Due to hypothyroidism I am gaining weight. My TSH level is 7.23. How can I manage my weight? Please briefly suggest me some routine diet plan to maintain my weight and thyroid level.

Dr. Tanuj VeerbhanAyurveda9yrs exp

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Week 1 Weight Loss Diet Early morning: 1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few. Breakfast: Open paneer sandwich with mint chutney / 2 idlis with sambhar / Akki roti with dill leaves and sambhar / 2 egg omelette with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice. Mid-morning: 4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai Pre-lunch: 1 plate of preferred salad with vinegar dressing. Recipe suggestion from blog Lunch: 2 multigrain roti / 1 Katori red or brown rice + 1 bowl dal / pulses like rajma / Egg bhurji / non-veg subji + 1 bowl low-fat curd Mid-evening: 1 glass of tea or coffee / 1 glass buttermilk Snack: 1 fruit of your choice / 1 glass whey protein drink /1 bowl Sprouts bhel Dinner: 1 bowl chicken gravy + 1 bowl rice / 2 multigrain rotis + salad + 1 bowl low-fat curd / 1 bowl vegetable dalia upma or 1 bowl millet vegetable upma + 1 bowl sambhar + 1 bowl of salad or soup Post-dinner (if you are up late): 4-5 pieces of nuts/ 1 glass warm low-fat milk Week 2 Weight Loss Diet Early morning: 10 ml wheatgrass juice + 5 to 6 almonds and walnuts Breakfast: 2 medium vegetable uthappam with sambhar / 1 bowl vegetable dalia upma + chutney / 2 medium paneer, oats and ragi dosa with sambhar / 1 bowl fruit, flaxseed and oats porridge / 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar / 1 sprouted red rice poha + 1 glass vegetable juice of choice Mid-morning: 1 glass Whey protein shake with milk / assorted fruit platter / Trail mix/Tender coconut juice with the malai. Pre-lunch: 1 bowl minestrone soup with more veggies and less of pasta. Lunch: 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette. Snack: 2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds. Dinner: 1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd. Post-dinner (if you are up late): 1 glass of whey protein shake if missed during snack or simply a glass of warm milk. Week 3 Weight Loss Diet Early morning: 10 ml Spirulina or green leafy veggie juice + 1 fruit of your choice Breakfast: 1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi parantha with low-fat curd / 2 mixed vegetable adai uttapams + 1 bowl mixed veg sambhar. Mid-morning: 1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix Pre-lunch: 1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup. Lunch: 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd Snack: Til or peanut chikki with 1 cup spirulina and mixed veggie juice. Dinner: 1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd Post-dinner (if you are up late): 1 glass of whey protein shake Week 4 Weight Loss Diet Early morning: 10 ml Amla juice + 3-4 walnuts and almonds mix. Breakfast: 2 medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd / 2 idlis with sambhar Mid-morning: Amaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice Pre-lunch: 1 bowl sprout salad / 1 bowl grilled chicken or fish salad Lunch: 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambhar. Snack: 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein drink Dinner: 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji. Post-dinner (if you are up late): 1 glass warm milk. 

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