127.

Okay friends!!! When I did the Thyroid Diet last year, I always had people asking me how to do the Thyroid Diet, what is the Thyroid Diet, and I don't want to buy the book so can you just tell me? I don't think anyone should do it exactly how I do it, because I like foods that you don't, or hate foods that you love. SO THIS IS STRAIGHT OUT OF THE THYROID DIET BOOK!!!!!!! THIS IS HOW YOU NEED TO DO THE DIET!!!! I figured I should put this up a little early so you guys can prepare before we start on Monday! Okay if you all have any questions please let me know! I'm so excited to start in 5 days! WOO HOOOOOO!!!! We also need more people to commit to the diet with our group! Come on friends!!!!

The Thyroid Diet

Mary J. Shomon

The Free Form Diet (There are 3 different Thyroid diets you can do, they barely differ from each other, but Free Form is the most common, so we'll all do it) :)

·        Eat 3 meals a day

·        Each meal should include 1-2 potions of lean protein

·        Eat all the low-glycemic veggies you want, at least 6 servings a day

·        1-2 servings of low-glycemic fruit a day MAX

·        A small serving of good fat with each meal and snack

·        1-2 snacks per day if needed (Don't eat after 8pm)

·        Only have 1-2 small treats a week

·        Drink 64 oz of water minimum each day

·        Have a minimum of 25 grams of fiber a day

Women's Calorie Worksheet

655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

***Your weight in pounds, divided by 2.2 = Your weight in kilograms

***Your height in inches, multiplied by 2.54 = Your height in centimeters

Body Mass Index

A rough calculation is: Your weight in pounds / (height in inches squared) x 703.

·        Healthy weight BMI = 18.5-25

·        Overweight BMI = 26-30

·        Obese BMI = 31-40 

·        Morbidly Obese BMI = Over 40

Setting Realistic Goals

Phase 1: Whatever BMI range you are in (Healthy, Overweight, Obese, Morbidly Obese) drop to the next lowest range

Phase 2: Drop again to the next lowest range

Phase 3: If you are already in the healthy range, get to where you are happy. If not, drop to the next lowest range.

**Continue to set small personal goals within each phase!

Low Glycemic Veggies:

Artichokes        Asparagus       Beans & Legumes       Broccoli            Brussels sprouts          Cauliflower

Celery              Cucumbers      Eggplants                    Green Beans   Green Peppers            Lettuce

Mushrooms     Spinach           Tomatoes                     Zucchini

Higher Glycemic Veggies (Try to limit/avoid):

Beets               Carrots                        Celery Root                 Corn                Parsnips                      Peas

Red potatoes   Rutabaga         Sweet potatoes            Turnips                        White potatoes            Winter squash

Yams

Low Glycemic Fruits:

Apples             Apricots           Blackberries                 Blueberries      Cantaloupes                Cherries

Grapefruits      Nectarines       Peaches                      Plums              Raspberries                 Strawberries

Higher Glycemic Fruits (Try to limit/avoid):

Bananas          Clementines    Grapes                                    Honeydew       Orange juice                Oranges

Papayas          Pineapples       Raisins                         Tangerines       Watermelon     Dates, dried fruits

ONLY EAT ON OCCASION:

Plain cooked oatmeal  Pita Bread        Brown Rice      Corn tortillas    High-Fiber NSA cereal             Peas

AVOID:

Bagels             White flour bread         Cakes  Cold cereals    Cookies           Crackers          Granola

Muffins             Pretzels           Refined flours              Rice     Rice cakes       white sugar

Good Fats:

Avocados         Canola Oil        Cashews          Olives              Olive Oil           Peanuts/Oil      Peanut Butter 

Almonds          Corn Oil           Fish     Flaxseeds        Mayonnaise     Pecans            Sesame Seeds           

Sunflower Seeds         Walnuts

Serving Size:

Veggies: ½ cup raw, chopped or cooked. ¾ cup juice. 1 cup raw leafy greens.

Starches: 1 slice of whole wheat bread. ½ slice of a whole wheat bagel. 2 cups of popcorn. ½ cup of whole grain cereal, pasta, brown rice, potatoes, corn.

Beef/Pork/Lamb: 3 oz

Fish: 5 oz

Poultry: 6 oz

Cheese: 1 oz (2 oz low-fat)

Egg: 2 eggs

Fats: 1 tbsp Oil or mayo. 5 lg olives, 7 sm olives. 1/8 medium sized avocado. 1 tsp Butter. 1 oz of nuts.

Fruits: 1 cup berries. 10 cherries. 1 small peach or apple. 1 medium plum or nectarines. ½ grapefruit.

Dairy Products: ½ cup lowfat milk. 1 cup fat-free or low-fat plain yogurt. ½ cup low fat ricotta or cottage cheese.

Things to do:

Eat spicy foods, drink more tea, snack on peanuts, add almonds, eat a big breakfast, eat three meals/day, eat a lighter dinner, eat slowly and chew thoroughly.

Things to cut back or eliminate:

Alcohol, caffeine, sugary soda/teas/juices, most sweeteners -except stevia-, multiple minimeals, don't eat after 8pm.