Health & Fitness

17 Fall Fat-Loss Foods

Summer isn’t the only season to benefit from fresh fruits and vegetables for weight loss. Autumn offers a bounty of delicious produce to help you slim down. We’re sharing 16 fall fat-loss foods to incorporate into your menu planning.

One way to discover fat-loss foods during fall is to visit your local farmers’ market. You’ll likely enjoy a fresher selection than you would find at the grocery store. Without the middleman markups and pricey transportation costs, you may save money, too. What’s more, farmers’ market employees can often offer tips and tricks for preparing and serving produce you’re unfamiliar with.

No matter the season, the key to making fat-loss foods work for you is to stick to proper portions. Each of these recipes includes a recommended serving size. Make a commitment to yourself to stick to those portions. This will help ensure that you don’t consume too many calories. Check out 7 Portion Control Tips, and then try our 7-Day Portion Control Menu.

1. Apples
Love your body with these fall favorites. Apples are loaded with pectin, a substance that satisfies the appetite. Warm up your morning with Cinnamon Apple Breakfast Quinoa, or try Creamy Brown Rice, Apple, and Broccoli Salad for lunch.
Feast on an Apple Pie Flauta (featured above).

2. Artichokes
Largely considered a spring veggie, you can take advantage of the second harvest some areas have during autumn. Artichokes are a natural diuretic, preventing water retention and bloating. They’re also high in fiber. Try Artichoke & Spinach Penne Casserole or Fish and Artichokes with White Wine.

3. Beets
This no-fat, no-cholesterol food is a good option for adding extra fiber to your diet when losing weight. Dig into Belly Dance Beet Salad or Slow Cooker Beets with Creamy Goat Cheese Sauce.

Brussels Sprouts with Cherry Tomato Sauté
4. Brussels Sprouts
This nutritional powerhouse is a winner on any list of foods to lose fat. In addition to fiber, brussels sprouts offer lean muscle-building protein. Enjoy them in Balsamic Chicken and Brussels Sprouts, Brussels Sprouts with Cherry Tomato Saute, or Roasted Brussels Sprouts.

5. Cabbage
Fat-loss foods like low-cal cabbage are smart additions to any weight loss plan. Dijon Roasted Cabbage is a tasty dish for folks who aren’t crazy about cabbage. If you’re looking for healthed-up comfort food, give Slow Cooker Stuffed Cabbage Rolls a go.

Cauliflower Stir-Fry

6. Cauliflower
This superfood offers protein and fiber. Recipes like Creamy Garlic Mashed Cauliflower make a healthy substitute for mashed potatoes. This veggie is also tasty in Cauliflower Stir Fry.

7. Pears
Pare down with pears, a fruit that delivers a winning combination of filling fiber and natural energy in the form of fructose. Treat those tastebuds to Roasted Pear Sandwich with Baby Spinach, Spinach Pear Walnut Salad, or Avocado Pear Smoothie.

8. Cranberries
Few flavors scream autumn like cranberry. Natural cranberries without added sweeteners are high in dietary fiber. Toss them into salads, prepare Homemade Cranberry Jam, or serve a side of Green Beans with Cranberries & Walnuts.

9. Lemongrass
Lemongrass is low cal (one cup offers about 66 calories). It’s long been used in some Asian cultures as a natural remedy that flushes toxins from the body. Try it in Filipino BBQ Chicken or Lemongrass Shrimp on Toast.

10. Okra
This southern cuisine staple is low on the glycemic index, which means it won’t have a negative effect on blood sugar. Okra’s also low in fat and calories. That batter-fried recipe you’re thinking of won’t help you lose weight, but Slow Cooker 13-Bean Burgoo Stew is a deliciously healthy way to enjoy this summer-into-fall vegetable.


11. Cinnamon
Some of our favorite fall treats come with a helping of spicy cinnamon. It turns out that this fall baking favorite offers more than just a yummy flavor, it wards off extra weight, too! Enjoy cinnamon in Pan Seared Peaches and Cinnamon, Slow Cooker Apple Cinnamon Oatmeal, and Cinnamon-Spiced Coffee.

12. Persimmons
This fruit contains iodine, which is important for the thyroid function that helps regulate a healthy metabolism. Enjoy them as a fresh snack or chilled with a little lemon juice.

13. Pomegranate
The fiber found in pomegranates can help maintain more even blood sugar levels and satisfy your appetite. Slow Cooker Pomegranate Chicken Breasts is a delish SkinnyMs. favorite, or you can try something new with Prickly Pear Salad with Pomegranate Syrup.


14. Pumpkin
Not just for Halloween décor, pumpkins are high in fiber and keep you feeling fuller longer. Slow Cooker Pumpkin Custard Oatmeal is a delicious way to jumpstart your morning metabolism. We also love Pumpkin French Toast on a cool fall morning.
Our Caramel Pumpkin Spice Popcorn is outrageously delicious, and it’s made without refined sugar.

15. Squash
Autumn is the right time to add squash to your fat-loss grocery list. Varieties like butternut and acorn deliver high-fiber, low-fat benefits to help you trim down. Try fall recipe ideas like Curry-Roasted Acorn Squash or Spinach Butternut Squash Lasagna.

16. Sweet Potatoes
Rich in dietary fiber, high in water content, and low in calories, sweet potatoes are a natural choice on any fall fat-loss foods list. Try them in Crockpot Baked Sweet Potatoes, Stuffed Southwestern Sweet Potatoes, or Roasted Sweet Potatoes, Poached Eggs, & Avocado.

Mouthwatering Pizza made with Healthy Crust

17. Zucchini
Since this veggie often hangs around into fall, it’s a yummy choice for weight loss menus. Add Baked Zucchini Fritters or Grilled Eggplant & Zucchini Salad to your meal plan, or mix up pizza night with Zucchini Crusted Pizza.


For more tasty recipes (including foods to lose fat), healthy lifestyle tips, and whole body workouts, check out our Facebook page and follow us on Pinterest. Subscribe to our newsletter for health updates throughout the seasons!

The holidays are creeping closer! Look and feel fabulous for holiday get-togethers and events. Start the SkinnyMs. Clean Overhaul 30-Day Weight Loss Program now.


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