'Tis the season for pumpkin spice everything, and chances are your cravings for the trendy seasonal flavor are getting out of control. But as it turns out, you can use your appetite for pumpkin-y deliciousness to drop pounds—yup, we're serious.

Since pumpkin is a great source of fiber, you can use it in creative ways to fill up and give your digestive system a boost, says Abby Langer, R.D. “These flavors are typically associated with indulgent items such as pie, lattes, and other festive goodies,” says Langer—but you can also use them to make health-conscious eats just taste decadent. And the more flavorful your food, the more satiated you’ll be, says Brigitte Zeitlin, R.D., a dietitian at B Nutritious.

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But wait, there's more: Some of the seasonings that make up pumpkin spice seasoning have been shown to benefit your weight-loss efforts, says Zeitlin. Research shows that cinnamon can help regulate your blood sugar, which keeps you from crashing and reaching for the nearest bag of chips between meals. And the ginger in the spice mix helps reduce fatty acids in your blood and keeps your blood sugar stable, too.

Are you sold? Here are five ideas to spice up your diet and lose weight this fall.

Try mixing 1/4 cup no-sugar-added pumpkin puree into your oatmeal to give your breakfast two extra grams of fiber, says Langer. “Fiber helps keep you full longer, which can keep cravings for less healthy food at bay,” she says. Feel free to add a few shakes of pumpkin pie spice, too, for more festive flavor.

Pack your blender with 1/3 cup pumpkin puree, 3/4 cup 2 percent plain Greek yogurt, 1/4 cup skim milk, one teaspoon of honey, and pumpkin pie spice for a sip-able pumpkin spice smoothie! Thanks to the milk and yogurt, this healthy drink is packed with protein to help you feel fuller longer, says Langer. Consider it the creamy nutrient-rich version of your latte—it tastes just as good.

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Add one or two tablespoons of pumpkin puree to 2 percent plain Greek yogurt for a filling, fiber-packed breakfast or afternoon snack. Then, top it off with a dash of pumpkin pie spice for even more flavor. “Plain Greek yogurt is high in protein and low in sugar, which makes it a great food for weight loss,” says Zeitlin. That protein helps you feel full, repairs your muscles after exercise, promotes fat burning, and can ward off hunger-induced cravings, she says.

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Go beyond puree and experiment with a pumpkin straight from the patch by roasting slices of the vegetable in the oven, says Langer. Drizzle one to two teaspoons of honey over one-inch slices pumpkin (pie pumpkins or baby sugar pumpkins—not the kind you'd carve), and sprinkle on some pumpkin spice. Roast them at 350 degrees for about 45 minutes until the pumpkin's skin is soft (and your kitchen smells like heaven). Thanks to its carbohydrates, this starchy vegetable could be the perfect pre-workout treat to get you energized and ready to sweat. “Your body initially draws on its carbohydrate reserves to fuel activity,” says Langer. “Roasted pumpkin slices would be a great snack one to two hours before exercise.”

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Avocado toast is a breakfast classic, but this seasonal take might convert you forever. “Spread two tablespoons of pumpkin puree on whole-grain toast, and sprinkle on some pumpkin seeds for added crunch,” says Zeitlin. Top it off with a shake (or five) of pumpkin pie spice, and you’ve got the breakfast of champions. “Because pumpkin and whole grains are both high in fiber and low in sugar, it’s the most nutritional bang for your buck," says Zeitln.