Hypothyroidism Diet for Weight Loss
Inside: Are you struggling to lose weight even though you're eating healthy? You could have hypothyroidism. This article will teach you how to create a diet that will help you lose weight, feel energized, and improve your thyroid health.
Hypothyroidism is a medical condition in which the body does not produce enough thyroid hormones. Thyroid hormones help control a number of bodily functions, including growth, cell repair, and metabolism.
As a result, people with hypothyroidism may experience symptoms such as fatigue, hair loss, weight gain, intolerance to cold, mood swings, and constipation, among many other symptoms.
Medication is the first line of treatment for hypothyroidism, but a healthy diet and lifestyle can also help improve thyroid function and symptoms.
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Why is a nutritious diet important for Hypothyroidism?
Eating a nutritious diet is important for everyone, but studies show that some nutritional interventions may have specific benefits for people with hypothyroidism in several ways, including improving thyroid function, promoting a healthy body weight, and reducing the symptoms of hypothyroidism.
Gluten-free diets, autoimmune elimination diets, and anti-inflammatory diets are some of the dietary patterns that have been shown to help people with Hypothyroidism.
For example, gluten-free diets may help improve thyroid function, while diets rich in fruits and vegetables may protect against cellular damage and maintain healthy body weight.
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Additionally, some studies suggest that elimination diets, such as a modified paleo diet that excludes foods such as grains and dairy products, may help reduce symptoms such as fatigue and improve the quality of life in people with Hashimoto's disease.
Following a nutritious, low-calorie diet can also help promote weight loss, something people with hypothyroidism often struggle with additionally; deficiencies in nutrients such as vitamin D, zinc, thiamine, B6, iodine, magnesium, and selenium can exacerbate hypothyroidism symptoms such as fatigue, anxiety, and depression. amount of macronutrients and micronutrients.
In general, a diet high in nutritious foods and low in pro-inflammatory foods such as added sugars and ultra-processed foods can be beneficial for almost anyone with hypothyroidism.
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Which nutrients are important?
There are a number of essential nutrients for thyroid health. Additionally, people with hypothyroidism are more likely to develop certain nutrient deficiencies than the general population.
Iodine
Iodine is an essential mineral needed to make thyroid hormones, and a deficiency of this nutrient can lead to hypothyroidism.
In fact, insufficient iodine intake is the most common cause of hypothyroidism worldwide.
Selenium
Selenium is another mineral needed for thyroid health. It is required for the production of thyroid hormone and also helps protect the thyroid gland from damage caused by oxidative stress.
Adding selenium-rich foods to your diet is a great way to boost your selenium levels. This includes Brazil nuts, tuna, sardines, eggs, and legumes.
Zinc
Like selenium, zinc is required for the production of thyroid hormones and for thyroid function.
Not getting enough zinc can negatively impact thyroid function and many other aspects of health, so it's essential that you include enough of this nutrient in your diet.
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Vitamins and minerals for Hypothyroidism
In addition to the nutrients listed above, there are other vitamins and minerals that people with hypothyroidism should be aware of.
Vitamin D
People with hypothyroidism are more likely to be deficient in vitamin D. Low levels of vitamin D can negatively impact thyroid function and make hypothyroidism symptoms worse.
Because vitamin D is not concentrated in many foods, supplementation is often necessary.
Vitamin B12
B12 deficiency is common in people with hypothyroidism. Talk to your doctor about having your vitamin B12 levels tested. If your levels are low or suboptimal, they may recommend B12 or B-complex supplementation.
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Magnesium
Low or insufficient magnesium levels are associated with thyroid dysfunction and may increase the risk of hypothyroidism.
Magnesium supplementation has been shown to improve symptoms of an underactive thyroid
Iron
Low iron levels or iron deficiency anemia can impair thyroid function. Unfortunately, iron deficiency is common in women with hypothyroidism.
Iron supplementation is often necessary to achieve and maintain healthy iron levels.
These are just a few of the many nutrients that are important for thyroid function and overall health. Vitamin A, vitamin C, calcium, and protein are examples of other important nutrients for people with hypothyroidism.
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Foods to eat for Hypothyroidism
Eating a diet rich in nutritious foods can help improve overall health and maintain healthy body weight.
Additionally, a nutritious diet can help reduce the risk of health problems associated with hypothyroidism, such as heart disease, obesity, and type 2 diabetes.
A high-fiber diet can also help reduce the risk of constipation, which is a common symptom of hypothyroidism, try to include the following nutritious foods in your diet:
- Non-starchy vegetables: greens, artichokes, zucchini, asparagus, carrots, peppers, spinach, mushrooms, etc.
- Fruits: berries, apples, peaches, pears, grapes, citrus fruits, pineapples, bananas, etc.Starchy vegetables: sweet potatoes, potatoes, peas, squash, etc.
- Meat and Poultry: Fish and shellfish, eggs, turkey, chicken, etc.
- Healthy fats: olive oil, avocados, avocado oil, coconut oil, unsweetened coconut, whole yogurt, etc.
- Gluten-free grains: brown rice, oatmeal, quinoa, brown rice pasta, etc.
- Seeds, nuts, and nut butter: Almonds, cashews, macadamia nuts, pumpkin seeds, natural peanut butter, etc.
- Beans and lentils: chickpeas, kidney beans, lentils, etc.
- Dairy and non-dairy alternatives: coconut milk, cashew milk, coconut yogurt, almond milk, unsweetened yogurt, cheese, etc.
- Spices, herbs, and spices: fresh and dried herbs such as basil and rosemary, spices such as paprika, saffron, and turmeric, and healthy condiments salsa and mustard.
- Beverages: Water, unsweetened tea, coffee, sparkling water, etc.
Keep in mind that some people with hypothyroidism may benefit from avoiding gluten and other ingredients such as dairy, but others may not need to eliminate these foods from their diets and can consume gluten and dairy without concern.
That's why it's important to develop an eating plan that works for you and your specific health needs.
Everyone has different nutritional needs, but almost everyone with hypothyroidism can benefit from a diet rich in whole, nutrient-dense foods such as vegetables, fruits, nuts, and fish.
