113 | id == 113
113 | category_id == 15
113 | category_order == 11
113 | category_name == Diet
113 | category_color == #C47AC0
113 | slug == PPARG-weight-loss-mediterranean-diet
113 | title == Can This Gene Help You Lose Weight on the Mediterranean Diet? (PPARG)
113 | meta_description == PPARG maintains fat stores, but can it also make you more resistant to weight loss on the Mediterranean diet?
113 | summary == <p>PPARG is an anti-inflammatory, fat-storing gene. Carrying the less common variation might make you prone to weight gain, but can it also help you lose weight faster if you follow the Mediterranean diet?</p>
113 | overall_score_text == Your Weight Loss from the Mediterranean Diet Score (based on PPARG)
113 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/PPARG-Diet-Mediterranean-Diet-Weight-Loss.jpg
113 | author_id == 5
113 | author_name == Ana Aleksic
113 | author_title == MS (Pharmacy)
113 | author_order == 20
113 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Ana.jpg
113 | author_intro == <p><strong>Ana received her MS in Pharmacy from the University of Belgrade.</strong></p>    <p>Ana has many years of experience in clinical research and health advising. She loves communicating science and empowering people to achieve their optimal health. Ana spent years working with patients who suffer from various mental health issues and chronic health problems. She is a strong advocate of integrating scientific knowledge and holistic medicine.</p>
113 | reviewer == None
113 | medical_reviewer_id == 11
113 | medical_reviewer_name == Puya Yazdi
113 | medical_reviewer_title == MD
113 | publish_date == 2020
113 | publish_date == 3
113 | publish_date == 10
113 | avg_rating == 5.0
113 | tags_id == 186
113 | tags_name == BMI
113 | tags_id == 183
113 | tags_name == Diet
113 | tags_id == 297
113 | tags_name == Dietary fat
113 | tags_id == 305
113 | tags_name == Fat burning
113 | tags_id == 244
113 | tags_name == Fish oil
113 | tags_id == 290
113 | tags_name == Mediterranean diet
113 | tags_id == 140
113 | tags_name == Metabolism
113 | tags_id == 304
113 | tags_name == PPARG gene
113 | tags_id == 184
113 | tags_name == Weight Loss
113 | permissions_favorite == False
113 | permissions_rate == False
113 | content_article == <h2><span style="font-weight: 400;">What Is the PPARG Gene?</span></h2> <p style="text-align: justify;"><span style="font-weight: 400;">The </span><a href="../../gene/pparg/"><em><span style="font-weight: 400;">PPARG gene</span></em></a><span style="font-weight: 400;"> is responsible for producing a protein called </span><em><span style="font-weight: 400;">PPAR&gamma;</span></em><span style="font-weight: 400;"> or </span><em><span style="font-weight: 400;">PPARG</span></em><span style="font-weight: 400;"> (short for peroxisome proliferator-activated receptor gamma) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">PPARG is a member of the PPAR family, which affects metabolic health and response to diet. PPARG has been described as a master regulator of the interplay between [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5155092/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941699/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400; text-align: justify;"><span style="font-weight: 400;">Nutrient intake (fatty acids)</span></li> <li style="font-weight: 400; text-align: justify;"><span style="font-weight: 400;">Inflammatory mediators (prostanoids)</span></li> <li style="font-weight: 400; text-align: justify;"><span style="font-weight: 400;">Fat burning (peptides released from adipocytes)</span></li> <li style="font-weight: 400; text-align: justify;"><span style="font-weight: 400;">Insulin sensitivity, and&nbsp;</span></li> <li style="font-weight: 400; text-align: justify;"><span style="font-weight: 400;">Susceptibility to obesity&nbsp;</span></li> </ul> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The PPARG gene works as a sort of "metabolic switch." It's in constant cross-talk with dietary nutrients, inflammatory compounds, and our fat stores.&nbsp;</span></p> <h3><span style="font-weight: 400;">How PPAR Variations Can Impact Your Ideal Diet</span></h3> <p style="text-align: justify;"><span style="font-weight: 400;">Let's remember what all PPARs have in common to better understand PPARG. Aside from PPARG, other PPARs include <a href="../article/ppara-keto-diet-saturated-fat-114" target="_blank" rel="noopener">PPARA (PPAR&alpha;)</a> and </span><a href="../article/ppard-longevity-90"><span style="font-weight: 400;">PPARB/D (PPAR&beta;/&delta;)</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">As transcription factors, PPARs are proteins that can turn certain genes "on'' or "off" by binding to nearby DNA. They are mostly activated by fatty acids. When PPARs turn genes &ldquo;on,&rdquo; they help transcribe information from the DNA to messenger RNA, which holds the key to producing proteins.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Where PPARs differ is by the exact dietary compounds they are naturally activated by and what downstream effect this has in the body. For this reason, PPARs have become a central topic in the field of nutrigenomics and personalized nutrition [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><strong>PPARs generally bind to polyunsaturated fatty acids, whereas saturated fatty acids are poor activators </strong><span style="font-weight: 400;">[</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5155092/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The main PPARG activators are omega-3 fatty acids (DHA and EPA), omega-6 fatty acids (linoleic acid, alpha-linolenic acid), and natural trans fat (conjugated linoleic acid) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5155092/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Researchers believe that PPARG may contribute to individual variability in body weight and belly fat reduction in response to various diets: from Mediterranean-style diets to less-known interventions like the Central European diet--both of which we&rsquo;ll cover in this article [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.sciencedirect.com/science/article/pii/S0271531719302702"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19267951"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">PPARG belongs to the PPAR family of proteins that can turn genes "on" and "off" in response to fatty acids and other factors. Research reveals that </span>PPARG variations may affect the effectiveness of weight-loss diets.</span></p> <h3><span style="font-weight: 400;">Is PPARG the &ldquo;Fat Gene&rdquo;?</span></h3> <p style="text-align: justify;"><strong>PPARG is best known for helping to create and maintain fat cells and fat stores</strong><span style="font-weight: 400;"> (</span><em><span style="font-weight: 400;">adipogenesis</span></em><span style="font-weight: 400;"> and </span><em><span style="font-weight: 400;">lipogenesis</span></em><span style="font-weight: 400;">, respectively). It&rsquo;s tempting to think that this makes PPARG an &ldquo;unwanted gene,&rdquo; since it favors fat storage over fat burning. Some scientists initially entertained this idea, with the hope that blocking (or deleting) PPARG might help prevent obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Indeed, early studies showed that mice lacking PPARG have little fat tissue. A few days after the PPARG gene was removed from the animals&rsquo; DNA, their mature white and brown fat cells died. However, new PPARG-positive fat cells appeared [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Therefore, scientists concluded that PPARG likely has the biggest effect on formed, mature fat cells. PPARG seems to maintain the function of existing fat cells but </span><em><span style="font-weight: 400;">decreases</span></em><span style="font-weight: 400;"> their size (reducing so-called </span><em><span style="font-weight: 400;">adipocyte hypertrophy</span></em><span style="font-weight: 400;">). This </span><strong>helps prevent additional weight gain, obesity-related inflammation, and mitochondrial dysfunction</strong><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://academic.oup.com/clinchem/article/54/6/945/5628519"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">On the other hand, studies suggest that PPARG can also jump-start the creation of new fat cells, which is called </span><em><span style="font-weight: 400;">adipocyte hyperplasia</span></em><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://academic.oup.com/clinchem/article/54/6/945/5628519"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">To an extent, an increased number of fat cells serves a good purpose: it protects against metabolic issues when people overeat. In excess and over the long term, too many fat cells become a big problem--one that sets off serious metabolic complications in obesity that are hard to reverse [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://academic.oup.com/clinchem/article/54/6/945/5628519"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">With further experiments, scientists realized that PPARG may have other positive roles in the body. It allows fat cells to effectively take up glucose and free fatty acids, </span><strong>enhancing insulin sensitivity</strong><span style="font-weight: 400;">. PPARG also reduces inflammation. Its potential antioxidant properties are another area of research, but studies so far have been limited to animals [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18269183"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15637349"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://academic.oup.com/clinchem/article/54/6/945/5628519%5C"><span style="font-weight: 400;">R</span></a>, <a href="https://academic.oup.com/clinchem/article/54/6/945/5628519">R</a>].</p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">PPARG has both protective and detrimental effects on obesity and metabolic health that seem to depend on genetics, dietary cues, and lifestyle factors.</span></p> <h2 style="text-align: justify;"><span style="font-weight: 400;">How Genetic Variants Influence PPARG Activity&nbsp;</span></h2> <p style="text-align: justify;"><strong>The G allele of </strong><a href="../../snp/rs1801282/"><strong>rs1801282</strong></a><strong> causes a moderate decrease in PPAR gene activity and is thought to reduce its fat-forming potential</strong><span style="font-weight: 400;">. Some studies have associated this genotype (GG or GC) with greater insulin sensitivity, a more favorable lipid profile, and a lower BMI&nbsp; [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">PPARG has other SNPs, but rs1801282 has been most widely researched. Scientists believe it may explain important gene-diet interactions and why people respond differently to varying levels of total and saturated fat intake and carbs, but results so far have been conflicting&nbsp; [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">What makes this polymorphism especially unusual is that </span><strong>the rarer genotypes (GG or CG) seem to have more benefits than the more common one (CC homozygous)</strong><span style="font-weight: 400;">.&nbsp;</span></p> <p style="text-align: justify;"><strong>Overall, G-allele carriers (GG or CG) appear to have an easier time losing weight on the Mediterranean diet. </strong><span style="font-weight: 400;">They also seem to have better insulin sensitivity. But, G-allele carriers are more likely to experience weight fluctuations throughout their lifetime. Just as they lose weight easier, they also gain it easier with the wrong diet and lifestyle. Data suggest that they are more likely to have extra weight and belly fat in the first place.&nbsp;</span></p> <p style="text-align: justify;"><strong>On the other hand, CC carriers seem to be better at maintaining stable body weight</strong><span style="font-weight: 400;">. They seem to be more resistant to both weight gain and weight loss. This means it may take extra effort to stick to a weight management program because the results might be harder to achieve.</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The G allele of PPARG rs1801282 has been linked with lower PPARG activity and easier weight loss on the Mediterranean diet. CC carriers tend to be less prone to weight fluctuations, but they are also more resistant to weight loss.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Please have in mind that many other genetic and non-genetic factors also influence a person&rsquo;s response to diet and different nutrients. Additionally, remember that dietary interventions should always be part of a holistic weight management program.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Next, let&rsquo;s take a look at the specific dietary modifications that each genotype might benefit from.&nbsp;</span></p> <h2 style="text-align: justify;"><span style="font-weight: 400;">How PPARG Affects Weight Loss Depending on Your Diet</span></h2> <h3 style="text-align: justify;"><span style="font-weight: 400;">Weight Loss from the Mediterranean Diet</span></h3> <p style="text-align: justify;"><span style="font-weight: 400;">One study looked at how rs1801282 affects weight loss and enrolled 1465 people in a program for obesity based on the Mediterranean diet, physical activity, nutritional education, and behavioral techniques [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Participants with the G allele (also known as the </span><em><span style="font-weight: 400;">Pro12Ala genotype</span></em><span style="font-weight: 400;">)</span><strong> lost less weight overall when their total fat intake was high (&gt;43% of total intake)</strong><span style="font-weight: 400;">, compared to CC carriers.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">However,</span><strong> G-allele carriers were significantly less obese than CC carriers when their monounsaturated fatty acid (MUFA) intake was high</strong><span style="font-weight: 400;"> (&ge;56% of total fat). MUFAs are found in olive oil, nuts and seeds, and avocados. G-allele carriers also had lower markers of </span><a href="https://selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;">insulin resistance</span></a><span style="font-weight: 400;"> (</span><a href="https://selfhacked.com/blog/homa-ir/"><span style="font-weight: 400;">HOMA-IR</span></a><span style="font-weight: 400;">) in response to high MUFA intake.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Based on this study, it would seem that </span><strong>people with the GG or GC genotype for PPARG rs1801282 should follow a moderate-fat Mediterranean diet to lose weight</strong><span style="font-weight: 400;">, and particularly they may benefit from upping MUFA intake while cutting calories from other sources.&nbsp;</span></p> <p style="text-align: justify;"><strong>CC carriers can follow a higher-fat Mediterranean diet to lose weight, but they should increase omega-3 fatty acid intake over MUFAs.</strong><span style="font-weight: 400;"> On the other hand, CC carriers looking to</span><em><span style="font-weight: 400;"> increase</span></em><span style="font-weight: 400;"> their weight might want to up their intake of healthy MUFA sources such as olive oil.</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">In one study, PPARG rs1801282 G-allele carriers gained less weight when they ate plenty of MUFAs (found in olive oil). CC carriers might get better results with increased omega-3 intake.&nbsp;</span></p> <h3 style="text-align: justify;"><span style="font-weight: 400;">Belly Fat Loss from the Mediterranean Diet&nbsp;</span></h3> <h3 style="text-align: justify;"><span style="font-weight: 400;">vs. the Central European Diet in Women</span></h3> <p style="text-align: justify;"><span style="font-weight: 400;">A smaller 2019 study on 144 postmenopausal women with prominent belly fat (</span><em><span style="font-weight: 400;">central obesity</span></em><span style="font-weight: 400;">) tested out associations between rs1801282 and two diets: the Mediterranean diet (37% total energy as fat) or the Central European diet (55% total energy as carbohydrates). The Mediterranean diet is higher in healthy fats while the Central European diet is higher in fiber. Both diets were energy-restricted [</span><a href="https://www.sciencedirect.com/science/article/pii/S0271531719302702"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">At the beginning of the study, women carrying the G allele had more belly fat than their CC counterparts. After the intervention, </span><strong>G-allele carriers on the Mediterranean diet lost more belly fat than CC carriers</strong><span style="font-weight: 400;">.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Also, G-allele carriers on the Central European diet lost more weight and lean mass than CC carriers. However, G-allele carriers also experienced a reduction in the &ldquo;good&rdquo; HDL cholesterol on the Central European diet, which wasn&rsquo;t the case with the Mediterranean diet. For this reason, the Central European diet was considered to be a less healthy choice overall.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The Mediterranean diet in this study was </span><strong>moderate--but not high--in MUFAs</strong><span style="font-weight: 400;"> (20% energy and 54% of total fat as MUFAs), derived mainly from olive oil and nuts. In fact, many &ldquo;flat belly&rdquo; diets place emphasis on MUFAs.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Based on this study, it appears that </span><strong>women with the GG or GC genotype for PPARG rs1801282 looking to lose belly fat in a healthy way should follow the Mediterranean diet</strong><span style="font-weight: 400;"> over a diet higher in carbs (like the Central European diet).&nbsp;</span></p> <p style="text-align: justify;"><strong>Women carrying the CC genotype seem to be less prone to gaining belly fat after menopause, but they may have a harder time losing it.</strong><span style="font-weight: 400;"> They should follow any healthy, energy-restricted diet as part of a general weight loss program.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">According to limited research, women with PPARG risk variants lose more belly weight on the Mediterranean diet than on higher-carb diets (compared to the non-risk variants).&nbsp;</span></p> <h3 style="text-align: justify;"><span style="font-weight: 400;">People at a High Risk of Heart Disease</span></h3> <p style="text-align: justify;"><span style="font-weight: 400;">One study followed up 774 middle-aged people at a high risk of heart disease over a 2-year nutritional intervention with Mediterranean-style diets. They included three groups: two followed Mediterranean-style diets and the third was a control group on a conventional low-fat diet [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19267951"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">G-allele carriers in the control, low-fat group gained more belly fat after two years. On the other hand, G-allele carriers following the Mediterranean diets </span><em><span style="font-weight: 400;">lost</span></em><span style="font-weight: 400;"> belly fat. This was particularly prominent in type 2 diabetics with this genotype who lost the most belly fat, which helped support their heart health.&nbsp;</span></p> <p style="text-align: justify;"><strong>Therefore, people with the GG or GC genotype for PPARG rs1801282 looking to improve their heart health and lose belly fat should follow a Mediterranean-style diet.</strong><span style="font-weight: 400;"> They should avoid low-fat diets, which seem to increase belly fat and heart disease risk in the long term.&nbsp;</span></p> <p style="text-align: justify;"><strong>CC carriers should follow a heart-healthy diet in general, but they&rsquo;re not as likely to gain belly fat from a low-fat diet.</strong><span style="font-weight: 400;"> The American Heart Association (AHA) recommends a diverse diet high in omega-3 fatty acids and low saturated and trans fat, along with regular, moderate physical activity [</span><a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">People with the PPARG risk allele had improved heart health and less belly fat on the Meditteranean diet; the non-risk genotype is less likely to gain belly fat even with lower intake of healthy fats.&nbsp;</span></p> <h3 style="text-align: justify;"><span style="font-weight: 400;">Weight Loss from High PUFA vs. Saturated Fat Intake</span></h3> <p style="text-align: justify;"><span style="font-weight: 400;">Lastly, in another study of 592 people, G-allele carriers had higher body mass index (BMI) and fasting insulin levels than CC carriers if their intake of polyunsaturated fat (PUFAs) was low over saturated fats. However</span><strong>, when G-allele carriers had a high intake of PUFAs over saturated fats, their BMI and insulin levels dropped</strong><span style="font-weight: 400;"> more than that of CC carriers [</span><a href="https://diabetes.diabetesjournals.org/content/50/3/686.full"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Good sources of PUFAs are fish, walnuts, and flaxseeds. The main categories of PUFAs are omega-3 and omega-6 fatty acids. Saturated fats are found in meat, dairy, and some tropical vegetable oils.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Reducing saturated fats and increasing PUFAs is usually seen as beneficial for general health. However, since our diets are much higher in omega-6s, most people should favor omega-3 foods as a source of PUFAs.&nbsp;</span></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Based on one study, people with the PPARG risk allele lose weight easier when they increase PUFAs and reduce saturated fats. People with the more common genotype seem to be less sensitive to the ratio of dietary PUFAs to saturated fats.&nbsp;</span></p> <h3 style="text-align: justify;"><span style="font-weight: 400;">Limitations and Unanswered Questions</span></h3> <p style="text-align: justify;"><span style="font-weight: 400;">Conflicting results have been reported. In some studies, the G allele of rs1801282 made people more responsive to beneficial dietary and lifestyle interventions; other studies reported an association between the G allele and resistance to weight loss.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Some of these differences may be explained by baseline body weight and macronutrient specifics, such as the intake of saturated, polyunsaturated, and monounsaturated fats.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">However, discrepancies may also be related to other differences in intervention protocols, age of the participants, ethnicity, sample sizes, gene-gene interactions or gene-diet interactions. Future studies should clarify these inconsistencies [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2 style="text-align: justify;"><span style="font-weight: 400;">Your PPARG Results&nbsp;</span></h2> <p style="text-align: justify;"><span style="font-weight: 400;">You can see your genotypes for the main PPARG SNP in the table below. However, keep in mind that these results are based purely on association studies, and much more research will be needed to know what role &mdash; if any &mdash; these variants play in actually directly impacting a person&rsquo;s response to diet.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Many different genetic, lifestyle, and environmental factors that can affect weight loss and diet compatibility. In other words, just having a &ldquo;bad&rdquo; PPARG genotype does not necessarily predict anything specific about a person&rsquo;s response to diet&mdash; rather, these results illustrate just one of the many different genetic factors potentially related to it.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">With that in mind, the following table summarizes your results for the main PPARG SNP that have been potentially linked to weight loss from the Mediterranean diet:</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">*2740019791220554*</span></p> <h3 style="text-align: justify;"><span style="font-weight: 400;">SNP Summary and Table</span></h3> <p style="text-align: justify;"><strong>Primary SNP: PPARG rs1801282</strong></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;GG&rsquo; and 'CG'= More likely to lose weight on a Mediterranean-style diet moderately high in unsaturated fat. Low-fat diets and diets high in total and saturated fat increase weight gain.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;CC&rsquo; = More resistant to weight loss and weight gain; normal weight loss on a Mediterranean diet; less prone to gaining weight from diets high in total and saturated fat intake.&nbsp;</span></li> </ul> <h3 style="text-align: justify;"><span style="font-weight: 400;">Frequency in the Population</span></h3> <p style="text-align: justify;"><span style="font-weight: 400;">The rs1801282 rare allele (G) frequencies are relatively high in Caucasians (up to 12%) and low in Asians (4% of Japanese and 1% of Chinese) and African Americans (3%). A high frequency of the G allele has also been reported in Asian Indians (11%) and Mestizo Mexicans (22%) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5155092/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5127146/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">*9245110668091399*</span></p> <h2 style="text-align: justify;"><span style="font-weight: 400;">Recommendations to Boost Healthy Weight Loss on the Mediterranean Diet</span></h2> <p style="text-align: justify;"><em><span style="font-weight: 400;">In the following section, we&rsquo;ll outline complementary approaches that may help improve weight loss. If you are obese or have a metabolic disorder, the below strategies are not meant to replace your standard medical treatment.</span></em></p> <p style="text-align: justify;"><em><span style="font-weight: 400;">Make sure to consult with your doctor before making any significant changes to your day-to-day routine.</span></em></p> <p style="text-align: justify;"><em><span style="font-weight: 400;">*6378518592147806*</span></em></p> <h3 style="text-align: justify;"><span style="font-weight: 400;">Diet</span></h3> <p style="text-align: justify;"><span style="font-weight: 400;">As discussed, people carrying the PPARG rs1801282 G allele may find it easier to attain healthy weight loss from the Mediterranean diet. According to general Mediterranean diet guidelines, you should:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><strong>Get about 35% of energy from fat</strong><span style="font-weight: 400;"> (&lt;10% saturated and 20% monounsaturated and polyunsaturated), 45-50% from carbohydrates, and 15&ndash;20% from protein.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Eat a variety of vegetables, fruits, whole grains, herbs, and spices.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Consume healthy fats from fish &amp; seafood, </span><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">olive oil</span></a><span style="font-weight: 400;">, nuts, and seeds.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Eat poultry, eggs, legumes, and dairy in moderation.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Limit the intake of saturated fat.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Avoid refined oils and grains, processed meat, fast food, and sweets.</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">When the Mediterranean diet is </span><strong>adapted for weight loss</strong><span style="font-weight: 400;">, the total number of calories you should consume in a day can be calculated as your total energy expenditure minus about 600 kcal. Weight loss diets almost always rely on </span><a href="https://selfhacked.com/blog/cico-diet/"><span style="font-weight: 400;">calorie deficit</span></a><span style="font-weight: 400;">, which means that you have to eat less than what you burn.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">&nbsp;In one study exploring PPARG rs1801282 variations, this amounted to [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">1200 to 1800 kcal/day for women, and</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1500 to 2000 kcal/day for men&nbsp;</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">This regimen was meant to induce weight loss of about 1-2 pounds per week.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">These guidelines fit nearly all PPARG-specific dietary tips, with some modification.</span></p> <h4 style="text-align: justify;"><span style="font-weight: 400;">Gene-Based Modifications</span></h4> <p style="text-align: justify;"><strong>To further optimize your diet based on your less common PPARG variants (GG or CG)</strong><span style="font-weight: 400;">, you may want to make sure your total fat intake doesn&rsquo;t exceed 43% of your total calories. People with the less common allele (CG or GG genotypes) should replace most sources of saturated with foods high omega-3 and monounsaturated fatty acids (MUFAs).&nbsp;</span></p> <p style="text-align: justify;"><strong>Saturated fat</strong><span style="font-weight: 400;"> is found in large amounts in [</span><a href="https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/advisory-report/appendix-e-3/appendix-e-35"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://fdc.nal.usda.gov/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">Fatty meat&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">High-fat dairy (cheese, cream)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Butter</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Palm oil</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/benefits-of-coconut-oil/"><span style="font-weight: 400;">Coconut oil</span></a></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Pork fat/lard</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">Recent evidence points to much lower health risks from saturated fat than initial studies reported. And although saturated fat has been unfairly demonized in the past, it&rsquo;s still a good idea to consume it in moderation--especially for people with rare PPARG variants who are looking to lose extra weight [</span><a href="https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28442474"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5475232/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><strong>Omega-3 fatty acids </strong><span style="font-weight: 400;">are particularly high in fatty fish and seafood like salmon, mackerel, sardines, oysters, and caviar. </span><a href="https://selfhacked.com/blog/hemp-seeds/"><span style="font-weight: 400;">Hemp seeds</span></a><span style="font-weight: 400;"> are a good plant-based source of omega-3 fatty acids, while grass-fed beef is a decent animal-based source [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770475/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><strong>MUFAs </strong><span style="font-weight: 400;">are found in olive oil, sunflower oil, sesame oil, canola oil, many nuts and seeds, and avocados.&nbsp;</span></p> <p style="text-align: justify;"><strong>Mediterranean diet is a healthy choice for people with the more common alleles (CC), too</strong><span style="font-weight: 400;">. They can enjoy more freedom in the amount and types of fat they consume.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Although CC carriers aren&rsquo;t as likely to gain dangerous belly weight from saturated fat, it&rsquo;s still a good idea to give preference to foods higher in heart-healthy omega-3 fatty acids over dietary sources of saturated fat. Limiting MUFAs--especially less healthy ones like peanut butter and processed canola oil--to less than 56% of total fat may also be beneficial for people with this genotype.&nbsp;</span></p> <h3 style="text-align: justify;"><span style="font-weight: 400;">Lifestyle</span></h3> <p style="text-align: justify;"><span style="font-weight: 400;">Certain lifestyle choices may work in synergy with diet to suppress the weight-gain potential of PPARG.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">In one study looking at PPARG variations, the Mediterranean diet was used as part of a weight reduction program that also included weekly therapy sessions in support groups, nutritional education, regular exercise, and certain behavioral techniques [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">It&rsquo;s best to approach weight management from several angles. Seek the advice of a nutritionist and support group to help you reach your goals.&nbsp;</span></p> <p style="text-align: justify;"><strong>Moderate exercise</strong><span style="font-weight: 400;"> should always be part of a healthy weight loss regime. Studies typically emphasized 15-30 min or more of moderate-intensity physical activity, at least two or three times a week. This is in line with the recommendations of most governmental and medical bodies [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">For example, the American Heart Association recommends 150 min/week of moderate aerobic activity (or 75 min intense) plus strength training on at least two days a week. The Centers for Disease Control and Prevention (CDC) similarly points to the importance of regular, moderate exercise for achieving and maintaining healthy weight loss [</span><a href="https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.cdc.gov/healthyweight/physical_activity/index.html"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3 style="text-align: justify;"><span style="font-weight: 400;">Supplements</span></h3> <p style="text-align: justify;"><span style="font-weight: 400;">If your intake of fatty sea fish is low (less than two servings/week), consider supplementing with </span><a href="http://selfhacked.com/blog/top-22-science-based-health-benefits-of-fish-oil/"><strong>fish oil</strong></a><strong>/omega-3s</strong><span style="font-weight: 400;">. It has beneficial effects on heart health and chronic inflammation, which is often associated with obesity [</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/21975919"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4054797/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/17335973"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">According to cell-based and animal studies, </span><strong>dietary flavonoids</strong><span style="font-weight: 400;"> may inhibit the creation of new fat cells (adipogenesis) and help prevent obesity by </span><strong><em>decreasing</em></strong><strong> PPARG expression.</strong><span style="font-weight: 400;"> The following flavonoids showed beneficial results [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5155092/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:&nbsp;</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/green-tea/"><span style="font-weight: 400;">Catechin</span></a><span style="font-weight: 400;"> (found in red wine, green tea, blackberries, cherries, and dark chocolate)</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/quercetin-flavonoid/"><span style="font-weight: 400;">Quercetin</span></a><span style="font-weight: 400;"> (found in leafy greens, apples, and red onions)</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/hesperidin/"><span style="font-weight: 400;">Hesperetin</span></a><span style="font-weight: 400;"> (found in citruses)</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/luteolin-benefits/"><span style="font-weight: 400;">Luteolin</span></a><span style="font-weight: 400;"> (found in celery, thyme, green peppers, and chamomile tea)&nbsp;</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">People with the more common PPARG variation (CC) who don&rsquo;t get enough of these flavonoids from food may wish to supplement. Flavonoids are antioxidants that may help boost general wellness and immune and heart health. However, human studies are lacking to confirm their effects on PPARG expression and weight loss.&nbsp;</span></p>
113 | content_snp_table_2740019791220554_key == 2740019791220554
113 | content_snp_table_2740019791220554_blur == True
113 | content_snp_table_2740019791220554_hidden == False
113 | content_learn_more_9245110668091399_key == 9245110668091399
113 | content_learn_more_9245110668091399_blur == True
113 | content_learn_more_9245110668091399_hidden == False
113 | content_learn_more_9245110668091399_text == Your PPARG variants are associated with stable weight and a typical response to the Mediterranean diet. It might take more time for you to lose weight in general, but this diet can still be a healthy choice. You may also better tolerate a diverse range of fats. Read on to learn more and get gene-based tips to further optimize your diet.
113 | content_recommendation_6378518592147806_key == 6378518592147806
113 | content_recommendation_6378518592147806_blur == True
113 | content_recommendation_6378518592147806_hidden == False
rsIDs = rs1801282
rsStatus = rs1801282,PPARG,chr3,12351626,C,G,T,,32,0,Normal
