Hypothyroidism causes a slowing of the body's metabolic processes. Even with treatment, many individuals who suffer with hypothyroidism find that they seem to gain weight easily, and lose weight slowly. If this sounds like you, you are not alone.
The National Institute of Medicine estimates that 5 percent of the U.S. population is affected by hypothyroidism. It is no surprise that with so many people affected, the search for an effective thyroid diet is in high demand. The truth is there is no secret to weight loss when you have an under-active thyroid. It is more a matter of educating yourself about your condition, and understanding your unique nutritional needs.
Hypothyroidism and Metabolism
The thyroid gland plays a major role in controlling the body's metabolic rate. Metabolic rate refers to the rate at which energy is expended within the body. In hypothyroid conditions, there is an underproduction of hormones, specifically, T3 and T4. One of the main physiologic consequences of this hormone deficiency is a slowing of processes needed to efficiently burn calories. Digestive processes are also affected, resulting in a tendency toward constipation, bloating, and fluid retention. Recent studies also demonstrate an association between low thyroid hormone production and increased insulin resistance, leading to obesity. All of these factors combine to make weight loss an on-going struggle for the individual who has an under-active thyroid.
Diet Recommendations
The cornerstone of any weight loss endeavor is based on the principle of supply and demand. In short, your body must be able to effectively burn the calories you consume. Severely restricting caloric intake is inadvisable, as this will only drive your body into starvation mode, slowing your metabolism even further. When dealing with an under-active thyroid, carefully balancing fats, carbohydrates and proteins may be the key to weight management. In a recent study, researchers at the S. Daniel Abraham International Center for Health and Nutrition, Ben-Gurion University of the Negev found that a low-carbohydrate diet to be most successful for steady long-term weight loss when compared to a low-fat and Mediterranean diet. Increasing dietary fiber to 25 gms per day is also highly recommended to facilitate weight loss in individuals with hypothyroid problems.
Additional Diet Tips and Considerations
Again, a slower metabolism means slower digestion. Eating smaller portions at more frequent intervals throughout the day, along with adequate water intake helps to stave off hunger as well as facilitating weight loss. Water is often overlooked as an effective dietary aid, but it's role in efficient cellular metabolism is vital. Ten full 8 oz glasses of water a day helps to stoke the metabolism, prevents constipation, and relieves the muscle cramping and aches that often accompany hypothyroidism. Limit your intake of sugar to help with insulin resistance. Increase your activity level, even if only a little at a time. Resistance training with weights is especially beneficial as it will help you to build muscles, and muscle tissue burns fat. Work with your health care provider to monitor your hormone levels and medication, as your needs may change as a result of your weight loss efforts. Finally, do not give up. It may take longer, but the weight will come off. Persistence may be the ultimate thyroid diet secret.
References
- All Thyroid: The Most Common Problem---Hypothyroidism.
- Thyroid-info.com: The Unique Role of Fiber in Weight Loss With Hypothyroidism: Is Fiber the Key to A Successful Diet?
- Hot Thyroidology: Obesity and Thyroid Function: Pathophysiological and Theraputic Implications.
- Endocrine and Metabolic Diseases: Hypothyroidism.
- Serum TSH, T4, and Thyroid Antibodies in the U.S. Population.
