eat them: Add baby spinach leaves, chopped tomatoes, and minced onions and cilantro to a pot of black beans, and serve with warm corn tortillas; add tomato sauce, garlic and Indian spices to chickpeas, and serve over brown rice.

Grapefruit. Fly-by-night fad, it’s not: research shows grapefruit really does help slim fat. In one study, people who ate half a grapefruit before a meal lost an average of 3.6 pounds, and many lost more than 10 pounds. It’s thought that certain phytochemicals in grapefruit balance blood sugar, impact insulin and encourage weight loss. As an added benefit, it’s high in fiber and water, which further enhance slimming, and its sweet taste can satisfy cravings. How to eat it: halve a ripe grapefruit, sprinkle lightly with maple sugar crystals or brown sugar, and broil until bubbly; combine red grapefruit sections with salad greens, pomegranate seeds and chopped walnuts, and dress with a light vinaigrette.

Sardines. Like other fatty fish, they’re loaded with omega-3s that dampen inflammation and influence mood-regulating neurotransmitters, both linked with healthy weight. Sardines are also high in protein, shown to support shedding pounds. Other good omega-3 sources: wild Alaskan salmon, tuna, walnuts and flax seed. How to eat them: combine chopped boneless, skinless sardines with minced scallions, chopped black olives, capers and fresh basil, and stir in a small amount of canola mayonnaise; brush sardines with olive oil and minced garlic, broil for 3 minutes, and serve on toasted whole-grain bread.

Eggs. Eating eggs instead of bagels for breakfast can help you lose more weight. A recent study found that people who ate two eggs for breakfast lost 65 percent more weight, even though they ate the same number of calories for breakfast. In addition, the egg-eaters lost more body fat had higher energy levels throughout the day, with no change in cholesterol levels. How to eat them: Scramble eggs in a small amount of olive oil; boil half a dozen eggs at a time, and keep on hand for on-the-go breakfasts.

Cayenne pepper.  Like other spicy foods, it amplifies metabolism, boosts fat burning. Cayenne pepper contains capsaicin, a compound that stimulates the body to generate heat and dial up its calorie-burning potential. Other fiery spices, like black and white pepper, garlic, mustard and ginger, are also shown to increase body temperature and speed calorie burning, even without exercise. How to eat it: Combine cayenne pepper with ground black and white pepper in a shaker, and add a dash to food during cooking; add garlic, grated ginger and cayenne pepper to cooked beans for a spicy lift.

Yogurt. Besides protein, it’s rich in calcium, shown to enhance the body’s fat-burning mechanisms. In one study, people who ate three servings of fat-free yogurt lost 22 percent more weight and 61 percent more body fat than people who just cut calories without increasing calcium intake. Bonus: yogurt-eaters lost more weight in the hard-to-slim abdominal area, while maintaining lean muscle mass. How to eat it: Top yogurt with chopped almonds, unsweetened coconut and fresh or frozen berries for a creamy, anytime treat; make a simple breakfast smoothie with yogurt, bananas, green foods powder and ground flax.

Artichokes. They’re high in a compound called cynarin, shown to improve liver function and enhance weight loss. Consuming an artichoke also slows eating, giving your stomach ample time to send “I’m full” messages to your brain. Plus, they’re low in calories and loaded with fiber; one artichoke contains 10 grams—about a third of the recommendation. How to eat them: Steam artichokes and serve with garlic-laced olive oil for dipping; trim and quarter baby artichokes, boil, and toss with chopped black olives, capers, roasted red peppers and olive oil for a simple appetizer.