Antidepressants to prevent depressive thoughts and a general feeling of melancholy are very popular. The number of people using so-called SSRIs, TCAs, MAO inhibitors, lithium, and other drugs is increasing significantly. The adverse effects of antidepressant use are considerable and usually do not contribute to losing fat mass.
Antidepressants
Some facts:
- 5.6% of all Dutch people use antidepressants [1].
- The number of people using antidepressants increases by 3% annually [1].
- Gaining weight due to antidepressant use is a well-known and “accepted” phenomenon.
For many who come into contact with SSRIs (selective serotonin reuptake inhibitors) or related drugs, it’s a nightmare: losing weight becomes more difficult or even impossible due to the use of medication. The reason behind this is simple: the medication can cause changes in metabolism and make you crave food. Moreover, it often happens that antidepressants lead to a renewed enjoyment of life and therefore also of eating [2] [3].
However, with this article, I want to show you that there are possibilities to lose fat mass while using antidepressants. Although we cannot eliminate the side effects of the medication, we can influence the so-called ‘cravings’ for food and thus control the number of calories you consume.
The functioning of serotonin
Serotonin is a neurotransmitter, a chemical substance responsible for communication between nerve cells, and it has a significant influence on your mood and overall well-being. Serotonin has the property of being able to give you a cheerful feeling, but it also contributes to relaxation and falling asleep [3][4].
The most common reason why SSRIs, the most prescribed form of antidepressants, are used is a deficiency in serotonin. Your brain simply does not produce enough to make you feel good and/or to relax [5].
Influence of diet on serotonin
You may be familiar with the term ‘comfort food’? This name comes from the idea that certain foods have a positive influence on your mood. Particularly, foods rich in carbohydrates have this effect: they make you happy and cheerful, quite ‘comfortable’. The reason why carbohydrate-rich foods cause this is because of the production of serotonin, which gives the so-called ‘feel good’ effect. As you now understand, this production of serotonin is important in combating depressive feelings.
If you consume a meal rich in sugars (carbohydrates), tryptophan is produced in the brain, which then leads to the production of serotonin. The condition is that the carbohydrates do not consist of fruit sugars and contain very little protein [6].
Losing Weight and Antidepressants: What Can You Do About It?
As mentioned earlier, particularly with SSRIs, you may experience a slower metabolism. However, the amount of food you consume is entirely within your own responsibility. Monitoring the energy balance is a very important aspect.
Restricting carbohydrates while using antidepressants is not desirable. That is to say, you need carbohydrates for the production of serotonin, and for the desired effect, you consume them without the presence of protein and fat in the same meal. This is contradictory to what I would normally recommend for fat loss and/or muscle building, as in practically every meal, there should ideally be a source of protein. A good strategy would be, for example, to start your day with a protein-rich meal and eat a carbohydrate-rich snack a few hours later, such as a piece of gingerbread or pretzels. Then, when you consume protein-rich food again a few hours later, you have room for some carbohydrates again as a pre-bedtime snack. The amount of carbohydrates per snack/meal should be about 25 to 35 grams. Make sure there is no more than 4 grams of protein and 3 grams of fat in the snack.
It’s important to keep in mind that the cravings you may experience are caused by your brain. The craving for food might prompt you to eat a considerable amount of food, but for the right effect on serotonin, you only need a small amount of carbohydrates. When using antidepressants, discipline plays an even greater role than usual in adhering to the right amount of food. Not a pleasant message and not easy, but unfortunately, it’s the reality.
It goes without saying that your mental health takes precedence. You’re not prescribed medication for nothing, so it’s always advisable to seek nutritional advice from your treating physician.
References
- Verweij G., Houben-van Herten M. (2013). “Depressiviteit en antidepressiva in Nederland”. Centraal Bureau van de Statistiek.
- Schwartz T. (2004). Obesity Reviews. 5(4):233-38.
- Bouchez C. (2015). ” Antidepressants and Weight Gain “.Depression Health Center. Retrieved: Aug 2015 http://www.webmd.com/depression/features/antidepressants-weight-gain
- Young SN. (2007). “How to increase serotonin in the human brain without drugs”. Rev. Psychiatr. Neurosci. 32 (6): 394–99.
- Walther DJ. et al (2003). “Synthesis of serotonin by a second tryptophan hydroxylase isoform”. Science. 299( 5603) :10-1126.
- Judith J. Wurtman Ph.D. (2010). ‘Reversing Antidepressant Weight Gain’. Psychology Today, the antidepressant diet. Retrieved: Sep 2015 https://www.psychologytoday.com/blog/the-antidepressant-diet/201007/reversing-antidepressant-weight-gain
