Prioritizing vegetable fats, supplementing snacks, avoiding stress, and getting enough sleep are ways to help people with the “appetite” gene reduce the risk of obesity.
If diet and exercise aren’t effective in losing weight, your genes may be telling you something. For some people, especially one in 65,000 Britons, the faulty BSN gene – also known as “Bassoon” – could increase the risk of obesity by six times, according to new research. Research also shows that this faulty gene interferes with our ability to sense fullness and control hunger as we age.
Professor Giles Yeo, a neuroendocrine expert at the Medical Research Council’s Metabolic Disease Research Unit, University of Cambridge, points out that genetic mutations can rapidly increases the risk of obesity, equivalent to an increase in weight of about 10 kg.
Currently, there is no specific testing method to identify gene variations and it is too early to confirm the impact of lifestyle changes. According to Professor Yeo, not everyone carrying the gene variant will be obese. About 10-15% of people with this variant can maintain normal body weight.
However, like other genes linked to obesity (e.g. the MC4R gene – which plays a role in regulating hunger and the amount of fat stored in the body or the FTO gene – which can influence food preferences, cause a preference for high-fat foods), lifestyle modifications can help reduce the risk. For people with FTO, increasing physical activity can reduce the risk caused by this gene by up to 50%.
When researching BSN, experts recommend a number of ways to adjust your diet to minimize genetic risks, as follows:
Record calories in and out
Nutritionist Ian Marber advises people to download a short-term health tracking app and honestly record everything they eat. This is the rule that the amount of calories absorbed into the body (calories in) through the diet is always lower than the amount of calories burned (calories out).
2018 figures from the UK Office for National Statistics show that a third of UK adults underestimate the amount of calories they consume. To lose about 0.68 kg per week, women should consume 1,500-1,600 calories per day (recommended by the UK National Health Service is 2,000 calories) and men 2,000-2,100 calories (recommended is 2,500 calories). calories). However, it needs to be adjusted according to age and initial weight.
In particular, it is necessary to ensure enough necessary nutrients, because in fact you can drink a bottle of wine and a package of candy, as long as the total does not exceed 1,599 calories, you will still lose weight. A diet rich in protein and fiber, with beans, fish and green vegetables will help you lose weight sustainably, without causing you to feel tired after eating sweets or drinking alcohol for a long time.
Eat carbohydrates but balance them with protein
Marber does not consider carbohydrates (foods that provide energy such as bread, rice, potatoes) to be “bad”. However, consuming foods such as wholemeal bread or potatoes that are not properly balanced with protein can lead to increased resistance to insulin – the hormone that regulates blood sugar levels – commonly seen in conditions such as obesity, type 2 diabetes and high blood pressure.
Marber believes that it is necessary to balance carbohydrates with protein by increasing protein in the diet to help keep glucose levels (the main sugar in the blood, providing energy for the body) more balanced, thereby helping to control hunger better. than.
There’s no need to completely eliminate any food from the menu; the goal is a more reasonable portion size. Make smarter choices, such as replacing a bowl of risotto (an Italian dish) with a piece of chicken or fish with a tablespoon or two of brown rice and vegetables.
Snack more often
According to Marber, adding a mid-morning and afternoon snack does not increase calorie intake excessively. Combining complex carbohydrates (carbohydrates that are high in fiber, digest more slowly, and help you feel full longer) like oatmeal with protein like chicken reduces hunger and promotes or at least allows you to eat more. Fat cells release some of the fat to convert into energy.
This process occurs by slowing the digestion of carbs and delaying their absorption into the bloodstream, helping to maintain more stable glucose levels in the blood and reducing the likelihood of them being stored as fat. However, keep the snacking ingredients healthy, such as mashed fish with cherry tomatoes and pumpkin seeds, a pear and a few Brazilian pecans.
Reduce alcohol consumption
Drinking alcohol makes the body feel hungrier. The habit of using appetizer drinks to stimulate hunger before meals dates back to around the 5th century. A 2017 study published in the journal Nature concluded that alcohol-induced overeating is a “biological phenomenon occurring in mammals”. Losing control after a few drinks can also negatively affect maintaining a healthy diet. “You’ll care less about things after half a bottle of wine,” says Marber.
Alcohol also increases weight. With about 120 calories for a small glass of wine, several glasses of wine with dinner can add up to a large amount. Marber says there is some research suggesting that alcohol actually slows down the process by which fat cells release fat. In contrast, a study from the University of Lausanne concluded that alcohol consumption “probably promotes lipid storage and weight gain”.
Prioritize vegetable fats over animal fats
According to Mark Bittman, author of more than 30 books on food, everyone agrees that vegetable fats are generally healthier than animal fats. This was demonstrated in a Harvard study with dietary data from more than 90,000 people, which found that high consumption of plant-based unsaturated fats was associated with a 16% reduced risk of death from all causes. . Meanwhile, consuming a lot of animal fat increases the risk of death by 21%.
Bittman has experienced the benefits of choosing unsaturated plant-based fats (like avocados, olives, and nuts). At age 57, with pre-diabetes, high cholesterol and 19 kg overweight, he started a vegan diet before 6 p.m., which significantly reduced his intake of animal fats (such as full-fat dairy, eggs and meat). After weight loss and related health problems, nearly two decades later, he still recommends getting two-thirds of calories from unprocessed fruit and vegetable sources to maintain body size and glucose levels. healthy blood.
Reduce stress
Marber suggests that high levels of cortisol (stress hormone) in the blood can cause fat to accumulate around the abdomen. Worse, weight gain can increase stress, creating a cycle that is difficult to escape. Dieting is only a short-term solution, but if you don’t address the root cause of stress, it will be difficult to make long-term change.
Lack of sleep is also a cause of stress and weight gain. Research shows that poor sleep activates the stress system, prevents the body from burning fat, increases ghrelin (the hunger hormone) causing hunger, and reduces leptin (the hormone that helps the brain know when the body is full), which helps the brain know when the body is full. was full. Poor sleep also makes it difficult to maintain a healthy diet, leading to overeating and weight gain. So, rearrange your sleeping habits.
Increase fiber from natural foods
To improve your health, supplement fiber from natural foods. Many people consume less than the recommended daily amount of fiber, only about two-thirds of the required 30g. Research shows that fiber plays an important role in losing weight and maintaining a healthy diet.
Modern eating habits, with their reliance on processed foods such as bread, cereals and sweets, have reduced fiber intake. Marber recommends eating more beans, nuts, dark green vegetables, and fruits with thick skins like apples and pears, as well as potatoes baked with the skin on to get the most out of the fiber.