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Author Archives: Narinder Sharma

Narinder Sharma

Author: Narinder Sharma

I am a highly organised, professional and self-motivated Dietitian/Nutritionist with a great passion for nutrition and people’s well-being.

All About Thyroid and Thyroid Related Weight Issue

What is Thyroid?

Thyroid is an endocrine gland in the frontal side of neck, which basically determines your metabloic rate by secreting thyroid hormones.

The main thyroid hormones secreted by it are triiodothyronine (T3), thyroxine (T4) & calcitonin

How the Secretion From Thyroid Regulated?

Let’s dig into some physiology of thyroid, so how thyroid regulates the secretion of thyroid hormones?

The secretion of hormones is regulated by pitutary gland which releases thyroid stimulating hormone (TSH), which itself regulated by thyrotropin releasing hormone

(TRH), so this is how secretion is regulated, I tried to put it into simple words

Thyroid Related Diseases

Mainly there are 2 types of diseases which are related to this, namely hyperthyroidism and hypothroidism. I will discuss these one by one:

1. Hyperthyroidism

This is a condition in which thyroid gland produces more of T3 & T4.

Which in turn fasten   metabolic rate and patient starts losing weight and gets thin.

Main reasons of hyperthyroidism are grave’s disease and autoimmune disease.

Please consult your doctor regarding dose of thyroid condition as I am not aware of your condition so am not able to tell you exact dosage.

But I can give you some tips regarding diet to gain your weight if you are suffering from hyperthyroid.

Do’s
  • Eat often
  • Include broccoli in your diet
  • Include nuts and legumes
  • Try to eat approximately 3000 calories a day
  • Take your medicine regularly
  • Include simple carbs
  • Include weight training
  • Add cruciferous food items
Don’ts
  • Avoid cardio
  • Skip small meals and include large meals
  • Avoid complex carbs 
  • Avoid skipping your meal

2. Hypothyroid

This is a condition in which thyroid gland produces less of T3 & T4, which in turn slows down the metabolic rate and patient starts getting fat and overweight.

Main reasons of hypothyroidism are iodine deficiency, hashimoto’s thyroiditis.

Please consult your doctor regarding dose of thyroid condition as I am not aware of your condition so am not able to tell you exact dosage.

But I can give you some tips regarding diet to reduce your weight if you are suffering from hypothyroid.

Do’s
  • Enough protein
  • Green tea
  • Salad
  • Watermelon
  • Lentil
  • Curd
Don’ts
  • Soya beans
  • Peanuts
  • Pears
  • Sweet potato
  • Brussels sprout
  • Cabbage
  • Radish
  • Broccoli
  • Exclude cruciferous foods

So this all about thyroid and thyroid related weight problems, in my next blog I’ll be sharing with you a sample diet plan to reduce weight if u are suffering from hypothyroid.

Tips to Lose Weight Fast

According to Charles Darwin’s survival of the fittest theory, the species that adapts itself with changing environment will survive.

Similarly, we humans survived by changing our living pattern or our lifestyle. But this change in lifestyle aka modernization also impacted our food habits in a big way.

As our life getting busy, we prefer food which we can prepare easily without hustling too much, so the concept of fast food was invented to save our time because we can prepare it much faster as compared to the normal food.

But as we all know that how fast food getting us fat and jeopardizing our health, so today I am going to discuss with you guys 10 ways to lose weight fast.

1. Calorie deficit

To lose weight or to drop body fat %, we have to go in calorie deficit .i.e. to take less calories than your maintenance calories, let’s take a reference of my client Ramandeep singh whose current weight is 73 kg and his maintenance calories are 2200, so we will create a deficit of 400-500 calories only, and will design a diet plan of around 1700 calories.

2. Proteins

Include more lean protein in your diet; protein diet will help you lose fat. Some of good sources that contain natural protein are egg, tuna fish , sprouts , tofu, salmon, chicken breast , protein powders, nuts etc.

3. Good fat

We cannot completely cut fat from our diet, we need fat for hormone production but it should be healthy fat, less in LDL, VLDL and more in HDL.

4. Complex carbs

Instead of simple carb source(potato, white rice etc.) try to include complex carbs(brown rice, brown bread) in your diet, simple carbs spike the glucose in blood stream in a very short time where as complex carbs will make you feel satisfied and release energy over a long period.

5. More fiber

Include more salad and fruits in your diet which are free from refined sugar and will help you with smooth bowel movement.

6. Reduce liquid calorie

Liquid calorie such as cold drinks and other sugary drinks carries lots of calories so we need to avoid taking these drinks.

7. Include Cardio

Try to include early morning cardio session that will help you to burn more fat, also u can try high intensity workouts.

8. Water

To lose more fat, you need to drink more water. Normally, we need to drink water according to our weight. For example you are 80 kg divide your weight by 8 and that’s the no. of glass water you need. Scientifically it is proven that at molecular level, water molecules combine with fat molecules and dissolves it and that is how drinking water is beneficial in losing weight.

9. Avoid junk food

Avoid fast food and try to eat clean food. For example instead of fried food, oily food use raw food.

10. Sleep

Most people take this step as granted, but the truth is that you need at least 8 hrs sleep for your body to cut your fat. So take a note from here and fix a proper sleeping time. Do not disturb your sleep cycle. Doing so will hamper your weight loss process.

Please follow these tips for at least 2-3 months and you definitely will get good results.

Tips to Gain Weight

In today changing scenario its all about looking good, people want to look good no matter what. To fulfill this crazy obsession some took it notch higher by prosthetic surgeries, implants etc.

Am not a cosmetic surgeon, but one thing I know that it’s foolish to destroy your body for such short term goals, by profession I am a sports nutritionist so today am going to discuss some quick tips for skinny people to gain weight and look good naturally.

1. Know Your Body-type

Scientifically there are mainly three type of body types namely

ECTOMORPH MESOMORPH ENDOMORPH
DIFFICULTY IN GAINING WEIGHT LOSING FAT AND GAINING IS EASYSLOW METABOLIC RATE
SKINNY APPEARANCE NATURALLY LEAN ROUND BODY
LESS MUSCLE NATURALLY MUSCULARGAIN MUSCLE BUT UNDERDEVELOPED MUSCLES
LOW BODY FAT NATURALLY STRONG HIGH BODY FAT
LONG ARMS AND LEGS EVENLY DISTRIBUTED BODY FATUN EVEN DISTRIBUTION OF BODY FAT
VERY FAST METABOLISM NORMAL METABOLISM VERY LOW METABOLISM

So suppose you fall under the category of ectomorph that means you have very fast acting metabolism and for gaining weight u need approx 3000 calories a day.

2. CALORIE SURPLUS

To gain weight you have to go in a calorie surplus, for instance, you need 2000 calories to maintain your current weight according to your height and age, so for gaining weight add additional 400-500 healthy calories, so make sure to add more calories to your diet but first you should know your body type.

3. Importance of Simple Carbs

Simple carbs play a vital role in gaining weight. As I explained in my previous blog that simple carbs spike up insuline in body and they reached blod stram in short time so by doing so you will get quick calories and it wont make u feel fuller for longer time and u will get hungry soon and again can load carbs.

4. Include Weight Training

It is proven that weight training is quite helpful if you want to gain weight, include moderate to heavy weight training and avoid cardio, cause cardio will not be beneficial in this case, weight training will stimulate your muscle fibers and by hitting muscle’s threshold stimuli you can start building muscles and can achieve desired weight in a short time.

5. Healthy Fat

Please refer to my previous blog, as I already explained the importance of healthy fats.

6. Homemade Mass Gainer

Now a days mass gainer shake is in the fashion, if you are a gym goer am sure you have already heard about it. These are high calorie powders which are blended with milk and gives you some good amount of calories in no time. But everybody cannot afford these expensive shakes, don’t worry, I have a recipe for you guys to make a healthy mass gainer shake at home.

So bear with me and note down some of its ingredients:

1 banana, 80 GM oats, 8 almonds, some cocoa powder, sugar and 300 ml milk. Blend all the ingredients in a blender and your homemade mass gainer shake is ready.

7. Eat More Often

Instead of 3 large meals take small 5-6 meals, make sure to add nuts, proteins, chickens, tubers etc in your diet.

8. Rest

Working too hard in the gym wont help you make a good body, you need to give proper rest to your body, muscle recovery is the key to get bigger.

Follow these tips for 2-3 months.

Sample Diet Plan for Hypothyroid Patient (Weight Loss Programme)

So we were discussing about thyroid and how imbalance of thyroid hormone affects our health in a big way.

As I promised in my previous post that I will share with you a sample diet plan for weight loss if you are suffering from hypothyroidism.

I already explained you in detail the role of thyroid hormone and how hypothyroidism is a obstacle in losing weight by slowing down your metabolic rate.

Before I give you a sample diet plan, I want to share a story of one of my clients name Mehak.

She approached me for weight loss programme and told me how hypothyroidism making her life hell. She told me that her trainer gave me a diet plan and she shared it with me.

After calculating the macros of her trainers diet plan I told her that her diet plan is full of irregularities.

So after analyzing her condition we started working on her diet and exercise routine.

By profession she was a nurse so she has no fix time table as she has to do some night duty in hospital ward.

But she tried her best and kept on following the diet but the main problem was with her exercise routine.

I suggested her to include bit of weight training along with cardio, but she was only concerned about cardio.

So after 15 days of proper routine we ended up loosing 2.7 kg only.

After explaining her about weight training and how that can be beneficial for her, she took my advice and started weight training along with cardio.

So in this way we ended up losing 17 kg in 2 and half month. So my point of sharing this story with you was simple I can learn two things from this story.

  • If you are motivated enough and your diet is on point and you are persistent in training, nothing is impossible for you.
  • And second thing is weight training is the key in hypothyroidism along with diet and cardio.

I already explained you do’s and don’ts in hypothyroidism, if you miss that you can refer to my previous post.

So without further due lets directly jump on to diet plan: