Jeera-ajwain water to bajra, jowar: Dietitian reveals winter foods that stop weight gain instantly

Winter cravings hit different — the hunger is louder, the blankets are warmer and the temptation to snack nonstop is very real. However, according to experts, this chilly season is actually the perfect time to nourish smarter, not heavier. With your metabolism working overtime to keep you warm, the right foods can supercharge immunity, boost digestion, keep your skin glowing and even prevent that sneaky winter weight gain.

In an interview with the Times of India, Deepika Dua Arora, Therapeutic Dietitian and Founder of Mutation Diet Clinic in New Delhi, explained, shared, “In winters, we feel very hungry so usually it’s seen that we tend to overeat. It’s important for us to select food sources that develop our immunity and strength without causing weight gain.”

Start your day right

According to Arora, beginning your morning with jeera–ajwain water helps reduce water retention. You can also make a digestion-friendly mix of saunf, black salt and jeera. Alternatively, she recommended a salty breakfast with Bajra, Jowar, Millet or Black Wheat and noted, “These grains are rich in fibre, iron, calcium and have a low GI index.”

Low-GI grains support blood sugar stability. A 2021 study in Nutrients found that low-glycaemic-index whole grains like millet help regulate blood glucose and improve satiety, making them ideal winter staples.

Load up on seasonal produce and healthy fats

Arora advised eating plenty of seasonal fruits and vegetables, especially leafy greens and citrus fruits, along with a handful of omega-3 rich nuts. For cooking, she emphasized traditional oils, “Use groundnut, mustard oil, walnut oil and don’t skip ghee — it’s very important for our internal greasing. Two teaspoons a day is beneficial.”

She also recommended applying two drops of ghee on the hands before bed for skin nourishment during cold months.

Healthy fats reduce inflammation. A 2019 review in Frontiers in Nutrition showed that omega-3–rich nuts and seeds significantly lower inflammation markers, improve metabolism and support winter immunity.

Winter superfoods for immunity and weight balance

Arora highlighted certain foods that work especially well during colder months:

• Avocado
• Sea buckthorn juice
• Black raisins
• Anjeer
• Date purée or powder
• Besan ka sheera
• Mulethi
• Probiotic curd
• Rice starch
• Coriander soup
• Green salads
• Til
• Flaxseeds
• Sesame seeds

She suggested choosing low-sugar desserts at night using date syrup or natural sweeteners like jaggery. “These help curb sugar cravings, improve satiety and reduce constipation,” she said. Her favourites include makhana kheer, besan sheera with nuts, Kesar badam rabri and atta halwa with date syrup.

Improve skin, gut and immunity

Arora pointed to moringa and sea buckthorn juice as excellent for gut health and glowing winter skin. She added, “Garlic swallowed with a few Tulsi leaves helps in immunity and digestion.” The expert also recommended taking lassi, chaach or buttermilk and curd in the first half of the day, because consuming probiotic foods at night may cause digestive discomfort.

Probiotics strengthen immunity. A 2020 meta-analysis in the Journal of Nutrition found that probiotic intake improves gut microbiota, enhances immune function and reduces the risk of respiratory infections, a major winter concern.

Lean proteins for warmth and strength

Winter is an excellent time to increase lean proteins, Arora says. Her go-to list includes:

• Tofu
• Soya
• Eggs
• Chicken
• Besan
• Kala channa
• Flaxseeds
• Sesame seeds
• Chia seeds
• Peanuts
• Honey
• Jaggery
• Black/red carrots
• Ginger
• Cinnamon
• Mulethi
• Kachi haldi

“These foods work extremely well when the temperature is low,” she added.

Stay hydrated with the right drinks

Hydration naturally dips in winter, so Arora recommends black tea, green tea, green coffee, moringa tea and blue tea. However, she warned, “Don’t take these drinks on an empty stomach and they should not be the first or last thing of the day — that can create artificial digestion.”

Bottom line

Arora emphasised one simple guiding rule for winter, “Have carbohydrates with a low GI, increase good fats and fibre, and most importantly, stay hydrated. Enjoy your foods and maintain your health.”

With smart choices of warming spices, seasonal produce, healthy fats, lean proteins and low-GI grains, winter can become a season of nourishment, strength and immune resilience.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.