Looking
at your dad could feel like a mirror into the future. And that’s great if he’s
still running 5Ks for fun every weekend. But what if your dad is more Dad Bod
than Dad God?
If your dad’s on the portly side,
you may wonder if you’re destined to fill those heavy shoes as you grow older,
too. And that’s not a far-fetched scenario: After all, there are nearly 100
gene variants linked to obesity—meaning that dear old dad may have passed along
a proclivity to portliness along with freckles or slightly-larger-than average
nose.
But the good news is, not all
these genes are necessarily set in stone. Some of the so-called fat genes can
turn off and on depending on your habits and your environment.
Now, you can plunk down a few
hundred dollars on a DNA test to see exactly where you stand, but
we’re sure you can find a bunch of other things to do with that kind of cash.
Instead, put away your wallet—and try these smart strategies to hack your DNA
and turn off your fat switch instead.
1.DEPEND ON PROTEIN
Chicken, eggs, and other protein-rich foods are
more than just muscle builders. A 2014 study published in the American
Journal of Clinical Nutrition found that people who carry a variant of
the FTO gene linked with higher obesity risk had less appetite and fewer
cravings when they ate a low-calorie diet with 25 percent protein. Protein
fills you up and requires more energy to digest than other nutrients do, says
study author George Bray, M.D., of Pennington Biomedical Research Center.
HIT THE SWITCH
Include at least one protein-rich component, like turkey, shrimp, or peanuts, in every meal and snack. "Spreading protein intake throughout the day helps your body best utilize it for function and rebuilding after exercise," says dietitian Rebecca Clyde, M.S., R.D.N.
2. EAT EARLY IN THE DAY
Your body runs on an internal clock, which is why
you feel like crap when you wake up at the wrong time. This clock ticks in
every cell of your body and influences your metabolism as well as your sleep
habits. A 2016 study in the American Journal of Clinical Nutrition found
that overweight people who carried a certain variant of the PLIN1 gene
associated with obesity lost more weight when they ate lunch earlier in the
day. And the earlier they took that midday meal, the better the results.
HIT THE SWITCH
Eat breakfast and don't work through lunch. There's
a simple way to determine how many calories to consume for breakfast and a.m.
snacks, says Dina D'Alessandro, R.D.N.: Count the hours between breakfast and
lunch on a typical day and multiply by 100.
3. INCREASE YOUR WORKLOAD
Take a cue from the Amish on this one. In a
landmark study of an Old Order Amish community, researchers from the University
of Maryland concluded that a lifestyle with abundant physical work may help
offset the impact of carrying risky variants of the FTO gene. The most active
men in this community burn about an extra 900 calories a day, thanks to several
hours of farming, carpentry, blacksmithing, and other activities—and this
basically overrides that genetic demerit.
HIT THE SWITCH
You don't have to live on a farm to be as active as
the Amish. There are many ways to log an extra 900 calories a day. For example,
walk briskly for 8 miles over about two hours. Or try to run 7 miles in an
hour. Or bike to work for 50 minutes each way.
4. GO MEDITERRANEAN
A variant of a gene called MC4R predisposes its
carriers to obesity and type 2 diabetes. But there's hope: A
Mediterranean-style diet may cancel out that increased genetic risk, recent
research suggests. This famously healthy (and delicious!) diet is rich in olive
oil, fish, poultry, fruits, vegetables, legumes, and nuts. An occasional glass
of red wine is perfectly okay. The fiber and antioxidants prevalent in the diet
seem to fight fat and improve glucose metabolism. Ciao bella!
HIT THE SWITCH
As you eat more Mediterranean foods, think about
the tasty stuff you're adding, not what you're missing (like processed foods).
When you begin, focus on eating quality meals, not counting calories. Log your
food for the first few weeks to stick to it, says Erin Peisach, R.D.N.
5. GUZZLE GREEN TEA
This beverage might boost the activity of several
genes that regulate metabolism, like one known as GLUT4. In a 12-week study
period, rats fed a high-fat diet plus green tea showed greater GLUT4 expression
than rats fed the same diet with water. In humans, green tea antioxidants have
been shown to improve blood sugar control. But take note: Researchers who study
tea typically don't add sugar or cream. We're not talking about the 430-calorie
Starbucks Green Tea Creme Frappucino here.
HIT THE SWITCH
Drink a glass a day. Try regular Lipton Pure
Green Tea ($12 for 100 bags), which had the most antioxidants per bag in a
ConsumerLab test. Steep green tea at 185ºF for three minutes. This maximizes
both flavor and antioxidant content, a Turkish study suggests.
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