Nutrition and Diet Blog #2: Hypothyroidism and weight management
What's going on OX Team? Hypo and hyperthyroidism is something that a decent amount of adult woman have to live with during adulthood. My mother has hyperthyroidism and has never had any issue with losing weight, the majority of my life she has been overweight (not by much), but I contribute that to eating a substantial amount of calorie dense foods because she knew that she could burn it off at any time. The reason for this article is because a good friend of mine asked for my advise regarding how to lose and manage weight for those dealing with hypothyroidism. I thought really hard about it and was only able to give the basic info regarding diet, limiting alcohol consumption, and being consisted with her workouts. I really wanted to help my friend so I told her that I would do some research and get back to her. Today I am writing this article to use the information that I have learned during my research to give my friend a game plan reach an achievable healthy weight and to maintain it. In this article I will go over my Diet recomendations as well as a workout stratagy that my friend will be able to impliment.
So let's touch on one thing that needs to be discussed, and that the myth that you are going to havle to limit soy products and cruciferous vegatables (broccoli, cauliflower, kale, etc) because they have negative effects on the thyroid. SOY: In an article posted on pubmed.gov, 14 trials (thyroid function was not the primary health outcome in any trial) were identified in which the effects of soy foods or isoflavones on at least one measure of thyroid function was assessed in presumably healthy subjects; eight involved women only, four involved men, and two both men and women. With only one exception, either no effects or only very modest changes were noted in these trials. ( Messina, 2006). The conclusion of these trials are that the consumption of soy does not have any adverse affects on thyroid hormone production. So it would be safe to say that the normal person would not have to worry about eating their miso soup when going out with the family for sushi. CRUCIFEROUS VEGETABLES: Cruciferous vegetables are part of a balanced diet, but some literature suggests that eating too much will have a negative affect on thyroid producing hormones by inhibiting the thyroids ability to produce iodine. The net net of the situation is that you would have to consume a considerable amount in order to experience these adverse effects.
OK, so now that that is out of the way lets get into the 2 culprates of weight gain for my folks dealing with hypothyroidim, those two things being overeating and alcohol consumption. So ofcourse after you have been perscribed the necessary medication to manage ypur thyroid you are going to need to be more intentional about your diet. I know I sound like a broken record, but this is usually what everything comes down to. For those with a slower thyroid you are going to have to figure out a diet that works with your slower matabolism. I know you are thinking I'm going to tell you to count calories.....I am not. Try meal prepping with lower portions and ofcourse limit (not avoid) the amount calorie dense foods such as red meat, avocado, rice and mixed nuts. While you are at it add some low calorie dense but also filling foods in there: popcorn, egg whites, fish, and salad.
Now lets's get into alcohol. I am not a beer drinker so ofccouse I would say just cut it. But I know that I do not speak for the majotity, so how about this? On your days off limit yourself to lets say two beers and at that switch up light beer inplace of dark beer which is higher in calories. So for my good friend check it. To be truthful beer among all of the adult beverages has if not the fewest one of the fewest amount of empty calories per serving. But the problem is you aren't going to drink just one.......or two. I would try to make the switch to vodka, gin or tequila on the rocks. Add water if you need to dilute it a little.
As for the workourts start with one hour of medium effort cardio for about on hour 4-5 days out of the week. I personaly never suggest three because then you are exercising less than the
majority of the week. After two months or so of consistent cardio for 4-5 days add weight training into the mix. Remember the more muscle you have the more calories you burn at rest.
Well that is it I hope this helps my friend and whoever reads this who is going trough a similar issue. Until next time take care.