Why Do We Need to Eat More Fat in Winter?

October 29, 2025 •

4 min read

The body's natural inclination to crave fattier foods during colder months is a survival response, a leftover trait from our hunter-gatherer ancestors. In winter, our metabolism works harder to maintain core body temperature, which increases our need for energy-dense foods, explaining why we need to eat more fat in winter.

Quick Summary

This article explores the biological and hormonal reasons for increased fat cravings in winter, detailing how healthy fats aid thermoregulation, nutrient absorption, mood, and overall winter health.

Key Points

Evolutionary Adaptation: Ancestral survival instincts cause us to crave calorie-dense foods, like fats, during colder months for energy storage.
Hormonal Influence: Reduced sunlight in winter affects serotonin and melatonin levels, prompting cravings for fatty and carb-rich foods to boost mood.
Internal Warmth: The body burns more calories to maintain core temperature in cold weather, and fat provides an efficient energy source for this thermogenesis process.
Enhanced Nutrient Absorption: Healthy fats are crucial for absorbing essential fat-soluble vitamins (A, D, E, K), which are vital for overall health and immunity, especially during winter.
Skin and Hair Health: Omega-3 fatty acids from healthy fats help to combat the dryness of winter, moisturizing skin and promoting healthy hair.
Choosing the Right Fats: Opt for healthy, unsaturated fats from sources like avocados and nuts while limiting unhealthy, saturated, and trans fats found in processed foods.

The Biological Push: Ancestral Roots and Modern Cravings

The craving for rich, calorie-dense foods during winter is not just a psychological phenomenon; it is rooted in human evolution. Our ancestors, who faced seasonal food scarcity, evolved to store energy in the form of fat to survive the lean winter months. While modern society has a consistent food supply, our bodies' ancient programming still prompts us to seek energy-rich foods when the days shorten and temperatures drop. This explains why a craving for a hearty casserole or creamy soup feels so natural in November, while a light salad might seem more appealing in July. This ingrained biological response is a key reason why we need to eat more fat in winter.

Hormonal Shifts and Mood Regulation

Winter's shorter days and reduced sunlight have a significant impact on our mood and hormones. Seasonal Affective Disorder (SAD), a type of depression related to changes in seasons, affects many people. Less sunlight leads to a drop in serotonin, the 'feel-good' hormone, and an increase in melatonin, which regulates sleep cycles. This hormonal shift can result in lower mood and fatigue, driving the body to seek out carbohydrates and fats for a quick serotonin boost. Including healthy fats in your diet, such as omega-3 fatty acids, supports brain health and helps manage these mood fluctuations.

Thermogenesis: Staying Warm from the Inside Out

One of the most direct and crucial functions of fat in winter is thermogenesis, the process of heat production. As the external temperature drops, our body expends more energy to maintain a constant internal temperature. Consuming fats provides a concentrated and efficient source of fuel for this process. Brown adipose tissue (BAT), or 'brown fat,' is particularly active in cold weather, burning energy to generate heat. While eating more fat doesn't directly increase the amount of BAT, providing the body with adequate fuel is essential for this heat-generating process to function effectively.

The Role of Healthy Fats Beyond Energy

Beyond simply providing warmth, healthy fats are critical for several other bodily functions that are especially important during the winter season.

A list of key health benefits of consuming healthy fats in winter:

Enhanced Nutrient Absorption: Vitamins A, D, E, and K are all fat-soluble, meaning they can only be absorbed by the body in the presence of fat. With limited sunlight reducing Vitamin D production in winter, it's crucial to maximize its absorption from dietary sources. Incorporating healthy fats ensures your body can utilize these essential vitamins effectively.
Support for Skin and Hair: The cold, dry winter air can wreak havoc on skin and hair, leading to dryness and flakiness. Healthy fats, particularly omega-3s, help lock in moisture, reduce inflammation, and maintain the skin's natural barrier. They nourish hair follicles from the inside out, promoting shine and health.
Hormonal Balance: A healthy intake of fats is necessary for the production of several hormones, including sex hormones and those that regulate metabolism. Hormonal imbalance can be exacerbated by the reduced sunlight and potential stress of winter, making a consistent intake of healthy fats vital for keeping your endocrine system running smoothly.

Healthy Fats vs. Unhealthy Fats: A Comparative Table

Not all fats are created equal. The key to benefiting from a higher-fat diet in winter lies in choosing the right kinds. Healthy, unsaturated fats provide essential nutrients, while unhealthy, saturated, and trans fats can have detrimental effects on health.


Feature	Healthy Fats (Unsaturated)	Unhealthy Fats (Saturated & Trans)
Source	Avocados, nuts, seeds, olive oil, fatty fish	Red meat, butter, processed foods, fried items
Health Impact	Supports heart health, reduces inflammation, and aids vitamin absorption	Increases LDL ('bad') cholesterol, raises heart disease risk
Energy Release	Slow, sustained energy release, promoting satiety	Quick, less sustained energy leading to cravings
Winter Benefit	Aids thermogenesis and nutrient uptake without contributing to unhealthy weight gain	Can lead to unhealthy weight gain and increased risk of chronic disease
Processing	Generally minimally processed or naturally occurring	Often heavily processed and modified for shelf life

Making Smart Dietary Choices

While the urge to reach for comfort food is strong, especially in winter, it's important to be mindful of your choices. Instead of reaching for processed, sugary snacks and fried foods, incorporate healthy fat sources into your meals. Consider adding half an avocado to your breakfast, snacking on a handful of nuts, or incorporating fatty fish like salmon into your weekly menu. Using olive oil for cooking and in dressings is another simple and effective way to increase your intake of healthy fats.

Conclusion

In conclusion, understanding why we need to eat more fat in winter involves recognizing a complex interplay of evolutionary biology, hormonal changes, and metabolic demands. Our bodies are naturally wired to crave energy-dense foods to stay warm, maintain mood stability, and ensure the absorption of vital nutrients during the colder, darker months. By choosing healthy, unsaturated fats and being mindful of portion sizes, you can honor your body's natural needs without resorting to unhealthy comfort eating. This strategic approach ensures you remain energized, healthy, and well-nourished throughout the winter, supporting your overall well-being. Focusing on quality fat sources allows you to align your diet with your body's innate wisdom, paving the way for a healthier and more comfortable winter experience.

Visit Nutrition.gov for authoritative information on fats and other nutritional topics.

Frequently Asked Questions

It is not unusual to gain a small amount of weight in winter due to biological and environmental factors, such as increased cravings for calorie-dense food and decreased physical activity. However, focusing on healthy fats and a balanced diet is more beneficial than relying on unhealthy comfort eating.

The best fats to eat in winter are healthy, unsaturated fats. This includes sources like avocados, olive oil, nuts, seeds, and fatty fish such as salmon and mackerel.

Healthy fats, especially omega-3 fatty acids, help to maintain the skin's moisture barrier, reducing dryness and flakiness that are common in cold, dry weather. They also possess anti-inflammatory properties.

Yes, fats can influence mood, particularly those containing omega-3 fatty acids, which support brain function and help regulate mood-related hormones like serotonin. A balanced diet with healthy fats can counteract mood dips associated with less sunlight.

Fats are a high-density energy source that provides fuel for thermogenesis, the process where your body burns calories to generate heat and maintain its core temperature. This is especially important when it's cold outside.

Yes, a deficiency in healthy fats can lead to health issues like fatigue, dry skin, and poor immunity, partly due to the malabsorption of fat-soluble vitamins. Your body needs essential fatty acids for optimal health.

Yes, unlike white fat that stores energy, brown adipose tissue (BAT) or 'brown fat' burns energy to generate heat and keep the body warm. While consuming more fat doesn't necessarily create more brown fat, it provides the fuel for this heat-generating process.