Hypothyroidism is a condition with underactive thyroid and as the basal metabolic rate (BMR) decreases, it is generally linked with weight gain. It commonly affects many people, although generally found more in women. The main causes of hypothyroidism have been suggested as a deficiency of the element iodine in your diet.
In most of the cases, along with all the typical symptoms of hypothyroidism, there is associated of weight gain. Losing weight becomes very difficult in this situation and can be aided by appropriate treatment of the underactive thyroid. The main aim in hypothyroidism is, to maintain optimum levels of thyroid hormones, to manage the symptoms and to lose weight. The dietary approach aims at helping to reduce weight, providing the essential nutrients and managing the mood disturbances.
Food you need
You could be lacking in some vital nutrients and it is necessary that you include these in your diet. Use of iodized salt is generally recommended in daily preparations. 3-4 servings of vegetable and 2-3 servings of fruits daily are suggested to meet the nutritional and antioxidant requirement.
- Proteins: Proteins are essential amino acids and their regular intake can help you fight your mood disturbances also. You need to consume a protein rich diet so as to maintain good health while lose weight.
Food sources: Milk, fish, meat, eggs, soy, legumes and beans.
- Antioxidants: They can help you in fighting depression.
Vitamin E – present in nuts, wheat germ, sprouts etc.
Vitamin C – citrus fruits, green leafy vegetables and grams.
- Omega-3 fatty acids: These are heart healthy fats. They are also known to improve your mood and reduce complaints like lethargy and depression.
Fatty fish like salmon, tuna, mackerel, cod liver oil, walnuts, almonds, flaxseeds and soy.
Food to avoid:
There are certain foods that are generally consumed to get temporary relief from mood upsets, but are usually harmful and you should completely stay away from:
Sugars: Example, candies, chocolates, cakes, cookies, soft drinks etc. They are well-known for providing instant energy and a pleasurable feeling, but it does not last longer. Also they contain large amounts of simple carbohydrates which are not advisable for your weight loss.
Rich fats: Avoid fat rich and highly processed products. Choose low fat alternatives like low fat milk and milk products, lean meats cuts etc.
Alcohol: Although it may seem like you are in high spirits after taking alcohol, it cannot cure your mental disturbances.
Sample meal plan
- 1 bowl of corn flakes with milk
- 1 apple
- 1 tsp flaxseed with 1 glass of water
- 1 slice of lean chicken breast
- 1 slice brown bread
- 1 mixed vegetable salad.
- ½ cup plain yoghurt
- 1 small multigrain snack bar
- 1 slice of tuna
- ½ bowl whole grain pasta
- 1 bowl cucumber, lettuce, onion and tomato salad.
- ½ bowl of mixed fruit salad
It is advisable that you make healthy lifestyle a part of your daily routine and enjoy good health. Exercise plays an important role in aiding your weight loss plan and has great effects on your thyroid metabolism. Ideally at least 40 to 45 minutes of daily exercise or walking is recommended. Any specific recommendations from your physician, regarding your health, medications and diet should be taken into consideration.