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

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).

• 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.

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.