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The Serotonin Power Diet: Eat Carbs--Nature's Own Appetite Suppressant--to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain
Putting more than 30 years of groundbreaking research to work, renowned scientist Judith Wurtman, PhD, and her colleague, Nina T. Frusztajer, MD, present a clinically proven 12-week program that uses the power of carbohydrates to help you - Activate the appetite-suppressant function of serotonin to stop weight gain - Regain control over emotional overeating and cravings - Lose up to 2 pounds of real weight-not water-per week- Maintain a healthy lifestyle The Serotonin Power Diet is the only weight loss plan that will help you lose weight while being treated with the antidepressants and related medications that provoke overeating. Easy and economical, with more than 75 delicious recipes, The Serotonin Power Diet is the natural solution to weight loss and maintenance for everyone who has ever thought their cravings could never be satisfied.
- GenresHealthNonfictionFood
306 pages, Kindle Edition
First published December 12, 2006
218 people are currently reading
285 people want to read
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Displaying 1 - 23 of 23 reviews
August 14, 2025
This is the only diet-related book I will ever pop onto my GR shelves for the simple reason that it worked for me when others failed. If you are like me and most of my women friends who cannot bear high-fat diets, love carbs, struggle with mood stability, etc. then this book may suit you as well. I wish you good health and happy eating!
August 28, 2010
I think I can safely end with the old adage that bread is the staff of life. I've always mocked those who have subscribed to Atkin-esque diets. Okay, that's not totally true. When I was in high school I nearly started on one. I'd gotten fat. Ballooned to 118 lbs. Someone gave me copy of the exact diet to follow. My mom, although not agreeing I'd turned into a Stay-Puff Marshmallow, supported me starting the diet. I think she saw the merits of eating something healthier than an Oreo shake and french fries. She took me to the grocery store where we gathered the food. We were almost finished and I thought I could do it. I really did. But when I held that lamb chop, I knew I'd never make it.
I can't eat veal (baby cow) and I can't eat Fred. Fred was the sheep we bought one year to fatten up and then slaughter for food. Fred ended up dying of old age and being buried on the family farm with the rest of our beloved family pets.
Since then I've become a master of bread. Come over on any given Sunday afternoon and I'll prove it.
The theory behind The Serotonin Power Diet is pretty simple. Serotonin is the chemical that elevates mood. Serotonin is made when the amino acid, tryptophan, enters the brain. Tryptophan enters the brain after a person eats carbs without eating protein concurrently which results in an elevated mood and appetite is suppressed. This is a very, very simple explanation but that's the gist.
The book continues to differentiate between hunger and appetite, an important distinction. The authors discuss eating triggers and how to combat them and how chemicals might impact the process. The diet itself contains three stages. But the essential element is that we can combat our appetite by eating or drinking a small serving of carbohydrates before a meal.
By the way, Diet Coke is not considered a carb. Apparently, our taste buds can be tricked but our brains know the difference and will not trigger the Serotonin process. So wrong on so many levels.
The book is contains a plethora of information that is both old and nuggets of new stuff that is not surprising or ground breaking but makes a lot of sense. It certainly justifies my binging on the bread when I eat out at an Italian restaurant. Okay, I made that up. Sort of. Moderation.
Highly recommend this book. Well written, intelligent, and it tells me almost what I want to hear. Carbs are good and elevate mood. Amazing recipe ideas comprises nearly half of the book. I can't wait to try them.
But I'm still drinking my Diet Coke.
I can't eat veal (baby cow) and I can't eat Fred. Fred was the sheep we bought one year to fatten up and then slaughter for food. Fred ended up dying of old age and being buried on the family farm with the rest of our beloved family pets.
Since then I've become a master of bread. Come over on any given Sunday afternoon and I'll prove it.
The theory behind The Serotonin Power Diet is pretty simple. Serotonin is the chemical that elevates mood. Serotonin is made when the amino acid, tryptophan, enters the brain. Tryptophan enters the brain after a person eats carbs without eating protein concurrently which results in an elevated mood and appetite is suppressed. This is a very, very simple explanation but that's the gist.
The book continues to differentiate between hunger and appetite, an important distinction. The authors discuss eating triggers and how to combat them and how chemicals might impact the process. The diet itself contains three stages. But the essential element is that we can combat our appetite by eating or drinking a small serving of carbohydrates before a meal.
By the way, Diet Coke is not considered a carb. Apparently, our taste buds can be tricked but our brains know the difference and will not trigger the Serotonin process. So wrong on so many levels.
The book is contains a plethora of information that is both old and nuggets of new stuff that is not surprising or ground breaking but makes a lot of sense. It certainly justifies my binging on the bread when I eat out at an Italian restaurant. Okay, I made that up. Sort of. Moderation.
Highly recommend this book. Well written, intelligent, and it tells me almost what I want to hear. Carbs are good and elevate mood. Amazing recipe ideas comprises nearly half of the book. I can't wait to try them.
But I'm still drinking my Diet Coke.
May 5, 2014
Most of the book is fluff with the actual meat of the program taking up less than a chapter. But, oh -- it WORKS! After being on antidepressants for a year as part of my concussion treatment I was beginning to feel I'd never stop gaining weight. The Serotonin Power Diet really delivered. It is incredibly easy to follow and I feel satisfied. Best of all, the weight has not only halted but is beginning to melt off. I highly recommend it to anyone who has the unfortunate experience of being on medications that cause weight gain.
September 3, 2013
I had such a hard time with rating this book. I don't normally read diet books, because I think they are all some form of bogus, but I gave in to a couple recently after gaining 30 pounds on Celexa. This book is specifically directed towards people who have gained weight from anti-depressants, and have also found that the anti-depressants have totally messed up their metabolism/hunger senses/appetite/whatever.
I know that my body and appetite have changed since taking antidepressant medication, but I found much of this information in this book hard to swallow, as someone who actively studies and researches nutrition. I tried to tell myself, "Nope, this is for your BRAIN! This is about tricking your BRAIN in to thinking you are full!" I had to repeat this to myself over and over when I even considered parts of the diet. Full disclosure, the only part I actually DID was the serotonin snacks. I honestly felt silly at the grocery store, looking in the snack aisle for a food with over 30 carbs and less than 2 grams of protein and 2 grams of fat. I found animal crackers. Yes, animal crackers, for this "diet." I felt like my mom must have felt in the 80s, when she would come home with her latest fad diet, usually involving grapefruits or rice cakes.
That said, the authors of this book have actually done some scientific research on this, and it has proven to work and satiate cravings. I did find that once I started with the serotonin snacks, I felt like my hunger had come down to a pre-celexa manageable level.. but I also ended up making myself really sick and puking a lot right at the start of trying the snacks, and we all know that THAT can kill your appetite, at least for a while. I do, however, understand the science behind these high-carb, low-fat/protein snacks, or at least how it worked out in their studies.
I'm vegetarian, and there weren't tons of vegetarian options for the protein options, which I found frustrating. However, they do suggest lots of vegetables, which I can support.
I am split because I'm sure if I followed this diet, I'd lose weight. I mean, if I limited myself to 1400 calories a day like some people suggest this diet does, I'd definitely lose weight. Maybe my cravings would even go down--the serotonin snacks do seem to help. But it's hard for me to fully recommend a diet that suggests "low-fat waffles topped with cool whip" as a dinner option. Even if this is good for my brain, and makes me eat less, what's it really doing to my triglycerides?! I don't know. Maybe I'll come back to this diet if I gain another 30 pounds, but the thought of telling people, "I need to eat my animal crackers, I'm on a diet.." ??
I know that my body and appetite have changed since taking antidepressant medication, but I found much of this information in this book hard to swallow, as someone who actively studies and researches nutrition. I tried to tell myself, "Nope, this is for your BRAIN! This is about tricking your BRAIN in to thinking you are full!" I had to repeat this to myself over and over when I even considered parts of the diet. Full disclosure, the only part I actually DID was the serotonin snacks. I honestly felt silly at the grocery store, looking in the snack aisle for a food with over 30 carbs and less than 2 grams of protein and 2 grams of fat. I found animal crackers. Yes, animal crackers, for this "diet." I felt like my mom must have felt in the 80s, when she would come home with her latest fad diet, usually involving grapefruits or rice cakes.
That said, the authors of this book have actually done some scientific research on this, and it has proven to work and satiate cravings. I did find that once I started with the serotonin snacks, I felt like my hunger had come down to a pre-celexa manageable level.. but I also ended up making myself really sick and puking a lot right at the start of trying the snacks, and we all know that THAT can kill your appetite, at least for a while. I do, however, understand the science behind these high-carb, low-fat/protein snacks, or at least how it worked out in their studies.
I'm vegetarian, and there weren't tons of vegetarian options for the protein options, which I found frustrating. However, they do suggest lots of vegetables, which I can support.
I am split because I'm sure if I followed this diet, I'd lose weight. I mean, if I limited myself to 1400 calories a day like some people suggest this diet does, I'd definitely lose weight. Maybe my cravings would even go down--the serotonin snacks do seem to help. But it's hard for me to fully recommend a diet that suggests "low-fat waffles topped with cool whip" as a dinner option. Even if this is good for my brain, and makes me eat less, what's it really doing to my triglycerides?! I don't know. Maybe I'll come back to this diet if I gain another 30 pounds, but the thought of telling people, "I need to eat my animal crackers, I'm on a diet.." ??
April 15, 2008
We've all done it- eating a whole bag of potato chips or more cookies than we'd like to admit when trying to deal with stress, anxiety, fatigue, or sadness. The thing is that it works. After eating that comfort food, we feel like we can face the world once again. So food becomes a refuge and the scale reflects it.
Then, along comes the Atkins diet. No carbs. Truthfully, how long did it take you to cheat during your first bout of PMS? Even when you were being "good", how bad were the carb cravings?
The Serotonin Power Diet makes carbs permissible once again, in moderation and at the right times. One small carbohydrate filled snack, eaten about an hour before a meal can actually reduce your appetite allowing you to eat appropriate portions of healthy foods without cravings or feeling like you are actually on a diet.
Unlike many diets, I can see The Serotonin Power Diet actually fitting into my everyday lifestyle. Craving carbs during PMS or when I'm tired often derails my nutritional efforts. Having a small snack seems to alleviate that feeling that I've failed in my efforts and relieves my cravings.
Then, along comes the Atkins diet. No carbs. Truthfully, how long did it take you to cheat during your first bout of PMS? Even when you were being "good", how bad were the carb cravings?
The Serotonin Power Diet makes carbs permissible once again, in moderation and at the right times. One small carbohydrate filled snack, eaten about an hour before a meal can actually reduce your appetite allowing you to eat appropriate portions of healthy foods without cravings or feeling like you are actually on a diet.
Unlike many diets, I can see The Serotonin Power Diet actually fitting into my everyday lifestyle. Craving carbs during PMS or when I'm tired often derails my nutritional efforts. Having a small snack seems to alleviate that feeling that I've failed in my efforts and relieves my cravings.
September 30, 2022
This book presents a concept too often neglected when folks approach the topic of “healthy diet,” but organization and clarity are sorely lacking! I’d recommend it in so far as it helps explain the importance of carbohydrates to support mood and satiety, but there are also some things in this book that simply aren’t true.
I applaud the concept, but huge thumbs down on execution.
I applaud the concept, but huge thumbs down on execution.
February 18, 2021
Low rating because I was reading for serotonin insight rather than weight loss. Also low rating because, for most people, this entire book could have been reduced to 3 paragraphs:
Serotonin smooths mood instability and depresses appetite. For people who struggle with these issues, it’s possible to implement serotonin boosts through controlled and consistent carbohydrate intake.
The strategy: eat an isolated snack that is 30-40 grams of pure bland carbohydrate (think something like saltines). This carb snack can used be up to three times a day (isolated between meals) during periods of instability, but ideally can be slowly ramped down to once a day between lunch and dinner.
Why? Carbs lead to tryptophan. Tryptophan can cross the blood/brain barrier and is a key precursor to serotonin formation in the brain. Don’t mix protein with carbs in your snack; protein hampers the whole process by flooding the blood/brain gate with other amino acids (limiting tryptophan’s crossing).
—-
For people interested in weight loss alone, there is technically some more detail and calorie counting guidance about the carb/protein/fat balance of each meal over the course of 12 weeks.
The overarching premise is: In the beginning, skew the bulk of your daily carb intake toward dinner. Then, work your way toward redistributing each meal to have balanced amount of carb/protein/low fat.
But also, no new news: You lose weight on this diet purely because you eat at a calorie deficit. The added carbs don’t make you lose weight, but having enough boosted serotonin will help your cravings and grumpiness from spiraling out of control. Also, you should exercise, too.
—-
On a final note, I’m interested to see how this book holds up to the test of time. I’ve read research that suggests most serotonin is formed in the gut (~ 90% ish). So, a part of me wonders whether this could be a less ideal/efficient serotonin optimization solution for many people? Who knows. I didn’t learn enough in this book about serotonin pathways to say.
Overall, I won’t be limiting my healthy fat intake (as the book suggests) or following any of the meal plans, but I will probably experiment with this snack idea when I notice mood/craving problems.
Serotonin smooths mood instability and depresses appetite. For people who struggle with these issues, it’s possible to implement serotonin boosts through controlled and consistent carbohydrate intake.
The strategy: eat an isolated snack that is 30-40 grams of pure bland carbohydrate (think something like saltines). This carb snack can used be up to three times a day (isolated between meals) during periods of instability, but ideally can be slowly ramped down to once a day between lunch and dinner.
Why? Carbs lead to tryptophan. Tryptophan can cross the blood/brain barrier and is a key precursor to serotonin formation in the brain. Don’t mix protein with carbs in your snack; protein hampers the whole process by flooding the blood/brain gate with other amino acids (limiting tryptophan’s crossing).
—-
For people interested in weight loss alone, there is technically some more detail and calorie counting guidance about the carb/protein/fat balance of each meal over the course of 12 weeks.
The overarching premise is: In the beginning, skew the bulk of your daily carb intake toward dinner. Then, work your way toward redistributing each meal to have balanced amount of carb/protein/low fat.
But also, no new news: You lose weight on this diet purely because you eat at a calorie deficit. The added carbs don’t make you lose weight, but having enough boosted serotonin will help your cravings and grumpiness from spiraling out of control. Also, you should exercise, too.
—-
On a final note, I’m interested to see how this book holds up to the test of time. I’ve read research that suggests most serotonin is formed in the gut (~ 90% ish). So, a part of me wonders whether this could be a less ideal/efficient serotonin optimization solution for many people? Who knows. I didn’t learn enough in this book about serotonin pathways to say.
Overall, I won’t be limiting my healthy fat intake (as the book suggests) or following any of the meal plans, but I will probably experiment with this snack idea when I notice mood/craving problems.
December 10, 2020
Eating carbs by themselves an hour before diner allows tryptophan to cross the blood brain barrier without any competition from other consumed amino acids. Tryptophan is a precursor to the production of serotonin.
This is all you need to know, the rest of this book is full of stories, common problems people have with weight loss, a 12 week plan, and recipes, which may be what some are looking for, but not me. I also don’t agree with the food options in this book, not to mention the whole idea of a diet rather than healthy lifestyle eating I believe is flawed. Low rating just because the book dragged on and on, the important stuff could have been made much shorter.
This is all you need to know, the rest of this book is full of stories, common problems people have with weight loss, a 12 week plan, and recipes, which may be what some are looking for, but not me. I also don’t agree with the food options in this book, not to mention the whole idea of a diet rather than healthy lifestyle eating I believe is flawed. Low rating just because the book dragged on and on, the important stuff could have been made much shorter.
December 22, 2013
carb pushing junk
June 20, 2019
This book was very helpful for me to lose some weight and balance my mood. I noticed that it helped me to cut out some calories without being hungry.
Read
January 16, 2010The Serotonin Power Diet by Judith J. Wurtman, PhD. and Nina T. Frusztajer, MD. is a very insightful and useful book. It explains what serototnin is and why it can help you with your food cravings.
Serotonin is the switch that turns off your appetite. Serotonin is also the control that restores your good mood after minor and major stresses erode it. When produced consistently and regularly, serotonin prevents the tendency to eat impulsively when stresses occur. So now you ask, serotonin sounds like a very useful thing but how do you produce it regularly? The answer is by eating ….carbohydrates! Hey, Dr. Atkins would dispute that carbohydrates are bad and now you are telling me that they are good?
That’s correct. Think about a time when you gave up eating carbohydrates like candy, French fries, ice cream to name a few. What did you reach for when you encountered a really stressful situation…all of the above foods…but did you eat just one piece or one scoop…no you pigged out and then felt bad afterwards. Well your body requires carbohydrates and when it does not get any on regular bases that is the first thing your body craves when there is not enough of it in your system. The goal is to learn how to eat it in moderate as well as to learn the signs between appetite versus hunger.
I like that this book was put into easy to read and understand words. It also talked about other people, just like me, so that I didn’t feel like I was alone in the battle. One thing to remember with The Serotonin Power Diet is that exercise is also an important role in staying healthy and losing weight. This book outlines a step by step guide to follow for each week. Chapter fourteen is dedicated to a bunch of recipes that you can cook and stay within the limits of The Serotonin Power Diet. If you are ready to become healthy then check out The Serotonin Power Diet.
Serotonin is the switch that turns off your appetite. Serotonin is also the control that restores your good mood after minor and major stresses erode it. When produced consistently and regularly, serotonin prevents the tendency to eat impulsively when stresses occur. So now you ask, serotonin sounds like a very useful thing but how do you produce it regularly? The answer is by eating ….carbohydrates! Hey, Dr. Atkins would dispute that carbohydrates are bad and now you are telling me that they are good?
That’s correct. Think about a time when you gave up eating carbohydrates like candy, French fries, ice cream to name a few. What did you reach for when you encountered a really stressful situation…all of the above foods…but did you eat just one piece or one scoop…no you pigged out and then felt bad afterwards. Well your body requires carbohydrates and when it does not get any on regular bases that is the first thing your body craves when there is not enough of it in your system. The goal is to learn how to eat it in moderate as well as to learn the signs between appetite versus hunger.
I like that this book was put into easy to read and understand words. It also talked about other people, just like me, so that I didn’t feel like I was alone in the battle. One thing to remember with The Serotonin Power Diet is that exercise is also an important role in staying healthy and losing weight. This book outlines a step by step guide to follow for each week. Chapter fourteen is dedicated to a bunch of recipes that you can cook and stay within the limits of The Serotonin Power Diet. If you are ready to become healthy then check out The Serotonin Power Diet.
November 15, 2018
I do not know if the diet recommended in the book works or not because I have not tried it yet. I buy the science behind it although the book is written in a language I have questioned a lot. I have been on low carb diets before and most of the comments that the authors make about the low carb diets actually do not make any sense and are presented as empty statements with no back up.
The book recommends definitely unhealthy eating in order to lose weight. All the low fat (highly processed!!) snacks and foods are turning me away from trying it but I must admit after putting 30 kg on in the last 2 years I am probably going to try it- just hoping to think wise and do my own list of stuff that might be rich in carbs and low in fat naturally.
The book recommends definitely unhealthy eating in order to lose weight. All the low fat (highly processed!!) snacks and foods are turning me away from trying it but I must admit after putting 30 kg on in the last 2 years I am probably going to try it- just hoping to think wise and do my own list of stuff that might be rich in carbs and low in fat naturally.
May 1, 2019
What a ridiculous book. The authors obviously haven’t looked at any scientific research published, and I assume any studies they used were done by corporations.
They seem to insult low ca b diets without having any evidence to back up their stance
Additionally, her husband Richard Wurtman’s studies show the polar opposite of what she says he found.
Wha body builders and weight lifters hav know forever...if you eat fats, do not eat them with carbs. If you eat carbs stay low fat..your body HAS TO STORE ONE OF THEM.
Idiots.
They seem to insult low ca b diets without having any evidence to back up their stance
Additionally, her husband Richard Wurtman’s studies show the polar opposite of what she says he found.
Wha body builders and weight lifters hav know forever...if you eat fats, do not eat them with carbs. If you eat carbs stay low fat..your body HAS TO STORE ONE OF THEM.
Idiots.
May 9, 2014
Disclaimer: I have never actually read a diet book the whole way through, and I didn't this time either (ain't nobody got time for that). However, I found the authors' scientific background solid, the research presented fairly compelling (not that I can read a scientific article on proteins and neurotransmitters), and the how-to information understandable. What they said made sense to me, didn't seem like total BS, and addressed an issue I haven't seen covered by other works.
March 12, 2021
To one who may not know about the background of nutrition and exercise, the book is a good starter to glimpse into how complex the topic of kinesiology really is. There is general information on how foods and weight management have an effect on the chemicals in your brain, specifically serotonin. The book did a nice job at framing out the Serotonin Power Diet, but didn’t need as many pages as it did to convey the importance of not overeating. Halfway through, it seemed like I was skimming a lot of the book because the substance was lacking. It transformed into a cookbook at the ending pages. Overall, good in the beginning, weak at the mid to end parts. Being in the military, I’m going to give the phases of the diet a shot. I’ll come back with an update on how the diet worked for me if I remember to come back and update.
2.7/5
2.7/5
January 24, 2024
This book is way too long for what it is, but there are some key things to take away. I'm not really interested in the "losing weight" aspect of this book as much as the effects that carbs have on the body and why it's necessary for your production of serotonin. While I'm not looking to follow the meal plans as described, keeping in mind the impact of nutrition on mental health. Feeding the mind.
February 18, 2024
Was very disappointed in this book. I read it years ago hoping to avoid going on anti-depressant meds. The advice they give is hardly helpful at all. In reality, the less carbs we eat the better, healthy fats and protein (specifically animal products - best if pasture raised) are excellent for us. Sunshine, exercise, routine, time with friends and family, a good diet (animal-product based, with fruits and veggies added obvs) is the key to managing depression and anxiety. Do THAT instead of wasting your time on this book. Regarding healthy diets I recommend these two books:
Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats
Eat, Fast, Feast: Heal Your Body While Feeding Your Soul—A Christian Guide to Intermittent Fasting
Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats
Eat, Fast, Feast: Heal Your Body While Feeding Your Soul—A Christian Guide to Intermittent Fasting
February 17, 2014
You know... It's a diet book. I admit to jot reading the whole thing, bit that's because I don't really need the inspiring stories. And the workout tips. That's because I've lived awhile and read se real diet books. But not a poorly written book. I hope the plan (which seems reasonable) works. So far, it seems doable.
November 24, 2015
Always looking for that easy way out. Have my cake and eat it whenever I damn well want to. I don't think this is it, but it was interesting to read. I allowed myself to snack on Captain Crunch cereal for a while anyway, that was kind of fun.
Want to read
November 29, 2008This better work...
Read
February 11, 2009Sounded like it was going to be good for me, but I didn't like it in practice. Might be great for others.
Want to read
January 22, 2010Here is one I have NOT read NOR heard about! Serotonin is a + Saturated Fat is a -
February 1, 2015
very useful information, actually explains how carbs and fats are used/stored/not stored
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