Losing Weight Fun with Serotonin Dietadmin
“The easiest way to lose weight is to satisfy your brain,” said Judith Wurthman, PhD, head of one of the world’s largest research laboratories, at the Massachusetts Institute of Technology.
Judith Wurthman’s theme is women’s health and how a variety of diets affect him. Together with her colleague, she wrote a book called The Power of the Serotonin Diet, one of the main manifestos of a new healthy lifestyle.
The point is that in order to lose weight, you need to have a lot of energy and enjoy life, and for this you need to make friends with your own appetite. He will not go off scale if you balance the level of serotonin. This chemical element is one of the brain neurotransmitters responsible for many of the most important processes in our body. First of all, for appetite, mood and libido. When the level of serotonin falls, we feel bouts of acute hunger – moreover, one in which you really want something “tasty”, and the more harmful, the better. If the serotonin in the brain is chronically small, it is already depression (Prozac and other antidepressants are designed so that they increase serotonin as a result). And when it is normal, we, on the contrary, feel the fullness of life – in the literal and figurative sense, even if the last time we ate parsley six hours ago.
It is with a lack of serotonin that some doctors associate obesity “in the upper type” – when you get fat in the abdomen and waist. The synthesis of serotonin in the body stimulates tryptophan, an amino acid that is found in foods rich in fiber, proteins and complex carbohydrates (they are also called “slow” – they are digested for a long time and do not cause a sharp rise in glucose levels).
Conversely, easily digestible empty carbohydrates, as well as strict protein diets, coffee and alcohol, reduce serotonin levels. In practice, this means that you need oats and whole whole grain, brown rice, legumes, turkey, seafood (they contain a lot of polyunsaturated fatty acids Omega-3 and Omega-6), bananas, dates, figs, dried apricots, sesame and other nuts, sweet potatoes, shrimp (rich in magnesium, which also indirectly increases serotonin levels), celery, cauliflower, broccoli, tomatoes, dark chocolate. Of all alcohol, only dry red wine is good for serotonin. This is a pleasant diet – you need to limit yourself just a little bit, you can eat bread, pasta from durum wheat and other wonderful things. But it is very important when to eat and how much.
Dr. Wurthman’s recommendations
If you are hungry, slow carbohydrates will help you. It is better not to interfere with their proteins – you must wait at least three hours before and after carbohydrates. The protein content in the carbohydrate portion should not exceed 4 g, fat – not more than 3 g.
Eat carbohydrates at the beginning, not the end of a meal. If the restaurant brought bread (preferably whole-wheat flour), you can quite afford a slice.
Proteins are for breakfast and lunch, in the afternoon it is better to be saved with carbohydrates (bananas, dried fruits, a piece of chocolate). For dinner, carbohydrates and just a little protein (for example, pasta with asparagus and shrimp). Serotonin rises, and you can easily do without sweets for tea. By the way, serotonin improves sleep quality.
Stress – especially if you do a hundred things at a time – causes serotonin hunger. So you need even more serotonin – this can be achieved by moving more and being in the sun. When it gets really cold, buy vitamins and minerals that have a beneficial effect on the nervous system: B6, B12, B5 and B8 (inositol), E, magnesium, chromium, zinc, selenium, L-lipoic acid and biotin. Drink it all with St. John’s wort, it’s St. John’s Wort.