Trying to lose weight in winter is tough — nonstop seasonal celebrations and seemingly endless treats make it hard to stay on track. And let’s be honest, as the weather turns chilly, wouldn’t we rather just bundle up inside with our favorite indulgent snacks and put off weight loss until spring?
Yet, plenty of healthy foods come into season during winter that can make wonderful additions to your menu without completely derailing your diet. Below, two nutrition experts recommend the best winter foods for weight loss, along with some tasty ways to enjoy them.
1. Kale
Kale is a leafy green that packs a punch when it comes to nutrition. Not only is each serving low in calories, but it’s also brimming with disease-fighting antioxidants and fiber, which can help you feel fuller for longer.
So what are some great ways to eat kale? “Kale salads are beloved by some and parodied by others, but kale can also be added to soups or scrambled into eggs,” says Destini Moody, RD, head of performance nutrition for the NBA G League Ignite.
Try this delicious Tomato Kale Soup as a cozy winter pick-me-up. Our Green Breakfast Power Bowl also centers kale alongside other nutritious ingredients like whole grains, eggs, and garlic.
Finally, for a healthy, high-fiber alternative to processed potato chips, Moody recommends baking kale with a bit of olive oil and salt to make your own kale chips.
2. Sweet Potatoes
“Sweet potatoes are the perfect winter food to help with weight loss,” says Danielle VenHuizen, RDN, founder of Food Sense Nutrition. “They are high in fiber to keep you full and also very high in beta-carotene, a potent antioxidant that can ward off inflammation.”
Sweet potatoes may also be even more satiating than other carbs like pasta or rice, according to Moody. “By controlling calorie intake over time, you can lose weight more efficiently,” she says.
For a filling way to start your day, try making a batch of our Sweet Potato and Spinach Egg Muffins. Sweet potatoes can also be mashed, roasted, or sautéed for a simple yet satisfying side dish.
3. Brussels Sprouts
Thanks to their low calorie content, Brussels sprouts can be a stellar addition to your winter weight loss diet. Not only does each cup of cooked Brussels sprouts provide less than 60 calories, but it also boasts over 4 grams of satiety-boosting fiber.
“They are also a vegetable that doesn’t need an addition of extra ingredients (and thus extra calories) to make them a flavorful side dish,” says Moody. “Toss with a bit of salt, garlic powder, and balsamic vinegar and roast for crispy goodness.” Or try whipping up our Baked Pumpkin Pasta With Brussels Sprouts for a hearty and healthy winter meal.
4. Oats
Beyond being a beloved breakfast staple, oats are also an excellent weight-loss-friendly winter food. “Oats are high in fiber, especially soluble fiber, which can help balance blood sugar and increase satiety,” says VenHuizen. She says that oats also contain a special type of fiber known as beta-glucan, which can ease inflammation and may even aid weight loss.
Of course, there are tons of interesting ways to enjoy oats, with overnight oats likely ranking as among the most popular. Oats also work well added to veggie burgers, baked goods, and smoothies. For an indulgent, low-calorie dessert that’s sure to satisfy your sweet tooth, you can even try making this recipe for Skillet Pears with Oats and Hazelnuts.
5. Beets
Known for their vibrant red hue and earthy taste, beets are perfect for adding a pop of color to your plate. According to Moody, they’re also low in carbs and calories, rich in heart-healthy potassium, and super versatile. She says that they work well in salads, hummus recipes, and even smoothies. “They have a slightly sweet flavor that is enhanced when the vegetable is cooked,” she adds.
Looking for a creative way to start cooking with this root veggie? Try our Bright Beet Salad, which features red beets with other nutritious ingredients like arugula, peas, and apples. If citrus is more your speed, make this Beet and Citrus Salad instead, which pairs beets with zingy fresh fruits like oranges, grapefruit, and lime.
6. Lentils
Lentils are another great food to load up on when temperatures start to dip. “They are high in both fiber and protein, which help keep you full longer, and they supply a host of immune-supportive and energy-boosting minerals, including zinc and iron,” says VenHuizen.
They’re also easy to incorporate in your go-to winter meals and make a great addition to everything from hearty chilis to warm grain salads. Our Coconut Lentil Soup is also worth a try for an easy weeknight dinner that can help you on your weight loss journey.
Other Considerations
Even though losing weight during winter might feel daunting, it doesn’t have to be. Enjoying a variety of fresh winter fruits and veggies is a great way to stay on track and experiment with some new recipes in the process. You also don’t have to skip out on all your favorite seasonal sweets. Instead, simply moderate your intake by eating mindfully, savoring each and every bite.
Editorial Sources and Fact-Checking
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- Robertson TM, Alzaabi AZ, Robertson MD, et al. Starchy Carbohydrates in a Healthy Diet: The Role of the Humble Potato. Nutrients. November 14, 2018.
- Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of Obesity & Metabolic Syndrome. March 30, 2021.
- Brussels Sprouts, Cooked, Boiled, Drained, Without Salt. U.S. Department of Agriculture. April 1, 2019.
- Paudel D, Dhungana B, Caffe M, et al. A Review of Health-Beneficial Properties of Oats. Foods. October 26, 2021.
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- Beets, Raw. U.S. Department of Agriculture. April 1, 2019.
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