Skip to content

9 Fat-Busting Fall Foods

Help your waistline by stocking up on some of the season’s best fruits and vegetables

  • Fat Busting Fall Foods Orchard
    Getty Images

    Fall Foods for Your Waistline

      En español l No food can melt away fat, but these nutrient powerhouses can help stave off junk food cravings, keep blood sugar levels in check, even give your metabolism a kick.

    1 of 12
  • Apples in grid display, Fat Busting Fall Foods
    Patrizia Savarese/Getty Images

    1. Apples

      In a Brazilian study, dieters who ate three apples daily shed more weight than those who ate three oat cookies with equal calories and fiber. But don’t ditch the peel. Studies link the skin’s ursolic acid to a lower risk of obesity.

    2 of 12
  • SLIDESHOW: 10 Fat Busting Fall Foods
    Flickr/Getty Images

    2. Chestnuts

      Chestnuts boast many of the health benefits of other nuts, with a fraction of the fat and calories. They’re also a good source of protein, fiber and vitamin E — but unlike their tree-nut cousins, they’re also high in vitamin C, a nutrient linked to efficient fat-burning.

    3 of 12
  • Healthy Living Tips and News

    AARP Offer: Healthy Living Tips and News

    Live life to the fullest with tips, tools and news on healthy living.

    Join AARP
    today and save on health and wellness products and services

    4 of 12
  • Brussels Sprouts, Busting Fall Foods

    3. Brussels Sprouts

      Just a cup of this super food packs 4 grams of fiber and more than a day’s worth of vitamin C. According to a study published in the Journal of Nutrition, the more vitamin C there is in your blood, the less weight you’re carrying around.

    5 of 12
  • Butternut squash on a purple cloth, Fat Busting Fall Foods

    4. Butternut Squash

      Even after it’s baked, butternut squash is about 88 percent water, so it fills you up with fewer calories, says dietitian Karen Ansel, coauthor of The Calendar Diet (Wagging Tail Press, 2012). It’s also a huge source of fiber, with more than 6.5 grams per cup.

    6 of 12
  • Pumpkin seeds,  Fat Busting Fall Foods
    Getty Images

    5. Pumpkin Seeds

      These tiny gems contain an ideal combination of protein, healthy fat and fiber. Your body digests all three nutrients slowly, which helps you feel full and keeps blood sugar levels steady.

    7 of 12
  • Turnips, Fat Busting Fall Foods
    imageBROKER / Alamy

    6. Turnips

      These root veggies boast a trifecta of nutrients that help with weight loss: fiber, calcium and vitamin C, Ansel says. The fiber content alone (more than 5 grams per cup) makes turnips a natural choice for weight loss. They’re also surprisingly low in calories — only 50 calories per cup.

    8 of 12
  • Pine nuts, Fat Busting Fall Foods
    Keith Leighton / Alamy

    7. Pine Nuts

      The fatty acids in pine nuts boost production of a hormone called cholecystokinin, which helps you feel full, according to some studies. Plus, nut eaters tend to weigh less than people who don’t eat nuts, says Jonny Bowden, author of The 150 Healthiest Foods on Earth (Fair Winds Press, 2007).

    9 of 12
  • Green pairs on a cloth, Fat Busting Fall Foods
    Fotomaton / Alamy

    8. Pears

      Loaded with slimming fiber, pears are a good source of vitamin C. Recent research suggests the plant nutrients in pears also improve your body’s ability to convert food into fuel. A bonus: Eating pears is linked to a lower risk of type 2 diabetes. 

    10 of 12
  • Knife slicing a fig, Fat Busting Fall Foods

    9. Figs

      Fresh or dried, figs are a fiber dynamo, each containing more than 4 grams for a 100-calorie serving. They also contain calcium, which helps your body burn fat more efficiently. And they help squash a sweet tooth to boot.

    11 of 12
  • Health endslide
    Getty Images
    12 of 12