You’re taking the no-pressure approach to healthy eating and losing weight, and we understand why. There’s a mind-numbing amount of dieting information out there.
Let’s zero in on functional mushrooms whose low carb, high fiber qualities make them ideal for any lazy dieter.
“I encourage people to eat mushrooms because I look at mushrooms as the missing dietary link. A mushroom isn’t an animal or a plant. It sits right in the middle. Mushrooms have 20–40% protein, are low in fat, high in fiber, and have no starch.” - Jeff Chilton — Founder of Nammex.
Beyond the macronutrient content, mushrooms are also packed with active compounds such as terpenoids and beta-glucans. These immune modulators work from the inside out to support the immune and digestive systems, which can affect your health and weight.
With these benefits in mind, we want to delve into:
Reishi is a functional mushroom best known for helping support the immune system. Additionally, it is useful as a mushroom supplement to ease occasional stress and anxiety, and as a sleep aid.
The duration and quality of your sleep affect your hunger levels, fat retention, and weight. Reishi’s positive impact on sleep quality and stress relief is a great addition to any diet.
Recent research shows that:
Basically, if you want your effortless dieting to pay off, you must get the quality of your sleep and habits in check. This is where the adaptogenic effects of reishi come in.
The easiest way to consume it as a powder is to make reishi tea, but here are some delicious, dieter-friendly recipes that make use of reishi for its health-supporting properties:
Start the day right with a mushroom chia seed pudding that includes reishi and cordyceps powders. Thanks to the full-fat coconut milk and fiber from the chia seeds, mushroom chia seed pudding is a filling, yet effortless, breakfast.
Just mix the milk, flavorings, chia, cacao, and mushroom powder together, and put it in the fridge overnight. In the morning, it’ll be ready to go.
Up your snack game with these healthy reishi bounty bars which mesh together the flavors of chocolate and coconut with functional mushroom health benefits. All you have to do is melt some chocolate, mix the ingredients together, and let your freezer do the rest.
Incorporate reishi into your evening dessert with these delicious paleo brownies, which take only 20 minutes to bake. The coconut flour has a lower carb content than wheat flour, and the healthy fats in cacao butter will fill you up.
Warm up your days with our nourishing mushroom elixir. It’s packed with five functional mushrooms, namely:
The full-fat coconut milk and cacao make it deliciously rich, while the dates and honey sweetly counter the reishi’s bitterness.
Maca adds iron and iodine to the drink, both essential nutrients for regulating energy production and nutrient use in the body.
As part of your night routine, mix our Organic Reishi Mushroom Powder with cinnamon, turmeric, plant milk, and honey for a relaxing golden milk.
Expert Tip: If your reishi isn’t bitter, it’s not real reishi. You need to find an organic supply with real mushrooms in it.
Obviously, sweeteners like honey can counter this bitterness. However, chocolate or coffee will meld beautifully with the naturally earthy and bitter flavor profile of reishi.
At the end of the day, if you simply don’t like the taste of reishi powder, you can always take your reishi supplement in capsule form!
When it comes to flavor, shiitake and maitake mushrooms are probably the tastiest options in the functional mushroom roster. It’s fitting that these mushrooms are the most important when it comes to managing your diet and weight long-term.
Besides having the above benefits of beta-glucans, maitake mushroom extracts can modulate blood sugar levels, insulin sensitivity, and the composition of gut bacteria. These three factors need to be balanced in order for your body to maintain a healthy weight.
Shiitake mushrooms are rich, buttery, and meaty when cooked. They lend their flavor well to savory recipes.
Maitake mushrooms are more delicate than shiitake mushrooms but have a stronger savory flavor profile than porcini mushrooms.
You can pan-fry them, air-fry them, add them to soups, and even fold them into your omelet.
The mushroom and onion quesadillas above are a quick, yet filling breakfast or lunch option, especially if you’re restricting calories.
It won’t take you long to prep the five ingredients: shiitake and maitake mushrooms, onion, spinach, tortillas, and cheese. We love that the cheese and yogurt are calorie dense, while mushrooms are high in fiber—together, keeping you full for longer.
Make these recipes your own by using vegetables that are in season or ones that you already have in your fridge.
If, in the genuine spirit of lazy dieting, you can’t be bothered to cook, just add a teaspoon of our 5 Defenders Organic Mushroom Complex to your tea, coffee, or hot chocolate to get the health benefits of mushrooms daily.
You can also use the 5 Defenders mushroom powder to prepare a pre or post-workout Cashew Mocha Mint Smoothie.
Finally, we have a slew of mushroom coffee recipes for you to try.
Check out our free recipe book for even more recipes.
Expert Tip: Fresh shiitake and maitake may be hard to find. Rehydrating them from dry with a hot water soak works just as well for most recipes.
The functional mushroom supplement blend like the 5 Defenders complex includes three additional mushroom supplements: chaga, reishi, and turkey tail.
As we mentioned earlier, these mushrooms support your immune system and help regulate your blood sugar and energy levels, all of which are vital when eating healthily and losing weight.
What about exercise and endurance?
For an extra kick of energy to get you moving every day and increase your endurance during exercise, cordyceps mushrooms are your go-to.
When your body is breaking down food efficiently (into energy for your muscles and storing less fat, both notable effects of supplementing cordyceps), you may notice a reduction in your weight.
A weight loss fitness plan often means that you’re working out harder and more often. Cordyceps’ effect on endurance and post-exercise recovery means you can maintain your calorie-burning activities with less downtime.
For an active body, these findings may mean more energy for the muscles and less post-exercise fatigue, which is usually caused by the release of free radicals and inflammation. Therefore, your body bounces back to action faster, burning calories and fat.
Another study examining performance in healthy elderly people found that supplementing with cordyceps increased their metabolic and ventilatory thresholds.
This means more oxygen delivered to the muscles and a longer exercise period before experiencing muscle fatigue from lactic acid buildup.
"Helped me with my workouts, I noticed I wasn't running out of breath as quickly and I felt like I had more endurance," Daniel
Cordyceps mushrooms are pretty scarce as culinary mushrooms. Your best bet is to source a high-quality cordyceps mushroom supplement with a USDA organic certification, such as our Organic Cordyceps Mushroom Extract Powder.
Blend one teaspoon of Organic Cordyceps Mushroom Extract Powder with your cold brew, milk, nut butter, and protein powder for an energizing coffee drink.
Enjoy cordyceps extract powder in simple, healthy treats, like our keto cloud bread which only has three base ingredients: eggs, cream cheese, and cream of tartar. You can add or leave out the toppings according to your taste preferences.
You can batch-cook these delicious paleo superfood butter biscuits so that you never leave your healthy snacking to chance.
Expert Tip: Those on blood thinners or with blood clotting issues should be cautious when taking cordyceps.
It’s best to consult your physician naturopath doctor before taking any functional mushrooms, including cordyceps. This will ensure you get the best out of your mushroom supplements and that they are being used safely.
Here’s a table summarizing all the benefits you can expect when you incorporate healthy mushrooms into your routine. Basically, a mushroom cheatsheet:
Each of these functional mushrooms tackles a specific aspect of regulating your weight, whether it be boosting energy or regulating sugars and fats.
It’s crucial to remember that all functional mushrooms contain a significant amount of beta-glucans and other compounds that balance out the immune system, which handles 40% of our body’s ability to regulate weight.
Getting the immune system to work better can allow the body to build healthy fat and let go of the weight that’s keeping you at a plateau. Lastly, your diet is only as good as what it’s made of.
Expert tip: If you’re kicking off your healthy weight-loss diet in the spring, consider doing a functional mushroom-supported spring cleanse using these instructions & recipes.
Make sure your mushrooms and supplements are organic and have no grain fillers to dilute their benefits. If you’re ready to boost your diet and health, start with our 5 Defenders Organic Mushroom Complex which offers the benefits of five mushrooms in one supplement.
Disclaimer: The information or products mentioned in this article are provided as information resources only, and are not to be used or relied on to diagnose, treat, cure, or prevent any disease. This information does not create any patient-doctor relationship, and should not be used as a substitute for professional diagnosis and treatment. The information is intended for health care professionals only. The statements made in this article have not been evaluated by the Food and Drug Administration. Any products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The information in this article is intended for educational purposes. The information is not intended to replace medical advice offered by licensed medical physicians. Please consult your doctor or health practitioner for any medical advice.