Eat mushrooms and other vegetables to promote weight loss.
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Mushrooms are nutritious foods you may encounter cooked or raw in dishes as varied as mushroom soup, pizza, stir-fries, stews and salads. Mushrooms can be a regular part of your weight-loss diet, and their versatility can make your diet more interesting. Eat your mushrooms with other healthy foods as part of an overall balanced diet for the healthiest weight loss.
Eat Low-Calorie Foods to Lose Weight
You need to consume fewer calories than you expend to lose weight, and low-calorie, filling foods can help you limit your calorie consumption. Mushrooms can fit into a reduced-calorie diet because each cup of whole mushrooms contains only 21 calories. Mushrooms are filling because water makes up 92 percent of their total weight. Eat mushrooms with other low-calorie foods, such as cooked on skewers with chicken breast, tomatoes and onions, or raw in green salads.
Substitute Mushrooms for Higher-Calorie Foods
Mushrooms can help you lose weight by lowering your total calorie consumption if you substitute them for high-calorie foods. The texture of portobello mushrooms makes them good meat substitutes. A 3-ounce broiled hamburger patty made with 85 percent lean ground beef contains 212 calories, while a 3-ounce portobello mushroom contains only 18 calories. Grill or roast portobello mushrooms, cut them into strips and add them instead of fatty beef to sandwiches and wraps.
Mushrooms on Low-Carb Diets
Each cup of whole, white mushrooms contains only 3 grams of carbohydrates. Add mushrooms to omelets or top chicken or fish with cooked mushrooms. Portobello mushrooms can help you stick to a low-carb diet if you use them instead of a bread product, such as pizza dough, a pita or English muffin halves, as a foundation for pizza. A portobello mushroom contains 3.3 grams of total carbs, while a small pita has 15.6 grams of carbs.
Mushrooms are only helpful for weight loss if you use low-calorie preparation methods and eat them with low-calorie foods. Mushroom soup made with low-sodium bouillon is lower in calories and fat than cream of mushroom soup. Chicken and vegetable stir-fry with mushrooms and mushrooms stuffed with lean ground turkey and low-fat spaghetti sauce are other low-calorie and nutritious options. Stuffed mushrooms with breadcrumbs and cheese, creamy mushroom dips, and creamy beef and mushroom stroganoff are high in calories and fat.