Tryptophan can help you lose weight if consumed daily from eating and using supplements that contain that 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 desire to eat.
With this, there is a decrease in episodes of binge eating and craving for sweets or foods rich in carbohydrates such as breads, cakes and salted. In addition, tryptophan also helps you relax and get a good night's sleep, which regulates the hormone production of the body, making the 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 should be consumed daily to aid weight loss.
See the table below for an example of a tryptophan rich 3 day menu:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 cup of coffee + 2 slices of whole wheat bread with egg and cheese | 1 glass of avocado, sugar-free | 1 cup of coffee with milk + 4 coleslaw of couscous + 2 slices of cheese |
| Morning snack | 1 banana + 10 cashew nuts | crushed papaya + 1 cabbage of peanut butter | crushed avocado with 1 tablespoon of oats |
| Lunch / Dinner | rice, beans, chicken stroganoff and green salad | baked potato in the oven with olive oil + fish in slices + cauliflower salad | Beef soup with peas and noodles |
| Afternoon snack | 1 natural yogurt + granola + 5 cashew nuts | 1 cup of coffee + 2 slices of whole wheat bread with egg and cheese | 1 cup of coffee with milk + 1 slice of whole grain bread with peanut paste + 1 banana |
It is also important to remember that in order to have greater weight loss results, 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 slimming capsules
Tryptophan can also be found in the form of a capsule supplement, 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 reais depending on the concentration and the amount 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 according to the doctor's or nutritionist's guidance, and its use should be made along with a balanced diet and the practice of physical activity. Usually small doses, such as 50mg, for breakfast, lunch and another at dinner are indicated because so the effect of the capsules lasts all day, and so the mood does not change much, being easier to comply with the diet.
Contraindications and side effects
Tryptophan supplementation is contraindicated in cases of use of antidepressant or tranquilizer drugs, since the combination of the drug with the supplement can cause heart problems, anxiety, tremors and excessive drowsiness. In addition, pregnant or breastfeeding women should also avoid using this supplement.
Excessive 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 drowsiness.
