24 Feb Thyroid Diet for Weight Loss with Hypothyroidism Foods
In the past few years, thyroid disorders have made the news all over India. According to an article from Indian express, over 30% of Indians suffer from thyroid disorders and it has been found more prevalent among women with problems, like weight gain and hormonal imbalance.
I am also hypothyroid patient since 12 years and with right diet & changes, I lost 28 kilo, you can view my success story here.
With my experience, I decided to curate a well-planned thyroid diet that will not only decrease the thyroid effects, but also help in losing weight.
But before diving in, we should know the basics of thyroid and weight gain.
What is Thyroid disorder?
It is a condition wherein the thyroid, a butterfly-shaped gland, located in front of the neck below Adam’s apple, is affected. It can be caused due to loss of thyroid tissue, congenital defects in thyroid hormone, medications, toxic multinodular goiter and antithyroid antibodies.
There are some specific kinds of thyroid disorders of which hyperthyroidism and hypothyroidism are the most common ones.
Types of Thyroid disorders:
In a clinic-based study, 79% out of 800 children were diagnosed with different forms of thyroid diseases. Two big diseases are,
Hypothyroidism: This happens due to the production of insufficient amount of thyroid hormones. In this problem your TSH report shows high number the range.
Usually TSH range is 0.4 to4 and 3 years back my TSH was 74, yeah that’s too much. Now my TSH is in the range and I lost 28 kilo. So don’t worry and keep reading.
Symptoms: Fatigue, dry skin, constipation, depression, chilliness, joint aches, prolonged menstrual bleeding in women and weight gain.
Hyperthyroidism: This in contrast, is due to excessive production of thyroid hormones. Fortunately, this condition is less common than the former kind.
Symptoms: Increase in rate of metabolism, nervousness, increased sweating, concentration problems, weight loss and intolerance for heat.
As we know Hypothyroidism mostly doesn’t have any permanent treatment, you need to take thyroid medicine (which is a thyroid hormone) orally for whole life.
There is no such permanent treatment but, of course, hypothyroidism can be controlled. This can be achieved by regular medicinal intake and other key things which we will be discussing further.
How Hypothyroidism Increases Weight:
Thyroid hormones regulate Metabolism (BMR) in humans and even in animals. In hypothyroid condition, the thyroid gland produces fewer hormones, which decreases the metabolic rate. Low metabolism means our body uses less energy (calories) than the energy (calories) we get through foods. These extra calories are stored in our body as fat, which means we start putting on weight.
Hence, slow metabolism is one of the main reasons for weight gain in case of hypothyroid condition. Now, one has to note that an excess of thyroid hormone is also not an ideal condition. It may end up with the sister of hypothyroidism – yes, hyperthyroidism it is! And it causes sudden weight loss.
With decreasing metabolism, hypothyroid also lowers your heart rate, makes you feel tired, depressed and all these symptoms speed up the weight gain process.
How can you decrease weight with Hypothyroidism?
Now as we know, thyroid decreases metabolism so, our aim is to increase our metabolism by adding metabolism boosting food complemented with some lifestyle changes and exercises. This way, our body can burn more calories and lose weight.
With this, we will also decrease calorie intake as negative energy balance helps in burning the stored fat resulting in weight loss.
What is Negative Energy Balance? – When your calorie intake is lower than your body’s requirements, then the body tends to burn stored fat and convert it into energy to compensate its requirement.
Here low calorie means a nutrition calorie diet plan with approx. 1200-1500 calories per day but do not go below 1200 calories diet.
With this, for fixing thyroid problems, one has to take medicine daily and avoid taking goitrogenic foods.
Goitrogenic food has goitrogens which disrupts the production of thyroid hormone making the condition worse for thyroid patients.
Taking care of all the above points, I have designed a weight loss diet chart for hypothyroid patients like me.
Hypothyroidism Weight Loss Diet Chart
Shedding away those extra kilos can be a challenge especially when you have hypothyroidism. To make this ordeal easy, check out the thyroid-friendly diet following which you can lose good weight like I have done J
Asap you wake up, take the thyroid pill with 1 glass water and after 1 hour.
7 a.m: Drink Lemon and honey/ apple cider vinegar in warm water on an empty stomach or view more detox drinks option.
8 am – 9 am: Banana and pomegranate seeds salad/ Apple banana chia seeds smoothie + 1 bowl sprouts or cooked pulses. View more breakfast foods options here.
10.30 am: Thick low fat curd – 1/2 cup + pomegranate seeds/ Socked chia seeds – 1 tsp + fresh leaves to garnish
1pm – 2pm: 1 bowl oats/ 2 multigrain chapattis + 1 bowl daal / curd rice/ soup + cooked vegetables
After an hour: Buttermilk/ green tea
4pm: Dry fruits/ sprout chaat, View more healthy diet Snacks here.
6.30 pm : 1 plate green vegetable Salad ( 30 minute before dinner)
7pm – 8pm: Lentil soup / Dalia / bowl of paneer with 1 chappati / 1 bowl brown rice. View more healthy dinner food ideas here.
Before bed (30mins before) you can have a cup of warm lemon water.
If you are looking for more foods options, then you can view my another thyroid friendly, vegetarian weight loss diet with Indian foods, which I used for months and got good results.
Note: I have customized this diet as per the Indian vegetarian cuisine with easily available and simple ingredients.
Buckle up and take this diet plan as a challenge along with the following tips to enhance the end results.
Tips you should follow for successful weight loss
You also need to undergo a few lifestyle modifications for the maximum benefits. As they say ‘For everything you gain, you lose something’. So let’s brace ourselves with some key goals, shall we?
- First consult with your doctor, show them your diet and ask for their reviews. As they knows your body better.
- Rule of thumb: Drink plenty of water! At least 10-12 cups intake is a must.
- Consistent and regular exercise: You can keep the exercise routine moderate but consistency is the key. Even a good 30mins – 45mins walk can be of great help.
- Thyroid medicine needs to be taken on an empty stomach in the waking hours. This can be followed by the regular meals with 1 hour gap in between.
- Go for brisk walk for at least 15 mins.
- Eat Slowly and Chew more to aid the process of digestion.
- Refrain from having gluten, refined oil, sugary food, carbonated drinks, salted nuts, preserved foods and substitute those with healthy alternatives.
- Eat low-glycemic foods, foods which don’t increase the blood glucose levels. Like low carb and low sugar foods.
- Eat mindfully; you need to focus on it rather than any other distraction such as TV. Instead, have a positive conversation with your closed ones.
- Finally the most important one, take enough sleep which should be at least 7-8hrs. Also there are many more easy ways to lose weight, which works.
Foods to Eat in Hypothyroidism to lose weight
Other than some high-paced workouts, this condition can also be improved with high intake of protein and nutrients. There are some factors which you cannot control to treat hypothyroidism like family history. On the flip side, there’s the most important aspect which can be controlled with an iron fist and that is what you eat!
To increase metabolism you need to have a good amount of Iron, magnesium, iodine, selenium, Omega-3, Zinc and vitamin b-12 nutrition. Below is a list of Indian food items that you can have to boost your metabolism:
Eat good fat – While we need omega 6 fats in our diet, a higher range of omega 3 fats helps in keeping away inflammation. Olive oil, organic coconut oil, nuts such as walnuts, almonds, extra-virgin oil etc. are a good source, same as keto meal plan.
Increase high fiber foods: Fiber helps to keep you feel full for a longer period and to deal with constipation in an easier way. A high fiber diet also helps in keeping the blood sugar levels balanced as well as lose weight. It is recommended to take 25 grams of fiber (soluble or insoluble) on a daily basis.
Go for peas, carrots, lentils, black beans, apple, bananas, potatoes, dark-colored veggies etc.
Foods rich In Iodine –If you have heard about underactive thyroid, this is primarily caused by lack of iodine. So, including iodine-rich foods is a safe bet. Use Iodized salt, fennel, cow’s milk, and raisins which are a great source of iodine.
Foods Rich in Tyrosine– Another reason for an underactive thyroid is tyrosine amino acid. You can find tyrosine in pumpkin seeds, bananas, dairy products, leafy vegetables and almonds.
Anti-inflammatory Foods – inflammation is synonymous with autoimmune diseases and it should be stopped from progressing right from the first signs of it. When such conditions become chronic, it can lead to other serious illnesses such as obesity, diabetes and heart diseases.
You can prevent yourself from falling prey to such conditions by consuming anti-inflammatory foods such as herbal teas, fresh fruits, leafy green veggies, unsalted nuts and unsweetened yogurt.
Non-goitrogenic vegetables– Goitrogens disrupts the normal functioning of thyroid gland which has various negative impacts. You can avoid it by including squash, tomato, bell peppers, green beans, peas, cucumber, eggplant, carrots, celery etc in your diet.
Non-goitrogenic fruits –Similarly, you should have fruits which are high in vitamin C like mangoes, citrus fruits, dark-skinned grapes, pomegranates, guavas, apricots, apples and pineapples.
Now that we are familiar with what to eat, it is now time to know what not to eat to avoid any problems:
Foods to Avoid in Thyroid
Good news is, there aren’t many food items that you need to strike off from your list of must-haves if you have hypothyroidism. Needless to say, a well-planned diet plays a prominent role in regulating your body function without interfering with the medication.
1. Reduce gluten Intake– You might have come across the term ‘going gluten-free’, ever thought what it is. Well, gluten is nothing but protein found in grains like barley, rye and wheat.
For me, giving up wheat-based food such as bread, rice etc. was quite a challenge, but that was only till I realized how negative it could be in hypothyroidism. Hashimoto’s thyroiditis and Celiac diseases are some of the worst case scenarios if you follow a gluten-rich diet.
2. Limit Goitrogenic foods: Another element is the goitrogen as it decreases thyroid hormone production and inhibits the normal functioning of the thyroid gland.
Foods such as soy foods, cabbage, cauliflower, kale, starchy plants and fruits such as peaches, strawberries, pears, sweet potatoes etc. contain goitrogen. Nuts like peanuts also need to be restricted from your munching list.
However, this can be a real issue for people with iodine deficiency or those who are used to eating a large amount of goitrogens.
3. Bid adieu to supplements like selenium unless it is prescribed by your doctor.
4. As discussed earlier, soy foods like tofu, soy milk is not recommended. But if your iodine intake is in check, then there is no need to worry.
5. Sugar Products: One of the main reasons for your metabolism to slow down is the high intake of sugary foods. Over a period, I have refrained from getting sneaky and trying my favorite desserts. Not completely, but occasional bingeing is absolutely fine.
6. Also, a strict no-no to Mustard(Sarso), Radishes(Muli), Rutabagas(Shaljam)
‘Bottom line is that you will not lose fat effectively with exercise-driven weight-loss efforts unless your eating habits moderate insulin production.’ – Mark Sisson, Fitness author/blogger
So, the trick here is moderation! Avoid over-eating these foods and maintain at least 6-8 hours gap after taking thyroid medication.
5 ways to deal with Thyroid depression
The commonly overlooked health concern is the thyroid depression especially the underactive thyroid type known as ‘Hypothyroidism’. It is very common these days and according to various studies, 42 million people suffer from such condition in India and I’m one amongst them.
The worst part is Thyroid depression ruthlessly increasing weight or it 45% decrease your weight loss diet effect.
How? Well, depression tends to make your will low which results to an inevitable craving for food.
Let’s look at some of the symptoms you might experience if you are suffering from thyroid depression:
- Lack of enthusiasm towards life
- Lack of interest towards any kind of relationship
- Unusual rage
- Weight Gain
- Feeling overwhelmed
- High-level of anxiety etc.
This is when one seeks anti-depressants. In extreme conditions, it is imperative to consult your physicians but if you are at the initial stage, this can be treated with simple therapy.
Here are the 5 promising ways to deal with thyroid depression:
1. Check for adrenal fatigue: The thyroid and adrenal go hand-in hand so much that it is impossible to address one without the other. Adrenal is essential to cope up with the day-to-day stress so, get it checked if you have even a tinge of doubt.
2.Get enough sleep: Try to get at least 6-7 hours of sleep to decrease further ill-effects. The more your body relaxes, the more it gets to rejuvenate.
3. Maintain the blood sugar level: Keeping the blood sugar level in check means healthy functioning of thyroid gland. Studies claim that repeated insulin surges can increase the inflammation of the thyroid gland so it is highly recommended to maintain the sugar levels.
4. Importance of Vitamin B12 and Vitamin D: Vitamin B12 is the energy nutrient which helps to keep conditions like Hashimoto’s at bay. Similarly, Vitamin D which we get from a natural source- that’s right- from the sun is important to increase the feel-good hormones in the brain, also known as dopamine and serotonin.
5. Iron intake is a must: Iron helps to deliver oxygen throughout the body and helps you to feel awesome. So practically its absence means everything fails to function. Avoid this by including foods rich in iron such as spinach, cereals, lentils, cashew nuts raisins, cheese, milk, broccoli etc in your diet.
Also, the thyroid gland is very sensitive and is exceptionally reactive to stress. Practice relaxation with meditation, breathing exercises or yoga to avoid any other negative effects.
Exercises Which Boost Metabolism
As we know Hypothyroidism slows down the metabolism. With a diet, a promising workout routine can definitely stop the swift.
A healthy workout not only pumps up your energy, but also helps to boost metabolism by reducing blood sugar levels and balancing the weight-loss hormone called leptin. I have managed to follow a healthy diet plan along with some of the effective exercise routine to boost the metabolic activity.
The trick here is to optimize your workout and to know which kind of exercises and techniques can be applied to burn fat with thyroid problem.
Remember, while the generic workouts can be tailored according to your convenience, you require more intense workout at least an hour if your aim is to lose weight with hypothyroid issue.
Let’s look at some of the ultimate exercises I came across during my mini research:
1. Walking/ Cycling:
Walking, an effective part of the cardiovascular exercise is an effortless way to lose weight and amp up metabolism. Our metabolism burns the calories i.e. protein, carbs and fats to sustain energy levels while you are walking.
Quick Tip: Brisk walking for around an hour can show you good results.
Similarly, cycling also offers impressive results. To make this a better deal, start replacing driving with riding to get maximum benefits. Cycling is also good on your joints as there is less or no pressure unlike running which can be quite exhausting.
Quick Tip: A good 30mins – 45mins cycling in the morning can do wonders not only to your body and lifestyle, but also to the surroundings.
2. Yoga Strength training :
These yoga poses will help you to decrease thyroid and definitely boost your metabolism keeping the youthful being intact within you.
- Surya Namaskar or Sun Salutation: The most popular one, Surya Namaskar is all about positive changes. It helps in regulating sugar levels, body detoxification, and improving digestion, toning your body, shedding away extra pounds and spiking flexibility.
- Shalabasana or Locust Pose: To improve digestion, strengthen neck, shoulders, arms and back, tone abdominal organs; this pose is to swear by.
- Vrksasanaor Tree Pose: This pose helps to strengthen your abdominals, legs, glutes as well as the power of concentration. It also instills poise and calm.
- Sarvangasana or Shoulder Stand: This can be a bit challenging, but once you pick up the posture you will be benefited with the following: flexibility of spine, aid kidney and liver, stimulating thyroid glands and improve blood circulation.
- Naukasana or Boat pose: This pose helps in regulating pancreas, maintaining sugar level thereby helps to boost digestion and speed up blood circulation. The best part is, it is also known to develop six pack abs. Now that’s cool, isn’t it?
If you are looking for some other distinctive methods, then acupressure must turn out to be an interesting option. Yes, you heard it right! This traditional Chinese therapy increases the flow of vital life or what they call ‘qi’ allowing your organs to function more efficiently and bring out the best results from what you eat.
Pressing and holding the right pressure points invigorate the organs possibly resulting in faster metabolism other than the supplemental weight loss.
4. T-Tapp Workout
I came across this unique therapy which has been making news for quite some time. As per my research, T-Tapp (named after the founder Teresa Tapp) is a physical approach to fitness that delivers muscle density.
It is about compound muscle movement conducted in a specific sequence that includes neuro-kinetic flow, isometrics and linear alignment combined with lymphatic stimulation. Each exercise involves both attachments of the muscle rather than just one.
Benefits: Relieves bloating, improves regularity and digestion, builds lean muscle, offers considerable inch loss and reduces shoulder tension.
All of this can take some efforts, but be rest assured that Hypothyroidism doesn’t have to restrict you from following a healthy lifestyle and weight loss. Taking the challenges in your stride, choosing the right balanced diet and making a regular thyroid level check up can help you to have an absolutely normal life.
NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.