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You are here: Home / PCOS AND THYROID / 7 days Indian Weight loss Diet Plan for hypothyroid PDF (Hypothyroidism and weight loss Diet)

7 days Indian Weight loss Diet Plan for hypothyroid PDF (Hypothyroidism and weight loss Diet)

Last Updated on August 19, 2021 | RD, Payal Banka (Registered Dietitian) 7 Comments

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).

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 MenuQuantity
Empty Stomach Methi seeds with water (Methi soaked overnight in water)1 cup
 
BreakfastQuinoa Upma1 cup
 Green Chutney2 – 3 tablespoon
 Milk1 cup
 
MidmorningFruit1 no. medium
 
LunchBoiled Egg Salad1 cup (1 egg)
 Multigrain Chapati2 no.
 Vegetable1 cup
 Dal1 cup
 Curd1 cup
 
SnacksRoasted Jowar Puffs1 cup
 
Dinner Pumpkin Soup1 cup
 Bisebelle Rice / pulav¾ cup
 Sambar1 cup
 Vegetable1 cup
 
Bedtime Turmeric Milk (no sugar)1 cup

 

Day 2: 7 days Indian Weight loss Diet Plan for hypothyroid patients

Time MenuQuantity
Empty Stomach Cinnamon Concoction with turmeric 1 Cup
 
BreakfastMango Smoothie (Oats, walnuts, Mango, chia seeds, curd)1 glass
 
MidmorningSoaked Nuts2 Almonds, 2 walnut halves, 1 Date
 
LunchGreen Salad1 cup
 Whole wheat Phulka2 no. (medium size)
 Leafy Vegetable1 cup
 Moong dal1cup
 Buttermilk1 glass
 
Snacks1 Fruit1 medium
 
Dinner Vegetable Soup1 cup
 Boiled Broken Wheat with cinnamon1 Cup
 Fish Curry or Sprouts curry1 cup
 
Bedtime Turmeric Milk (no sugar)1 glass

 

Day 3: 7 days Indian Weight loss Diet Plan for hypothyroid patients

Time MenuQuantity
Empty Stomach Soaked Jeera water1 teaspoon soaked at night in 1 cup water
 
BreakfastMix dal chilla2 medium-size
 Green Chutney2 tablespoons
 Lemongrass ginger  lemon Tea1 cup
 
MidmorningBoiled Sprouts½  cup
 
LunchStir Fry Veggie Salad1 cup
 Chapati2 no.
 Dudhi Vegetable1 cup
 Curd1 cup
 
SnacksSweet potato Rajma Tikki2 small
 Green chutney2 – 3 tablespoon
 
Dinner Mix Vegetable Soup1 cup
 Missi Roti1 no.
 Green Vegetable1 cup
 
Bedtime Milk with 1 teaspoon Isabgol and turmeric1 cup

 

Day 4: 7 days Indian Weight loss Diet Plan for hypothyroid patients

 

Time MenuQuantity
Empty Stomach Soaked Chia seeds with water1 teaspoon chia seeds + 1 glass water
 
BreakfastOmelet2 eggs
 Black Coffee1 cup
 
MidmorningNuts (Almonds + Walnuts + Pumpkin Seeds, flaxseeds)¼ cup
 
LunchCucumber Onion raita1 cup
 Multigrain Chapati2 no.
 Turai Vegetable1 cup
 Moong dal½ cup
 
SnacksFruit1 no. medium
 
Dinner Basil Tomato soup1 cup
 Exotic Coriander Vegetable  Rice1 Cup
 Grilled Brinjal5 – 6 pieces
 
Bedtime Milk with a pinch of nutmeg1 Glass

 

Day 5: 7 days Indian Weight loss Diet Plan for hypothyroid patients

Time MenuQuantity
Empty Stomach Warm water with lemon juice1 glass
 
BreakfastVegetable Sevaiya1 cup
 Mint Cinnamon tea1 cup
 
MidmorningFruit1 no. medium
 
LunchExotic Salad (Bell peppers + zucchini + broccoli + lettuce)1 cup
 Chapati2
 Green Vegetable1 cup
 Paneer peas patty1 small
 
SnacksRoasted Granola with yogurt1 cup (2 tablespoon granola + ½ cup curd)
 
Dinner Chicken Veggie Salad1 cup
 Dal Khichdi1 cup
 Vegetable curry1 cup
 
Bedtime Buttermilk1 Glass

 

Day 6: 7 days Indian Weight loss Diet Plan for hypothyroid patients

Time MenuQuantity
Empty Stomach Soaked overnight chia seeds water½ teaspoon Chia seeds in 1 cup water
 
BreakfastRawa Dosa1 no
 Onion Tomato chutney2 tablespoon
 Coffee1 cup
 
MidmorningFruit1 no. medium
 
LunchExotic Salad1 cup
 Methi Thepla2 medium size
 Vegetable1 cup
 Sprouts1 cup
 
SnacksRoasted Kurmura Bhel1 cup
 Cinnamon Tea1 cup
 
Dinner Grilled Exotic Vegetables1 cup
 Vegetable Wheat noodles1 cup
 Grilled Zucchini strips1 no.
 
Bedtime Milk with turmeric and cinnamon1 glass

 

Day 7: 7 days Indian Weight loss Diet Plan for hypothyroid patients

Time MenuQuantity
Empty Stomach Green vegetable Juice1 glass
 
BreakfastDaliya with milk1 cup
 
 
MidmorningBoiled Eggs or Sprouts2 no. or ½ cup
 
LunchExotic vegetable diced salad1 cup
 Whole Wheat Phulka2 no
 Vegetable dhanshak1 cup
 Buttermilk1 cup
 
SnacksRoasted Makhana1 cup
 Ginger Mint Tea1 cup
 
Dinner Dal Tomato Soup1 cup
 Multigrain Chapati2 no. medium
 Green Vegetable1 cup
 
Bedtime Masala Milk1 cup

Download the Hypothyroid and Weight Loss Indian diet plan PDF.

Hypothyroid and Weight Loss Indian diet plan PDF

FAQs On Thyroid :

  • How can I lose weight fast with hypothyroidism?

Ans: Following a balanced low-calorie diet along with 45 mins of a workout routine will not only help in losing weight fast in hypothyroidism but also help in improving the function of the thyroid.

  • Can you lose weight with hypothyroidism?

Ans: Ofcourse you can lose weight with hypothyroidism. Follow the diet plan mentioned above in the article and it will help you shed 4 kgs in a month if you follow it properly along with 45 mins of workout.

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.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Comments

  1. Sonal gupta

    February 19, 2022 at 5:02 pm

    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

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 20, 2022 at 5:26 pm

      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.

      Reply
  2. Vidula Joshi

    July 6, 2021 at 4:18 pm

    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.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 8, 2021 at 4:15 pm

      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.

      Reply
  3. Adam Jones

    June 18, 2021 at 9:32 am

    Thanks for such a nice sharing. You are an inspiration to us all.

    Reply
  4. Prerna Sawansukha

    May 27, 2021 at 9:52 am

    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

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 27, 2021 at 3:24 pm

      https://www.dietburrp.com/1400-calorie-gluten-free-weight-loss-diet-plan-for-indians/ Thank you for your kind words .. please check it here.

      Reply

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