According to certain slimming center data – An average estimation done on hypothyroid cases, weight loss of 10 kgs reduces the level of TSH by 3 to 5µg/dl
Dietary Recommendations for Hypothyroidism
| Diet Approach | A balanced diet focusing on Low Salt, High Fiber, High Protein, High Selenium, High Calcium and High Iron Diet is recommended. |
| Allowed Liberally | Selenium-rich foods include seafood, shellfish, and egg whites. Wheat germ, Brazil nuts, mushrooms, garlic, and onions especially red onions, oats, sunflower seeds, chia seeds, sesame seeds, whole grains. Calcium rich sources such as -Kale, mustard greens, almond, broccoli, okra, sesame seeds. Iron rich foods include green leafy vegetables including spinach, kale and cabbage and broccoli. Nuts 6t seeds especially pumpkin, squash, pine, pistachio, sunflower, cashews and sesame. Foods high in zinc -such as flax seeds, pumpkin seeds, sesame seeds, chick peas, dark chocolate and cocoa and garlic. High Fiber -Whole-grains-based complex carbohydrates & non-starchy vegetables such as oats, brown rice, whole wheat, quinoa, barley, buckwheat, ragi, jowar, and bajra. Beneficial herbs & spices – Cinnamon, Garlic, Flax seeds (ground), Curry leaves, onion ,turmeric ,amla, and cumin Omega 3 rich foods -especially fatty fishes, fish oil, flaxseeds ,walnuts, Chia seeds, Hazel nuts, sunflower and pumpkin seeds. Consume protein-rich foods, such as fish, legumes, dairy products and poultry; they are the building blocks for hormone production Consume antioxidant-rich fruits and vegetables, which include berries, cherries, kiwi, citrus fruits, red plums, tomatoes, spinach, kale, bell peppers and winter squash. Take probiotic to maintain gut flora such as Probiotic curd, yakult, buttermilk,kimchee salad or Sauerkraut Turmeric/curcumin, Iodine and phytoestrogens are key nutrients. Add healthy fat sources such as seeds, nuts, canola oil and olive oil Have at least 2-3 liters of water / non caffeinated low calorie fluids to flush out the toxins and replenish the hydration levels. Exposure to sunlight promotes Vitamin D synthesis (recommended duration-15 minutes a day, from 9:00am to 11:00am). |
| Allowed in Limited Amount | All cruciferous vegetables like broccoli, cabbage, cauliflower, turnips (Ensure proper cooking before consumption, avoid raw). Limit the intake of soya and its products such as well cooked tcfu, soyabean, nutreela and soya milk. Salt should be limited to 1tsp/day. Add Herbs as a taste enhancer in low salt meals, few examples of herbs are oregano, basil, thyme and rosemary. |
| To be Avoided | Highly salted foods – such as potato chips, ketchups, sauces, peanut butter, salted butter, nankeens, pappad, chutneys restaurant foods, and bakery items. Salt Preserved foods – pickles, canned foods, frozen foods Trans fat in biscuits, cakes, breads, and pastries. Saturated fat sources like ghee, butter, margarine, and whole milk etc. Avoid smoking and alcohol intake. |
Exercise Recommendations
Be physically active
- Engage in physical activity for a total of 60-90 minutes on most days of the week.
- Evening exercise routine is essential as it helps in raising the RMR (Resting metabolic rate) even during sleep.
- Recommendations for Exercise Includes 1 Cardio Exercise (like walking, dancing, cycling, cross-strainer, treadmill, swimming, rowing , zumba, aerobics etc ) for one hour, May be done in 2-3 sessions during the day + Toning and Strengthening exercises for 15 minutes every day + 15 minutes day to day activity
- Follow De-Stressing techniques especially meditation, yoga and breathing exercise.