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10 Thyroid-Friendly Foods to Help You Lose Weight

Updated: Apr 23, 2023

Woman standing in kitchen displaying fruits and vegetables
A variety of fruits, vegetables, and animal protein can help you support your thyroid and lose weight.

So you’re on the hunt for a health plan that will help you lose weight and keep your thyroid happy all at the same time. You’ve come to the right place for thyroid-friendly foods you’ve GOT to start incorporating into your diet THIS WEEK!

It’s hard to find weight loss plans when you have thyroid problems, but that’s what we’re here for!

Today, we will discuss the different kinds of thyroid problems that could affect your weight loss journey and which foods will support it.

Why Thyroid Problems Affect Your Weight Loss Journey

Hypothyroidism occurs when your thyroid is underactive and doesn’t produce enough of your thyroid hormone. This, in turn, slows down your metabolic process causing your body to hold on to excess fat.

Now the question remains: Which foods support your thyroid and aid in weight loss?

One primary key to losing weight when dealing with hypothyroidism is to include foods with iodine because you need iodine to maintain healthy thyroid function.

Some foods that are rich in iodine include:

  • Yogurt

  • Milk

  • Seaweed

  • Eggs

Some practitioners recommend supplementing with iodine, but over-supplementation can cause further problems, so food and lifestyle first is usually a safer approach.

Thyroid-Friendly Foods to Help You Lose Weight

Here are some of my favorite thyroid-friendly foods that will support thyroid health and encourage weight loss.

1. Roasted Seaweed

For those with hypothyroidism, roasted seaweed is an excellent option. Not only does it contain a low amount of calories and a large amount of fiber, but it also has a high level of iodine. Plus, it’s a great salty snack to replace potato chips or snacks high in polyunsaturated fats.

2. Spinach

With its significant source of vitamin A, which helps your thyroid to produce your thyroid hormone, spinach is another great vegetable for foods that are thyroid-friendly and great for weight loss. They are also low in calories and rich in other essential minerals like iron, vitamins C and E, potassium, and magnesium.

3. Apples

It’s true what they say about an apple a day! Apples are a great choice when it comes to weight loss and is good for your thyroid! They contain pectins, one of the most important metals linked to thyroid issues, which assist in the body's detoxification of mercury. They are also low-calorie fruit that keeps you full for a long time. Plus, they are a great way to add healthy carbs and fiber to your diet.

4. Cantaloupe

Due to its high vitamin A levels and several antioxidants, we’ve put cantaloupe on the list of thyroid-friendly fruits and veggies that are good for weight loss. This high-fiber and water-packed fruit is known to be good for weight loss since it keeps you fuller for longer. Plus, it’s SUPER hydrating!

5. Oats

Oats contain manganese, iron, and magnesium, which are known to help produce thyroid hormones and maintain their balance. They are also great for weight loss. Since oats are a fiber-dense food, they promote weight loss by keeping you fuller for longer. Just make sure you opt for gluten-free oats, especially if you’ve been diagnosed with Hashimotos.

6. Brown Rice

For those with hypothyroidism, brown rice is a great choice for losing weight and maintaining a hearty thyroid. Brown rice has an abundant zinc source, a vital mineral that may become reduced due to hypothyroidism but is still necessary for body functions. It also contains a lot of fiber, which keeps you fuller for longer and helps you not to over-snack.

7. Greek Yogurt

Though there are different types of yogurts, many of them contain high levels of iodine, which is necessary for those with hypothyroidism. We recommend low-fat greek yogurt for those trying to find a diet that will help with weight loss. Greek yogurt is frequently regarded as the best type for weight loss because it keeps you full for long periods and has muscle-preserving protein levels.

8. Red Meat

For our meat lovers out there, we are happy to say that red meat makes it on the list of food that are good for weight loss and your thyroid. Red meat contains excellent sources of selenium, iron, and zinc, which are nutrients that are vital for healthy thyroid function. Along with that, lean cuts of red meat are great sources of protein that are good for weight loss.

If you find red meat doesn’t sit well with you, make sure you always pair it with collagen or gelatin. Slow-cooked meats usually already contain those amino acids that help you digest meat easier.

9. Beef Liver

Liver is one of the most nutrient-packed foods available. It’s nigh in vitamin A, copper, iron, riboflavin, vitamin B12, and much more. These nutrients are also extremely bioavailable, meaning that unlike the vitamin A found in spinach, your body can use it immediately without having to work harder to convert it to a usable form.

If you’re nervous about trying it consider starting with chicken livers which have a less pungent taste. You can also have it as a pate with crackers or buy it in the desiccated form and take it like a vitamin. Here are some easy ways to start eating liver.

10. Oysters

Again, this might not be your “go-to” snack, but oysters are a powerhouse of thyroid-necessary nutrients, including zinc, copper, vitamin D, and manganese. If you don’t have fresh ones available, look for smoked oysters in olive oil, rinse with water, add lemon juice and salt, and enjoy with crackers or over rice.

Food Choices Matter for Thyroid Health

It’s clear that your choice of food matters greatly when it comes to losing weight and maintaining a healthy thyroid, but sometimes, it can be hard to figure out which foods to bring in and which foods to cut out.

That’s why we’ve made it simple with our custom macros. We provide food plans that are customized for you and your goals!

We understand that each person is unique and requires different styles of training and plans. That’s why our focus is on getting you to your goals in a personalized way. But with the help of our team, we are ready to support you on your journey toward a healthier lifestyle!

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