How do genes affect our fat loss ability?
What is the effect of genetics on fat loss ability? To live a healthier life, we need to know the effect of genetics on fat loss ability. A new University of Cambridge study may answer the question asked by frequent dieters: Why can some people eat anything they want and never put on any weight? The simple answer is that their genetic effect on fat loss is that they can eat whatever they want but successfully lose weight.
What did the study find?
Participants studied for their thinness had a body mass index (BMI) of less than 18, good health, and no medical conditions or eating disorders. The researchers gathered saliva samples for DNA analysis, and the participants received questions about their general health and lifestyle.
“I haven’t seen many studies looking at this population,” said Dr. Mir Ali, general and bariatric surgeon at MemorialCare Orange Coast Medical Center in California.
Despite genetics’ role in obesity and slimness, doctors stress the importance of other factors we can control.
“Genetics plays an important role in determining somebody’s weight, but we don’t want people to think that’s the only thing that determines somebody’s weight,” said Ali. “We can do things to help our weight regardless of genetic composition.”
A team from Imperial College London discovered mutations in a gene related to obesity in January 2018. They studied obese children in Pakistan and identified mutations in a gene called adenylate cyclase 3 (ADCY3), which leads to abnormalities in appetite control, type 2 diabetes, and impaired sense of smell when functioning incorrectly.
Research teams in the Netherlands and Denmark have found similar results from their genetic studies. These findings could potentially lead to medicines specifically targeting obesity genes, offering new ways to treat the global epidemic in the future.
But there are different opinions on the matter
However, not all scientists agree. Research from King’s College London suggests that genetics do not significantly affect the body’s ability to gain or lose weight. Indeed, our genes have changed very little in a generation, yet our rates of obesity have. Instead, they believe the environment in the gut plays a more significant role.
The King’s College team examined stool samples from 393 pairs of twins and found several chemicals associated with increased visceral fat (the most unhealthy kind, typically located around the waist). The team examined how much these chemicals varied according to people’s genes. They concluded that genetics plays a minor role but only partially influences our waistlines. Instead, the bacteria living in people’s guts may play a much more significant role in weight gain and fat distribution.
“There are factors inside and outside of an individual that contributes to weight struggles,” says Stanford. He was not involved in this research.
“Factors that might increase an individual’s food intake might include delayed satiety [taking a long time to feel full], eating disorders, or large portions. Factors that might decrease someone’s ability to lose weight include differences in gut bacteria, differences in a person’s ability to burn calories, and how much exercise someone does. Things that might increase an individual’s intake and decrease how much they can burn might include genetic factors, age-related changes like menopause, medications which cause weight gain, or stress (to name only a few).”
Sugar cravings have a genetic link
We all know when we have a food craving. Whether it’s that slice of pizza or a donut, sometimes it feels like you have to have a particular food. Some people think they have a robust sweet tooth, while others may crave high-fat foods like French fries.
Cravings are tough to overcome and ignore. If you cannot overlook cravings, society tells us we lack willpower if we give in to our lesser food desires.
DNA tells us that willpower may have little to do with food cravings. A person’s genetic code significantly affects what foods they crave and how much they eat.
People who have a variation in a gene known as SLC2a2 crave more sugar. A genetic variation in SLC2a2 interrupts the signal that tells your brain when you’ve eaten enough sugar. It could explain why some people are happy with a tiny cookie. In contrast, others could keep eating more cookies without getting that signal to stop.
Eating sugar may also be directly linked to feeling complete for people with this genetic variant. They may find that they have to eat something sweet to feel satiated. They may eat dessert at the end of every meal and tend to eat more significant amounts of sugary foods in general, even if they don’t eat more food overall.
Eating large amounts of sugar and processed carbohydrates isn’t healthy, and it can lead to weight gain, as the extra carbs store fat. It may also increase your risk of getting type 2 diabetes.
People with this genetic trait don’t need extreme no-sugar diets to get healthier and slim down. Research has found that satisfying your craving for sweets by eating whole fruit (not juice) is an effective way to help you feel full without eating unhealthy, processed sweets. So, to help with your healthy eating goals, trading sweets for fruit can be particularly beneficial.
Taste is also affected by DNA
In addition to cravings, DNA may affect how foods taste to us. People with a TAS2R38 genetic variant may be susceptible to bitter flavors. Because some vegetables are upset, this can lead to an aversion to healthy foods. If you have this genetic trait, you may have always thought you were a picky eater or didn’t like vegetables.
People with this variant may benefit from finding creative ways to implement vegetables into their diet while minimizing the bitter taste. It may include making healthy smoothies or cooking bitter vegetables with sweeter ones to tone down their flavor and make them more palatable. Adding different herbs is also an excellent way to add flavor without calories or sodium, making vegetables more interesting.
Hunger cues, fullness, and DNA
Certain genetic traits play a crucial role in your appetite levels and satiety. Some people have a variant of the FTO gene, which regulates hunger and fullness cues from the brain. People who have this trait may feel hungrier in general and may eat more than those who don’t have it.
Several FTO variants change how the brain responds to food and may cause higher levels of hunger hormones like ghrelin. But, you have to know which FTO variants you have — because some types benefit more from low-fat diets and others from high-protein plans.
Perhaps you’ve already heard about the MC4R gene, which has a powerful effect on metabolism and a person’s tendency toward being overweight. Variants in this gene are the leading cause of genetic-related obesity. A variant of MC4R causes both higher appetite and a decreased ability to feel complete. This variant makes it more challenging to stop eating during a meal, resulting in frequent snacking and a preference for high-fat foods.
The TAS2R38 gene that causes bitter food aversions can also impact hunger hormones in certain variations. Specifically, TAS2R38 disrupts the brain’s response to leptin. The hormone leptin tells the brain to stop eating when it’s complete. But sometimes, the brain cannot correctly receive the signals from leptin, so it doesn’t ask you to stop eating. This gene variation is known as leptin resistance, a well-known factor in many people who struggle with obesity and overeating.
Gut feeling
The King’s College research suggests tackling obesity from an alternative angle might be essential – focusing on boosting our good gut bacteria.
“We know that our gut is home to approximately 100 trillion gut bacteria,” says Shona Wilkinson, head nutritionist at Nature’s Best. “We have always associated gut bacteria with digestive problems such as constipation, IBS, diarrhea, etc. Now, we are beginning to realize the huge part our gut health plays in the health of our whole body.”
“One study on mice found that removing certain gut bacteria caused the mice to gain weight and develop insulin resistance [leading to type 2 diabetes],” she continues. “Although scientists are still unsure how gut bacteria affect our weight, it is thought that different species of gut bacteria seem to have different effects on appetite and metabolism. In the study above, the mice with too much ‘bad’ bacteria ate more and damaged metabolism.”
Wilkinson says that by decreasing the number of ‘bad’ bacteria in our guts, individuals can potentially improve the absorption of fatty acids and carbohydrates into our stomachs. It means someone with excess lousy gut bacteria can eat the same amount of food as someone with a healthy gut but gain more weight!
“Healthy gut bacteria levels are crucial for maintaining a normal weight. Things that detrimentally affect our gut bacteria include using antibiotics, diets high in refined carbs and sugar, diets low in fiber, and stress – amongst other things,” Wilkinson says. “The best way to improve your gut bacteria health is to remove sugars and refined carbs from your diet, eat plenty of fiber, consider taking a probiotic supplement and manage your stress levels.”
No excuses
But again, other experts have their doubts about the gut bacteria and weight connection – and most don’t believe it’s the whole answer. It’s important to know that, like genetic studies, this type of research is still in its infancy. Far more evidence is needed before we fully understand how the environment in our guts might impact obesity.
While calories in/out may not be the whole solution to the weight loss puzzle, tried and tested advice still applies. As dull as it might sound, if you’re looking to lose weight, your best bet is to be balanced. Balance includes following a healthy diet, watching your portion sizes, reducing alcohol, and increasing your physical activity levels. Making these small lifestyle changes will also reduce your risk of conditions such as heart disease, type 2 diabetes, and some forms of cancer.
And if you’d like some extra support on your weight loss journey, it’s well worth talking with your GP. They will be able to work out if any health issues are preventing you from losing pounds and discuss a plan that will work for you. Because even if genetics and other factors influence your weight, it doesn’t dictate what you can do about it.
Dr. Ali’s view on staying in shape despite genetics
At the top of the list, of course, is exercise. However, our technology-centric society, with all its modern conveniences, is presenting challenges to people getting up and moving around, said Ali. He recommends at least 30 minutes of exercise 5 days a week.
“Getting regular, consistent exercise is very important,” he said. “It doesn’t have to be strenuous activity… but just consistent.”
He said some studies have shown that even gardeningTrusted Source for 30 minutes daily can improve health.
“It’s just getting outside and moving is the important thing,” he said.
In addition to exercise, Fatakhov said there are other things people can do to control weight.
He advises people to avoid phthalates because they may increase the risk of weight gain. He also recommends increasing daily fluid intake to 3.2 liters for men and 2.2 liters for women, increasing fiber to help make you feel full [it] also provides prebiotics beneficial to the gut microbiome and may also impact weight.
“Take it one day at a time,” he said. “Sustainable weight loss is a marathon, not a sprint. It does nobody any good if you lose 30 pounds, then gain it back six months later.”
He said to find medical experts when you need help and to try keeping a food journal.
He said there is hope for people out there who are battling with weight.
“They can seek out physicians trained in obesity medicine or specialize in weight loss,” he said. “There are currently several drugs in clinical trials that are promising for overweight/obese patients that we could not imagine even five years ago.”
Dr. Fatakhov’s view on staying in shape despite genetics
Fatakhov said that obesity is a disease and that they shouldn’t blame those struggling with obesity.
“People should treat it seriously like any other potentially progressive disease,” he said. “Also, discuss with your doctor’s hormones that may affect your weight, such as thyroid, low testosterone, and estrogen predominant patients.”
When it comes to dieting, Fatakhov said to ask yourself two questions:
“Can you see yourself doing this diet for the rest of your life?”
“Would you recommend this diet to your children?”
If the answer is yes to these questions, he said this is a lifestyle change worthy of pursuing, not dieting.
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