Introduction of Winter diet
In the winter, our bodies seek rich foods that provide both warmth and nourishment. Warming meals are required to satisfy this need. Any vegetable that takes longer to grow and has the edible part grow beneath the ground's surface is usually warming and pleasant to eat in the winter.
Often in winter, everyone ends up gaining extra weight or puts a stop to their weight loss journey. A winter diet plan for weight loss with winter foods and recipes can really help you maintain and even shed those extra kilos.
Benefits of eating healthy in winter
As the seasons change, so do your body's biological rhythms, making weight loss more difficult. We have gene groups that are influenced by the body's circadian cycles (biological clock).
These genes can influence body weight and hormone production, such as adiponectin, which promotes insulin sensitivity and fat burning. It is essential to adjust your winter diet.
Certain healthy foods can raise your body temperature and keep you warm. Whole grains such as quinoa, millet, oats, barley, and brown rice give warmth and essential carbohydrates to keep you going.
They are also high in vitamin B and magnesium, both of which are essential for the proper functioning of the thyroid and adrenal glands. Because these are the glands that control body temperature, whole grains are essential in the winter.
Dried apricots, dates, raisins, almonds, peanuts, and walnuts are high in vital fatty acids like omega 3, vitamins, and minerals. Sesame, pumpkin, and fennel seeds are also excellent body warmers.
Tips or tricks for sticking to a diet
The chilly weather can disrupt your fitness regimen and even put you on a mood roller coaster, leading to overeating due to stress and boredom. Include both proteins and carbohydrates in your diet. It will assist in regulating serotonin, a soothing brain chemical, and will not cause hunger pangs caused by low blood sugar. One-third of protein, two-thirds of vegetables and salads is the ideal ratio.
Be mindful of your lifestyle, too. Staying late, working at night, eating at inconvenient hours, exposing the body to stress and tiredness, and sleeping during the day can disrupt digestion and body rhythms, compromising rather than strengthening the immune system. So, this winter, keep yourself warm and healthy.
Make a delicious and nutritious dinner with these weight-loss winter dinner recipes. Each dish is loaded with healthy vegetables that are low in calories and high in fibre, a key nutrient that aids you in staying full for more extended periods.
Recipe 1: Winter Salad with Roasted Squash and pomegranate
Ingredients
For the roasting butternut squash
- 3 cups butternut squash Chopped
- ½ teaspoon salt
- ½ teaspoon black pepper powder
- 1 tablespoon olive oil
Other salad ingredients
- 5 cups chopped spinach
- ½ cup chopped onion
- ½ cup pecan
- ¼ cup dried cranberry
- ½ cup pomegranate arils
salad dressing
- 1 cup pomegranate arils
- ¼ cup water
- 1 teaspoon mustard
- 2 tablespoon Maple syrup
- ⅓ cup olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon grated garlic
- 1 tablespoon balsamic vinegar
Cooking Instructions
Roast butternut Squash
Peel butternut squash with a vegetable peeler. Cut the butternut squash into half using a sharp knife. Remove all of the seeds from the inside of the pumpkin. Peel and cut the skin into bite-sized chunks.
Roast in oven
Place the butternut squash slices on a cookie pan sheet.
Season it with pepper and salt and drizzle it with extra olive oil. Mix thoroughly. Cook for roughly 20 minutes in a preheated oven at 425 degrees Fahrenheit.
Toss the butternut squash cubes midway during the baking time to ensure even baking and golden brown, crispy edges on your roasted butternut squash. Once cooked, remove it from the oven and set aside.
Making Pomegranate salad dressing
In a blender, mix the pomegranate seeds. Blend in the water until smooth. To remove the seeds, drain the juice through a fine strainer. Set this aside for now.Add olive oil, balsamic vinegar, garlic, mustard, salt & pepper, maple syrup, and pomegranate juice to a salad dressing bottle or mason jar.
Cover the jar with a tight-fitting lid. Shake until it thoroughly blends. Place it aside. Mix the chopped spinach, roasted squash, pecans, cranberries, onion, and pomegranate putting everything together. In a large mixing bowl, Combine them thoroughly. Toss with it as much pomegranate vinaigrette as desired.
Enjoy the fresh winter salad with Roasted squash and pomegranate.
Recipe 2: Slow Cooker Chicken and Vegetable Soup
Ingredients
- 1 pound (455g) of boneless skinless chicken breast
- 1 cup (240ml) of chopped broccoli (optional)
- 2 cloves minced garlic
- 1 diced carrot,
- 1 bay leaf
- 1/4 teaspoon dried thyme leaves
- 5 cups (1180ml) of chicken broth
- 2 stalks of diced celery,
- 1/2diced onion,
- 2 teaspoons (10ml) of Worcestershire sauce
- 1 small zucchini, cubed
- 1/2 teaspoon of kosher salt
- Salt and pepper to taste (optional)
- Parsley for garnish (optional)
Cooking instructions
In a slow cooker, combine all of the soup ingredients (chicken, carrots, celery, onion, bay leaf, Worcestershire sauce, dried thyme, chicken broth, zucchini, broccoli, garlic, and 1/2 teaspoon salt). Don't add the additional salt/pepper to taste and minced parsley.
Gently blend all of the ingredients to ensure that everything is well-mixed.
Be prepared for the strong odour of broccoli. To get rid of the cooked broccoli odour, boil it on the stovetop first, then add it to the soup about 15 minutes before it's done.
Cover and cook the chicken soup on Low for 7 hours or about 4 hours on High flame.
Gently shred the chicken using two forks and swirl the soup to distribute the meat evenly.
Season it with more salt and pepper to taste. Serve the soup garnished with minced parsley.
Recipe 3: Baked Salmon with Winter Vegetables
Ingredients
- Potatoes (diced)
- Carrots
- Red onions
- Lemon
- Italian seasoning
- Red chilli pepper flakes
- Sea salt and pepper
- Olive oil
- 4 medium-sized salmon fillets. (If using frozen fish, be sure to thaw it right before cooking.)
Cooking instructions
Preheat the oven to 450°F and line a large baking sheet with parchment paper. Arrange the root vegetables on a baking sheet and season with Italian seasoning, red chilli flakes, sea salt, and pepper. Next, drizzle the vegetables with oil and toss everything together lightly until it is equally coated.
Bake for 18 to 20 minutes, depending on the tray size. Try removing the baking sheet from the oven carefully, then make room for the salmon fillets.
After that, sprinkle the salmon with the remaining oil and season the dish to taste as per your liking.
Bake the salmon, potatoes, and vegetables for 10–12 minutes or until the fish and vegetables are cooked. You could add extra vegetables like asparagus, brussels sprouts, broccoli, cauliflower, sweet potatoes, and so on.
Conclusion
Many people gain weight when the weather becomes cold for various reasons, including a lack of sunlight, overeating, and not getting out of bed. However, blaming these causes for the extra belly fat you've gained over the winter month is not a good idea. Making small changes to your lifestyle, such as adding vitamin D-rich foods that can help you stay in shape or going for a short walk, can help you take care of your health and fitness.
