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18/5/2016

SevenThyroidDietSecrets

Seven Thyroid Diet Secrets

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Updated April 28, 2016

Hypothyroidism DiagnosisDiet Secrets Share Pin Email By Updated April 28, 2016 Mary Shomon - Reviewed by a

Updated April 28, 2016 Hypothyroidism Diagnosis Mary Shomon - Reviewed by a board-certi䂯ᦚed physician. The longer

- Reviewed by a board-certi䂯ᦚed

physician.

Mary Shomon - Reviewed by a board-certi䂯ᦚed physician. The longer it takes you to get diagnosed
Mary Shomon - Reviewed by a board-certi䂯ᦚed physician. The longer it takes you to get diagnosed
Mary Shomon - Reviewed by a board-certi䂯ᦚed physician. The longer it takes you to get diagnosed

The longer it takes you to get diagnosed with hypothyroidism, the more weight you may end up gaining. While you're becoming hypothyroid, even before your TSH is elevated enough to warrant treatment, your metabolism can slow down. This means fewer calories burned each day, and even those few calories start to add up over time. Since hypothyroidism can also make you tired and achy, you're also less likely to exercise as much or as e쁼ꒀectively, which can further reduce metabolism. And, when we're tired, we sometimes eat -- especially carbohydrates -- to try to 䂯ᦚght fatigue. Three reasons why you need to become your own best advocate, and work with a practitioner who understands the importance of early diagnosis.

WHAT TO DO? Read

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2
2

I Need How Much Exercise?

SevenThyroidDietSecrets 2 I Need How Much Exercise? JGI/Jamie Grill/Blend Images/Getty Images For many thyroid

JGI/Jamie Grill/Blend Images/Getty Images

For many thyroid patients, calorie restriction simply isn't enough to trigger weight loss. This is why popular "diet plans" that don't require exercise may not work for us. To keep your metabolism e䃆ೌcient, or make it even more e䃆ೌcient, you absolutely need exercise, because it helps burn calories and fat, it reduces insulin levels, it raises resting metabolism, and helps combat imbalances in leptin, insulin, and growth hormone. But if you want to lose weight, you're going to need to do more

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than the recommend 20 minutes, 3 times a week. According to experts, healthy people of normal weight need 60 minutes of physical activity a day to maintain weight and avoid excess gain. Meanwhile, half of us do less than 30 minutes of moderate activity a day – and only one in four is actually active for 30 minutes or more. We have work to do.

WHAT TO DO? Get out there, and get moving!

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3

Hyperthyroidism Confusion

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18/5/2016 SevenThyroidDietSecrets JGI/Tom Grill/Blend Images/Getty Images Hyperthyroidism does not equal weight loss. In

JGI/Tom Grill/Blend Images/Getty Images

Hyperthyroidism does not equal weight loss. In fact, a percentage of people who are hyperthyroid actually gain weight. Why they do is not clear. It may be hunger is causing excess calorie intake. Or the impaired endocrine system may be triggering poor digestion, insulin resistance, or adrenaline resistance. But hyperthyroidism, including being hyperthyroid due to taking too much thyroid medication, can sometimes result in weight GAIN.

WHAT TO DO? Read

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A Hidden Cause of Weight Gain

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18/5/2016 SevenThyroidDietSecrets Ion-Bogdan DUMITRESCU/Moment/Getty Images Some of the drugs doctors give you to HELP

Ion-Bogdan DUMITRESCU/Moment/Getty Images

Some of the drugs doctors give you to HELP thyroid-related symptoms and problems can actually cause weight GAIN!

For example

The antithyroid drug PTUand problems can actually cause weight GAIN! For example Beta blockers (often given for hyperthyroidism) Steroid

Beta blockers (often given for hyperthyroidism)cause weight GAIN! For example The antithyroid drug PTU Steroid anti-in쁂쯍ammatories (i.e., prednisone) Estrogen

Steroid anti-in쁂쯍ammatories (i.e., prednisone)drug PTU Beta blockers (often given for hyperthyroidism) Estrogen and progesterone independently, or together as the

Estrogen and progesterone independently, or together as the "pill"Steroid anti-in쁂쯍ammatories (i.e., prednisone) Certain antidepressants, especially Prozac, Paxil and Zoloft

Certain antidepressants, especially Prozac, Paxil and Zoloftindependently, or together as the "pill" Mood stabilizing and anticonvulsant drugs such as those

Mood stabilizing and anticonvulsant drugs such as those given for bipolar disorder, including lithium, valproate (Depakote) and carbamazepine (Tegretol)Certain antidepressants, especially Prozac, Paxil and Zoloft WHAT TO DO? If you're on one of these

WHAT TO DO?

If you're on one of these drugs and gaining weight, talk to your doctor about your concerns, and to explore possible alternatives.

5
5

The RAI Connection

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18/5/2016 SevenThyroidDietSecrets SCIEPRO/Science Photo Library/Getty Images Doctors who tell you that they can somehow

SCIEPRO/Science Photo Library/Getty Images

Doctors who tell you that they can somehow calculate it and give you just the right amount of RAI to make you neither hypothyroid nor hyperthyroid are not dealing with reality. The truth is, most patients post-RAI become hypothyroid, and many gain weight. Some studies have found that from more than half, to as many as 85% of patients, gained weight after RAI, and there is a dramatic increase in obesity among previously hyperthyroid patients who have had RAI therapy.

6
6

It

If There's Only One Exercise You Do, This Should Be

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18/5/2016 SevenThyroidDietSecrets yellowdog/Cultura/Getty Images If you have the energy or time to do only one type

yellowdog/Cultura/Getty Images

If you have the energy or time to do only one type of exercise – weight- bearing/muscle building, or aerobics, which one should you choose? Well, ideally, you should be doing both, but in my book The Thyroid Diet, I posed this question to exercise expert Paige Waehner, who had this to say:

I would probably choose strength training. When you build lean muscle, you're giving your body the ability to burn more calories even when you're not exercising. A pound of fat only burns around 6-10 calories each day while a pound of muscle can burn up to 60 calories per day. Adding more muscle means burning more calories, period.

WHAT TO DO? Check out our section on

7
7

Water and Fiber

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18/5/2016 SevenThyroidDietSecrets Louise Morgan/Moment/Getty Images You're probably not getting enough water. Water

Louise Morgan/Moment/Getty Images

You're probably not getting enough water. Water helps your metabolism work more e䃆ೌciently. It can also help reduce appetite, eliminate water retention and bloating, and improve elimination and digestion. We hear about the typical recommendation to

drink eight 8-ounce glasses a day, but some experts say drink another 8-ounce

lasses a da y , but some experts say drink another 8-ounce Advertisement Advertisement Advertisement glasses

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glasses for every 25 pounds of weight you need to lose. Philip Goglia, author of Turn

Up the Heat: Unlock the Fat-Burning Power of Your Metabolism, recommends you

drink one ounce of water per pound of scale weight -- this ends up being a great deal MORE than the standard 64 ounces a day. If you're at a plateau, or weight loss is very slow, it's worth a try.

You're also probably not getting enough 䂯ᦚber. Getting a good amount of 䂯ᦚber is one of the basic tactics things you can do as a thyroid patient if you want to lose weight. Fiber has so many bene䂯ᦚts for people with hypothyroidism who are trying to lose weight, and it can come from food, supplements, or both.

, as well as nutrition expert

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Shereen Lehman's article

article Drinking Water to Maintain Good Health . THYROID DISEASE 10 Surprising Tips That Help Thyroid
article Drinking Water to Maintain Good Health . THYROID DISEASE 10 Surprising Tips That Help Thyroid

10 Surprising Tips That Help Thyroid Patients Lose Weight

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18/5/2016 SevenThyroidDietSecrets By Updated August 18, 2015 Mary Shomon - Reviewed by a board-certi䂯ᦚed Trinette
18/5/2016 SevenThyroidDietSecrets By Updated August 18, 2015 Mary Shomon - Reviewed by a board-certi䂯ᦚed Trinette
18/5/2016 SevenThyroidDietSecrets By Updated August 18, 2015 Mary Shomon - Reviewed by a board-certi䂯ᦚed Trinette

By

Updated August 18, 2015

By Updated August 18, 2015 Mary Shomon - Reviewed by a board-certi䂯ᦚed Trinette Reed/Blend

- Reviewed by a board-certi䂯ᦚed

Trinette Reed/Blend Images/Getty Images

physician.

Losing weight can be a frustrating process for many people with an underactive thyroid. Whether you have hypothyroidism, or no thyroid after surgery or radioactive iodine (RAI), there's no question that for many of us, the thyroid a쁼ꒀects metabolism, and makes weight loss an uphill battle. Here are 10 surprising tips that can help you 䂯ᦚnally tackle your weight loss frustrations, and get on track.

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1. Make Sure Your Thyroid Treatment is Optimized

In terms of weight loss, relief of symptoms, and overall good health, for many thyroid patients, it's not enough for your doctor to diagnose hypothyroidism, and hand you a prescription. More than standard treatment, you may need optimal treatment, to ensure that your cells are getting the oxygen and energy they need to allow your metabolism to do its job.

What is optimal treatment? A number of physicians have shared their thoughts on

shared their thoughts on optimal hypothyroidism treatment Typically, TSH is less than 2.0 , but here's

Typically, TSH is less than 2.0

, but here's a quick summary:

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The Free T3 is in the top half of the reference range, or even the top 25th percentile of the reference range18/5/2016 SevenThyroidDietSecrets The Free T4 is in the top half of the reference range (unless you're

The Free T4 is in the top half of the reference range (unless you're on a T4/T3 medication, in which case it can sometimes be lower)or even the top 25th percentile of the reference range If your numbers aren't matching up,

If your numbers aren't matching up, it's time to have a conversation with your

practitioner about

it's
it's

2. Sleep!

One of the most important things that you can do is get enough sleep. If you want to lose weight, experts women who sleep 5 hours or less per night generally weigh more than women who sleep 7 hours per night.

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In fact, women who slept 5 hours per night were 32% more likely to experience major weight gain (an increase of 33 pounds or more) and 15% more likely to become obese over the course of a 16-year study, compared to those who slept 7 hours a night.

So if weight loss is a challenge, get at least 7 hours a night.

You can

3. Consider Going Gluten-Free

There is a link between gluten sensitivity and

, and the development of

. Some patients have

reported signi䂯ᦚcant weight loss when they shifted to a

To get started, you don't have to commit to a lifetime of gluten-free eating. Try eating gluten-free for three months, and if you notice less bloating, more energy,

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and you lose some weight, this is a good sign that eliminating gluten is a helpful weight loss approach for you.

4. Try Different Ways of Eating

There is no one

program, and it doesn't work, try a di쁼ꒀerent one.

So if you've tried a commercial weight loss

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If you tried low-carb, and that doesn't work, try a Paleo approach. If you haven't tried eliminating sugar, or dairy, give that a try.

I've heard from thyroid patients who have lost weight on low-carb, vegan, vegetarian, Paleo, Weight Watchers, Nutrisystem, Jenny Craig, and a variety of other types of programs and plans. The key is to try di쁼ꒀerent approaches, and when you 䂯ᦚnd something that's working, stick with it!

5. Boost Your Metabolism

While hypothyroidism can slow the thyroid, proper treatment should help restore metabolism to a more normal level. That said, some patients still notice a slower- than-usual metabolism, even with optimal treatment.

The solution?

muscle, as well as su䃆ೌcient hydration, and eating food that has a high thermic e쁼ꒀect

Exercise -- especially movement that builds

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6. Check Fasting Glucose

It's important to make sure your fasting glucose (blood sugar) is not elevated. Fasting levels above 90 may be a sign of insulin resistance and pre-diabetes, which can make weight loss even more di䃆ೌcult. For very high levels, your doctor may prescribe a type 2 diabetes drug like metformin. But for borderline levels, reducing the sugar and carbohydrates in your diet, and following a healthy carbohydrate

controlled diet -- I like

sugar, and help with weight loss.

-- can lower blood

7. Read and Learn

If you want a detailed understanding of the thyroid, metabolism, e쁼ꒀect on weight,

and diet tips and guidelines, you may want to read my book

I also recommend Dr. Sara Gottfried's book The Hormone Reset Diet.

8. Change WHEN You Eat

Some studies have shown that thyroid patients may not have weight loss success when they follow the "mini-meal"/grazing all day approach to eating. Instead, limiting eating to two or three meals per day, with no snacks, and no food after 8 p.m., may help stimulate fat-burning, and help regulate hunger hormones.

Another approach that may be e쁼ꒀective is intermittent fasting, or time-restricted

eating.

9. Watch Thyroid-Unfriendly Foods

If you're trying to lose weight, you need to be careful not to overdo raw

AAAdddvvveeerrrtttiiissseeemmmeeennnttt

(cruciferous vegetables like spinach, kale, cabbage, etc., that can slow your thyroid

down.) You also want to be careful ab 10. Water and Fiber water the way
down.) You also want to be careful ab
10. Water and Fiber
water
the way of weight loss.

out too much soy, which can block thyroid

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18/5/2016 SevenThyroidDietSecrets It's also crucial that you make sure your diet includes enough 䂯ᦚber. Here

they don't slow down your thyroid!)

or steamed so they don't slow down your thyroid!) THYROID DISEASE Thyroid Patients: 30 Ways to

Thyroid Patients: 30 Ways to Make Your Diet Work

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Patients: 30 Ways to Make Your Diet Work Share Pin Email Pixabay/Mary Shomon By Updated April

Pixabay/Mary Shomon

By

Updated April 26, 2016

Pixabay/Mary Shomon By Updated April 26, 2016 Mary Shomon - Reviewed by a board-certi䂯ᦚed physician. If

- Reviewed by a board-certi䂯ᦚed

physician.

, Graves' disease and hyperthyroidism,

-- end up

permanently hypothyroid. Even after treatment, this can result in a lowered metabolism, changes in the way you process carbohydrates and sugar, and fatigue that keeps you from getting su䃆ೌcient exercise.

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As someone with a thyroid condition, if you are trying to lose weight -- or prevent weight gain -- here are 30 ways you can optimize your diet in order to make your

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e쁼ꒀorts more successful.

Make Generally Healthy Food Choices

Here are some general food choices that are healthy, and can help you achieve more e쁼ꒀective weight loss.

1. Use grass-fed organic meats, versus grain-fed, whenever possible. They tend to

have higher nutritional value, and fewer toxins.

2. Use organic, hormone free dairy products -- versus non-organic, hormone tainted

products -- whenever possible. They are less of a toxic challenge to your immune system.

3. Incorporate more "

diet. Good fat is 䂯ᦚlling, and may help you eat less overall calories. It also has anti- in쁂쯍ammatory properties.

calories. It also has anti- in쁂쯍ammatory properties. good fat " – like olive oil, avocado, and

good fat" – like olive oil, avocado, and healthy nuts – into your

4. When eating protein, choose healthier, lower fat protein sources - 䂯ᦚsh, lean cuts

of meat and poultry, and beans can be good choices,

5. Drink plenty of clean water. (Some experts recommend that you get at least 1/2 to 1

ounce of water for every pound of your goal weight, per day.)

6. Get more

digestion/elimination. (Read more about the well as the highest 䂯ᦚber foods, here.)

䂯ᦚber
䂯ᦚber

- ideally 25-30 mg a day. Fiber helps with fullness, and

, as

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18/5/2016 SevenThyroidDietSecrets Advertisement Advertisement Some Thyroid-Specific Ideas Here are some considerations

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Some Thyroid-Specific Ideas

Here are some considerations speci䂯ᦚc to thyroid patients.

7. Consider a

aches and pains, reduced symptoms, and an improved ability to lose weight when

. Some thyroid patients report less bloating, reduced

thyroid condition.)

8.

your thyroid medication, and may have a slowing e쁼ꒀect on your thyroid. If you do eat soy, it should be as a condiment, and ideally, in its fermented forms.

. Soy foods may interfere with your ability to absorb

9. Be careful about Brazil nuts. They are a high source of selenium -- which is a

recommended supplement for autoimmune thyroid disease -- but more than one or

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two nuts a day can raise selenium to toxic levels. Also, cut out the Brazil nuts if you are already taking selenium supplements.

Get Rid of Dietary Stressors

Some foods and ingredients cause stress on your digestive system, immune system, and endocrine system.

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Advertisement

18/5/2016 SevenThyroidDietSecrets Advertisement Advertisement Here are some tips. 10. Minimize or eliminate re䂯ᦚned

Advertisement

Here are some tips.

10. Minimize or eliminate re䂯ᦚned sugars and high fructose corn syrup.

11. Minimize or sugar and sugary treats, including desserts.

12. Minimize or eliminate sweetened soft drinks

13. Eliminate

they don't help with weight loss, and may contribute to weight gain.

entirely. There is evidence that

14. If you have food allergies -- i.e., dairy, nuts, grains, etc. -- eliminate these foods

from your diet. Eating food allergens triggers increased in쁂쯍ammation.

15. Minimize ca쁼ꒀeine. Too much ca쁼ꒀeine can be too stressful for the adrenal glands,

and can cause cortisol levels to increase - which can be counterproductive to your weight loss e쁼ꒀorts.

16. Don't drink excessive alcohol. It can increase appetite and reduce your ability to

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make good food decision.

Keep Blood Sugar From Spiking

When blood sugar goes up quickly and regularly, it can overwhelm your body's hormonal ability to process glucose, contributing to an increased risk of pre-diabetes and making weight loss more di䃆ೌcult.

17. Follow a carbohydrate-controlled, low-glycemic diet. One diet I've found helpful

is the

low-glycemic diet. One diet I've found helpful is the Rosedale Diet . (Here is a list

Rosedale Diet. (Here is a list of the

.)

18. Don't overdo simple carbohydrates and sugary foods at one meal.

19. Some nutritional experts recommend that you take several

when you eat a low-䂯ᦚber food, in order to help minimize the glycemic impact of those foods.

order to help minimize the glycemic impact of those foods. psyllium 䂯ᦚber capsules 20. Movement expert

20. Movement expert

exercises after eating a high-glycemic food or meal. (You can learn how to do T-Tapp

Hoe-downs at

recommends doing her trademark "hoe-down"

Don't Overdo Raw Goitrogenic Foods

Thyroid patients (except for those who have no thyroid gland) should be careful

about overdoing it with foods that are

. They can slow the thyroid, and

promote formation of a goiter (an enlarged thyroid.)

21. Cooking and steaming can help reduce the overall goitrogenic impact of these

foods, so be sure the majority of your goitrogens are not raw.

22. Be especially careful about raw juicing - some of the most popular ingredients are

also thyroid-slowing goitrogens, and juicing concentrates them in large quantities.

Here is a partial list of some common goitrogenic foods:

Bok choy Broccoli Broccolini Brussels sprouts Cabbage Cauli쁂쯍ower Collards Daikon Kale Kohlrabi Millet

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Peanuts

Rutabaga

Spinach

Turnips

Watercress

Here is a more detailed list of goitrogenic foods.

Change the Timing of Your Meals

Some experts feel that the mini-meal, "grazing all day" approach may be counterproductive to weight loss for thyroid patients. The rationale? It never allows enough time for the body to shift form fat-storing into fat-burning mode. To that end, here are some tips:

23. Don't eat too much at any meal.

24. Eat two or three meals a day, and no snacks in between.

25. Avoid eating after 8 p.m.

26. Try for at least 10 to 12 hours between your dinner meal, and breakfast. This

encourages fat-burning.

Practice Mindfulness When Eating

When you are under stress when you eat, your body is not in a position to release the right hunger, satiety, and fat-burning hormones. It also encourages higher levels of the adrenal hormone cortisol, which encourages more e쁼ꒀective fat storage, especially

in your abdominal area. Practicing

sense of fullness, and lower your stress levels while eating.

can help improve your

27. Take three deep cleansing breaths before each meal and snack

28. Take a deep breath between bites

29. Eat slowly, and chew your food thoroughly.

30. Don't multitask while eating. That means, don't eat standing up, in your car,

while reading, watching TV, or while talking on the phone

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Here are some additional tips from nutritional expert and author Marc David . MORE WEIGHT
Here are some additional tips from
nutritional expert and author Marc David
.
MORE WEIGHT LOSS HELP FOR THYROID PATIENTS
Losing Weight with Hypothyroidism

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18/5/2016 SevenThyroidDietSecrets Do You Need to Increase Metabolism? Seven Thyroid Diet Secrets - Thyroid Disease Help!
CONTINUE READING ARTICLE ARTICLE 10 Ways Your Diet is Affecting Your Thyroid How to Lose
CONTINUE READING
ARTICLE
ARTICLE
10 Ways Your Diet is Affecting Your
Thyroid
How to Lose Weight by Boosting a
Slow Metabolism
ARTICLE
ARTICLE
Fiber: The Role in Weight Loss for
Thyroid Patients
Help for Thyroid Patients Who Can't
Lose Weight
ARTICLE
ARTICLE
Metabolism Math: What and When
to Eat to Lose Weight
How Your Thyroid Problems Can
Affect Weight Loss

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ARTICLE 12 Ways Thyroid Patients Can Boost Their Metabolism
ARTICLE
12 Ways Thyroid Patients Can Boost
Their Metabolism
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