Increased Appetite on Cold Autumn Days – Ways to Tackle This Phenomenon
Alicja Kowalska
2026-03-25
7 min. read
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As the temperature outside drops and evenings become longer, a heightened desire for food often arises. In the autumn, our physical activity is significantly lower than in the summer, which can lead to weight gain. So, how do we cope with this phenomenon of increased appetite on cold autumn days?
Focus on food with low processing and creating suitably balanced meals
A diet that is based on fresh vegetables and fruits and whole grain cereals, containing valued sources of protein and fat, will significantly decrease the desire for additional meals. Normally, appetite increases when we choose highly processed foods with inadequate amounts of dietary fiber and protein, and large amounts of sugar, salt and fats (sweets, fast foods, salty snacks). These products make it easier to consume fat, and therefore we are inclined to eat more fatty foods. It is therefore important to take into account the characteristics of the products and properly balance the meals. It is worth consuming more whole grain cereals (e.g. oats, whole grain bread, whole grain pasta, grains), various vegetables and fruits (at least 400g daily, with the majority being vegetables), legumes, fish (especially fatty sea fish), low-fat dairy products (especially fermented), nuts and seeds (e.g. walnuts, pumpkin seeds, sunflower seeds). Processed cereal products, such as white bread or sweet pops, should be replaced with whole grain products, and red meat and processed meat products with poultry, fish, eggs, legumes and nuts. Animal fats should be replaced with plant-based fats (e.g. olive oil, rapeseed oil), and full-fat dairy products with low-fat ones. It is better to steam, cook or bake more often than to fry or grill. It is also important to limit the salting of dishes and to consume less red meat, processed meat products, sugar and sweet drinks. Properly balancing meals will help to provide the required amounts of vitamins, minerals and the feeling of satiety for a longer time.
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