The magic of mushrooms for weight loss The image shows different types of edible mushrooms

The magic of mushrooms for weight loss

September 28. 2023

Are you tired of fad diets that promise incredible results by eating random foods? Those diets often come with empty promises or are unsustainable in the long run. If you are done with fad diets and want to obtain real, substantial results, you have come to the right place. In our corner of the weight management world, we provide effective and applicable solutions to attain your dream weight. Today, we want to talk with you about mushrooms for weight loss.

We recently discussed guacamole for weight loss. Today, mushrooms are under the spotlight. So, if you enjoy including mushrooms in your meals or never tried them before but want to, this article is for you. Keep reading to learn how to use mushrooms to enhance your weight loss efforts and spice up your diet.

Are mushrooms healthy?

Are mushrooms healthy? Absolutely yes! Edible mushrooms are actually among the list of what nutritionists call superfoods – nutritional-dense foods that provide countless health benefits.

Okay, mushrooms are healthy. But what are they? A vegetable? A type of plant? No, mushrooms belong to the Kingdom Fungi – another example of fungi is yeast. Since mushrooms come in many shapes, sizes, and colors, trying to classify them is challenging. When someone says mushrooms, most people think about the wild red cap with white dots mushrooms we often see in cartoons. Well, that type of fungi is actually poisonous. We want to bring your focus to edible mushrooms, such as champignons or reishi mushrooms.

The mushrooms our weight loss clinic in Chicago will discuss today are edible or medicinal mushrooms that can upgrade your weight loss journey. Mushrooms have a low fat content and tons of essential nutrients. With their many health properties, you can improve your diet and eat delicious meals even while reducing your calorie intake.

7 benefits of eating mushrooms

Keep you forever young

Have you ever seen an apple turn brown when left exposed to air? That occurs due to oxidation, and the same can happen to our bodies. Our bodies produce molecules known as free radicals; while those molecules are necessary for vital body functions, they can harm our health when produced in excess. Thankfully, another group of molecules, called antioxidants, are always ready to tackle the excess of free radicals and prevent oxidation – also known as aging.

Mushrooms are packed with antioxidants; more specifically, they contain high amounts of ergothioneine and glutathione. Combined, those two antioxidants work hard to prevent oxidation and battle signs of aging.

They can uplift your mood

Eating more mushrooms can actually lift your mood (and we are not talking about mind-altering magic mushrooms). Some of the most traditional types of culinary mushrooms, like Lion’s Mane, can help you boost your mood. Research shows that people who include mushrooms in their diets lower their risk of developing depression and anxiety. That is likely also due to the antioxidant ergothioneine, which prevents oxidative stress and can reduce symptoms of mental conditions.

Strengthen your immune system

Medicinal mushrooms have been used as part of traditional Chinese medicine for centuries. Today, modern scientific research supports and validates those ancient practices. Mushroom supplements to regulate the immune system are becoming widely popular. You can obtain the same effect by improving your mushroom consumption. Are you catching colds non-stop? Include reishi or shiitake mushrooms in your meals and watch your immune system regain strength.

Help you say goodbye to inflammation

If you suffer from an inflammatory condition or regular inflammation has become part of your life, then mushrooms are perfect for you. Some types of mushrooms have been found to decrease inflammation in the human body. Further down this article, we’ll dive deeper into the most powerful mushrooms to add to your diet, including the ones that better battle inflammation.

Tons of nutrients

These tiny, delicious fungi are packed with essential nutrients that provide many health benefits. Mushrooms are rich in dietary fiber, protein, potassium, selenium, zinc, calcium, antioxidants, and vitamins B and D. As a plus, this food is low-calorie, low-sodium, and fat and cholesterol-free.

Are you worried about your body not absorbing nutrients and want to improve your nutrient consumption naturally? Adding mushrooms to some of your meals can take your diet to a whole new level.

Boost brain health

The essential nutrients in mushrooms may help prevent mild cognitive impairment (MCI). A study showed that adults over 60 who eat at least 2 cups of mushrooms per week lower their risk of developing MCI. Other research suggests that fungi rich in antioxidants and polyphenols help prevent neurodegenerative conditions such as Parkinson’s and Alzheimer’s.

Improve blood sugar levels and heart health

Some mushrooms taste just like meat but with the advantage of being good for your heart health. Mushrooms help prevent white blood cells from building up in your blood vessels and reduce inflammation in the arterial cells. Eating more mushrooms can reduce high blood pressure and help you maintain a healthy heart.

Consuming more mushrooms can also help improve your blood sugar levels; that is excellent news if you have diabetes, insulin resistance, or a family history of these conditions. If you take Mounjaro for insulin resistance and weight loss, including more mushrooms on your meal plan can boost the medication’s effects.

Can mushrooms promote weight loss?

Are mushrooms efficient for weight loss? One thing is for sure: mushrooms are the perfect food if you are trying to lose pounds. They are low in calories and fats and contain plenty of vital nutrients. So, if you haven’t included mushrooms on your Saxenda meal plan yet, go add them to your grocery shopping list now!

How do mushrooms aid weight loss? Mushrooms are low in calories but rich in fiber and protein. That means you can get many nutrients your body needs without resorting to foods that promote weight gain. Studies show that eating mushrooms makes you feel full for longer, preventing you from overeating or indulging in unhealthy snacks. That feeling of satiety will help you stick to a low-calorie diet and shed away pounds fast.

Mushrooms are good for weight loss because they help burn fat stores, reduce hunger hormones, lower blood sugar levels, and help get better sleep. All those elements are crucial to attaining your dream weight.

Best mushrooms for weight loss

What are the best mushrooms for weight loss? You have many options, and you can go with the one that tastes best for you. Here are our top 4 mushroom selections:


Did you know that sleeping less than 6 hours reduces fat burning by 50%? Not sleeping enough can throw your workout efforts down the drain. Besides, a chronic lack of sleep or a poor sleeping schedule can increase hunger hormone levels and prevent weight loss. Reishi mushrooms improve the quality of your sleep and help you with stress relief.

Stress and anxiety are more common nowadays, and besides affecting our daily lives, they also disrupt our weight loss. Include reishi fungi to complement your diet, relieve stress, and improve sleep.


This type of mushroom helps with blood sugar control and insulin sensitivity. Why is that relevant for weight loss? Undiagnosed diabetes and weight gain are deeply linked and can be the root of your extra weight. High blood sugar levels equal more fat stored by the liver. Lowering blood glucose levels prevents additional fat storage and gaining weight.

Maitake mushrooms also improve the composition of gut bacteria, another key factor in achieving a healthy weight. As a nice plus, maitake mushrooms are one of the most delicious options.


Shiitake is also one of the tastiest options available; make sure to try it if you haven’t already. This fungus is a genuine weight loss weapon; it contains a chemical inhibitor called eritadenine that lowers fat levels in the body. We can say this mushroom is a must to include in your diet.

Shiitake mushrooms also delay nutrient absorption, increasing satiety and helping you lower calorie intake. This type of fungi is the ideal complement to Ozempic weight loss, a medication that promotes appetitive suppression.


And last but not least, we recommend cordyceps mushrooms. Regardless of whether you choose to lose weight through a diet plan or medical supplements, such as Phentermine for weight loss, a quote of exercise is always necessary. Exercising to lose weight often means you are working out harder and more often than usual. Cordyceps help with physical activity endurance and post-workout recovery. They are also excellent for fighting inflammation.

Are you struggling to complete your gym sets? Cordyceps mushrooms can give your body extra energy to tackle that workout and burn fat as never before. They will also help you with muscle fatigue and recovery to prepare you for your next workout.

Easy ways to include mushrooms for weight loss into your diet

Have you never been a mushrooms fan but want to become one? These are easy ways to start adding mushrooms for weight loss into your meals:

  • Mushroom chia seed pudding: a great way to obtain all the weight loss benefits of mushrooms is by using powder mushroom supplements. Add 1 tsp of reishi or cordyceps powder into your traditional chia seed pudding or overnight oats. 
  • Smoothies: mushroom powder supplements are also great for smoothies. Just like you can have an avocado smoothie for weight loss, you can also make mushroom smoothies. Add your favorite fruits/vegetables and enjoy your smoothies in the morning, as a snack, or on the go.
  • Mushroom soups: mushrooms go well with almost any soup. Heat a pan with 2 tbsp olive oil or butter and cook fresh maitake mushrooms for about 10 minutes. Prepare your favorite soup and add the mushrooms on top.
  • As meal toppings: You can add mushrooms as a topping to most of your favorite tasty foods. It can be pizza, sandwiches, tacos, pasta, risotto – you name it!

The good thing about mushrooms is that they are so versatile that you will never run out of ideas. You don’t even have to go crazy. If you have a busy schedule and no time for cooking, you can add them as part of your regular meals and still enjoy fungi’s health benefits.

Final thoughts

Mushrooms can decrease your appetite, improve fat-burning, lead to quality sleep, and enhance your workouts. Mushrooms for weight loss are a magic weapon most people aren’t aware of. Now that you are, you can run to the nearest vegetable store and purchase your favorite ones. Have fun trying new recipes and experimenting with different flavors. This is an excellent opportunity to expand your culinary repertory and increase your nutritional intake. Would you like to learn about other superfoods that promote weight loss? Schedule a call with our team; we can craft a personalized meal plan that leads you to lose weight fast and efficiently!

Nurse Walton


Nurse Walton

Born and raised in Chicago, IL, Chanay received her Practical Nurse licensure and went to work in clinical specialties such as Home Health, Assisted Living, Long-Term Care and Dialysis Centers. Through this work, she realized the importance of diet, nutrition and weight loss among her patients. This led her to open A Better Weigh, Inc. Medical Weight Loss Center in 2009.

Leave a Reply

Your email address will not be published. Required fields are marked *