Disease Prevention

Thyroid Diet Plan For Weight Loss

The thyroid gland releases thyroid hormones into the blood. When the thyroid gland does not work properly, also you might develop either hypothyroidism or hyperthyroidism.

 
Hypothiroidism is a disorder of the endocrine system in which the thyroid gland doesn't produce enough thyroid hormone. Thyroid gland produce T4( thyroxine) and T3 ( triiodothyronine) which are partially composed of iodine .
Thyroid cells are the only cells in the body which can absorb nutrient. Since the main purpose of thyroid hormone is to run the body's metabolism . Obesity is very common in people suffering hypothyroidism as the body's metabolism slows down and their body starts getting fat even in fewer calories.
Causes

The most common cause of thyroid gland failure is called autoimmune thyroiditis ( also called hashimoto's thyroiditis) . In this condition thyroid gland is always enlarges as the cells of thyroid become inefficient in converting iodine into thyroid hormone and "compensate " by enlarging.

 
Sometimes normal thyroid gland that is not making enough hormone because of the problem with pituitiary gland . If the pituitiary gland is not making enough thyroid stimulating hormone (TSH) then the thyroid gland simply does not have the "signal" to make enough hormone.

Symptoms of hypothyroidism

  • Fatigue
  • Weakness
  • Weight gain or increased difficulty in losing.
  • Coarse , dry hair
  • Dry, rough pale skin
  • Hair loss
  • Cold intolerance
  • Depression
  • Irritability
  • Memory loss
  • Abnormal menstrual cycles
  • Decreased libido

Who is likely to develop hypothyroidism?

  • Women who have been pregnant or delivered a baby within the past 6 months.
  • People have other autoimmune diseases like diabetes type I , pernicious anemia , rheumatoid arthritis , vitamin B12 defeciency.
  • People who are older than 60 age.
  • People who have a family history of thyroid disease.
  • People who have had a surgery of thyroid problem (like goiter).
  • Increases metabolism
  • Promotes weight loss
  • Reduces hair fall
  • Improves Fatigue
  • Moisturizes dry skin, As well as,
  • Relieves constipation

What should we eat in hypothyroidism in India?

A balanced diet free of goitrogens is the best diet for hypothyroidism. here is a list of foods allowed and to avoid during the 7 days Indian Weight loss Diet Plan for hypothyroid patients. Hypothyroidism and weight loss Diet.

Types Of Food to include in Hypothyroidism and weight loss Diet:

  • Complex carbohydrates: Include whole grain cereals, brans, whole vegetables, and fruits in the daily diet. The complex carbs help in increasing metabolism, relieve constipation, and aid weight loss. Select wheat bran, quinoa, daliya, multigrain flours over the refined products.
  • High proteins: Include low-fat good quality proteins like milk and products, chicken, eggs, fish, sprouts, dal, and pulses.
  • Good quality fat: Include good quality fats like olive oil, groundnut oil, canola oil, rice bran oil, or cold press oils. Consume no more than 2 to 3 teaspoons of visible fat.
  • Vegetables and fruits: Consume at least 5 to 6 servings throughout the day. Do not strain soups or juices. Add as many colors as you can to your plate. The fiber in the vegetables and fruits helps in weight loss and relieves constipation. The antioxidants present helps to reduce thyroid-related inflammation in the body.
  • Antioxidant-rich foods: Include chia seeds, flaxseeds, sunflower seeds, green tea, cinnamon, etc. in your daily diet. These foods help in reducing thyroid-related inflammation, reduce stress, improves skin health, reduces fatigue, and help reduce hair fall.
  • Fluid: Consume a minimum of 2 to 2.5 liters of water. Have a glass of water 15 minutes before meals to reduce the quantity of food eaten during the meals. This automatically reduces the calorie intake thereby helping in weight reduction.

Foods to eat in Hypothyroidism

Here are a few lists of food items to manage your hypothyroidism and improve your overall health.

1. Iodized Salt: Hypothyroidism causes an iodine deficiency in the body leading to thyroid disorder. Lack of iodine in your body could be the cause of your hypothyroidism. Flavour your food with some iodized salt to restore your iodine levels for balancing your overall diet.

2. Brazil or Hazel nuts: Brazil or Hazel nuts are rich sources of selenium that can help in the converting the inactive thyroid hormones to its active form thus improving the function of the thyroid gland.

3. Bone Broth: Hypothyroidism causes the bones to weaken. Bone broth is the clear and protein-rich liquid which is prepared by simmering meaty joints and bones in water. It strengthens your bones as it has amino acids and collagen which manages the weight, thus managing hypothyroidism.

4. Fish and shellfish: Fatty fish contain high amounts of Omega-3 fatty acids and selenium that helps in controlling the cholesterol levels and helps in the normal functioning of the thyroid gland. Eat fishes like salmon, tuna, sardine, etc. and grill them.

5. Olive Oil: Olive oil is rich in healthy fats and should be used to prepare meals for hypothyroid diet. It lowers the LDL cholesterol keeping your heart healthy. Also, meals prepared in olive oil can keep you full for long thus reducing your appetite too.

6. Dairy: Low-fat dairy products such as Greek yoghurt, cheese and low-fat milk are good for your body while trying to manage hypothyroidism. It boosts iodine production in short and long term.

7. Eggs: Eggs each day are excellent for breakfast in hypothyroidism people. Eggs are a rich source of protein and also contain fat-soluble vitamins. They boost the iodine levels in the body. You feel full for a longer time and would avoid reaching out for unhealthy or junk foods.

Dietary recommendations

 
Include food items that are rich in the following:
 
● Zinc, Selenium: These minerals help in the production of thyroid in the body, the good sources are meat, poultry, seafood, eggs, and dairy products.
● Iodine: Seafood, iodized salt, dairy products.
● Omega3: Walnuts, chia seeds, flax seeds, fish, and other seafood.
● Fibers: Fresh whole fruits and vegetables, leafy greens, nuts and seeds, and whole grains are good sources of soluble fiber, which can help regulate blood sugar levels.

Cruciferous vegetables (canola, cabbage, turnip, watercress, arugula, radish, etc.), as well as foods that contain soybean and are well-cooked, can be consumed.

 
It is recommended to limit the consumption of sweets, sugar, and processed foods.
Alcohol consumption should also be limited.
 
Workout for Hypothyroidism:
 
Working out for 3 hours in a week helps in improving both physical and mental health and raises our quality of life. It helps in losing weight, improving strength and lifts our mood.
  • Meditation: Helps in improving the mental health, reduces anxiety and depression.
  • Aerobic exercises: Walking is a very good slow paced aerobic exercise. Water aerobics helps in reducing joint pain.
  • Strength training: It is helpful for fat loss and muscle gain. It helps in improving metabolism and reducing the symptoms of hypothyroidism.
  • Medication is important, but these lifestyle changes support healthy thyroid functioning and reduce the intensity of symptoms.
 

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