We are very well aware of the hypothyroid conditions. Hypothyroidism leads to decreased secretion of thyroid hormones from the thyroid gland. It basically affects the metabolic system of the body. Hypothyroid conditions lower the body’s metabolism, Which in turn leads to weight gain, slow heart rate, fatigue, dry skin, constipation, and hair loss. In this article, we would be discussing a 7 days Indian Weight loss Diet Plan for hypothyroid patients (Hypothyroidism and weight loss Diet).
What is the best weight loss diet for hypothyroidism?
The best Weight loss diet for hypothyroidism is the one that;
- Increases metabolism
- Promotes weight loss
- Reduces hair fall
- Improves Fatigue
- Moisturizes dry skin, As well as,
- Relieves constipation
What should we eat in hypothyroidism in India?
A balanced diet free of goitrogens is the best diet for hypothyroidism. here is a list of foods allowed and to avoid during the 7 days Indian Weight loss Diet Plan for hypothyroid patients. Hypothyroidism and weight loss Diet.
Foods to include in Hypothyroidism and weight loss Diet:
- Complex carbohydrates: Include whole grain cereals, brans, whole vegetables, and fruits in the daily diet. The complex carbs help in increasing metabolism, relieve constipation, and aid weight loss. Select wheat bran, quinoa, daliya, multigrain flours over the refined products.
- High proteins: Include low-fat good quality proteins like milk and products, chicken, eggs, fish, sprouts, dal, and pulses.
- Good quality fat: Include good quality fats like olive oil, groundnut oil, canola oil, rice bran oil, or cold press oils. Consume no more than 2 to 3 teaspoons of visible fat.
- Vegetables and fruits: Consume at least 5 to 6 servings throughout the day. Do not strain soups or juices. Add as many colors as you can to your plate. The fiber in the vegetables and fruits helps in weight loss and relieves constipation. The antioxidants present helps to reduce thyroid-related inflammation in the body.
- Antioxidant-rich foods: Include chia seeds, flaxseeds, sunflower seeds, green tea, cinnamon, etc. in your daily diet. These foods help in reducing thyroid-related inflammation, reduce stress, improves skin health, reduces fatigue, and help reduce hair fall.
- Fluid: Consume a minimum of 2 to 2.5 liters of water. Have a glass of water 15 minutes before meals to reduce the quantity of food eaten during the meals. This automatically reduces the calorie intake thereby helping in weight reduction.
Foods to Avoid in Hypothyroidism and weight loss Diet:
- Simple and refined carbs: Cut down on simple and refined carbs that slow down the metabolism. Refined carbs also tend to increase the low-grade underlying inflammation in the body.
- Soy and products: Soy contains phytoestrogens that hinder normal thyroid function. Avoid soy and its products as much as possible. If need be you can include thoroughly cooked processed soy granules or chunks once in a while. Avoid soyabean oil too.
- Goitrogens: Avoid phytoestrogen-containing raw cruciferous vegetables like cabbage, broccoli, cauliflower, and spinach as much as possible. Also avoid sweet potato, cassava, peach, strawberry, millets, and peanuts. These hinder thyroid functioning. Studies have revealed that cooking destroys the goitrogens in the food.
- Read Hypothyroidism and diet As well as, Hypothyroidism and weight loss diet plan.
7 days Indian Weight loss Diet Plan for hypothyroid patients (Hypothyroidism and weight loss Diet)
This is a Balanced calorie deficit diet plan. It provides approximately 1200 kcal and 70 gms protein. When followed by a 45 mins workout, this diet plan will help in losing 4 kgs weight in a month.
Day 1: 7 days Indian Weight loss Diet Plan for hypothyroid patients
Time | Menu | Quantity |
Empty Stomach | Methi seeds with water (Methi soaked overnight in water) | 1 cup |
Breakfast | Quinoa Upma | 1 cup |
Green Chutney | 2 – 3 tablespoon | |
Milk | 1 cup | |
Midmorning | Fruit | 1 no. medium |
Lunch | Boiled Egg Salad | 1 cup (1 egg) |
Multigrain Chapati | 2 no. | |
Vegetable | 1 cup | |
Dal | 1 cup | |
Curd | 1 cup | |
Snacks | Roasted Jowar Puffs | 1 cup |
Dinner | Pumpkin Soup | 1 cup |
Bisebelle Rice / pulav | ¾ cup | |
Sambar | 1 cup | |
Vegetable | 1 cup | |
Bedtime | Turmeric Milk (no sugar) | 1 cup |
Day 2: 7 days Indian Weight loss Diet Plan for hypothyroid patients
Time | Menu | Quantity |
Empty Stomach | Cinnamon Concoction with turmeric | 1 Cup |
Breakfast | Mango Smoothie (Oats, walnuts, Mango, chia seeds, curd) | 1 glass |
Midmorning | Soaked Nuts | 2 Almonds, 2 walnut halves, 1 Date |
Lunch | Green Salad | 1 cup |
Whole wheat Phulka | 2 no. (medium size) | |
Leafy Vegetable | 1 cup | |
Moong dal | 1cup | |
Buttermilk | 1 glass | |
Snacks | 1 Fruit | 1 medium |
Dinner | Vegetable Soup | 1 cup |
Boiled Broken Wheat with cinnamon | 1 Cup | |
Fish Curry or Sprouts curry | 1 cup | |
Bedtime | Turmeric Milk (no sugar) | 1 glass |
Day 3: 7 days Indian Weight loss Diet Plan for hypothyroid patients
Time | Menu | Quantity |
Empty Stomach | Soaked Jeera water | 1 teaspoon soaked at night in 1 cup water |
Breakfast | Mix dal chilla | 2 medium-size |
Green Chutney | 2 tablespoons | |
Lemongrass ginger lemon Tea | 1 cup | |
Midmorning | Boiled Sprouts | ½ cup |
Lunch | Stir Fry Veggie Salad | 1 cup |
Chapati | 2 no. | |
Dudhi Vegetable | 1 cup | |
Curd | 1 cup | |
Snacks | Sweet potato Rajma Tikki | 2 small |
Green chutney | 2 – 3 tablespoon | |
Dinner | Mix Vegetable Soup | 1 cup |
Missi Roti | 1 no. | |
Green Vegetable | 1 cup | |
Bedtime | Milk with 1 teaspoon Isabgol and turmeric | 1 cup |
Day 4: 7 days Indian Weight loss Diet Plan for hypothyroid patients
Time | Menu | Quantity |
Empty Stomach | Soaked Chia seeds with water | 1 teaspoon chia seeds + 1 glass water |
Breakfast | Omelet | 2 eggs |
Black Coffee | 1 cup | |
Midmorning | Nuts (Almonds + Walnuts + Pumpkin Seeds, flaxseeds) | ¼ cup |
Lunch | Cucumber Onion raita | 1 cup |
Multigrain Chapati | 2 no. | |
Turai Vegetable | 1 cup | |
Moong dal | ½ cup | |
Snacks | Fruit | 1 no. medium |
Dinner | Basil Tomato soup | 1 cup |
Exotic Coriander Vegetable Rice | 1 Cup | |
Grilled Brinjal | 5 – 6 pieces | |
Bedtime | Milk with a pinch of nutmeg | 1 Glass |
Day 5: 7 days Indian Weight loss Diet Plan for hypothyroid patients
Time | Menu | Quantity |
Empty Stomach | Warm water with lemon juice | 1 glass |
Breakfast | Vegetable Sevaiya | 1 cup |
Mint Cinnamon tea | 1 cup | |
Midmorning | Fruit | 1 no. medium |
Lunch | Exotic Salad (Bell peppers + zucchini + broccoli + lettuce) | 1 cup |
Chapati | 2 | |
Green Vegetable | 1 cup | |
Paneer peas patty | 1 small | |
Snacks | Roasted Granola with yogurt | 1 cup (2 tablespoon granola + ½ cup curd) |
Dinner | Chicken Veggie Salad | 1 cup |
Dal Khichdi | 1 cup | |
Vegetable curry | 1 cup | |
Bedtime | Buttermilk | 1 Glass |
Day 6: 7 days Indian Weight loss Diet Plan for hypothyroid patients
Time | Menu | Quantity |
Empty Stomach | Soaked overnight chia seeds water | ½ teaspoon Chia seeds in 1 cup water |
Breakfast | Rawa Dosa | 1 no |
Onion Tomato chutney | 2 tablespoon | |
Coffee | 1 cup | |
Midmorning | Fruit | 1 no. medium |
Lunch | Exotic Salad | 1 cup |
Methi Thepla | 2 medium size | |
Vegetable | 1 cup | |
Sprouts | 1 cup | |
Snacks | Roasted Kurmura Bhel | 1 cup |
Cinnamon Tea | 1 cup | |
Dinner | Grilled Exotic Vegetables | 1 cup |
Vegetable Wheat noodles | 1 cup | |
Grilled Zucchini strips | 1 no. | |
Bedtime | Milk with turmeric and cinnamon | 1 glass |
Day 7: 7 days Indian Weight loss Diet Plan for hypothyroid patients
Time | Menu | Quantity |
Empty Stomach | Green vegetable Juice | 1 glass |
Breakfast | Daliya with milk | 1 cup |
Midmorning | Boiled Eggs or Sprouts | 2 no. or ½ cup |
Lunch | Exotic vegetable diced salad | 1 cup |
Whole Wheat Phulka | 2 no | |
Vegetable dhanshak | 1 cup | |
Buttermilk | 1 cup | |
Snacks | Roasted Makhana | 1 cup |
Ginger Mint Tea | 1 cup | |
Dinner | Dal Tomato Soup | 1 cup |
Multigrain Chapati | 2 no. medium | |
Green Vegetable | 1 cup | |
Bedtime | Masala Milk | 1 cup |
Download the Hypothyroid and Weight Loss Indian diet plan PDF.
FAQs On Thyroid :
EndNote:
A modified diet with the guidance of a certified professional helps combat the weight gain caused by hypothyroidism. An appropriate workout regime at least 5 days a week is a must to get hypothyroidism back to normal. Dedication and consistency is the key to maintain the ideal weight along with the blood parameters.
Hi Ma’am
Following ur 7 day veg diet plan.Benefitted a lot. But now i required a veg diet plan for hypothyroidism for myself and my son.
My age.. 44yrs
My son’s age ..11yrs
Pls suggest a suitable veg plan so tat we both can loose weight. Your plans are really beneficial
Pls suggest at the earliest.
Thanki g youin advance
Regards
Sonal Gupta
Thank you sonal ji for reading at dietburrp and for your kind words .. you can follow the chart from this article .. we have mentioned various options against non – veg options in the video.
Hi Ma’am,
I am 50 yrs old and suffering from hypothyroidism for last 20 yrs, also I am a prediabetic. My wt. Is 90 kg and have been trying to loose weight for very long.You article on hypothyroidism diet very informative and useful.Also the diet plan looks very effective. My question is if Brocoli, sweet Potatoe, millets, spinach , walnuts are to be avoided in hypothyroidism then why have they been mentioned in diet plan. Can I contact you and take a personalised diet plan.Awaiting reply.Thanks n regards, Vidula.
Hi Vidula , thanksfor reading st dietburrp. As mentioned in the article , the goitrogenic veggies like broccoli, spinach can be had after cooking . Cooking destroys the goitrogens. Amongst millets , bajra must be avoided , which is mentioned .. all other millets are allowed. walnuts can be soaked and had too .. please dont go by the ,is information provided by random writers on the internet. always check who has written the article … if its a qualified RD , you can trust the information.
Thanks for such a nice sharing. You are an inspiration to us all.
Mam plz gluten free diet plan leke aao….as I am following it but I don’t get much information…as I am getting results…thnx for helping i am gtng amazing results from your diets…keep posting such videos I can trust you only
https://www.dietburrp.com/1400-calorie-gluten-free-weight-loss-diet-plan-for-indians/ Thank you for your kind words .. please check it here.