Written By: Tania Tarafdar | Published : July 19, 2017 1:10 PM IST
Nearly 100 gene variants are linked to obesity which means that your parents must have passed along some fat genes to you. But the good news is, you can take a few measures to still stay in shape in spite of having those genes. A few of these smart strategies may help hack your DNA.
1. Load up on protein: A study published in the American Journal of Clinical Nutrition found that people with a variant of FTO gene linked with obesity had fewer cravings and little appetite when they were on a low-calorie diet with 25 percent protein [1]. So include at least one protein component like peanut or fish with every meal.
2. Stay active all day: A study published in the American Heart Journal found that a lot of physical work can offset the impact of the variant of FTO gene linked to obesity [2]. You can burn an extra 100 calories in a day with brisk walking, running or cycling and override the genetic fault. Here are 12 shocking reasons why you might be gaining weight.
3. Go Mediterranean: A variant of the gene MC4R has been linked to obesity and diabetes. A Mediterranean diet can help negate the increased risk of obesity suggests a study published in the journal Nutrients [3]. This rich diet consists plenty of fish, poultry, vegetables, legumes, olive oil and nuts.
4. Wake up early: Your internal body clock influences your metabolism as well as your sleep habits. A study published in the American Journal of Clinical Nutrition overweight people with a variant of the PLIN1 gene lost weight when they woke up early and ate an early lunch [4].
5. Sip green tea: Green tea can boost the activity of several genes that increase metabolism like GLUT4, suggest a study published in International Journal of Molecular Sciences, The antioxidants in green tea have also been shown to control blood sugar levels [5]. So drink a glass of green tea every day and steep the tea for three minutes to enhance the flavour and antioxidant content. Also, follow these 6 expert tips to prevent obesity.
References:
[1] Huang T, Zheng Y, Hruby A, Williamson DA, Bray GA, Shen Y, Sacks FM, Qi L. Dietary Protein Modifies the Effect of the MC4R Genotype on 2-Year Changes in appetite and Food Craving: The POUNDS Lost Trial. J Nutr. 2017Mar;147(3):439-444. doi: 10.3945/jn.116.242958. Epub 2017 Feb 1. PubMed PMID: 28148682; PubMed Central PMCID: PMC5320402.
[2] Ahmad, T., Chasman, D. I., Mora, S., Par , G., Cook, N. R., Buring, J. E., Lee, I.-M. (2010). The Fat-Mass and Obesity-Associated (FTO) Gene and Physical Activity, American Heart Journal, 160(6), 1163 1169. https://doi.org/10.1016/j.ahj.2010.08.002
[3] Garc a-Fern ndez, E., Rico-Cabanas, L., Rosgaard, N., Estruch, R., & Bach-Faig, A. (2014). Mediterranean Diet and Cardiodiabesity: A Review. Nutrients, 6(9), 3474 3500. https://doi.org/10.3390/nu6093474
[4] Garaulet M, Vera B, Bonnet-Rubio G, G mez-Abell n P, Lee YC, Ordov s JM. Lunch eating predicts weight-loss effectiveness in carriers of the common allele at PERILIPIN1: the ONTIME (Obesity, Nutrigenetics, Timing, Mediterranean) study. Am J Clin Nutr. 2016 Oct;104(4):1160-1166. Epub 2016 Sep 14. PubMed PMID: 27629052.
[5] Hanhineva, K., T rr nen, R., Bondia-Pons, I., Pekkinen, J., Kolehmainen, M., Mykk nen, H., & Poutanen, K. (2010). The impact of Dietary Polyphenols on Carbohydrate Metabolism. International Journal of Molecular Sciences, 11(4), 1365 1402. https://doi.org/10.3390/ijms11041365
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