hypothyroidism weight loss

Hypothyroidism Weight Loss – Best Meal Plan

Hypothyroidism Weight Loss

Hypothyroidism can be a tricky condition to manage. Moreover, what you eat can have a significant impact on its symptoms. While some foods can improve the condition, others can make it worse or interfere with the medication.

Hence, your diet plays a prominent role in managing your underactive thyroid and losing weight. And since you are the one in charge of your plate, you can decide which thyroid-friendly foods to choose.

However, before we go on to talk about the best meal plan; it is of utmost importance to understand the medical condition.

hypothyroidism weight loss

What is Hypothyroidism?

Hypothyroidism occurs when your body does not produce enough thyroid hormones.

The thyroid is a small, butterfly-shaped gland that sits at the front of your neck. It releases hormones to help your body regulate and use energy.

Your thyroid is responsible for providing energy to nearly every organ in your body. It controls functions like how your heart beats. Also how your digestive system works.

Thyroid hormones help to keep in check the metabolism along with repairing the daily wear and tear of cells. As a result, you may feel tiredness, hair loss, weight gain, may even feel cold comparatively. Thus, without the right amount of thyroid hormones, your body’s natural functions begin to slow down.

Also called underactive thyroid, hypothyroidism affects women more frequently than men. It commonly affects people over the age of 40 but can begin at any age. It may be discovered through a routine blood test or after symptoms begin.

hypothyroidism weight loss diet nutrition

How to Know if YOU have Hyperthyroidism?

Symptoms of hypothyroidism may be vague and can often mimic other conditions. They may include:

  • Changes in the menstrual cycle
  • Constipation
  • Depression
  • Dry hair and hair loss
  • Dry skin
  • Fatigue
  • Greater sensitivity to cold
  • Slow heart rate
  • Swelling of the thyroid gland (goiter)
  • Unexplained weight gain or difficulty losing weight
  • Carpal tunnel syndrome
thyroid diet nutrition

Sample Indian Meal Plan

Having a thyroid condition is no picnic, but you are not alone with this health issue. According to studies, the prevalence of hypothyroidism, the condition where the thyroid gland becomes underactive, in India is 11%. While it is only 2% in the UK and 4·6% in the USA.

Although incurable, hypothyroidism, or thyroid issue as a whole can be managed with the right balanced diet and lifestyle changes.

For instance, if you have been recently diagnosed with hypothyroidism, here is a simple meal plan. This plan is designed by our team at ‘Its Healthy Moms’ that assists in managing your hypothyroidism along with weight loss.


Ideally, a healthy breakfast should provide more than 25% of the daily nutritional requirement. For example, a combination of fresh fruit, cereals, low-fat dairy products, and protein sources like eggs.


Lunch should include whole grains, vegetables, lean protein, and fruits.


People who enjoy snacking in between meals should consume dry fruits, and avoid deep-fried.


Dinner should include vegetables, whole grains, millets, seafood, or any other source of lean protein, and fruits.

Note: Portion size and the amount of food to be consumed depends upon age, gender, physical activity, and presence of other medical conditions. Also, the above is a general plan. We do provide customized plans as well, as per your personal goals.

Foods to be included for Hypothyroidism Weight Loss

A thyroid meal plan should have foods rich in iodine, selenium, zinc, and vitamins B, C, and E such as whole grains, fruits, vegetables, and natural foods along with seafood and lean proteins. It should be taken into consideration, the other medical conditions like diabetes, high blood pressure, high cholesterol, and heart disease to adjust intake quantities.

Moreover, it should include the consumption of vital nutrients, and avoid all foods that can aggravate your condition and lead to weight gain. It should include the following:

thyroid healthy food
  1. Cereals, Grains, and Pulses

Indian cereals and pulses like bajra, Bengal gram, kidney beans, chana dal, masoor dal, moong dal, whole black gram, parboiled rice, and jowar are good options for breakfast, lunch, and dinner. While it is important to restrict goitrogens like gluten-containing grains. These include wheat, barley, and rye.

  1. Vegetables

Green beans, eggplants, onions, peppers, potatoes, okra, tomatoes, pumpkins, carrots, avocados, celery, mushrooms, cucumbers, and seaweed are preferable foods for people with hypothyroidism. Cruciferous vegetables like cabbage and cauliflower, turnips, mustard, radishes, soy, and Brussels’ sprouts should be restricted.

  1. Fruits

Blueberries, blackberries, raspberries, apples, bananas, cantaloupe, cherries, citrus fruits, cranberries, mangoes, pineapple, pomegranates, and kiwi fruit are good fruits for people with hypothyroidism. While peaches, strawberries, and pears are known to be goitrogenic and it is better to restrict their intake.

  1. Nuts and seeds

Nuts and seeds like Brazil nuts, macadamia nuts, Hazelnuts, and sunflower seeds are good for people with hypothyroidism. Other nuts and seeds such as walnuts, peanuts, and flax seeds are known to be goitrogenic and it is better to restrict their intake.

  1. Animal Products

Seafood, free-range poultry, and no hormone meat products are good choices. Fortified dairy products like milk, cheese, yogurt, and curd should be consumed in appropriate quantities to avoid vitamin D deficiency that is associated with Hashimoto’s disease.

  1. Spices and herbs

Garlic, onions, chilies, cinnamon, turmeric, black pepper, sage, thyme, ginger, and oregano are known to increase your metabolic rate. Therefore, using these in your diet is good in hypothyroidism.

  1. Oils and fats

Olive oil and coconut oil are beneficial for people with hypothyroidism. Cutting down on bad fats and fried foods help in weight reduction.

Can you Treat Thyroid Naturally?

Over a period of time, yes you can!


If you have hypothyroidism, it does not mean that you have to cut down on tasty foods altogether. Ensuring portion size control, getting adequate physical activity, and remaining stress-free are important aspects of managing hypothyroidism. It is important to note that, Diet alone does not cure hypothyroidism. However, a combination of right nutrients and appropriate lifestyle modification can help restore thyroid function. Thus, minimizing the symptoms.

Have you booked out your ‘Free 1-on-1 Thyroid Consultation’ with Puneet Kaur Chhabra yet?

At ‘Its Healthy Moms’, we provide you with a complete custom-made Health and Fitness plan for Thyroid Management, in which our team keeps track of your eating patterns, day to day activity, exercise, and stamina.

Manage Hypothyroidism with Weight Loss

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