The Serotonin Power Diet: Use Your Brain's Natural Chemistry to Cut Cravings, Curb Emotional Overeating, and Lose Weight

As a nutritionist who specializes in helping people eat with food intolerances, such as the gluten-free diet, I particularly love the Serotonin Power Diet for my clients. I have studied for 10 years how diet impacts brain chemistry and the immune system. The idea that the brain contains the master switch to turn off appetite is more than exciting, it is scientifically sound. Research at MIT and elsewhere confirms that Mom was wrong: this diet allows you to spoil your appetite and reap the weight loss and mood benefits. Mom just didn't know about serotonin! My gluten-free clients initially lose weight as they shift away from wheat-based bread, pasta, cake, and cookies. Some who suddenly cut out all simple carbs experience a drop in serotonin level that leads to mood swings- this is particularly difficult since people who have recently eliminated wheat are also fighting a withdrawal from the mild opiates in wheat protein. I now advise my clients about the principles of the Serotonin Power Diet, to ease them emotionally through this transition period. The initial weight loss, however, is usually reversed once the client becomes familiar with all the great gluten-free versions of their favorite foods and where to buy them. Gluten-free dieters learn to carry their own snacks with them, so The Serotonin Power Diet, as a snack-based diet, works very well for my clients who want to lose weight. Remembering to eat a gluten-free starchy snack before meals and in the evening is a cinch. There are so many ways to make this diet gluten-free and, as I advise my clients, include more whole grains. Here are just some ideas: Edward and Sons Brown Rice Crackers, brown rice bread, polenta, baked mochi squares (rice), quinoa, popcorn, corn on the cob, baked corn chips, squash, baked French fries (with skins on), and whole grain cereals. This diet re-writes that old adage, "fat and happy" - The Serotonin Power Diet results in "thin and happy." And, it's easy to do it gluten-free.

In 1998 I weighed 135 pounds, and struggled with anxiety and bipolar disorder. 2 doctors and several medications later, I am now symptom free, but found my weight often flucuating to as high as 225 - not good for a woman 5'6". The medications that have changed my life for the better, have wrecked my self image. I have tried everything - The Zone, Atkins, Weight Watchers (I gained every week at the meeting), Jenny Craig, 3 personal trainers, 2 nutritionists, and a hospital that told me that because of the medications I take there was nothing they could do for me. My last nutritionist was kind enough to tell me that I needed to eat Slim-Fast 2x a day, and a small dinner for the rest of my life, and work out 60 minutes a day at a minimum. She also indicated that I might be able to take off 15-20 pounds, but probably not all of the weight. I don't know if my situation is familiar to anyone out there, but I wanted to post to let you know that for the first time I have NO carb cravings. That has been my biggest problem. That and the fact that I am so tired from the medications that I just find it hard to get motivated to workout. I bought this book thinking that it wouldn't work - nothing ever has. Then I read the study online, and I figured, "what do I have to lose?" Apparently 4 pounds the first week, and 3 pounds the second week on the diet. I have also dropped my calories to 1400 a day (from about 2500), and am now working out 30 minutes a day because I finally have the energy! I was hungry the first 4 days, and now I find myself realizing that I forgot to eat. The premise is simple: 3 meals and 2-3 snacks. Snacks are all carbs to release serotonin, which helps make you feel full so you aren't as hungry when meal time comes. Breakfast is protein & carbs (1 egg and 2 pieces of toast), lunch is protein and vegetables (chefs salad), and dinner is carbs and vegetables (baked potato or rice or pasta with a salad or raw or cooked veggies). Snack can be lowfat cereal, crackers, biscotti - tons of options. Everything is broken down into easy to reference charts with measurements. No calorie counting is really required. Honestly, it was so easy I thought I was missing something. Plenty of recipes come in the book, but you can also adapt your own. If you are suffering from medication-induced weight gain, I recommend giving the Serotonin Power Diet a try.

If you you are anything like me, you love carbs. With that in mind - what could be better than having a delightful snack consisting of Biscotti, granola bars or popcorn - and actually have them help you lose weight? No, I'm not kidding. The Serotonin Power Diet is designed to teach you about healthy eating - including "timing" your carbohydrate snacks so they can work for, not against, you and your weight. Here's why. Longtime friends, Dr. Judith J. Wurtman and Dr. Nina Frusztajer Marquis, made a fascinating discovery. Through years of laboratory research at MIT, clinical studies in weight loss and private practice, they noticed, most people - especially women - gained large amounts of weight after taking antidepressants and mood stabilizing drugs. Their passion for understanding the brain's role in controlling appetite led them to locate the nucleus of "emotional triggers" that cause weight gain. Turns out the neurotransmitter, serotonin, (or lack thereof) is one of the most important variables in both weight gain and depression, according to their findings. What exactly is serotonin? In laymen's terms: It's the chemical that gives your brain and your body a happy satisfied feeling. It also, according to authors Wurtman and Marquis, is the "switch that turns off your appetite." Imagine it - a switch that puts you in control of your weight loss! How to give your brain the serotonin boost it needs? Eating a timed carbohydrate snack before each meal. It's music to this carb-lovers ears! Authors Wurtman and Marquis remind us that sure we will lose weight quickly on any of the new fancy low-carbohydrate diets, however, most of that weight is water. Once the water has been removed, the body will seek to metabolize precious muscle for fuel. High protein diets also deprive our bodies of the feel good mood elevator serotonin - resulting in both both depression and carbohydrate cravings. This can lead to unhealthy overeating. Authors Wurtman and Marquis do give us the solution, yet be advised - it is not a quick fix. Their Serotonin Power Diet is a 12-week weight loss initiation program, one that will help you lose 1-2 pounds each week without sacrificing muscle. In fact you will be building muscle which, in turn, burns lots of calories and fat - even at rest. Their program is designed to help you feel great and keep the weight off forever - It's a lifestyle. In my opinion "lifestyle change" is what is missing in most of the quick fix diet programs out there. In my mind - it needs to be recognized that to change patterns and to live healthy is a lifestyle. The Serotonin Power Diet follows this principle. It shows you that you can eat and lose weight without need for depravation, meal skipping or dangerous high-protein diets. The three phase approach it offers, will help you to create a healthy new lifestyle. Too, once you've lost the weight, authors Wurtman and Marquis take you into a maintenance phase that helps you keep your new b

review In 1996 I discovered Dr. Wurtman's "Managing Your Mind and Moods through Foods" . I had experimented with almost every popular get well feel good diet and method in a lifelong quest to counter family genes that included diabetes, obesity, and severe bi polar episodes.......Following Dr. Wurtman's suggestions changed my life. It is ten years and I can safely say, Dr. Wurtman has discovered the way we humans can control our appetites and moods...and sleep.......At the core is brain chemistry, self regulated by snacks! Her most recent book, "The Serotonin Power Diet" offers clear and practical and effective ways to manage yourself in very healthy ways......This book should be required reading for anyone embarking on fad diets or who are considering medication for their health or mood problems. William K. Joseph

Finally a diet that deals with the weight gain with which many of us on antidepressants struggle. First the authors share their years of research and they explain the workings of serotonin in our brain. It is surprising to learn that many of our longheld beliefs in this area are wrong. Carbs can be good for you after all. The discussion is easy to follow. Then it gets more personal as the reader is challenged to discover her own reasons for weight loss and given an easy plan to follow. This book will be helpful to the professionals who work with persons on antidepressants as well as to the individual sufferer.