5 foods to eat in the fall to lose weight faster – eat this, not that
One of the most exciting things about the change of seasons is that you can enjoy a whole new abundance of produce, and fall without doubt brings some of the tastiest foods around. As an added bonus, many of these foods are good for you. No, we’re not talking about apple pie and stuffing, although they are delicious, they’re not exactly the best choices when trying to lose weight. That’s why we’ve rounded up all the Foods to Eat During Fall for Faster Weight Loss. So you know exactly which in-season ingredients to focus on when trying to lose weight.
Whether you’re looking for nutritious on-the-go snacks for work or new veggies to add to your weekday dinners, be sure to add the following fall foods to your shopping cart to make your weight loss journey easier. So, be sure to check out our list of the 7 healthiest foods to eat right now.
Dietitians agree that pumpkin is a must-try fall staple. According to Jinan Banna, PhD, RD, it not only contains essential nutrients, but it’s also high in fiber, which helps you stay full so you don’t overeat between meals.
âPumpkin may be beneficial for weight loss because it is largely made up of water (around 90%), which makes it low in calories while still being high in vitamins and minerals that are beneficial for health,â Mackenzie explains. Burgess, RDN and Recipe Developer at Cheerful Choices.
Burgess highly recommends choosing 100% canned pumpkin puree, rather than pumpkin pie mix which is typically made for baking and therefore filled with unnecessary added sugar. Try adding mashed pumpkin to soups and smoothies, or mixing it with oatmeal and nut butter for no-bake pumpkin energy bites.
By the way, if you are carving pumpkins this season, be sure to save the seeds for roasting.
âThese seeds may be small, but their benefits are powerful,â says Kate Wilson McGowan, RDN, founder of Bittersweet Nutrition. “Pumpkin seeds are rich in nutrients known to promote weight loss, such as fiber, protein, and unsaturated fatty acids. A handful of pumpkin seeds contain a substantial amount of healthy fat, 7 grams of protein (such as one egg), iron, magnesium and zinc. Since pumpkin seeds are high in magnesium and zinc, they help build immunity and reduce inflammation. Healthy levels of magnesium are important for your blood pressure. blood sugar, heart and bone health. “
McGowan suggests sprinkling pumpkin seeds over salads or tossing them into a trail mix, but they also make a stellar snack on their own.
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Whether you pick your own at a local farm or buy some from the supermarket, apples are another phenomenal fall food to stock up on when you’re aiming to shed a few pounds. A large apple with the skin on contains 5.4 grams of fiber, or 19% of your daily value.
Not to mention, Banna notes that apples have been linked with many other health benefits, like helping prevent certain chronic diseases, like cancer, cardiovascular disease, asthma, and Alzheimer’s disease.
A 2011 review in Advances in nutrition have recognized that apples are associated with better outcomes related to weight management, as well as bone health, gastrointestinal protection, lung function, and cognitive decline associated with aging.
Try dipping apple slices in almond butter for a healthy but filling snack, chopping them up and tossing them in a kale and nut salad, or adding thin slices to a turkey sandwich. for a sweet and satisfying crunch.
“This cruciferous vegetable is the perfect food for weight loss,” says Lisa Young, PhD, RDN, author of Finally full, finally thin, and member of our board of medical experts. “It’s high in fiber and low in calories, and goes great with lean protein like fish or chicken.”
If you don’t like the taste of Brussels sprouts, Jen Hernandez RDN, CSR, LDN of Plant-Powered Kidneys strongly recommends ditching the traditional method of steaming and roasting or deep-frying them. air for tastier results.
âThe charred and golden areas give more texture and a slight sweetness, which goes well with a balsamic reduction,â she explains. âThey are a great substitute for potatoes. “
âSatisfying your hunger with this nutrient-dense food is a great way to simultaneously aid weight loss and immune support,â says Trista Best, RD, MPH with Balance One.
Butternut squash is another low-calorie, high-fiber food, making it a no-brainer when it comes to weight loss. A 2009 study in The Journal of Nutrition found that for every gram of increase in dietary fiber intake, women lost 0.55 pounds and their body fat decreased by 0.25%. Butternut squash contains not only insoluble fiber, but also soluble fiber, which research shows can help reduce your appetite, causing you to consume fewer calories.
Butternut squash is super versatile – Best recommends using it in soups and stews, or adding roasted butternut squash to a fall-themed salad with sunflower seeds and cranberries. She says you can also use it in a healthy whole grain muffin recipe – this squash pairs particularly well with nuts and spices.
Butternut squash isn’t the only squash that can be helpful when it comes to weight loss. While acorn squash is a little less popular, it’s just as healthy.
âThe fiber in acorn squash adds more bulk without adding calories, which can help us feel satisfied,â says Emily Rice, RDN and registered dietitian with the medical center’s comprehensive weight management and metabolic surgery program. Wexner of Ohio State University. It also keeps food in the stomach longer, helping us feel fuller for longer, which can lead to less snacking and smaller portion sizes of nutrient-poor foods.
Dr. Joan Salge Blake, RDN, LDN â a professor of nutrition at Boston University and host of the Nutrition and Health Podcast On the spot !– recommend cooking acorn squash with cinnamon and a pinch of honey to satisfy your sweet tooth.
âStore cooked squash in a covered container in the refrigerator,â she says. âWhen you crave sweets, microwave a scoop of squash. “
You can also roast acorn squash with savory herbs and spices for a garnish side with roasted meats, or stuff half a roasted squash with lentils and other vegetables.
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