February 15, 2026, 4:12 pm | Read time: 4 minutes
As temperatures drop, many people find their appetites increasing. But does our body really need more energy in subzero temperatures, or is winter hunger just a myth? FITBOOK author Nina Ponath asked an expert whether cold weather actually boosts calorie consumption and how we can warm ourselves from the inside without gaining weight.
The Body Doesn’t Need Extra Energy in Winter Because We Artificially Keep It Warm
Does our body actually burn more calories in winter, or do we just eat differently? The sobering answer: No. In our modern lives, we burn hardly any more calories in the cold. “Calorie consumption doesn’t noticeably increase here,” says nutritionist and obesity expert Dimitri Kogan from Krankenhaus Winsen in response to a FITBOOK inquiry.
The reason is simple: We usually don’t let the cold get to us. Warm clothing and heated rooms mean our bodies hardly need to expend extra energy to maintain a core temperature of 98.6 degrees Fahrenheit. While studies show that extreme shivering and the associated trembling (known as “shivering thermogenesis”) can massively increase energy expenditure in the short term, this effect is practically irrelevant in modern life: As soon as we’re back indoors, the heating takes over. So, our bodies don’t need to expend extra energy to maintain a core temperature of 98.6 degrees because we artificially keep them warm.
But if energy consumption hardly increases in winter, the crucial question remains: Why does our body crave pizza, chocolate, and rich food so much?
Why Do We Still Have Such a Big Appetite in Winter?
“Winter hunger” may be a relic from the Stone Age. In times of real cold, winter meant higher stress, less food, and more energy needs. Our bodies learned to store reserves. This program still runs today, even though we no longer wander the steppes shivering.
There’s also a psychological factor: Short days, little sunlight, and a gloomy mood lead many people to compensate with so-called “comfort food.” Sweet and fatty foods have a short-term mood-lifting effect. But this is where the problem begins.
Winter Hunger is Psychological and Insulin-Related
“Especially sweets lead to insulin spikes,” explains nutritionist Dimitri Kogan. “Blood sugar rises quickly but also drops quickly again—and then the next craving hits.” Snacks and soft drinks provide calories but hardly satisfy. “These are calories you consume that neither keep you full for long nor significantly contribute to heat production,” Kogan says.
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How can we do better? Instead of giving in to the first craving impulse, expert Dimitri Kogan advises focusing on two areas: satiety and so-called diet-induced thermogenesis.
1. Food That Warms You up
Digestion generates heat—but not all nutrients do so equally. “When food is metabolized, energy is consumed and released as heat,” Kogan explains. Protein is particularly effective: According to the expert, about 20 to 30 percent of the calories in protein are used directly for processing.
In concrete terms: Eating a protein-rich diet not only keeps you full longer but also supports the body’s own heat production. Suitable options include
- Meat
- Fish
- Eggs
- Legumes
- Dairy products with high protein content
Spice it up: Chili and cayenne pepper contain capsaicin, which further boosts thermogenesis. The same applies, albeit to a lesser extent, to caffeine: Coffee or green tea can slightly stimulate heat production.
2. Satiety Through Volume and Fiber
Equally important is how stable our blood sugar remains. “Snacks, soft drinks, and sweets don’t help against the cold feeling,” emphasizes Dimitri Kogan. These foods cause quick insulin spikes—blood sugar levels plummet shortly after, and hunger returns.
Instead, we should opt for fiber-rich foods. A large, warm plate of vegetables and proteins keeps the digestive system busy for a long time. “After a sensible, wholesome meal, the stomach empties slowly,” the expert says. Sweets should, if at all, be consumed only at the end of a meal to keep the insulin peak flat.
Conclusion: Eat to Fullness in the Cold Instead of Snacking!
We don’t need to eat more in winter, just the right things. Instead of giving in to the first impulse for chocolate, one should opt for a smart combination of proteins and fiber. This not only satisfies in the long term but also uses diet-induced thermogenesis to warm us naturally from the inside.