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Fall Seasonal Produce to Support Weight Loss
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Fall Seasonal Produce to Support Weight Loss
As the seasons change, fall brings a variety of nutrient-rich produce that can support your weight loss goals, especially if you’re using GLP-1 medications like compounded semaglutide. These medications help regulate appetite and blood sugar, and pairing them with seasonal produce can enhance your results by providing essential nutrients that support metabolism, digestion, and overall health.
Here are some examples of fall produce that can be part of a balanced, weight-loss-friendly diet:
1. Pumpkin
Pumpkin is a low-calorie, nutrient-dense food rich in fiber, which helps promote fullness and healthy digestion. One cup of cooked pumpkin contains about 7 grams of fiber and only 49 calories, making it an excellent option for those looking to control portion sizes while feeling satisfied.
How to Use:
- Add pureed pumpkin to smoothies, oatmeal, or soups for a creamy texture without the added calories.
- Roast pumpkin cubes with a sprinkle of cinnamon and nutmeg for a sweet side dish.
2. Brussels Sprouts
Brussels sprouts are rich in fiber and antioxidants, helping to promote fullness and reduce inflammation. One cup provides about 3 grams of fiber and only 38 calories. The fiber content can help maintain satiety, an important factor when on GLP-1 medications that reduce appetite.
How to Use:
- Roast Brussels sprouts with olive oil and balsamic vinegar for a crunchy, flavorful side dish.
- Shred them raw into salads for added crunch and a boost of fiber.
3. Apples
Apples are not only a fall staple but also an excellent fruit for weight loss. A medium apple contains about 95 calories and 4 grams of fiber. The combination of fiber and water content makes apples a satisfying snack that can help curb hunger between meals. Be sure to eat the skin, which is where most of the fiber is found!
How to Use:
- Slice apples and pair with a tablespoon of almond butter for a healthy, balanced snack.
- Dice them into salads or mix with oatmeal for added texture and sweetness.
4. Butternut Squash
Butternut squash is a versatile, low-calorie vegetable that’s perfect for fall. A cup of cooked butternut squash contains around 82 calories and 7 grams of fiber. It's also a good source of vitamins A and C, which support immune function and skin health.
How to Use:
- Roast butternut squash with herbs like rosemary or thyme for a savory side dish.
- Puree it into soups or stews for a rich, creamy texture.
5. Pears
Like apples, pears are a fiber-packed fall fruit that supports digestion and satiety. A medium pear contains about 6 grams of fiber and 101 calories. The high fiber content can help slow down the absorption of sugar, preventing blood sugar spikes and crashes that can lead to overeating.
How to Use:
- Slice pears into salads with walnuts for a delicious, nutrient-dense meal.
- Roast pears with cinnamon for a healthy dessert option.
6. Sweet Potatoes
Sweet potatoes are a great source of complex carbohydrates, fiber, and essential vitamins like vitamin A. One medium sweet potato contains about 103 calories and 4 grams of fiber. The slow-digesting carbohydrates in sweet potatoes provide lasting energy, which is essential for maintaining physical activity during weight loss.
How to Use:
- Roast sweet potatoes with olive oil and your favorite spices for a nutritious side dish.
- Mash them with a sprinkle of cinnamon for a naturally sweet alternative to regular mashed potatoes.
Incorporating these fall seasonal produce options into your diet can help support your weight loss goals, especially when combined with GLP-1 medications like compounded semaglutide. These medications work by reducing appetite and regulating blood sugar, and pairing them with nutrient-dense, high-fiber foods like pumpkin, Brussels sprouts, and apples can enhance their effectiveness. Enjoying seasonal produce allows you to make the most of the flavors of fall while staying on track with your health goals. Be sure to check out these dietitian approved fall recipes!
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