If you have Hashimoto’s and you’re struggling to lose weight – you’ve come to the right place. As a Registered Dietitian, I specialize in helping hundreds of women with PCOS, Hypothyroidism, and Hashimoto’s to consistently lose weight without unsustainable low-calorie diets – and I’m going to tell you how.
Weight gain is a common side effect of autoimmune diseases such as Hashimoto’s. And managing it can be incredibly difficult if you don’t know how to make changes for your body.
It’s easy to give up if you don’t see results but by following a simple, anti-inflammatory diet, you can not only lose 1-4 pounds every week but also get off medication and reverse symptoms.
Read on for my top 5 ways to lose weight with Hashimoto’s Disease.
Limit inflammatory foods
There are four key types of foods that contribute to inflammation, slower metabolism, and poor absorption of the medication. Limiting or avoiding these foods where possible is the best way to manage weight loss.
Inflammatory foods include:
- Gluten: which can trigger a thyroid attack and slow your metabolism
- Dairy: which can increase insulin levels and in turn worsen inflammation
- Eggs: which often cause inflammation and lead to weight gain for those with autoimmune diseases
- Added sugar: increases insulin levels causing sugar to be stored as fat rather than used for energy
Instead, you should eat gluten-free grains, proteins, healthy fats, fruit and vegetables, and foods rich in iron.
Find out more about why these inflammatory foods should be avoided for those with Hypothyroidism and Hashimoto’s and what ingredients to look out for.
Fast 1-3 times per week
Intermittent fasting has many benefits, particularly for those with autoimmune diseases such as Hashimoto’s. By not eating for specific times in the day (or night) you can reset your body, decrease sugar cravings, regulate your insulin and improve weight loss.
Many people combine this with the keto diet to force their body to rely on fats for energy which often results in greater weight loss.
I recommend fasting 1-3 times a week for up to 16 hours at a time, including the hours you sleep. Find out more about keto fasting in my go-to guide.
Have ‘fun’ carb days
You might think that losing weight means going carb-free every day. But if you continually limit your calorie and carb intake, your body will get used to its new diet and slow down its rate of fat burning.
This means you can enjoy higher carb days 1-2 times a week to boost your metabolism and keep it optimal. I recommend doing this after your second month of dieting to promote consistent weight loss.
Mindful eating is a simple way to make food more enjoyable and promote better eating habits. The goal is to slow down, pay attention to your meal and be aware of your body, thoughts, and feelings.
Follow these simple steps and start eating mindfully:
- Switch off distractions and devices
- Set a timer for up to 20 minutes
- Check-in with your body – are you hungry?
- Take small bites of your meal and eat slowly
- Appreciate your food and consider the taste, smell, texture, and temperature of each bite
- Notice any thoughts or emotions that appear as you eat as well as how your body feels as you eat and swallow
- Check-in with your hunger and satisfaction during and after your meal – at what point do you feel full?
By practicing mindful eating you will learn to tune in to your body’s needs and gain control of your eating habits. People who practice this technique often consume fewer snacks, make better food choices and reduce overeating.
Avoid these 3 common mistakes
People often think that losing weight is all about eating less and exercising more. And while both have a part to play, it’s more important to keep your metabolism optimal by eating the right amount of fat, carbs, and protein.
The top three mistakes I see are:
- Significantly reducing your caloric intake: what you eat is more important than how much, it’s all about reducing those inflammatory foods and getting the right balance of food types.
- Using a carb or calorie tracker: eating too little can cause damage to your thyroid function and reduce your metabolism. Instead, listen to your body and focus on the right portions of macronutrients without weighing or measuring food.
- Focusing on exercising hard: many people think cardio is the answer to weight loss, but it all starts with nutrition! Focus on making better food choices and getting your 10K steps in a day before incorporating muscle-building routines into your workouts.
If these mistakes sound familiar then don’t worry, I can help you transform the way you eat and feel for consistent weight loss – keep reading!
Start losing weight today with Keto Girl Coaching
I see so many people struggle to lose weight no matter how little they eat or how hard they work out. But it doesn’t have to be that way.
With my proven Keto Girl Method, I’ll teach you how to eat mindfully, optimize your metabolism and improve your Hashimoto’s symptoms. You’ll get a step-by-step action plan that will address the root cause of your weight gain as well as weekly Keto meal plans and coaching calls.
Say goodbye to counting every single carb and hello to fun, sustainable eating! With the right diet, you CAN lose weight and still eat the foods you love. Ready to get started? Apply for the Keto Girl program and make a change today.