Better Control Eating Behavior

Limit Intake of Sugar & Processed Carbs

As we discussed previously, people who carry the ‘A’ allele for rs1800497 tend to crave carb- and sugar-rich foods. Refined sugar, in particular, is highly addictive — and may even trigger some of the same neural pathways as addictive drugs [R]. Additionally, some studies have reported that animals fed high-sugar diets show reduced D2 receptor activity [R, R].

It is important to note that refined carbohydrate sources — such as white flour — have a high glycemic index, which means they quickly turn into sugar in your body, and can cause a potentially dangerous “spike” in blood sugar levels [R].

Excess sugar consumption can be one of your worst enemies when it comes to weight control, and is one of the single-most common factors that can lead to obesity [R, R].

Avoid High-Fat Diets

Animals fed high-fat diets have reduced D2 receptor activity [R, R].

People with rs1800497-A crave fried and fast foods, which are very often loaded with fat. Additionally, these unhealthy foods may also further impair the brain’s reward system, leading to a vicious cycle of habitual fast-food consumption [R, R, R, R].

A combination of fat and sugar — typical for fast foods and snacks — is particularly dangerous, as added sugar actually reduces the satiating effects of consuming fat [R].

With that said, this doesn’t mean you go to the other extreme and avoid consuming fats altogether! Unlike refined sugar, fats are essential and healthy — as long as they are consumed in moderation. Although heavily marketed, so-called “low-fat” products often compensate for reduced fat with high levels of added sugar and starches, and therefore are not necessarily a “healthier” alternative [R].

When in doubt, always check the nutritional labels of the food you’re eating — you may be surprised at just how unhealthy some “low-fat” products can be!

To potentially counteract your negative DRD2 variants and reduce food cravings, avoid highly-processed and “fast” foods, which are often very high in sugar and fat.

Increase Protein Intake

Rats fed a low-protein diet had lower D2 receptor density in their brains [R]. Dietary protein has a more potent satiating effect than carbs and fat, and may therefore help keep the reward system balanced and “well-tuned” [R]. 

Additional studies also suggest that getting more calories from protein may support weight loss, metabolism, and promote appropriate feelings of “fullness” after eating [R, R, R].

Therefore, it may be a good idea to consume a variety of protein-rich foods, such as [R]:

• Eggs
• Meat & fish
• Legumes
• Cheese (if not sensitive)
• Nuts & seeds

Protein-rich foods also supply tyrosine, the main amino acid our body and brain uses to create the neurotransmitter dopamine. However, it is still unclear whether dietary protein intake has a noticeable or significant impact on the levels of dopamine the brain is capable of producing [R].

Increase your intake of dietary protein to balance the reward system, reduce appetite, and improve weight control.

Intermittent Fasting

According to some sources, different types of caloric restriction (e.g., intermittent fasting & continuous restriction) may be equally effective for weight loss in the general population [R].

However, people with the ‘A’ allele for rs1800497 may prefer intermittent fasting (also sometimes known as “time-restricted eating“). Human trials suggest that intermittent fasting may help control appetite, and may even enhance the body’s ability to burn fat [R].

Intermittent fasting may even affect the brain’s dopamine system directly. For example, one study of obese rats reported that fasting actually led to increased numbers of D2 receptors in the brain [R].

Exercise Regularly

Mice lacking D2 receptors show significantly lower levels of physical activity, despite various exercise opportunities. Some authors suggest that lack of exercise is likely an important mechanism by which DRD2 variants influence weight gain [R, R].

Two clinical trials have confirmed the above findings by determining that women with the ‘A’ allele were much less physically active [R].

Additionally, regular exercise helps:

• Balance dopamine levels [R, R, R]
• Reduce food cravings [R]
• Enhance fat-burning and weight loss [R, R]

Engage in Art

Finally, back to the hypothesis about modern people becoming “mindless pleasure junkies.” The authors of the study exploring this phenomenon suggest that artistic and creative activities may potentially be a “cure” for some of our problematic pleasure-seeking behaviors. For example, some research has reported that engagement in different types of art may help stimulate brain development, as well as foster better/healthier decision making and support long-term mental and physical well-being [R].

Other papers have confirmed the crucial role of art in brain development, emotional regulation and psychological well-being [R, R]. Therefore, it could be a great idea to pick up an artistic hobby, if you don’t already have one!