Some of the year’s most delicious foods crop up in the fall. With the upcoming holidays, now is a great time to try out some great fall recipes while using autumn’s harvest to leverage your weight-loss goals.

Here are our five favorite fall foods that have weight-loss benefits!


These fiber-packed fruits are rich in flavonoids, which have been shown to help prevent weight gain. They are also an excellent source of both soluble and insoluble fiber, which can help fill you up, as well as keep your digestion moving.  

Did you know that eating an apple before each meal can aid in weight loss? The pectin found in apples not only helps release fat, but it can also help to prevent your body from absorbing it. Read More

Try these recipes using apples:


Pumpkins are a great source of fiber, which helps suppress your appetite and promote weight loss. Plus, pumpkin is crazy low in calories—just 30 per 1 cup serving. Pumpkin is also loaded with vitamins and minerals including vitamins A and C, which can help boost your immune system. A perfect fall food!

Add it to oatmeal, smoothies, or baked goods.

Try these recipes using pumpkin:


Pecans are one of the best fall foods for supporting healthy body weight. They’re a nutrient-dense food that satisfies your hunger and stimulates your metabolism. Pecans, like many other nuts, are high in healthy fats which promote satiety and steady your blood sugar levels.

Pecans contain important minerals like calcium and potassium and essential vitamins like C, A, and the B-complex. But it’s the vitamin E, zinc, and magnesium in pecans that help with weight loss.

Have them as a snack, or grind them and use them as bread crumbs in your favorite recipe.

Try these recipes using pecans:

Winter Squash

Winter squash varieties are low in calories and high in fiber, which will help satisfy your appetite and directly aids in weight loss by slowing down the rate that your body absorbs sugar and glucose. This also stabilizes your blood sugar levels discouraging your body from releasing unwanted insulin that will store fat. Squash is also rich in vitamins A, C, and K.

Roast, mash, or use in soups—the possibilities are endless.

Try these recipes using winter squash:


A cup of cauliflower will serve up 2 grams of fiber for just 27 calories! it’s also loaded with Vitamin C which could rev your body’s fat-burning engines!

Incorporate raw cauliflower into salads, roast it, include it in soups, or add it to sauces to increase the fiber in the dish. There are so many recipes you can try! Join us on Pinterest for some great entree and sidekick ideas!