How can hypothyroidism be the cause of extra pounds?

How can hypothyroidism be the cause of extra pounds?

Hyperthyroidism is a dysfunction of the thyroid that often leads to weight gain in people who suffer from it. A healthy lifestyle and an appropriate diet as well as drug treatment help to curb this phenomenon. Why do we get fat when we have hyperthyroidism? Why are women more affected? What diet to adopt?

The thyroid is a gland located in the neck that has the power to turn the body upside down when it begins to malfunction: "24 hours a day, it secretes hormones intended to slow down or speed up the metabolism, that is to tell the energy of almost each of our cells, says Dr. Pierre Nys, endocrinologist and nutritionist. When its activity is low, everything slows down, with consequences that vary from person to person: fatigue, depression, chilliness, constipation... Weight gain is also frequently put forward by patients. When the thyroid gland is unable to produce enough thyroid hormone, then the person has hypothyroidism. Thanks to our experts, adopt the right eating habits to regulate your metabolism and permanently eliminate excess pounds.

Why do you gain weight when you have hypothyroidism?

Among the functions of thyroid hormones, there is the regulation of energy expenditure and the metabolism of lipids, carbohydrates and proteins. "When the thyroid no longer secretes enough hormones, everything slows down, starting with the basal metabolism, that is to say the energy spent at rest, explains Dr. Nys. If it burns less then that the calorie intake remains constant, the energy balance leans on the wrong side, and we store. »

Hypothyroidism produces a direct effect on the body:

The functioning of the thyroid is closely linked to our lifestyle. When a person is suffering from hypothyroidism, he is prone to weight gain, in particular because of the fatigue that this dysfunction implies. “Hypothyroidism often induces fatigue which leads patients to reduce their physical activity. However, this is the only variable on which we can act. Result: if expenses drop without any food adjustment being put in place, we grow! Added to this is a marked water retention. This overweight is however to be put into perspective according to the endocrinologist: “The weight gain is not too important, generally around 4-5 kilos. If it is more, it is not certain that the thyroid is responsible for it, and the lifestyle must be revised! One thing is certain: whether or not the pounds are attributable to thyroid dysfunction, it slows down their elimination.

Is drug treatment not enough to curb weight gain?

“Even more and more reliable treatments do not always ensure stable day-to-day well-being,” observes Dr. Nys. No medication can compete with the finesse of endogenous hormonal secretions. Also, some people don't respond well to treatment.

“In case of hypothyroidism, we often administer T4,” says Véronique Liesse. However, it is not the active hormone: it must be converted into T3, the true active form of thyroid hormones. We sometimes observe anomalies in the transformation of T4 into T3, in particular linked to micronutritional deficiencies. Finally, not all people are treated, as when the hypothyroidism is not very marked (high TSH but normal T3 and T4). There, the hygiene of life must take over! Hence the importance of practicing physical activity and watching your diet. To curb weight gain when the metabolism becomes slower, you have to eat better and burn more.

Hypothyroidism frustrates. This slight dysfunction of the thyroid (hormone balance within the norms or almost, non-specific and atypical symptoms, etc.) does not require, most of the time, medicinal treatment. “But we have to remain vigilant, insists Véronique Liesse. Because this slight dysfunction can, in the long run, cause the extra pounds to accumulate! It is better to adjust your food intake and monitor the balance. »

Why are women more affected by hypothyroidism than men?

Thyroid disorders are relatively common, 4-5% of the population suffer from marked hypothyroidism, but up to 20% have thyroid dysfunction. Women and men are not equal when it comes to thyroid dysfunctions and especially in the case of hypothyroidism. “80% of women and 20% of men are concerned! “says Dr. Nys. Hypothyroidism mainly affects women over the age of 50.

This discrepancy could be explained by the fact that thyroid pathologies are often part of an autoimmune pathology that is more frequent in women (Hashimoto's thyroiditis). Other causes can explain that a person is suffering from hypothyroidism such as drug treatments altering the thyroid or even an iodine deficiency. “A lack or excess of estrogen also impacts the functioning of the thyroid, adds Véronique Liesse. Thus, there are peaks in incidence during pregnancy, postpartum and menopause. »

Don't we sometimes confuse the pounds of hypothyroidism and those of menopause?

It is often difficult to differentiate between the pounds gained due to hypothyroidism and those gained during menopause. It is all the more complicated to discern them because the two phenomena are linked by the interplay of hormonal secretions. It is important to ensure that one does not mask the other because many symptoms are common (weight gain, fatigue...). During perimenopause, it is better to be attentive and consult in order to carry out a blood test. "During this period, it is even more important to do physical exercise and to take care of the contents of your plate in order to promote the proper functioning of the thyroid and not to gain weight", recommends Dr. Nys.

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What diet to adopt to regulate your metabolism in case of hypothyroidism?

The extra pounds when you have hypothyroidism are not inevitable. Among the solutions to regulate your weight there are obviously drug treatments which are particularly effective when the right dosage is found, but diet also plays an essential role. “Optimal production of thyroid hormones depends directly on our nutritional intake, underlines Véronique Liesse, dietician-nutritionist. The content of the plate is essential to increase metabolism, destocking and regaining weight balance.

“The production of thyroid hormones depends directly on nutritional intake, insists Véronique Liesse. Hypothyroidism or a poor response to treatment can be favored by certain deficiencies. Here are the main nutrients that help regulate the thyroid.

Iodine: it is the major component of thyroid hormones. However, deficits are very present in the general population: nearly 8.5% of men and 20% of women. We find iodine in certain everyday foods such as egg yolk or cheese, the best sources are seafood. And add some seaweed flakes. Also essential: salt enriched with iodine, which contains 1,000 times more than conventional salt.

Tyrosine: this amino acid is part of the composition of thyroid hormones. “Animal proteins (found in foods like meat, fish, eggs and dairy products) are very good sources, but they can also be found in other foods like seeds, oilseeds and legumes. »

Zinc: this trace element is involved in the synthesis of thyroid hormones and stimulates the activity of T3, the active thyroid hormone. It is found in a number of foods such as fish and seafood (oysters, crab, etc.), meats, etc.

Selenium: the thyroid is very rich in it, and it is essential for the transformation of T4 into T3. Again, the best sources are found in foods such as fish and seafood, then meats, organ meats and eggs, and finally cereals and seeds.

Iron: “a deficit could reduce the effectiveness of enzymes involved in the production and conversion of thyroid hormones, explains the nutritionist. It is therefore necessary to take care to ensure a good status by consuming blood sausage, red meat, mussels from time to time. »

Vitamin D: “they contribute, among other things, to the proper functioning of immunity and allow the T3 hormone to act by penetrating into the cell nucleus. Again, good sources are foods like fatty fish (especially cod liver), followed by whole dairy products.

How to lose weight when you have hypothyroidism?

In order to regulate your weight when you suffer from hypothyroidism, it is important to focus on foods that boost metabolism and promote good satiety. And we limit those that increase energy intake and promote storage.

Increase intake of meat, fish, eggs

It is important to consume more foods such as meat, fish and eggs in order to ensure sufficient tyrosine intake of course, but also because they satiate, maintain muscle mass and boost the basic metabolism. "You need a small portion at each meal, including breakfast," says Véronique Liesse. And we complete the intake with 2 natural dairy products and vegetable proteins (legumes, oilseeds). »

Ration and select starches

"Reducing carbohydrate intake reduces energy intake without risk of deficiency, and thus promotes destocking", continues the nutritionist. It is consumed with each meal, but in controlled quantities (100 to 150 g maximum cooked weight or 50 g of bread). “It is especially essential to choose those with low to moderate glycemic indexes (whole grains, legumes, etc.), insists Dr. Nys. Thus, storage is limited and lasting satiety is ensured. »

Eat vegetables with every meal

Vegetables are low in calories but bulky and fiber-rich foods, they are the key to being satiated for a long time at a lower cost. "They are also essential for the good health of the microbiota, essential for weight and hormonal balance", underlines Véronique Liesse. Raw or cooked, to satiety, half the plate, and double the starchy foods. Nutritionally interesting but sweeter, fruits should be eaten in moderation and preferably whole: 2 per day.

English breakfast

Numerous studies indicate the importance of the first meal of the day in weight regulation. “A protein meal is ideal for being satiated and increasing metabolism, underlines the nutritionist. We therefore add to its base oatmeal or bread rich in seeds, egg, ham, oilseeds, hummus, plain dairy products..."

Betting on “burning” superfoods

The super "burning" foods are those capable of raising our levels of sirtuins, amino acids naturally present in the body and which raise the basic metabolism: onion, parsley, dark chocolate with a high percentage of cocoa, hazelnuts, arugula, apple , red chicory, blueberries, buckwheat, matcha green tea, olive oil, turmeric, capers, coffee...", explains the expert.

Choose quality fats

Fats are necessary for good satiety. In addition, some (omega-3 in particular) are not stored because they are directly used by our cells. We consume 1 tbsp. at s. of oil per meal (alternating rapeseed or walnuts and olives) and 2 servings of oily fish are planned per week (mackerel, anchovies, sardines, etc.). Moderate certain foods such as butter and cream and degrease meats.

Schedule a snack

“Taking a break in the afternoon allows a better distribution of energy intake over the day, says Véronique Liesse. This allows in particular to lighten the dinner, which is interesting for losing weight. »

What foods should be avoided in case of hypothyroidism?

Cabbage, especially raw, contains substances that inhibit the absorption or action of iodine.

Soy interferes with the synthesis of thyroid hormones at many levels.

Spinach, their lipoic acid could disrupt the thyroid and thyroid treatments. moderately

To go further, read My hashimoto programs in 15 days, Pierre Nys, ed. Leduc S, €18 and My bible for losing weight without dieting, V. Liesse, ed. Leduc S, €25.90.

2 weeks of menus to regulate your thyroid

Hyperthyroidism can promote and maintain weight gain, so here are 14 days of menus to balance the thyroid and eliminate excess pounds.

My breakfast choices:

Option 1:

Option 2:

Week 1:

Monday: lunch: as a starter, grated carrots with a turmeric and parsley vinaigrette. As a main course, 100 g of marinière mussels (shelled) with 150 g of brown basmati rice as an accompaniment. For dessert, a natural yoghurt. Dinner: a pumpkin velouté with 2 soft-boiled eggs and 50 g of black German bread.

Tuesday: lunch: 100 g of roast beef with green beans and wholemeal pasta on the side. For dessert, a cottage cheese. Dinner: 100g of cod en papillote with tomato and onions accompanied by 100g of coral lentil dhal and carrots.

Wednesday: lunch: 100 g of grilled salmon steak with a leek fondue and 150 g of quinoa as an accompaniment. For dessert, a bifidus yoghurt. Dinner: endives with ham accompanied by a green salad.

Thursday: lunch: as a starter, grated beets with lemon juice and flax seeds. As a dish, 100 g of chicken with tomato with 150 g of buckwheat as an accompaniment. For dessert, a yoghurt with red fruit coulis. Dinner: as a starter, a nettle soup. As a dish, 100 g of saithe with 100 g of mashed sweet potato as an accompaniment.

Friday: lunch: as a starter, 1⁄2 lemony avocado. As a main course, 100 g of saddle of rabbit accompanied by 150 g of wholemeal pasta and fennel. For dessert, a cottage cheese. Dinner: as a starter endives with walnuts seasoned with walnut oil. As a dish, prawns with bean sprouts with 100 g of red rice.

Saturday: lunch: starter, green salad with vinaigrette. As a dish, 100 g of duck aiguillettes accompanied by 150 g of split pea purée. For dessert, a yogurt. Dinner: as a starter, a cauliflower velouté. As a dish, 100 g of whole pasta with 100 g of scallops.

Sunday: lunch: as a starter, leeks with vinaigrette. As a dish, 100 g of beef steak accompanied by green beans and 2 small steamed potatoes. For dessert, a cottage cheese. Dinner: as a starter, endives with vinaigrette. As a dish, 50 g of cod liver and seaweed tartar with 50 g of black German bread.

Week 2:

Monday: lunch: Chicken breast accompanied by a fricassee of mushrooms and 100 g of wholemeal pasta. For dessert, a bifidus yoghurt. Dinner: a vegetable soup ground with 2 slices of cooked ham and 100 g of parsnip purée.

Tuesday: lunch: as a starter, lamb's lettuce with walnuts seasoned with rapeseed oil. As a main course, 100 g of trout pavé with almonds accompanied by a leek fondue and 150 g of basmati rice. 30 g of Comté. Dinner: a pumpkin velouté with 2 boiled eggs and 50 g of black German bread.

Wednesday: lunch: as a starter, grated carrots with vinaigrette and parsley. As a main course, 100 g of marinière mussels accompanied by 150 g of homemade sweet potato fries. For dessert, a cottage cheese with mango coulis. Dinner: couscous vegetables with 150 g of chickpeas.

Thursday: lunch: As a starter, a salad of endives with walnuts seasoned with walnut oil. As a main course, 1 small tin of sardines in olive oil accompanied by 150 g of buckwheat. For dessert, a yogurt. Dinner: a platter of oysters with green salad with vinaigrette and 50 g lightly buttered German black bread.

Friday: lunch: as a starter, a crunchy fennel salad. As a dish, 100 g of turkey cutlet accompanied by 150 g of red lentils. For dessert, a cottage cheese. Dinner: as a starter, a leek velouté. As a main course, a salad of pasta (100 g) and tuna (100 g) with seaweed flakes.

Saturday: lunch: as a starter, a grated beetroot with vinaigrette. As a main course, 100 g of black pudding accompanied by 150 g of homemade apple compote. For dessert, a yogurt with bifidus and red fruits. Dinner: a complete Thai soup with prawns (100 g), vegetables and noodles (100 g).

Sunday: lunch: as a starter, a salad of endives with walnuts and walnut oil. As a dish, 100 g of trout en papillote accompanied by spinach and 150 g of basmati rice. 30 g of Beaufort. Dinner: as a starter, leeks with vinaigrette. As a dish, 100 g of cold roast pork and 50 g of black German bread.

Example of a snack: a sugar-free infusion with 30 g of oilseeds, 1 plain yoghurt with chia seeds and 1 fresh fruit (walnuts, almonds, etc.).

To read alsoAuthor: Caroline Henry, Slimming nutrition journalistExperts: Véronique Liesse, dietician-micronutritionist; Dr Pierre Nys, endocrinologist and nutritionist. Article published on
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