Is your thyroid making you fat?
Why is it so hard for people with an underactive thyroid to lose weight?
When you're hypothyroid, the slowed metabolism and changes to your endocrine system can make losing weight seem like a losing proposition.
If there is only one article you read about thyroid disease and weight loss, it should be this one --
Long Term Weight Loss for Thyroid Patients: Hormonal Factors That Affect Diets An Interview with Kent Holtorf, MD. Dr. Holtorf has found discovered that while there are many factors involved in the inability to lose weight, almost all the overweight and obese patients he treats have demonstrable metabolic and endocrinological dysfunctions that contribute to weight challenges.
In particular, Dr. Holtorf addresses the evaluation and correction of imbalances in two key hormones -- leptin and reverse T3 (rT3)-- to help thyroid patients lose weight. It's must reading for any thyroid patient who is struggling with weight issues.
How to Lose Weight and Fight Insulin Resistance
Weight loss is the most important method of eliminating insulin resistance. So it's one of those chicken and egg situations. The less you weigh, the less insulin resistant you will be. But insulin resistance makes it difficult to lose weight.
So, for people who are insulin resistant, one of the only effective methods is by eating a low fat, low carbohydrate, protein sufficient diet. This means that in addition to the usual restrictions of a low-fat diet, you also need to seriously limit intake of sugar and starches, cutting back on pasta, rice, potatoes, white flour breads, cereal, corn, peas, sweet potatoes, desserts, dairy products, meats, and fruit with a high sugar content.
You may feel frustrated that there's nothing left to eat. But you need to rethink your eating habits, shifting to a diet of chicken, turkey, fish, non-starchy vegetables, legumes, and certain grains. And for those who are insulin resistant, once you start eating this way, you'll find it easier, as your carbohydrate cravings will subside dramatically.
One study found that as many as 40% of overweight people had evidence of a dysfunctional thyroid, various thyroid conditions that could be contributing to your weight gain in the first place, and to your present difficulty losing weight.
and variety of symptoms.
* The unexpected weight gain, despite diet and exercise
* Fatigue and exhaustion
* More hair loss than usual
* Moodiness
* Muscle and joint pains and aches
* Loss of sex drive
* Depression
* Memory problems
* Constipation
* Heavy, irregular or prolonged menstrual periods
* Low body temperature (below 97.8°F first thing in the morning)
* Low blood pressure
* Puffy eyes and face
* Slow pulse
* Reduced libido
* Poor memory
* Chronic sinus infections
* Headaches
* Sweating abnormalities
* Migraines
* Heat and/or cold intolerance
* Irritability
* Fluid retention
* Anxiety
* Panic attacks
* Frequent colds and sore throats
* Lightheadedness
* Ringing in the ears
* Decreased concentration
* Slow wound healing
* Easy bruising
* Unhealthy nails
* Acid Indigestion
* Cold hands or feet
* Inappropriate weight gain
* Hypoglycemia
* Falling asleep during the day
* Itching
* High cholesterol
* Loss of outside portion of eyebrows
Since the condition usually involves weight gain, it is helpful to embrace a diet that will allow you to lose weight.
A Diet for Hypothyroid Should Have...
A healthy diet for someone with hypothyroidism would include natural foods, whole grains, lots of fruits and vegetables and a good supply of seafood and other lean protein. You should cut back on meats that are high in fat -but not all meats are bad for you. A multivitamin is probably a good idea if you don’t already take one.
A Key Mineral
Selenium may be the most important nutrient in a diet for hypothyroid. This trace mineral is an antioxidant and is essential for converting the thyroid hormone your body produces, T4, into its active form, T3. Brazil nuts are an incredibly good source of selenium, but you can also get it from some lean meats.
The Power of Fiber
Another tactic that will be very helpful for you if you’re trying to lose weight is eating more fiber. Fiber makes you feel full and can help you lose weight, in addition to being helpful for constipation, another side effect of hypothyroidism.
You can ingest your fiber in pill form or through one of those over-the-counter fiber concoctions, but it is so much better if you get your fiber from actual foods, like beans, rice and other grains, whole wheat and oatmeal.
Strive for whole grains, also known as complex carbohydrates, over refined grains (things made with white flour or sugar). They’re better for you, help maintain your blood sugar stable and will make you feel fuller. Alcohol should also be avoided because it can cause blood sugar fluctuations.
A Diet With More Meals
The ideal diet for hypothyroidism will include mini meals spread out through the day rather than three larger meals. If you eat five or six small meals it will help balance the slow metabolism that is part of hypothyroidism. Just remember, keep these meals small, around 300 calories each, and include exercise if you want to lose weight, too.
Having 6 small and healthy meals during the day also helps balancing out your insulin reaction to food, limiting the spikes and crashes that you probably feel right now.
Your diet should include plenty of water, fruits and vegetables and less things such as pasta, bread and starches.
A small amount of lean protein through the day is ideal.
Most of your carbs should come from fruit and vegetables, with other starches used sparingly.
No-No Foods
Since you’re trying to avoid starch, that means potatoes and corn are also on the no-no list. The diet for hypothyroid should not include raw foods such as cabbage, cauliflower, broccoli, Brussels sprouts, mustard greens, kale, spinach, peaches, pears, strawberries, radishes and millet as these fruits, veggies, greens and grains are thought to increase your chances of developing goiter.
Why? These foods actually contain substances known as goitrogens which interfere with the ability of the body to produce thyroid hormone. Because of this the thyroid may enlarge. Soybean foods may also inhibit the function of the thyroid as well. The foods listed above can also increase one's chances of developing a condition known as goiter.
Some people with hypothyroid disease find they are wheat or gluten intolerant.
according to Jean-Pierre Despres, PhD, Professor of Medicine and Physical Education and Director of the Lipid Research Center at Laval University Hospital in Quebec, "Exercise is probably the best medication on the market to treat insulin resistance syndrome." "Our studies show that low intensity, prolonged exercise -- such as a daily brisk walk of 45 minutes to an hour -- will substantially reduce insulin levels," says Dr. Despres.
This article was adapted from the book, The Thyroid Diet, by Mary Shomon
Mary Shomon, About.com's Thyroid Guide since 1997, is a nationally-known patient advocate and best-selling author of 10 books on health, including "The Thyroid Hormone Breakthrough: Overcoming Sexual and Hormonal Problems at Every Age," "The Thyroid Diet: Manage Your Metabolism for Lasting Weight Loss," "Living Well With Hypothyroidism: What Your Doctor Doesn't Tell You...That You Need to Know," "Living Well With Graves' Disease and Hyperthyroidism," "Living Well With Autoimmune Disease," and "Living Well With Chronic Fatigue Syndrome and Fibromyalgia."
