The dopamine diet: what it’s about
This award-winning British chef lost a staggering 70 kg by developing an eating plan based on ‘happy’ foods
OVER the past three years, Michelin-star chef Tom Kerridge has lost close to 70 kg. He knew he’d be able to stick to a diet only if it allowed him to eat really delicious food, so he built his own low-carb regime around ingredients that trigger the release of dopamine, the “pleasure hormone”. In this extract from his book The Dopamine Diet he explains his low-carb, stay-happy way to lose weight.
MY LOOMING 40th birthday was the turning point. I weighed 190 kg, and as my birthday approached I started to think I needed to change. But in an industry that’s all about delicious food, how could I begin to make a change? We’re bombarded with diet advice that’s overwhelming and often contradictory. Experts will tell you it’s about a “balanced” diet and lifestyle. I knew that for me this wouldn’t work. I wasn’t going to drop the daunting amount I needed to lose by having one scoop of ice cream instead of two. To reduce my size I’d have to remove some of the things that were making me – and keeping me – fat. I needed to think about my priorities, what was wrong in my diet, and what I needed to take away to get the results I wanted.
I knew my situation couldn’t be solved with a quick-fix, two-month fad diet. I had to find something I could stick to in the long term. So I looked into lowcarbohydrate eating plans and soon realised a high-protein, high-meat, full-flavoured diet definitely interested me – it meant I could eat the kind of food I love. GETTING STARTED I cut out potatoes, pasta, bread, cakes and all the white, starchy foods that bulk out so much of what we eat. So spaghetti bolognese became just bolognese. I still have curry – but no rice, poppadums or chapatis (although I do make flatbreads with low-carb coconut flour if I want something to mop up the sauce).
I eat enough to satisfy me and don’t miss the starchy sides. At first it can be a bit tricky to navigate your way through this but it’s all in the mind. It’s natural to associate bolognese with pasta, curry
with rice, and roast beef with roast potatoes. We’ve been eating like that for years, so it takes a little while to reprogramme yourself and change your expectations.
I looked for every opportunity to make things taste more intense – and that was enhanced because I’d removed the dulling effect of serving everything with pasta, potatoes, bread or rice.
Full English breakfasts, large omelettes with cheese and bacon, salads with spicy chorizo, salty anchovies, feta and olives became the staples of my weekday diet. THE ROLE OF DOPAMINE At the heart of my new way of eating are foods that stimulate the production of dopamine. I’m pretty certain it’s what’s kept me happy and motivated. Everybody else I’ve ever met moans that diets are a pain but I honestly enjoy mine.
Dopamine is a neurotransmitter that helps control the brain’s pleasure and reward sensors. Simply put, when you experience a pleasurable sensation – whether it’s from food, laughter or sex – dopamine is released in your brain. Our bodies create dopamine by breaking down the amino acid tyrosine, which can be obtained from lots of different and fortunately delicious foods.
My new way of eating, along with exercise and cutting out alcohol, has helped me lose a huge amount of weight without once feeling hungry or deprived. ‘HAPPINESS HORMONE’ HEROES The following foods are high in the amino acid tyrosine and are what I built my meals around to ensure consistent production of dopamine. Dairy products Full-fat cheese, cottage cheese, double-cream yoghurt and double cream. Eggs Preferably free-range or organic. Fish Oily fish such as sardines, mackerel, salmon, trout and tuna are high in beneficial omega-3 fatty acids. Fruit Apples, bananas, blueberries, grapes, oranges, pawpaws, strawberries and watermelons are my favourites. Apples, berries and grapes contain the antioxidant quercetin, which is believed to help the brain prevent dopamine loss. Nuts Almonds, hazelnuts, pecans and walnuts are my favourites. Vegetables Avocados, beetroot, broccoli, cabbage, cauliflower, artichokes and dark leafy greens such as spinach and kale. Good-quality meat Preferably grass-fed beef and lamb, free-range pork and freerange chicken. Spices and chillies Hot chilli-rich foods don’t actually increase dopamine levels but they do stimulate the release of endorphins in your brain, which leaves you with a natural high. Miscellaneous Chocolate, coffee, green tea, lavender, sesame seeds, vanilla and the dietary supplement spirulina also help promote the release of dopamine. STICK TO THE REAL DEAL Not all dopamine-promoting foods are equal. You do get a dopamine buzz from a cheap burger, fizzy drink or biscuits – that’s why we sometimes crave these things. Our brains don’t know the difference between a nutrient-rich, dopamine-enhancing chicken, apple and almond salad and a cheap burger that also increases your dopamine production.
We need to combat the addictive pull of junk food by finding foods that raise our dopamine levels and are also good for us. All diets require willpower and this one is no different. But once you start eating nutritious food you’ll find you prefer to get your dopamine boost from tastier, healthier sources. STORE CUPBOARD ESSENTIALS Not all these promote the release of dopamine but they’re great for adding flavour, depth and texture to dishes. Anchovies Salted anchovies in oil are one of the most versatile ingredients around. You can add them whole to salads, mash them into rubs for roast meats or blitz them up in dressings. Gravy granules Great for adding depth of flavour and richness to sauces in casseroles. Helps thicken them too. Gherkins Great for adding crunch to salads and a good snack too. Mustards English and Dijon mustards are essential for adding heat to marinades and dressings. Nuts and seeds Keep a supply of pecans, almonds, hazelnuts, walnuts and sesame and sunflower seeds to add crunch to salads and to finish off soups. Soy sauce Can be used as a condiment but also in dressings and marinades. Spices Make sure you have a decent range as they can transform the simplest foods into something special. The ones I use most are cayenne pepper, chilli powder, ground cumin, cumin seeds, ground coriander, coriander seeds, curry powder, yellow mustard seeds and smoked paprika. Stock cubes One of the best shortcuts around. Sugar replacements I use erythritol and sometimes inulin (brilliant for caramelising) as sugar replacements. Tabasco sauce When you want to add instant fire to a dish. Tinned fish Oily fish such as tuna or sardines are great when you want to rustle up a quick, nutritious lunch. Vinegars Red, white, cider and malt – they’re all great for sharpening up sauces or marinades. Turn over for recipes from Tom’s book.
> COFFEE, CHOCOLATE AND CHIA SEED PUDDING
This is a quick pudding – mix it up and put it in the fridge. The chia seeds make everything set to a soft, mousse-like texture, and the pairing of orange and chocolate is always a winner. SERVES 4 Carb count: 14 g a person PUDDING 500 g plain full-cream yoghurt 70 g chia seeds 15 ml (1 T) orange extract 30 ml (2 T) cocoa powder 20 ml freshly made espresso 15 ml (1 T) erythritol or other sugar
replacement TO SERVE about 10 ml (2 t) grated dark chocolate (80% cocoa solids) about 10 ml (2 t) roughly crushed
espresso beans about 10 ml (2 t) cacao nibs 1 Pudding Put the yoghurt in a bowl and whisk in the chia seeds, orange extract, cocoa powder, espresso and sweetener. 2 Spoon the mixture evenly into 4 serving glasses, cover with clingfilm and leave in the fridge for 12-24 hours. 3 To serve When you’re ready to serve, remove the puddings from the fridge and sprinkle the grated chocolate, crushed espresso beans and cacao nibs over. S
< PEPPERONI PIZZA OMELETTE
This has all the flavours of a great pizza but without the heavy carbs. Feel free to swop the pepperoni for slices of chorizo or any other cured sausage. SERVES 2-4 Carb count: 16-8 g a person 250 ml passata (tomato purée) 30 ml (2 T) tomato paste 3 garlic cloves, grated sea salt and freshly ground pepper 6 large free-range eggs 10 ml (2 t) dried oregano drizzle of olive oil 150 g sliced pepperoni or cured
sausage of your choice 2 balls of mozzarella cheese
(about 125 g each), drained 30 ml (2 T) fresh oregano leaves 30 g Parmesan cheese small handful of basil leaves 1 Preheat the oven to 200 °C. To make the tomato sauce, warm the passata, tomato paste and grated garlic in a saucepan over medium heat. Simmer for 8-10 minutes to reduce until the sauce has thickened. Remove from the heat, season with salt and pepper and leave to cool. 2 In a bowl whisk together the eggs and dried oregano and season with salt and pepper. 3 Pour a little olive oil into a 24-cm nonstick ovenproof frying pan and warm over a medium-high heat. Pour in the egg and stir until it’s almost fully cooked. Remove from the heat when there’s just a little runniness and wobble left in the middle. 4 Gently spread the tomato sauce all over the omelette. Cover with the pepperoni or cured sausage, then tear the mozzarella into pieces and scatter over. 5 Sprinkle the fresh oregano over, then put the pan in the oven for 8-10 minutes – until the cheese has melted and the “pizza” is set. 6 Remove from the oven and immediately grate the Parmesan cheese over. Scatter the basil over and serve at once directly from the pan.