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Aim for low-GI carbohydrates such as rye bread or porridge. Carbohydrates are important components of the diet, so ensure you include some at every meal. Some versions of this diet ask you to completely restrict starchy carbohydrates, which I wouldn’t recommend.
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Try our high-protein recipe collection for breakfast, lunch and dinner recipes. Try eating more lean protein at breakfast such as eggs, smoked salmon, mackerel, or a high-protein yogurt with added nuts, seeds or fruit. This will prevent a sudden swing in hormones and help to regulate your appetite. It also reduces the chance of overeating in the evening. 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. So how can you boost your dopamine without resorting to high fat and sugar foods? 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. 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. Its activation occurs for a number of reasons, including the sudden availability of food. Dopamine directly affects the reward and pleasure centres in the brain, which in turn affects mood.
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What is dopamine and how does food affect it?ĭopamine is a neurotransmitter - a chemical that is responsible for transmitting signals between nerve cells in the brain.