How Should Nutrition Be in Thyroid Disease?

What Is Thyroiditis?

Before outlining the main points of a proper thyroid diet for weight loss, we need to understand the condition.

Thyroiditis is a condition that affects 1-2% of the world's population and disproportionately affects women ten times more than men. In many cases of hypothyroidism, the immune system attacks the thyroid gland and causes damage. It has two types: hypothyroidism and hyperthyroidism.

Hypothyroidism is a condition that occurs when the body does not produce enough thyroid hormone.

Depending on the severity of your symptoms and with regular monitoring, you will be prescribed medication and advised to start a diet that will help your medication work more effectively. In milder cases, dietary and lifestyle changes are sufficient to manage the disorder and, in some cases, effectively reverse the symptoms.

Getting a diagnosis is crucial - if your thyroid is not sufficiently active, not receiving the right treatment at the right time can make weight loss nearly impossible, even with diet and exercise. The longer you postpone your diagnosis after noticing symptoms, the more weight you may gain. Therefore, seeking and obtaining a diagnosis is the first step, followed by adjusting the right thyroid diet for weight loss.

The key to a thyroid diet for weight loss is to eat foods that boost your slowed metabolism due to an underactive thyroid.

Below, we are preparing a thyroid diet plan for weight loss that emphasizes which foods to eat and avoid.

Thyroid Diet Plan

Carbohydrate Intake

Most people with thyroid problems should aim for a low-carbohydrate diet as part of their thyroid diet for weight loss. Excessive carbohydrate intake and foods with a high glycemic index can increase inflammation in the body. As part of your thyroid diet for weight loss, target complex carbohydrates and starchy vegetables and legumes.

Protein Intake

Higher protein is prescribed as part of a thyroid diet for weight loss by experts. Studies suggest a higher protein diet containing 1.2 to 1.5 grams of protein per kilogram of ideal body weight for women with hypothyroidism.

The best way to increase your protein intake is to build your meals around protein and add plenty of fresh vegetables and whole grains. Use healthy cooking oils like olive and avocado oil whenever possible.

Mineral Intake

Getting the right minerals in the right amounts, especially iodine, can help manage thyroid problems. There is a strong relationship between iodine and thyroid function. Excessive iodine can put you at risk of hypothyroidism, but iodine deficiency can also occur. If you think you may be consuming too much or too little, you should test your iodine levels. This is a factor in determining the right weight loss diet for thyroid patients.

Other minerals that should be part of your thyroid diet for weight loss include selenium (which can be obtained from eggs, tuna, and legumes) and zinc (found in oysters, chicken, and amaranth). These minerals support the conversion of the T4 hormone into the active T3 hormone.

Gluten Intake

Gluten has gained a bad reputation in the last decade, and some of it is justified, while some are just alarming. However, research shows a connection between a person's sensitivity to gluten and the onset of certain autoimmune conditions like Hashimoto's thyroiditis.

Some patients reported significant weight loss when they switched to a gluten-free diet. You can opt for brown rice, quinoa, and locally available gluten-free flours and incorporate them into your meals.

Meal Timing

Changing the timing of your meals - practicing intermittent fasting or eating small, frequent meals - can also be helpful. Intermittent fasting diets generally involve limiting the time window during which you eat. This can range from alternate-day fasting to periodic fasting or daily time-restricted feeding. Additionally, you can limit your meals to two or three meals per day; this approach can stimulate fat burning and regulate hunger hormones.

Exercise

Exercise is one of the most important aspects of weight loss. Cardiovascular exercise is important for thyroid patients to sustain weight loss because the condition affects muscle function. Individuals with hypothyroidism can lose weight, but they may require more effort and investment in resistance and cardiovascular training compared to an average person.

Women with hypothyroidism will experience abnormal muscle function, which means they will face more difficulties in building and maintaining muscle even after starting treatment. Engaging in strength training exercises 2-3 times per week is important.