Natural Weight Loss Supplements Infographic

Naturally-occurring in a wide range of foods, 5-HTP could help with weight-loss.

A study published in the American Journal of Clinical Nutrition compared two groups of obese people. Both ate the same diet, but the group which also took a 5-HTP supplement had a significantly higher weight loss.

5-HTP is a type of tryptophan, a chemical which boosts serotonin levels. When we consume 5-HTP, the brain converts it to serotonin, also known as the “happy hormone”, which helps control mood, appetite and sleep patterns. However, 5-HTP can’t be made in the body so we must obtain it through food or supplements.

How can 5-HTP help control your appetite?

5-HTP is the stepping stone between tryptophan and serotonin. Low levels of serotonin are linked to increased rates of hunger, causing people to eat more.

A study by the University of Rome found people taking 5-HTP reported feeling full – known as satiety. In the first six weeks of this study two groups were asked to eat as they normally would. The group taking 5-HTP lost more weight than the group taking a placebo. The results were even more marked when both groups were asked to follow a calorie-restricted diet. The researchers concluded that 5-HTP helps switch off hunger, leading to lower calorie intake – in particular carbohydrates – and feeling fuller sooner.

You can get 5-HTP from all of the major food groups, protein-rich ones in particular, including:

  • Milk: contains the highest levels of 5-HTP found in any food
  • Nuts and seeds: walnuts, peanuts, sesame seeds and almonds
  • Meat: in particular beef, chicken, pork and turkey
  • Fish: especially salmon, tuna and trout
  • Fruit: bananas are well-known, but also cantaloupe, oranges and avocado
  • Vegetables: try spinach, Brussels Sprouts, peas, broccoli or potatoes

Five top tips for losing weight

Adding 5-HTP to your diet, along with these top tips, could help shed those pounds:

  1. Eat more fruit and vegetables as they have more bulk for the calories they contain. You’ll feel fuller even though you’ve eaten less.
  2. Take regular exercise. You don’t need a gym membership; just get creative about working exercise into your daily routine.
  3. Savour each mouthful as it takes time for fullness signals to reach your brain. Eating slowly means you recognise these signals and stop eating.
  4. Don’t deny yourself a little treat now and then. It won’t hurt as long as it’s in moderation.
  5. A bad meal doesn’t mean you have to write-off the whole day. Just go straight back to healthy eating and it will be a minor blip, rather than a major blow-out.
    Natural Weight Loss Supplements Infographic
    Natural Weight Loss Supplements Infographic

    Infographic via: Natural Healthy Concepts