Dieting with Hypothyroidism (or how not to...)

I rarely talk about weight loss, although when people hear that I've studied nutrition that seems to be the only thing they want to ask me about! I often become frustrated with the obsession over losing weigh rather than being healthy, so I refuse to engage in that discussion until people are ready to look at their health. Today however, I'm going to break that trend.

One of the things most people with low thyroid function worry about is losing weight. There are so many issues going on with the body that has thyroid dysfunction, but sadly this most visible one seems to be the one most people are concerned about, and sadly they often make themselves sicker trying to counter it.

Don't go "No Carb", choose "Smart Carbs"

If you are a client of mine, you will have heard me say over and over again about cutting out refined sugars and starchy carbs. Thyroid patients struggle with extreme fatigue, and making sure they are getting enough carbohydrate is important - but too much can also make you tired.

Smart thyroid patients are clever about the carbohydrates they choose. Simple, easy to process carbs, like fruits and vegetables, with plenty of fibre to balance blood sugar are the way to go. Switch inflammatory white sugar for honey or maple syrup. Switch potatoes for squash. Rice for cauliflower - but do not go "atkins" and live on just meat and fats. You'll be exhausted and hungry and you're more likely to binge on bad foods when you're tired.

If you're feeling sluggish, try something like a banana for a snack for a quick pick me up that has enough fibre to prevent a low sugar crash.

Don't fast after exercise

If you've got the energy to exercise, that's great! Afterwards you will likely feel hungry. Be careful not to binge on junk, but also, don't be tempted to starve yourself. This will leave you drained of energy and dreading the next physical exertion, such that you may end up becoming more inactive than you would have been if you skipped the gym!

Stick to whole foods after a workout, or prep a smoothie to have ready for when you've finished.

Don't reach for the candy bar, but don't starve yourself either.

Don't use caffeine to lose weight

You'll read online that drinking two cups of coffee a day can have a beneficial effect on the metabolism and help you lose weight. Unfortunately, for most people with an under active thyroid this is a very temporary measure. Your adrenal glands are extremely susceptible to burnout and you will find that you cannot tolerate as much caffeine, or alcohol for that matter, as other people. Say no to stimulants and let your body recover and find it's balance.

Don't weigh yourself too frequently

Hypothryoidism can make your weight fluctuate wildly, even if the overall trend is going in the right direction. Set a routine of weighing yourself no more than once a fortnight or even once a month, to ensure that your weight is trending in the right direction, even if the lbs are fluctuating on a daily basis.

Don't eat little and often

Sometimes this is touted as a weight loss tip to prevent you getting hungry between meals and rev up the metabolism, but studies have shown that this doesn't really work. Actually, you're more like to consume more calories across the day than you would if you ate two or three larger meals. As a thyroid patient, you're actually even more susceptible to this as your metabolism is so sluggish that it doesn't have time to rest between trying to process each meal.

Don't feel like you have to eat, just because it's a meal time

The myth that breakfast is the most important meal of the day still persists even today. But it's actually proven that skipping a meal (and breakfast is usually the easiest if you don't feel ready to eat in the morning) consume less calories and experience greater success in long term weight loss.

Learn to listen to your body. If you aren't hungry, don't eat.

Honestly, weight loss is rarely easy for anyone, but if you have thyroid dysfunction it can be really tough, particularly around the holidays. Take some time to take care of yourself this season, and don't set yourself up for a difficult time trying to shed the extra pounds in January.