Serotonin Power Diet – Does it Work? Foods & Results

The Serotonin power diet is a food intake plan that is designed to ensure efficient production of Serotonin. The synthesis of this neurotransmitter inside the brain is stimulated by the ingestion of carbohydrates.

More specifically, when the brain is running low on Serotonin, it sends out a signal to the body to eat sweet and/or starchy foods.

When carbohydrates are ingested, the glucose derived from them is used to fuel a series of chemical reactions that synthesize this important brain chemical.

The Serotonin power diet is based on timing the intake and amounts of carbohydrates and proteins so that production is optimized. Its main purposes is to curb participants’ cravings for excess carbohydrates, accommodate weight loss, and help to stabilize the mood.

5-HTP

Serotonergic Supplement

Mood

Sleep

Weight Loss

How It Works:

• Increases Serotonin levels in the brain
• Enhances mood and alleviates stress
• Improves sleep and regulates appetite

Dosage:

Between 50 - 250 mg per day

Safety:

Generally Well Tolerated

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How does the Serotonin Power Diet Work?

The Serotonin power diet, designed by Judith J. Wurtman, PhD, and Nina T. Frusztajer, MD, is based on controlling the intake of protein and carbohydrates to optimize Serotonin production.

In order for this “happy hormone” to be produced, 5-HTP (5-Hydroxytryptophan) is required along with other precursors including vitamin D, vitamin B6.

In the body, the essential amino acid L-Tryptophan is broken down in the liver by the enzyme Tryptophan hydroxylase into 5-HTP and other metabolites. Natural 5-HTP supplements are also available.

In order for Serotonin to be made in the brain, Tryptophan (or 5-HTP) must cross the blood-brain barrier. Carbohydrates are necessary for that to occur. One of the functions of Serotonin is to help us gauge resource and food scarcity.

If food is readily available and we are eating sufficient amounts, levels of this neurotransmitter will be high. But if levels fall too low, it causes our brain to kick-start our appetite and send signals that we need to eat.

Low Serotonin is Linked to Weight Gain

When the brain senses that Serotonin levels have fallen below a certain threshold, it sends out a strong signal for carbohydrates. When it gets the carbs it needs to derive glucose to fuel the Serotonin synthesis processes, it stops the call for additional carbohydrates. That process is what dictates carb cravings.

But if your levels of Serotonin are unnaturally low due to diet, lifestyle,genetics, or other factors, this mechanism can cause you to overeat. The excessive intake of carbohydrates has been clinically proven to lead to obesity.

According to the American Society for Clinical Nutrition, there is a “global pandemic” of obesity caused by combinations of the following factors:

• Sedentary lifestyles;
• “…abundant, easily available, and affordable energy-dense, highly palatable foods”;
• Economic and social influences;
• Genetic predisposition and susceptibility toward obesity

What Foods make up the Serotonin Diet?

The Serotonin Power Diet suggests eating controlled quantities of carbohydrate-rich foods on a specially designed timing schedule. This may seem counterintuitive to many as most popular diets today recommend avoiding carbs in favor of protein and nutrient-dense vegetables.

One study from Harvard Medical School concluded that diets that are based largely on high-glycemic foods alter energy partitioning and strength of appetite in ways that encourage the generation and storing of body fats.

With few exceptions, foods that carry high glycemic loads are foods that are high in carbohydrates and fats. When high-glycemic foods are introduced into the human system, insulin is released and travels through the blood.

This encourages the crossing of the blood-brain barrier by Tryptophan which in turn accommodates Serotonin synthesis. When Serotonin levels rise, people feel better mentally. They feel more relaxed and handle their stressors more effectively.

They also crave carbohydrates less and may therefore be able to achieve and maintain healthy weight levels more effectively.

If you are trying to diet, but find that you are constantly hungry, it may be because you are depriving yourself of foods that supply the right precursors to make Serotonin. When your body senses that you are eating less, Serotonin levels drop and you may feel like you cannot think of anything except meeting your immediate need for food.

This can cause some individuals to give up on their diet to eat more carbs that will increase Serotonin levels in the short-term.

However, by following the principles laid out in the Serotonin Power Diet, it may be possible to cut caloric intake and avoid food cravings at the same time. This can be achieved with the help of a 5-HTP or L-Tryptophan dietary supplement to suppress the appetite.

Several studies have shown using 5-HTP can support weight loss: one study found that participants given 5-HTP ate 500 calories less per day than those given a placebo, even without coaching or direction. If sustained, a daily caloric deficit of 500 calories is sufficient to lose 1 pound of fat per week.

This diet is proving to be successful at helping some individuals control the cravings for and intake of excessive carbohydrates.

Who should try the Serotonin Power Diet for Weight Loss?

Many people who are prescribed antidepressant drugs like Selective Serotonin Reuptake Inhibitors (SSRIs) and Monoamine Oxidase Inhibitors (MAOIs) experience weight gain. Serotonin has a lot to do with regulating appetite and these drugs can therefore influence weight.

When these antidepressant medications do not function optimally, they often cause disturbances in eating and sleeping patterns, which can lead to weight gain.

The Serotonin diet may be especially useful for those who have gained weight due to taking antidepressant medications. Like any dietary plan, in order for it to be effective, it has to be part of a more comprehensive shift toward living a healthier lifestyle.

Long term mood and weight management requires adopting certain healthy lifestyle modifications including:

• Well managed food intake plan;
• Daily exercise program;
• Adequate hydration, consistently;
• Effective stress management capacity

The Serotonin power diet is based on balancing quality protein sources, with healthy fats and carbohydrates, in the proper amounts, at the correct times in order to maximize Serotonin production. When Serotonin remains consistently supplied to the CNS, moods are enhanced, appetite is better controlled, sexual libido is enhanced, body temperature is better regulated, sleep is more consistent, and quality of life may be better.

Raising Serotonin can also be accomplished with the use of supplements such as 5-HTP and L-Tryptophan which are natural precursors of this appetite-regulating neurotransmitter.

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