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RP Hypo Template 157
RP Hypo Template 157
INFORMATION:
In many cases, if you are medicated and your thyroid hormone numbers are within a normal range, there is little difference between
dieting with and without an underactive thyroid. Although it is not common, in some cases people with hypothyroidism have a
slightly slower metabolic rate. People with hypothyroidism also tend to do better if carbs are not dropped too low on a diet, as
very low carb diets can interfere with thyroid hormone ratios that can impact metabolism. These templates take the latter two
possibilities into account so that they can effectively help anyone with hypothyroidism lose fat. The phasic design of the templates
allows them to be catered to the individual––if weight is lost quickly you will remain on the initial “base” phase for longer and if
weight is lost more slowly, you will progress through the fat loss phases more quickly.
Doing some type of resistance training while dieting for fat loss is highly recommended. This maintains your muscle mass, your
metabolism, your body’s “firm” appearance, and the strength of your bones. If lifting weights sounds outside of your wheelhouse,
RP’s Gym Free Templates are an easy option for resistance training that can be done at home using only dumbbells and body
weight! Keeping your step count up to 8000-10000 steps per day can also make a big difference in the ease of your weight loss.
1. Start on the first template, titled “Base”. Try to stick to the meals as closely and consistently as possible for three weeks.
2. Determine whether each day of your schedule is a rest or cardio only day or a light or moderate+ training day using these
guidelines:
Hypothyrioid Template Info and How To
©RP Lifestyle 2023
3. Weigh yourself 3x per week, first thing in the morning either naked or with the same amount of clothes on each time. You can
weigh before or after using the restroom, just be consistent about when you weigh in.
4. Average your three weigh-ins and compare one week’s average to the next. If your weight is not consistently moving down by
0.5 – 1.0% of your bodyweight per week, you can move to the next template (titled “Fat Loss 1”). If your weight is moving down
by 0.5 – 1.0% of your bodyweight per week, stay on the Base template until it is not. (As an example, if you weigh 200 lb, 0.5%
of your bodyweight per week is 1lb and 1% is 2lb. To calculate 0.5% and 1% of your bodyweight in pounds, multiply your body
weight by 0.005 and 0.01).
*If your weight is moving down by more than 1% bodyweight per week, you can stay on the current diet until it slows,
or, if you are feeling very fatigued, add a 150-calorie daily snack to slow weight loss.
5. Once you have moved to Fat Loss 1, repeat the process, moving to Fat Loss 2 only after weight loss on Fat Loss 1 has slowed to
below 0.5 – 1% of your starting body weight per week.
6. Do not diet for more than 12 weeks before moving to Maintenance (shorter diets are fine and even recommended if you are
finding yourself very fatigued during fat loss). Do not stay on Fat Loss 3 for more than three weeks before ending your diet.
Hypothyrioid Template Info and How To
©RP Lifestyle 2023
7. If you end your diet while still on Fat Loss 1, move directly to New Base. You can stay on this indefinitely. Stay strict to the
template for the first 3-4 weeks and then you can relax a bit. At this point, sticking to the macros about 80-85% of the time and
eating without measuring about 15-20% of the time should be fine and not cause much rebound gain.
If you end your diet on Fat Loss 2, move to Maintenance 2 for 3-4 weeks and then to New Base.
If you end your diet on Fat Loss 3 (again do not stay on this phase for more than three weeks before ending your diet), you
can progress through Maintenance 1, Maintenance 2, and then to New Base, spending 3-4 weeks on each phase. You can stay
on New Base indefinitely following the guidelines above regarding how strict to be.
If at any time on maintenance you are losing weight on average, either move to a higher calorie template or add snacks until
your weight is stable. You are not on maintenance if you are losing weight! Maintenance is critical for sustainable weight loss
and for a future successful fat-loss diet if you plan to lose more weight.
*It is important to note that your weight will bump up a little bit on maintenance but this is nothing to worry about! This
weight is not fat. As you eat more food there will be more food in your GI tract as well as more water in your muscles (pulled
in by the increased fuel stores in your muscle fibers). So, expect an increase of a few pounds during maintenance.
8. If you plan to lose more weight, your maintenance phase should last as long as the previous fat-loss diet. So, if you were on this
fat-loss diet for 10 weeks, you should be on maintenance for 10 weeks before starting another fat-loss diet. This will make your
results more sustainable and your fat-loss diets easier!
Use this “cheat sheet” to keep your food choices simple and your calculations to a minimum! You are also free to calculate your own food
amounts to meet the macros on your diet template if you are comfortable and prefer more precision and more food variety. The amounts
below are good estimates; if you choose to use them just be consistent and the results will come. The templates are set up to adjust according
to your weight changes. So if you are a little over on macros/food you will end up moving to the next phase sooner. If you are a little under, you
will stay on the current template a bit longer. Either way, results will come with consistency so don’t sweat the details too much!
fat free or lowfat greek yogurt 3/4- cup 3/4+ cup 1 cup 1 1/4 cup 1 1/2 cup 1 3/4 cup
egg whites 3/4- cup 3/4 cup 1 cup 1 1/4 cup 1 1/3 cup 1 1/2 cup
tofu 1/3- block 1/3+ block 1/2- block 1/2+ block 2/3 block 3/4 block
raw chicken breast 65g (weight of food) 90g (weight of food) 110g (weight of food) 130g (weight of food) 150g (weight of food) 175g (weight of food)
cooked chicken breast 50g (weight of food) 70g (weight of food) 85g (weight of food) 100g (weight of food) 120g (weight of food) 135g (weight of food)
raw lean fish 65g (weight of food) 85g (weight of food) 110g (weight of food) 130g (weight of food) 150g (weight of food) 170g (weight of food)
cooked lean fish 60g (weight of food) 80g (weight of food) 100g (weight of food) 120g (weight of food) 140g (weight of food) 160g (weight of food)
raw or cooked shrimp 75g (weight of food) 100g (weight of food) 125g (weight of food) 150g (weight of food) 175g (weight of food) 200g (weight of food)
raw ground turkey 85g (weight of food) 115g (weight of food) 145g (weight of food) 170g (weight of food) 200g (weight of food) 225g (weight of food)
cooked ground turkey 60g (weight of food) 75g (weight of food) 90g (weight of food) 110g (weight of food) 130g (weight of food) 150g (weight of food)
fat free or lowfat greek yogurt 175g (weight of food) 215g (weight of food) 275g (weight of food) 325g (weight of food) 375g (weight of food) 425g (weight of food)
egg whites 140g (weight of food) 185g (weight of food) 225g (weight of food) 275g (weight of food) 325g (weight of food) 375g (weight of food)
tofu 90g (weight of food) 120g (weight of food) 150g (weight of food) 180g (weight of food) 210g (weight of food) 240g (weight of food)
Hypothyrioid Template Macro Cheat Sheet: Fat
©RP Lifestyle 2023
raw fruit (any fruit or mixed fruit) 2/3 cups 1 cup 1 ⅓ cups 1 ¾ cups 2 cups 2 ⅓ cups 2 ¾ cups
whole grain bread 3/4 slice 1 slice 1 ⅓ slices 1 1/2 slices 2 slices 2 ⅓ slices 2 1/2 slices
just under ½ just over ½ 3/4 1 english 1¼ 1½ just over ½
english muffin english muffin english muffin english muffin muffin english muffin english muffin english muffin
cooked rice (any kind) 1/4- cup ⅓- cup ½- cup ½ cup 2/3 cup ¾ cup 1- cup
cooked pasta noodles 1/4 cup ⅓ cup ½ cup ½+ cup 3/4+ cup 1- cup 1 cup
baked or boiled sweet just under ½ just over ½ ¾ 1 whole 1¼ 1½ just over ½
potatoes (~5” long, ~2” diameter) sweet potato sweet potato sweet potato sweet potato sweet potato sweet potato sweet potato
raw fruit (any fruit or mixed fruit) 3 cups 3 ⅓ cups 3 ¾ cups 4 cups 4 ⅓ cups 4 ¾ cups
whole grain bread 3 slices 3 ⅓ slices 3 1/2 slices 4 slices 4 ⅓ slices 4 1/2 cups
1 ¾ english 2 english 2¼ 2½ just over 2 ½ 2¾
english muffin muffin muffins muffins english muffins english muffins english muffins
cooked rice (any kind) 1 cup 1+ cup 1 ¼- cups 1 1/3 cups 1 ½ cups 1 ½+ cups
cooked pasta noodles 1+ cup 1 ¼ cups 1 ½- cups 1 1/2 cups 1 ¾ cups 1 3/4+ cups