Mushrooms
Mushrooms
Mushrooms are one of the main stars of autumn foods that help you lose weight because, apart from having few calories (due to their low content in carbohydrates and fats) they contain a large amount of fiber, which is why in addition to gaining weight very little is one of the most satisfying foods. In addition, they are rich in vitamins of group B, that favor your defenses; contain potassium, which improves fluid retention and fights bloating; and its contribution in phosphorus activates mental agility.
- Powerful hunger remover. According to a study by the Johns Hopkins University in Baltimore (USA), their hunger-suppressing effect lasts up to three days after eating them.
pumpkin
pumpkin
Pumpkin, one of the most emblematic autumn vegetables, is composed mainly of water, which added to its low carbohydrate content and low fat make it another of the autumn foods that help you stay in line. Its richness in fiber, in addition, makes it very satiating and, also, improves intestinal transit due to the high presence of mucilage, a type of soluble fiber that has the ability to soften the mucous membranes of the gastrointestinal tract.
- Make the most of it. You can use it as a garnish in place of potatoes, or to thicken in creams and stews instead of flour. If you want more ideas, here are recipes with pumpkin that you will want to repeat.
Red mullet
Red mullet
This semi-fat fish, halfway between the whites and the blues, is one of those that in another year are in their prime. As oily fish it is rich in healthy omega 3 fatty acids, which help reduce cholesterol levels, but as it is not very fatty it is highly indicated when dieting. In addition, although its protein content is not very high, its proteins are considered of high biological value because they contain all the essential amino acids.
- How to cook it. You can separate the loins and make them grilled, baked or steamed, cooking that is much lighter than traditional frying. And it is delicious accompanied with some sautéed mushrooms.
Apple
Apple
The many health benefits of the apple have made them have their own saying and all ("an apple a day takes the doctor out of your life"). And is that among the reasons to eat apple daily (it helps reduce cholesterol, has a high antioxidant power …) is that it is very light, due to its few calories, and that it takes away your hunger thanks to pectin, a type of fiber that forms a gel in the stomach that slows your digestion.
- More benefits. If you consume it with the skin, it is an excellent ally against constipation.
Prawns
Prawns
The fall months and, as the end of the year approaches, prawns are at their best, and like other seafood they are a high-protein, low-fat food. Unless you have high cholesterol problems, they are totally recommended when you want something very nutritious but at the same time light. To avoid adding hidden calories, cook them on the grill, steamed or cooked and do not accompany them with very caloric sauces.
- More benefits. Prawns are estimated to have 220 mg of calcium per 100 g, so they are a perfect option for strengthening your bones. Discover more ways to get more calcium without realizing it.
Vegetables
Vegetables
Legumes are slow-absorbing carbohydrates that help maintain blood glucose levels and avoid the dreaded energy "crashes." And they are rich in protein and fiber, which makes them the list of the most satisfying foods and that you do not have so many temptations to snack. You can eat them in salad, in vegetable stews, in the form of patés like hummus …
- "New" legumes. Although you can find them dry and potted all year round, their best time is fall, after the summer harvest.
Spinach
Spinach
Being very light, with a very low caloric intake, but also very rich in fiber, spinach is another of the autumn foods that help you lose weight and, at the same time, feel full. In addition, they are rich in vitamin A, folic acid, vitamin C, magnesium, iron, and they purify the liver and is laxative (although they are not highly recommended in kidney patients due to their richness in oxalates).
- Not just boiled. Make salads, creams, scrambled eggs, fillings … More ideas? Take note: recipes with spinach irresistible and easy to make.
Sardines
Sardines
At the beginning of the season you can still find sardines, the best time of which is from late spring to early fall. Apart from being a very good (and inexpensive) source of beneficial omega 3s, which, taken in just the right measure, help you lose weight, they are not too caloric. If you eat them with spine, you are taking a good dose of calcium as a rebound. And they are also part of the foods that provide more vitamin D, which, among other functions, helps to fix calcium in the bones.
- Good ideas. Make them grilled, baked or improvised recipes with a can of sardines, which are also very healthy when preserved.
Kiwi
Kiwi
Although it is not one of the lightest, this autumn fruit, which is found all year round today, is so healthy that it is recommended that it be one of the three pieces of fruit that you take a day even on a diet. And not only because it is one of the foods with more vitamin C (perfect for fighting colds) but because it stimulates intestinal transit and because of its diuretic power thanks to its richness in potassium. In addition, kiwi contains little sodium, which prevents bloating.
- Other benefits. Improves the absorption of iron and has antioxidant power.
Bushmeat
Bushmeat
Although nowadays any meat is found all year round, there is one that is typical of autumn, game meat. And it is at this time when the ban is lifted. And it is also lighter than other meats due to its low fat content along with a high protein intake.
- How to cook it. Quail, partridges, hares … require slow cooking to make their lean and low-fat meats more tender. Cook them in the oven or roast them over low heat covered and with vegetables that are releasing water.
Chestnuts
Chestnuts
Contrary to popular belief, chestnuts are not very fattening. About 100 grams of this food only provide 190 calories and contain about 5 grams of fat, compared to 45 that other nuts usually have. And it is that around half of the composition of chestnuts is water and, in addition, they have a high fiber content (which favors intestinal transit and combats constipation) and good amounts of omega 3 and omega 6 fatty acids.
- Very satiating. Being rich in fiber and having complex carbohydrates, chestnuts are very satiating foods that do not trigger blood sugar or insulin levels. For this reason they can be included in moderation in diets to lose weight.
Endive
Endive
Endive helps to digest well and is diuretic, which is why it is one of the foods to eliminate fluids from the cleansing diet, and also has significant amounts of fiber, which prevents constipation and colon cancer. And on top of that it is suitable for losing weight because it has very few calories. Reasons to love her are plenty.
- CLARA trick. A good idea to lose weight are single ingredient salads, for example only endive, because they are easier to digest and are more filling. The trick so that you do not get a mountain is to add a good dressing, which is also light, of course. Aim: a tablespoon of oil, one of water, one of orange juice and aromatic herbs to taste. Mix it up, add it to your endive salad and you will see how tasty.
Sea bream
Sea bream
Sea bream is not only one of the kings of Christmas recipes, but also one of the fall foods that help you lose weight because it is one of the leanest blue fish, about 2-5 grams of fat per 100 grams. In addition, like the rest of the fish, it is considered a good source of proteins of high biological value, in addition to containing other nutrients such as vitamins and minerals.
- More economical. As it is the main ingredient of a Christmas dish, its price goes through the roof. A trick to avoid it is to do it before, when it has not yet risen that much in price, and freeze it. Discover how to make baked sea bream step by step.
Pear
Pear
Its composition, 85% water and 3% fiber, makes this autumn fruit very light (and suitable for losing weight), purifying and digestive. In addition, its sugars are well tolerated by diabetics. And by providing plenty of potassium and hardly any sodium, it is diuretic and is very suitable to keep hypertension at bay or in case of constipation.
- Make the most of it. Besides as a dessert, breakfast or snack, you can add it to your salads or as a garnish for meat and fish instead of other heavier accompaniments. You just have to cut it into wedges and sauté it a little or add it in stews or vegetable creams.
Mussels
Mussels
Mussels like other mollusks are super light (60-70 kcal per 100 g) and in autumn they are at their best. In addition to not gaining weight and being a good source of protein, they are very rich in chromium, a mineral that activates the emptying of fat from cells. For this reason, one of the 20 tricks to lose weight faster is to eat them as a snack.
- More flavour. If you are tired of eating them steamed or grilled, you can cook them with vegetables and aromatic herbs like in our mussels with mint and abail.
Avocado
Avocado
According to a study published in the Nutritional Journal, adding half an avocado to your daily diet can help you keep the pounds at bay. The reason? Well, being very satiating, it reduces the desire to snack by 40% in the next 3-5 hours. So there is no reason to give up this fall food even on a diet.
- Also for breakfast. Apart from lunch and dinner, you can make breakfast with avocado to benefit from its properties from the first hour of the day.
Cauliflower
Cauliflower
Cauliflower and other crucifers (broccoli, cabbage, Brussels sprouts or kale) are vegetables rich in nutrients (including carotenoids, vitamins and minerals) and rich in fiber and with a very low caloric intake. For this reason, it is another of the autumn foods that help you lose weight.
- Alternative to carbohydrates (light and gluten free). You can crush it and eat it raw or blanched as a substitute for rice or pasta, or prepare it as a couscous. Another possibility is to use it as a garnish, boiled or steamed, and sautéed. With fried egg, instead of fried potatoes, it is delicious.
Squid
Squid
Squid is part of the exclusive list of foods that are most filling and are not fattening. The reason is that it provides a lot of protein, which is very satisfying, and, if it is not fried, few calories. In addition, their firm meat forces us to chew them slowly and this makes us feel more satisfied. Of course, if we have cholesterol problems, we should moderate its consumption.
- Not just grilled. If you want a very complete and nutritious dish, but that does not weigh you too much, try our peas with squid.
Pineapple
Pineapple
It can be found all year round, but in autumn it is at its best. Pineapple is low in calories and provides us with a lot of water and fiber, so it will satisfy you without getting fat. In addition, it contains bromelain, an enzyme with anti-inflammatory effects and which also helps fight thrombi or blood clots, as well as excess fluid in the body. And it contains vitamin C, so it protects against infection and helps counteract premature aging. With a panorama like this, it is not surprising that it is considered one of the foods to live longer and better.
- Good combination. If you also add a splash of lime juice (ideal if you have heavy digestions) and a slice of Iberian ham, it will satisfy you even more without suffering from the line.
Eggplant
Eggplant
Eggplant is one of the fall foods that are less fattening because water is its main component along with fiber. The only danger is that it is very fluffy and, if you fry it or cook it with a lot of oil, it can become a real calorie tank. The good news is that it also acts as a "sponge" for cholesterol, making it one of the foods that lowers cholesterol. But for it to work you must take it cooked and whole, with its skin and seeds.
- Lighter. So that they don't absorb so much fat, leave them in salted water for 30 minutes and drain them well before cooking them in a non-stick pan with little oil, and if you want, add a little olive oil at the end. More ideas with aubergine, here.
