- How to include tryptophan in the diet
- How to take tryptophan in weight loss capsules
- Contraindications and side effects
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 sense 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 hormonal production, making your metabolism work better and burn 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 aid in weight loss.
See the table below for an example of a 3-day menu rich in tryptophan:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 cup of coffee + 2 slices of brown bread with egg and cheese | 1 cup of avocado smoothie, unsweetened | 1 cup of coffee with milk + 4 col of couscous soup + 2 slices of cheese |
| Morning snack | 1 banana + 10 cashew nuts | crushed papaya + 1 col of peanut butter | mashed avocado with 1 spoon of oats |
| Lunch / Dinner r | rice, beans, chicken stroganoff and green salad | baked potato with olive oil + fish in slices + cauliflower salad | Beef soup with peas and pasta |
| Afternoon snack | 1 natural yogurt + granola + 5 cashew nuts | 1 cup of coffee + 2 slices of brown bread with egg and cheese | 1 cup of coffee with milk + 1 slice of whole grain 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 Tryptophan-rich foods.
How to take tryptophan in weight loss capsules
Tryptophan can also be found in supplement form in capsules, usually with the name of L-tryptophan or 5-HTP, which can be found in nutritional supplement stores or pharmacies, with an average price of 65 to 100 reais, depending on the concentration and the number 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 should be taken in accordance with the doctor's or nutritionist's guidance, and its use should be made together with a balanced diet and physical activity. Usually small doses, such as 50mg, for breakfast, lunch and another for dinner are indicated because the effect of the capsules lasts all 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 sedative medications, as the combination of the medication and the supplement can cause heart problems, anxiety, tremors and excessive sleepiness. In addition, pregnant or breastfeeding women should also avoid using this supplement.
Excess tryptophan can cause side effects such as heartburn, stomach pain, nausea, vomiting, gas, diarrhea, loss of appetite, dizziness, headaches, dry mouth, muscle weakness and excessive sleepiness.
