[{"data":1,"prerenderedAt":256},["ShallowReactive",2],{"blog-en-autumn-foods-in-a-deficit":3},{"_path":4,"_dir":5,"_draft":6,"_partial":6,"_locale":7,"title":8,"description":9,"slug":10,"date":11,"cover":12,"category":13,"tags":14,"translationSlug":20,"body":21,"_type":250,"_id":251,"_source":252,"_file":253,"_stem":254,"_extension":255},"\u002Fen\u002Fblog\u002F2026-09-01-autumn-foods-in-a-deficit","blog",false,"","Autumn foods in a deficit: 6 seasonal picks that barely weigh anything","Which autumn foods help you hold a deficit — pumpkin, mushrooms, cabbage, beetroot, apples, pears. Calories per 100 g, why they're great for weight loss, and how to cook them lighter for volume and fullness at almost no calories.","autumn-foods-in-a-deficit","2026-09-01","\u002Fblog\u002Fimages\u002Fautumn-foods-in-a-deficit\u002Fcover.jpg","guides",[15,16,17,18,19],"autumn","vegetables","pumpkin","deficit","seasonal","osennie-produkty-na-deficite",{"type":22,"children":23,"toc":238},"root",[24,32,39,44,80,86,91,97,102,108,113,119,124,130,135,141,155,161,166,209,215,220,233],{"type":25,"tag":26,"props":27,"children":28},"element","p",{},[29],{"type":30,"value":31},"text","Summer with its watermelons and cold soups is over, but autumn is no reason to miss food. Seasonal vegetables and fruit are cheap right now, tasty and — especially valuable in a deficit — barely weigh anything calorie-wise. Here are 6 autumn foods that give volume and fullness for a pittance of calories.",{"type":25,"tag":33,"props":34,"children":36},"h2",{"id":35},"why-a-deficit-is-easier-in-autumn",[37],{"type":30,"value":38},"Why a deficit is easier in autumn",{"type":25,"tag":26,"props":40,"children":41},{},[42],{"type":30,"value":43},"The autumn season works in a dieter's favor for three reasons:",{"type":25,"tag":45,"props":46,"children":47},"ul",{},[48,60,70],{"type":25,"tag":49,"props":50,"children":51},"li",{},[52,58],{"type":25,"tag":53,"props":54,"children":55},"strong",{},[56],{"type":30,"value":57},"Seasonal is cheaper and tastier.",{"type":30,"value":59}," Pumpkin, cabbage and apples cost next to nothing in September and are at peak flavor — no forcing yourself.",{"type":25,"tag":49,"props":61,"children":62},{},[63,68],{"type":25,"tag":53,"props":64,"children":65},{},[66],{"type":30,"value":67},"Warm food satisfies.",{"type":30,"value":69}," Pureed soups, roasted vegetables and stews warm you up and satisfy hunger well at a modest calorie count — exactly what you want in the cool weather.",{"type":25,"tag":49,"props":71,"children":72},{},[73,78],{"type":25,"tag":53,"props":74,"children":75},{},[76],{"type":30,"value":77},"Lots of fiber.",{"type":30,"value":79}," Autumn vegetables and fruit give volume and fullness rather than empty calories.",{"type":25,"tag":33,"props":81,"children":83},{"id":82},"_1-pumpkin-25-kcal-100-g",[84],{"type":30,"value":85},"1. Pumpkin — ~25 kcal \u002F 100 g",{"type":25,"tag":26,"props":87,"children":88},{},[89],{"type":30,"value":90},"The autumn champion: 90% water, plenty of fiber and beta-carotene. Roasted, it replaces sweets; pureed into soup it's filling and light. On Thursday we'll break pumpkin down in detail — with macros and the main catches.",{"type":25,"tag":33,"props":92,"children":94},{"id":93},"_2-mushrooms-button-22-kcal-100-g",[95],{"type":30,"value":96},"2. Mushrooms (button) — ~22 kcal \u002F 100 g",{"type":25,"tag":26,"props":98,"children":99},{},[100],{"type":30,"value":101},"Few calories, a \"meaty\" texture and a bit of protein. They nicely replace part of the meat in stews, fillings and bakes — filling but noticeably lighter. Plus they add flavor and aroma at almost no calories.",{"type":25,"tag":33,"props":103,"children":105},{"id":104},"_3-cabbage-white-cauliflower-broccoli-28-35-kcal-100-g",[106],{"type":30,"value":107},"3. Cabbage (white, cauliflower, broccoli) — ~28-35 kcal \u002F 100 g",{"type":25,"tag":26,"props":109,"children":110},{},[111],{"type":30,"value":112},"Lots of volume and fiber for minimal calories. Braised, roasted or in soup — a universal autumn side. Cauliflower and broccoli work well roasted in place of potatoes.",{"type":25,"tag":33,"props":114,"children":116},{"id":115},"_4-beetroot-43-kcal-100-g",[117],{"type":30,"value":118},"4. Beetroot — ~43 kcal \u002F 100 g",{"type":25,"tag":26,"props":120,"children":121},{},[122],{"type":30,"value":123},"Sweetish, filling, with fiber. Boiled in a salad or as a side — just dress it wisely with oil, not mayo (the classic mistake of \"healthy\" beetroot under a mayo coat).",{"type":25,"tag":33,"props":125,"children":127},{"id":126},"_5-apples-50-kcal-100-g",[128],{"type":30,"value":129},"5. Apples — ~50 kcal \u002F 100 g",{"type":25,"tag":26,"props":131,"children":132},{},[133],{"type":30,"value":134},"Peak season: cheap, crunchy, easy to carry. They cover a sweet craving and fill you up well thanks to fiber. One ~180 g apple is ~90 kcal.",{"type":25,"tag":33,"props":136,"children":138},{"id":137},"_6-pears-and-plums-45-50-kcal-100-g",[139],{"type":30,"value":140},"6. Pears and plums — ~45-50 kcal \u002F 100 g",{"type":25,"tag":26,"props":142,"children":143},{},[144,146,153],{"type":30,"value":145},"Seasonal and juicy. Like all fruit they count as part of the day's carbs, but they fit easily: a pear is ~80 kcal each. We wrote ",{"type":25,"tag":147,"props":148,"children":150},"a",{"href":149},"\u002Fen\u002Fblog\u002F5-summer-fruits-in-a-deficit",[151],{"type":30,"value":152},"separately",{"type":30,"value":154}," about how fruit gets along with a deficit.",{"type":25,"tag":33,"props":156,"children":158},{"id":157},"how-to-cook-autumn-foods-lighter",[159],{"type":30,"value":160},"How to cook autumn foods lighter",{"type":25,"tag":26,"props":162,"children":163},{},[164],{"type":30,"value":165},"The vegetables themselves are almost \"free\" — the calories come from what you cook them with:",{"type":25,"tag":45,"props":167,"children":168},{},[169,179,189,199],{"type":25,"tag":49,"props":170,"children":171},{},[172,177],{"type":25,"tag":53,"props":173,"children":174},{},[175],{"type":30,"value":176},"Pureed soups — on broth, not cream.",{"type":30,"value":178}," Cream and butter easily turn a light soup into 300+ kcal.",{"type":25,"tag":49,"props":180,"children":181},{},[182,187],{"type":25,"tag":53,"props":183,"children":184},{},[185],{"type":30,"value":186},"Roast without sugar or honey.",{"type":30,"value":188}," Pumpkin and beetroot are sweet on their own — no add-on needed.",{"type":25,"tag":49,"props":190,"children":191},{},[192,197],{"type":25,"tag":53,"props":193,"children":194},{},[195],{"type":30,"value":196},"Oil in a thin layer.",{"type":30,"value":198}," Roasted vegetables soak it up like a sponge; brush or spritz, don't pour.",{"type":25,"tag":49,"props":200,"children":201},{},[202,207],{"type":25,"tag":53,"props":203,"children":204},{},[205],{"type":30,"value":206},"Beetroot and salads — with oil and lemon",{"type":30,"value":208},", not mayo.",{"type":25,"tag":33,"props":210,"children":212},{"id":211},"takeaway",[213],{"type":30,"value":214},"Takeaway",{"type":25,"tag":26,"props":216,"children":217},{},[218],{"type":30,"value":219},"Autumn is a great season for a deficit: pumpkin, mushrooms, cabbage, beetroot, apples and pears give volume and fullness at almost no calories. Cook them warm and without fatty \"upgrades\", and holding your routine in the cool weather becomes easier and cozier than in summer.",{"type":25,"tag":26,"props":221,"children":222},{},[223,225,231],{"type":30,"value":224},"In ",{"type":25,"tag":147,"props":226,"children":228},{"href":227},"\u002F",[229],{"type":30,"value":230},"NutriApp",{"type":30,"value":232}," all of these foods have accurate values — build an autumn plate or a pureed soup and see the honest total right away. And on Thursday we'll break pumpkin down up close: how many calories it holds, what it's good for, and where the catch hides.",{"type":25,"tag":26,"props":234,"children":235},{},[236],{"type":30,"value":237},"So what's your main autumn food — pumpkin, mushrooms or apples? Share it in the VK discussion.",{"title":7,"searchDepth":239,"depth":239,"links":240},2,[241,242,243,244,245,246,247,248,249],{"id":35,"depth":239,"text":38},{"id":82,"depth":239,"text":85},{"id":93,"depth":239,"text":96},{"id":104,"depth":239,"text":107},{"id":115,"depth":239,"text":118},{"id":126,"depth":239,"text":129},{"id":137,"depth":239,"text":140},{"id":157,"depth":239,"text":160},{"id":211,"depth":239,"text":214},"markdown","content:en:blog:2026-09-01-autumn-foods-in-a-deficit.md","content","en\u002Fblog\u002F2026-09-01-autumn-foods-in-a-deficit.md","en\u002Fblog\u002F2026-09-01-autumn-foods-in-a-deficit","md",1788439137946]