Losing weight is possible even with a thyroid disease, such as hypothyroidism. But it requires assessment of hormones, including those beyond the thyroid, and consistent choice of the right diet.
Hypothyroidism is a common endocrine disorder in which the thyroid gland does not produce enough thyroid hormone. It can cause various symptoms, including tiredness, poor ability to tolerate cold, reproductive problems, and weight gain. To lose weight controlling hypothyroidism, several factors must be taken into account.
Difficulty losing weight with hypothyroidism
Losing weight can be a frustrating process for many people with an underactive thyroid. Whether we have hypothyroidism, no thyroid after surgery, or have used radioactive iodine treatment, thyroid function affects metabolism and can make losing weight an uphill battle.
Hypothyroidism can slow metabolism and cause fatigueSo you don't burn calories efficiently and you have less ability or motivation to exercise. This can make it more difficult to get rid of unwanted fat. Water retention and chronic constipation can also contribute to weight gain.
If the thyroid is underactive, improper treatment can make weight loss nearly impossible, despite diet and exercise. And the longer it takes to get a diagnosis, the more weight you could gain. When you have mild hypothyroidism, your metabolism can slow down significantly, causing you to burn fewer calories each day.
special diet
There is no one best diet for your thyroid, but it is usually necessary to make a significant change in the way you eat to lose weight successfully when you have hypothyroidism. However, the type of diet to follow depends on our physiology, food sensitivities, ability to absorb nutrients, and the body's efficiency in metabolizing, storing, and burning carbohydrates.
Some points to keep in mind are:
- Cut calories in general: we will use a calorie calculator app to find out how much we eat and everything we eat and drink.
- Increase your fiber intake: we will get a good amount of fiber, which is one of the basic tactics if we want to lose weight with hypothyroidism. It can come from high-fiber foods, supplements, or both.
- limit carbs simple and sugar: we will try to follow a low glycemic index diet.
- Anti-inflammatory diet: An autoimmune and anti-inflammatory type of diet may be a good option to consider.
- Paleolithic diet: A diet of whole foods, low in sugar and unprocessed. The Paleolithic diet can reduce inflammation. We just have to make sure we get enough iodine.
- change the schedule of meals: we can try the intermittent fasting diet. Another approach that can be effective is the all-day grazing/mini-meal feeding approach. Limiting eating to two or three meals a day with no snacks or food after 8pm can help stimulate fat burning and help regulate hunger hormones.
- allergen test Food: Common allergens include dairy, wheat, soy, and certain fruits and nuts. If we discover allergies to any of these, we will eliminate them from the diet.
- Gluten free diet: There is a link between gluten sensitivity and celiac disease and the development of autoimmune diseases. Some patients reported significant weight loss when they switched to a gluten-free diet.
Forbidden food
In these cases it is important to have a diet rich in antioxidants, B vitamins, Omega-3 essential fatty acids and iron. Surely, the doctor has determined a routine treatment and control, along with a list of prohibited foods in your situation. Next, we reveal the most notable ones.
There are certain foods that are best avoided in people with hypothyroidism who want to lose weight:
- Sugary foods, caffeine and refined carbohydrates. These foods can trigger low levels of inflammation in the body, resulting in stress. Reducing or even eliminating these items can minimize the pressure on an underactive thyroid.
- Energy bars and foods with genetically modified organisms. The preservatives, additives, and chemicals in energy bars can upset the delicate neurohormonal balance that controls homeostasis (the body's internal environment).
- Gluten. For those with Hashimoto's thyroiditis (in which the body produces antibodies to attack the thyroid) along with celiac disease (gluten intolerance), reducing gluten-containing foods, such as wheat, rye, and oats, may help reduce antibody levels. Eating grains that are high in gluten can make the absorption of medications more difficult. It is recommended to avoid foods that contain this substance to prevent thyroid complications and improve its functioning. We refer to products based on wheat, rye, spelt, barley and kamut.
- Soybean. Soy in the form of milk or tofu is known to hinder the production of thyroid hormones. Soy contains isoflavones, a chemical substance that alters the function of the thyroid gland, especially in patients with iodine deficiency. It is recommended to avoid its consumption in any of its states: milk, cheese, protein or sauce.
- cruciferous vegetables. Although very nutritious (cabbage, broccoli, kale), these items can interfere with the thyroid hormone production process to some degree, especially if eaten raw. You can continue eating these cooked foods but in moderation and avoid raw.
- Alcohol. This toxic substance does not provide any health benefit, even if we are completely healthy. Also, alcohol contains many calories that can contribute to weight gain. In people with thyroid problems, alcohol decreases the performance of its function.
- Some fruits. As long as there is moderate consumption, there is no problem. What you should take into account is the amount of sugar they eat in the fruit, since it can affect the thyroid. It is recommended to reduce the consumption of peaches, pineapple, mango, apples, bananas and strawberries.
- certain meats. The processed sausages are rich in nitrites, nitrates and many other added chemicals, which is why they are one of the main dangers in people with hypothyroidism. They can even cause disease if we habituate their consumption
recommended foods
Food has great power in this pathology. After the doctor confirms that we suffer from hypothyroidism, in addition to certain drug treatment, he will recommend a diet based on good foods in these circumstances. One of the most affected nutrients is iodo, so it is strongly advised to consume foods in which this mineral abounds.
A healthy adult person needs to consume about 200 micrograms of iodine per day. The World Health Organization ensures that more than 40% of the world population has a deficit level of this mineral. Iodine is found mostly in vegetables that are grown in the soil and in those that come from the sea (shellfish and fish). Although it is important to consume seaweed in moderation so as not to exceed our iodine intake.
In addition to this mineral, it is also important that we think about other micronutrients such as:
- Zinc. We can find it in red meat, seafood, wheat germ and nuts. Remember that sausages are processed with a high content of nitrites, nitrates and many other added chemicals, so they are not recommended for people with hypothyroidism.
- Iron. Both meat and fish contain this mineral.
- Manganese. It is very present in nuts, whole grains and seeds.
- Vitamin A. You will find it in green vegetables (chard, spinach), tomatoes, peppers, oranges, carrots, pumpkin and mango.
There are certain foods that should form the basis of the special diet for hypothyroidism. Although it is advisable to go to a dietitian-nutritionist, these are some of the most recommended:
- Carbohydrates based on whole grains and non-starchy vegetables. They provide energy and a feeling of satiety. They do not trigger inflammatory or autoimmune responses.
- High-protein foods. Fish, legumes, eggs (especially egg whites), quinoa, nuts and fruit butter. These help build muscle mass and combat muscle weakness caused by hypothyroidism.
- healthy fatty foods. Oily fish, flax seeds, extra virgin olive oil and avocados will help to balance lipid levels, which can go astray in case of prolonged hypothyroidism.
- Consume enough nutrients. Being nutrient deficient can worsen thyroid symptoms because the immune system can be compromised. Selenium, zinc, and iodine support thyroid function, so we'll make sure your diet includes enough of these micronutrients.
- Reintroduce healthy bacteria. Probiotics can help rebalance the gut microbiome. An imbalanced gut microbiome (dysbiosis) is touted as a reason for metabolic imbalances, including thyroid and polycystic ovary disease.
Other methods to activate the metabolism
Not only does the diet depend on weight loss. Other healthy habits necessary to activate the metabolism with hypothyroidism must be taken into account.
Exercise
For many thyroid patients, caloric restriction or even diet revision is not enough to allow weight loss. Hypothyroidism can slow metabolism, meaning fewer calories are needed, making it more difficult to cut enough calories to generate significant weight loss.
One of the most important things we can do to increase metabolism is exercise. Exercising helps make your metabolism more efficient by burning calories and fat, lowering blood sugar levels, and balancing hormones that promote weight loss, such as leptin.
We may need to do more than an hour of exercise a day. Some thyroid patients strongly recommend a training program for muscle activation and muscle building. Other patients have found walking, Pilates, weight lifting, and other forms of exercise to be effective.
If we have to prioritize what type of exercise to do, we'll go for strength training and muscle-building exercise for maximum benefits.
Sleeping more
One of the most important things we can do to help lose weight is get enough sleep. Numerous studies link sleep deprivation to slow metabolism and obesity. Not getting enough sleep can also make us more vulnerable to developing heart disease or diabetes.
Therefore, if weight loss is a challenge, we will try to get seven hours of sleep or more every night.
Taking medications for hypothyroidism
Thyroid hormone should be taken on an empty stomach first thing in the morning with plenty of water. We will not take it with any other medication and we will wait at least 30 to 60 minutes before having breakfast.
If the thyroid level is still not where it should be when we take the medication correctly, it could be affecting the ability to lose weight.
Avoid food intolerances
Food intolerances can be difficult to notice or pin down when you have hypothyroidism, because the symptoms can mirror those of the disease. A gluten intolerance, for example, can cause bloating, fatigue and depressive states. Lactose intolerance can also trigger bloating, which can be perceived as weight gain.
Gluten and lactose intolerances can lead to unintended weight loss, symptoms that often stem from hyperthyroidism, in which the thyroid is overactive.