When the temperature drops, cravings tend to rise, think warm desserts, takeaway dinners, and more frequent snacking. It’s totally normal, but if your goal is to stay on track through winter, protein is your best ally.
Protein isn’t just for gym-goers or bodybuilders. It plays a crucial role in curbing cravings, supporting fat loss, and helping you stay full and satisfied between meals.
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Why do we crave more in winter?
There’s actually science behind those heavier winter cravings. As the temperature drops, your body works harder to maintain heat, which can increase appetite slightly. Add to that shorter days, less sunlight and more time indoors, and it’s easy to fall into patterns of emotional eating or boredom snacking.
This is where protein becomes your secret weapon.
How protein supports fat loss
Protein is the most satiating macronutrient, meaning it keeps you full longer than carbs or fats. When you eat enough protein, you’re less likely to reach for snacks soon after meals. It also helps to regulate your hunger hormones, ghrelin and leptin, which play a big role in how full and satisfied you feel.
Another bonus? Eating adequate protein helps preserve lean muscle mass when you’re in a calorie deficit. This is important because muscle helps maintain your metabolic rate, even when you’re trying to lose weight.
Easy ways to add more protein in winter
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Add a scoop of protein powder to your oats, smoothies, or baking
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Use Greek yoghurt instead of cream or sour cream in recipes
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Choose lean meats, tofu, eggs, or legumes as your meal base
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Snack on boiled eggs, protein bars or shakes, or cottage cheese
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Try high-protein soups, stews and one-pan bakes
In the equ app, your daily protein target is already customised to your goals. You don’t need to overthink it — just focus on hitting your targets consistently, even on cold, cosy nights.