Hypothyroidism Diet Plan for Weight Loss
What is hyperthyroidism? What causes it and how to adapt the diet to this disease?
Hypothyroidism is a reduced function (hypofunction) of the thyroid gland. A person often begins to gain weight, feels tired, and lacks energy. Thyroid disease is a frequent obstacle to the dream figure. It produces hormones that greatly influence our metabolism and energy management.
If, on the other hand, the function of the thyroid gland is increased (so-called hyperfunction), the metabolism becomes more intense, which leads to weight loss and very frequent diarrhea. Moments full of energy very soon alternate with persistent feelings of fatigue and exhaustion.
What exactly is the thyroid gland and where can we find it in the body?
The thyroid gland, a butterfly-shaped organ located in front of the larynx, in the lower part of the neck, whose main task is to absorb iodine from the blood, which then serves as a building block for two very important hormones, thyroxine (T4) and triiodothyronine (T3).
These hormones significantly influence the activity of our metabolism so as help the body uses energy, stay warm, and keep the brain, heart, muscles, and other organs working as they should. (1)
Hypothyroidism can affect people of all ages, genders, and ethnicities. It is most common in women over 60 years of age. For women, the risk of developing hypothyroidism increases after menopause.
What are the symptoms of hypothyroidism? Hypothyroidism usually develops slowly over time, sometimes over the years.
The symptoms include: fatigue, tingling in the hands, constipation, weight gain, soreness of the whole body, depression, decreased libido, frequent and heavy menstruation in women, and swelling mainly in the face. (2)
A list of foods to avoid in case of hyperthyroidism:
Cabbage, including its pickled form
Tomatoes, spinach, radishes, onions, and peas – can be consumed in moderation
Mustard seeds, mustard, horseradish, turnips, cabbage, cauliflower, broccoli, peanuts, and soy – be very careful with these! it is very strongly strimogenic.
Burdock, ginseng, aloe, and fenugreek
Animal fats, the increased consumption of which reduces the absorbability of iodine
Milk – contains casein (milk protein)
Millet – blocks the peroxidase activity, so it belongs to Strumigen III. order
Suitable foods for hypothyroidism diet:
Mackerel – we prefer frozen, preferably fresh, rather than smoked
Seafood, fish, and seaweed – a source of iodine, which is necessary for the activity of thyroid hormones
Cherries, apricots, bananas, avocados
Bugle, carrot, beetroot, and parsley
Chlorella, spirulina, omega 3 and 6 unsaturated fatty acids
Vegetable fats – olive oil, nuts (almonds, walnuts), seeds (chia, pumpkin seeds)
According to traditional Chinese medicine, the reduced function of the thyroid gland is caused by a limited flow of energy on the kidney and spleen pathways. The kidney pathway is supported by sardines, star anise, and black dates.
Then fennel, nutmeg, pepper, cloves, fennel seeds, walnuts, apples, and raspberries for the spleen.
The last piece of advice to think about is to eat regularly and with variety! If you are restricting food to gain weight, you are not on the right track. On the contrary, if you eat regularly, healthy and varied, you will keep your body and metabolism “running”.
You will not keep fat reserves for worse times, such as in the case of starvation. Also try to avoid stress, eat good food, and exercise regularly. Find your balance. You will see that once you generally feel (and mentally) in shape, you will soon recognize it in your body as well.
In many people, mild hypofunction will resolve itself by adjusting the diet and overall lifestyle (under medical supervision, of course).
Hypothyroidism diet plan for weight loss
The goal of this diet is to help people with hypothyroidism lose weight and keep it off. The diet consists of five meals a day (breakfast, snack I., lunch, snack II., and dinner), each of which contains proteins, carbohydrates, and healthy fats. In this plan, we try to eliminate the previously mentioned unsuitable foods that can worsen this disease and, on the contrary, focus on foods that are suitable for this diet.
While diet has a big impact on health, there are other factors to consider, such as sleep, getting enough exercise, mental health, environment, stress levels, and much more. You have to think about the fact that we are all individuals, so it is impossible to determine a uniform caloric intake.
The plan below can serve as a model of what your meal plan might look like. It is varied, balanced,d and rich in fruits and vegetable hypothyroidism diet.
Printable Hypothyroidism Diet Plan for Weight Loss (PDF)
|Meals/Snacks||Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|Breakfast||Smoothie:||2 boiled eggs||Overnight oats:||2 slices whole wheat bread||Scrambled eggs:||Protein shake:||5 oz hummus|
|½ cup frozen berries||1 oz. eidam cheese||½ cup oats||¼ cup cheese spread||2 eggs||2 scoops protein||2 carrots|
|1 banana||1 slice whole wheat toast||1 tsp chia seeds||3 slices smoked salmon||1 slice whole wheat toast||1 tbsp cocoa||1 slice wholewheat bread|
|1 scoop protein powder||parsley||½ cup oat milk||¼ walnuts||1 banana|
|1 cup unsweetened almond milk||1 apricot||1 cup unsweetened oat milk|
|Snack I.||¼ cup avocado||Chia pudding:||Chlorella smoothie:||Oatmeal:||Tuna spread:||Overnight oats:||1 slice whole wheat bread|
|1 slice whole wheat toast||¼ cup yogurt||1 banana||¼ cup oats||3 oz light tuna in water||¼ oats||2 slices ham|
|1 tbsp chia seeds||1 cup almond milk||1 scoop protein powder||1 oz cheese spread||1 tbsp chia seeds||veggies|
|1 scoop protein powder||½ cup frozen berries||¼ cup berries or banana||1 grated carrot||½ cup oat milk|
|¼ cup berries or banana||1 tbsp chlorella powder||5 pcs almond||salt, pepper||½ cup cherries|
|1 slice wholewheat bread|
|Lunch||Salad:||5 oz. mackerel (roasted)||Chicken salad:||Beef meatballs:||Tortilla wrap:||5 oz. Salmon filet||Poke bowl:|
|1 baked beetroot||2 baked carrots||2 cups leafy greens||5 oz. lean ground beef||1 tortilla||¼ cup brown rice||5 oz sushi-grade salmon|
|1 cup leafy greens||1 baked potato||1 cup black beans||1 egg||5 oz. pulled chicken||½ zucchini||¼ cup rice|
|2 hard-boiled eggs||5 oz. chicken breast||serve with ⅓ cup spaghetti and melted cheese (2 oz)||2 tbsp corn||¼ avocado|
|a handful of pumpkin seeds||2 slices cheddar cheese||¼ cup fresh mango|
|¼ cup seaweed|
|1 teaspoon sesame seeds|
|Snack II.||1 hardboiled egg||3 oz. hummus dip||Chia pudding:||Protein shake:||Guacamole:||5 oz. full-fat yogurt||⅓ dates|
|1 slice whole wheat bread||2 carrots||¼ cup yogurt||1 scoop protein powder||¼ cup avocado||1 handful of nuts||¼ nuts|
|cucumber||1 slice whole wheat bread||1 tbsp chia seeds||1 cup oat or almond milk||1 chopped tomato|
|1 scoop protein powder||1 slice whole wheat bread|
|¼ cup berries or banana||& 1 apple|
|Dinner||4 oz. salmon||Almond salad:||Tuna salad:||Shrimp salad:||6 oz. roasted chicken||Quinoa salad:||6 oz. turkey breast|
|2 potatoes||⅓ cup sliced almonds||4 oz. tuna||5 oz roasted shrimp||¼ cup asparagus||1 cup cooked quinoa||¼ cup peas|
|¼ cup asparagus||⅓ cooked green beans||⅓ cup chopped red bell||1 cup greens||2 potatoes||½ cooked chickpeas||1 carrot|
|2 tbsp olive oil||2 lettuce leaves||½ avocado||1 medium cucumber||½ baked sweet potato|
|1 tbsp lemon juice||2 tbsp full-fat yogurt (+ garlic)||2 tbsp olive oil||1 cup finely chopped parsley|
|¼ cup crumbled feta cheese||2 tbsp corn||¼ cup sliced almonds||1 medium bell pepper|
|2 tbsp olive oil|
|1 tbsp lemon juice|