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By David Blyweiss, M.D.
Do you feel like taking a nap after that holiday dinner? If turkey is on the menu, you probably think it’s the cause. Turkey usually gets blamed for this phenomenon because it is rich in tryptophan, which the brain converts to the sleep-inducing hormone serotonin. But, it turns out that tryptophan’s serotonin-boosting properties can also help tame food cravings—especially for carbohydrates—both during the holidays and beyond.
Recent studies have discovered that people who are extremely overweight have chronically low levels of tryptophan. Blood levels of tryptophan also plummet when you are on a crash diet. The resulting serotonin imbalance may be why, despite your best efforts, you overeat—even when you know you shouldn’t.
Study results also show that raising tryptophan levels in the body may decrease your appetite, especially for sugars and starchy foods like bread. Why do we crave these unhealthy carbohydrates? Because, like tryptophan, eating carbohydrates also increases serotonin levels. This is why you get the “high” from that bag of cookies or piece of cake. The problem is, the serotonin boost you get from these high calorie foods is extremely short lived. The damage from these excess calories, however, lingers on.
Increasing the amount of tryptophan in your body may reduce depressed feelings and will give you more control over the urge to fill up on these “comfort foods.” Surprisingly, however, taking supplemental tryptophan isn’t the most effective way to boost your levels. Instead, people who are emotional eaters often benefit from taking a supplement called 5-hydroxytryptophan (5-HTP). 5-HTP is the substance tryptophan is converted into before it is made into serotonin.
A new study by British researchers found that overweight women who used a sublingual spray containing 5-HTP experienced more saiety after eating than women who used a placebo spray. After eight weeks, the women in the 5-HTP group also saw a significant improvement in their body mass index, skinfold thicknesses and hip circumference. Other studies show that taking 5-HTP daily helped study subjects lose 11 pounds in 12 weeks without dieting. The amino acid precursor also decreases the amount of carbohydrates and fat users consume.
How much 5-HTP should you take to curb your own carb cravings? It doesn’t take much—just 50 mg. twice a day. Just make sure that you don’t combine 5-HTP with prescription antidepressants, weight-control drugs or other serotonin-modifying agents like St. John’s wort or sAME. And don’t take it with alcohol. Wait at least six hours after taking 5-HTP before drinking.
5-HTP just might be the secret weapon you need to finally put an end to those cheat meals and midnight refrigerator raids. It’s safe, it’s effective and it can help you drop those holiday pounds without starvation or deprivation. In my book, that’s a win-win for weight loss!
Here’s wishing you all a wonderful holiday season filled with joy . . .
References:
Amer A. 5-Hydroxy-L-tryptophan suppresses food intake in food-deprived and stressed rats. Pharmacology, Biochemistry and Behavior. 2004;77:137-143.
Cangiano C. Effects of oral 5-hydroxy-tryptophan on energy intake and macronutrient selection in non-insulin dependent diabetic patients. International Journal of Obesity and Related Metabolic Disorders. 1998;22:648–654.
Rondanelli M. Satiety and amino-acid profile in overweight women after a new treatment using a natural plant extract sublingual spray formulation. International Journal of Obesity (London). 2009;33:1174-1182.
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