seven thyroid diet secrets

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Seven Thyroid Diet Secrets

By Mary Shomon - Reviewed by a board-certi䂯ed physician.Updated April 28, 2016

Hypothyroidism Diagnosis

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 e쁼ectively, which can further reduce metabolism. And, when

we're tired, we sometimes eat -- especially carbohydrates -- to try to 䂯ght fatigue.

Three reasons why you need to become your own best advocate, and work with a

practitioner who understands the importance of early diagnosis.

WH T TO DO? Read Could You Be Hypothyroid?

THYROID DISEASE

1

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I Need How Much Exercise?

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 absolutelyneed 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

2

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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.

WH T TO DO? Get out there, and get moving!


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Hyperthyroidism Confusion3


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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.

WH T TO DO? Read Graves' Disease and Hyperthyroidism 101

JGI/Tom Grill/Blend Images/Getty Images

https://www.verywell.com/graves-disease-and-hyperthyroidism-101-3232973


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A Hidden Cause of Weight Gain4


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Some of the drugs doctors give you to HELP thyroid-related symptoms and problems

can actually cause weight GAIN!

For example...

WH T 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.

The RAI Connection

Ion-Bogdan DUMITRESCU/Moment/Getty Images

5

The antithyroid drug PTU

Beta blockers (often given for hyperthyroidism)

Steroid anti-in쁂ammatories (i.e., prednisone)

Estrogen and progesterone independently, or together as the "pill"

Certain antidepressants, especially Prozac, Paxil and Zoloft

Mood stabilizing and anticonvulsant drugs such as those given for bipolar

disorder, including lithium, valproate (Depakote) and carbamazepine (Tegretol)


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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.

WH T TO DO? Talk to your practitioner about other options, because radioactive

iodine is not the only treatment for hyperthyroidism.

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

It

SCIEPRO/Science Photo Library/Getty Images

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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.

WH T TO DO? Check out our section on Strength Training.

Water and Fiber

yellowdog/Cultura/Getty Images

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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

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ber. Getting a good amount of 䂯ber 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ts for people with hypothyroidism who are trying to lose

weight, and it can come from food, supplements, or both.

WH T TO DO? Read about some High Fiber Food Options, as well as nutrition expert

Shereen Lehman's article Drinking Water to Maintain Good Health.

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10 Surprising Tips That Help ThyroidPatients Lose Weight

THYROID DISEASE

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ByMary Shomon

- Reviewed by aboard-certi䂯ed

physician.Updated August 18, 2015

Losing weight can be a frustrating process for many people with an underactive

thyroid. Whether you have hypothyroidism, or no thyroid after surgery or radioactiveiodine (RAI), there's no question that for many of us, the thyroid a쁼ects metabolism,

and makes weight loss an uphill battle. Here are 10 surprising tips that can help you

䂯nally tackle your weight loss frustrations, and get on track.

Trinette Reed/Blend Images/Getty Images

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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 onoptimal hypothyroidism treatment, but here's a quick summary:

Typically, TSH is less than 2.0

https://www.verywell.com/practitioner-thoughts-thyroid-issues-3233024


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

practitioner about optimal hypothyroidism treatment.

And if your doctor is only interested in getting you to the "normal" range, then it's

time for a new doctor.

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 weighmore than women who sleep 7 hours per night.

The Free T3 is in the top half of the reference range, or even the top 25th

percentile of the reference range

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)

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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 "best thyroid diet." So if you've tried a commercial weight loss

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

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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 othertypes of programs and plans. The key is to try di쁼erent approaches, and when you

䂯nd 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? Boost your metabolism! Exercise -- especially movement that builds

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

https://www.verywell.com/do-you-need-to-increase-metabolism-3233042


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can all help boost the metabolism. This article explains what you can do to get your

metabolism moving!

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, whichcan 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 Dr. Ron Rosedale's "Rosedale Diet Plan" -- can lower blood

sugar, and help with weight loss.

7. Read and LearnIf you want a detailed understanding of the thyroid, metabolism, e쁼ect on weight,

and diet tips and guidelines, you may want to read my book Thyroid Diet Revolution .

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 e쁼ective is intermittent fasting, or time-restricted

eating. Learn more about intermittent fasting and time-restricted eating approaches.

9. Watch Thyroid-Unfriendly Foods

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

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

down.) You also want to be careful about too much soy, which can block thyroid

absorption, and also slow the thyroid down.

Learn more about thyroid-unfriendly foods now.

10. Water and FiberIt's especially important for thyroid patients to make sure you are drinking enough

water. Hydration helps metabolism, and also helps you get rid of toxins that get in

the way of weight loss.

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It's also crucial that you make sure your diet includes enough 䂯ber. Here is a list of

high-䂯ber foods. (But remember that the goitrogens need to be cooked or steamed so

they don't slow down your thyroid!)

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Thyroid Patients: 30 Ways to Make YourDiet Work

By Mary Shomon - Reviewed by a board-certi䂯ed physician.Updated April 26, 2016

If you are a thyroid patient, there is a good chance that you are struggling to lose weight. The majority of people with thyroid conditions -- Hashimoto's and

hypothyroidism, Graves' disease and hyperthyroidism, thyroid cancer -- 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.

THYROID DISEASE

Pixabay/Mary Shomon

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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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e쁼orts more successful.

Make Generally Healthy Food Choices

Here are some general food choices that are healthy, and can help you achieve more

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

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

in쁂ammatory properties.

4. When eating protein, choose healthier, lower fat protein sources - 䂯sh, 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 䂯ber - ideally 25-30 mg a day. Fiber helps with fullness, and

digestion/elimination. (Read more about the bene䂯ts of 䂯ber for thyroid patients, as well as the highest 䂯ber foods, here.)

https://www.verywell.com/fiber-the-role-in-weight-loss-for-thyroid-patients-3233056https://www.verywell.com/fiber-the-role-in-weight-loss-for-thyroid-patients-3233056http://www.webmd.com/diet/obesity/skinny-fat-good-fats-bad-fats


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Some Thyroid-Specific Ideas

Here are some considerations speci䂯c to thyroid patients.

7. Consider a gluten-free diet. Some thyroid patients report less bloating, reducedaches and pains, reduced symptoms, and an improved ability to lose weight when

following a gluten-free diet. (In rare cases, if celiac disease is the trigger cause of

autoimmune thyroid disease, going gluten-free may also cause a remission of the

thyroid condition.)

8. Don't go overboard on soy. Soy foods may interfere with your ability to absorb

your thyroid medication, and may have a slowing e쁼ect on your thyroid. If you do eat

soy, it should be as a condiment, and ideally, in its fermented forms.

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

https://www.verywell.com/soy-and-the-thyroid-3231800https://www.verywell.com/the-celiac-auto-immune-thyroid-connection-3231728https://www.verywell.com/the-gluten-free-diet-562662https://www.googleadservices.com/pagead/aclk?sa=L&ai=CMLxbxaw7V4fZJrWnzAaYi4WgAZqX3KgJ4t2709IC0qzz9ZEEEAEgur7wFmCtAqABjrHVzQPIAQKpAlvqJWjB-7I-qAMByAPBBKoE2wFP0CZISH7NCdRQmzgZn4PX7L12wyFAk-NSU-DZV-HKjsosF68C5SbIUvOEwIFKN3Y9tTqP-bi3nBYnL1xa77SnPXMiQTswtlpXxOGgr-rrf0cZdG6DhS4KFmYhJGr3lOrvkDbdvMeK_w0AibCjqrGxMCu_ZKK4PJ6GEHhQOIbd9zHYIF6meQE8wb_7TVpt_H_gX_1rFYQtRvjLsysA5YMTiNL7ZhXOFByWkjpmv4CTdckwbLKgrwNKF9qgqSFHj8L-zH2C6ssBCE_oFdWLhVcWmybxXq9WUTnlsYCIBgGgBgKAB9rOqjKoB6a-G9gHAQ&num=1&pr=8:26280510880962A3&cid=CAASEuRofWsOtajTooZntnfcZ8EsIQ&sig=AOD64_3cmwDuL30jA1x1OXMou1Dr8P1_qg&client=ca-pub-6579838053286784&adurl=http://www.e-shop.gr/tribeia-leiantires


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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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Here are some tips.

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

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

12. Minimize or eliminate sweetened soft drinks

13. Eliminate arti䂯cial sweeteners and diet drinks entirely. There is evidence that

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

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

from your diet. Eating food allergens triggers increased in쁂ammation.

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

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

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 Rosedale Diet. (Here is a list of the glycemic impact of various foods.)

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

19. Some nutritional experts recommend that you take several psyllium 䂯ber capsules

when you eat a low-䂯ber food, in order to help minimize the glycemic impact of

those foods.

20. Movement expert Teresa Tapp recommends doing her trademark "hoe-down"exercises after eating a high-glycemic food or meal. (You can learn how to do T-Tapp

Hoe-downs at this short Youtube video.

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 goitrogens. 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 choyBroccoli

Broccolini

Brussels sprouts

Cabbage

Cauli쁂ower

Collards

Daikon

KaleKohlrabi

Millet

https://www.verywell.com/all-about-goitrogens-3233164https://www.youtube.com/watch?v=lsURicKB_G8http://www.t-tapp.com/http://www.webmd.com/drugs/2/drug-156518/natural-psyllium-fiber-oral/detailshttp://www.health.harvard.edu/healthy-eating/glycemic_index_and_glycemic_load_for_100_foodshttp://www.drrosedale.com/


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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 e쁼ective fat storage, especially

in your abdominal area. Practicing mindfulness while eating can help improve your

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

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

Here are some additional tips from nutritional expert and author Marc David.

MORE WEIGHT LOSS HELP FOR THYROID PATIENTS...

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Losing Weight with Hypothyroidism

https://www.verywell.com/losing-weight-with-hypothyroidism-3231599https://www.googleadservices.com/pagead/aclk?sa=L&ai=C9I5WxKw7V86AG8nJWpyGsYgImpfcqAni3bvT0gLSrPP1kQQQASCkt50UYK0CoAGOsdXNA8gBAqkCW-olaMH7sj7gAgCoAwHIA5kEqgTMAU_QQqKj47NnHK0dWLPKYZPPbzIrLA0ppnZkTIkH25lwfUAYHVBfwwIy8wInl0dXpZEAx3rWN4xMd43fTUNZlJh1N2RbeH98bT9qEtD3Y7qO-g98Beht88mulfAqHfkZy5TLM_RSGRK97NYMS3s8YjMTbl9IPxBDhYqUNBBF4wAE3ex45wB_s6Hiebdpz55_D9-gPByOwXKLR7CdOPYQ6geWLxOplZS8G9oMuFMTVs2b8FCpawEPinIK5B3pPv_9eFlN5Hx_LQ9hlugfCeAEAYgGAaAGAoAH2s6qMqgHpr4b2AcB&num=1&cid=CAASEuRokLjcMO8MGp62-Uer-8prvA&sig=AOD64_3jTbQIuezSdrrYbZ8rVeAnkI6mtA&client=ca-pub-3345963573740285&adurl=http://www.e-shop.gr/tribeia-leiantireshttp://psychologyofeating.com/mindfulness-wellness/https://www.psychologytoday.com/blog/mindful-eating/200902/mindful-eating


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What is the Best Thyroid Diet?

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ARTICLE12 Ways Thyroid Patients Can BoostTheir Metabolism

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