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Tryptophan can help you lose weight if consumed daily from food and the use of supplements that contain this amino acid. Weight loss is stimulated because tryptophan increases the production of serotonin, a hormone that gives the body a feeling of well-being, relieves stress and reduces hunger and the desire to eat.
With this, there is a decrease in binge eating episodes and the desire for sweets or foods rich in carbohydrates, such as breads, cakes and snacks. In addition, tryptophan also helps you relax and get a good night's sleep, which regulates the body's hormone production, making metabolism work better and burning more fat.
How to include tryptophan in the diet
Tryptophan is present in foods such as cheese, peanuts, fish, nuts, chicken, eggs, peas, avocados and bananas, which must be consumed daily to help with weight loss.
See the table below for an example of a 3-day tryptophan-rich menu:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||1 cup of coffee + 2 slices of wholemeal bread with egg and cheese||1 cup of avocado smoothie, unsweetened||1 cup of coffee with milk + 4 tbsp of couscous soup + 2 slices of cheese|
|Morning snack||1 banana + 10 cashews||mashed papaya + 1 tbsp peanut butter||mashed avocado with 1 tablespoon of oatmeal|
|Lunch/Dinnerr||rice, beans, chicken stroganoff and green salad||potato baked in the oven with olive oil + fish slices + cauliflower salad||Beef soup with peas and noodles|
|Afternoon snack||1 plain yogurt + granola + 5 cashews||1 cup of coffee + 2 slices of wholemeal bread with egg and cheese||1 cup of coffee with milk + 1 slice of whole wheat bread with peanut butter + 1 banana|
It is also important to remember that, to have greater results in weight loss, it is also important to practice physical activity regularly, at least 3x/week. See the full list of Foods Rich in Tryptophan.
How to take tryptophan capsules to lose weight
Tryptophan can also be found in supplement form in capsules, usually under the name L-tryptophan or 5-HTP, which can be found in nutritional supplement stores or pharmacies, with an average price of 65 to 100 real, depending on the concentration and quantity of capsules. In addition, tryptophan is also present in good amounts in protein supplements such as whey protein and casein.
It is important to remember that this supplement must be taken according to the doctor's or nutritionist's guidance, and its use must be done together with a balanced diet and physical activity. Usually small doses, such as 50mg, at breakfast, lunch and another one at dinner are indicated because the effect of the capsules lasts throughout the day, and therefore the mood does not change much, making it easier to stick to the diet.
Contraindications and side effects
The tryptophan supplement is contraindicated in cases of use of antidepressant or tranquilizer drugs, as the combination of the drug with the supplement can cause heart problems, anxiety, tremors and excessive sleepiness.In addition, pregnant or breastfeeding women should also avoid using this supplement.
Too much tryptophan can cause side effects such as heartburn, stomach pain, nausea, vomiting, gas, diarrhea, loss of appetite, dizziness, headache, dry mouth, muscle weakness, and excessive sleepiness.