Hello XXXXXXX

Thank you for posting the query.

Weight gain is a common in Diabetics with associated thyroid disorders. Your ideal body weight as per the height should be between 53 to 57 Kilos. In thyroid the BMR, basal metabolic rate, drops and we start gaining weight. Therefore, it is important to follow a diet and activity routine that provides just the right calories to manage weight and blood glucose profile. However, making positive changes for increasing the metabolic rate is equally important.

For your convenience, here are some point wise dietary guidelines that may help you in meal planning:

•     Avoid simple sugars like glucose, honey, candies, sugar, chocolates, ice creams, fried food like samosa, bhatura etc. and refined food like white bread. Excessive intake of dry fruits and nuts like almond, apricot, resins and cashew and Fatty dairy products like cheese, cream. Mayonnaise and butter are calorie dense and hence, best be avoided.
•     Restrict the intake of Fruits XXXXXXX in carbohydrates like mango, sapota, grapes, banana, custard XXXXXXX and litchi and vegetables like potato, colocasia (arbi), yam (jimikand), seetaphal and tapioca. Eat the allowed fruits along with the skin, as the skin is XXXXXXX in fiber. Also, coconut products should be avoided.
•     Ensure a sufficient intake of raw vegetables and salads as they add the much needed fiber to the diet. It delays the absorption of sugar and promotes insulin production. Facilitates regular bowl movements and support weight loss by regulating the calorie intake. Include the cooked beans and peas and whole grain products in the diet.
•     Restrict the excessive intake of foods like white bread and buns, cakes and cookies as these are mostly made with refined flour and contain Trans and Saturated fat and sugar.
•     Vegetable oils like soybean, mustard, canola, safflower, rice XXXXXXX olive and corn oil are good sources of unsaturated fat. The intake of these should be limited to 5-6 tsp. per day.
•     Add legumes and pulses in the diet to ensure sufficient protein supply. Low fat milk and its products are also good sources. Avoid Soy and its products, these are found to interfere with thyroid gland function.
•     Avoid the Goiterogenic foods like broccoli, cabbage, iodized salt, cauliflower, XXXXXXX mustard greens and turnip. Also limit the intake of coffee and its preparations.
•     Know the Glycemic Index (GI) of your food to manage the glucose levels. GI is a measure that indicates how fast the food would get converted to glucose after digestion. Higher GI value indicates a higher conversion ratio of the diet to glucose. Therefore it is advisable to avoid the foods with high GI values.
High GI foods: potato, banana, grapes, custard XXXXXXX sugar and foods that contain sugar, refined cereals and its products like white bread and corn bread, white rice, corn and its products. Also the drinks like boot, XXXXXXX etc. have high GI values as they contain added sugar.
Low GI foods: Low fat dairy, vegetables and fruits (except those mentioned in the high GI list), whole grains and cereals, salads, oats, barley, pulses and non-sugary peanut butter.
•     Drink water and other drinks like sugar free lemon juice and clear soups to keep the body hydrated. It is highly recommended to
•     Consider small and frequent meals.
•     If you eat non – vegetarian foods, stick to leaner options of fish and chicken and avoid egg yolk. Red meat and organ meats are a strict NO.
•     Include antioxidants in your diet. A liberal intake of fresh fruits and vegetables would provide its sufficient quantities. Also include green tea in your daily routine as this helps in boosting the metabolism.
•     Exercises are also equally important, not only for weight management bit it also improves metabolism and regulated thyroid secretion. Get involved in activities like playing badminton, cycling, swimming, XXXXXXX walk etc. This would save your activity routine from becoming monotonous.

Always set realistic goals, a healthy weight loss program targets 2 Kg weight loss in a month. Be persistent and keep a positive outlook.

Hope this satisfies your query.

Regards,
Meenakshi

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Hi XXXXXXX

Hope that your dietary guidelines are clear to you and would help in achieving your weight loss goal.

The follow up questions that you can ask should be related to your previous diet query. You are required to put another request for your father and mother.

Thank You,

Meenakshi

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