Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
How to eat smart for thyroid health
Introduction
Many people struggle with their weight gain due to underactive or overactive thyroid. Thyroid gland helps to control uses of energy in your body and when it is out of balance then weight loss becomes difficult for you, and it doesn’t produce enough hormone to keep your metabolism steady.
Because of that you will feel sluggish, tried and frustrated but if you take thyroid diet plan then you can lose weight in your body which is best of your overall wellness.
Understanding Thyroid and Its Role in Weight Management
- What Causes Weight Gain in Hypothyroidism
In hypothyroidism where your thyroid gland doesn’t produce enough hormones for your slow metabolism that’s mean your body burn less calories because of that your body starts to gain weight. There are many problems which is leads by lower metabolism like low energy, hair loss, dry skin and brain fog etc. that’s why you should take thyroid weight loss diet. - Importance Of Diet And Lifestyle
It is very importance for you to take hypothyroidism diet plan because it helps to improve energy levels, reduce fatigue, boost metabolism which is very important if you have hypothyroidism and maintain your blood sugar. Lifestyle is key for your weight loss journey because doing regular exercise, proper sleep and having thyroid meal plan and routine is helps you to lose your weight in very effective way as well keep you healthy for longer period of time.
Key Nutrients for Thyroid Health
These are some key nutrients which is important for your thyroid health because it helps to boost your metabolism and your energy levels stable.
- Iodine: It is one of the most important minerals for thyroid because it helps to produce thyroid hormone because if your body is not able produce thyroid hormone then it leads problem like fatigue, weight gain and dry skin.
- Example: Fish and dairy product which helps maintain iodine levels in your body.
- Selenium: It helps to protect thyroid gland from oxidative stress and convert inactive into active thyroid hormone in your body.
- Example: Brazil nuts, eggs and tuna
- Zinc: It helps in production of hormone, boost your immune system and metabolism in your body
- Example: Pumpkin seeds, porridge which widely available in UK supermarkets, chickpeas and lean meats
- Iron: It helps to transport oxygen and production of thyroid hormone. If your body have low iron level then it leads to fatigue, dizziness and slow metabolism in your body.
- Example: Spinach, lentils and beans
- Vitamins D and B12: Both vitamins are most commonly low in people which living in UK. It helps to boost your immune system, maintain your energy levels and support your nervous system.
- Example: Eggs, dairy products and oil fish
- Protein: It is most important aspect because it helps to boost metabolism and repair your muscle after your workout. It also helps to maintain your blood sugar levels and keep you full of longer periods of time.
- Example: Chicken, turkey and eggs
Best Foods for Thyroid Function
These are some foods for thyroid health.
1. Iodine, Selenium and Zinc Sources
Source of iodine:
- Cod
- Prawns
- Dairy Products
- Seaweed In Small Amount
Source Of Selenium:
- Brazil Nuts
- Eggs
- Tuna
- Sunflower Seeds
Source Of Zinc
- Pumkin Seeds
- Cashews
- Chickpeas
- Lentils
2. High Protein and Low Glycaemic Foods
Source of Protein
- Chicken
- Eggs
- Tofu
- Salmon
- Beans
Source Of Low Glycemic
- Spinach
- Apples nd berries
- chickpeas
- Oats and brown rice
- Kidney Beans
Foods to Avoid for Thyroid Health
- Gluten
If you are suffering from autoimmune thyroid then you should avoid gluten because it can cause inflammation, fatigue and bloating. - Soy
It can interfere with thyroid hormone absorption because of that it can affect on your medication which you are taking for thyroid so you should avoid soy products like soy milk, soy sauce and soy protein powder. - Processed Sugar
You should avoid Processed sugar like sweets, fizzy drinks and cakes because it can spike your blood sugar which can cause fatigue and weight gain.
7-Day Thyroid Diet Plan (UK Version)
- For Day 1
You can take Porridge made with milk, topped with blueberries and flaxseeds for healthy breakfast.
then you can take Grilled salmon with quinoa and steamed spinach which boost your energy levels.
after that You can take Lentil and vegetable soup with a slice of wholegrain bread for light and healthy dinner. - For Day 2
You can take Greek yoghurt with chopped banana and pumpkin seeds for energetic breakfast then You can take chicken and vegetable stir-fry with brown rice for nutritious lunch after that you can take Baked cod with roasted sweet potato and mixed vegetables for healthy dinner. - For Day 3
Take Two scrambled eggs on wholegrain toast with avocado slices for breakfast then take Tuna salad with mixed greens, olive oil and lemon dressing for lunch after that take Lentil curry with basmati rice and steamed broccoli for dinner. - For Day 4
Take Oatmeal with skimmed milk, chia seeds and raspberries for breakfast then take Turkey and vegetable wrap with wholegrain tortilla for lunch after that take Grilled mackerel with mashed sweet potato and sautéed spinach for dinner. - For Day 5
Take Smoothie with spinach, banana, oats and almond milk then take Chickpea and vegetable stew with brown rice after that take Grilled chicken breast with roasted vegetables - For Day 6
You can take Poached eggs with wholegrain toast and tomato slices for breakfast then take Baked salmon with quinoa salad and olive oil dressing for lunch after that take Stir-fried tofu with vegetables and rice noodles for dinner. - For Day 7
You can take Overnight oats with semi-skimmed milk, chia seeds and chopped strawberries for breakfast then you can take Lentil soup with wholegrain roll and side salad for lunch after that take Grilled prawns or chicken with brown rice and steamed broccoli for dinner.
Everyday Tips for Thyroid Wellness
- Regular check-ups
You should do regular check-up because sometimes your body need to adjust your medication for your body health and prevent from fatigue and mood changes. - Hydration
For Thyroid diet plan for weight loss, you should hydrate yourself because it helps to boost your digestion and prevent your body from sluggish. - Stress Control
If you are taking too much stress then it can disrupt thyroid function and because of that it leads to fatigue and weight gain. You can do that with deep breathing, mindfulness and meditation for control your stress level.
Common Mistakes that People often Make
- You should avoid Skipping meals specially breakfast because your body needs nutrition and energy for your thyroid to sustain energy level.
- You should not take your thyroid pills with tea or coffee because it will reduce absorption of medication in your body.
- If you are Ignoring your blood tests or medication dosage updates, then it is a mistake which cause a lot of problem in your body.
- Over relaying on supplements instead of eating balanced meal is a mistake which you should not do.
The best diet for thyroid or hypothyroidism is a Mediterranean style diet which works well if you are having thyroid issue. It is focus on your metabolism and production of thyroid hormone.
Diet is an important but not only aspect for your thyroid weight loss. You have to focus on your medication and your thyroid levels as well.
No, you should not avoid dairy products unless you are lactose intolerant then you can avoid dairy products because it helps to boost your digestion.
You should eat regular meals if you have thyroid because it helps to stable your energy and sugar levels.
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