Keto Weight Loss With Hypothyroidism: Is It Possible?

The keto diet is a low-carb, high-fat diet that has been proven to reduce the number of seizures in patients with epilepsy. It is also known to be an effective diet for weight loss. However, the keto diet is not typically recommended for people with hypothyroidism. This is a condition where the thyroid gland cannot produce enough thyroid hormones, which affects metabolism and other body functions. While the keto diet can help reduce inflammation and modulate immune response, it may not be the best option for those with hypothyroidism as it can increase the risk of heart disease and digestive issues. Instead, doctors usually recommend anti-inflammatory diets such as the Mediterranean diet, which includes whole grains, fruits, vegetables, legumes, and healthy fats.

Micronutrient deficiencies

Two specific micronutrients to focus on are potassium and vitamin C. Potassium is needed to support the kidneys, heart, muscles, and nervous system. People with hypothyroidism tend to have low potassium levels, so it's important for them to include a variety of potassium-rich foods, such as fruits and vegetables. The best way to get enough potassium is to eat plenty of root vegetables like potatoes, sweet potatoes, beets, and squashes, as well as fruits like bananas, apples, and mangoes.

Vitamin C is a water-soluble vitamin that acts as an antioxidant, reducing inflammation in the body and regenerating other antioxidants like vitamin E. It is also involved in protein metabolism and the production of connective tissue and some neurotransmitters. Vitamin C can also improve thyroid function by reducing TSH (Thyroid-Stimulating Hormone) and increasing blood levels of T3 and T4.

While supplements are an option, it's recommended to take a "food first" approach, ensuring you get essential nutrients from natural sources rather than a pill. The nutrients in food tend to work together in harmony and are usually in a form that is easily absorbed by the body, which is not always the case with supplements.

It's important to note that there is no one-size-fits-all approach to hypothyroidism, and working with a knowledgeable registered dietitian can help you find the best eating plan for your specific health conditions and goals.

Carb intake and thyroid function

Carbohydrates are an essential energy source for all cells, including thyroid cells. Carbohydrates are broken down into individual sugar molecules, which are used as the primary energy source for cells. Without this energy source, cells struggle to function.

The thyroid produces two types of thyroid hormone: the inactive T4 (thyroxine) and the active T3 (triiodothyronine). The production of these hormones depends on a constant energy source. Therefore, restricting carbohydrate intake can decrease the thyroid's ability to produce and secrete thyroid hormones, leaving you feeling more tired and sluggish.

Carbohydrates also trigger the release of insulin, a hormone that regulates blood sugar levels by moving sugar into cells. If the body does not get enough carbs over time, this can impact how cells respond to insulin, known as insulin sensitivity. A decrease in insulin sensitivity means cells can't move sugar into cells, impacting their function. In the case of the thyroid, this results in a lack of thyroid hormone production.

Low-carb diets can also mimic a fasting state, causing the body to rely on other macronutrients for energy. Evidence shows that during a state of fasting, T3 levels decrease.

In summary, not eating enough carbohydrates negatively impacts thyroid hormone production, conversion, and regulation. Thus, low-carb diets may disrupt thyroid function.

Adrenal fatigue

The ketogenic diet, a high-fat, moderate-protein, and low-carbohydrate diet, can be a double-edged sword for individuals with adrenal fatigue. On the one hand, the diet's requirement for the body to adapt to using fat as the primary fuel source through ketosis may add further strain on the adrenal glands. This is because these glands are responsible for regulating stress hormones, and the transition to ketosis can be perceived as a stressor by the body. Therefore, for those with adrenal fatigue, the ketogenic diet may do more harm than good, and it is crucial to approach it with caution.

On the other hand, the ketogenic diet can offer potential benefits for individuals with adrenal fatigue. By reducing the need for cortisol release associated with blood sugar regulation, the diet might minimise the stress on the adrenal glands. Additionally, the diet may provide energy stability through sustained blood sugar levels, which could aid those experiencing adrenal fatigue.

The impact of the ketogenic diet on adrenal health varies between individuals. Before adopting this diet, it is recommended to seek professional guidance from healthcare providers familiar with both adrenal health and the ketogenic diet to ensure that any nutritional approach aligns with one's health status and does not exacerbate pre-existing conditions.

If one decides to proceed with the ketogenic diet to manage adrenal fatigue, creating a balanced meal plan that sustains energy production without overtaxing the body is crucial. This involves focusing on whole foods that are low in carbohydrates but rich in nutrients, such as healthy fats, proteins, and low-carb vegetables. Adequate sodium and potassium intake is also essential to maintain electrolyte levels, especially when reducing carb intake, as this can help avoid exacerbating adrenal fatigue.

Supplementation may also be necessary to support adrenal function while on a ketogenic diet. Essential supplements include magnesium, vitamin C, and B-vitamins, which play a role in stress response, adrenal gland function, and energy production. Maintaining electrolyte balance is particularly important when following a low-carb diet, as the risk of electrolyte imbalance is higher.

In conclusion, while the ketogenic diet may offer certain health benefits, individuals with adrenal fatigue should carefully weigh these against the potential for the diet to stress the body and worsen fatigue. Personalised medical guidance is crucial to ensure that any dietary approach aligns with one's recovery and overall health objectives.

Stress management

Stress can have a significant impact on thyroid function, and it is crucial to address it when considering a keto diet for hypothyroidism. When the body is under stress, the adrenal glands produce cortisol, a stress hormone that can affect thyroid function. High cortisol levels can lead to increased blood sugar levels, which may interfere with entering a state of ketosis. Therefore, managing stress is essential for maintaining healthy thyroid function and supporting weight loss.

• Healthy diet: Eating a nutritious, thyroid-friendly diet is important for managing stress. This includes consuming plenty of leafy green vegetables, which can help reduce inflammation and support the body in becoming more alkaline. Increasing your intake of Omega-3 fatty acids and vitamin D can also help reduce inflammation.
• Adequate sleep: Getting enough high-quality sleep is crucial for managing stress. Aim for 7-9 hours of uninterrupted sleep each night. Establish a bedtime routine and create a relaxing environment in your bedroom to promote restful sleep.
• Social connection: Maintaining social connections and spending time with loved ones can help reduce stress levels. Share your concerns and challenges with people you trust, and seek their support and encouragement.
• Relaxation techniques: Incorporate relaxation techniques into your daily routine to help manage stress. This may include practices such as deep breathing, meditation, yoga, or engaging in hobbies and activities that bring you joy and a sense of calm.
• Adaptogenic herbs: Consider incorporating adaptogenic herbs into your supplement routine. Herbs like Rhodiola rosea and Panax ginseng can help the body adapt and cope with stress by supporting a healthy stress response.
• Vitamins: B vitamins are essential for the chemical processes within the adrenal glands. Taking a good-quality multivitamin can ensure you're getting all the necessary B vitamins in their pre-methylated forms.
• Additional supplements: Omega-3 fatty acids, vitamin C, and magnesium can also provide added support for adrenal health and stress management.
• Mindset: Having a positive mindset can help you navigate stressful situations. Be kind and gentle with yourself, and don't be too hard on yourself if you encounter setbacks. Focus on your goals and visualize a life where you have successfully managed your hypothyroidism.
• Stress-reducing activities: Engage in activities that help you relax and unwind. This may include practices such as walking, yoga, or Pilates, which can help reduce the negative impact of stress on your body.
• Address underlying causes: Identify and address the underlying causes of your stress. This may include work-related stress, personal relationships, or any other factors contributing to your stress levels. Finding ways to manage or eliminate these stressors can have a positive impact on your overall well-being.

Anti-inflammatory diets

An anti-inflammatory diet can help reduce chronic inflammation and lower the risk of inflammatory chronic conditions. It involves eating whole, nutrient-dense foods and limiting unhealthy, processed foods high in sugar, sodium, saturated fat, and refined ingredients.

Foods to Eat

• Fresh fruits and vegetables: Aim for at least 7 servings of vegetables and 2 servings of fruit every day.
• Whole grains: Include whole grains such as brown rice, wild rice, quinoa, and oats in your diet.
• Healthy fats: Avocados, nuts, seeds, and extra-virgin olive oil are good sources of healthy fats.
• Omega-3 fatty acids: Consume foods like fish, flax meal, and walnuts, which are rich in omega-3 fatty acids.
• Legumes: Chickpeas, black beans, lentils, and beans are good sources of fiber and protein.
• Herbs and spices: Turmeric, ginger, garlic, cinnamon, rosemary, and thyme have anti-inflammatory properties.
• Tea: White, green, or oolong tea can be consumed daily.

Foods to Avoid

• Processed foods: Avoid processed foods, refined sugars, and refined carbohydrates.
• High-fructose corn syrup: Limit foods made with high-fructose corn syrup, as they can contribute to inflammation.
• Seed oils and partially hydrogenated oils: Regular safflower, sunflower, corn, and cottonseed oils should be avoided.
• Saturated fats: Limit saturated fats, mainly found in animal products, to approximately 10% of daily fat intake.
• Trans fats: Avoid trans fats, as they are linked to higher levels of C-reactive protein, a biomarker for inflammation.

Sample Meal Plan

• Breakfast: Cocoa-Chia Pudding with Raspberries
• Mid-Morning Snack: Greek Yogurt with Walnuts and Blueberries
• Lunch: Vegan Superfood Grain Bowls
• Afternoon Snack: Turmeric-Ginger Tahini Dip with Carrot Sticks
• Dinner: Walnut-Rosemary Crusted Salmon with Roasted Squash and Apples

Combining Anti-Inflammatory and Keto Diet for Hypothyroidism

While the keto diet is not typically recommended for hypothyroidism due to potential risks and lack of established benefits, some modifications can be made to combine aspects of the anti-inflammatory and keto diets. Here are some tips:

• Include leafy green vegetables: Add kale, spinach, and other leafy greens to your meals and smoothies to reduce inflammation and make your body more alkaline.
• Increase Omega-3 fatty acids and vitamin D: These nutrients help reduce inflammation and support overall health.
• Identify dietary triggers: Gluten, dairy, soy, eggs, corn, nuts, shellfish, and preservatives are common culprits for inflammation and autoimmune reactions.
• Improve stress management: Stress affects thyroid function, so incorporate stress management techniques such as healthy eating, adequate sleep, social connection, and relaxation.
• Reduce environmental toxins: Endocrine disruptors and pesticides may affect your hormone balance, so consider choosing organic produce.

Frequently asked questions