New Diet Sensation....What is the dopamine diet?

Famed as the Tom Kerridge diet, the 'happy' weight loss plan is making headlines. But does the dopamine diet work? Our dietitian investigates…

What is the dopamine diet?

Billed as the weight loss regime that boosts mood too, this diet is all about increasing levels of the ‘happy hormone’ dopamine in the brain at the same time as shedding pounds. Certain celebrities such as TV chef Tom Kerridge have boosted this diet’s popularity in recent years. There are several different versions of the diet, but all are based around foods that are thought to boost dopamine. These can include:

• Dairy foods such as milk, cheese and yogurt
• Unprocessed meats such as beef, chicken and turkey
• Omega-3 rich fish such as salmon and mackerel
• Eggs
• Fruit and vegetables, in particular bananas
• Nuts such as almonds and walnuts
• Dark chocolate

For inspiration using these dopamine-boosting ingredients, try our dopamine diet recipe collection.

Most versions of the diet recommend avoiding alcohol, caffeine and processed sugar, while some also recommend cutting out or severely restricting starchy carbohydrates. So what is the science behind the dopamine diet? Dietitian Emer Delaney explains…

What is dopamine and how does food affect it?

Dopamine is a neurotransmitter - a chemical that is responsible for transmitting signals between nerve cells in the brain. Dopamine directly affects the reward and pleasure centres in the brain, which in turn affects mood. Its activation occurs for a number of reasons, including the sudden availability of food.

There is emerging evidence to show that people who are overweight may have impairments in dopamine pathways which could have been blunted through constant exposure to highly palatable (sugary and fatty) foods. This blunted response could potentially lead to increased reward seeking behaviour, including over-eating - however, this is an area that needs more research. Currently, we do know that all eating increases dopamine, especially the intake of high fat and sugar foods, both off which can lead to an increase in appetite, overeating and weight gain in the long term.

So how can you boost your dopamine without resorting to high fat and sugar foods?

Protein foods are made from the building blocks of amino acids (including tyrosine), which are essential to the production of dopamine. It has therefore been suggested that upping protein intake may also boost dopamine production without increasing appetite. A recent study looked at this theory and concluded that eating a high protein breakfast including eggs, lean meats and dairy was best at reducing mid-morning cravings whilst increasing dopamine levels.

Dietitian Emer Delaney’s top tips…

- Eat regular meals. This will prevent a sudden swing in hormones and help to regulate your appetite. It also reduces the chance of overeating in the evening.

- Try eating more lean protein at breakfast such as eggs, smoked salmon, mackerel, or a high-protein yogurt with added nuts, seeds or fruit. Try our high-protein recipe collection for breakfast, lunch and dinner recipes.

- Some versions of this diet ask you to completely restrict starchy carbohydrates, which I wouldn’t recommend. Carbohydrates are important components of the diet, so ensure you include some at every meal. Aim for low-GI carbohydrates such as rye bread or porridge. Both will encourage blood glucose levels to remain steady, which will have a positive effect on appetite.

- Choose healthy fats such as monounsaturated and polyunsaturated fats found in olive, safflower, sesame or rapeseed oils in addition to avocado, walnuts, flaxseeds and oily fish such as herring, fresh tuna and trout.

- Include lean protein foods at lunch and dinner by eating chicken, lentils, pulses, fish, or lean beef.

- Increase activities such as yoga as we know this can also increase dopamine levels.

- Keep things simple and look at the quality of foods you eat, reduce processed salty foods, keep sugary treats to a minimum and make sure you’re eating your five-a-day. 

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Healthy Gut, Healthy Mind: 5 Foods to Improve Mental Health

You’ve heard of eating well to improve heart health and reduce the risk of diabetes, high blood pressure and certain cancers, but what about taking care of your mind? A few simple dietary changes may boost cognitive function and reduce symptoms of depression, anxiety and other mental health disorders.

When most people think of boosting their brain power, they think of learning something new or engaging in thought-provoking debate. As it turns out, one of the best ways to improve your mental health is through your gut. Like your brain, the gut has its own nervous system, which sends information to the brain via the vagus nerve. This helps explain why you might feel queasy when you’re nervous or stressed. Just as the brain impacts the gut, what we put in our gut can impact the functioning of the brain. Here are five foods that keep the mind working at its best:

#1 Fatty Fish
The Standard American Diet is sorely deficient in omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentanoic acid (EPA), and high in trans fats and saturated fats which have been shown to negatively affect the brain. Since our brains are made up largely of fat and our bodies cannot manufacture essential fatty acids, we have to rely on a diet rich in omega-3s to meet our daily needs.

In studies, foods high in omega-3 fatty acids, such as wild cold water fish (e.g., salmon, herring, sardines and mackerel), seaweed, chicken fed on flaxseed and walnuts, have been shown to reduce symptoms of schizophrenia, depression, attention deficit hyperactivity disorder and other mental disorders. This is likely because of the effect omega-3s have on the production of neurotransmitters (brain chemicals responsible for our moods), including dopamine and serotonin. By supporting the synapses in the brain, omega-3s also boost learning and memory.

#2 Whole Grains
The primary source of energy for the brain is glucose, which comes from carbohydrates. Simple carbohydrates exacerbate low mood by creating spikes in blood sugar and have been shown to have effects on the brain similar to drugs of abuse. By contrast, complex carbs release glucose slowly, helping us feel full longer and providing a steady source of fuel for the brain and body. Healthy sources of complex carbohydrates include whole-wheat products, bulgur, oats, wild rice, barley, beans and soy.

#3 Lean Protein
The foods we eat are broken down into substances that are used to make neurotransmitters and other chemicals that allow different parts of the nervous system to communicate effectively with each other and the rest of the body. Next to carbohydrates, protein is the most abundant substance in the body. The amino acid tryptophan, a building block of protein, influences mood by producing the neurotransmitter serotonin.

Sometimes called nature’s Prozac, serotonin is associated with depression. Lean protein sources, including fish, turkey, chicken, eggs and beans, help keep serotonin levels balanced. Even more important are complex carbohydrates, which actually facilitate the entry of tryptophan into the brain, reducing the symptoms of depression and anxiety and improving overall cognitive functioning.

#4 Leafy Greens
Popeye was on to something with a diet high in spinach. Leafy greens such as spinach, romaine, turnip and mustard greens, and broccoli are high in folic acid, as are beets and lentils. Deficiencies in folate as well as other B vitamins have been linked with higher rates of depression, fatigue and insomnia.

Broccoli also contains selenium, a trace mineral that plays an important role in our immune system functioning, reproduction and thyroid hormone metabolism. Some studies suggest that low levels of selenium contribute to depression, anxiety and fatigue. Other sources of selenium include chicken, onions, seafood, walnuts and brazil nuts, and whole-grain products.

#5 Yogurt with Active Cultures
Fermented foods, such as yogurt with active cultures, kefir, kimchi, tempeh and certain pickled vegetables, contain probiotics (healthy bacteria) which have been shown in studies to reduce anxiety and stress hormones and effect the neurotransmitter GABA. By contrast, eating too many processed foods may compromise the delicate balance of healthy and unhealthy bacteria in the gut.

Today’s Choices Affect Tomorrow’s Welfare
Our modern diet is significantly different from that of our ancestors. We can blame busy lifestyles, food manufacturing and the affordability of processed foods, but most of us can make changes to counteract these influences; for example, increasing our intake of fruits and vegetables, limiting processed foods that come from bags and boxes, and cooking meals from scratch.

Sadly, the genetic and environmental influences passed down by our ancestors, though far from perfect, were likely better than the ones we’re passing on to future generations. An emerging body of research is showing that the way we eat today not only affects our own health but also that of our children and grandchildren.

Nutrition is a key contributor to good mental health, but it’s just one piece of the puzzle. Dietary changes won’t be sufficient for everyone and are not a substitute for other forms of treatment. If you’re struggling with symptoms of a mental health disorder, talk to a therapist or your family physician.

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The Mediterranean Diet.....Reduces Cancer, Improves Heart Health plus Many More Benefits

8 Ways to Follow the Mediterranean Diet for Better Health

Find out the 8 secrets of the Mediterranean diet and how to eat to reap the health benefits of the Mediterranean Diet.

Perhaps the world’s healthiest diet, the Mediterranean Diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultry—lean sources of protein—over red meat, which contains more saturated fat. Red wine is consumed regularly but in moderate amounts.
Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease

 

Tip 1: Replace butter and margarine with healthy oils as often as possible. 

Use olive oil—a good source of heart-healthy monounsaturated fats—as your primary fat for cooking and baking. A high-quality extra-virgin olive oil seasoned with balsamic vinegar is delicious for dipping bread and is a healthier alternative to butter (which is rich in the saturated fats associated with increased risk of heart disease). Other plant-based oils, such as canola or walnut oil, are also rich in heart-healthy monounsaturated and beneficial omega-3 fatty acids.

Tip 2: Switch up your proteins.

Swap out most of your red meat and get your protein from skinless chicken and turkey, fish, beans, nuts and other plants. By displacing red meat, you’ll lower your saturated-fat intake. Start by making a few small changes. Aim to eat fish of any kind—except for fried, of course—twice a week. Fatty fish, such as salmon or tuna are especially good choices: they are rich in omega-3s, a type of polyunsaturated fat, linked with improved heart health. Make the focus of the meal whole grains and vegetables and think of meat as a flavoring; for example, use a little diced pancetta in a tomato sauce for pasta. If you do have a hankering for a steak, it’s OK to indulge—just do so occasionally, choose a lean cut, like top loin, sirloin, flank steak and strip steak, and limit your portion size to 3 to 4 ounces.

 

Tip 3: Eat veggies all day long. 

 Most people don’t get enough! Aim for 3 to 8 servings of vegetables a day. A serving size is 1/2 to 2 cups depending on the vegetable. Pick vegetables in a variety of colors to get a range of antioxidants and vitamins. Start your day out with a spinach and Cheddar omelet, have a bowl of vegetable soup for lunch and have roasted carrots and a green salad for dinner. Big green salads are a great way to include several vegetable servings at once, so treat yourself to one daily.

 

 

 Tip 5: Snack on nuts, seeds or low-fat cheese or dairy instead of processed snack foods. 

Snack on a handful of almonds, walnuts or sunflower seeds in place of chips, cookies or other processed snack foods, which are often loaded with sugars, saturated fat and trans fats. Calcium-rich low-fat cheese or low-fat and nonfat plain yogurt with fresh fruit are other healthy and portable snacks.

Tip 6: Enjoy fruit for dessert. 

 Generally a good source of fiber, vitamin C and antioxidants, fresh fruit is a healthy way to indulge your sweet tooth. If it helps you to eat more, add a little sugar—drizzle slices of pear with honey or sprinkle a little brown sugar on grapefruit. Keep fresh fruit visible at home and keep a piece or two at work so you have a healthful snack when your stomach starts growling. Lots of grocery stores stock exotic fruit—pick a new one to try each week and expand your fruit horizons.

 Tip 7: If you drink, moderate your consumption to no more than a glass or two with a meal. 

 Research indicates that people who drink moderately are less likely to have heart disease than those who abstain. Alcohol appears to raise “good” HDL cholesterol. Wine, in particular, “thins” the blood (making it less prone to clotting) and also contains antioxidants that prevent your arteries from taking up LDL cholesterol, a process that can lead to plaque buildup. Remember, “1 drink” equals 12 ounces of beer, 5 ounces of wine or 11/2 ounces of liquor

Tip 8: Set aside enough time to savor every bite. 

 Eating like a Mediterranean is as much lifestyle as it is diet. Instead of gobbling your meal in front of the TV, slow down and sit down at the table with your family and friends to savor what you’re eating. Not only will you enjoy your company and your food, eating slowly allows you to tune in to your body’s hunger and fullness signals. You’re more apt to eat just until you’re satisfied than until you’re busting-at-the-seams full.




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