8 Superfoods That Will Help You Lose Weight This Fall
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These fall superfoods will help accelerate your weight loss as the temperature drops.
As the season slides from summer into fall, it's easy to get nostalgic for extra-long days, vaguely remembered nights and the bounty of fruits and veggies that warm weather brings. While we can't prevent you from tearing up over your Instagram archives, we do know that fall brings its own bumper crop of delectable produce.
These healthy, hearty staples, easy to find at your favorite grocery store or farmer's market, are chock-full of nutrients that help your body run optimally and burn fat. This year, it can be swimsuit season all year long. Enjoy, and to blast your belly fat by October, read these essential 14 Ways to Lose Your Belly in 14 Days!
Winter Squash
Winter squash is the blanket term for a bunch of delicious fruits that include acorn, spaghetti, butternut, hubbard and kabocha squashes, and pumpkin. All varieties are rich in vitamins A and C and contain anti-inflammatory omega-3 fatty acids, according to Alexandra Miller, RDN, LDN, the corporate dietitian at Medifast. "Pumpkin is rich in potassium and provides more than 20% of your daily recommended intake of fiber," she says. It's also a good source of B vitamins, a nutrient that helps metabolize fats, proteins and carbs that are stored as fat in the body, especially the belly.
Eat This! Tip
Swap out your carb-laden pasta for spaghetti squash. It only contains 40 calories per cup compared to 220 calories per cup in spaghetti. The potassium will do your muscles a solid, just like these 9 other High-Potassium Foods That Keep Your Muscles Healthy and Strong.
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Mushrooms
Mushrooms are the type of fungi you want to find in your fridge. Rich in vitamins D and B, they're a great addition to everything from salads to burgers because the texture mimics that of meat. Mushrooms also rev metabolism, because they're rich in selenium, an antioxidant that repairs cell damage and helps the thyroid, says Jennifer Glockner, RDN, and author of the Smartee Plate series.
Eat This! Tip
Mushrooms are your BFF when it comes to making a quick, hearty and nutritious meal. They're in this delicious recipe for Soft Veggie Chicken Tacos, just one of our 15-Minute Dinners for Weight Loss!
Cauliflower
Like spaghetti squash, cauliflower is an incredibly versatile swap for carb-laden, starchy foods. Grated cauliflower can take the place of rice; mashed cauliflower can stand in for mashed potatoes; tiny florets can sub for noodles in mac-and-cheese. Bonus: "Cruciferous vegetables like cauliflower have shown to possibly help reduce the risk of certain cancers, namely prostate cancer, due to their high antioxidant activity," says Miller. High in fiber, these veggies can also help you feel fuller longer, leading you to consume few calories and, in turn, lose weight.
Eat This! Tip
Buy cauliflower (and other veggies like carrots, cucumbers, celery and carrots) over the weekend, chop them up and store them in bags in the fridge. You can then toss them into salads, stir-frys and side dishes during the week, or reach for them as a ready-to-go snack.
Apples
Synonymous with fall, apples should be ubiquitous in your kitchen. They're high in fiber, which keeps you fuller longer, and vitamin C, an antioxidant important for protecting gums and healing wounds by enhancing collagen production, says Glockner. And they're one of the Very Best Fruits for Fat Loss!
Eat This! Tip
Many of an apple's nutrients are found in the skin, so wash it well and enjoy the whole fruit, says Glockner. Buying organic apples is your best bet, because it’s one of the “dirty dozen” fruits and vegetables that contain a higher concentration of pesticide residue than other types of produce.
Kiwi
This tropical fruit is the perfect way to satisfy your sweet tooth without bloating your belly. "One medium kiwi has about 60 calories, 100 percent of the vitamin C we need in a day, and more than half the potassium one banana has to offer," says Miller. In addition to being low-cal, fruits rich in vitamin C help the body oxidize fat during moderate-intensity exercise, according to a study published in the Journal of the American College of Nutrition. Potassium also helps the body metabolize fats and carbohydrates.
Eat This! Tip
"Kiwi is also an excellent all-natural meat tenderizer due to a unique enzyme called actinidin," adds Miller. Simply cut the kiwi in half and rub the cut end of your meat.
Persimmons
These might not be on your fall food radar, but they should be. The firm orange fruits are rich in vitamins A and C and high in fiber. "Persimmons also provide a small amount of manganese, which is important in metabolism of fats and protein," says Glockner. They also contain lycopene, an antioxidant which may reduce the risk of cancer.
Eat This! Tip
Use the slices in salads, or chop them up into salsa. Persimmons and other portable fruits are 19 Weight Loss Staples You Should Always Have on Hand!
Pears
Pears are so sweet that it seems impossible they only contain about 100 calories each, but it's true. This fall fruit is a good source of vitamin C and contains 6 grams of fiber per medium fruit (24% of your daily value). Pears help keep hunger at bay thanks to pectin, "a soluble fiber that attracts water and turns to gel, slowing down digestion," says Glockner, "which may help to reduce blood cholesterol and reduce risk of heart disease and colon cancer."
Eat This! Tip
Eat pears by themselves, or add them to grilled cheese sandwiches, salads, chutneys and salsas to lend a sweet kick.
Pomegranates
Though getting to a pomegranate’s seeds might be a challenge, it's totally worth the effort. The sweet fruit is rich in vitamins including C and K, along with polyphenols, antioxidants that have been shown to reduce the size of fat cells and even keep them from developing!
Eat This! Tip
Pomegranate seeds are great as a topping in salads and to add a low-carb crunch in yogurts, cereals and other dishes. Add them liberally to your diet; they're one of the 8 Fruits You Should Be Eating for a Better Body!
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